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!