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..