“Gwen”

15-12 & 9 rep rounds of:
Squat clean and jerk

Touch and go at the floor only.
Rest as needed between rounds. (Not timed...just looking for max load)

I went light today:

15 @ 42
12 @42
9 @ 52

And...off to the beach!!!

Not a bad workout...

As many rounds as possible in 15 minutes of:

10 Power Snatches (Men 95 lbs, Women 65 lbs)
15 Push-ups

My rounds: 6 rounds plus 10 power snatches (38 lbs)

I went light on weight today because my shoulder is pinching again...wanted to take it easy and not re-injure. I'll do all my p/t exercises tonight because tomorrow is "Gwen" and I'm looking forward to that!!

A day of rest...

I needed the day off today. My body is SO sore. So, I slept in!

NANCY

After the warmup we worked on overhead squats.

5 @ 45
3 @ 55
2 @ 65
3 x3 @ 75 lbs

WOD:
“Nancy”
5 rounds for time of:
400 meter run
15 overhead squats (men 95 lbs, women 65 lbs)

My time: 21:18 Rx all unbroken sets on OHS, and this is a PR!

**********
Didnt sleep but perhaps 30 minutes last night - terrible insomnia. :( sucks! I'll be sleepy by noon.

Finally Friday!!

Power cleans
warm up sets:
5 @ 55
3 @ 65
2 @ 75

Work set
3 x 5 @ 75

WOD:

Add five reps to each exercise, each round, completing as many rounds as possible in 20 minutes of:

5 Pull-ups, 10 Push-ups, 15 Squats
10 Pull-ups, 15 Push-ups, 20 Squats
15 Pull-ups, 20 Push-ups, 25 Squats, etc…

My Totals:
4 Rds + 25 pull-ups + 17 push-ups
Total reps:
pull-ups=75
push-ups=87
squats=90

(Push-ups really slowed me down, but I was working on strict form on them, concentrating on full range of motion, tightening core muscles, etc.)

Fun workout! TGIF!!!

Run like the wind!

It was so cold outside this morning...but thank God it wasn't windy! Nor was it as cold as it has been lately.
WOD:
1 Mile run
15-12-9-6 & 3 rep rounds of:
Sumo Deadlift High Pull (Men 75 lbs, Women 45 lbs)
Snatch Balances (Men 75 lbs, Women 45 lbs)
Finish with an 800 meter run

My time: 27:26 Rx

5 more workouts before vacation!!!

5 Rounds for time of:

5 Deadlifts – 185 lbs
5 Burpees
5 Handstand push-ups (head to ab mat on 10 lb bumper)

My time: 8:56
*

Back to my high-protein breakfast (tuna, egg, cheese). Don't love it anymore, but it keeps me from snacking.

New Stuff!

Ok...for some reason the last couple of days I've had this nagging in the back of my mind about being slow, weak, old, tired, etc. Sort of like "why am I doing CrossFit?" "I'm so slow." "Am I making any progress?" "I'm not getting any younger." Ugh! Don't know why I do this to myself.

So, anyway I pushed myself to get up and go this morning with an open mind and give 100%. I was amused at the selection of things presented in the warm-up. Things I've never done before, or have attempted only to collapse in fits of laughter. But today I made a sincere effort, and much to my surprise, I enjoyed it and learned some things. I wouldn't say I conquered anything but I broadened my CrossFit horizons just a tad. And I've made a commitment to stop the negative self-talk I've had going on lately. Onward and upward!

We had 5 minutes to work on each of these:

L-sits: I could only hold one for about 1.5 seconds, however, I believe with practice (knees up to chest, toes off the ground) I could get to an actual L-sit that would be longer than just a second.

Rope climbs: I just did the reclining "climb" with my hands, from standing to laying on the floor and back up. My grip strength is not good enough nor is my upper body strength enough to actually climb. Yet.

Ab mat sit ups: I should get one of these at home and do sit ups while I'm watching TV. Loved it!

After those elements, we were to do weighted pull-ups 5, 3, 2 warm up sets and then 3 x 5 work sets. I did a few with a 5 lb weight btwn my knees. Awkward!! Breck had a 20lb weighted vest and I thought...heck, why not? I'll try it! And I did! I did the rest of the sets with the 20 lb weighted vest. No problem. :-)

So, despite misgivings I've had lately, I had a great morning and a great workout. Sometimes I just need a kick in the pants.

Todays WOD

Tuesday 091215
3 Rounds for time of:
500 Meter row or 400 meter run
15 Kettlebell swings (55 lbs Men, 35 lbs Women)
10 Chin-ups (Hands in supine position; palms facing toward you)
Post time to responses.

My time: 14:53 Rx

Vaca..

Took the day off work and took the day off CrossFit. Helped Allan paint the interior of the shop. Those 12' ceilings are a pain in the butt!!

5 rounds for time:

20 double unders
20 burpees
20 kettle bell swings (35 lbs)

My time: 34:33 sort of Rx (double unders suck...or rather I suck at Double Unders! I did get several sets of 2 or 3 in a row, and a lot of singles)
*

rowed 500m 4:52
power cleans: worked on form with 65 lbs rather than going for my max.

Tough One Today!!

7 Rounds for time of:

10 Push jerk (Men 135 lbs, Women 85 lbs)
10 Pull-ups

Post time to responses.

My time: 20:03 Rx
This was one of those "doesn't look so bad on paper" workouts...it was brutal!!
***
Also did 2000m row - time 9:42

Grace

30 Reps for time of:

Clean & jerk (Men 135 lbs, Women 85 lbs)

My time: 4:34 Rx (PR!)

*
Compare to 9/3/09 7:52 Rx (95 lbs)
Compare to 6/10/09 - 10:39 Rx (95 lbs)
Compare to 3/31/09 - 15:48Rx (95 lbs)

So, since all my previous times are with 95 lbs, does that still make today's 4:34 a PR? I think it does!! So, I'm calling it a PR.

And...I have the stupid "Fran cough" now. Wow.
*

Worked on military press again today
10 @ 35
5 @ 45
3 @55
2 @ 65

3 x 5 @ 70 (up from 65 last week)

Something old, something new...

Today was different and fun. The warm-up was enough to call a workout. I was still dripping sweat when I got to the house!!

WOD -

5 Rounds for reps of:

1 Minute-Toes to bar
1 Minute-Ring dips
1 Minute-Double unders

Post total reps to responses.

My total: 118
*subbed bar-dips with purple band for ring dips
*loved the toes to bar, although I can stand some improvement
*I wonder if I'll ever get double unders...really. I can do one at a time. Feel like I'm beating myself up trying.

Warm up:
5 minutes each
row 1000m
HSPU: 17 - head to ab mat on 10 lb bumper
OHS: 55 lbs - 40 reps

“Tabata Something Else”

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats.

There is no rest between exercises.

Post total reps from all 32 intervals to responses.

My total: 248

*
Back Squats:
10 @ 35 lbs
5 @ 65
3 @ 105
2 @ 115
3 sets of 5 @ 125

“Randy”

75 reps for time of:

Power snatch (Men 75 lbs, Women 45 lbs)

My time: 8:19 Rx
(Compare to April 7, 2009 - Rx 50 lbs, 9:28)

***

Deadlifts:

5 @ 125
3 @ 155
2 @ 175

3 sets of 5 @ 185

****

TGIF!!! What a great week of workouts!

Baby it's cold outside!

So freakin' cold out this morning! Brrrr!! You'd think it might make me run faster, but no. Still slow.

WOD

For time:

800 Meter run
50 Kettlebell swings (Men 55 lbs, Women 35 lbs)
400 Meter run
50 Kettlebell swings (Men 55 lbs, Women 35 lbs)
800 Meter run
Post time to responses.

My time: 20:39 Rx
**
The warm up included pull ups, knees to elbows, push ups, some squats and The Burgener warm-up. I love how the warm-up is always something different, and always worthwhile.

A good solid hour of work...

Worked on form for power cleans and shoulder press, and one round of Bear complex, all with a light bar (35 lb), for about the first 15 minutes.

Then we did shoulder presses:

Warm up sets:
5 @35 lb
3 @ 45 lb
3 @55 lb

Work Sets:
3 sets of 5 @ 65 lb

(They have been working on different lifts, M-W-F; not sure how long or for how many more weeks?)

WOD:

For time:
1000 Meter row
20 Burpees
30 Pull-ups
40 Box jumps (Men 24″ box, Women 20″ box)
50 Double unders

Post time to responses.

My time: 20:03 Rx (with some pretty trashy looking double unders )

**

Notes:
1. Big class this morning! Good to see familiar faces. :)
2. This workout had three of my "nightmare" exercises in it: burpees, box jumps and double unders. But I did them all!
3. B is SO fast!!

First day of school...

I was so nervous and excited this morning - just like the first day of school!
Great workout!! I love CF Jenks already.

WOD

For time:

15 Right arm dumbbell snatches (Men 45 lbs, Women 25 lbs)
15 Left arm dumbbell snatches (Men 45 lbs, Women 25 lbs)
800 Meter run
12 Right arm dumbbell snatches (Men 45 lbs, Women 25 lbs)
12 Left arm dumbbell snatches (Men 45 lbs, Women 25 lbs)
800 Meter run
9 Right arm dumbbell snatches (Men 45 lbs, Women 25 lbs)
9 Left arm dumbbell snatches (Men 45 lbs, Women 25 lbs)

Post time to responses.

My time: 21:23 Rx

***********

Last day at MP CrossFit and Health Zone

A great workout today. Did HSPU with a yoga block for the first time. Granted that's not anywhere near a full HSPU, but it's a far cry from raking your shins on the wooden box jump boxes!! So...progress!!

Diane

21-15-9
Deadlifts (135 lbs)
Hand Stand Push Ups

My time: 10:00 w/ yoga block

***

So, I'll do a little blogging on my blog. Imagine that!

Tomorrow I'll begin my new adventure at CrossFit Jenks. I'm happy with my decision, and ready to move on.

Saying goodbye to Danny, Robert, Ben & John was tough this morning. Even harder to say goodbye to Rusty. He signed me up at HZ almost 10 years ago. I never thought I'd leave Health Zone, but then I never had any idea I'd be doing CrossFit! Amazing how we can become attached to people and places. But, times change, things change, and we move on when it's necessary.

I'm looking forward to some new challenges and being back with B and Clint.

So, let the games begin!!

run run run

2 mile run - not timed

Happy Thanksgiving

karen
150 wall ball shots for time

my time: 9:44 (12 lb)

The Road Less Traveled

That would be The High Road...which might be lonely for a couple of days but it's the right way to go!

Just one more workout at MP, next Monday, and then I'll be back with Bershunda & Clint on a new adventure! :-) I'm really going to miss Danny, Robert, Jim & Ben.

Today's WOD:

5 rounds for time of

20 Pull Ups
run 200m
20 burpees
run 200m

My time: 48:07 RX

Deadlifts

3-3-3-3-3

Post max load

My max today was 225
This is a PR on a 3-rep lift for me

my sets:
warm up sets: 45-65-95
work out sets: 135-187-207-217-225

Nancy

5 rounds for time

Run 400m
OHS (65 lbs)

My time: 23:33 Rx
all unbroken sets on OHS

5K

run a 5k, post your time

My time: 34:58

S
L
O
W
as
DEATH :-(

I know if I would RUN more I could get FASTER. I just lost the love of running years ago and it's hard to get it back!

The Crippler

400m Walking Lunges

My time: 17:43

*******

Erin finally pushed me over the edge this morning - can't take her mouth anymore. I went ove to the main gym and did the workout alone. Erin is a poor excuse for a coach. She is neither helpful nor encouraging. She is critical, bitter, hateful and rude. She talks down other affiliates, perhaps out of envy or jealousy. She rarely is complimentary about successes. She's just not a motivator at all, which a coach should be!! I cannot see myself improving under her "guidance". I know Jimmy was in a bad spot when he was deployed and she was his only option, but she will run his business into the ground.

For time:

Run 800M

5 rounds of:
10 Kettlebell Swings (1.5/1 pood)
20 Pull-ups
30 Sit-ups

...then run 800m

My time: 33:08 Rx

Clean and Jerk
1-1-1-1-1-1-1

45-65-87-97-107-112
failed on 117

"Filthy Fifty"

50 Box jump (24")
50 Jumping Pull-ups
50 Kettlebell Swings (1 pood)
50 Walking Lunges
50 Knees to elbows
50 Push press (45)
50 Back extensions
50 Wall-ball shots (20)
50 Burpees
50 Double unders (200 singles)

My time: 38:07*
*20" box step-ups
single jumps
12# wall ball

I'm convinced that jump rope and box jumps are horrible for my shins.

Little discouraged this morning, realizing that B is gone for good, and I really enjoyed working out with her. I'm not ready to make the move to Jenks, not ready to give up on MP CrossFit just yet. There are a lot of negatives about it, but I'm still getting a good workout. I don't know what the answer is...so until I do, I'll stay put.

"JT"
21-15-9
Handstand Push-ups
Ring Dips (3:1 bench dips)
Push-ups

My time: 17:08 *

*Modifications: HSPU - knees on 24" box
Ring dips - knee in 1" band for assist

(The band on the ring dips beats the hell out of 3:1 bench dips as a sub!!)

Jimmy had posted "Murph" last night, and I actually dreamed about it...for no good reason. When I got up this morning the WOD was posted as:

Running "Josh"

21 OHS (95/65)
42 pull ups
run 400m
15 OHS (95/65)
30 Pull ups
run 400m
9 OHS (95/65)
18 Pull ups
Run 400m

My time: 26:22 Rx

(This is my first time to do this Rx. Last time we did it was in August and I was still nursing my rotator cuff injury, and I used a band and a lighter weight on the OHS. Previous to that, I had done it, but wasn't doing Kipping pull ups yet.)

Annie

50-40-30-20-10

Double Unders
Sit ups

My time: 19:09 Rx
*My first ever Rx Annie. I'm slow as heck on the double unders though! I must improve. Last time I did this workout with single jumps my time was like 11:30 or something about there...

Cindy

as many rounds as possible in 20 minutes of:

5 pull ups
10 push ups
15 squats

My total rounds: 11, Rx pull ups

push ups are KILLING my times!! :(

"NASCAR"
Run 800m
40 Push-ups
Run 800m
40 Sit-ups
Run 800m
40 Squats

2 rounds for time

My time: 43:49*
2 rounds bike, mixed push press and push ups

Back Squat
5-5-5-5-5

Post max load to comments

warm up sets: 45-65-85

WOD sets for max: 95-115-125-135-145

"Memory Lane"
3 rounds for time
21 Knees to Elbows
21 Kettlebell Swings (45)
21 Push-ups
21 Box Jumps (20)
21 Sit-ups (unanchored)
21 Walking Lunges (each leg)
21 Double Unders (4:1 singles)

Post time to comments

My time 47:12 Rx

*****
This was my first workout doing double unders. Finally just made up my mind I could do them. I can only do one and have to re-set and do another, but I CAN DO DOUBLE UNDERS. :-D

The 5:30 a.m. class today, everyone did Rx on the workout. Everyone being, Jim, Danny, Robert, Ben, John and myself. Class is pretty small these days. And I was slow on the workout because I was working on strict form on every move, so I felt good about my time.

Tuesday, November 3:

3-3-3-3-3

Squat Clean
Post max load

My max: 112 lbs - PR

3 rounds for time

50 box jumps (24") <---p.s. Jimmy is crazy
30 pull ups
20 deadlifts (125 lbs females)

My time: 38:08

"Michael"

Run 800m
50 Back Extension
50 Sit-ups

3 rounds for time

My time: 28:40

PR!

Today's posted workout was Karen - 150 wall ball shots for time. However, I have been sick since Sunday and the warm-up kicked my butt, so I knew I couldn't do Karen justice - the cardio would've been too much. So, I chose to do Tuesday's workout which I missed:

Overhead Squats 3-3-3-3-3

Post max weight to comments

My Max: 110 lbs - PR!!

Warm up sets 3 reps each: 45, 65, 75
Then 5 sets of 3 reps each for the WOD: 85, 95, 100, 105, 110

TGIF

4 rounds for time of:

30 Knee to Elbows
25 Push-ups
20 Hanging Power Cleans (65 lbs)
15 Pull-ups

My time: 37:16
I subbed 60 sit ups for the Knees to Elbows - too much for my shoulder!!!

Sprint 400m
100 Walking Lunges
4 rounds for time

My time: 27:40

(Let's be clear on something here...I do not sprint, unless it's the last 50 feet of the last round of 5 rounds of a WOD containing 800 m runs, and then only in desperation to get it over with! )

Had to do the WOD at the Health Zone this morning - Erin was at the ER with an asthma attack.

4 rounds for time

Run 400m
15 Overhead Squats (95/65)
30 Push-ups
45 Sit-ups

My time: 35:00 Rx

Posted WOD was weighted pull-ups 1-1-1-1-1-1-1

I can't do a dead-hang pull up yet..so I did:


Karen
150 Wall-ball shots for time

My time: 9:39
12 lb ball

Run 400m
15 Overhead Squats (95/65)
15 Burpees

4 rounds for time

My time: 27:14

Scaled to 45 lb on OHS after first 10

Visited CF Jenks this morning.

7 Rounds for total reps of:
1 Minute of Thrusters (Men 95 lbs, Women 65 lbs)
1 Minute of Pull-ups

Post total reps to responses.

My total: 108 Rx63 thrusters, 45 plu

5 rounds for time of:

15 Thrusters (95/65)
15 Kettlebell Swings (50/35)
30 Sit-ups
Run 400m

My time: 32:42 Rx*
*bike 1/2 mile sub for Run

Shoulder Press

1-1-1-1-1-1-1

Post max load to comments

My max: 80 lbs
three failed attempts at 85. Next time!!!

For Time:
Run 400m
25 Thrusters (65/45)
15 Pull-ups
Run 800m25
Thrusters (65/45)
15 Pull-ups
Run 400m

My time: 23:42 Rx

Not sure what this was called...except Misery

50 walking lunges
20 pull ups
25 ring dips - sub 75 bench dips
20 knees to elbows
30 kettle bell swings - 1.5 pood (55 lbs)
30 sit ups
20 dumbbell hang squat cleans (25 lbs each)
25 back extensions
30 wall ball shots (12 lbs)
20 double unders (80 singles)

My time: 30:13
Modifications: bench dips, single unders

I rested today. I needed a break.

Although the WOD looks like I could do it at home with no trouble at all, sh0uld I get a burst of energy this evening. Not likely....

"Daniel"

For time

50 Pull-ups
Run 400m
21 Thrusters (95/65)
Run 800m
21 Thrusters (95/65)
Run 400m
50 Pull-ups

My time: 26:47*

*modifications: instead of 50 pull ups at beginning and end, I did 25 pull ups/25 sit ups in both places. I did do Kipping pull ups though. Just couldn't face a hundred of them today!

10 Ball Cleans (20/12)
10 Burpees

10 rounds for time

My time: 20:42 Rx

"Helen"

Run 400m
21 Kettlebell Swings (35 lb)
12 Pull-ups
3 rounds for time

My time: 16:26 Rx

"The Horrible Hundred"

For time

25 Deadlifts (225/155)
25 Squat Cleans (115/75)
25 Thrusters (75/55)
25 Overhead Squats (65/45)

Note: You must use the same bar throughout the WOD. Strip weights off to go from one exercise to the next. Hint-load the bar to aid in the download.

My time: 14:55 Rx!

***
The squat cleans were the hardest part of this WOD! Yesterday B did this and did "cleans" rather than "Squat cleans" and she was just under 10 minutes, so I'm sure the squat cleans were a big difference.

Anyway, it's my new favorite workout, officially.

300 Double-unders or 1200 Single-unders

uh...yeah...still not doing doubles

My time: 15:41

"MP"

5 rounds for time

Run800m
15 Burpees
30 Squats
45 Sit-up

Time: 52:40

Previous times: 9/30/08 - 54:04 (on "the hill")
6/4/08 49:30 (on the indoor track)

*********
Notes about this workout:

The very first day of the very first Bootcamp...my very first ever CrossFit workout we did

"The mini-MP":
5 rounds for time
run 400m
15 burpees
25 squats
35 sit ups

My time then was 50:01! We repeated it on 4/7/08 and my time was 33:27. A vast difference in times there. And comparing "mini" to the "real mp" is just laughable now. Amazing!

Push Jerk
3-3-3-3-3


67-77-87-97-107
(warm up sets 45-57)

Got one rep at 117, failed on 2nd attempt.

I really would like to get stronger at push jerk...should be able to do a lot more weight with this one. My max single rep thruster is 112, so reasonably I should be able to do at least 125 on a push jerk. Hmm...

Been fighting a migraine for 3 days now...went to do the workout anyway. My time sucked!

For time:

Run 400m
50 box jumps (20")
75 push ups
100 sit ups
150 double-unders (600 single unders)
Run 400m

My time: 30:14 (singles)

25 Pull-ups
50 Walking Lunges
25 Ball Cleans (20)
Run 400m
5 rounds for time

My time: 61:50

First day back doing unassisted pull ups. HARD WORK TODAY!!!!

For time:
100 Thrusters (Men 95 lbs, Women 65 lbs)
400 Meter run

The rules: Complete as many thrusters as possible without touching the bar to the ground. Once the bar touches the ground you have to complete a 400 meter run before performing thrusters again. Do this until you accumulate 100 thrusters. Post time and total number of rounds.

My time: 37:27 Rx
8 rounds: 18-12-12-13-12-13-11-9

Monday, September 21, 2009

Posted workout was:

100 Double Unders (400 singles)
25 Pull-ups
Run 400m
3 rounds for time


I did
3 rounds of:
50 squats
25 pull ups (1" band)
run 400

my time: 21:16

Erin took the day off and Jimmy didn't post a workout. So I went to the main gym and did

"Michael"

3 rounds for time

Run 800m
50 back extensions
50 sit ups

My time: 26:33

Has it been that long!?

This month marks 1 1/2 years of my CrossFit journey. I've had some ups and downs, a couple of injuries, and times I wanted to just walk away, but most of all I have been amazed at the things I can actually accomplish.

In the beginning, there was no way would I have ever believed I could do a 105lb push jerk or deadlift over 200 lbs. But I can! And I will do even more if I continue to work hard.

The original group that started bootcamp together has pretty much fallen apart, but we have a great core group at the 5:30 am class. Hopefully that class will grow a bit with some new members. It's a lot more fun with a big group, for some reason. Misery loves company? That has to be it.

Anyway, I still love my CrossFit and I love even more what it has done for me.

My Old CrossFit Journal...

This contains every entry in my CF journal from day 1 of bootcamp, til I started posting on my blogspot blog.

2009-09-23(2:11 PM) - #1


For time:
100 Thrusters (65)
run 400m each time you put down the bar until you get to 100 thrusters. Post time and total number of rounds.

My Time: 37:27 Rx
8 rounds: 18-12-12-13-12-13-11-9
_______________________________________________________________________

2009-09-22(12:16 PM) - #2


Frustrated with my progress back to doing unassisted pull-ups. Did them in the warm up and just not quite there yet. *sigh* disappointing. It's been almost 3 full months.
Posted workout was 3 rounds of 100 double unders (400 singles), 25 pull ups, run 400m. I felt that two cardio portions were redundant, AND jumping rope just kills my shins...especially 1200 jumps.
So, I did this instead:
3 rounds of:
50 squats
25 pull ups (1" band)
run 400m

time: 21:16
I miss the days when Tue & Thur were focus days and usually power lifting. I am going to ask Jimmy what's up with this...we need time for our bodies to recover after met-con (cardio) days.

_______________________________________________________________________

2009-09-21(10:48 AM) - #3


Erin was out today. Jimmy didn't post a workout, so I did:
"Michael"

3 rounds for time

Run 800m
50 back extensions
50 sit ups

My time: 26:33
3 minutes faster than last time...i need to go back and look at all my past Michael's and see where this one stands

_______________________________________________________________________

2009-09-17(4:41 PM) - #4


Fran
21-15-9
Thrusters (65 lb)
Pull ups

My time: a pathetic 9:02, 1" band on pullups

I requested this be posted again in a month so I can do it as prescribed. I have yet to do so, and I think my shoulder will be back to normal in a month. I am aiming for 8 minutes or less...that would be a good time for me. I can only dream of a sub 7 minute time...if i keep tying, some day.

_______________________________________________________________________

2009-09-16(11:25 AM) - #5


For time 50-35-20 rep set of

Wall Ball (12 lb)
Pull Ups
Double Unders

My time: 26:07
1"band plu
singles
12lb wb

_______________________________________________________________________

2009-09-15(5:08 PM) - #6


running burpees
run 200m
40 burpees
run 400m
30 burpees
run 600m
20 burpees
run 800m
10 burpees
My time: 28:18

_______________________________________________________________________

2009-09-14(1:22 PM) - #7

5 rounds for time (95 lb bar)

15 deadlifts
12 hang power cleans
9 front squats
6 push jerk


My time: 30:29*
Started with 95 lbs, got to squats on 1st round and dropped to 75 lbs.
TOUGH WORKOUT!

(my previous time on this WOD was 18:51 using 65 lbs)

_______________________________________________________________________

2009-09-11(1:21 PM) - #8


Run (or row) 10K
Row: my time: 49:26
_______________________________________________________________________

2009-09-10(8:49 AM) - #9

"Unworthy"
Five rounds as follows:
squats | kettle bell swings (35 lb ) | pull ups
1. 80 | 40 | 20
2. 40 | 20 | 10
3. 20 | 10 | 5
4. 40 | 20 | 10
5. 80 | 40 | 20
My time: 27:59, 1" band

compare to march 2, '09 - 29:58

_______________________________________________________________________

2009-09-08(2:06 PM) - #10


At the new location today. It's different. Brighter, smaller general area, smaller pull up area, better running (outdoors). Indoor run isn't marked yet. Kinda creepy – it’s a former surgery center. Yuck.

WOD:

3 rounds for time

15 overhead squats (65 lb)
20 pull ups
25 sit ups
30 sledge hammer swings (8 lb)
run 400m
My time: 29:52

_______________________________________________________________________

2009-09-03(8:13 AM) - #11


"Grace"
30 reps for time
Clean & Jerk - 95 lbs

My time: 7:52 Rx - PR!!
Compare to 6/10/09 - 10:39 Rx
Compare to 3/31/09 - 15:48Rx
I am pumped for the rest of the day after this workout...I feel good!!

_______________________________________________________________________

2009-09-02(9:34 AM) - #12


"Rooster"
10 rounds

10 burpees
20 double unders (80 singles)

My time: 25:36, singles
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2009-09-01(4:23 PM) - #13


"JT"

21-15-9 rep rounds of:

Handstand Push-ups
Ring Dips (3:1 regular)
Push-ups

My time: 20:04 modified HSPU (knees on 24” box)

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2009-08-31(9:41 AM) - #14


Kelly
Dear Kelly,
Oh how I love to hate you.
Sincerely,
Angie
**************
KELLY
5 rounds for time:
run 400m
30 box jumps (17")
30 wall ball shots (12 lb)
My time: 41:09

2009-08-28(10:27 AM) - #15

_______________________________________________________________________


4 rounds for time:

50 Double Unders
10 Tire Flips (180)
15 Pull-ups
20 Overhead Squats (45)

My time: 26:26*
*modifications: single unders, 1 1/2" band on pull-ups due to shoulder injury

Previous time on this WOD was 37:06 with Rx pull ups.

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2009-08-27(12:25 PM) - #16


8 rounds for time
run 400m
rest 2 minutes
post total run time

My time: 21 minutes even

individual split times:
1. 2:15
2. 2:27
3. 2:43
4. 2:49 (sloooow)
5. 2:45
6. 2:44
7. 2:37
8. 2:40
*note...ok, last timeIi did this on the track, I was told by the coaches that 3 laps on the track was a 400m run. This time Rusty said "it's 3 1/2 laps". OK. Really? Ok. Really? Really? Well, my times suck, compared to last time I did this workout on the track.
Nov 11 - indoor track - total sprint time 16:37
Nov 20 - crossfit indoor track 17:08
Uh...yeah. someone needs to measure something here....

…Got the low-down on it and 400m is actually 2.75 laps around the track. Geez.

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2009-08-26(10:30 AM) - #17


"Sticks"

5 rounds for time:
10 deadlifts (135 lbs)
15 pull ups
20 box jumps
30 sit ups
run 400 m

My time: 42:26
New workout! None of the elements are new, but it was a new combo, and I love when there are weights mixed in with all the other stuff. I zipped right through the deadlifts, all unbroken sets.
My modifications: 1 1/2" band on pullups, and 17" box jumps.
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2009-08-25(9:56 AM) - #18


overhead squats
5-5-5-5-5 - find your max

My loads:
25-30-35-40 (warm up sets)
45-50-55-60-65
Working back into using my shoulder, slowly but surely. I would have liked to do more weight, but do’nt want to rush it. I should be approaching 105 to 110 lbs OHS on a 5 rep round.

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2009-08-24(11:46 AM) - #19


4 rounds for time
10 pull ups
20 burpees (hate hate hate burpees!!)
30 squats
run 400m

My time: 36:09
so slow today!! Nausea didn't help at all!!
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2009-08-21(1:18 PM) - #20


"Jenni"

Run 800m
25 Sit-ups
25 Wall-shots
25 Burpees
25 Pull-ups

3 rounds for time

my time: 41:26
*row 1000 m instead of run, 11/2" band plu

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2009-08-19(8:47 AM) - #21


50-30-20

Pull-ups
Wall-ball Shots(20/12)
Sit-ups
Run 800m

My time: 37:26
Modifications: 1 1/2" band on pullups, rowed 1000m instead of run.

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2009-08-18(10:31 AM) - #22


Isabelle

30 Snatches for time (95 lbs)

My time: 2:14 (45 lbs)
This was totally fun to be able to do it that fast! I'd love to be that fast with 95 lbs. Saw a video of a guy who can do the men’s weight (135) in 97 seconds!! It's awesome! Gotta start increasing my weights again, working this shoulder back up to prescribed.

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2009-08-17(10:04 AM) - #23


Complete AMRAP in 15 min of:

10 Thrusters (95/65)
10 Kettlebell Swings (45/30)
20 Box Jumps (20")

Then, using 12 minutes on the clock, Run 1 mile and rest (faster you finish the mile, the more rest you get)

Than repeat AMRAP in 15 min of:

10 Thrusters (95/65)
10 Kettlebell Swings (45/30)
20 Box Jumps (20")


Post total number of rounds:

My total rounds: 7+*
My mile time was 10:21

*Modifications:
First two rounds - 45 lb thrusters
Remaining rounds 32 lb thrusters
Kettle bells - 25 lbs
Box jumps: 4 rounds 17", 3 rounds 20".
Still feeling some pinch in my shoulder with the heavier weights, so keeping it light while I continue to heal.

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2009-08-14(9:08 AM) - #24


"Running Josh"

21 Overhead Squats (95/65)
42 Pull-ups
Run 400m
15 Overhead Squats
30 Pull-ups
Run 400m
9 Overhead Squats
18 Pull-ups
Run 400m


My time: 18:06*

*Modifications: 45 lb OHS, 1 1/2" band pull ups, bike 800m

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2009-08-13(10:15 AM) - #25


Rooster
10 rounds for time

10 burpees
20 double unders (or 40 singles)

My time: 24:40, single jumps
*Sounds absurd to even say this, but I improved my time by 14 seconds over last time. ha ha ha ha ha

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2009-08-12(11:38 AM) - #26


AMRAP in 30 minutes of:

10 pull ups
15 wall ball (12 lb)
20 sit ups
run 200m

Post total # rounds:

My total: 6 rounds+
(used 1 1/2" band on pull ups, ran 400m on the last round)
Feels so good to be doing pull ups again!!!! Even with a band!!!

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2009-08-11(9:55 AM) - #27


Deadlifts
5-5-5-5-5
warm up sets, 5 reps each:
95-135-145
My lifts, 5 reps each:
167-177-187-197-207

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2009-08-10(10:33 AM) - #28


"Nancy"
5 rounds for time

Run 400 m
15 Overhead Squats (65 lbs)

My time: 20:41*

*modified weight to 22 lbs, haven't been released to do anything with this shoulder yet.


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2009-08-07(9:40 AM) - #29


"Blackjack"

For time:

Push-up/Sit-ups

20/1
19/2
18/3
17/4
16/5
15/6
14/7
13/8
12/9
11/10
10/11
9/12
8/13
7/14
6/15
5/16
4/17
3/18
2/19
1/20
My time: 27:19 Rx

Previous time for this workout was 28:37, so almost a minute and a half improvement today! Yay~!

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2009-08-06(9:37 AM) - #30

"Griff"
2 rounds for time

run 800 m forward
run 400 m backward

My time: 20:03

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2009-08-05(9:37 AM) - #31

5 rounds for time:

15 push ups
25 squats
30 sit ups
run 400

my time: 32:03

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2009-08-04(10:38 AM) - #32


Diane
21-15-9
Deadlifts (135)
Hand stand push ups

My time: 7:00*
*Modified: 95 lb deadlifts, regular push ups. Still nursing my shoulder back to health, so I lightened the weight. Really felt I could've done the 135 as prescribed, but wanted to be careful. Felt good to be lifting again!!!


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2009-08-03(10:37 AM) - #33

Had an MRI this morning, so I slept in and skipped the workout. I have GOT to stop doing that. I will not miss any more workouts in August.
_______________________________________________________________________

2009-07-31(10:36 AM) - #34


3 rounds for time
50 sit ups
50 push ups
run 800m

Time: 36:36

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2009-07-30(10:36 AM) - #35

Skipped CrossFit today and slept in.

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2009-07-29(10:57 AM) - #36

Today's posted workouts was one of my faves...but couldn't do the majority of it:
10-20-30-20-10
Thrusters, box jumps, kettle bells, overhead squats, knees to elbows, run 400 after each round. It's about an hour long workout. I wish I could've done it.

I did:
4 rounds
run 400m
50 squats

My time: 20:56 (almost 3 min faster than 2 weeks ago!)

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2009-07-28(10:51 AM) - #37


Prescribed workout was 3 rounds of 10 power cleans (105 lbs), run a 400
I did:

3 rounds
20 front squats - 45 lb bar
run 400

My time: 13:24

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2009-07-27(10:05 AM) - #38

Filthy Fifty was prescribed today. Since I'm still the "walking wounded" with this shoulder...I did this:
Fifty Something

50 box jumps
run 400m
50 walking lunges
run 400m
50 incline sit ups
run 400m
50 back extensions
run 400m
50 double unders (200 singles!)
run 400m

my time: 32:55

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2009-07-24(9:23 AM) - #39


2 rounds for time of:

Run 800m
40 Push-ups
Run 800m
40 Sit-ups
Run 800m
40 Squats

My time: 33:54*

My previous time on this workout was 46:11. However, today I only ran 2 of the 800's and I biked the other 4. My shins were killing me from so much running, box jumps and jump rope!

2009-07-23(10:05 AM) - #40

_______________________________________________________________________


"Angie" minus pull ups

100 push ups
100 sit ups
100 squats

My time: 16:38

2009-07-22(12:03 PM) - #41
My ass is sore from the bazillion walking lunges I did yesterday. Just had to throw that out there.

Slept in today and went to CF at 9:30, a luxury I don't have every day...nice to have the opportunity.

Repeated a workout from 4/1/09.

Run 400m
50 Box Jumps (20")
75 Push-Ups
100 Sit-Ups
150 Double Unders (600 singles)
Run 400m

My time: 27:11

Compared to 29:59 on 4/1/09 in which I also modified with an 18" box jump, today I did 20". So great improvement!!! Yay!

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2009-07-21(9:41 AM) - #42

posted wod: 100 pull ups for time. Stupid shoulder.

I did: The Crippler
1/4 mile of walking lunges for time

My time: 17:27

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2009-07-20(10:25 AM) - #43

Posted WOD was:
5 rounds for time (95 lb bar)

15 deadlifts
12 hang power cleans
9 front squats
6 push jerk
I obviously can't do this with my shoulder messed up

So I did:

Michael
3 rounds for time
run 800 m
50 back ext
50 sit ups

My time: 29:35 - outside run

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2009-07-17(9:28 AM) - #44

Tabata
run
squats
run
situps
push ups
My total: 39
(we only get to count the LOWEST number of reps in a set of each exercise)

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2009-07-16(2:37 PM) - #45

Started my pt exercises during warm up today.
Posted WOD: Thrusters 3-3-3-3-3
I did: Back Squats 3-3-3-3-3
My loads: 65-75-85-95-100 - went light because of my shoulder

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2009-07-15(10:28 AM) - #46

Another day another modified workout.

As many rounds as possible in 20 minutes of:

10 push ups
10 sit ups
10 squats
run 200 m

My rounds: 7
This was supposed to be amrap in 30 minutes, but on round 6 my shoulder started to hurt a bit so I stopped at 20 minutes. No more push ups for a while. I did an extra 800m run with Danny & Robert after the WOD.
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2009-07-14(9:15 AM) - #47

Posted workout: "Lola"

5 rounds, 30 double unders, 20 knees to elbows, 10 handstand pushups.

My Modified version:

"Lola gone bad"

5 rounds for time

120 Singles
40 Incline Sit ups
30 Squats

_______________________________________________________________________

My time: 26:58

Started with doing push ups instead of squats. The push ups felt fine, but when I went to stretch in between sets, hurt the shoulder pretty badly so I switched to squats.

I think on future squats, until my shoulder is healed, I'll use light dumbells and do curls at the same time, just to keep some upper body movement going on.

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2009-07-13(9:33 AM) - #48

Back at it after 10 days of vacation. Posted workout was Bear Complex, which I would have LOVED to do. But, oh, no...I had to go and do something stupid to my shoulder...so I did:

4 rounds for time

Run 400m
50 Squats

My time: 23:10

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2009-07-02(10:57 AM) - #49

For time:

Run 800m

Then 5 rounds of the following:
25 pull ups
10 push jerk (75 lbs)

Then Run another 800m

My time: 41:47 Rx

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2009-07-01(1:16 PM) - #50

"Biz"
25 pull ups
50 double unders (or 200 single jumps)
75 sit ups
100 walking lunges
75 sit ups
50 burpees
25 pull ups
My time: 26:39
Almost two minutes faster than my previous time of 28:25!!! wooooo

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2009-06-30(11:26 AM) - #51


Overhead Squat
5-5-5-5


Post max load to comments

warm up sets: 45-55-65
workout sets: 72-77-82-87 - maxed at 87, tried 92 and failed

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2009-06-29(9:57 AM) - #52


Helen
3 rounds for time
run 400m
12 pull ups
21 kettle bell swings (1.5 pood =53 lbs)

My time: 19:43 Rx

_______________________________________________________________________

2009-06-26(10:51 AM) - #53

5 rounds for time
Run 400m
10 burpees
20 squats
30 sit ups

My time: 31:29
TGIF!!!


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2009-06-25(8:31 AM) - #54


Hanging Power Snatch
3-3-3-3-3


My loads: 45-50-55-60-65

_______________________________________________________________________

2009-06-24(9:23 AM) - #55


2 rounds for time of:

Run 800m
40 Push-ups
Run 800m
40 Sit-ups
Run 800m
40 Squats

My time: 46:11
I chose to run inside. Also, I did the push ups on my knuckles because my wrist has issues this week. And it sounds way tougher to say "knuckle push ups". ha ha ha

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2009-06-22(10:41 AM) - #56

3 rounds for time:

Run 800m
50 pull-ups

My time: 42:21 Rx

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2009-06-19(10:03 AM) - #57


"Annie, are you OK?"

21-18-15-12-9 rep rounds For Time

Row 500m or Run 400m
Dumbell Thrusters (25 - each hand)
Sumo Deadlift Highpull (25 - each hand)
Burpees
Ball Cleans (12)
Wall-Ball Shots (12)


You row or run at the beginning of each round.

My time: 58:59 Rx

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2009-06-18(10:38 AM) - #58

Sprint? Did you say sprint?
4 rounds:

Sprint 800m
walk 400m

Post total sprint time ("total sprint time" is the total time doing 800's)

My sprint time: 21:39

Let's be clear on this...I was not sprinting at any point during this workout. It could be loosely described as a jog. It was on the hill, in the unbearable humidity, with the sun coming up, getting hotter and hotter by the second. It was not a sprint. When is an 800m run ever a sprint?? Only in the Olympics, folks...only in the Olympics.

OH! But my big victory today was running the 800's up that hill without stopping to rest or walk.


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2009-06-17(10:22 AM) - #59


4 rounds for time

50 Double Unders (4:1 singles)
10 Tire Flips (175 lb)
15 Pull-ups
20 Overhead Squats (45 lb)


Compare to 03 APR 09

My time: 34:56
(2:09 faster than april 3 score)

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2009-06-16(10:10 AM) - #60


Erin made a new WOD for us today, since Jimmy didn't post one on the affiliate blog:

3 rounds for time

10 Front Squats (135 lbs men, 95 lbs for women)
10 ring dips or sub 3:1 regular tricept dips
10 burpees

My time: 14:33
I named it "Little Sarah" because she finished it SO fast! 11 minutes!

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2009-06-15(8:31 AM) - #61


"Angie"

100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

My time: 37:50 Rx

This is my first time to do this workout "as prescribed". Progress!

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2009-06-12(10:46 AM) - #62

"Nicole"

as many rounds as possible in 20 minutes of:
run 400m
max reps pull ups

My totals: 5 rounds, 45 pull ups
TGIF!


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2009-06-10(9:16 AM) - #63


"Eva"

Run 800m
30 Kettlebell Swings (2 pood/1.25 pood)
30 Pull-ups

5 rounds for time

My time: 56:31*

*Four rounds

Yesterday I had possibly the worst ever day of nausea, which has been ongoing for a while now. Yesterday it wore me down, completely. Today, I was still feeling the effects of not eating right yesterday and the fatigue from the nausea. I felt a little defeated at not doing five rounds, however, when you add up the number of reps, etc., I still ran 2 miles, did 120 pull ups and 120 kb swings. That's nothing to feel defeated about. So...I take it as a victory that I got that far, and realize tomorrow is another day.

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2009-06-09(9:22 AM) - #64

"Grace"

30 reps for time of:
Clean and Jerk (95 lbs)

My time: 10:39 Rx (actually 97 lbs)
This is 5 min 9 sec faster than my previous time on this workout, March 31, 2009!!!


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2009-06-08(8:51 AM) - #65


"Fight Gone Bad"

Row (calories)
Wall-ball Shots (20lb)
Sumo Deadlift High Pulls(75/50)
Box Jumps (20")
Push Press (75/50)

3 rounds
1 minute each station
1 minute rest between rounds

To score, count each complete, full-range rep. Total all three rounds.

My Score: 218 Rx

_______________________________________________________________________

2009-06-04(10:16 AM) - #66


"Blackjack"
For time:

Push-up/Sit-ups

20/1
19/2
18/3
17/4
16/5
15/6
14/7
13/8
12/9
11/10
10/11
9/12
8/13
7/14
6/15
5/16
4/17
3/18
2/19
1/20

My time: 28:37

Holy crap I'm SORE!! More shoveling last night, although it was considerably less. Allan was shoveling too and he's so much faster/stronger than me. One more workout and I'm done for the week!!

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2009-06-03(9:52 AM) - #67


Filthy Fifty
50 Box jump, 20 inch box
50 Jumping pull-ups
50 Kettlebell swings, 35lbs
50 Walking Lunges
50 Knees to elbows
50 Push press, 45 lbs
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders (200 regular jumps)
My time: 40:52 - all as Rx (except single jumps)
(4 min slower than my PR on this one. However, I spent 2 hours shoveling dirt last night and I am beat.)


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2009-06-02(9:17 AM) - #68

WOD "B" - from the CrossFit games

5 rounds for time
5 deadlifts (185lbs)
10 burpees

My time: 9:37 Rx!!
First time to do the Rx weight on this one.
**********************************
Previous time: 8:47 - 155 lbs
Previous time: 8:38 - 145 lbs

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2009-06-01(9:51 AM) - #69


Run 1 mile

5 rounds of:
10 Kettlebell Swings (1 pood)
20 Pull-ups
30 Sit-ups

Run 1 mile
My time: 55.22 Rx (Both miles were outside...on the hill...I hate that hill. I got blisters on round 4 of the pull ups, and tore them open on round 5. Holy crap this was an evil workout for a Monday. I gotta stop partying so much on the weekends!)


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2009-05-29(10:30 AM) - #70

4 Rounds for time:

run 400m
20 knees-to-elbows
30 push ups
40 squats

My time: 35:09
This was a tough workout. One of those that looks easy on paper, but once you get into the first round you're going "holy shit, this sucks". Yeah...one of those. It felt really good to finish though!

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2009-05-28(11:03 AM) - #71

Clean & Jerk
3-3-3-3-3
Find your max:

My max today was 102 lbs


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2009-05-27(10:43 AM) - #72


Back at CrossFit today. Sometimes you just gotta play though!
WOD:

3 rounds for time:

50 double unders (4:1 singles)
50 back extensions
50 unanchored sit ups

My time: 18:34
Afterward I ran hills with Danny & B.

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2009-05-26(10:42 AM) - #73

Couldn't face a workout today. Big hangover. See yesterday's post.

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2009-05-25(10:41 AM) - #74

Memorial Day
I was a total slacker. Drank beer, layed out by the pool. Drank beer. Did I mention I drank beer?

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2009-05-22(8:36 AM) - #75

"Biz"
25 pull ups
50 double unders (or 200 single jumps)
75 sit ups
100 walking lunges
75 sit ups
50 burpees
25 pull ups

My time: 24:27
This is my second time to do this workout. The first time was March 9, 2009 and it was the first workout I had done with "real" pull ups. Today I bettered my time by 3 min 58 sec!

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2009-05-21(8:37 AM) - #76

"Annie"
50-40-30-20-10
Double Under's (4:1 if you do single jumps)
Sit up's
My time: 11:16 - singles
(48 seconds faster than my previous time! Progress. Now I need to really work on double-unders)

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2009-05-20(8:33 AM) - #77

For Time:

Run 800m or Row 1000m
50 Thrusters (45lbs)
30 Pull-ups

Run 800m or Row 1000m

25 Thrusters (45lbs)
15 Pull-ups
Run 800m or Row 1000m

My time: 30:31 Rx, Row

_______________________________________________________________________



2009-05-19(8:26 AM) - #78


"Burpee Love" (this is what Jimmy called it on the affiliate blog)
"Satan's Workout" (this is what Erin called it on the board this morning!)

150 Burpees for time

My time: 19:50*

*compare to 1/6/09 time of 20:23 yay for improvement!

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2009-05-18(10:51 AM) - #79

3 rounds for time of:

10 Deadlifts (225/135)
20 Kettlebell Swings (1 pood)
30 Box Jumps (24/20")
40 Sit-ups (unanchored)
My Time: 18:16 Rx

_______________________________________________________________________

2009-05-15(9:40 AM) - #80

TGIF!
3 rounds for time of:

30 Squats
20 Push-ups
20 Box Jumps (20")
10 Pull-ups
Run 400m

My time: 26:36 Rx, outside run on the hill

_______________________________________________________________________

2009-05-14(12:21 PM) - #81


Overhead Squats
3-3-3-3-3
Post your loads

My loads: 65-75-80-85-90

_______________________________________________________________________

2009-05-13(11:46 AM) - #82

4 rounds for time of:

Run 800m
50 Squats

My time: 33:34
Oh, man it was HUMID today.

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2009-05-12(2:13 PM) - #83

"JT"

21-15-9

Handstand Push-ups
Ring Dips
Push-ups

For time

My time: 15:27 (subbed 3/1 bench dips, which sucks!)

_______________________________________________________________________

2009-05-08(9:23 AM) - #84


"Lola"

30 Double Unders (120 singles)
20 Knees to Elbows
10 Handstand Push-ups

5 rounds for time

My time: 20:22*

*Modified (singles, and hspu w/ knees on 24” box)


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2009-05-06(8:50 AM) - #85

4 rounds for time of:

25 Sit-ups
25 Burpees
25 Squats
25 Pull-ups
Run 400m

My time: 45:29
Man...this was a tough one! Reminded me a bit of the old days when all the workouts seemed this long. Good workout, though.

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2009-05-05(1:46 PM) - #86


Thrusters
1-1-1-1-1-1-1

Post loads

My loads: 80-85-90-95-102-207-112 (Pr!)

*tried 117 and failed just before lock-out

_______________________________________________________________________

2009-05-04(8:54 AM) - #87

For time:

50 Sit-ups (unanchored)
50 Double Unders
50 Sit-ups
50 Walking Lunges
50 Sit-ups
50 Burpees
50 Sit-ups

My time: 20:09 - singles

_______________________________________________________________________

2009-05-01(9:06 AM) - #88

5 rounds for time of:

15 Thrusters (65 lbs)
15 Kettlebell Swings (35 lbs)
30 Sit-ups
Run 400m
My time: 33:56

_______________________________________________________________________

2009-04-30(11:18 AM) - #89


"Diane"

21-15-9

Deadlifts (225/135)
Handstand Push-ups

For time

My time: 4:46
(Rx deadlifts, modified HSPU knees on 24” box)

_______________________________________________________________________

2009-04-29(10:26 AM) - #90


"Tabata"

Pull-ups
Sit-ups
Push-ups
Squats

20 seconds of exercise, 10 seconds of rest for 8 intervals. Complete all 8 intervals of one exercise before going to the next. Add the lowest round of each exercise to get your Tabata score.

...then

"Tabata Run"
(Sprint for 40 seconds, rest for 20 seconds)

My Tabata Total: 35

pull ups: lowest round 5
push ups: lowest round 6
sit ups: lowest round 10
squats: lowest round 10

Running: 5 laps.

Notes: Erin totally screwed up on timing us today. The run should have been 40 sec work/20 sec rest and she did 20/10...thereby shorting all of us on running scores. Also on the first round she skipped like 3 or 4 intervals. We probably only did 5 intervals. Dumbass. I miss Jimmy.

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2009-04-28(8:32 AM) - #91


Hang Squat Clean
3-3-3-3-3

(Start in the hanging position, receive the bar in the full squatted position, and then stand to full hip extention)

Post loads.

My loads: 85-90-95-100-105

(warm up sets: 45, 65, 75)

_______________________________________________________________________


2009-04-27(9:24 AM) - #92


4 rounds for time of:
Run 400m
25 Squats

...then, run 1 mile!
My time: 28:33

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2009-04-23(8:46 AM) - #93

"Karen"

150 Wall ball shots (20 lbs)

My time: 11:30

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2009-04-22(8:44 AM) - #94

10 rounds for time

10 burpees
10 pull ups

My time: 28:32 Rx

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2009-04-21(10:37 AM) - #95


Front Squat 3-3-3-3
Back Squat 5-5-5-5

Post your loads

My lifts:
FS: 95-105-117-127
BS: 117-127-137-147

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2009-04-20(8:48 AM) - #96


For Time:

Run 400m
50 Thrusters (45lbs)
30 Pull-ups
Run 800m
25 Thrusters (45lbs)
15 Pull-ups
Run 400m

My time: 27:56 (Which sucks, by the way....this is a very slow time. The running just ate me up today!)

*
I got my new Buddy Lee Jump Rope today. Oh joy!

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2009-04-16(8:25 AM) - #97


Choose your destiny:

300 Double Unders
For time
or
100 Pull-ups
For time
or
"Isabel"
30 Snatches (135/95)
For time

I chose 100 Pull-ups for time:

My time: 14:40 rx

_______________________________________________________________________

2009-04-15(8:40 AM) - #98

"Running Burpees"
for time:
Run 200m
40 Burpees
Run 400m
30 Burpees
Run 600m
20 Burpees
Run 800m
10 Burpees

My time: 26:28

Slow as death, but I finished.

_______________________________________________________________________

2009-04-14(9:50 AM) - #99

Isabel
30 Snatches (135/95)

For time

My time: 11:42 - using 55 lbs

Nobody did the prescribed weight, except maybe Clint. Crappy workout. Tomorrow will be something better, I'm sure.

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2009-04-13(9:01 AM) - #100

Joshua
5 rounds for time of:

run 400m
30 sit ups
15 deadlifts (150 lbs - female, 250lbs - male)

My time: 27:49 Rx


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2009-04-10(2:29 PM) - #101

Daniel
50 Pull ups
run 400m
21 Thrusters (65 lbs)
run 800 m
21 Thrusters (65 lbs)
run 400m
50 Pull ups
My time: 33:02 Rx
This was my first time to do this workout "as prescribed" with "real" pull ups.


_______________________________________________________________________
2009-04-09(9:31 AM) - #102


Deadlifts
3-3-3-3-3
post your loads

My loads: 175-185-195-205-212

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2009-04-08(10:28 AM) - #103


5 rounds for time of:

20 Box Jumps (20")
20 Kettlebell Swings (53/35)
20 Knees to Elbows
Run 400m

My time: 39:21 (Modified: 18" box jumps)

_______________________________________________________________________

2009-04-07(9:32 AM) - #104


"Randy"
For time:
75 Power Snatches (50 lbs)

My time: 9:28



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2009-04-06(8:57 AM) - #105


"Cindy"
As many rounds as you can complete in 20 min:

5 Pull ups
10 Push ups
15 Squats

My total: 13 Rounds Rx

2009-04-03(8:46 AM) - #106


TGIF!!
4 rounds for time of:

50 Double Unders (200 singles)
10 Tire Flips (210/175)
15 Pull-ups
20 Overhead Squats (65/45)

My time: 37:06
Rx everything but double unders


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2009-04-02(10:01 AM) - #107


For Time:

100 Pull-ups
or
100 Overhead Squats (95/65)

I chose OHS 65 lb

My time: 16:48 (yuck!)
*
I have been waiting for both of these workouts to come up and it I had a hard time choosing. I want to do the pull ups next week, because I haven't done 100 for time since I started doing kipping pull ups.


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2009-04-01(9:42 AM) - #108


Run 400m
50 Box Jumps (20")
75 Push-Ups
100 Sit-Ups
150 Double Unders (600 singles)
Run 400m

My time: 29:52*

*Modified: 18" box jumps, 600 singles instead of double unders. I finished last today. I hate finishing last. My running felt really good, but I lost a ton of time somewhere along the way...box jumps probably, since I despise them and I fell AGAIN!


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2009-03-31(9:25 AM) - #109

"Grace"
30 reps for time
Clean and Jerk - 95 lbs!

My time: 15:48*

*Includes 3 full minutes of self-doubt, whining and near quitting...but I did NOT quit. I did this and I'm damn proud!!

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2009-03-30(9:29 AM) - #110

4 rounds for time

Run 400m
50 squats
My time: 16:11
*
Today I progressed to sets of 10 on my pull ups. Big victory for me. All weekend I kept thinking "I did seven pull ups in a row on Friday....if I can do 7 I can do 10". So, during the warm up, I just DID IT. Then after the workout and a 5 minute recovery, I went back to the pull up bar and did some more sets of 10. Then, Jimmy, God love the boy, says "If you can do 10 you can do 15". Never lets me rest!! Guess that's what I'm paying for! Motivation.


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2009-03-27(9:55 AM) - #111


"Nicole"

as many rounds as possible in 20 min of:

Run 400m
Max rep Pull-ups

Post number of completed rounds and
total number of PLU's

My totals: 5 rounds, 46 pull ups
An easy Friday. Yay!

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2009-03-26(9:02 AM) - #112

"Phelps"
8 rounds
Swim 100 yards
7 push-up's
14 sit-up's
16 squat's
My time: 41.36
*
We did this workout on 8/20/08 and it was only 7 rounds. My time that day was 41:02 so I made a big improvement...we added one extra round and I only added 34 seconds!


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2009-03-25(10:25 AM) - #113

strength day
shoulder press 1-1-1-1-1
push press 3-3-3-3-3
push jerk 5-5-5-5-5
post your loads:

SP: 50-55-60-65-70
PP: 65-70-75-80-85
PJ: 60-70-75-85-95
In hindsight, I could have done a LOT more on the push jerk. 95 lbs felt pretty easy. Next time.
*
Now that Jimmy is posting our workouts the night before ( http://mpcrossfit.blogspot.com/) the majority of the girls aren't showing up for strength days. My theory is they are missing the boat here. Next time we have a workout with multiple reps of push jerk, they won't know what to do, and won't understand why they can't do the prescribed weight.


_______________________________________________________________________
2009-03-24(10:51 AM) - #114

"Griff"
2 rounds for time

Run 800m forward
Run 400m backward

My time: 19:34

_______________________________________________________________________

2009-03-23(8:56 AM) - #115

3 rounds for time

50 box jumps - 24"
30 pull ups
20 deadlifts - 125 lbs

My time: 37:09*
*Modified box jumps. I hate box jumps. I need to go back down to about an 18" box and start over, get over my irrational fear and dread, and then move back up in height. 24" is HUGE. I actually jumped the 22" box the first round (fell once!) and then stepped the 24" in the next round.
I did, however, concentrate on having the best form possible on my pull ups and deadlifts, as I wanted to feel good about my workout, and the box jumps just make me feel old and weak.

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2009-03-20(9:30 AM) - #116

I think this one has a name but I can't remember it:

Run 400m (or row 500m)
50 pull ups
50 push ups
Run 800m (or row 1000m)
50 sit ups
50 squats
Run 400m (or row 500m)

My time: 26:61 rx

_______________________________________________________________________

2009-03-19(9:35 AM) - #117

"Rooster"
10 rounds

10 Burpees
20 double unders (or 80 single jumps)

My time: 24:54 singles

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2009-03-18(9:37 AM) - #118

WOD:

3 rounds for time

21 deadlifts (135 lbs)
15 pull ups
9 hand stand push ups

My time: 17:32
*
I loves me some deadlifts.

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2009-03-17(9:13 AM) - #119

Hang Power Cleans
5-5-5-5-5
Post your loads
My loads: 65-70-75-80-90
*
I was glad this was the workout today. I didn't feel like running or squatting or doing pull ups or push ups or any of that crap...I really just wanted to sleep some more.

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2009-03-16(9:20 AM) - #120

CrossFit today:

4 rounds for time

15 pull ups
20 thrusters (45 lb bar)
25 kettle bell swings (35 lbs)

My time: 25.54 Rx
Pull ups felt good today! Still need to work on my swing.

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2009-03-14(10:18 AM) - #121

St. Patrick's Day 5K
My time: 30.50
This is my personal record for outdoors, actually. I was really hoping for under 30 minutes, but obviously not working hard enough to get it. My indoor record is 26.22 - a huge difference. I'll do better on the next outdoor one.

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2009-03-13(10:37 AM) - #122

"Brandie"
for time:
Farmers Walk (45 lbs each hand) 200m
30 pull ups
30 wall ball (12 lb)
Farmers Walk (45 lbs each hand) 200m
25 pull ups
25 wall ball
Farmers Walk (45 lbs each hand) 200m
20 pull ups
20 wall ball
My time: 32.30 rx
The farmers walk, you carry two heavy weights and walk for distance. Some affiliates use dumbbells. We have these cynder blocks with re-bar handles and they hurt like crazy on your grip. Then go do pull ups after that! Yeah. Ouch! I tore a callus today, and my form on pull ups went to hell in a handbasket somehow. But I finished. Woo!


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2009-03-12(8:41 AM) - #123

"Annie"
50-40-30-20-10
Double Under's (4:1 if you do single jumps)
Sit up's
My time: 12:04
(11 seconds faster than my previous time)

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2009-03-11(10:15 AM) - #124

"Sister"
5 rounds for time

30 Box jumps (20")
25 Knees to Elbows (or 75 sit ups)
20 Overhead Squats (45 lbs)
run 400m
My time: 46:54*
*Compare to my time of 47:36 on Dec 3, 2008

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2009-03-10(9:50 AM) - #125

"Diane"
21-15-9
Deadlifts (135 lbs)
hand stand push ups*

My time: 7:01
*Modified knees on 24” box

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2009-03-09(9:47 AM) - #126

"Biz"
25 pull ups
50 double unders (or 200 single jumps)
75 sit ups
100 walking lunges
75 sit ups
50 burpees
25 pull ups

My time: 28.25 singles
I did well on the pull ups, though my rhythm was a little off on the swing. Need to work on that. The burpees kill my time, and Jimmy pointed this out, as well. I need to push through the shoulder fatigue on these and get faster. Also, I need to learn double unders.

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2009-03-06(8:55 AM) - #127

Today I did my first workout with pull ups "as prescribed". I knew it would take me forever, I knew I would finish last, but I still felt pretty darn victorious at the end!!
WOD

Run 800 m
then 4 rounds of:
25 pull ups
25 squats
Run 800 m
then 4 rounds of:
25 push ups
25 sit ups

My time: 47.09 Rx
*
Started out doing sets of 5, and by the time I got to the 2nd round of pull ups, I was down to sets of 3. On the 4th round I was doing sets of 3 and then went to singles at some point. But I finished and that was my goal. Happy day!!

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2009-03-05(8:29 AM) - #128

I'm all about the pull-ups these days. It's my new inspiration. ha ha. Today during the warm-up I did several sets of 5. Then did the workout, rested and did some more sets of 5 and one set of 6. Feels so good to have a new skill, and I'll be able to write "rx" next to a whole bunch of workout scores from now on!
***************

Today's workout:

"Jeremy"

21-15-9

Overhead squats (65 lb)
Burpees

My time: 12:18
This was my first time doing 65 lb OHS. Wow. Heavy.

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2009-03-04(9:52 AM) - #129

This morning I was able to progress to sets of 4 pull-ups. I did several sets of 4 in the warm up. Jimmy asked me "why'd you stop at 4?" ha ha. Baby steps. Tomorrow I'll go for 5's.

WOD:

"Michael"
3 rounds for time
run 800m
50 back extensions
50 sit ups

My time: 26:17

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2009-03-03(9:03 AM) - #130


More pull ups!!!!
This morning during the warm up I did all my pull ups, without the band. It feels so GOOD to be able to do them. It's like I just learned how to walk or something. I can only do a few at a time, but I can DO them.

Anyway...I'll try contain my excitement and channel it into more energy for tomorrow so I can do MORE pull ups. ha ha ha
WOD:

300 double-unders or 1200 singles
for time

My time: 16.00
My next challenge will be double-unders. Maybe.
*
After the workout I went up to the track and ran a mile.

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2009-03-02(9:38 AM) - #131

A year ago today...
I started CrossFit. And I thought I'd die on the first workout. I couldn't do a push up. I couldn't do a pull up. I couldn't run (wouldn't run). I wondered what I'd gotten myself into. By Thursday of that week, I was so sore I had to use my hands to lift my legs getting in and out of my car.
CrossFit still kicks my butt on a regular basis, but I've made so much progress it's incredible to me.
And in keeping with that progress, today I made the jump from banded pull ups to full unassisted pull ups. I have done a few pull ups without the band, but have not felt sure enough of my ability to go all the way. I did today's workout with the 1/2" band and afterward worked on my form. I was able to do 3 sets of 3 unassisted kipping pull ups, so decided that I'm moving on to doing those from now on. No turning back!!
WOD:

"Unworthy"
Five rounds as follows:
squats | kettle bell swings (35 lb ) | pull ups
1. 80 | 40 | 20
2. 40 | 20 | 10
3. 20 | 10 | 5
4. 40 | 20 | 10
5. 80 | 40 | 20
My time: 29:58 ½” band

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2009-02-27(9:24 AM) - #132

"Fran"
21-15-9
Thrusters (65 lb)
Pull up's

My time: 8:41
(10 seconds faster than last time...)
*
This workout is such a mental game. You cannot focus on anything else, and unfortunately I started out this morning waking up from a bad dream about shit I shouldn't even be thinking about, but alas, my mind retains things it will never reconcile. *sigh*

So I tried to change my focus immediately when I got to the gym, mentally walking my way through the workout, focusing on each lift, breathing, etc. I did well, breaking up the sets as I thought I would, but I took too much time in between sets for recovery. I have to work on that.

Anyway...I felt good about finishing a little faster than last time, but I still want to get faster.
Little Sarah became the first female to do this workout as prescribed today. I filmed it for her. Her time was amazing!!

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2009-02-25(8:50 AM) - #133

"Jenni"
...I got your number...
3 rounds for time:

run 800m (or row 1000m)
25 sit ups
25 wall ball shots (20 lb)
25 burpees
25 pull ups

My time: 44.32

*
Jenni was back today. She said she was taking a month off...it's been 3 days. Ha ha ha. I love that girl!

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2009-02-24(9:14 AM) - #134

"JT"
This is one of the hero workouts, in honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005.
21-15-9
Handstand Push up's
Ring dips (or regular dips 3:1 ratio)
Push ups

My time: 18:19

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2009-02-23(9:52 AM) - #135

OMG I thought I was gonna die!!!
This workout kicked my ass!!!!!

3 rounds for time

30 squat cleans (65 lb bar)
30 pull ups
Run 800m (or row 1000m)

My time: 49.01
*
I'm feeling totally weak and sick this morning. I contemplated giving up half way through the first round. No, make that after the first 10 squat cleans. But I pushed on through and actually finished the workout. I chose rowing today because my shins have been killing me ever since Kelly last week (bitch). Second round I had to modify and drop to a 55lb bar. In reflection 10 lbs is only a mental thing and I should've stuck with the 65 lbs. But oh well. I made it through the workout, and much to my surprise, I was not the last to finish. I hope I don't feel this crappy tomorrow.

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2009-02-20(9:29 AM) - #136

Today was the last day of Bootcamp IV. This is the last bootcamp the advanced group has to participate in. Now we just go to a regular monthly format, with two fewer coaches. I really feel like I made some improvements in the last half of camp. This week we repeated all the workouts from the first week, and I improved my scores on all but one workout (Kelly...f*ing bitch...), so all in all I think Bootcamp was a big help in making me push myself and get "back" to where I was last fall. I had gotten sluggish and lazy and a bit chubby (at least in my own mind).

SO..today's workout -
Baseline:

For time:
row 500m
40 squats
30 sit ups
20 push ups
10 pull ups

My time: 5:24
(Previous time was 6:12)

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2009-02-19(2:41 PM) - #137

WOD
3 rounds for time:

25 knees to elbows (or sub 3:1 sit ups)
25 hang power clean (65 lb bar)
run 1/4 mile

My time: 22.56 Rx
(my previous time on this workout was 24.40 )

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2009-02-18(9:41 AM) - #138


Filthy Fifty
50 Box jump, 20 inch box
50 Jumping pull-ups
50 Kettlebell swings, 35lbs
50 Walking Lunges
50 Knees to elbows
50 Push press, 45 lbs
50 Back extensions
50 Wall ball shots, 16 pound ball
50 Burpees
50 Double unders (200 regular jumps)
My time: 36.32 (single jumps)

(Looking back, I believe this is a PR for me on this workout. I beat my previous time by 4 min 4 seconds. Yay!!!!)

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2009-02-17(8:17 AM) - #139

Pull-up Progress
100 pull-ups for time
My time: 9:38 1/2” band

*****

I was aiming for anything under 10 minutes. My last time on this workout was 10:21, so I took almost a minute off my time! yay! Today I used a 1" band. When I get under 9 minutes, I will move to the 1/2" band.

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2009-02-16(10:22 AM) - #140

Dear Kelly,
How do I hate thee? Let me count the ways.
I hate thee to the depth and breadth and height
My soul can reach, when feeling out of sight.

Sincerely,
Angie
***********

Kelly

5 rounds for time:

30 box jumps
30 wall ball shots
run 400m

My time: 39.01

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2009-02-13(11:24 AM) - #141

Trevor
Trevor is a "team" workout.

300 Pull up's
400 Push up's
500 Sit up's
600 Squats
Team members exercise one at a time until fatigued, then the next team member goes as many reps as they can, and so on until all reps of the exercise are done, i.e, I do 25 pull ups, then Sara does 25, then Joey does 25 and so on until we get to 300. Teams must complete all reps of each exercise before progressing to the next exercise (Teams were made up of 4 people; my team today was Jenni, Little Sara, B and Me.) Fun workout. 

Team time: 47.50 (2nd place)

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2009-02-12(10:16 AM) - #142

Skills day - day 2
I felt really rough this morning with the usual nausea being overwhelming. I almost skipped out. So, my ambitious list of items I wanted to try from Level II today got put off for later.
I did the warmup, and then did several sets of lighter deadlifts getting ready for this benchmark workout that was listed on the Skills sheet I believe on Level II...I'll have to go back and look at it.

3 rounds for time (should be under 15 minutes)

Row 500 m
12 deadlifts (135 lbs)

My time: 11:15
***
Tomorrow should be a long hard workout, since it's Friday. Someone mentioned one called "Unworthy" that sounds hard as hell...who knows?

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2009-02-11(10:05 AM) - #143

Today was kind of fun/different. We were given the "Athletic Skill Levels I-IV" spreadsheet created by CrossFit Seattle, and told to start going through the list. If we knew we had accomplished a certain skill, we could check it off. If we were unsure, try the skill and check it off.
I checked off most of Level I, but had not accomplished the following skills so I did them:

3 unassisted pull ups (yay - first time ever!!!)
10" vertical jump (land with legs straight)
2000m row under 9:50 (my time: 9:34)

Things I couldn't do on level I:
L-sit 10 seconds. l-sits are just not in my future...too hilarious
3 dips (I got 2 and failed on the third)...I'll try again tomorrow
Then I moved on to Level II

These are the things I was able to accomplish today:
400 meter run in 1:34 - I actually did it in 1:32
Military press 1/2 body weight (72.5 but I rounded up to 75) and then
handstand hold for 1 minute

*************************

Tomorrow I'm going for

100 free squats and then 1x body weight squat
deadlift 1 1/2 x body weight: 217.5 (my "record" to date is 215 I think)
500 meter row in 2 minutes
Everything else on this sheet looks incredibly difficult. http://www.crossfitseattle.com/Skill%20Levels%201-IV%20spreadsheet.pdf

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2009-02-10(9:42 AM) - #144

Snatch
5-5-5-5-5 Post your loads
45-50-55-60-65(f)

After our fits of laughter and millions of snatch jokes, I actually did the workout. Jenni is so much fun to be around – she thinks just like I do and we get the giggles together pretty easily. I failed on the 3rd lift of round 5. Bummer. But it was a fun morning.

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2009-02-09(9:16 AM) - #145

Team workout...
"Deck of Cards"

Starting with a full deck of cards, coach pulls a card and we do the represented exercise, as fast as possible.

♦diamonds = sit ups - double face value of card
♥hearts = squats - double face value of card
♠spades = pull- ups
♣clubs = burpees
Jokers = run 800 m
(example, an 8 of hearts would be 16 squats. Face cards are worth 10 and Aces worth 11.
We had 4 teams of 3 today. I was on a team with B and Jenni. They are so fast, they ended up waiting on me at the end of the running portion every time...BUT our team finished first!! (Oh, and since when are there three jokers in a deck of cards?? geez!)

Our group time was 47:46
*****
Ok...I don't really know what's going on with me, but I feel so weak lately; slow, weak, sluggish. (Old?) B is 25 and Jenni is 35 and trying to keep up with them today was humbling. *sigh*

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2009-02-06(10:09 AM) - #146

CrossFit WOD:

Run a 5K, post your time
My time: 34.28

This puts me just right at an 11 minute mile. *sigh* I will run another 5k next week after one of our light workouts. I have got to get faster. Last time I did a 5k my time was around 27 minutes which put me under a 9 minute mile. I want to get back to that!

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2009-02-05(10:53 AM) - #147

"The Crippler"
For time:
1/4 mile of walking lunges
My time: 18:02
slow slow slow....i gotta speed up!
Tomorrow we will run a 5K.

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2009-02-04(8:25 AM) - #148

Nancy
5 rounds for time

run 400m
15 overhead squats (45 lb)

My time: 18:47

****
First time doing Nancy. It's a benchmark workout and the prescribed weight is 95 for men and 65 for women. Most of the men did 65 today, and the women all did 45 or less. Running felt a little better this morning, but I'm still slow. Fortunately the overhead squats are one of my strengths, so I got through those quickly.

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2009-02-03(10:09 AM) - #149


Push Jerks
5-5-5-5-5
Post your loads

My loads: 60-65-70-75-85
*
After CrossFit, I went to the main gym and ran some 400m sprints on the track. I didn't have my watch on so I didn't time them, but I pushed myself. I plan on doing this a few times a week, to get my running back up to par.

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2009-02-02(9:21 AM) - #150

"300"
25 pull ups
50 deadlifts - 135 lbs
50 push ups
50 box jumps - 20"
50 kettle bell swings - 35 lbs
50 thrusters - 45 lbs
25 pull ups

My time: 34:37 1/2” band on pull ups

I guess vacation and part of a week iced in at home really did me a lot of damage. I felt slow, weak and out of breath today. My time for this workout should be 25 to 28 minutes. I just didn't have it today. I'm starting to eat healthier today; good healthy menu all week. I'm going to start working on my running tomorrow after CrossFit. It seems like I've lost a lot of the progress I had made. Shouldn't take long to get back on track though.


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2009-01-30(10:56 AM) - #151

MURPH!
Today Jimmy posted my "favorite" workout -MURPH.
I'm trying hard to remember why it's my favorite. Oh yeah...because it's such a challenge. What was I thinking? ha ha
For time.
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
My time: 61:57 (1/2” band on pull ups)
I know I've done way better on this workout in the past. My legs felt like lead today. I need to work on my running so badly.

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2009-01-29(10:46 AM) - #152


WOD (at home)

100 burpees
100 sit ups

My time: 19:55
Let it hereby be known that I voluntarily did burpees. I must be losing my mind.

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2009-01-28(10:45 AM) - #153

WOD (at home)

100 push ups
100 sit ups
100 squats

My time: 14:44

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2009-01-27(10:44 AM) - #154


No CrossFit today because of ice on the roads. I layed in bed with Allan and stayed warm and didn't exercise AT ALL!

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2009-01-26(12:22 PM) - #155

What a brutal return from vacation....whew.
WOD:
50 squat cleans - 45 lb bar
150 tricep dips (rx 50 ring dips)
200 jump ropes (rx 50 double unders)

My time: 21:01

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2009-01-16(10:25 AM) - #156


Dear Kelly,
Really, we've got to stop meeting like this.
I truly hate you. You're such a bitch.

Sincerely,
Angie
********

Kelly

5 rounds for time

30 wall-ball shots (16 lb)
30 box jumps
run 400 m

My time: 38:00
Not my best time ever, but not my worst time ever. I hate this workout. It's just brutal, that's about all one can say about it.
I'm going on vacation now.

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2009-01-15(1:18 PM) - #157

WOD:

100 Pull ups for time
My time: 10:21
*******
Progress: Last time I did this with a 3" band and took 18:10 to do it. This time I used the 1" band.
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2009-01-14(10:58 AM) - #158

Filthy Fifty
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 35lbs
50 Walking Lunges
50 Knees to elbows
50 Push press, 45 lbs
50 Back extensions
50 Wall ball shots, 16 pound ball
50 Burpees
50 Double unders (200 regular jumps)
My time: 40:36 (singles)
I was two minutes slower this time than last time. No excuse. Just slower.


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2009-01-13(9:31 AM) - #159

What? No Fran??
We all arrived at CrossFit this morning expecting Fran. Usually it's the second day of a bootcamp. But no...
This was the WOD:

3 rounds for time

25 knees to elbows
25 hang power cleans (65 lb bar)
run 400m
My time: 24:40
I actually liked this workout!!

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2009-01-12(10:17 AM) - #160

Baseline
We always start bootcamp with Baseline. Well, the last two we have anyway. So, my time went down BUT, I am doing full range of motion push ups and I'm on the teeny-tiny band on pull ups...so I'm doing more work. By the end of six weeks I am expected to (along with everyone else "advanced") be doing full dead hang or kipping pull ups - no more bands. Yikes.
Baseline:

Row 500m
40 squats
30 sit ups
20 push ups
10 pull ups

My time: 6:12 (1/2” band)
This classifies me as "intermediate", whereas my previous score of 4:36 qualified me as advance. It really wasn't a true measure of ranking, because I was doing girl push ups (knees) and jumping pull ups, which seem really absurd now. I'm calling it progress.

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2009-01-08(1:06 PM) - #161

WOD:
50 reps

Forward roll to a
Handstand
Hold 5 seconds
Fun!!!!! Although I wouldn’t call this a workout, necessarily, I had a blast today. Once I got over giggling about doing a forward roll. It’s been like forever since I’ve done one. Like since grade school…which would be like um…35 years ago. Ha ha . Good times!

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2009-01-07(11:49 AM) - #162

4 rounds for time:

30 wall ball shots (16 lbs)
25 unanchored sit ups
20 pull ups
Run 400m
My sucky sucky time: 33:58, 1/2” band
Not sure what my problem was today, but geez I sucked! Oh well. Tomorrow is another day, eh!?


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2009-01-06(11:30 AM) - #163

Nobody admitted to this being their favorite. Jimmy just said he thought it would be "fun".
150 burpees for time
My time: 20:23

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2009-01-05(9:52 AM) - #164

Favorites?
Jimmy has asked us to tell him our favorite workouts and he'll post them this week. Today he chose Sister Sarah's favorite. Um...not my favorite at all.

5 rounds for time (65 lb bar)

15 deadlifts
12 hang power cleans
9 front squats
6 push jerk

My time: 18:51
(my previous time on this WOD was 22:00)

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2009-01-02(9:43 AM) - #165

Back at it!!!
WOD:
3 rounds for time
run 400m
21 deadlifts (125 lbs)
15 Pull ups
9 handstand push ups
My time: 19:46 (modified HSPU, of course & ½” band on plu)

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2008-12-31(10:24 AM) - #166

Last workout of 2008!!!
HELEN

3 rounds for time

Run 400m
21 Kettle Bell Swings (44lbs)
12 Pull ups

My time: 14:10
*
A good note to end the year. After the warm-up I worked on my pull ups some more. I'm very sore from the few kipping pull ups I managed yesterday. What a difference in the amount of muscle you use when doing them unassisted! Wow. I did a few more unassisted this morning, after doing them with the band.
CROSSFIT ROCKS!! I'M READY FOR 2009!

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2008-12-30(9:28 AM) - #167

focus day
Today we had a choice between:

8 rounds - run 400m, rest 2 min btwn rounds.
OR
5 rounds of 5 back squats, post your loads
So I chose Back Squats 5-5-5-5-5
my loads: 90-105-115-125-130
(Afterward I did one round of running, thinking I would do four, but quickly decided I didn't want to run any more than I did when I decided not to run in the first place. )

********
Progress on pull-ups:
During the warm up this morning, I did my pull ups with the small band. Then I tried a few pull ups without. I managed four kipping pull ups without the band!! I need to work on the swing, because I'm going too far out in front, but wow...I didn't think I'd ever get one kipping pull up, let alone four in a row!!!


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2008-12-29(2:50 PM) - #168

For time:
run 800m
Then four rounds of:
25 push ups
25 situps

run 800m
Then four rounds of:
25 pull ups
25 squats

My time: 34:57(1/2” band pull ups)

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2008-12-26(8:00 AM) - #169

Day after Christmas.
3 rounds for time

30 Knees to Elbows
25 push ups
20 pull ups
15 overhead squats (45 lb)
run 400m
My time: 33:02

********************
One day later, I am SO sore!!! I am on the smaller band on pull ups and can now do two kipping pull ups without the band. I'm finally over the respiratory illness and feeling 100% again.

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2008-12-24(9:11 AM) - #170


Merry Christmas
20 knees to elbows
20 double unders (80 singles)
25 Wall ball shots
25 ring dips (75 tricep dips)
30 Kettle Bell swings (1pood=44lbs)
50 box jumps
30 sit ups
25 back extensions
25 ball cleans (20 lb)
40 walking lunges
20 pull ups

my time: 25.24 (1/2” band on pull ups)

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2008-12-23(10:36 AM) - #171


"Rooster"
10 rounds for time

10 burpees
20 double unders (80 singles)

My time: 23:55 (singles)
Slower than my most recent time on Rooster, but I felt really good after being sick for a week. Will I ever get double unders? Probably not….since I’m not even trying. *snicker*

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2008-12-22(10:55 AM) - #172

Daniel
50 Pull ups
run 400m
21 Thrusters (65 lbs)
run 800 m
21 Thrusters (65 lbs)
run 400m
50 Pull ups

My time: 29:47 (1/2” band)
*****
I was last today, but felt good to finish under 30 minutes considering my lungs are still a mess from being sick. I feel SO much better today and I'm looking forward to tomorrow.
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2008-12-18(11:11 AM) - #173


WOD
3 rounds max handstand push ups
3 rounds handstand holds

My numbers:

hspu: 15-11-16
hsh: 41-25-46
easy cheesy...but i'm glad, because i'm still sick. might skip tomorrow entirely.


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2008-12-17(10:08 AM) - #174


WOD
3 rounds for time

50 box jumps (20")
21 deadlifts (125 lbs)
30 Pull ups
My time: DNF (did not finish)

Upper respiratory infection going on. Couldn't get enough oxygen during the box jumps, and almost passed out. So...I did two rounds and shorted myself by 20 box jumps on the second round. This is the first time ever I didn't finish a workout, and really, I'm not disappointed in myself at all. Heck, I'm sick and probably shouldn't have been there in the first place.

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2008-12-16(10:46 AM) - #175

I didn't do shit today. Slept in, no exercise. I feel like a Slug. I miss CrossFit.

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2008-12-15(11:14 AM) - #176

Home today because of sleet. So, I did the following workout:

5 rounds
20 walking lunges
20 sit ups
20 push ups

my time: 13:16

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2008-12-12(10:25 AM) - #177

Fight Gone Bad...gone bad.
I love/hate this workout.

3 rounds, 5 stations, 1 minute each station, no rest btwn stations. 1 minute rest between rounds.
Add total reps and calories burned for your score.

rowing (#calories burned)
wall ball shots - 12 lb
sumo deadlift high pull - 45 lbs
box jumps - 20"
push press - 45 lbs
My score: 238
This is down from last time we did FGB. I sandbagged on the box jumps and it ruined my score. I know better.

TGIF!!
**********
OH! OH!! Yeah!! Almost forgot. I have progressed to the teeny tiny smallest (1/2”) band on the pullups!! I did several using the band and then...and then....and THEN...I DID ONE WHOLE KIPPING PULL UP BY MYSELF!!!!!!!!!!!!!!

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2008-12-11(10:57 AM) - #178

Four pounds of flesh.

Somewhere along the line of staying off work, living in the kitchen, cooking whatever I want, eating whatever I want, drinking beer like it's water, I picked up four pounds. Four pounds!!
I know. I know. Four pounds is nothing.

Which is exactly why I'm going to take it off NOW rather than let it turn into, say, eight pounds. (And I do realize a little bit of this could be muscle, because my quads are hard as a rock.) So...I'm tracking my food intake for a couple weeks to keep it under control. No biggie. CrossFit does the rest.
And now...for the WOD
Today was skills day. You could pick from a whole list of things, or make up your own workout. B and I did the following, for time:

5 rounds
20 pull ups
run 400m

My time: 23:13
Afterward I did some incline sit ups and learned to do snatches.

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2008-12-10(11:48 AM) - #179

Running "300"
For time
run 400m
25 pull ups
50 deadlifts - 135 lbs
50 push ups
50 box jumps - 20"
50 kettle bell swings (30 lbs)
25 pull ups
50 thrusters - 45 lbs

run 400m
My time: 38:45*
*I modified the workout as follows because of wrist issues:

Wall-ball shots instead of thrusters. (Acutally did 10 thrusters and it hurt too bad.)
Push ups on my knuckles instead of regular push ups (OMG...this is just like doing tricep dips!!!).
& of course banded pull ups.

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2008-12-09(8:41 AM) - #180

Push Press & Shoulder Press were posted today, but I am having some wrist issues. Jimmy had me do back squats - 3-3-3
My weights: 135, 145, 155
Afterward I did 100 incline sit ups. I hope my wrist is better tomorrow!!

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2008-12-08(10:35 AM) - #181

Running Burpees
Sounds like something you might get with a stomach virus...and is just about as bad!

For time:

run 1 lap
40 burpees
run 2 laps
30 burpees
run 3 laps (3 laps = 400m)
20 burpees
run 4 laps
10 burpees
My time: 19:52

2008-12-05(10:12 AM) - #182

"Angie"
for time:
100 Pull up's
100 Push up's
100 Sit up's
100 Squats

My time: 27:37
(Last time I did this workout, I was just under 20 minutes. However, I was not doing full push-ups. This time I did all of them, full range of motion, no "girl" push ups. Also, last time I did this workout I was doing jumping pull ups, not banded pull ups - which are a lot more work. This time I did all 100 banded kipping pull ups which was a full 10 minutes of my time. Progress, baby! Progress!!)

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2008-12-04(10:03 AM) - #183

Jump Rope
300 Double Unders or 1200 singles
Still unable (and unwilling to try) double unders, I opted for the singles.

My time: 16:11
Afterward we had extra time so worked on kipping pull ups for a while.

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2008-12-03(9:51 AM) - #184

OMG - I think Jimmy is trying to kill us!!
Jimmy was feelin’ mean today, I think.

WOD:

5 rounds for time

30 Box jumps (20")
25 Knees to Elbows
20 Overhead Squats (45 lbs)
run 400m
My time: 47:36
Box jumps are the devil!! I seriously feel like I’m going to have a panic attack with these things. I’m so afraid of falling and hurting myself. I know…wuss!

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2008-12-02(9:45 AM) - #185

My fave!
Deadlifts

3-3-3-3-3
Post your loads

My loads:
157
167
177
192
207

Bershunda lifted 217 for her max (last round) and then I picked it up. Wish I had done more because 217 was not that hard. Next time!

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2008-12-01(10:26 AM) - #186

Feeling sick this morning. My usual every day nausea seemed ten times worse than "usual" and I was just just feeling "sick". So the workout kicked my butt!! But I finished!
WOD
5 rounds for time
15 Thrusters (65 lbs)
15 Kettle bell swings (44 lbs)
30 sit ups
run 400m
My time: 40:51 (which is pathetic, by the way)


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2008-11-26(10:23 AM) - #187

WOD:
3 rounds for time

21 knees-to-elbows
21 kettle bell swings (44 lbs)
21 push ups
21 box jumps (20")
21 sit ups
21 back extensions
200 feet of walking lunges

My time: 33:43
Gym is closed tomorrow, but open on Friday. We're going out of town, so I'm giving myself the entire 4 days off. I need it, honestly. I love CrossFit and I don't want to burn out on it!!!!
HAPPY THANKSGIVING!!!!!!!!!!!!!!!!!!!


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2008-11-25(9:36 AM) - #188

"Nicole"

Max rounds in 20 minutes. Note number of pull ups in each round.

Run 400 m
Max #pull ups

My totals: 5 rounds
Pull ups with 1 ½” band:
1. 10
2. 12
3. 11
4. 12
5. 15

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2008-11-24(10:53 AM) - #189

WOD:

6 rounds for time

30 squats
run 200m
15 box jumps (20")
run 200m

My time: 29.27
****
Afterward a bunch of us went to the main gym and did an ab work. OUCH!

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2008-11-21(2:48 PM) - #190

CrossFit today:

50 sit ups
200 jump ropes
50 sit ups
100 walking lunges
50 sit ups
50 burpees
50 sit ups

My time: 19.50
A good workout for a Friday. Jenni and I decided we need some longer workouts next week.

2008-11-20(11:29 AM) - #191

_______________________________________________________________________

8 rounds
run 400m
rest 2 minutes

My times:
1. 2.17
2. 2.08
3. 2.11
4. 2.12
5. 2.10
6. 2.11
7. 2.12
8. 1.56

My total time: 17.08

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2008-11-19(9:14 AM) - #192

5 rounds for time
15 Deadlifts
12 Hang power cleans
9 Front Squats
6 Push Jerks

My time: 22:00

Prescribed weight was 135 (this is for men), so I scaled to 80. After the first round I dropped to 70. After the second round I dropped to 65 and completed the workout with 65. Concentrated on form a lot and it sure helps.

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2008-11-18(10:19 AM) - #193

Rooster
10 rounds for time
10 burpees
20 double unders (or 80 regular jump ropes)

My time: 20:08 singles
(this beats my previous time of 21:31 - woo!!)

***************
We are finally becoming an official CrossFit affiliate!

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2008-11-17(10:41 AM) - #194

The fun just never ends!
This morning the workout was a new one. If it had a name, I didn't get it, but it was a doozie!!
Three rounds, 30-25-20 reps of:

Wall-ball-shots
Pull up's

Farmer's Walk before or after each round (45 lbs each hand)
My time: 17:26

Okay.. "what is a Farmer's walk?", you might be asking. Well, you can use bar bells, dumb bells or any grippable weight, one in each hand, and walk for a measured distance. We used cement "stones" with a re-bar handle in them. It is an exercise designed to simulate a farmer carrying pails of grain or whatever. Ouch!

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2008-11-14(8:56 AM) - #195

You're so predictable...
Yep, Jimmy posted Murph today.
Murph: In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike's favorites and he'd named it 'Body Armor.' From here on it will be referred to as 'Murph' in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
For time.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
My time: 54:32 (1 ½” band on pull-ups)


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2008-11-13(9:19 AM) - #196

"Griff"
In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.
for time:
• Run 800 meters
• Run 400 meters backwards
• Run 800 meters
• Run 400 meters backwards
My time: 19.36
Afterward we also had to do 8 tire flips, which were really fun.
****
All week long Coach Jimmy has prescribed Hero workouts for Veteran's day. We're thinking Murph might be tomorrow. Yikes!

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2008-11-12(11:49 AM) - #197

Michael
3 rounds for time

run 800m
50 back extensions
50 sit ups

My time: 27:08
We just did this one last week, and it was not the posted workout for today, however, I'm still babying my arms so I knew this one would be fine. Tomorrow, back to usual. Gotta work the arms!
***
The posted workout today was Josh in honor of SSG Joshua Hager, United States Army, was killed Thursday February 22 2007 in Ar Ramadi, Iraq.
• 95 pound Overhead squat, 21 reps
• 42 Pull-ups
• 95 pound Overhead squat, 15 reps
• 30 Pull-ups
• 95 pound Overhead squat, 9 reps
• 18 Pull-ups


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2008-11-11(9:32 AM) - #198

Michelin Man
My arms are STILL puffy and swollen from (apparently) overdoing it on the pull ups last week. I'm sure the squat cleans from yesterday were a foolish idea too. Duh. Icing and elevating my arms today. I don't want to fall behind!!!
Anyway the posted workout was JT, which is ALL arms. So, Jimmy assigned me the following:

8 rounds
run 400m
rest 2 min

Record your times:

1. 2:01
2. 1:59
3. 1:59
4. 2:08
5. 2:09
6. 2:10
7. 2:07
8. 2:04

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2008-11-10(9:24 AM) - #199


Today's posted WOD was "Badger" honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.


3 rounds for time
30 squat cleans (65 lb bar)
30 pull ups
run 800m

My time: 40.26*
I subbed sit ups for the pull-ups, because my arms are so swollen from all the banded kipping pull ups I did on Thur & Fri last week. Very painful all weekend and I thought they could use some more rest. The squat cleans put a little pressure on them, but not too bad. I'm icing them today. I should be good as new tomorrow.


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2008-11-07(10:03 AM) - #200

The 300
25 pull ups
50 deadlifts - 135 lbs
50 push ups
50 box jumps - 20"
50 kettle bell swings (44 lbs)
25 pull ups
50 thrusters - 65 lbs

My time: 37:48
I have done this once before with 400m runs added to the beginning and the end, and my time was faster. Today, however, I did prescribed weights, with the only modification being band assisted pull up's and it killed my time, but I feel like I got a whole lot more out of the workout than if I had scaled the weight. And I'm on my way to doing kipping pull ups! Yeah baby!!

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2008-11-06(10:28 AM) - #201

Focus Day
your choice of the following:

300 double unders (or 1200 single jumps)
10 rounds, hand stand hold
Overhead squats 5-5-5-5-5 for your max
100 pull ups for time
pistols (1 legged squats)
I chose pull ups and worked with a band (overhand, no thumb). My time was 18:10. Normally I am doing a jumping pull up, and need to progress to full kipping, so the band will help me along that line. The band LOOKS easy, until you get up there...wow!
I also did Overhead squats while waiting for the band. I did only 3 rounds of 5. 45, 50 & 55.

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2008-11-05(9:20 AM) - #202

"Annie are you okay?"
21-18-15-12-9 reps of the following:

25 lb dumb-bell thrusters
25 lb dumb-bell sumo deadlift high pull
burpees
squat cleans (using a 12 wall ball)
12 lb wall ball shots
run 400m after each round

My time: 56:57 as prescribed
*
The first time I did this workout I cried when I finished. Today I didn't have the energy to cry...but wow, what a workout!!! It is so hard, but so gratifying to finish. One of those “I love CrossFit” moments.

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2008-11-04(8:56 AM) - #203

"Michael"
CrossFit today was a Hero's workout, "Michael", in honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.

3 rounds for time
run 800m (outside...hills...ugh)
50 back extensions
50 sit ups

My time: 29:46

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2008-11-03(10:55 AM) - #204

"Tabata This"
Pull ups
Sit ups
Push ups
Squats
Sprint
Tabata protocol is 8 intervals of 20 seconds of work followed by 10 seconds of rest. For scoring, count the # of reps in your lowest scoring interval in a given exercise.

My scores:
Pull ups 11
Sit ups 12
Push ups 5
Squats 12

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2008-10-31(11:21 AM) - #205

CrossFit today:
For time:
run 3/4 mile
25 pull ups
25 box jumps (24")
25 push ups
25 deadlifts (95 lb)
run 1/2 mile
25 pull ups
25 box jumps (24")
25 push ups
25 deadlifts (95 lb)
run 1/4 mile
My time: 34:17 – jumping pullups

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2008-10-30(10:25 AM) - #206

WOD:

Back Squats
5-5-5-5-5
Post your loads
My loads: 82-92-102-122-132
I went pretty light today since I slept in and didn't have a spotter or any peer pressure to do more.
Yesterday they had posted squat cleans for us to do today, but they had changed it by the time I got there today. I'm hoping for something big tomorrow like Murph or Annie or Riddick maybe.

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2008-10-29(12:26 PM) - #207


WOD:
10 rounds for time of

12 Burpees
12 Pull up's
My time: 30:38 – jumping plu
Paula got there after me so I hung around and cheered her on as she finished. While I was waiting I did 50 incline sit ups, just for grins.

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2008-10-28(9:47 AM) - #208

WOD:
100 Overhead Squats (45 lb) for time

My time: 12:14
*I used 50 lbs.


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2008-10-27(8:45 AM) - #209

Max rounds you can complete in 30 minutes:
Run 400 m
10 pull ups
10 push ups
20 sit ups
My total: 5 rounds – jumping plu

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2008-10-24(9:48 AM) - #210

Filthy Fifty
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 35lbs
50 Walking Lunges
50 Knees to elbows
50 Push press, 45 lbs
50 Back extensions
50 Wall ball shots, 16 pound ball
50 Burpees
50 Double unders (200 regular jumps)
My time: 38:14
*My time today was 2 minutes and 12 seconds FASTER than the last time I did this workout. I increased the weight of wall-ball to 16, up from my usual 12. I'll try and go to the 20 (as prescribed) next time.
A great workout to end Bootcamp! Next week, we'll be in the regular gym for a while. After that, we'll be doing "small group training" with Coach Jimmy. It will be in CrossFit room with Jimmy as a personal trainer essentially, since his is not an HZ employee anymore. He will be keeping our times, setting up our equipment, organizing the WOD. It's an extra charge, but I'm going to try it for at least the first month, because I enjoy the group environment. I think it makes me work harder and keeps me more competitive.

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2008-10-23(10:22 AM) - #211

CrossFit WOD:

As many rounds as you can complete in 20 minutes:

Run 400m
10 Pull up's
15 Push up's
20 Knees to Elbows (hanging)
25 Squats

My total # rounds: 3 (jumping plu)

*
Before the workout, I set a goal of three rounds and the coaches were all like "oh, you can get at least four". Turns out I was being pretty realistic. Everyone got a full 3 rounds.

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2008-10-22(9:09 AM) - #212

The Bear

5 rounds of

7 sets of these in series, without resting between sets
Power Clean
Front Squat
Push Press
Back Squat
Push Press

Increase the weight with each round.
Barbell cannot rest on the ground, it is "touch and go", in other words a fluid series of movements.
You can rest between rounds.

My rounds:
1. 45 lbs
2. 65 lbs
3. 70 lbs
4. 75 lbs* failed on 3rd rep, had to start this set over. Completed it on second attempt.
5. 80 lbs* failed on 4th rep, set bar down. Started again on 4, had to set bar down on 5th rep. Did not re-start completely, but did a full 7 reps. This is considered a failure so my max weight today was 75 lbs.


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2008-10-21(9:39 AM) - #213

CrossFit today:

5 rounds for time
5 deadlifts (155lbs)
10 burpees

My time: 8:47
(This is 9 seconds longer than last time I did this workout, but I added 10 lbs to the deadlifts, so I'm a little stronger, I'd say.)

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2008-10-20(10:32 AM) - #214

"Heavy Fran"
No, she's not a fat girl. The workout was posted as follows:

Heavy Fran
21-15-9
95 lb thrusters
30 lb weighted pull ups
1. I don't do 95 lb thrusters yet.
2. Weighted pull ups? Seriously? Ha ha ha. Not happening.

I did 75 lb thrusters (my heaviest to date), and jumping pull ups.
My time: 11:20

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2008-10-17(10:29 AM) - #215


"Deck of Cards".

Starting with a full deck of cards, coach pulls a card and we do the represented exercise, as fast as possible.

Jokers = run 400 m
♦diamonds = sit ups - double face value of card
♥hearts = squats - double face value of card
♠spades = pull- ups
♣clubs = burpees

example, an 8 of hearts would be 16 squats. Face cards are worth 10 and Aces worth 11.
Normally this is done with teams, but we are down to 6 people today because of fall break, so we did it as one group.
Our group time was 46:46

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2008-10-16(9:27 AM) - #216

Today we did CrossFit Total.
Total is a measure of strength based on your body weight and your ability to perform in three key lifts. My numbers today were all Personal Records as follows:

Deadlift - 215
Shoulder Press - 75
Squat - 165
My CF Total: 455

My previous numbers were: 200, 70, and 155. So today's total is an overall increase of 25 lbs. I am 18 lbs away from lifting within the advanced ranking.

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2008-10-15(9:40 AM) - #217

8 rounds, for time:

400m Sprint
rest 2 min

Subtract rest time for total time:

My time: 16.30
(I hated this workout...I hate sprinting...I am not a sprinter!!)

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2008-10-14(10:18 AM) - #218

Trevor
Trevor is a "team" workout.

300 Pull up's
400 Push up's
500 Sit up's
600 Squats
Team members go one at a time until fatigued, then the next team member goes as many reps as they can, and so on until all reps of the exercise are done, i.e, I do 25 pull ups, then Sara does 25, then Joey does 25 and so on until we get to 300. Teams must complete all reps of each exercise before progressing to the next exercise (Teams were made up of 3 people today, in the past it has been 4.)
My team time: 51:31
Afterward I ran hills with Jenni.

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2008-10-13(10:07 AM) - #219

"Rooster"
10 rounds for time:

10 burpees
20 double unders (4x if regular jumps)
My time: 21:31 (singles)

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2008-10-10(9:46 AM) - #220

My First 10K
Today was a first for me, and therefore a personal record, according to the coaches. I am proud of just finishing the run. Not so proud of my time, but that makes room for improvement, just in case I ever decide to do another 10K. Which would be the next time they decide to post it as the workout of the day.

My time: 68.53
I ache. Everywhere. TGIF!!

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2008-10-09(9:18 AM) - #221

The Crippler
1/4 mile of walking lunges for time

My time: 15.22
previous times:
7/2/08 16.40
3/20/08 19.07
***********
TOMORROW WE'RE RUNNING A 10K. Crap!! _______________________________________________________________________

2008-10-08(5:21 PM) - #222


"Angie"

For time:
100 Pull up's
100 Push up's
100 Sit up's
100 Squat's
My time: 20.51 (jumping plu)

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2008-10-07(10:40 AM) - #223


WOD
Squat Cleans

5-5-3-3-3-1-1
Post loads

My loads:
70-70-80-85-90-95-100
(On the last lift I attempted & failed at 105, so I tried again and got 100. )


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2008-10-06(9:25 AM) - #224


"Quarter Gone Bad"
I guess this is a take-off on Fight Gone Bad.? Or the "quarter" refers to the 15 seconds?? Duh. Okay...here is the workout:

75 lb Thrusters - max reps you can do in 15 seconds
rest 45 seconds
Pull up's - max reps you can do in 15 seconds
rest 45 seconds
Burpees - max reps you can do in 15 seconds
rest 45 seconds
Five rounds, for total reps

My total: 111 (jumping plu)
Afterward, I went with B and Virginia to run the hills at Laureate.

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2008-10-03(9:49 AM) - #225

"JT"
This is one of the hero workouts, in honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005.
21-15-9
Handstand Push up's
Ring dips (or regular dips 2:1 ratio)
Push ups

My time: 13:56

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2008-10-02(10:18 AM) - #226

WOD

Five rounds for time:

30 squats
run 400m
30 box jumps (20")
run 400m

My time: 48:18
(Modification: I stepped the box instead of jumping...sinus headache!!)

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2008-10-01(10:49 AM) - #227


We worked on Push Press (which we've done a zillion times) and Push Jerk today. Worked on the Push Press because it's a lead-in to the Push Jerk. Got both of them down pretty well.
WOD:
Push Press 3-3-3
Push Jerk 5-5-5
Post your loads
My loads:
PP: 65-85(failed attempt)- 85
PJ: 45-55-65

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2008-09-30(10:15 AM) - #228

The "MP"
5 rounds, for time:
Run 800m (outside...on the hill)
15 burpees
30 squats
45 sit ups
My time: 54:04

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2008-09-29(10:56 AM) - #229


WOD

100 Overhead Squats for time
My time: 10:25
(this is 5 min & 10 seconds faster than last time I did 100 OHS w/ 45 lbs).
(rx weight was 65 lbs, I did 55lbs on the first 21 reps, then dropped to 45lbs for the remainder.)

Afterward I ran hills with B.

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2008-09-26(10:18 AM) - #230

Scary and Sad!

The workout posted was:

As many rounds as you can complete in 30 minutes of:

run 400m
10 pull up's
10 push up's
10 unanchored sit ups

When Jimmy said "GO" the pull-up bar sheared off, dropping Dave to the ground, hitting his head, and probably causing a skull fracture. The group that started on running continued with their workout, while those of us starting on pull ups and push ups handled the emergency with Dave. After he was taken off by EMSA we did our workout, minus the pull up's. Haven't heard any news on Dave yet. Sure hope he's okay. Freakin’ scary seeing blood running out someone’s ears. Wow…

My rounds: 7

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2008-09-25(9:00 AM) - #231

Easy Cheesy
Today was hand-stand push ups (modified of course)
3 rounds, max reps
My rounds: 24, 18, 4

(First two rounds, my knees were on the pedestal and my body vertical. Third round, my toes were on the pedestal, body vertical. Makes a huge difference. Looking forward to one day being able to do a REAL hand stand push up. )
Then, we did Hand Stand Holds. Do a hand stand (against the wall) and see how long you can hold it. 3 rounds

1. 42 seconds
2. 32 seconds
3. 47 seconds
Some people made it almost two minutes!!! WOW!!

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2008-09-24(1:19 PM) - #232


My very first encounter with "Eva".
I'll just call it Evil Eva from now on. Holy crap!
Here's Eva:

5 rounds for time

run 800m
30 Kettle Bell swings (55 lbs...Russian style allowed, yeah, like i could do American style with 55 lbs.)
30 Pull up's
My time: 56:30 prescribed weight on KB, jumping pullups
Notes:
Russian style: kettle bell must come up just beyond eye level, so you can see under it.
American style: kettle bell must come all the way to vertical - up over your head.
I was the only female doing the prescribed weight today on KB. And probably the only one questioning my sanity. The other girls finished a lot faster, but I felt pretty victorious once that last round was over. Whew!! The men's KB weight was Rx at 70 lbs, but only one of them did it. Most guys did 55 or less. Wish I could do pull ups.


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2008-09-23(10:16 AM) - #233

"Annie"
50-40-30-20-10
Double Under's (4:1 if you do single jumps)
Sit up's
My time: 12:15 singles
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2008-09-22(9:25 AM) - #234

FIGHT GONE BAD!!
Love/Hate this workout!
3 rounds, 5 stations
1 minute at each station - no rest between stations,
45 seconds rest between rounds
Total reps you complete, added with # of calories burned on rower for your score.

Row
Wallball shots
Sumo Deadlift High Pull - 65 lbs
Box jumps - 20"
Push Press - 55 lbs

My total: 228
****************
My last FGB score was 248. So I dropped in total, but we increased weights on both the push press and the deadlift, and the box jump height was increased. So, not a direct comparison.

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2008-09-19(8:19 AM) - #235

Filthy Fifty
For time:

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 45lbs
50 Walking Lunges
50 Knees to elbows
50 Push press, 45 lbs
50 Back extensions
50 Wall ball shots, 12 pound ball
50 Burpees
50 Double unders (200 regular jumps)
My time: 40:26
This is 4 minutes faster than my last Filthy Fifty! Woooo!!!

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2008-09-18(9:39 AM) - #236

CrossFit Games!

Today's WOD was one that was used at the CrossFit Games
The prescribed workout for women:

5 rounds of

5 Deadlifts - 185 lbs
10 burpees


I scaled to 155 lbs on the deadlifts, so if I had been in the actual Games, it wouldn't have counted.
My time: 8:38
***
It is required that you clap your hands as you jump in the air after each burpee. Ha ha. Mine was pretty comical a few times I forgot to clap, so I would clap afterward, and Jimmy would say "that doesn't count". Which just made me laugh, and slowed me down.

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2008-09-17(9:46 AM) - #237

CrossFit WOD:

"Barbara"
5 rounds for time:
run 400m
20 pull ups
30 push ups
40 sit ups
50 squats

My time: 51:25 (jumping plu)

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2008-09-16(10:58 AM) - #238

Power Cleans
5-5-5
My lifts:
70-75-85

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2008-09-15(4:11 PM) - #239


Advance Crossfit Bootcamp
Day one of advanced bootcamp! Figured we'd do "baseline" or "kelly" but they threw us a Fran!
Fran:

21-15-9
Thrusters (65lb)
Pull up's

My time: 8:51 (jumping pull ups, of course)
not sure what my last Fran time was...but i think it was about the same. I want to get back under 8 minutes...

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2008-09-12(9:36 AM) - #240

Today I got a little taste of what is to come next week at bootcamp. We worked out in the non-air-conditioned CrossFit area today. Holy crap it was humid!!
The WOD:
10-20-30-20-10
Kettle Bell swings (35 lb)
Pull up's
Box Jumps (20")
Knees to Elbows
Overhead Squats (45 lb)

Run 400 meters after every round
* When we got to the round of 30 reps, Jimmy changed the last two rounds to 15 & 5 rather than 20 and 10, because the workout was kicking HIS ass too!!!!

My time: 51:47 (jumping plu)

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2008-09-11(12:19 PM) - #241


Heroes
WOD:
Your choice of any Hero workout. Post your time.
I chose Michael:

Three rounds
Run 800m
50 back extensions
50 sit ups

My time: 28:33

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2008-09-10(10:22 AM) - #242

CrossFit today:

The Murph!!! (I love this workout!)
For time:

run 1 mile
100 pull up's
200 push up's
300 squats
run 1 mile
My time: 50:04(jumping plu)

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2008-09-09(11:18 AM) - #243

Today's WOD:

Front Squats 10-10-10-10-10
post your loads

My weights: 45-50-60-70-85

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2008-09-08(9:45 AM) - #244

Blackjack!
20 sit up's, 1 push up
19 sit up's, 2 push up's
18, sit up's, 3 push up's....
and so on, for time. Each round adds up to 21, which adds up to 210 sit up's and 210 push up's.
My time: 29.59

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2008-09-05(10:23 AM) - #245

WOD:

With a continuously running clock, complete as many rounds as you can in 20 minutes of:

Run 400m
15 Overhead Squats (45 lb)
My total: 5 rounds
***
Very nauseated this morning and hoping for no running. When I initially read the workout board, I missed the running part and was shocked to see my CrossFit buddies running. I asked what was up and they pointed out that it was indeed part of the prescribed workout. So, I sucked it up and pushed through it despite the nausea. TGIF!!


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2008-09-04(9:01 AM) - #246


"Betty"
Five rounds for time:

12 Push Press (Rx as 95 lbs...I did 75 lbs)
20 Box Jumps (20")

My time: 24:37
***********

OMG - this one was tough!!

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2008-09-03(11:37 AM) - #247

Back at the gym!
An odd workout for a Wednesday. They're usually pretty hard, like an hour long. Not so today.
Five Rounds For time:

30 wall-ball shots (12 lb)
15 knees to elbows

My time: 20:17
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2008-09-02(11:36 AM) - #248

At the hotel...made up my own little CF workout, so I wouldn't be a total slug when we got back.

100 push up's
150 sit up's
200 squats
My time: 16:05

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2008-08-29(11:35 AM) - #249

Crossfit Today:
30 Handstand Pushups
40 Pull up's
50 Kettle Bell Swings (45 lb)
60 Sit-ups
70 Burpees
My time: 20:37 (jumping plu)


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2008-08-28(9:50 AM) - #250

Focus day!
I needed a focus day. Something challenging but attainable in a short amount of time.
Reverse Push Press (from the shoulders)
3-3-3-3-3 - Post your loads
45 - 50 - 55 - 60 - 65
Then I did 70 just to see if I could do it. I could.

*******
Paula and I ran a little, and did some ab work. That was enough for me today.

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2008-08-27(10:13 AM) - #251

Holy Moly!!!
CrossFit was TOUGH today.
50-40-30-20-10
Pull ups
Ring dips (2:1 if you do tricep dips instead of rings)
Run 400m before each round
Yikes!
My time: 40:21 (jumping pull ups)
Pretty sure we've done this one before. I'll have to go back and find what my time was, 'cause this kicked my butt. I had no energy it seemed like. And sick to my stomach by the 2nd round.
And, of course, I can't do ring dips so I did tricep dips. Double. Tricep. Dips. So 100-80-60-40-20. Let's add that up, shall we? That totals 300 tricep dips. Makes the 150 pull up's seem like chump change. And the running...well, that was the easy part. ha ha ha ha


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2008-08-26(9:05 AM) - #252


WOD:
Overhead Squats - 45 lb bar.
1 OHS the first minute, rest
2 OHS the 2nd minute, rest
3 OHS the 3rd minute, rest...
and so on until you reach the maximum number of OHS you can do in a minute.
I maxed out at 13. If that doesn't sound like a lot, just try it sometime.
*****
Afterward, Paula and I went out and ran the CrossFit Hill a few times. It's an 800m run on a pretty steep hill.


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2008-08-25(9:19 AM) - #253

7 rounds?! What's with this 7 rounds business??
CrossFit today:

7 rounds, for time:

21 squats
15 knees-to-elbows
7 burpees

My time: 20:47

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2008-08-22(9:09 AM) - #254


TGIF!!

Run 400m
50 wallball shots (12 lb)
Run 400m
50 kettle bell swings (35 lb)
Run 400m
50 Box Jumps (20")

My time: 17:20
********
Afterward I ran the hills at Laureate with Sara, Jenny, B, and Paula. It was HUMID!!


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2008-08-21(9:00 AM) - #255

Fran
CrossFit Today:
Fran
21-15-9

Thrusters (65 lb bar)
Pull up's

My time: 9:17 (jumping plu)

Not my best time ever, but I concentrated on form today, and my shoulders were just trashed from all the backstroke yesterday. "excuses, excuses"

****
Previous Fran times:
7/15/08 - 7:58 65 lb bar, jumping plu (the one where I dropped weight to 45 half way thru...bleh)
6/10/08 - 8:12 65 lb bar, jumping plu (my personal best on Fran, and first time with Rx weight)
4/8/08 - 7:34, 45 lb bar, jumping plu
3/4/08 - 5:06, 35 lb bar (2nd day of crossfit, first Fran ever)

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2008-08-20(10:38 AM) - #256

Phelps!
So, today, Coach Jimmy created a swim workout for us in honor of Michael Phelps
Disclaimer: I am not a swimmer. Hardly at all. Ugh.
7 rounds
Swim 100 yards
8 push-up's
14 sit-up's
16 squat's
My time: 41.02
I'm not a good swimmer because I hate putting my face in the water (I know this is odd considering that I just learned to scuba dive, but that's different), so the breast stroke is out. The crawl is out. The butterfly is out. So I did the backstroke the entire 700 yards. But I finished!! My ta-ta’s were flying out everywhere on the sit-ups. Need an “athletic” swimsuit.

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2008-08-19(10:51 AM) - #257

Deadlift
1-1-1-1-1-1-1
Post loads
Warmed up with the usual CF warm-up. Then warmed up on deadlifts starting with 115. Did 3 sets of 5 reps each. Upped it to 125 and did a few more sets of 5 each, then to 135 for a few reps. Finished with the warm up at 135.
My 7 lifts:
1. 145
2. 155
3. 165
4. 170
5. 180
6. 195
7. 205 - personal record!!

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2008-08-18(10:08 AM) - #258


6 six rounds for time:

30 squats
run 200m
15 box jumps 20" (mandatory jump...no stepping!!)
run 200m
My time: 33:40
My first WOD to actually do all box jumps instead of stepping some. (I didn't do a face-plant like I was afraid of.)
****
Posted on the board for Wednesday: "Bring a swim suit". Wooo hooo...this ought to be fun.


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2008-08-15(10:17 AM) - #259


TGIF!

Max # rounds you can complete in 30 minutes of:

10 Kettle Bell Swings (45 lbs)
5 burpees
5 Sumo Deadlift High Pull (65 lb bar)

My score: 14 rounds!! RX!!
********
Okay...this was a tough workout. Let's begin with, I hate burpees. Passionate hate. Normally on Kettle bells, I've been doing 35 lbs. So I moved up to the big-boy (girl) weight today. And I did the 65 lb bar on the SDHP, when I was tempted to do 45lbs. I developed blisters on my fingers just above where my gloves stop (you know, the little half-finger weight lifting gloves). One of them tore open...but I just kept going. ha ha . Like I'm tough or something.
This workout kicked my butt. I am sore and tired. Whew!!

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2008-08-14(9:04 AM) - #260

Karen
For time:

150 wall ball shots (12 lbs), 10' mark

My time: 9:11
Damn! I was 3 seconds slower than last time.

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2008-08-13(10:47 AM) - #261

CrossFit was a tough one today!!! Wow!
5 rounds for time:

30 box jumps (20")
25 knees to elbows
20 overhead squats (45 lb bar)
row 1000 m

My time: 62:06
Note: I did this as prescribed meaning I did the full weight on the overhead squats (and I did the knees to elbows hanging on the bar, rather than the 2:1 sub on the incline bench. I am worn out!

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2008-08-12(9:20 AM) - #262

3 rounds
Max # of handstand push-ups (modified - feet on bar)
Max # seconds you can hold a full hand-stand
My scores:
8 hspu, 23 sec
10 hspu, 25 sec
11 hspu, 37 sec
*****

Afterward, Paula and I had a 1500 m race on the rowers.
My time: 7:00, Paula 8:02

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2008-08-11(8:55 AM) - #263

10 incline sit-up's
10 back extensions
30 thrusters (50 lbs)
50 pull-up's
30 incline sit-up's
30 back extensions
20 thrusters (50 lbs)
35 pull-up's
50 incline sit-up's
50 back extensions
10 thrusters (50 lbs)
20 pull-up's
My time: 26:54 (jumping plu)

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2008-08-08(9:59 AM) - #264

Angie does Angie.
CrossFit today:
"Angie"
100 pull-ups
100 push-ups
100 sit ups
100 squats
Must complete the full 100 of each exercise before advancing to the next exercise. Record your time
My time: 19:53
*******
Cool story about the workout today. There is a personal trainer at the gym who is also in charge of all aerobics, step, body flex, etc. classes. She is hard-core and everyone has a sort of reverent fear of her classes. Well, she is continually talking crap about CrossFit, so the coaches told her "put up or shut up". So she did the Angie workout today. (We both did jumping pull-ups, for the record.) Rusty stood nearby me saying “don’t you let her beat you!”.
Guess what?

I beat her by about 4 minutes!!! So...now who's talking shit? hee hee. She did a good job on the workout, but I'm glad it humbled her a little bit.

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2008-08-07(10:32 AM) - #265

CrossFit today:

"Annie"

50-40-30-20-10
Double-unders
Sit-ups

If you can't do double-unders, quadruple the number of jumps.
SO...200-160-120-80-40 jumps and 50-40-30-20-10 sit-ups
My time: 11:25
Previous Annie time: 12:02

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2008-08-06(10:30 AM) - #266

Promises, promises.
Yesterday, after CrossFit, Rusty told me we'd be doing "Angie" today. So, I showed up all ready to do "Angie". And guess what was posted as the WOD?

Run or Row a 5k
So...I ran a 5k.
My time: 27.38
Not a personal record, but damn fine by my standards. I was only a minute and 16 seconds slower than my last 5k. Go me!!


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2008-08-05(9:33 AM) - #267

Me? Run? Ha!
Jenni sent me a text last night to invite me to run this morning at 6, at LaFortune park. And then run bleachers at the high school. NO thanks! It was 82° this morning at 5:30. So, I headed to the gym for...
CrossFit! The WOD was "JT" in honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005.
"JT"
21-15-9 reps of

Hand Stand Push Up's
Ring dips (double # of tricep dips if you can't do rings...I can't do rings.)
Push up's

My time: 12.02 (modified dips 2:1)
(Previous JT time was 13.29 on July 1)
Paula and I did some ab work afterward. But I didn't run (except for the warm-up.)


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2008-08-04(9:29 AM) - #268


5 rounds for time:

10 wall ball shots (12 lb)
20 incline sit up's
30 push up's
40 squats
run 400 m

My time: 39.47

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2008-08-01(10:04 AM) - #269


TGIF

Run 400m
25 burpees
Run 400m
25 box jumps (20")
Run 400m
25 burpees
Run 400m
25 box jumps (20")

My time: 18:36
A good ending to a tough week!!!
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2008-07-31(10:52 AM) - #270

100 jumping pull-up's
100 push up's
My time: 9:37
Afterward Paula, Adam and I went to run the hills.
*****
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2008-07-30(9:59 AM) - #271

CrossFit today was a killer! There is no official name for this workout, but I've given it a name:
"The Pyramid of Doom"
10-20-30-20-10

Thrusters - 45 lb bar
Kettle Bell Swings - 35 lb
Box jumps - 24"
Knees to Elbows (Double if you do on the incline bench instead of hanging)
Overhead Squats - 45 lb bar

Run 400 m after each round

My time: 1:06:38 Rx
Yep...that's one hour, six minutes, thirty-eight seconds.
An hour+ time was pretty typical of everyone today using prescribed weights. Some people used lighter weights and finished faster but I was going for "as Rx". I feel good about my time!!

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2008-07-29(10:19 AM) - #272

Either Jimmy is feeling sick, or he's plotting a HUGE workout for tomorrow...

Back squats (weighted squats)
5-5-5-5-5 (5 rounds of 5 reps each) Post your loads

122-122-127-127-132
I should have done more weight. But whatev...

Paula and I ran the hill at Laureat afterward. Tomorrow will be a metcon workout, hopefully a long one, maybe something like Murph. I could go for that.


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2008-07-28(9:31 AM) - #273

Kind of an easy Monday workout. We were all a bit confused, as Monday's are usually killer. Which makes one wonder about what is up for Tuesday.


Helen
3 rounds for time

Run 400 m
21 Kettle Bell Swings - 35 lb
12 Pull up's
My time: 12:21 (jumping plu)


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2008-07-25(10:30 AM) - #274

CrossFit today was fun. A group of us met in the (supposed to be off limits) CrossFit room where they have turned off the a/c, and we did the running portion outside in the heat and humidity. A tough workout, but fun!!

"Riddick" (for time)
Run 1/2 mile
100 Hammer Swings (20 lb sledge)
75 Push-ups
50 Kettle Bell Swings (25 lb)
25 Pull-ups
Then reverse...25 Pull ups, 50 KB, 75 PU, 100 hammers, Run 1/2 mile

My time: 37.25 (jumping plu)
My time was only 5 seconds slower than last time I did this workout . However, the weights on the hammer swings and kettle bell swings were increased!! and it was HOT.

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2008-07-24(9:43 AM) - #275

300 double-unders (or 4:1 regular jumps)
Guess what? I still can't do a double under. So I did 1200 jump ropes!

My time: 15:54
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2008-07-23(8:53 AM) - #276

Hero's workout
CrossFit today was another Hero's workout, "Michael", in honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.

Michael:
3 rounds for time of
run 800 m
50 back extensions
50 sit ups

My time: 26:11
Running felt really good this morning.

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2008-07-22(9:25 AM) - #277


100 Overhead squats (45 lb bar)

my time: 15:34 - I'm very proud!!
I'm sure that's no speed record, but it felt SO good to finish it!! Afterward, I went with Paula to run hills. It's incredibly humid today.


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2008-07-21(10:22 AM) - #278


FILTHY FIFTY
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 35 lbs
50 Walking Lunges
50 Knees to elbows (100 on incline bench instead of hanging)
50 Push press, 45 lbs
50 Back extensions
50 Wall ball shots, 12 pound ball
50 Burpees
50 Double unders (200 regular jumps)

My time: 44:39 (single jumps)

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2008-07-18(10:17 AM) - #279

Last day of bootcamp!
Surprise! We were supposed to do a repeat of "Fight Gone Bad" today, but the coaches sprang this one on us:

30 minutes
as many rounds as you can complete of:

run 400m
10 pull ups
10 push ups
I completed 6 full rounds and an extra set of pull ups/push ups. I could have completed a lot more rounds, but honestly, I was sandbaggin' today. I decided up front I would do 6 rounds, and I paced it out. Jenni did about 11 rounds, as a comparison.
Afterward, they surprised us again, with Tabata "bottom to bottom" squats. Tabata protocol is 20 seconds of work, 10 seconds of rest. But on the B toB, your rest portion is at the bottom of a full squat (thighs parallel with the ground). We did 10 rounds. 10 seconds is a long time...did you know that? Ouch! But it was a fun end to the camp.
Tonight - we party!!!!!

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2008-07-17(8:40 AM) - #280

Total
Today we repeated CrossFit Total
Total is the combined total of your maximum deadlift, squat and shoulder press.
My numbers:

Deadlift: 200
Squat: 155
Shoulder Press: 70
Total 425
This is an increase of 28 lbs over last time we did Total, and only 48 lbs from the Advanced ranking. My current total keeps in the Intermediate ranking. Which is fine! I deadlifted 200!!!

One of the guys did 425 on a deadlift today and could easily have done more, but the bar wouldn't hold any more plates! Wow!!


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2008-07-16(8:45 AM) - #281

Dear Kelly,
Still hating your guts, one wall-ball shot at a time!
Sincerely,
Angie

****
What is it about this workout that I hate so much? The individual elements aren't so bad. Looking at it on paper, it's not that big a deal. But half a round into it, when I'm sweating my guts out and my lungs are burning...I hate it.
Kelly:
5 rounds for time

run 400 m
30 wall-ball shots (12 lb ball)
30 box jumps - 24"
My time: 32:42
...25 seconds slower than last time. But ask me if I care? I felt awesome during the whole workout and was pleased with my time. I even beat two of "the fast girls" today by about 3 minutes. Rock on!


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2008-07-15(9:07 AM) - #282

CrossFit today:
Fran
21-15-9

Thrusters - 65 lb bar
Pull-ups

My time: 7:58 (jumping pull ups)
Previous time: 8:12
Ran hills with Sara, Jenni, B and other Sara afterward.
*
Where I went wrong:

Okay...the first set - the 21 reps - I tried to do all in one set. This was my downfall. In my mind, previous to the workout I had decided to break it up and do 15 and 6. Usually I break it up into 10 and 11. However, when I got to 15, I thought I could push through to 21. I made it to 20 and had to drop the bar. The recovery time to do the last rep just killed me. So then off todo my 21 pull ups. No trouble there except for feeling faint. Breathe! I went back to do the round of 15 thrusters, and I completely fatigued at 6 - legs and arms! Meaning I was ready to walk away and take a DNF which I have never done. So at this point, I insisted that we drop some weight - actually said out loud "I can't do it". So I dropped 10 lbs. Mentally that made the difference and I got through the rest of the workout. I was embarrassed afterward at having let 10 lbs make the difference. I was embarrassed that I said "I can't do it". Have I learned nothing in the last 5 months!?
Notes for next time:
• I should always break up the first set, the 21, into two larger parts. Whether it's 10 and 11 or 15 and 6. Always break it up - just not 20 and 1.
• Never say "I can't" in the middle of a workout. Ever again!
• If I'm nervous and jittery, don't volunteer to go first on Fran.
• It's okay to sacrifice time in order to complete the workout as prescribed, with the full prescribed weight.

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2008-07-14(9:08 AM) - #283

LAST WEEK OF BOOTCAMP II
This week we'll be repeating the workouts from the first week to measure our progress.
The line-up:
M – Baseline
T - Fran
W - Kelly (I hate Kelly)
T - CrossFit Total
F - Fight Gone Bad

Should be a fun/interesting week!

Today: Baseline - a quick, simple workout to measure your speed and fitness level.
row 500 m
40 squats
30 sit ups
20 push ups
10 pull ups

My time: 4:53
(Compare to first week Baseline time: 5:42. Wooo!!! Took almost a full minute off my original time!)

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2008-07-11(3:50 PM) - #284

"Deck of Cards".

Starting with a full deck of cards, coach pulls a card and we do the represented exercise, as fast as possible. We ran out of time and had only 7 cards left. I think they were all 2's and 3's - ha ha

Jokers = run 800 m
♦diamonds = sit ups - double face value of card
♥hearts = squats - double face value of card
♠spades = push ups
♣clubs = burpees

example, an 8 of hearts would be 16 squats. Face cards were worth 10 and Aces worth 11.
A good 45 minute workout to end the week!

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2008-07-10(11:14 AM) - #285


"Annie"

50-40-30-20-10
Double-unders
Sit-ups

If you can't do double-unders, quadruple the number of jumps.
SO...200-160-120-80-40 jumps and 50-40-30-20-10 sit-ups
My time: 12:02, with single jumps
(Previous Annie time: 9:52 but this was with only triple the number of jumps, so was 150 fewer jumps than today.)

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2008-07-09(10:13 AM) - #286

Today's workout kicked my butt!!
Five rounds, for time:
15 Thrusters (45 lb bar)
15 Kettle Bell Swings (35 lb)
30 sit up's
Run 1/4 mile
Sounds easy, no? Ugh!! My lungs were burning - still from the cold. I had zero energy. Coach Mike did the last round with me and literally had to push me - physically push me along with his hand on my back - to make me finish the running part, and put the bar back in my hands when I tried to put it back down. Love that guy!!
My time: 33:03
(The only thing that made me feel better was that I wasn’t last. Joey, at 43 minutes, had that honor.)


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2008-07-08(1:45 PM) - #287


Diane
21-15-9

Deadlifts (150 lbs)
Handstand pushups (modified)

My time: 6:41
Ran hills today with Jenni & Sarah after CFt. My lungs are still messed up from this cold.
Previous Diane time using 135 lbs - 8:40
Previous Diane time using 105 lbs - 5:07

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2008-07-07(10:06 AM) - #288



"Trevor" - this is a hero workout in honor of Trevor Win'E who died when his armored vehicle hit an explosive device in Iraq.

300 Pull Ups
400 Push Ups
500 Sit Ups
600 Squats

As a team of 4 complete the above workout. Only 1 team member may be working at a time. You must finish all reps of one exercise before moving on to the next exercise.
I forgot to get our time, but our team finished first!! Wooo!!

Our time was 46:01

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2008-07-07(10:06 AM) - #289


Friday, July 4, 2008 – REST

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Thursday, July 3, 2008

Run 400 m
21 Thrusters - 45 lbs
50 pull ups
Run 800 m
21 Thrusters - 45 lbs
50 pull ups
Run 400 m
I sucked!! I was taking cold medicine and got stomach cramps. Barely made it through this one!!
My time: 26:29 with jumping pull ups


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2008-07-02(8:58 AM) - #290


The Crippler
1/4 mile of walking lunges!!!

That's somewhere just over 325 lunges, depending on how long your legs are.
My time: 16:40
(Previous time 19:07 on 3/20/08)

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2008-07-01(4:12 PM) - #291

JT.
21-15-9 reps of:

handstand push ups
ring dips (double reps if you do regular tricep dips)
push ups
for time
My time: 13:29
My arms were like Jell-o at the end of this. I had to do regular tricep dips so it was 42-30-18 reps of those. OUCH!
Oh! and afterward I ran hills with some of the other girls.

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2008-06-30(10:16 AM) - #292

If you're gonna play....
...ya gotta pay.
Back from vacation, and only about 1.5 hours of sleep after finding it impossible to unwind, I headed to CrossFit. Today's workout kicked my butt, as I expected. However, I have a little bit of energy now - maybe it'll get me through the day.
"Jenni"
3 rounds for time
run 800 m (outdoors - hills)
25 sit ups
25 wall-ball - 12 lb
25 burpees
25 pull ups
My time: 43:59
I just wanted to finish. Really wanted to finish under 45 minutes, so mission accomplished. This is a new workout, named for Jenni, one of the "fast girls" in our class. She is incredibly fit and she finished the workout in about 30 minutes. *I bow to her greatness*


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2008-06-19(8:44 AM) - #293


I LOVE CROSSFIT!!! One day I can be dragging ass (yesterday) and the next day I'm back in the game!
CrossFit Today
Run 400 m
Push-up's to fatigue (max out, count reps)

Maximum number of rounds you can accomplish in 20 minutes. Post totals.
My total rounds: 6
My push-ups: 33-23-20-17-15-20 = total 128
***

And now I shall take a 10-day break from CrossFit while I go lay around on the beach and drink beer with my hubby.


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2008-06-18(9:43 AM) - #294

I had zero energy this morning. I don't know why. I ate well yesterday. I rested well. But for some reason, I was just dragging during the entire workout. Well, except the sit-up's - I ripped right through those with no trouble at all.


4 rounds for time
run 400m
25 pull-up's (jumping)
25 push-up's
25 sit-up's
25 squats

my time: 31:03 (which is pretty damn slow...comparative times were like 23 to 27 minutes)

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2008-06-17(11:50 AM) - #295

3 rounds - max reps (not timed)
65 lb push press
hand stand push ups (modified, of course…)
Round 1: 16pp - 3hspu
Round 2: 13pp - 7hspu
Round 3: 11pp - 4hspu

Kind of a boring workout, if you ask me. Of course my arms were pumped up like Popeye afterward. hee hee
Jenni, Sara, Jodi and I went and ran the hill at Laureate afterwards. It's about 1/4 mile round trip down and up. I did four rounds. Enough. I need new running shoes - my ankles are killing me!

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2008-06-16(9:49 AM) - #296

WOD:
Run or Row a 5K

My time: 26:22 - personal record!
(This was indoors on the track)
I feel good...na na na na na na na...I knew that I would.

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2008-06-13(9:55 AM) - #297

Fight Gone Bad
...again

This is my third time to do this workout, but really I cannot compare them directly because the variables have changed so much each time. I am now doing the "prescribed weights", whereas before, I was doing it "modified" by using lighter weights. SO...today's is my first real "as prescribed".
The workout is as follows:

3 rounds, 5 stations, 1 minute each station, no rest btwn stations. One minute rest btwn rounds.

The five stations:

Rowing - count # calories burned
Wall Ball - 12lb ball # of shots
Sumo Deadlift high pull - 50 lb bar # of reps
Box jumps 20" - # of jumps
Push Press - 50 lb bar - # of reps

So you do the three rounds, add all your calories burned and reps from all stations and you get a total number.

My total - 240

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2008-06-12(9:03 AM) - #298

CrossFit Total
Today we repeated CrossFit Total.
CF Total is the combined weight of your maximum deadlift, squat, and push press. My numbers:

Deadlift: 195
Squat: 132
Push Press: 70
Total: 397

This moves me from "novice" to "Intermediate" in the CF Total rankings.
I am so proud of me today. ha ha
*****
My previous CF Totals:
3/6/08 - 297
4/10/08 - 332
My goal for the end of this 6 weeks is to deadlift 225. That's a 30 lb increase. I increased 20 from just last week, so 30 is a reasonable goal, I think.

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2008-06-11(9:41 AM) - #299

Dear Kelly,
We meet again. I still hate your guts
But even more than before. You are
such a bitch.
Sincerely,
Angie

*****

Kelly is my least favorite CrossFit workout.
5 rounds for time:
Run 400m
30 wall ball shots (12 lb)
30 box jumps (24")

My time: 32:17 (which sucks, by the way)

My previous Kelly times:
3/5/08 - 37:03
4/9/08 - 27:48

The humidity makes SO much difference - almost a full five minutes longer to finish. Even "the fast girls" times were 4 and 5 minutes longer than last time. *sigh* It's gonna be a long hot six weeks!

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2008-06-10(8:52 AM) - #300


Fran
21-15-9
Thrusters - 65 lb bar
Pull ups

This is my first time doing the prescribed weight of 65 lbs! Still doing jumping pull ups though.
My time: 8:12 Not horrible, but I could get faster!!

Compare to my previous Fran times:

35 lb bar: 5:06
45 lb bar: 7:34

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2008-06-09(11:33 AM) - #301


CROSSFIT BOOTCAMP II
Bootcamp II started out pretty easy today. We did a warm up and then the WOD was a benchmark to put us into skill groups. I'm sure I'll make the B team. Ha ha!

Baseline:
row 500 m
40 squats
30 sit ups
20 push ups
10 pull ups

my time: 5:42
Times ranged anywhere from 4:37 to 6:50. Also, if you did not do full range of motion on anything, for example, if your push ups were not all the way to the length of your arm, and touch the ground with your chest, they didn't count. If your chin didn't go over the bar on a pull up, it didn't count. Some of the coaches were not as strict as Jimmy, and, of course, I had Jimmy scrutinzing me. All in all a good morning. I pushed myself as hard as I felt like I could.

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2008-06-06(3:43 PM) - #302


CrossFit Today:

25 double unders (or 100 regular jumpropes)
25 pull ups
25 burpees
25 overhead squats - 50 lb bar
25 sit ups
25 kettle bell swings - 1 pood (= 44 lbs)
25 thrusters - 50 lb bar
25 box jumps - 24"
25 wall ball shots - 12lb ball
25 sumo deadlift high pull - 50 lb bar
My time: 21:47
TGIF!!!!!!!!!

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2008-06-05(11:04 AM) - #303


CrossFit today:

300 double-unders OR 1200 regular jump ropes
record your time

My time: 18:47
*
I requested another body comp test today since bootcamp starts next week. Since the last measurements on April 10, I have lost:
2 lbs
1.5" in my thigh
1.5" in my chest
2" in my arm
1/4" in my waist
2" in my hips

My body fat has dropped another 2% as well.

Results you cannot argue with!! I love Crossfit!!

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2008-06-04(9:43 AM) - #304


The REAL MP
Okay, today was a repeat of "The MP". Only today, after the workout they informed us "this is the real MP."
The workout is as follows:

5 rounds for time
Run 800 m
15 burpees
30 squats
45 sit ups

My time: 49:30
Before I knew this was "the real MP", I was a little confused by my time. See, the first time we ever did this my time was 50:01. The second time I did it my time was 33:27. Why the difference? Well those two times, they gave us a "modified MP":

5 rounds for time
Run 400 m
15 burpees
25 squats
35 sit ups
So...today they doubled the running. They increased squats by 5 per round and increased sit ups by 10 per round. "The real MP" is a lot more work than the modified!

But, holy crap! Double the running, increase squats and sit ups and STILL beat my original time?!?! Rock & Roll baby!!

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2008-06-03(10:07 AM) - #305


Deadlifts
3-3-3-3-3 (5 rounds 3 reps each)
Post loads

135, 145, 155, 165, 175
My previous max was 155!! woooooo!!

Afterward I rowed a 5K in 25:23.

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2008-06-02(11:19 AM) - #306

CrossFit Today:

3 rounds for time:

Run 800m
50 thrusters (45 lb bar)
30 pull ups

My time: 44:57

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2008-05-30(9:42 AM) - #307


From the top of the world, to the bottom of the heap.
I sucked today at CrossFit.

3 rounds - 50-35-20 reps

Thrusters (45 lb bar)
Incline sit-ups
Double Unders (triple # reps if single jumps)

My time: 23:13(single jumps)
I was a full 5 minutes slower than pretty much everyone. But someone has to be last, eh?

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2008-05-29(2:15 PM) - #308


Personal record, baby!!!!!!
Today's workout was "run or row a 5K"
I ran.
My time: 27:40 - my fastest 5K EVER!!!!!!!!!

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2008-05-28(9:49 AM) - #309


3 Rounds for Time:

Row 500 m
30 Burpees
60 Knees to Elbows
Run 400m
15 Burpees
30 Knees to Elbows

My abs are like a rock today after all those knees to elbows!
My time: 55:36

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2008-05-27(9:37 AM) - #310


3 rounds for time

50 wall ball
25 jumping pull ups

My time: 18:12

A good workout today.
Coach Jimmy returned from his CrossFit Certification and had some "corrections" on methodology for jumping pull ups, kipping pull ups and a few other things. The pull up correction will get me to a dead hang pull up faster than what we've been doing.


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2008-05-23(9:40 AM) - #311

Today they posted "Cindy" which I did on Monday. So, I chose to do the workout they had posted on Tuesday. Confusing enough?

1-1-1-1-1-1-1 Max jumping pull up's.
Add reps from each round, post your total.
(That's seven rounds, as many pull up's as you can do, to fatigue, add them up.)
My total: 121

Afterward, I did 100 Hammer Swings so I could watch my biceps in the mirror. ha ha ha - That sounds terribly vain when I write it down.

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2008-05-22(10:52 AM) - #312

Focus Pocus
Today was supposed to be a focus day. Like focusing on running form and technique, speed, etc. Ha ha ha. Good one Jimmy, you're a real kidder.
CrossFit Today:

3 rounds for time:

Run 1 mile
Row 1000 m
300 Jump ropes

My time: 59:52
I just need to suck it up and run faster. Seriously.

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2008-05-21(10:34 AM) - #313

OMG!
Two tough days in a row...holy crap!
Three rounds
50-35-20 reps
of...

Push Press (45 lb bar)
Incline sit up's
Knees to elbows (double if done on incline bench)
Push ups
Kettle Bell swings (1.5 Pood = 44 lbs)
Box Jumps
My time: 53:48
This adds up to 105 of everything...but the horrible part here is 210 knees to elbows because had to modify and use the incline bench, on the highest incline. (Regular knees to elbows would be done hanging on a pull up bar, bring your knees to your elbows.) My abs are so tight right now. I'm gonna be super sore tomorrow.


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2008-05-20(10:09 AM) - #314
"Annie Are You Okay"

21-18-15-12-9
Dumbbell Thrusters (20 lb ea hand)
Sumo Deadlift High Pull (45 lbs)
Burpees
Squat Clean (12 lb Medicine Ball)
Wall Ball (12 lb)

Row 500m before each round. Post total time.

My time: 55:47

I am so proud of my time... I actually cried when I finished the workout.
This is one of the toughest CrossFit workouts, and takes a lot of people over an hour to complete.
I feel so accomplished now.
******
Q: "What do all those numbers mean at the top of the workout?"
A: Those are the number of reps of each exercise you do in each round. For example, the first round you do 21 reps of everything listed. Second round, you do 18 reps of everything listed...and on down the line.

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2008-05-19(9:56 AM) - #315

"Cindy"

As many rounds as you can complete in 20 minutes of:

5 pull ups
10 push ups
15 squats

My total: 18 rounds
*

Today was actually prescribed to be "Annie Are You Okay?" which is really a tough workout, probably looking at an hour of work. There were more people than equipment today, and I still had a little "lake hangover" so, I opted for Cindy instead. So tomorrow..."Annie Are You Okay?" it shall be. Bring it on!!


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2008-05-16(9:55 AM) - #316


20 pull-ups
20 double unders (sub - 80 regular jumps)
25 walking lunges
25 kettle bell swings (35 lbs)
50 incline sit ups
50 box jumps (20")
30 wall ball (12 lb)
40 knees to elbows
20 hang squat cleans (45 lb bar)
25 back extensions
run 1 mile

My time: 30:07

Need to work on my form on the hang squat cleans.

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2008-05-15(10:39 AM) - #317


CrossFit today

For time:
120 pull up's
120 tricep dips

My time: 8:43
(Need to do a more difficult variation of tricep dips next time - feet up.)
After the workout, Paula and I ran 400m sprints and did some walking and stretching.


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2008-05-14(12:42 PM) - #318

Max rounds in 15 minutes of
10 pull up's
20 push up's
30 box jumps (20")

Run 1 mile and rest to total 15 minutes (i.e, run 9 min mile, rest 6 min)

Then max rounds in 15 min of:
10 pull up's
20 push up's
30 box jumps (20")
Post total # rounds

My total: 11 rounds (6 in first, 5 in last)

I set a PR on the mile run today for my Crossfit career - 9:02 !

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2008-05-13(10:34 AM) - #319


Diane
21-15-9

Deadlifts (135 lbs)
Handstand pushups (modified)

My time: 8:40

First time I did Diane (3/11/08) was with 105 lbs. Added 30 today, could've added 40. Will next time. Rx weight is 185...it'll be a while before I can do the Rx weight, but I'm getting there!


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2008-05-12(11:16 AM) - #320

5 rounds for time:
15 Thrusters (45 lbs)
15 Kettle Bell Swings (25 lb)
30 Sit ups
Run 400 m

My time SUCKED 34:37.


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2008-05-09(11:21 AM) - #321

Ten Weeks and countin'...
Ten weeks ago, I started doing CrossFit. The first day I thought I had gone off the deep end and was wondering what I had gotten myself into. However, I have progressed beyond any stretch of my imagination, and I am now doing things I had always told myself "I can't do". Well, I CAN and I DO, 5 days a week, push myself to the limit, and it is paying off.
Three days ago, I took 8 pairs of pants to the tailor shop to have 3 1/2 to 4 inches taken out of the waist band, because they are falling off of me!!! I actually have definition in my biceps and triceps for the first time EVER in my life. My abs are solid, my legs are solid. I feel so much better about how I look, but more importantly how I FEEL.

My resting heart rate and my blood pressure are down. I will be doing CrossFit for as long as my body will let me. I have signed up for the second bootcamp that begins in June, and looking forward to every drop of sweat!!


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2008-05-09(11:16 AM) - #322

Happy Birthday to Me!

Crossfit today: "Rooster"

10 rounds for time of:
10 burpees
20 double-unders (5x if doing regular jumps)

My time: 25:04

HOLY SHIT

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Thursday, May 8, 2008

CrossFit Focus Day - Focus: Rings!
Mostly it was instructional, but I managed 20 pull-ups, 20 rows, and 15 dips. The muscle-up will be a while in coming. For now, I need to focus on stabilizing myself, keeping my arms in tight to my core. It's way harder than it sounds or looks, I promise

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Wednesday, May 7, 2008

5 rounds for time

run or row 800m
10 pull up's
20 kettle bells
30 box jumps.

My time: 38:38 (I ran 2 rounds, rowed 3)

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Tuesday, May 6, 2008
100 Burpees for time.
My time: 13:22

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2008-05-05(11:36 AM) - #323

5 rounds for time:

10 wall balls
20 incline situp's
30 push ups
40 squats
400m run

My time: 37:10

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2008-05-02(11:10 AM) - #324

Eva
Run or row 800m (I ran 1 rowed 4)
30 KB swings (rx 45, I did 35)
30 Jumping Pull-up's
My time: 43:18

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Thursday, May 1, 2008

Focus day - Thrusters
1-1-1-1-1-1-1
post your loads
45-50-55-60-65-70-75

I did some 400m sprints afterward...just for practice.

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Wednesday, April 30, 2008

25 pull ups
run 1/4 mile
50 push ups
run 1/2 mile
75 knees to elbows
run 3/4 mile
100 squats
run 1 mile.

My time: 37:28

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2008-04-29(10:26 AM) - #325

Focus day - 100 overhead squats, 40 lb bar.

my time: 11:56

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Monday, April 28, 2008

"Riddick".

Run 1/2 mile
100 Hammer Swings (20 lb )
75 Push-ups
50 Kettle Bell Swings (25 lb)
25 Pull-ups
Then reverse...25 Pull ups, 50 KB, 75 PU, 100 hammers, Run 1/2 mile
Improved my time over the last time I did Riddick (3/19/08). Difficulty was increased this time by increasing the hammer swings to 20 lbs, and the kettle bells to 25 lbs. (Originally 15 on both), as well as rowing 1000m instead of running 800m.

So...I went from 37:20 to 35:56. Rock & Roll!!


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Friday, April 25, 2008


Run 1 mile
complete max rounds in 20 minutes of
12 Push Press (50 lb bar)
12 Kettle Bell Swings (25 lb)
12 pull ups
Run 1 mile

Record total time and total rounds.

Total time: 42:40, 7 rounds.

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Thursday, April 24, 2008

Focus day.
Benchpress and pushups.
3 rounds, max reps
1 min presses,
1 min rest
1 minute push ups
1 minute rest.

My totals: 32 BP, 50 Push ups. My arms are still trembling.
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Wednesday, April 23, 2008

Today's workout kicked my butt. When I saw what was posted, I knew I was in for a grueling hour of work. .
Here it is:
5 rounds, for time
30 box jumps (24")
75 sit ups
20 overhead squats (35 lb bar)
run 800m.

My time: 1:01.11 Whew!!

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2008-04-22(12:00 PM) - #326

Annie

50-40-30-20-10 :
double under's
sit-up's
Can't do double under's? Triple the reps of jump ropes! So instead of 50 double under's, do 150 regular jumps, and on down the line. Which adds up to 450 jumps for the entire Annie.
My time: 9:52
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Monday, April 21, 2008
CrossFit today:
run 800m,
50 thrusters (45lbs),
30 pull ups,
run 400 m,
25 thrusters,
15 pull ups,
run 800m

My time: 26:02
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2008-04-18(3:28 PM) - #327

WOD: Barbara (modified - running added)

5 rounds for time of:
run 400m
20 pull ups
30 push ups
40 sit ups
50 squats
rest 3 minutes exactly between rounds.
My time: 55:26
I LOVED THIS WORKOUT!!!!!

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2008-04-17(11:40 AM) - #328


WOD:

5 rounds for time
run 800 meters
rest between rounds
record only actual work time
My time: 25:29
My back feels a lot better after running, stretching and sitting in the hot tub.

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Wednesday, April 16, 2008

In honor of Navy SEAL Senior Chief Petty Officer Dan Healy.
"Healy"
1:2:3 Ratio
21-15-9
Deadlift (115lbs)
Pull ups
Sit ups
Workout Description:
The 1:2:3 Ratio means that you will do 21 Deadlift / 42 Pull ups / 63
GHD Sit ups, followed by 15 Deadlift / 30 Pull ups / 45 GHD Sit ups,
followed by 9 Deadlift / 18 Pull ups / 27 GHD Sit ups
115 was too heavy for me but I proceeded and finished the workout in 12:26. My back was killing me - sciatic nerve just screaming. Took half a day off work, heating pad, muscle relaxer, beer = nap. Felt decent next morning and did the posted WOD. Feels a lot better now.

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2008-04-15(2:11 PM) - #329


Karen
For time:
150 wall balls (12 lbs), 10' mark

My time: 9:08
did 20 minutes on treadmill, ab work with the girls and some stretching.


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2008-04-14(3:33 PM) - #330

Filthy Fifty
My first Filthy Fifty today on my first day of non-bootcamp Crossfit.
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood (sub 20 lbs)
50 Walking Lunges
50 Knees to elbows (sub 50 knees to chest in roman chair, PLUS 75 sit ups)
50 Push press, 30 lbs (rx is 45 will do next time)
50 Back extensions
50 Wall ball shots, 12 pound ball
50 Burpees
50 Double unders (i subbed 150 regular jumpropes)
My time 36:24
The burpees kicked my ass, as usual. Whew!
****
Bought my pink Ironman sports watch today. Ordered my wall-ball.
I LOVE CROSSFIT!!!!!!!!



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2008-04-11(3:01 PM) - #331

Fight Gone Bad...round two.
What a week!! Today today was the last day of the 6-week bootcamp. It flew by in a hurry! I have definitely found the style of workout that I love. CrossFit forces me to push myself to the limit every single day, and in doing so, I have found levels of strength and determination I never knew I had. Monday morning 6 am, I begin "real" CrossFit.
Today was a repeat of Fight Gone Bad, however, like the Tuesday workout it is not a direct comparison to week one. This time we did heavier weights, higher box jumps, and no rest between stations. I finished with a very respectable score of 247.
Fight Gone Bad!
Five Stations, Three rounds of:
Wall-ball, 20 pound ball, 10 ft target
Sumo deadlift high-pull, 45 pounds
Box Jump, 20" box
Push-press, 45 pounds
Row
One minute each station, clock does not reset or stop between stations. One minute break between rounds. On call of "rotate", move to next station immediately for best score. One point for each rep, on the rower each calorie is one point.


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2008-04-10(4:36 PM) - #332
Repeated CrossFit Total today:

My total: 332

155 deadlift
112 squat
65 push press
Previously my total was 272. So. Yay!!

Tomorrow: Fight Gone Bad!


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2008-04-09(1:09 PM) - #333

Dear Kelly,
You are still a bitch.
I still hate your guts.
But...I managed to get past you a little quicker today.
Sincerely,
Angie

Today we repeated Kelly:

5 rounds for time:
run 400 m
30 box jumps
30 wall balls
My time was 27.48 - a full 10 minutes faster than the first time I did this loathsome workout.

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2008-04-08(4:37 PM) - #334

Today was Fran using 45 lb bar.

My time today was 7:48. That sucks. .
Tomorrow: Kelly.

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2008-04-07(11:35 AM) - #335


Today we started week 6 of bootcamp. Measuring against our benchmarks from the first week. My time today was 33.27 a far cry from the embarrassing score of 50.01 I posted on the first day. Results, results, results!!! CrossFit is the best thing I have ever done for myself.

"The MP"
Five rounds for time:
Run 1/4 mile
15 Burpees
25 air squats
35 sit ups
Jimmy now tells us this is the Mini-MP. Next time it will be 1/2 mile runs. There goes my time again!

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2008-04-04(10:52 AM) - #336


The end of week 5. Wow. Where the heck did 5 weeks go? Next week we will repeat week one to check against our benchmarks in the first week. After week 6, the entire group (sounds like) will still be meeting in the mornings to do the WOD.
I LOVE CROSSFIT!!!

Today's workout:

As many rounds as you can complete in 30 minutes of:

Run 400 m
5 burpees
10 pull ups
15 squats

I got 6 full rounds and the running part of round 7. Not too shabby for a rookie.

Leah and I did 50 sit ups afterward, as well.


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Thursday, April 3, 2008
Today was a focus day of our choosing. I focused on glute-ham sit ups, hammer swings, kettle bell swings, and jumping pull ups. A very light day. Didn't do any additional. Just took it easy and sat in the hot tub.

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2008-04-02(4:53 PM) - #337

Today was awesome!!

Running Angie
Run 1 mile, 100 Pull-ups
Run 3/4 mile, 100 Push-ups
Run 1/2 mile, 100 Sit-ups
Run 1/4 mile, 100 Squats

The original Angie workout does not include running. They added it just for us!

Yeah baby!! I finished in a respectable time of 47.30

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2008-04-01(10:26 AM) - #338

Today was a focus day.
Focus: Overhead Squats
Run 400m
5 OHS
Run 400m
10 OHS
Run 400m
15 OHS
Run 400m
10 OHS
Run 400m
5 OHS
I finished in 14:07

A pretty easy workout. My knee has been giving me a bit of trouble since Murph last week. 300 Squats and all that running - had some swelling over the weekend, but babied it a bit. I walked on the treadclimber for 45 minutes after today's workout, and the knee seems to be feeling fine. No swelling.
Tomorrow they've promised a tough one! I'm in!

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2008-03-31(9:56 AM) - #339

Holy crap! Okay, they didn't have a name for today's workout "officially". But I’m calling it:

The Pyramid of Doom

10-20-30-20-10 reps of:

the "each" being:
- 25 lb kettle bell swings
- box jumps
- sit ups
- overhead squats (bar only)
- 45 lb squat thrusts

Run 400 m after each round.
This adds up to 90 reps of every freakin' exercise. The middle round being 30...was killer to get through, and I had to really dig deep to find the strength (mental and physical) for the "downhill" side here.

Team time: 39 minutes...some odd seconds.
**************
Oh yeah. Today started "Team Week" in bootcamp. We have been split into 3 equal teams. They took all our numbers and averaged them, and split us into three "equal" teams based on personal averages. All workouts this week will be team competitions.


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2008-03-28(3:07 PM) - #340

This morning's workout was awesome!! It was one of the Crossfit Hero workouts, "in memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike's favorites.

"Murph"
Run 1 mile
100 Pull ups
200 Push ups
300 Squats
Run 1 mile

You may partition the pull-ups, push-ups, and squats as needed. (I did 20 rounds of 5-10-15).

MY TIME: 46.00 !!!!!!!! I am so proud of that time!!!

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2008-03-27(9:57 AM) - #341

Today was a focus day at bootcamp. Focus: Bench Press. Five rounds, each round you add weight. Must complete 3 reps to count the weight. Starting weight was 45 lbs and I maxed out at 70. I shall have to improve on that. And of course then I did some cardio.

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2008-03-26(5:34 PM) - #342


"The 300"
run 1/4 mile
25 pull ups
50 deadlifts - 105 lbs
50 push ups
50 box jumps - 20"
50 kettle bell swings - 25 lbs
50 squat thrusts - 45 lbs
25 pull ups
run 1/4 mile

I set a goal to finish in under 30 minutes and I did it in 28.17 27.17 - coaches adjusted a minute off everyone's score because we had to go from the exercise floor to the gym for running and pullups!!!
Afterward I did 45 minutes on the treadclimber and 10 minutes of stretching.

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2008-03-25(10:17 AM) - #343

Bootcamp was fun today! It was another focus day.
Focus: hang-power cleans.

3 rounds for time:
25 hang-power cleans - 45 lbs
run 1/4 mile

Afterward we got to try muscle-ups on the gymnastic rings.
We also practiced some variations of pull-ups, and then I did my 45 minutes of cardio and 10 minutes of stretching.
Coaches said we are getting closer to a budget for Crossfit equipment and an area of the gym specifically for that! Yay!!!!!!

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2008-03-24(10:04 AM) - #344

run 1/2 mile
4 rounds of 25 sit ups, 25 push ups
run 1/2 mile
4 rounds of 25 push ups, and 100 flutter kicks
my time: 31.20

(Flutter kicks are: lay on your back, hands flat on the floor under your butt, head up like you're doing a crunch, and kick your legs about 6 inches off the floor like a flutter kick in swimming. It's a total ab workout.)

Afterward I did 45 minutes on the treadclimber and 10 min stretching.

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March 21, 2008

Bootcamp was fun today. Well, fun because it's over for the week. The workout of the day was as follows:

Run 1 mile
50 pull ups
50 push ups
25 burpees
50 sit ups
50 squats
Run 1 mile

Everyone was pretty sore from yesterday's "crippler". Running is supposed to help the soreness. Ha! I did run my fastest mile (well, fastest during bootcamp) on the first mile. The second mile, not so much.
But I finished with a decent time of 33.26.

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March 20, 2008

The Crippler
1/4 mile of walking lunges.
OUCH!
my time: 19:07

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March 19, 2008

OMG today's workout was freakin' awesome!! I'm addicted to Crossfit now. I have an incredible amount of energy today. Same thing happened after that killer workout last Wednesday. I love it!!

"Riddick" (for time)
Run 1/2 mile
100 Hammer Swings (15 lb sledge)
75 Push-ups
50 Kettle Bell Swings (15 lb)
25 Pull-ups
Then reverse...25 Pull ups, 50 KB, 75 PU, 100 hammers, Run 1/2 mile

My time: 37.20

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2008-03-18(3:42 PM) - #345


Focus day: Deadlifts

3-3-3-3-3 for max
65-85-95-115-125
Easy Cheesy. Did an hour on the TreadClimber afterward and 10 minutes of stretching.

Tomorrow should prove to be a bitch!

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2008-03-17(11:23 AM) - #346

Holy Crap! Today was tough...Monday's are just tough, I suppose.
As many rounds as you can in 15 minutes:

20 push ups
10 Thrusters
10 Kettle Bell Swings
20 box jumps

Then, Run 1 mile.

Then...as many rounds as you can in 15 minutes of the above.
I completed 4 rounds in the first, and 4 rounds plus 20 push ups in the second round. My mile was horrible - 11 something. But I finished.

Then I did a cool-down of 45 minutes on the treadclimber, and 10 minutes of stretching.

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2008-03-14(10:51 AM) - #347

"Deck of Cards".

Starting with a full deck of cards, shuffled, the coach would pull a card and we would do the represented exercise, as fast as possible:

Jokers = run 800 m
♦diamonds = sit ups
♥hearts = squats
♠spades = push ups
♣clubs = burpees

Red cards were double the face value, so for example, a 8 of hearts would be 16 squats. Face cards were worth 10 and Aces worth 11. We did the entire deck of cards. In the second 800 m run, I got a charlie horse in my right calf. I had no choice but to keep going, as my team couldn't finish until I finished. I pushed on through and we finished in good time. I sat in the hot tub for a while afterward. Whew!

This totals up to be:
95 push ups
95 burpees (i hate burpees)
190 sit ups
190 squats

Yikes!

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2008-03-13(12:01 PM) - #348

Today was a light day.

3-3-3-3-3
Push Press
(3 reps at each weight, adding weight each time, to find your max)

I started with 45 and maxed out at 65 lbs on the 5th round.
*
The other lift was so freakin' complicated.
It's called a Hang Clean and we spent the better part of 30 minutes practicing with a light stick, and then on to the bar. It's a power lifting move to set up for another move, which I doubt I would ever do on my own. I can't describe it...we never got to the 3-3-3 reps to find our max, because only one of us actually "got it". I'm pretty sure the coaches were just going "wtf?"

So, after this session, I did 55 minutes on the treadclimber and 5 minutes of stretching. Tomorrow should be another tough one!! Bring it on!


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2008-03-12(10:53 AM) - #349


"Tabata Something Else"
run 1 mile (15 min limit) 10:12
tabata pullups 12-11-10-9-8-7-8-9=74
tabata pushups 10-10-9-9-8-9-7-7=69
tabata sit ups 10-9-8-9-10-9-8-8=71
tabata air squats 15-16-15-15-15-15-14-14=119
run 1 mile (15 min limit) 11:30
The rules for today's workout: run your mile in whatever time you can under 15 minutes. Any remaining time is rest. The "Tabata" exercises are 20 seconds of work, as many reps as you can do, 10 seconds of rest repreat x 8
Afterward I did 30 minutes on the treadclimber and 10 minutes stretching.
I'm feeling SO GOOD TODAY!!!! Pumped!!!

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Tuesday, March 11, 2008


"Diane"
21 reps , then 15 reps, then 9 reps - for time
Deadlift 105 lbs, and handstand pushups (modified)
My time 5:07

I actually enjoyed the deadlift part and did much better than I anticipated. After this I did an hour on the tread climber and 10 minutes of stretching.

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Monday, March 10, 2008
Today's workout -

5 rounds for time:
run 400 m or row 500 m (I ran 3 rounds, rowed 2)
15 thrusters (45 lbs)
15 kettle bell swings (20 lbs)
30 sit-ups

my time: 32.58

On about the 120th sit-up, I felt like I pulled an ab muscle, but I finished with what I thought was a pretty good time. And my abs are fine now.


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2008-03-07(1:59 PM) - #350

Bootcamp:

One week down, five to go! I have accomplished things this week I never imagined. I am having fun, challenging myself, and making progress. Today's workout was a test called "Fight Gone Bad" .
5 stations, 3 rounds, 1 minute each station, as many reps as you can
Sumo Deadlift "high pull" 35 lbs (29-24-20)
Box Jumps (33-27-25)
Wall Ball (8 lbs) (22-20-19)
Overhead Press (25 lbs) (24-20-16)
Rowing (# of calories burned) (12-11-10)

Score: 312

Then I did 45 minutes on the treadclimber and plenty of stretching.

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2008-03-06(12:04 PM) - #351

Today was Crossfit Total
my results:
deadlift - 115
squat - 102
overhead press - 55

Total 272


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2008-03-05(9:59 AM) - #352

Dear Kelly,
I hate your guts. You are a bitch.
Sincerely,
Angie
Today's workout was the "Kelly"
5 rounds for time:
run 400m or row 500 m or bike 1/2 mile
30 box jumps
30 wall balls
My time: 37.03

Ugh. Ugh. Ugh. I finished dead last. I was not proud of my time, but I was however very proud that I finished and went on do the treadclimber for 30 minutes, and 15 minutes of badly needed stretching.


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2008-03-04(11:14 AM) - #353

March 4, 2008

20 minute warmup
demo and practice of dead lift technique

"Fran" (modified)
21-15-9
Thrusters - 35 lbs
Pull-ups (modified)
My time: 5:06
Afterward I did 50 minutes on the treadclimber, 20 more pull-ups, 30 overhead presses, and 10 minutes of stretching.


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March 3, 2008
First day ever of Crossfit for me! What have I gotten myself into???
"The MP"
Five rounds for time:
Run 1/4 mile, row 500 meters or bike 1/2 mile (Choice)
15 Burpees
25 air squats
35 sit ups

My time 50:01
I didn't think I'd make it through this, but wow!!! I did!!!

After that, I did 45 minutes on the Treadclimber and 15 minutes of stretching