Archive for August, 2011

Monday 2011.08.29

August 30, 2011
via the oatmeal.

Oh, Irene.

Strength

A1. Thruster
3, 3, 3, 3, 3

72, 95, 105, 115, 125 (1, F)

A2. Weighted Pull-ups
3, 3, 3, 3, 3

2 sets strict chin-ups, 3 sets pull-up negatives.

CrossFit Workout of the Day

“SQT”
Three rounds for time of:
10 Ground to overhead, 95lbs
200 yard Shuttle sprint, 50 yards there and back twice

4:55 1-minute PR over 2010.08.09.

Sunday 2011.08.28

August 29, 2011

Really, how could I NOT go outside?

2 mile jog.

22 minutes-ish.

Prescription for severe cabin fever: leisurely jog up to Fort Greene park.  Stopped at the monument there for a few minutes with a bunch of other people who were enjoying the Irene after-breezes and gorgeous sunset.  Jogged back.  Poured glass of wine.

Saturday 2011.08.27

August 29, 2011

Slept through basically all of Irene, but woke up to approximately this. Winning.

Sleeping, for time.

16 hours.

Spent ALL of Friday making it back from Sun Valley, Idaho (3 hour van ride; 4 hour plane ride; 2 hours frantically figuring out how to get to the east coast from Chicago after flight was cancelled thanks to Hurricane Irene; 2 hour plane ride to Albany — last standby seat on last flight east (!); 4 hour drive back to NYC!)  Saturday morning after 3 hours of sleep, headed to gym for hurricane-proofing.  Skipped workout.  Went to bed at 11pm, woke up at 3pm.  Woohoo!

Thursday 2011.08.25

August 29, 2011

Went swimming in this mountain lake. For about 30 seconds because it was COLD!

After brief morning hike, last workout at 5B CrossFit / 6,000ft (thank GOD it’s lifting!)

Warm Up

3 x 7 Bear Complex:
Power Clean
Front Squat
Push Press
Back Squat
Push Press

65, 75, 85. (7 each — this was pretty brutal!)

Workout

Squat Clean & Jerk
1, 1, 1, 1, 1, 1, 1

85, 95, 105, 115, 125, 135.

Good to practice my squat clean!  So used to just gripping-and-ripping.  Squat cleaning definitely took a lot out of me — the jerk was way harder!  Also did this in socks.  Used to lifting shoes so felt kinda unstable and weird, but probably good practice!

Later: 20 mile bike ride.  Because I’m trying to kill myself.  At least it was mostly downhill.

Wednesday 2011.08.24

August 25, 2011

Of course, the morning's 8-mile hike could have had a little something to do with it as well. Runkeeper didn't work so well on the way up, but this is what the way down looked like. Total elevation gain: 1400 feet or so.

A little more high altitude torture at 5B CrossFit!

Warm Up

3 Rounds:
200m Row
200m Run
10 Push-Ups
10 Overhead Squats

Workout

“Nancy”
5 Rounds for Time:
400m Run
15 Overhead Squats, 65#

16:48.

Ohmygoodness this was terrible.  Hadn’t done Nancy since late ’09 and this still took me 20 seconds longer.  Couldn’t breath at all on the runs — actually resorted to walking pretty much every round after the first.  This high altitude thing isn’t working so well for me!

Tuesday 2011.08.23

August 25, 2011

Visited 5B CrossFit for a little vacation WOD @6,000ft or so.

Warm-Up

1->10 lunge-slamball with partner

1 reverse lunge right leg, 1 slamball, 1 reverse lunge left leg, 1 slamball = 1 rep.  Alternate with partner 1 each, 2 each, 3 each… etc.  Pretty terrible!

Workout

For time:
22 burpees
-then-
21-15-9 reps:
Box Jumps, 20″ 24″
Ring Dips Banded Bar Dips
Jumping Lunges
-then-
22 burpees

14:48.

Sunday 2011.08.21

August 21, 2011

Pretty neat app.

5K Run.

30:50.  Hm.  It’s been a long, long time since I ran anywhere, but particularly a long time since I ran anything over 400m, so this is pretty much what I expected.  Mostly gentle up/downhills apart from one mean little hill right at the beginning. 

Saturday 2011.08.20

August 21, 2011

A little vacation main site action.

“Bradley”

10 rounds for time of:
Sprint 100 meters
10 Pull-ups Sit-Ups (pull-up bar unavailable)
Sprint 100 meters
10 Burpees
Rest 30 seconds

27:05.  

Wednesday 2011.08.17

August 18, 2011

This year’s CrossFit Games winner paid us a visit today and did this workout at ladies’ Rx’d (90#/135#/20#/30″) in 17-ish minutes.  Absurd!

1 Muscle-Up Band-assisted Muscle-Up
2 Squat Snatches, 135# 83#
3 Cleans, 185# 135#
4 Strict Press, 135# Almost-Strict Press, 83#
5 Wall Ball Shots, 20#
6 Strict Pull-Ups Kipping Pull-Ups
7 Handstand Push-Ups (ROM shortened to 2 abmats)
8 Box Jumps, 30″ 27″

Rep Scheme: 1 MU / 1 MU, 2 SS / 1MU, 2SS, 3 CL… etc.  Complete last round (1, 2, 3… 8 ) twice.

30:50.

Tuesday 2011.08.16

August 17, 2011
via the oatmeal.

This is... not untrue.

Strength

Bench Press
2, 2, 2, 2, 2

95, 115, 125, 135, 145(1,F,) 145(F)

CrossFit Workout of the Day

Complete as many rounds as possible in 10 minutes of:
5 Hang Power Snatch, 95lbs
10 Toes to Bar

8 rounds even.