Archive for March, 2011

Tuesday 2011.03.29

March 29, 2011

CrossFit Buy In
Weighted Chest to Bar Pull-up
1RM

30# kipped.

CrossFit Workout of the Day
21, 15, 9 reps for time of:
Bench Press, 135lbs/95lbs
Box Jumps, 24″/20″

8:04.

CrossFit Cash Out
Deficit Stiff Legged Deadlifts
10, 10, 10

95#, 115#, 135#.

Monday 2011.03.28

March 28, 2011

CrossFit Buy In
1-arm Press
1RM

40# left / 50# right.

CrossFit Workout of the Day
7 rounds for time of:
10 Wallball shots, 20lbs
10 Pull-ups

Done as individual rounds with ~1 min rest in between.
0:47, 0:47, 0:47, 0:51, 0:48, 0:54, 0:53

CrossFit Cash Out
4 x 250m Row. Rest as needed.

46.0, 48.4, 48.6, 47.1

Workout surprisingly not that bad considering the beating my hands took at the kettlebell cert over the weekend.  Thought the pull-ups would be much harder.  Cash out went poorly.  Body sorta reached exhaustion point I guess.  Usually rowing feels strong, today it felt week.

Friday 2011.03.25

March 25, 2011

2011 CrossFit Games Open, Workout 11.1, Take 2

Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches (55lbs / 25kg)

6 rounds + 30 double-unders

Stopped with ~30 seconds left because best case scenario I could have equalled previous score and, y’know, there was really no point.

P.S. Now I am annoyed.

CrossFit Workout of the Day

2010 NY/NJ Sectionals WOD
For Time:
30 Overhead Squat 95#/55#
30 Chest to Bar Pullups
30 Power Snatches 95#/55#
30 Toes to Bar
30 Sumo Deadlift Highpulls 95#/55#
30 Air Squats
30 Kettlebell Swings 24kg/16kg

Time Cap 17 Minutes

15:18. 

Not half bad considering that my grip was gone before I even started… and at  sectionals last year the C2B pull-ups alone took me 12 minutes 🙂

Tuesday 2011.03.22

March 22, 2011

CrossFit Buy In

50 Double Kettlebell Swings

Worked up to 2x16kg.  Kinda took it easy to spare back again.

CrossFit  Workout of the Day

21, 15, 9 reps for time of:
Chest to Bar Pull-ups
Box Jumps, 24” / 20”
Wallballs, 20# / 14#

10:01. 

Ohmygod I am going to get completely eviscerated the minute the Open gets around to something bodyweight 😉  Still, was pretty happy to finally sorta-figure-out rebounding onto the 20” box.  Yay!  Now I just need to be able to string together, oh, maybe 21 of them.  That’d be nice.

CrossFit Cash Out

30 GHD Sit-ups 20-ish sit-ups from hanging upside down with knees over p-bars.  Strange sensation. Significantly less lower-back-crunchy than the GHD.

Lifting

Sumo Deadlifts

~5 sets of 3 @95# with green band.
~5 singles @95# with green band.

Became frustrated with inability to recruit appropriate muscles. Decided to practice without band just engaging glutes.

95, 145, 155, 175, 185.

Monday 2011.03.21

March 21, 2011

CrossFit Buy In
Legless rope climbs

Um, okay I can’t do this at all.  Not even in a negative fashion.  Arms pitifully weak in this respect.  Or maybe body pitifully heavy. Either way pretty much a fail!  Or, I mean, something to seriously work on!

CrossFit Workout of the Day
5 rounds for time of:
5 Push Jerks, 155lbs 105lbs
10 Burpees

6:24

CrossFit Cash Out
Farmers Walks, 5 laps of ~50 yards, 2×90#

Sunday 2011.03.20

March 20, 2011

Fucked around with some lifting.

Back Squats

A couple sets of 5 at light weight.  Lower back SUPER tight and didn’t want to let me get to the bottom without shooting my knees out waaay forward, so I called it quits at something silly like 95#.  Decided to swap to…

Front Squats

3×95, 3×105, 3×115, 3×125, 3×135, 3×145

Better on the lower back because of more upright general posture.  But also stopped a little light because once it started getting a little heavy entire torso felt like it was kinda compressing into my lower back. Yay!

Sumo Deadlift

3×95, 3×115, 3×135, 3×155

Not so great.  Lower back kinda screwy on these too, which might have been because I was not adequately engaging my posterior chain. As Keith probably said, “use your ASS, woman!”

Saturday 2011.03.19

March 19, 2011

2011 CrossFit Games Open, Workout 11.1, Take 1

Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches (55lbs / 25kg)

6 rounds + 8 snatches (308.)

Tuesday 2011.03.15

March 15, 2011

Hotel-Room Workout

100 burpees for time

8:15.

I don’t think I’ve done this in over a year, and I think my time has halved.  Sweet.  Considering how slow my burpees still are this is not so bad!

Rested out to 15 minutes, then:

100 double-unders for time

2:00.

Was slightly stymied by the extremely limited amount of space available in the room with ceiling height enough to accommodate jumprope.  Kept hitting the bed and hence breaking streak.

Sunday 2011.03.13

March 13, 2011

“Stupid”
courtesy of SEALFIT (via Jim. Nickname mine.)

For Time:
200m run
20 15 pull-ups
400m run
20 15 pull-ups, 50 15 push-ups
800m run
20 15 pull-ups, 50 15 push-ups, 75 sit-ups
1600m run
20 15 pull-ups, 50 15 push-ups, 75 sit-ups, 100 squats
800m run
20 15 pull-ups, 50 15 push-ups, 75 sit-ups
400m run
20 15 pull-ups, 50 15 push-ups
200m run
20 15 pull-ups.

59:24.

Completed while running on 4 hours of sleep which is about half what I consider my minimum requirement.  Thanks, daylight savings.

Scaled to within an inch of its life since there’s no way I have 300 push-ups.  That would have taken all afternoon.  Although definitely could have done 20/20.  Went a bit too soft with 15 I think. Of course this was really more about running anyway.

Trying to force myself to do this kind of thing because it’s all of my goats smashed up together in glorious goaty madness.  Ick.

Saturday 2011.03.12

March 12, 2011

CrossFit Workout of the Day

“Nate”
Complete as many rounds in 20 minutes of:
Muscle-ups band-assisted muscle-ups (2xblue band in cage)
Handstand Push-ups band-assisted handstand push-ups (2xgreen on tall bar)
8 Kettlebell Swings, 32kg

7 rounds + 2 assisted muscle-ups

Plus one very large bruise from ring straps.  Sweet.