Tonight was a CF classic at CFC. The Workout:
"Helen"
Three rounds for time of;
400m Run
21 KB Swings
12 Pull ups (chest to bar)
Time: 9:43
This was the first time doing the wod with a full 400 meter run. It slowed me down a little.
Monday, November 29, 2010
Friday, November 26, 2010
Angie
It was a nice chilly morning today. After Thanksgiving, I was looking for a tough metcon. Coach P delivered. The Workout:
"Angie"
For Time:
100 pullups
100 pushups
100 sit-ups
100 squats
Time: 16:02 rx
I looked at my log book. I did this wod almost 1 year ago, and finished in 16:57. Not bad improvement over the last year.
"Angie"
For Time:
100 pullups
100 pushups
100 sit-ups
100 squats
Time: 16:02 rx
I looked at my log book. I did this wod almost 1 year ago, and finished in 16:57. Not bad improvement over the last year.
Wednesday, November 24, 2010
Power cleans, pushups, squats/ring dips
For the last wod before the Thanksgiving meal, this was a good one. The Workout:
Complete as many rounds as possible in 3 minutes:
3 Power Clean 155 lbs
6 Push Ups
9 Air Squats / 9 Ring Dips
Repeat for 6 rounds. Rest for 1 minute between each 3 minute round. Perform Air Squats on Rounds 1, 3, 5 and Ring Dips on Rounds 2, 4, 6. Start each round where you ended the previous 3 minute round.
Rounds: 19
Not too bad.
Complete as many rounds as possible in 3 minutes:
3 Power Clean 155 lbs
6 Push Ups
9 Air Squats / 9 Ring Dips
Repeat for 6 rounds. Rest for 1 minute between each 3 minute round. Perform Air Squats on Rounds 1, 3, 5 and Ring Dips on Rounds 2, 4, 6. Start each round where you ended the previous 3 minute round.
Rounds: 19
Not too bad.
Tuesday, November 23, 2010
Fran
Everyone's favorite. The Workout:
"Fran"
21-15-9
Thrusters
Pull ups
Time: 3:45 rx
That is almost 30 seconds faster than my old pr. Awesome
"Fran"
21-15-9
Thrusters
Pull ups
Time: 3:45 rx
That is almost 30 seconds faster than my old pr. Awesome
Crossfit Total
Last night was the Total. I had not done the Total for a while, so I was hoping my weights would increase. The Workout:
"Crossfit Total"
Back Squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep
Weights: 295, 150, 375
My squat and press have not increased at all. That is rather disappointing.
"Crossfit Total"
Back Squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep
Weights: 295, 150, 375
My squat and press have not increased at all. That is rather disappointing.
Saturday, November 20, 2010
Elizabeth
This was Tuesday's wod. It was my first time since coming to CFC that I have done ring dips for a wod.
"Elizabeth"
21-15-9 of;
Cleans at 135 lbs
Ring Dips
Time: 5:28 rx
"Elizabeth"
21-15-9 of;
Cleans at 135 lbs
Ring Dips
Time: 5:28 rx
Tuesday, November 16, 2010
Single Deadlifts
I did not expect to PR last night because I just PR'ed at Fall Brawl. However . . . The Workout:
Single Deadlifts
1, 1, 1, 1, 1, 1, 1
weight: 365, 375, 375, 380(pr), 365, 315, 315
My form on the 380 was really bad. I need to work on that.
Single Deadlifts
1, 1, 1, 1, 1, 1, 1
weight: 365, 375, 375, 380(pr), 365, 315, 315
My form on the 380 was really bad. I need to work on that.
2 wods
Friday's happy hour class was awesome. I loved the double metcons. The Workout:
As many reps as possible in 7 minutes of;
10 Overhead squats
10 Hand release push ups
reps - Maybe 62
Rest approx. 7 minutes.
Followed by as many reps as possible in 9 minutes.
7 Pull ups
14 Pistols
21 Double unders
Reps - 230 something
Overall score - 292 (?)
I don't really remember my numbers here.
As many reps as possible in 7 minutes of;
10 Overhead squats
10 Hand release push ups
reps - Maybe 62
Rest approx. 7 minutes.
Followed by as many reps as possible in 9 minutes.
7 Pull ups
14 Pistols
21 Double unders
Reps - 230 something
Overall score - 292 (?)
I don't really remember my numbers here.
Thursday, November 11, 2010
Single Split Jerks
One of my favorite oly lifts. Too bad my wrists and legs hurt so bad from Front squats. Oh well, I still Pr'ed. The Workout:
Split Jerk
1-1-1-1-1-1-1
weight: 205, 215, 225, 235 (PR), 235 (F), 235(F), 215
The PR was ugly, but I will take it
Split Jerk
1-1-1-1-1-1-1
weight: 205, 215, 225, 235 (PR), 235 (F), 235(F), 215
The PR was ugly, but I will take it
Front Squats, Burpee/Box Jumps
After heavy Front Squats, we followed up with a nice metcon of moderately heavy front squats. I have been trying to add factors to my wods to make them more difficult lately. A regular factor is the addition of a 20 lb weight vest. The Workout:
7 rounds for time of;
7 Front squats @ 185 lbs.
7 Burpee box jumps
Time: 15:13 at 185 and 155 (20 lb weight vest worn the whole time)
I started the wod at the prescribed weight. I barely made it through 3 rounds. We dropped the weight to 155 for the remainder. The bar weight included the 20 lb weight vest.
7 rounds for time of;
7 Front squats @ 185 lbs.
7 Burpee box jumps
Time: 15:13 at 185 and 155 (20 lb weight vest worn the whole time)
I started the wod at the prescribed weight. I barely made it through 3 rounds. We dropped the weight to 155 for the remainder. The bar weight included the 20 lb weight vest.
Tuesday, November 9, 2010
Front Squats
Started off the week with a heavy day last night. My least favorite squat, the front squat. The Workout:
Front Squat
1, 1, 1, 1, 1
weight: 225, 235, 245, 255, 265(f)
Everything from 235 lbs and up was a PR. Awesome
Front Squat
1, 1, 1, 1, 1
weight: 225, 235, 245, 255, 265(f)
Everything from 235 lbs and up was a PR. Awesome
Wednesday, November 3, 2010
Pullups, Pushups, and Box Jumps
I was really excited for this wod last night. At the suggestion of a fellow xfitter, I decided to wear a 20 lb weight vest. Not a horrible idea. The Workout:
As many rounds as possible in 15 minutes.
3 Weighted pull ups (25 lb dumbbell)
6 Chest slap push ups
9 Box jumps
rounds: 12 with a 20 lb weight vest.
I think I will wear the vest more often.
As many rounds as possible in 15 minutes.
3 Weighted pull ups (25 lb dumbbell)
6 Chest slap push ups
9 Box jumps
rounds: 12 with a 20 lb weight vest.
I think I will wear the vest more often.
Burpees and Pullups
I had to sub in as a coach on Crossfit Confluence on Monday. It was Awesome. However, because I coached for two classes, I had to do a different workout beforehand. I pulled my wod from the Lake Tahoe challenge.
3 Rnds for time:
20 Burpees
20 Chest to bar pullups
time: 7:57 rx
I need to go see how fast James Hobart did this.
3 Rnds for time:
20 Burpees
20 Chest to bar pullups
time: 7:57 rx
I need to go see how fast James Hobart did this.
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