For time:
25 Squats
25 Push-ups
25 Pull-ups2
5 Sit-ups
50 Squats
50 Push-ups
50 Pull-ups
50 Sit-ups
75 Squats
75 Push-ups
75 Pull-ups
75 Sit-ups
Time:22:07
I wanted to be under 20 but bogged way down in the reps of 75. I will have to shoot for 20 next time.
Sunday, February 28, 2010
Overhead, front, back squat
Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps
Try to increase the load on each of the fifteen sets.
155, 165, 175, 185, 195
205, 215, 225, 235, 245
255, 265, 275, 285, 295
I played it safe on this one. My shoulder is still getting better and my back was out last week. I think I could add about 20 lbs to each rep. The overhead squat was very easy and did not bother my shoulder at all. I was most concerned on the front squat but it was no problem ether. I thought the back squat would be the easiest one and it was the hardest. I am still having a little trouble getting my left arm back to hold the bar and it there is some pain behind my left trap where the weight sits on my back. However, I can defiantly see it is improving.
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps
Try to increase the load on each of the fifteen sets.
155, 165, 175, 185, 195
205, 215, 225, 235, 245
255, 265, 275, 285, 295
I played it safe on this one. My shoulder is still getting better and my back was out last week. I think I could add about 20 lbs to each rep. The overhead squat was very easy and did not bother my shoulder at all. I was most concerned on the front squat but it was no problem ether. I thought the back squat would be the easiest one and it was the hardest. I am still having a little trouble getting my left arm back to hold the bar and it there is some pain behind my left trap where the weight sits on my back. However, I can defiantly see it is improving.
Wall ball, rope climb, 400
Five rounds for reps of:
1 min Wall ball shots, 20 pound
1 min 15 foot rope climb
Run 400m
Rest
Start each round exactly six minutes apart. Your rest period is whatever remains after the run.
Wall Ball- 30(1 less than the rest due to pushing button on watch),31, 31, 31, 31
Rope Climb 2,3,2,2,2 (I lost time on first rep writing my wall ball reps. I saw the time left and new I could get 3 the next time. I did but then was too winded to do it again.
All in all this wod was pretty easy due to all the rest time between rounds
1 min Wall ball shots, 20 pound
1 min 15 foot rope climb
Run 400m
Rest
Start each round exactly six minutes apart. Your rest period is whatever remains after the run.
Wall Ball- 30(1 less than the rest due to pushing button on watch),31, 31, 31, 31
Rope Climb 2,3,2,2,2 (I lost time on first rep writing my wall ball reps. I saw the time left and new I could get 3 the next time. I did but then was too winded to do it again.
All in all this wod was pretty easy due to all the rest time between rounds
Thursday, February 25, 2010
5K
Old Pr- 22:11 (7-29-09)
Today's Time 21:33
Back in July I had never timed a 5K and did not know how to pace it. I started to slow. This time I my goal was to run each lap at or under 1:45. Also, the first time I looked at my watch at every 200 but this time I just ran and checked my time at each lap. I relaxed more by not constantly watching my watch. This actually made my back feel better. I was happy with time but I think I pr because of pacing it better instead of being in better shape.
Today's Time 21:33
Back in July I had never timed a 5K and did not know how to pace it. I started to slow. This time I my goal was to run each lap at or under 1:45. Also, the first time I looked at my watch at every 200 but this time I just ran and checked my time at each lap. I relaxed more by not constantly watching my watch. This actually made my back feel better. I was happy with time but I think I pr because of pacing it better instead of being in better shape.
Tuesday, February 23, 2010
Thrusters and Pull-ups
Five rounds for max reps of:
2/3 Body weight thruster
Pull-ups
Weight 173-174
115lb Thrusters- 11, 12, 10, 11, 11 (55)
Pull-ups- 40, 31, 30, 28, 30 (159)
Not a pr on pull-ups but still happy with it considering I couldn't do hardly any a week ago.
2/3 Body weight thruster
Pull-ups
Weight 173-174
115lb Thrusters- 11, 12, 10, 11, 11 (55)
Pull-ups- 40, 31, 30, 28, 30 (159)
Not a pr on pull-ups but still happy with it considering I couldn't do hardly any a week ago.
Monday, February 22, 2010
"Garrett"
Three rounds for time of:
75 Squats
25 Ring handstand push-ups
25 L-pull-ups
I subbed Ring handstand push-ups for normal handstand push-ups
Time-18:55
This one was pretty cool because my back has been a little out all weekend. In fact I skipped working out on Saturday and Sunday hopping it would get better. Well since my driveway is a muddy bog I knew I was not going to run and I would not have any other time to workout today I came in early this mooring to do this one. On the first round of squats, which I think I am getting pretty good at, I had to fight and push through. My back was giving me a hard time. As I looked in the mirror I was disappointed to see my hips were out of line and I was still tilted to one side just like I was after squat cleans the other day. However, by the time I made it to my second set I felt like I was just blasting away at them. I looked in the mirror and was excited to see my hips were straight and I was not tilted. I feel so much better. In fact, I had trouble putting my shoes on before the workout and I changed with no problem after the workout. Now I wish I would have done this sooner!
75 Squats
25 Ring handstand push-ups
25 L-pull-ups
I subbed Ring handstand push-ups for normal handstand push-ups
Time-18:55
This one was pretty cool because my back has been a little out all weekend. In fact I skipped working out on Saturday and Sunday hopping it would get better. Well since my driveway is a muddy bog I knew I was not going to run and I would not have any other time to workout today I came in early this mooring to do this one. On the first round of squats, which I think I am getting pretty good at, I had to fight and push through. My back was giving me a hard time. As I looked in the mirror I was disappointed to see my hips were out of line and I was still tilted to one side just like I was after squat cleans the other day. However, by the time I made it to my second set I felt like I was just blasting away at them. I looked in the mirror and was excited to see my hips were straight and I was not tilted. I feel so much better. In fact, I had trouble putting my shoes on before the workout and I changed with no problem after the workout. Now I wish I would have done this sooner!
Friday, February 19, 2010
"Linda"
"Linda"
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight
Set up three bars and storm through for time.
I did squat cleans for the first time on this one. I did not throw the weight into myself and lift my elbow on my fifth rep on set of 5 of squat clean. I started to fall forward and tweaked my back when I compensated. It is not bad, just very frustrating. I finished the workout with MUCH less weight. Pretty disappointed.
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight
Set up three bars and storm through for time.
I did squat cleans for the first time on this one. I did not throw the weight into myself and lift my elbow on my fifth rep on set of 5 of squat clean. I started to fall forward and tweaked my back when I compensated. It is not bad, just very frustrating. I finished the workout with MUCH less weight. Pretty disappointed.
"Tabata This!"
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".
I subbed SDHP for rows
SDHP
14 14 14 14 14 14 14 14 (112)
Squats
21 21 20 19 19 19 19 19 (157)
Pull-ups
11 11 11 10 10 8 8 8 (80)
Push-ups
17 17 17 17 17 17 17 17 (136)
Sit-ups
14 14 14 13 13 10 10 10 (98)
Total Score = 68
Rep total = 583
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".
I subbed SDHP for rows
SDHP
14 14 14 14 14 14 14 14 (112)
Squats
21 21 20 19 19 19 19 19 (157)
Pull-ups
11 11 11 10 10 8 8 8 (80)
Push-ups
17 17 17 17 17 17 17 17 (136)
Sit-ups
14 14 14 13 13 10 10 10 (98)
Total Score = 68
Rep total = 583
Wednesday, February 17, 2010
Crossfit games final event
155 lb squat clean, 15 reps
30 toes to bar
30 box jump, 24 inch box
15 muscle ups
40lb dumbell push press 30 reps
30 double unders
135lb thrusters, 15 reps
30 pull-ups
30 burpees
300 feet walking lunge with a 45lb plate held over head
My sore shoulder just would not let me do muscle ups, even on a bar. So I subbed 15 chin-ups on parallel bars followed by 15 dips.
My time was 33:58. I wanted to get under 30 and did not think it would be a problem but got really blogged down in the burpees and lunges.
30 toes to bar
30 box jump, 24 inch box
15 muscle ups
40lb dumbell push press 30 reps
30 double unders
135lb thrusters, 15 reps
30 pull-ups
30 burpees
300 feet walking lunge with a 45lb plate held over head
My sore shoulder just would not let me do muscle ups, even on a bar. So I subbed 15 chin-ups on parallel bars followed by 15 dips.
My time was 33:58. I wanted to get under 30 and did not think it would be a problem but got really blogged down in the burpees and lunges.
Handstand PU, KB Swings, GHD's
Max rounds and reps in eight minuts of:
4 handstand push-ups
2 pood KB swings 8 reps
12 GHD Sit-ups
Subbed a 70lb dumbell for KB
I got 7 rounds plus the Handstand push-ups and one KB swing.
4 handstand push-ups
2 pood KB swings 8 reps
12 GHD Sit-ups
Subbed a 70lb dumbell for KB
I got 7 rounds plus the Handstand push-ups and one KB swing.
Row, power clean, Thrusters
Five rounds for time of:
Row 500 meters
135 pound power clean
95 pound Thrusters, 15 reps
I subbed SDHP for the rows.
Time-38:18
I started with a goal of under 25 minutes by the second round I changed it to 40 minutes for a goal. I have lost conditioning and I am working to get it back with a sore shoulder and sternum. Man, this one SUCKED!
Row 500 meters
135 pound power clean
95 pound Thrusters, 15 reps
I subbed SDHP for the rows.
Time-38:18
I started with a goal of under 25 minutes by the second round I changed it to 40 minutes for a goal. I have lost conditioning and I am working to get it back with a sore shoulder and sternum. Man, this one SUCKED!
Thursday, February 11, 2010
Back squat
Resting 60 seconds between sets:
Back squat 2-2-2-2-2-2-2-2-2-2
225
225
245
245
265
265
265
265
275
275
My shoulder was giving me trouble on this one. I could not get my left arm back far enough with the bar siting on my back so I had to use the blue sissy pad. I have never used that thing and I hate it. It makes the bar sit higher on your shoulders and shifts around as you squat. It is much more unstable but it did leave some pretty cool marks on my shoulders that I found last night.
Back squat 2-2-2-2-2-2-2-2-2-2
225
225
245
245
265
265
265
265
275
275
My shoulder was giving me trouble on this one. I could not get my left arm back far enough with the bar siting on my back so I had to use the blue sissy pad. I have never used that thing and I hate it. It makes the bar sit higher on your shoulders and shifts around as you squat. It is much more unstable but it did leave some pretty cool marks on my shoulders that I found last night.
"Stephen"
30-25-20-15-10-5 rep rounds of:
GHD sit-up
Back extension
Knees to elbow
95 pound Stiff legged deadlift
Time:20:31
The good news is I was thinking about my lungs and energy more than my bad shoulder and sternum. The bad news is I was thinking about my lungs and energy more than my bad shoulder and sternum.
GHD sit-up
Back extension
Knees to elbow
95 pound Stiff legged deadlift
Time:20:31
The good news is I was thinking about my lungs and energy more than my bad shoulder and sternum. The bad news is I was thinking about my lungs and energy more than my bad shoulder and sternum.
Monday, February 8, 2010
Deadlift 5,5,5,5,5,5,5
Deadlift 5-5-5-5-5-5-5 reps
135
225
225
225
225
225
225
I am still skipping workouts but I did not think I would be able to do this one a few days ago and I made it through. I did it a little different than it was intended. I went through it with a med. light weight but fairly fast to get heartrait up. I mainly worked on form and motion. I thought I would do it with only 135 but that felt easy enough on the bad shoulder that I put another set of bumpers on. My sore shoulder is screaming but I am pretty sure I did not do anything to hurt it.
Other signs 0f improvement are:
I can do push-ups again with less pain each day
I can do a hand stand (I can only dip about an inch and then I am on my face)
I can do connective pull-ups as long as they are dead hang, Kips are killing my sternum and shoulder
I can do GHD sit-ups with extending each arm to the ground
I feel good about this considering this time last week I was in a neck brace looking at a cat scan machine, getting X-rays, stitches and thinking my collar bone was out of place. I haven't taken a pain pill in two days. I am getting better, I just want to be back to 100% faster.
135
225
225
225
225
225
225
I am still skipping workouts but I did not think I would be able to do this one a few days ago and I made it through. I did it a little different than it was intended. I went through it with a med. light weight but fairly fast to get heartrait up. I mainly worked on form and motion. I thought I would do it with only 135 but that felt easy enough on the bad shoulder that I put another set of bumpers on. My sore shoulder is screaming but I am pretty sure I did not do anything to hurt it.
Other signs 0f improvement are:
I can do push-ups again with less pain each day
I can do a hand stand (I can only dip about an inch and then I am on my face)
I can do connective pull-ups as long as they are dead hang, Kips are killing my sternum and shoulder
I can do GHD sit-ups with extending each arm to the ground
I feel good about this considering this time last week I was in a neck brace looking at a cat scan machine, getting X-rays, stitches and thinking my collar bone was out of place. I haven't taken a pain pill in two days. I am getting better, I just want to be back to 100% faster.
"Kelly"
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball
Time:29:20
This is one I could do without slowing my recovery. Sternum is still painful in running motion. I also had to keep the ball above my chest. If it dipped my left side was too week to bring it back up. However, I felt good to feel like I was pushing hard through a workout which is the first time since the wreck.
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball
Time:29:20
This is one I could do without slowing my recovery. Sternum is still painful in running motion. I also had to keep the ball above my chest. If it dipped my left side was too week to bring it back up. However, I felt good to feel like I was pushing hard through a workout which is the first time since the wreck.
Friday, February 5, 2010
"Griff"
For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters Run
400 meters backwards
Time=14:11
This was perfect for me after the accident. Did it in the main loop of the school, 210 yards which is about 10 meters shy of 200. So I went an extra 40 meters for the last lap of the 800s and 20 meters for the 400s. My first few laps were the slowest. After a while I loosened up and it got better. I did not even have to think about my left side when I went backwards for some reason. I would like to do this one when I am running on all pistons.
Run 800 meters
Run 400 meters backwards
Run 800 meters Run
400 meters backwards
Time=14:11
This was perfect for me after the accident. Did it in the main loop of the school, 210 yards which is about 10 meters shy of 200. So I went an extra 40 meters for the last lap of the 800s and 20 meters for the 400s. My first few laps were the slowest. After a while I loosened up and it got better. I did not even have to think about my left side when I went backwards for some reason. I would like to do this one when I am running on all pistons.
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