3 Rounds for time of:
400m Run
21 KB Swings, 53#
12 Pull-ups
Time: 8:10
Previous time: 8:42
Friday
Thursday
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
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
Wednesday
"Suck Balls"
50-40-30-20-10 reps for time of:
Wall Ball, 20#
Ball Slam, 25#
Time: 18:45
Previous time: 21:23
Wall Ball, 20#
Ball Slam, 25#
Time: 18:45
Previous time: 21:23
Tuesday
Sunday
Saturday
"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.
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.
Friday
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
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
Wednesday
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.
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.
Tuesday
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
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
Monday
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
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
Saturday
Friday
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
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
Wednesday
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
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
Tuesday
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
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
Monday
"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
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
Saturday
"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.
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Time: 1 hour 2 minutes and 54 seconds.
Friday
Thursday
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
5 Thruster, 95lbs.
7 Hang Power Clean, 95lbs.
10 Sumo Deadlift High-pull
Rounds: 8 + 5 Thruster, 7 HPC, 5 SDHP
Tuesday
Monday
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.
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.
Sunday
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
10 rounds for time of:
P1) 12 Pull-ups
P2) Ring Push-ups (until partner finishes)
Joe, Gil: 16:45
Saturday
"Elizabeth"
21-15-9 reps for time of:
135lb. Squat Clean
Ring Dips
Time: 11:53
Previous Time (10/30/08): 12:30
135lb. Squat Clean
Ring Dips
Time: 11:53
Previous Time (10/30/08): 12:30
Friday
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
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
Thursday
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
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!!!!
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
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!!!!
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