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
Sunday, February 28, 2010
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.
Subscribe to:
Posts (Atom)