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.