Front Squat

Front squat 3-3-3-3-3 reps

185
205
225
245
250(1 time then lost it at the bottom of the lift on second rep)
225

I did not get 250 three times but my old on rep PR for this lift is 245 so this was actually a PR even though I did not finish. I also had a three rep PR by 10lbs because 235 was my old PR. So it was a good day today. I did use wrestling shoes and that may have helped, I know it did not hurt. With this lift the best thing for me was having Ron tell me when I to or under parallel. This allowed me to keep my chin up. Last time I had to look in the mirror and that affected my form. I also would like to think I am getting a little stronger.

HSPU, Pull-ups, KB swings, Sit-ups, Burpees

For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees

Time:14:55

I think the past few days of catching up has caught up with me. Started this one with sore legs. However, I took Ben's advice on burpees and I think it helped. I hit the ground with my hands close together and jump up with my feet spread apart. I think that makes me a little faster.

Wall ball, Muscle-ups

For time:
50 Wall ball shots, 20 pound ball
10 Muscle-ups
40 Wall ball shots, 20 pound ball
8 Muscle-ups
30 Wall ball shots, 20 pound ball
6 Muscle-ups
20 Wall ball shots, 20 pound ball
4 Muscle-ups
10 Wall ball shots, 20 pound ball
2 Muscle-ups

Time = 14:25

Not to proud of the time but it was my 3rd workout of the day. I know I can do better. I am happy that I have got the muscle-ups down. They went much better than I thought. Now I am looking forward to the 30 muscle-ups WOD.

Hang power cleans, Burpees

Three rounds for time of:
135 pound Hang power cleans, 15 reps
15 Burpees

Time = 5:50

I am not happy with this time! However, I did learn something that will help with burpees. My elbows have been sore and I did this workout at a power stand. The hard surface messed me up on the burpees. I walked over to the AstroTurf for the second two rounds and the first round was much slower than the second and third! Something about the softer surface made it easier to blast through. Probably because there were only 15. I just could not get any rhythm with the hard surface. I have a workout tomorrow with 70 burpees and it will be on the turf.

Going to be an interesting day:

4.2 miles this morning
This workout over lunch break
Wall-ball and muscle-ups after practice tonight

Back Squat, Ring dips

Five rounds for load and time of:
Back Squat, 3 reps
20 Ring dips

Weight = 265
Time = 11:01

I warmed up with 8 reps of 135, 6 reps of 225, 1 rep of 275

I nearly decided to use 275 as my weight and I probably could have done it. I was afraid I would be too gassed from the workout to get parallel. Actually, squats were easier than I thought they would be. I had time for my legs to rest on the last rounds because my arms were at muscle failure and I could only do about 5 ring dips at a time. I did the first two rounds in about two minutes and fell apart on the rings after that.

"Paul"

Five rounds for time of:
50 Double unders
35 Knees to elbows
185 pound Overhead walk, 20 yards

Time 18:21

I would have been faster if my jump rope did not break. I tried to use a cheep light one and kept doing one and done over and over. When Ron finished with his I took it and got back on track. I racked the 185 up high so I did not have to pick it up. I waked 10 yards did a U turn and came back. The U turn really worked my core. My sides are a little sore today. I turned different ways each time to keep everything even.

Clean one time each minute

Clean one rep every minute on the minute for 15 minutes.

185-stepping back on heals
185
185
190
190
195
195
195
195
200
200
200
200
205
205

Finished with a 5lb PR max of 215

I started with what I thought would be about the most I could do because my old hang clean max was 180. On January 13 I maxed out a new PR at 210. I did not know how much only one minute of rest would affect me. One minute seemed to be sufficient for full recovery. I have decided I will do squat cleans every time unless the main sight says otherwise. I also have decided if I am going to squat clean then I am going to get my butt all the way down below parallel. My PR of 210 was not a squat clean so I thought 185 would be about all I could do but I did feel confident about it after doing some warm up squat cleans at a lower weight. On the first rep I pulled the bar up with a curve toward myself catching it as it hit my chest pretty hard. I was half falling half stepping back off the platform as I got that one up. Pulled the bar straight up after that and really was able to perfect form. Started getting confident and slowly added weight in small steps. When I was done I still felt pretty good and looked up what I wrote on January 13 when I maxed out last and attempted 215 twice. Then I said, "I would have liked to have gotten 215 but did not want to damage anything. Next time" Well I decided this was "next time" and squat cleaned 215.

Weighted pull-ups, Sprint, Handstand push-ups

Complete as many rounds in 12 minutes as you can of:

50 pound dumbbell Weighted pull-up, 3 reps
Sprint 50 meters
3 Ring handstand push-ups

Subbed Handstand push-ups for Ring handstand pus-hups. I need to learn how to do it rings and since I have a pair of rings I don't have an excuse.

I got 15 rounds + all weighted pull-ups and about 25 meters

I know I can do more on a normal day. This was my second Crossfit workout and I did it about 30-45 minutes after quite a few slices of pizza.

Lunge, Squats, Extensions

3 rounds for time of:
Walking lunge, 100 ft
50 Squats
25 Back extensions

Time: 6:31

Back was burning and I felt like puking. Did not stop except for a breath on body squats. I don't know how to make it much faster. I even did a forward roll out of the back extension chair into walking lunges to save time.

Row or SDHP

Four rounds for time of:
Row 500 meters
Rest 3 minutes

Subed SDHP for the rowing (1SDHP=10 meters of rowing)

1:12
1:03
1:01
1:05

I pushed down the bar on the last three reps to speed up. Tried to change my form on the last round and slowed down a little.

"McGhee"

Complete as many rounds in 30 minutes as you can of:

275 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box

I got 15 rounds + all Deadlifts + 5 push-ups. I went on and finished the 16th round. I am more interested in how my back feels today then the rounds I got yesterday. This is the first time I have had muscle soreness in my back WITHOUT my back being out of place. It just feels the same as my legs when I squat high reps or my chest when I bench a lot. I am very excited about this. It used to be anytime I had to do deadlift with high weight I just knew my back would be messed up for a week or two. I think my back is finaly getting strong enough that I can have more confidence in these lifts. I am actually looking forward to the 10, 9, 8... 150% body weight for deadlift, 100% bench and 75% squat clean. I have never been able to finish this one without messing up my back. I think I can do it now!

Filthy Fifty

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press,
45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

My time:19:53 = PR by 2:23 + knees to elbows

I have had two days off to think about this one. I did not run this morning and I have been drinking extra water all day for this workout. I fell apart at wall ball but got my head back in the game for burpees. I did not let myself stop. I tried to do 10 slow followed by 10 fast but it was more like 13 or 14 slow and 6 or 7 fast, anyway I did not stop on burpees. According to my last time I had to improve on double unders and they saved me. I really was shooting at under 20 and lucked out on the double unders. Only had a single "one and done" and I strung about 20 together and also had 15 straight. I just focused hard and got a little lucky at the end. Still shaking where I can hardly type but I have a smile because I made my goal.


On Sunday, July 19, 2009 I said the following:

My time:22:15
I must get better at Double unders! I some how missed knees to elbows; I will get it next time.

Snatch Balance

Snatch balance
1-1-1-1-1-1-1

135
155
165
175
185(F0
185
190(F)
190(F)
190(F)
190-YES BABY!!!
135- I did a few of these for form instead of going up on weight for my #7

Fun lift. I played around with it a little working of the form before I started which was helpful. Got short on time and decided to finnish working on form as well. Might be able to get five or 10 more pounds but I would probably mis 5 or 6 times before I get it and I do not have the time today.

"Erin"

Five rounds for time of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups

My time 12:55

Back Squat, Handstand walk

Five rounds for time of:
135 pound Back squat, 20 reps
Handstand walk 20 yards

Time: 9:06

Some Crossfit guy, Chris Spealler, did it in 8:32. This one seems to be made for me. Maby I should shoot to beat him next time.

"DT"

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean,
9 reps
155 pound Push jerk, 6 reps

The following is what I wrote, the last time I did this, on Aug. 1, 2009:

My time: 18:24I did the first round as RXed but it would have taken me all day so I dropped the weight to 135 for the next four rounds. Next time I want to do the first two rounds as RXed, then three, then for four and then five. It would be great if I can do this and still keep the time pretty close to the same.

Well I bet I ran that morning on Aug. 1st where I did not this time and it probably took about a minute to take some weight off the bar but I still had a big improvement. I did all 5 rounds as RXed and my time was 14:59! I think my main improvement was in the Push jerk and now I need to just get better all around and not stop to breath as much. But, for now I am happy with my performance.

Rows, Double-unders, Burpees

For time:
Row 500 meters
150 Double-unders
50 Burpees

Time 10:10

I am pretty disappointed in myself on this one. Ron beat me and he did 300 jumps for jump rope where I only had 150 Double-unders. That is what killed me. I could not get a rhythm. I had lots of one and done jumps. I am going to switch to wrestling shoes next time because the side tread in my cross training shoes keeps catching the rope. That is still just a lame excuse. The bottom line is I did not even break 10 minutes and I should have.

Dumbell Clean & Jerks, Weighted Pull-ups

10 Dumbbell Clean & Jerks
1 Weighted pull-up
9 Dumbbell Clean & Jerks
2 Weighted pull-ups
8 Dumbbell Clean & Jerks
3 Weighted pull-ups
7 Dumbbell Clean & Jerks
4 Weighted pull-ups
6 Dumbbell Clean & Jerks
5 Weighted pull-ups
5 Dumbbell Clean & Jerks
6 Weighted pull-ups
4 Dumbbell Clean & Jerks
7 Weighted pull-ups
3 Dumbbell Clean & Jerks
8 Weighted pull-ups
2 Dumbbell Clean & Jerks
9 Weighted pull-ups
1 Dumbbell Clean & Jerks
10 Weighted pull-ups
Use 25, 45, or 65 pound dumbbells. Use one of the C&J dumbbells as the load for the weighted pull-ups. Placing the dumbbell between legs crossed at the ankles works very well.

Time=15:46 with the 45lb dumbbells

I thought about using the 65s but Clayton did and seemed to regret it a little. I think I could have finished but I would not have been very out of breath because I would have had to wait so long for the strength to do the pull-ups.
I lost a little time due to two things: The first is I should have worked on my Dumbbell Clean and jerk more. On about the second or third set I got the motion down and sped up quite a bit. I also should have put down some bumper weights to lay the dumbbell on for the weighted pull-ups. My arms were not long enough to for my feet to reach the floor and pick up the weight. I had to take the time to stack a 45 and 25lb weight so I could reach.

1600, 1200, 800, 400

Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters

Post times to comments.

1600 Time=6:34 Goal=6:40
1200 Time=4:43 Goal=4:45
800 Time=2:59 Goal=3:00
400 Time=1:29 Goal=1:15


I messed up with my goals a little. I figured up my lap time for each distance to make my goal. I probably should have made my 1600 goal 6:36(1:39 laps) the 1200 goal 4:42(1:34 laps) and the 800 goal 2:58 (1:29 laps) but I didn't know what I could do. Actually, the first three runs did not hurt that bad. The last one did. I didn't take into account the shorter rest time after each race. I had my lap time drop by five seconds for each race that got shorter and I thought I would just gut out the last race and blast it as it is only one lap. Not the case I was sucking air pretty hard when I started and knew a 1:15 was out of the question. If I had a more realistic goal like 1:25, which went with my standard lap time drop of five seconds I think I could have done it. But it looked so helpless at the start I lost focus and fell apart.

Jenni did this one too:

1600=7:40
1200=5:44
800=3:50
400=1:36

"Tabatha Something Else"

Complete 32 intervals of work followed by 10 seconds of rest where the first eight intervals are pull-ups, the second eight are push-ups, the third eight are sit-ups and the last is body squats. There is no rest between exercises.

Post total reps of all 32 sets

Pull-ups = 14+12+12+11+11+10+10+9=89 (I have lost ground here and need to get it back!)

Push-ups=18+18+18+15+17+13+17+15=131

Sit-ups=11+12+11+12+12+12+12+12=94

Squats=20+20+20+18+19+19+19+20=156

Total reps=470

Missed my PR by 6 due to pull-ups

My pull-ups may be down from practicing muscle ups yesterday or because I was saving energy for the rest of the work out. Hoping to bring my total up, or both. Anyway I will make sure and have more next time.

Split Jerk

split Jerk 1-1-1-1-1-1-1

185
195
200
200
205
210
215

I have never maxed out on this lift. In fact I think I have only done it once. I am glad I stopped at 200. It gave me a chance work on my form where I was able to go up.