110730 Running

CFSB C2 w5d5

Buy in:
5 min jump rope

Strength:
Front Squat 5 x 3
115-135-155-165-195(2)

Skill:
2mi run 16:08
100m sprints x 5 (not timed)

110729 Helen

CFSB C2 w5d4

Buy in:
5min on stationary bike
2 rounds of:
10 dips
15 V-ups

WOD:
Helen
3 rounds for time of:
400m run
21 55# DB swings
12 Pull-ups
Time: 13: 46


Compared to 101127
Pack-ish:
3 rounds for time
Run 400 m
21 dumbbell/kettlebell swings, 35-45#
12 pull ups (assisted)
Time: 10:04


Cash out:
HSPU 3 x 5
Hang Clean High Pull 3 x 5 @ 135#
Push-up + Row 2 x 10 w/ 15# DB

2011 CrossFit Games

CrossFit geeks rejoice! The Games are about to begin. If you don't know the CrossFit Games are the "Olympics of Exercise". Designed to find the fittest man and woman on the face of the planet.

I'm still not sure why I'm so stoked about the Games. I mean really—it's just people exercising for God's sake. I guess part of it has to do with the fact that I know how hard these athletes have to work to complete their task. The other part of it must have something to do with that picture of Camille.

Whatever it is it doesn't matter. The only thing that matters right now is 3...2...1...GO!

110727 Wall-ball, Squat snatches

CFSB C2 w5d2

Buy in:
5min jump rope
2 rounds of:
20 Good Mornings
20 Sit-ups

Strength:
Romanian Deadlifts 3 x 5
135-165-195

HR set 135# x 21

WOD:
3 rounds for time of:
30 Wall-ball shots, 20# ball; 10.5' target (scaled to 12#)
30 75# Squat Snatches (movement initiates with bar below knees) (scaled to 65#)
Time: 21:47


Switched the deadlift type today to focus more on the hamstrings. Haven't done these in a very long time so I was conservative when choosing a weight. Could have added 20# to each set.

110726 Weighted Push-ups

CFSB C2 w5d1

Morning workout


Buy in:
10min easy bike ride
:20 isometric hold on pull-up bar x 2
10 Burpees x 2
10 115# Push Press x 2

Strength:
Back Squat 3 x 5
155-175-225(PR!)

Evening workout


Buy in:
2 rounds of :
10 Chin-ups
20 GHD Sit-ups


WOD:
Weighted Push-ups 1-1-1-1-1-1-1
35-45-55-65-80-90-100

110724 Swim, Push-ups

CFSB C2 w4d6

Buy in:
Row 1K (4:12)

Strength:
Shoulder Press 5 x 3
95-105-115-125-140(PR!)

HR set 95# x 18

Cash out:
Power Cleans 3 x 5
135-145-155

Dips (weighted)
10(BW)-10(10)-7(20)-5(25)

WOD:
Swim, Push-ups
5 rounds for time of:
Swim 50 meters
25 push-ups (scaled to 15)

Time: 10:23

110723 Manion

CFSB C2 w4d5

Buy in:
5mi cycling
10-7-5 95# Clean and Jerk

Strength:
Front Squat 3 x 5
95-115-135-155-195(1)

WOD:
Manion (porch weight/pack rounds)
5 rounds for time of:
400m run
115# Back Squat x 29
Time: 30:35

Skill:
10-7-5 Ring Dips
:30-:30-:45 Handstand holds

Did HR back squats as part of today's WOD. Heat and humidity were brutally oppressive even at 9:00 a.m.

110721 PT WOD

CFSB C2 w4d3

Did this at PT tonight.

3 rounds for time of:
400m run
15 Pull-ups
15 95# Power Cleans
15 Push-ups
15 Box jumps (weight bench)
Time: 23:02

Really enjoyed this one despite the suffering.

110720 2010 Northwest Regional Event 1

CFSB C2 w4d2

Buy in:
1mi run
10 K2E x 3
Push-ups wide | normal | diamond  15-15-15

Strength:
Deadlift (sumo) 3 x 3
225-275-320(1)

HR DL (conventional) set:
95# x 20

WOD:
2010 Northwest Regional Event 1
3 rounds for time of:
135# Overhead Squats x 10
50 double unders

Time: 17:05

Scaled weight to 95#. Had to stop OHS after the first couple reps to put on wrist wraps. Double unders were broken all over using the shitty Nike rope. Note to self: use wraps next time and buy a new rope.

Extremely frustrating day. Failed on 3RM attempt. Heat and humidity were brutal (lost 1lb of water weight in sweat). Mentally I was off of my game and couldn't get it together.

110719 PT

CFSB C2 w4d1

Buy in:
5min jump rope
10 overhead squats x 2
10 V-ups x 2
Pull-ups 5-3-1-1 | 1-1-1-1-1-1-1-1-1-1
10 Ring Dips x 2

Strength:
Back Squat 3 x 3
155-185-235(PR!)

Skill:
Squat Cleans 3 x 5
95-115-135

WOD to be done at PT tonight

110717 Barbara (lite)

CFSB C2 w3d6

Buy in:
5mi cycling

Strength:
Shoulder Press 3 x 5
96-115-135(PR!)

HR set 12>=20 @ 95#
17 reps

WOD:
Barbara (lite)
3 rounds of (w/ 3 min rest between rounds):
10 pull-ups (blue band)
20 push-ups
30 sit-ups
40 squats

Time for each round:
2:42 | 2:59 | 3:04

110716 Waiter Walks, GHD Sit-ups, Back Extensions

CFSB C2 w3d5

Buy in:
5min jump rope

Strength:
Front Squat 3 x 5
115-135-185(PR!)

HR Back Squat 155# x 20

WOD:
3 rounds for time of:
32.5# DB Waiters Walk, 100M, right arm
30 GHD Sit-ups

32.5# DB Waiters Walk, 100M, left arm

30 Back Extensions

Time: 19:13

Running Drills With Brian MacKenzie

Crossfit Endurance's Brian MacKenzie works with triathlete Doug Katona on drills employing the Pose Method of running.

Part 1

Part 2

Part 3

Part 4

110714 Alottatabata

Another session at PT tonight. Chris put me through a tabata workout to test the calf. This is what he came up with.

Tabata: 8 rounds 20 sec. work/ 10 sec. rest. 2 min rest between exercises

Jumping squats on Bosu ball
Plyo push-ups
Mary Catherines
Double unders

I didn't keep track of my score. The objective was to get through the workout without aggravating the calf and that objective was achieved. Totally blown out at the end of this one.

110713 Deadlifts

CFSB C2 w3d2

Buy in:
5 min jump rope
10 push-ups (narrow)
10 push-ups (medium)
10 push-ups (wide)

Strength:
Deadlift 3 x 3
225-275-315(PR!)

HR set @ 195#
10-7-5

All DLs done sumo style

No WOD today. Did an one at PT on Monday on my off-day and am feeling a little run-down. It's been 6 days in a row with no rest with another PT WOD scheduled for tomorrow. Torn calf is healing up really well though. I was able to run, double under and do bosu ball jumps (testing out a box tomorrow) with no pain.

110712 Snatch on the minute for 15 minutes

CFSB C2 w3d1

Buy in:
10 V-ups x 2
10 Back extensions x 2
10 Dips x 2
5 pull-ups x 2
5 chin-ups x 2

Strength:
Back Squat 3 x 3
145-175-225(PR!)

WOD:
Snatch on the minute for 15 minutes
Post highest and lowest loads to comments
145# | 65#

Skill:
HSPUs 5 x 3

110710 Car Pushes

Buy in:
5mi cycling

Strength:
Shoulder Press 3 x 5
96-116-131(PR!)

HR set 12>=20 @ 95#
Score: 18

WOD:
Car pushes
Push a car. Post weight, distance and reps

Score: 3439 | 64ft | 4


Rolled my own WOD today. I've been wanting to integrate these into my training and finally got around to it. It was tough physically but the hit to the CNS was significant.

110709 Weighted Pull-ups

CFSB C2 w2d5

Buy in:
6mi cycling
Burgener warm-up x 2

Strength:
Front Squat 3 x 5
115-135-185(2)

HR Back squats
12-9-6 @ 155#

WOD:
Weighted pull-ups 1-1-1-1-1-1-1
BW:198

5-10-15-20-25-30-35

Skill:
HSPUs 5-4-3

Toes-to-bar
3 x 10

Couldn't get it together on the last set of front squats. Tired and a loss of a few pounds could have contributed.

For the WOD I didn't refer to my previous results (best @ 40) and wound up doing less. Very disappointing day.

110708 DT

Buy in:
5mi cycling
Ring Dips 10-7-5
V-Ups 15-12-9

WOD:
DT (scaled)
3 rounds for time of:
135# deadlift
135# hang power clean
135# push jerk
Time: 12:25


Sufferfest. More breaks than I would have liked. All DLs were unbroken but the HPCs and PJs required 1 each.

110706 L-rope climbs, HSPUs, One legged squats

CFSB C2 w2d2

Buy in:
Burgener warm-up x 2

Strength:
Deadlift 3 x 3
225-275-305(PR!)
Lift done sumo-style

HR set deadlift (sumo) 15=>20 @ 195#
Score: 16

WOD:
5 rounds for time of:
1 15' L-rope climb
5 Parallete HSPUs
10 45# one-legged overhead squats
Time: 16:34

Scaling notes:
First rope climb done as L for first 5' then form broke but continued up rope using hands only. The rest of the reps were done using spanish-wrap technique.
Didn't have paralletes so HSPUs were done as normal.
Can barely do unweighted pistols so these were done without weight.

First time doing deadlifts sumo-style. Felt more tension in the hamstrings and much easier on the lower back. Really happy with my pulls today. Just 15# to go to reach my goal of 320# x 3.

110705 Power cleans, burpees

CFSB C2 w2d1

Buy in:
5 min cycling (stationary)
then 2 rounds of:
10 squats
5 pull ups
10 V-ups
10 back extensions

Strength:
Back squat 5 x 3
145-155-165-175-215(PR!)

WOD:
5 rounds for time of:
5 155# power cleans
10 burpees
Time: 8:33

Cash out:
handstand holds 3 x :55

110703 Front Squats, burpee pull-ups

CFSB C2 w1d6

Buy in:
Shoulder mob

Strength:
Shoulder press 3 x 5
95-115-125(PR!)

HR set
shoulder press 95# 12=>20
18 reps (1 less rep than previous effort)

WOD:
3 rounds for time of:
12 135# front squats
12 burpee pull-ups

Time: 12:15

110702 Deadlift, push-ups

CFSB C2 w1d5

Buy in:
Burgener warm-up x 2

Strength:
Front squat 3 x 5
115-135-175(PR!)

HR Back squats
10-7-5 @ 155#

WOD:
5 rounds for time of:
135# deadlift x 15
15 push-ups

Time: 12:10

110701 Handstand push-ups, L pull-ups

CFSB C2 w1d4


Buy in:
5 mi cycling

WOD:
20 AMRAP
4 handstand push-ups
8 ring pull ups

Score:
8 rounds