Sweet Blessed Rest, Glorious Rest.
(insert heavenly music and choir of angels here)
20051220
20051218
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.
20051217
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
20051216
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
20051215
20051214
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
20051213
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
20051212
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.
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.
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...
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...
20051209
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
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.
1430-1630 EST:
Gray Belt: Ground Fighting, Leg Sweep, Hip throw, Counters to strikes, counters to chokes/holds.
20051207
20051206
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
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
20051205
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
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
20051204
20051203
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.
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.
20051202
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
20051201
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!
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!
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At the old HQ, CrossFit MECCA in 2007