"Helen"

3 Rounds for time of:
400m Run
21 KB Swings, 53#
12 Pull-ups

Time: 8:10
Previous time: 8:42

Muscle-up, Clean and Jerk

3 Rounds for time of:
10 Muscle-ups
15 Clean and Jerk, 135lbs.

Time: 19:23
Previous Time: 18:42

Note(s): Not bad. Legs sore from yesterday but I wanted to do this one anyways.
*Full Squat Clean

"Suck Balls"

50-40-30-20-10 reps for time of:
Wall Ball, 20#
Ball Slam, 25#

Time: 18:45
Previous time: 21:23

HSPU, Ring Dip

5 rounds for time of:
10 HSPU
15 Ring Dips

Time: 13:29

"Mr. Joshua"

5 Rounds for time of:
400m Run
30 GHD sit-ups
15 Deadlift, 250#

Time: 42:50

"Fran"

21-15-9 reps for time:
95lb. Thrusters
Pull-ups

Time: 6:03
Previous time: 4:23

Note(s): I blame having no competition. The last time I did fran was at my cert, and I have never felt that much adrenaline in my life... so I blame my horrible time on lack of competition.

Hang Power Clean, Clean and Jerk

Skills/Warm-up:
Snatch
Double Unders

Workout:
Hang Power Clean 7 Heavy Singles
1) 165#
2) 170#
3) 175#
4) 180#
5) 185#
6) 190#
7) 195#

Then:
Clean and Jerk (max effort)
1) 190# (PR tie)
2) 195# (PR)
3) 200# (New PR)

Cool down:
Jump Rope

KB Snatch, Ring Push-up, Double-under

5 Rounds for time of:
20 KB Snatch @ 53# (10 each arm)
40 Ring Push-ups
60 Double-unders

Time: 38:24

Note(s): I wanted to combine an exercise that I don't do often and an exercise that I suck at w/ ring push-ups. I do not do KB Snatches often so I decided I would throw that in. Double-unders are one of my worst exercises. I surprisingly got a lot better at them today since I did 300 total.

OHS, GHD, Thruster, Pull-up

Overhead Squat 5x3
1) 95#
2) 105#
3) 115#
4) 120#
5) 125# (failed)

Then:
For time:
10 GHD Sit-ups
10 Hip & Back Extensions
95 pound Thrusters, 30 reps
50 Pull-ups

30 GHD Sit-ups
30 Hip & Back Extensions
95 pound Thrusters, 20 reps
35 Pull-ups

50 GHD Sit-ups
50 Hip & Back Extensions
95 pound Thrusters, 10 reps
20 Pull-ups

Time: 24:19

Power Clean, Ring Dips

For time:
155 pound Power clean 15 reps
30 Ring dips
155 pound Power clean 12 reps
24 Ring dips
155 pound Power clean 9 reps
18 Ring dips
155 pound Power clean 6 reps
12 Ring dips
155 pound Power clean 3 reps
6 Ring dips

Time: 11:37

"JT"

21-15-9 reps for time of:
HSPU
Ring Dip
Push-up

Time: 11:52

Note(s): HSPU @ 90 degrees

Front Squat, Pull-ups

Front Squat 5x5
1) 155#
2) 175#
3) 180#
4) 185#
5) 190#

Then:
Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

Note(s): Due to time constraints I did 2 rounds as perscribed, then switched to the 35# dumbbell, then the 25 and did a total of 4 rounds. Rounds 3 and 4 rest was taken as needed.

Time: 18:46

Deadlift, Run, HSPU, Pull-up

Strength:
Deadlift 3-3-3-3-3
1) 275#
2) 295#
3) 300#
4) 315# (failed rep 3)
5) 315# (failed rep 2)

Workout:
Complete four rounds for time:
Run 400 meters
15 Handstand Push-ups
15 Pull-ups

Time: 16:05

Hang Power Clean, C&J Ladder

Hang Power Clean 6 heavy singles:
1) 185# (failed)
2) 185# (failed)
3) 165#
4) 170#
5)175#
6) 180#

Note(s): Tried to do too much too fast.

Then:
Clean and Jerk Ladder
With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute... continuing as long as you are able.

7 Completed
Failed at 8 minutes rep 5

"Fight Gone Bad"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

Note(s): one minute rest between rounds. I had to hold the stopwatch in my hand and try to do the workout at the same time all the while sprinting inside to row... Score is a rough estimate. This is a hard workout to do by yourself.

Estimated Score: 300ish

"Murph" w/ 20lb. Vest

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

Time: 1 hour 2 minutes and 54 seconds.

"Michael"

3 Rounds for time of:
800m Run
50 Sit-ups
50 Back Extentions

Time: 20:30

Thruster, Hang Power Clean, SDHP

Complete as many rounds as possible in 20 minutes of:
5 Thruster, 95lbs.
7 Hang Power Clean, 95lbs.
10 Sumo Deadlift High-pull

Rounds: 8 + 5 Thruster, 7 HPC, 5 SDHP

Bench Press, KTE

10-9-8-7-6-5-4-3-2-1 reps for time of:
Bench Press @ 155#
KTE

Time: 11:31

One Mile Run

Mile run for time:
5:57

Note(s): First day of practice went well. Swing feels a bit off but other than that I feel really good about this year. I was pretty tired for that run though. Oh well.

Team Workout

Team of Two
10 rounds for time of:
P1) 12 Pull-ups
P2) Ring Push-ups (until partner finishes)

Joe, Gil: 16:45

"Elizabeth"

21-15-9 reps for time of:
135lb. Squat Clean
Ring Dips

Time: 11:53
Previous Time (10/30/08): 12:30

Box Jump, CW, KB, Lsit, Push, Lunge

3 rounds for time of:
25 box jumps 25"
4 cartwheels (2 ea side)
15 1-hand kb swings ea hand 44#
30 second L-sit
10 plyo ball push-ups
2 star lunges

Time: 16:12

2008 in Review

What a great year! Plenty of CrossFit memories that will never be forgotten. Let us review shall we?

On January 1st 2008 I made the mistake of posting goals that ended up changing a few months later. Technically I did not chase those goals since I found new or better ones.

Tuesday, January 1, 2008

Sometimes I get so consumed with accomplishing something I set too high of standards...

Goals
Deadline: December 31, 2008

• 25 Pistols Each Leg
• 2x Bodyweight Squat
• 60 Ring Pushups
• 1 ½ x Bodyweight Bench Press
• 20 Foot Rope Climb 2 Trips touch and go, no feet
• 1x Bodyweight Overhead Squat (15 reps)
• 2 KB Clean & Jerk 150 reps in 10 Minutes @ 24kg
• 400 Meter Run 1:00
• 2 ½ x bodyweight Dead Lift
• 1x Bodyweight Military Press
• 10 Full range handstand pushups
• 1 ½ x Bodyweight Clean
• 15 second Front Lever
• ¾ Bodyweight 1 Mile sandbag carry
• 2:10 800 Meter Run
• 1:25 500 Meter Row
• 30-Inch Vertical Jump
• 50 Ring Dips
• 1 Dip with 1x Bodyweight
• 40 Dead hang pull-ups
• 15 Muscle ups without touching ground
• 1:30 L-Sit
• 1 ¼ x Bodyweight Snatch
• 15 rounds in 20 minutes of “Mary” circuit (10 Handstand Push ups, 10 Pistols, 15 Pull ups = 1 round)
• 5:00 1 Mile Run

I have set a new deadline for these goals. I still want to chase them but I found that chasing something as specific as this means specialization, which I do not want to do. I want to train hard and constantly varied and end up able to do these listed benchmarks without training specifically to do them.

My top 10 CrossFit Memories of 2008
10) Performing every CrossFit exercise and then some
9) Learning Double Unders
8) Teaching myself the Snatch (that was fun...)
7) Going from a 14min + 30 muscle-ups for time to a 5:11
6) Learning the Handstand and the HSPU
5) Going from a 225lb. Deadlift to a 395lb. Deadlift
4) Starting Full Time CrossFit on January 1st 2008
3) Joining CrossFit Tacoma while home from school
2) Fran time from 9:13 to 4:23
1) CrossFit Level 1 certification on October 18th and 19th 2008

2009 Here I come! LETS WORKOUT!!!!