Monday 060605

Hang Squat Cleans from Wednesday 060531
Hang squat clean 1-1-1-1-1-1-1-1-1-1 reps
Post load to comments:
1330 EST
cfwu x3, 500m on Rowing Machine (bad idea)
95x2,105x2,115--back started stiffening up with some pain, so went down to just bar x5
stretched back and hamstrings for about 20 minutes...
1900-2000 EST
Krav Maga w/Wifey for first time!

Saturday 060603

1100-1200 BJJ Open Mat Rolling
1200-1300 Krav Maga Level 1

Friday 060602

6:30 EST
1 hour ultimate frisbee
12:30 EST
I did this beauty from Monday 060529
Three rounds for time of:

Run 800 meters
115 pound Thruster, 15 reps
21 L Pull-ups

Post time to comments.

CFWUx2 w/OHS & goodmorning subs
I wound up doing 12 25#db thrusters & 14 tucked pull-ups, runs on the treadmill again...
19:56

Thursday 060601

From ;
Friday 060526
Four rounds for time of:
Run 400 meters
50 Squats

Post time to comments.

...at around 1600 EST:

CFWUx2 (-squats)
14:15 w/runs on treadmill
then to the pool for 4 laps breaststroke, 4 laps sidestroke, 4 laps backstroke and 4 laps freestyle

Wednesday 060531

From Tuesday 060530
Deadlift 1-1-1-1-1-1-1 reps
Post loads to comments.
1130 EST
CFWUx3
5x135 Warm Ups:185,205,235,255,275-fail, 235x3
5x135 to grease the groove
5x5 KTE, 50 2kg Ball Pass Bicycles, 5x5 feet to hands 2kg ball passes
1400 EST
MCMAP PT: 2 & 1/2 hours of Tan Belt sustainment and proficiency

Tuesday 060530

Gracie BJJ class, guard work & rolling...

Sunday 060527

3x1minute of jump rope, mini CFWU:
jumping jacks
Back Extensions
Sit Ups

"Mini-Linda"
5 Rounds : 10,8,6,4,2 of...
35#DB Bench Press
50#DB Deadlift
24# DB Clean
9:02

5x15# Waiters walk each arm
5x15# waiters walk w/25# famer's walk
5x 50# farmers walk

5x5: Wheel roll-outs/Foot to Hand Ball Passes

Friday 060526

Overhead Squat 5,5,5,5,5
Post loads

I used DBs for this, going light so I can hit another WOD later...
Warm Up: 20 BE, 20 Box Jumps, 20 Sit Ups, Samson Stretches
15x5,25x5,30x5,35x5,40-failed: couldn't hold it at bottom of squat, 25x5
Then did 5#DBx25, and elastic band Sots Presses x25

Wednesday 060524

Five rounds for time of:
95 pound Sumo deadlift high-pull, 12 reps
12 Ring dips

11:20
It's good to finally have rings.
I used 65# for SDLHPs, but they were unbroken sets. Cannot say the same about ring dips: 1st unbroken, 2&3 done 2x6, 4 done 3x4, last done 4,3,3,2. Followed by: 5x 1 handed snatch w/25# DB, 5x clean and press (w/2 25's), 5x goblet squat w/50# DB, 5x deadlift (w/2 50's), then 5x5 KTEs

Tuesday 060523

I fell of the main page, not getting to log in my 'Fran' before it fell from the front page at CFHQ....
anyway....
1 hour Krav Maga an hour and a half before hitting...
..."Fran"
3 rounds of 21,15,9
70 lb Thruster & Pull-Ups
8:33
followed by...
5x30 second rounds of heavy bag straight flurries

Sunday 060521

Ever feel like neglecting to blog is like bad parenting?
Or maybe I'm nutty...

Failed to record this week's adventures.
RECAP: Some workouts with my brothers, some Krav Maga, some jetskis.
SO FAR BEHIND OFFICIAL WOD!
Not even kidding.

Monday 060515

Do I even need to mention I'm still behind the WOD?
from
Thursday 060511

"Isabel"

For time:
Snatch 135 pounds, 30 reps
Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.

I had to adapt a little, no bar today...
CFWUx3
30xDB snatch w/each hand instead
10w/40#,10x/30#,10w/25# 6:25
150ft 50#db farmer's walk
150ft 25#db waiters walk each hand
10 minute treadmill walk, max incline

Sunday 060512

From Saturday 060513

For time:

10 Dumbbell Clean & Jerks
1 Weighted pull-up
9 Dumbbell Clean & Jerks
2 Weighted pull-ups
8 Dumbbell Clean & Jerks
3 Weighted pull-ups
7 Dumbbell Clean & Jerks
4 Weighted pull-ups
6 Dumbbell Clean & Jerks
5 Weighted pull-ups
5 Dumbbell Clean & Jerks
6 Weighted pull-ups 4
4 Dumbbell Clean & Jerks
7 Weighted pull-ups
3 Dumbbell Clean & Jerks
8 Weighted pull-ups
2 Dumbbell Clean & Jerks
9 Weighted pull-up
1 Dumbbell Clean & Jerks
10 Weighted Pull-ups
Use 25, 45, or 65 pound dumbbells. Use one of the C&J dumbbells as the load for the weighted pull-ups. Placing the dumbbell between legs crossed at the ankles works very well.
Post load and time to comments.
had to vary this one a little:
CFWUx3 then...
1 arm DB snatch 30# & 15# weighted pull-up.
10&2,8&4,6&6,4&8,2&10
~10 minutes

Friday 120506

Days are quickly moving away again. I'm gonna start adding my BJJ & KM classes so I remember if I did anything more than sit on my ass in a day when I look back...
Catching up, three days behind now but I'm sure I'll slip back more soon.
From...
Wednesday 060510
Back Squat 5-3-3-3-1-1-1-1-1 reps
Post loads to comments.

Me today...
5xFront Squat, 5xOHS, 5x BS for warm up w/Oly Bar
115x5,145x3,165x3,185x3,195,205 but not quite below parallel, so dropped it to 165(my body weight)for 3
5x5 KTEs
Tried to do practice moving from candlestick to standing, managed 3 before no gas left...

Then about an hour later...
1 hour KM class

Tuesday 060509

Still catching up....

Sunday 060507

Deadlift 3-2-2-2-1-1-1-1-1 reps

Post loads to comments.

CFWUx3
135,185,215,235,245,255,265,275,285
Started higher than last time, finished lower...
should I be focusing more on form than weight?
KTE 10,8,6,4,2

Monday 060507

Still playing catch-up w/WOD, but closing in!
from Friday 060503

Five rounds of:
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats

Increase the load each round. Rest as necessary between rounds.

0945 EST

started where I knew I'd be able to handle the weight at the end & BJJ class 3 hrs later...
10,20,30,35,40
awesome workout! Probably could've gone higher earlier...

Sunday 060506

Didn't get down to CFDC like I'd planned, but I got my wife to do a CrossFit-style workout. 1st EVER! Had to improvise in the apartment building fitness room.
5 minute walk on max incline treadmill & CFWU,
3x10 straight through for time:
Broad Jump(4ft/2&1/2ft)
Candlestick
Push-Press(35#/5#)
After I did 10 40# deadlift, 2 laps 25# farmer walk, 2x20# waiters walk...

Friday Cinco de Mayo 2006

Catching up slowly but surely...
from:
Wednesday 060503
Ten rounds for time of:
10 Pull-ups
10 Ring Dips

kicked my butt, I love the rings but they kick my butt...
15:12
and I had to switch to jumping dips after 2&1/2 rnds,
had to switch to body row on rings after 3&1/2 rds of pull-ups.

ok, catching up to the WOD of the Day... still a few behind
from:
Tuesday 060502
Four rounds for time of:

20 pound Medicine ball cleans, 20 reps
100 ft Walking lunge
45 pound One arm dumbbell snatch, right arm, 10 reps
45 pound One arm dumbbell snatch, left arm, 10 reps

Today:
2min jumprope & 3xCFWU
Mods: 6# Ball (all I got), 25# DB
17:44
...thisonesgonnahurt...
Followed tonight w/1 hour Krav Maga class... AWESOME! SIGN ME UP!

Wednesday 060503

Still catching up on WOD, here's one from:
Saturday 060429
Back Squat 3-3-3-3-3-3-3 reps

Warm Up w/Oly Bar 5x OHS, 5xFS, 5xBS
95,105,115,125,135,150,160
50x18inch Box Jump
50 Lateral Jumps over Oly Bar

Tuesday 060502

Trying to catch up WODs, this beauty from Monday 060501:

1 mile run with the dog & 3xCFWU for starters..
Subbed alot, almost to the point of my own personal program. Three rounds of Lil 'Ellie:
.25 mile treadmill run
15x25# DB swing
12x50# DB SDLHP
11:55 time
Followed by 25x20#DB PushPress
3 laps around gym w/25#Farmer's Walk
3 X around w/30XDB Waiters Walk (each hand)
1lap Farmer's Walk @50#, 1 @40#,1@30#,1@20#,4@10#

Monday 060501

WOD from CFHQ of Friday 060428
Three rounds for time of:
Clean 135 pounds, 15 reps
21 Double unders

Subbed 20# DBs, no bar...
Did 42 single unders, not coordinated enough for doubles, hardly coordinated enough for singles...
Around 6&1/2 minutes, didn't bring a watch today...

Followed with 10x25#DB push press, 10x50#DB deadlift and 5 minute cool down walking on treadmill w/5#DB alternating farmers walk/waiters walk for 5 minutes.

Saturday 060429

Slacking on posting lately..

Saturday 060415

Time is flying, almost done down in VA.
Got my rings today, looking forward to torturous uses during the WOD in the future.
Now--to the in-laws'.

Tuesday 060404

Its been way too long.
TAD--no internet connectivity.
I am still working out, still following CrossFit, not always the exact WOD, but always the CF methodology.
Teaching a MCMAP Gray Belt class while in MIOC at Dam Neck, VA.
Trying to eat zonishly, vaguely, trying... if I'm not its Panera's fault--not my own!
Gotta stay strong.

Wednesday 060308

wowzah...
12min walk on 3.5 at max incline on treadmill
then Back Squat 2,2,2,2,2,2,2,2,2,2
2x(155#,165#,175#,185#,195#,200#,205#,210#,205#,200#);
then 10x135#, 10x60# power clean, 10x55# clean&jerk, 10x50# snatch;
then KTE: 10,8,6,4,2;
then 6 rds of 1 min speed 6 slow push ups...
then done.

Tuesday 060307

Overhead squat 1-1-1-1-1-1-1-1-1-1 reps

working my way back to the WOD on the day its posted...
which is pretty difficult once youre behind about a week...
10xolybar back sqaut
10xolybar front squat
75,85,95,105,115,115,120,120,125,130
5 minutes hitting speed bag, 20 sec hitting/10 sec running in place...

Monday 060306

Complete as many rounds in 20 minutes as you can of:
65 pound Deadlift, 10 reps
65 pound Hang clean, 8 reps
65 pound Push-press, 6 reps
Post rounds and fractions of rounds completed...

I'm back at it again...
as prescribed:
11 & deads, 4 cleanswow...

Thursday 060303

15-12-9-6 and 3 rep rounds for total time of:
185 pound Deadlift
Handstand push-ups
Vertical leap, 1 foot above reach
Post time to comments.

I Subbed, therefore I am:
95# & 12 inch box jump
7:58

Wednesday 060302

No 5k, Ran USMC PFT instead
20:50, 17 deadhang pull ups, 100 crunches...
cold as hell outside..

Monday 060227

CFWU x 3
Squats
10x45# FrontSquat
10x45# OHS
backsquats
2x135#, 2x155#, 2x185#, 2x205#
225 failed twice
2x185#
ouchie...

060226 Sunday

Clean and Jerk 1,1,1,1,1,1,1,1,1,1
wow, slowing down lately, not as easy to stay on top of the WOD where I am now, and I am still stateside! so no excuses...
CFWUx3, 2x75#, 2x95#, 2x125#, 2x135#, 140#-failed twice, 2x125#

060223

dark, raining, lovely Virginia Beach morning...very limited CFWU
Had 25#DB's, so I did 25 db thrusters & 25 PU's, but this was the first time I ran off treadmill, it was a new and refreshing WOD experience.
15:33

Wednesday 060222

USMC Formation run, calling cadence for about 1/2 mile of 5 miles, felt good..
Gimme that good ole' Marine Corps spirit!
Followed by lots of pushups and leg lifts.
OOOO--Freakin--RAH

Tuesday 060221

Ten rounds for time of:
Row 250 meters
Bench-press 95 pounds, 25 reps
Substitute 35 jump-rope double-unders for each 250 meter row if you don't have access to a C2 rower.

0555-0645 EST
CFWUx2
1st Dam Neck, VA WOD
26:10
w/60#BP & 55 singles

060220 Monday

Three rounds for time of:
Two-hand, dumbbell power snatch, 30-pounds each, 30 reps
30 Pull-ups
Run 800 meters

0900-1015 EST
CFWUx 3 w/front med ball squats, assisted pull-ups, and Burgener Warm Up
29:18 w/15#DBs & jumping pull-ups
followed w/15 minutes on the Treadmill, max incline, 3mph

Friday 060217

Mary:
As many rounds in twenty minutes as possible of:
5 pull-ups, 10 push ups, 15 squats

0600-0715
here goes...
CFWUx3 (w/5's in Pullups/Dips)
18 + pulls/pushes &2 squats
getting better...
finished with 12 minutes on stationary bike,
old habits die hard :-p

Thursday 060216

For time:
95 pound Thruster, 21 reps
Run 400 meters
95 pound Thruster, 18 reps
Run 400 meters
95 pound Thruster, 15 reps
Run 400 meters
Post time to comments.
Compare to 010210.

CFWUx1, 16:25, did it backwards, runs first... hope I won't implode :-p
Either way it kicked my behind.

Wednesday 060215

CFWUx3
5k in 26:04

Tuesday 060214

LAST DAY WITH VMAQ-3!!!!!!!!!!!!!!!!
"DIANE"
21-15-9 reps of:225 pound Deadlift Handstand push-ups
Post time to comments.
Compare to 051128.

CFWU x 2
185#DL, used paralletes for 1st time, huge ROM difference,
not improvement, just difference...
14:553 rds 10 second L sit, 5 KTEs

Monday 060213

2nd to last day before I leave MCAS Cherry Point, but who's counting?
"Kelly"
Five rounds for time of:Run 400 meters30 Box jump, 24 inch box30 Wall ball shots, 20 pound ball
Post time to comments.
Compare to 051013.

whoa.cfwu x 2, Kelly in 23:55,
what a butt kicker.
15# med ball, so used 15" step

Sunday 060212

"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips

modified CFWU/Burgener WU combo
8:32 w/normal dips & 95# cleans
Farmer walk/waiters walk:
150ft w/35/25
150ft w/30/20
150ft w/25/15
150ft w/20/12
150ft w/15/10

SATURDAY 060211

Back Squat 5-5-5-5-5

0900-1100 EST
Started converting a friend to CrossFit today...
I did take it easy on him though:
CFWUx395,115,125,135,145
KTEs 5x5

Friday 060210

REST

Thursday 060209

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
Post number of minutes completed to comments.

0515-0620 EST
10 rds + 7.

Wednesday 060208

Weighted Pull-ups 1-1-1-1-1-1-1-1-1-1 reps
Placing a dumbbell between the legs above crossed ankles works great.
Post loads to comments.

0600-0645
CFWUx2-dips/pull ups
10,20,30,35,45,50,2x55,2x60, used weight belt
100ft waiters' walk 25#db100ft farmers' walk 50#dbs

060207 Tuesday

"J.T."

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

Post time to comments.

Compare to 051224.

0600-0715 EST

It's fitting that I've fallen behind in WODs, cause I feel like I'm falling behind in intensity as well.
Subbed bar dips, yes 1, not 2, 3, or 4, just 1.
8:00 after CFWU x3 (10)-Dips w/assisted pullups.
Finished w/5 min treadmill hill walk, 5 min on bike.

Friday 060203

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
0 Double unders
Post time to comments.
Compare to 050619.

0500-0615 EST
CFWU(10)x3
Subs: 18 inch box, 20# DB for swings, 12# ball for wallball.
I ran out of steam during burpees, after only 12, 31:46 when I called it quits...
shame, shame...I haven't stopped a WOD in weeks.

Thursday 060202

Deadlift 5-5-5-5-5 reps
Post loads to comments.

revisited this after returning from a trip...
CFWU (15)x1
135-155-175-195-205
KTEs 10-8-6-4-2
Ran for 10 min, start at 4.5, increasing treadmill speed .5 per minute, then 2&1/2 min walk cool down

Tuesday 060131

Official WOD w/subs
CFWUx2 sub HSPU for PUs, bench dips for dips
5 rds for time of:
15x 85# Hang Clean
30 push-ups
14:41
After I did 15 min stationary bike,
1/2 mile hard run outside in the rain in D.C.,
sprinted up hills x2.

Sunday 060129

Traveling to D.C., apt bldg basement gym WOD:
light WU, then
21,15,9 rep rds of:
24" box jumps
105# deadlifts
25# push presses

060124 Tuesday

Run 10 K
Post time to comments.
Compare to 050327

0505-0615 EST
today walked 5 min, CFWU x1, then 50:46 10k on treadmill followed by 5 min walk cool down.

Monday 060123

For time:
145 pound Thruster, 10 reps
40 Pull-ups
400 meter run
95 pound Thruster, 30 reps
30 Pull-ups
600 meter run
45 pound Thruster, 50 reps
20 Pull-ups
800 meter run

0500-0606 EST
Found the 'pack' scale on brandxmartialsarts.com, giving it a try:
Thrusters: 115/75/45, P/U 20/30/40, Run .25/.37/.5
Smoked me like the cheap crack t-shirt I wore...
CFWU; 37:41 (last set of P/U assisted)

060122 Sunday

Deadlift 3-2-2-2-1-1-1-1-1 reps
Post loads to comments.
Compare to 051230

0900-1010 EST
3xlow rep/strict form CFWU (w/goblet squats)185x3, 200x2, 215x2, 235x2, 255, 270, 285, 300 (failed 3 times), 295 (failed), 225x3Started higher than last time, still failed to break 300...but not next time!

060119 Thursday

Five rounds for time of:
Run 400 meters
15 Handstand push-ups
15 Pull-ups

Post time to comments

0515-0610 EST
Started w/CFWU -pullups/dips + push ups followed by lots of shoulder stretching.
Ran on the treadmill, HSPUs were more like ultimate incline push-ups like this ]Working on getting nose to the floor without dropping like a hot sack of $#!T
Pull ups/HSPUs unbroken 1st round, all rds after were 6/5/4 until 5th, when my worthless hide couldn't do but 3-2 pull ups at a time.
26:15

060118 Wednesday

First real wod is a while, still have a bad cough and congestion, trying to sweat it out.

CFWU x3 @ 15

Three rounds of 21,15,9 for time of:

Cleans (95#)

Ring Dips (3to1 dips:63/45/21 on cybex w/60# assist)

14:58

Finished w a 15 minute walk up to full incline

060116 Tuesday

Coming off a chest cold, still not close to 100%, but I couldn't stay out of the gym, am I the only one like this?

CFWUx2

10 x pushpress, 10 x high pull, 10 x front squat, 5 x squat clean, 5 x snatch

All w/Oly Bay

Sick Days...

Feeling the flu symptoms again, took off from 060114-060117...

Now I have lots of workouts to choose from.

060113 Friday

Back Squats
1-1-1-1-1-1-1 reps
Post loads to comments
CFWUx2, 7xOlybar OHS, 7xOlybar front squat
45,95,115,135,155,175,185
Form over strength today, very deep squats, zen-like concentration and relaxation face practiced also.

060112 Thursday

Didn't need the rest,
mod. CFWU x 2
from 051031
5 rounds for time
Bench Press 21x95#
Run 400m

17:38, previous 26min

060111 Wednesday

21-15-9 reps of:
95 pound Overhead squats
Handstand push-ups
Post time to comments.

060110 Tuesday

Hang power clean 3-2-2-2-1-1-1-1-1 reps

060109 Back in the Saddle

BITS Biznatch!
For time:
Run 800 meters
Clean 155 lbs, 9 reps
Run 600 meters
Clean 115 lbs, 15 reps
Run 400 meters
Clean 85 lbs, 21 reps

0500 EST
CFWUx2, 95/75/65 & Treadmill runs-17:48
"Found" the second pull during third set, que milagro!
It was like it started bouncing up into the racked position,
need to go for more weight in near future.
4 rds of 5 KTEs & 10 sec L hang,
good to find a use for the smith machine!

Saturday 060107

Still feeling like crap.
Plan to get back in the gym as soon as Monday, maybe tomorrow, but I want to go today.
We'll see.

060104 Sick Days

Resting through a winter cold for a bit.

I miss the gym.

I'll be eating right and sleeping well though.

This is NOT quiting, this is resting.

060103 Tuesday

Should be doing TABATA muscle ups & squats, but I'm taking a sick day.

I'll stay in and read CrossFit Journal #41.

www.crossfitphilly.blogspot.com has become www.crossfitphilly.com

060102 Monday

“We’re primed to think that talent is the key to success. But what counts even more is a fusion of passion and perseverance. In a world of instant gratification, grit may yield the biggest payoff of all.” – Peter Doskoch
The Winning Edge, by Peter Doskoch

"Linda"
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 ½ body weight
Bench press: body weight
Clean: ¾ body weight
Set up three bars and storm through for time.
Post time to comments.
Compare to 051112.

0800-0905 EST
39:00 or thereabouts, off a wall clock as I forgot my watch.
168 body weight, 150# BP, 175# DL, 95# CLN.
Took a lot longer than last one, but raised all weights, felt good.

30-25-20-15-10 and 5 rep rounds of:
Burpee
L Pull-up
Post time to comments.

1130-1245 EST
I did 30-20-10-5 weak from a happy happy New Year's endeavor the night before...
14:25, violently ill to the point of bile rising, but no pukie visit.
Happy New Year's to everyone!

Rest Day, New Year's Eve

Last day of 2005 and no WOD, did some pull-ups after breakfast, will try to do several sets through ouut the day, will probably not succeed.
Resolutions... hmmn, gotta think about that one, maybe just 1 muscle-up. Gonna have to think about them this year.
Peace on earth... not likely.
Democrats and Republicans holding hands in the capitol building singing Kumbiya... even less likely.

051230 FRIDAY

Day before New Year's Eve. Holy moley.

Deadlift 3-2-2-2-1-1-1-1-1 reps
Post loads to comments.
Compare to 051014.

0505-0600 EST
CFWUx2
135x3,155x2,185x2,205x2,225x1,255x1(PR),275x1(PR),305FAIL,285x1(PR),290FAIL
bar clean x10, bar snatch x10

Today was a good day.

051229 Thursday

For time:
Run 1,600 meters
Bench press, body weight, 21 reps
Run 800 meters
Bench press, body weight, 15 reps
Run 400 meters
Bench press, bodyweight, 9 reps

Post time to comments.
0510-0615 EST
CFWUx3(45#OHS)
23:49, for some reason I did 1 mile, 3/4 mile, 1/2 mile...
135# bench, so I guess we're even...
20 reps each of, med ball trunk twist, bicycles, KTEs until:

EXHAUSTION.

051227 Wednesday

For time:
50 Wall-ball shots/50 Pull-ups
35 Wall-ball shots/35 Pull-ups
20 Wall-ball shots/20 Pull-ups
Use 20 pound medicine ball launched to a target ten feet above the ground.

0505-0555 EST
CFWUx2 (upped to 15 & assisted pullups)
20:03 w/12#ball
kipping pullups, to jumping when necessary...

...looking forward to the pain later.

1430-1500 EST
Tabata speed bag.
owie.

051226 Tuesday

Another blessed day of REST...
In a recent New York Times piece by Stephanie Cooperman entitled “Getting Fit, Even if It Kills You”, CrossFit is clearly portrayed as dangerous.
Is this depiction based on the author’s innumeracy, the effete politics of the Times, or is it a fair judgment?

Monday 051226

At CrossFit Philly:
CFWUx3 - BEs
For time: 21/15/9/3
24in box jumps
16kg KB swings
Pull-ups
10:53
Then some fun on the rope ladder and some jumping muscle-up practice

"And you actually pay to do this crap!?"

-brother-in-law Alex after dropping out after 1 round

Christmas

3 rounds for time of:
80 skips of jumprope
21/15/9 reps of
Pushpress w/Giant water jug
12 in boxjump
2 econo-giant detergent bottle front squats
broomstick snatch
I didn't start the timer, took somewhere around 12-15 minutes...

"Man, that's one ghetto ass workout."

-My sister-in-law Jenn

051224 Christmas Eve

“J.T.”
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups
Post time to comments.
Compare to 051009.

0800-0840 EST
1st visit to CFPhilly, awesome place!
J.T. in 10:49
1st time w/ring dips. Ouch, shoulders are smoked.
Tried the infamous clapping pull-up, managed 1!
Tried thier rope ladder, awesome workout.
Tried the kettlebells...
Tired as hell.

051223 Friday

REST DAY,
how moregeous....

051222 Thursday

FRAN!
Three rounds,
21-15- and 9 reps, for time of:
95 pound ThrusterPull-ups
Post time to comments.
Compare to 051115.

0505-0530
2xCFWU(push-ups for dips, rope for pulls, boxjumps for squats)
2xBurgener WU
8:54, w/75# thruster, combo of kips and deadhangs, all sets broken.

Wednesday 051221

Clean 3-2-2-2-1-1-1-1-1 reps
Post loads to comments.
Compare to 041207.
1300-1350 EST
CFWUx2, 5 x Broomstick cleans, BurgenerWU3x70, 3x95, 2x115, 2x125, 2x130, 1x135(PR), 1x140failedx2, 1x115, 1x115, 1x125, 1x130Form was off when I tried to amp the weight (light as it really is...) so I dropped back. When finished I did 6 rds of 5x broomstick clean/5xOlyBar clean, good form concentrating back to back no rest 'til smoked.

Tuesday 051221

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots,
20 pound ball
3 Rope climb ascents
Post time to comments.
Compare to 041230.

0515-0605 EST
38:53
subs:
75 dips (no rings)
40 skips w/high jumps (can't manage DUs)
55#DB (no kettlebells)
25#HSC (just cause no way)
10#wallball(all I got)
For rope ascents:
15 abthing pull-ups
15 double end rope pull-ups
15 single end rope pull-ups

051220 Monday: Rest

Sweet Blessed Rest, Glorious Rest.
(insert heavenly music and choir of angels here)

Sunday 051218

Deadlift 1-1-1-1-1-1-1 reps
Post loads to comments.
Compare to 051122

0915-1020 EST
CFWUx3
broomstick x 7
25#curlbar x 7
oly-bar x 7
195,205,215,230,245,255,265started & finished higher than last time, not a lot but enough.
On 245 my wedding band pinched my hand, felt like my ring finger was going to burst off at the top of the lift, have an interesting looking subdermal bruise starting now on the top of the entire finger, this ever happen to anyone else?
Never doing deadlifts w/ring on ever, ever again.

Saturday 051217

“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
“Mary”
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Post your choice of girls and rounds completed to comments.
Compare to 051118.

0805-0920 EST
CFWU x 2 (15) -PUs +box jumps
"Cindy"
16 +5 pulls & 7 pushes
Finished w/5min bike, 5 min eliptical, 5 min run, 5 min max incline walk

Friday 051216

For time:
Row 1000 meters
45 pound Thruster, 50 reps
30 Pull-upsRow 750 meters
45 pound Thruster, 25 reps
15 Pull-ups
Row 500 meters
45 pound Thruster, 15 reps9 pull-ups
Post time to comments.
Compare to 041116.

0505-0600 EST
I used a 35# curl bar, space limitations near the pull-up bar and I am just SORE from our shoulder day last cycle.
15:43 subbed 100, 75, 50 SDHPs for rows
1430-1505 EST
6x 3 min speedbag rounds

Thursday 051215 REST

No PT, graduated 9 new Gray Belts today.

Wednesday 051214

Five rounds for time of:
95 pound Shoulder press, 5 reps
95 pound Push press, 10 reps
95 pound Push jerk, 15 reps
Post time to comments.
No hips or legs in shoulder press, no jerking the push-press.

0515-0558 EST
This one was deceptively difficult.
For some reason I thought it was 3 rounds, came home to see I should've done five.
3 rounds in 14:43, I will haze myself later...

1350-1645 EST
10 rds: 1 min speedbag 1 min jump rope
3 rds: suicides on basketball court 1 min heavy bag power hitting

Tuesday 051213

Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps
Try to increase the load on each of the fifteen sets.
Post loads to comments.
Compare to 051201.

0605 EST
Burgener WU x 3, did whole WOD w/broomstick.
Started heavier than last time, finished heavier too.
OHS-65,75,85,95,105
Front-115,125,135,145,155
Back-165,175,185,195,205
Deepest, heaviest squats I have ever successfully accomplished, thanks CrossFit!
Finished off w/5xC&J,5xSnatch,5xpower-snatch, 5xpush-press.
Great way to start the day.

1600 EST
1 min speedbag, 1 min jumprope x 10
gray belt: sustainment & remediation 1 hr 30 min

051212 Monday

“Helen”
Three rounds for time:
Run 400 meters
1 ½ pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Compare to 050921.
Post time to comments.

0705 EST
12:43, sub'd a 40# DB & ran on treadmill, amp'd to 9.9 speed/1.0 incline
Helen left me a heaving, sweaty, useless mass, curled up on the gym floor, unable to stand on my own.

051211 Sunday of REST

On some rest days I just have to do NOTHING!

051210 Saturday

Saturday's aren't great workout days when you go party on Friday nights....
however:
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
Post number of minutes completed to comments.
Compare to 050916.
9 rounds + 6
surprising how that wears you out so fast, either that our I am one worthless individual today...

051209

Officially a day behind, no rest day this week, officially.
Snatch Balance 3-3-2-2-2-1-1-1-1-1 reps
Post loads to comments

0605 EST:
45x3
95x3
100x2
115x2
115x2**bad form starts, I drop weight
100x2
105x1
105x1
110x1
115x1
120x1
125x1
I felt like I was doing a push press, tried to concentrate on wedging under the bar, some success. Reseting difficult, wish I could drop the weight, no bumpers though.

1645 EST
MCMAP, 10 rds of 30 sec speed bag drills, 3 rds jumprope
Gray belt: Armed manipulations, 2 hours of skill sustainment & remediation

051208

Don't know WTF happened. Slept in.

1430-1630 EST:
Gray Belt: Ground Fighting, Leg Sweep, Hip throw, Counters to strikes, counters to chokes/holds.

REST DAY 051207

0847 EST
Sometimes its good to sleep in.

Tuesday 051206

For time:
Run 1 mile.
100 situps/100 back extensions.
Run 1 mile.

0615 EST:
3xcfwu - su/bes
23:23
Treadmill
3x5 Knees to Elbows

1555 EST
Gray Belt: Bayonet techniques, knife fighting, front choke, intro to grappling

Monday 051205

3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps
Post time to comments.

0945 EST
A day late, but only because I was Squadron Duty Officer for the past 24 hrs...
CFWU x3 - PU&Dips
12:42, no MU did 21 pulls/dips, did then 1 pu/1dip until I reached 21 of each, is that cheating?, it gave a great ROM on each rep, also didn't feel like good form w/135, so I did 105#
Felt great, cooled down w/ 150ft farmerwalk w/35# plates, Turkish getup x3 w/25# ezbar, 3x50ft 25#DB waiter's walk & 5x snatch w/45# bar

REST DAY?! 051204

Duty at the squadron. WOD will be subbed w/some speedbag later.

REST DAY Saturday 031205

I am going here:
http://www.crossfitnc.com/ for the grand opening.
MTF, pics maybe...

2002 EST
Just got back. Didn't win a t-shirt, but my wife bought me one. I did do 25 20#wallballs in a minute and actually acheived a muscle-up on the rings! I need to buy some, or perhaps santa will provide (hint, hint).
All told the facility is awesome, the demonstrations were top notch and I WISH I LIVED THERE! Small town living is not for me.

Friday 051202

21-18-15-12-9-6 and then 3 rep rounds of:
Handstand push-upsL-Pull-ups
Post time to comments

0612 EST
CFWU x1 then WOD
16:24 all sets horrendously broken, body is unwilling to listen to simple instructions

1626 EST
MCMAP Gray Belt:
9 x 1:30 on speedbag 3 x heavy bag
Sandbags, O-Course & Leap of Faith
Counters to Chokes/Holds, Leg Sweep, Restraints/Manipultions, Knife Techniques

Thursday 051201

Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps
Try to increase the load on each of the fifteen sets.

0615 EST
CFWUx2 (minus squats)Then did WOD w/broomstick, very deep, A2A...
45,65,85,105, 125 OHS 135,145,155,165, 170 Front 175,185,190,195, 200 Back
How about those Nittany Lions by the way!
WE ARE!

1615 EST
3 Min speed bag
Gray Belt: Chokes, Lower/Upper Body Strikes, Breakfalls, Bayonet & Punches
Core conditioning galore...

Wednesday 051130

Complete as many rounds in 20 minutes as you can of:
15 Double-unders
15 Burpees
15 Box Jump
15 ft Rope climb, 1 ascent

1130 EST
The was a heartbreaker indeed. I couldn't manage any double unders, so I subbed 45 skips for each set of 15 doubles.1st came the CFWU x 3Then 5 full rounds + skips, burpees and 7 box jumps of a 6th...feeling pretty sweet right now, can't wait til that wears off!

1545 EST
Gray Belt training brief today, how does a 12 person class drop to 5 before the training even begins?! NASTINESS!