Archive for May, 2011

Monday 2011.05.30

May 30, 2011

“Murph”
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

64:21.   This is never a good workout for me.  My push-ups are pretty atrocious and this kind of time domain does not play to my strengths.  I do this once a year for Memorial Day.  Last year due to injury I did a rowing version subbing hip extensions for squats, which took 103 minutes or so.  So this is around a 40-minute PR, insofar as the two are comparable. 

Body went into revolt about halfway through.  Final run was half run, half walk.  It’s 90 degrees and probably 90% humidity yet somehow I had goosebumps and was kinda trembling all over.  Yay!  Time for a nap 😉

Saturday 2011.05.28

May 28, 2011

Skill-O-Rama

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Reps For Time:
Handstand Push-Ups (to 2 abmats)
Muscle-Up Transitions (seated in blue band)

Run 150m between each set.

32:51.  This took a lot longer than I had envisioned.  Shoulders already fatigued from yesterday and were SCREAMING.  Yay!

Friday 2011.05.27

May 27, 2011

CrossFit Buy In
As Many Reps As Possible In 2 Minutes:
GHD Sit-Ups

30.  Worked on form — trying to save lower back that was still suuupppeerr sore from box jump-deadlift insanity of Wednesday.

CrossFit Workout of the Day
5 Rounds For Time:
20 Burpees
20 Dumbbell Clean & Jerk (2×35, 2×25 2×30)

23:27.  Holy shoulder insanity.  Became really hard to lock out the jerks.  Burny!

CrossFit Cash Out
Battling Ropes
10 Rounds: 15 seconds on, 45 seconds off

Thursday 2011.05.26

May 26, 2011

“Rest Day”

CrossFit  Workout of the Day
“Annie”
50, 40, 30, 20, 10 reps for time of:
Double Unders
Sit-ups
6:43.

Double-unders were off today.  I’ve gone unbroken on this before but today I think every set was broken into at least three.  Weak.  Still, since this is only 6 seconds over my PR, I guess I can do sit-ups faster than I used to be able to.  And I’ve definitely never done it with this much breath to spare.  And given that I did it immediately after a dinner at which I consumed about a pound of meat… well.  Not too bad 😉

Wednesday 2011.05.25

May 25, 2011

Skill Work

Muscle-Up Practice

Pull-throughs with feet on floor; kip-ups with feet on box; transition practice sitting in blue band; double-blue-band full kip practice; ring dip practice (got one!)

Handstand Push-Up Practice

Got comfortable kipping off a single abmat with hands on floor.  Attempted all kinds of plate configurations (10#, 25#, 35#) — came really close to locking one out but once again came up a little short.

CrossFit  Workout of the Day
21, 15, 9 reps for time of:
Deadlifts, 205lbs
Box Jumps, 24”
14:30.

Fuck 205 is heavy.  That is all.

Tuesday 2011.05.24

May 24, 2011

2011 Regionals Workout #4

For time:
100 Pull-ups
100 Kettlebell swings (24/16kg)
100 Double-unders
100 Overhead squats (95/65lbs)

27:20.  Interesting.  Tore my hands around pull-up 80.  Tough grip-wise for the KB swings.  OHS much more leg-intensive than anticipated — thought this would be all about holding the bar overhead, but actually just got tired of standing up…

Official cap is 25:00.  Pretty sure I can make this in a competition setting.


Monday 2011.05.23

May 23, 2011

“Randy”
For Time: 75 Power Snatches, 75#
8:43.
  Just because.

Handstand Push-Up Practice
Worked down to one abmat off the floor.  Tried elevating hands onto green plates, but no-go.  Will try again tomorrow when less fatigued.  So close!

Sunday 2011.05.22

May 22, 2011

2011 Regionals Workout #1

For time:
1000m Run
20 Handstand push-ups (banded — green+blue on medium-height bar)
1000m Row

14:09.    Yeah, not my forte.  Running took way longer than it should have.  Rowing was solid but for some reason felt terrible!

2011 Regionals Workout #2

Thruster Ladder
105, 115, 125, 130, 135, 140F

Was taking it kinda slow because still kinda worried about shoulders.


Friday 2011.05.20

May 20, 2011

CrossFit  Workout of the Day

2011 Regionals Workout #6
20 Calorie row
 (right-armed)
30 Burpees
 (right-armed)
30 Two-hand dumbbell ground-to-overhead (45lb / 25lb)
 (right-armed, 45#)
30 Toes-to-bar GHD Sit-Ups
100 foot Overhead lunge (45lb plate / 25lb)
 (right-armed)
150 foot Sprint

Done as a team.  All my reps were done 1-armed (sorta letting shoulder recover…?)

Wednesday 2011.05.18

May 18, 2011

CrossFit Level 1

Skill
Skin the Cats

Played with bar version for about a minute (was slightly distracted during this portion of class.)

Strength
Power Snatch + Overhead Squat
3, 3, 3, 3, 3

Worked up to 95# — not my max but ran out of time.

Met-Con
5 rounds for time of:
10 Burpees
20 Lunges
30 Sit-ups

10:11.

CrossFit Level 2

Buy In
Box Squat (below parallel)
1, 1, 1: 175, 185, 195.

Workout of the Day
In 12 minutes
1 minute: Max Reps Deadlift, 265/175lbs
1 minute rest
1 minute: Max Reps Pistols
1 minute rest
1 minute: Max Calories Row
1 Rep Max Shoulder-to-Overhead

21 / 0 / 24 / 125.

Did this team-style.  I went 4th so actually only had 4 minutes shared for S2O.  Horrible shoulder tweak on first attempt @115.  Felt kind of like left shoulder dislocated a little bit… bad bad news.  Possibly should have waited a little bit longer after row.  Still managed to get 125 overhead since in total lockout with active shoulders I still feel pretty stable… but out of lockout things feel decidedly tweakyUrrrr.

Cash Out
3 rounds for time of:
25 Weighted Sit-ups, 25lbs
25 Weighted Hip Extenstions, 25lbs

7:12.