Cool Video

Well, I have a new goal:

Single Thrusters

I attempted to find my last Thruster PR, but it has been so long that I do not have the numbers in my new log book. I remember it being around 180 or so. The Workout:

Thrusters
1, 1, 1, 1, 1, 1, 1

Weight: 165, 170, 185, 190, 190, 195 (fail), 195 (Pr)

I was feeling good today. I must have my diet back in line. I need to spend a few days writing everything down and reevaluating.

Chopper

I found today's wod on Crossfit Connection, an affiliate out of Canada. I believe it was a wod at one of the regional qualifiers. The Workout:

50 Double Unders (40)
40 Box Jumps (30)
30 Knees to Elbows from the rings (20)
10 Snatch @ 135 lbs / 85 lbs (115 lbs)
5 Muscle Ups for the men
100 m Weighted run with 70 lbs

2 Rounds with a 15 minute time limit

Time: 18:46

I obviously did not finish within time, even with scaling. Guess I am not ready for the Crossfit games. I have a lot of work to do.

Crossfit Humor

Top 10 things overheard at CrossFit that sound dirty but really aren’t

10 I did Angie this morning
9 I did Helen this morning in less than 8 minutes
8 I really need to work on my Snatch
7 My double unders stink
6 My back is sore from all the Thrusters with Fran last night
5 I never get tired working on my jerk
4 After the wallball shots, I puked
3 I’m going to work on my goat tonight
2 That’s a killer WOD
1 It’s okay…a lot of guys can’t get a muscle up…you’re probably just tired

Snatches and Box Jumps

My GF and I went back to Crossfit Confluence against today. It is becoming a nice weekend trip down the road. The Workout:

15 Power Snatches
30 Box Jumps
10 Power Snatches
20 Box Jumps
5 Power Snatches
10 Box Jumps
*For Time

Time: 6:16 at 95 lbs.

Thanks to Coach Patrick for helping with my Snatch form. It has been an oly lift I have been struggling with for a while. It was great to finally receive some certified training.

Single Push Jerk

I had to take a night off last night. That is ok, I am heading to Crossfit Confluence tomorrow (Saturday). The Workout:

Push Jerks
1, 1, 1, 1, 1, 1, 1

Weight: 195, 195, 200, 205, 215, 220 (PR), 220lbs

I may have been able to push 225lbs, but I was feeling a little unstable today and my form was dropping out.

Deadlifts and Double Unders

I usually hop on the chance to do some double unders. The Workout:

Three rounds for time of:
275 pound Deadlift, 10 reps (Porch: 225 lbs.)
50 Double-unders

Time: 9:06

I am really displeased with that time. I could not find a rhythm with my DU's and could barely string more than 10 together. I guess I still need to get used to my new rope.

For those who do not know, Double Unders - jumping rope while passing the rope under you two times for every jump.

Pullups, Box Jumps, GHD

After a nice two day break nursing some sore muscles and injuries, I headed back to the globo last night. The Workout:

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Chest-to-bar pull-up
Box jump, 30 inch box (28 in. Box)
GHD sit-up (Reg. Sit-ups)

Time: 9:06

My globo does not have a GHD anywhere near a pull up bar, and I do not do them on a regular basis. So, I scaled to the Porch. Also, no boxes. The highest bench sits about 20 inches. I had to add 45 lb plates on top to get as close to 30 as possible. I measure at 28 inches and proceeded. Good WOD.

Other Blog

I created a new blogger blog for my law business. Check my profile information, or go to mbeckerlaw.blogspot.com. Not much there yet, but I will be updating all week.

Kalsu

My girlfriend and I headed over to Crossfit Confluence on Saturday. The Workout:

Kalsu:
100 Thrusters for time

Every minute, on the minute, complete 5 burpees.

Time: 14:45

The RX'ed weight was 135 lbs. No way in hell that was happening. I completed the first 50 with 95 lbs, and the second 50 with 65 lbs.

Death by pullups and HSPU

Last Friday: The Workout:

With a continuously running clock, do one pull-up and one handstand push-up the first minute, two pull-ups and two handstand push-ups the second minute, three pull-ups and three handstand push-ups the third minute... continuing as long as you are able. When you cannot complete the required number of reps for either exercise, continue only with the other as long as you are able.

Use as many sets in any order each minute as needed.

Post number of minutes successfully completed for each exercise to comments. Their sum is your score.

Time: 17 minutes of Pull-ups, 9 Minutes of Handstand Pushups

That is a new record for death by pullups.

Murph

I was really excited when I saw Murph show up on the mainsite, but when I finished last night, I was no longer excited. The Workout:

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Time: 39:16 (RX'ed)

I broke up my sets by 50. Except broke up the last set of pushups into 30 and 20, and squats into 70 and 70. I think next time I will follow a Cindy break up.

For those who will inevitably ask:

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.

Back Extentions, Knee to Elbows, Overhead Squats

Tough WOD last night. The Workout:

Complete as many rounds in 20 minutes as you can of:
15 Back extensions (Sub'ed Good Mornings)
15 Knees to elbows
95 pound Overhead squat, 15 reps (Porchish scaling - 10 reps)

Rounds: 7 rnds + 15 Back Extensions

I started this WOD RX'ed, but quickly realized I needed to back off the reps if I were going to complete a sufficient number of rounds. I wanted to stay at 95 lbs for my OHS, so I dropped the reps to 10. It was a good choice.

Weighted Pullups

Friday was a run, Saturday was a 7 mile hike, Sunday was a complete rest day.

I was back to the Globo today. I decided to start the week with the mainsite wod for Sunday. The Workout:

Weighted Pull-ups
1, 1, 1, 1, 1, 1, 1

weights: 85, 90, 95, 97.5, 97.5, 100, 102.5 (PR) at 171 lbs.

This was 7.5 pounds heavier than last October. I attempted 105, but failed. I should have made a second attempt.

Deadlift and Pushups

I was excited for last night's WOD. I have been regaining confidence in my deadlifts recently and love to do pushups. The Workout:

Ten rounds for time of:
135 pound Deadlift, 15 reps
15 push-ups

Time: 15:53 (Rx'ed)

Not the best time, actually kind of slow. However, am trying to move up to RX'ed wods all the time, so I wanted to push myself through a heavier weights for more rounds. I had a little trouble keeping the pull force on my hamstrings as they were fatigued from past WODS.

Rope Climb, HSPU, One Legged Squats

Just in case I did not get enough OHS's on Monday night, I did more last night. The Workout:

Five rounds for time of: (Pack)
15 foot L-rope climb, 1 ascent (Rope Climb)
5 Parallette handstand push-ups (reg HSPU)
45 pound barbell One-legged overhead squat, 10 reps (45 lb. DB Squats)

Time: 13:36

Due to equipment restrictions at my Globo, I had to modify this one. I did 15 tuck pullups/Kip pullups, 5 HSPU, and 2 x 45lb DB one legged squats and 3 unweighted one legged squats. It almost seems like I did a completely different WOD, but it was still really tough.

Deadlifts and Overhead Squats

This was posted last Friday on my Birthday. Unfortunately, I was not able to get to a gym to do, so I did my b-day wod last night. The Workout:

21-15-9 reps of: (Porch = 12, 9, 6)
225 pound Deadlift
135 pound Overhead squat

Time: 6:19

I was happy with this time, but unhappy with my OHS form. I should be able to OHS 135 easily, but I still have no confidence or shoulder strength to be under the bar. Time for some skills work.

7x3 Shoulder Press

Good WOD to end the 3 days on. The Workout:

Shoulder Press:
3, 3, 3, 3, 3, 3, 3

weight: 135, 135, 135, 140 (PR), 140, 145(f), 135

I seemed to find my max weight almost from the beginning. I was not real strict on my 140.

p.s. the mainsite picture for today is disgusting.

Law Practice

For those of you following this blog, I wanted to share my new website. Head over to http://mbeckerlaw.com. There you can find my contact information if you ever have any friends in Pittsburgh who need some legal help, or find yourself here. Also, I plan to start a legal blog under the "blogs" page, so check back.

If you have any requests or suggestions for my upcoming legal blog, let me know, I will be looking for interesting topics.

For less formal ways to follow my practice, be sure to check out the "other links" page.

8x 400m Run

Wow, I have no posted in a few days. I apologize. I have been updating my online marketing sites in hopes finding more clients for my legal practice. Because of freezing weather and snow fall, I had to run on a treadmill yesterday. The Workout:

8 rounds of:
Run 400 meters
Rest 90 seconds

Post total time to comments not including 8th rest.

Time: 23:25

I set the treadmill on Max speed of 10.0 and thought I could go faster. However, by rounds 6, 7, and 8, I was dead. Why do I always think running wods with be easy?