12-03-14 CrossFit

Warm up:
30 burpees
A few squat cleans and ring dips

WOD:
AMRAP in 20min
10 squat cleans 95# (5 at 50#)
10 ring dips (5 with red/blue bands on knees)

8 rds + 5 squat cleans + 1 ring dip

After WOD- 12 burpees


Took it really slow since I've been out of the swing of things for awhile. Overall, not bad. But the last 12 burpees were rough- my shoulders were just done.

12-01-14 CrossFit

Warm up:
5 burpees

WOD:
5 RFT:
500m row
10 burpees

21:30min

Despite not doing anything over the last month except my daily burpees for the 100 day challenge, I made it through. Almost killed me, but got my 50 burpees in for the day as well as some cardio work. Following the CrossFit schedule may be tough due to low temps making WODs in the garage difficult. Today got a bit warm inside though, so I may just try the garage tomorrow and see how I fare. It isn't supposed to be as cold tomorrow either.

11-06-14 CrossFit

Warm up:
500m row, 25 burpees

WOD:
9-7-5
Front squat 225# (75#)
Bar MU (3 bar rows + 3 bar presses jumping off a 45# plate = 1 bar MU)

14:18min

Did the squats in sets of 3 or less off the rack. Maybe could have gone heavier, but my legs are sore from this entire week of work.

11-05-14 CrossFit

Warm up:
24 burpees

WOD:
For time:
400m run
50 pull ups (black/green)
400m run
50 push ups (snaking)
400m run
50 sit ups (abmat)
400m run
50 squats

31:41min

I really tried to talk myself out of this workout this morning. I slept a bit late, didn't feel the greatest and was sitting in my pajamas looking at the schedule trying to find a different day to do it. Which, I wouldn't have done. I don't have the best track record at making up workouts I skip. So, I decided I had an hour to do it and it might take me near that but I'd give it a go anyways. The pull ups and push ups sucked, but sit ups and squats went pretty quick. The running was good as well. Overall, I'm thrilled I made myself do it and can mark it off the calendar!

11-04-14 CrossFit

Warm up:
500m row, 23 burpees

WOD:
21-15-9
Toes to bar (laying down toes to barbell)
Snatch 115# (50#)

12:58min

Did snatches in sets of 7's then 5's. Did the toes to bars just as much as I could at a time. Tried to put my feet back out straight each time, so I had to curl up and then touch toes to barbell (ish). Still think this is a better sub than knee tucks hanging from the bar- definitely felt it in my arms and abs.

11-03-14 CrossFit

Warm up:
500m row, 22 burpees

WOD:
EMOM:
5 thrusters
0:00-5:00  75# (35#)
5:00-10:00  95# (40#)
10:00-15:00  115# (45#)
Continue adding 20# every 5 min (add 5#)

16:00min, last min was 50#

I hate thrusters. Probably could have done more, but at 80 thrusters I was done.

10-31-14 CrossFit

Warm up:
500m row, 18 + 19 burpees

WOD:
Push jerk
3-3-3-3-3

55#, 60#, 65#, 75#, 80#

Thought I may have to go to a split jerk at the higher weights, but was able to do a push jerk for all of them.

10-29-14 CrossFit

Warm up:
500m row, 17 burpees

WOD:
10min AMRAP
10 GHD sit ups (Abmat)
15 push ups (10)
10 GHD sit ups (Abmat)
30 squats

3 rds + 2 sit ups = 182 total reps

Cut down the push ups because I'm slow at them. Broke the squats up into 6/set (ish). Not too bad of  a short work out.

10-28-14 CrossFit

Warmup:
500m row, 16 burpees, 5 clean and jerk

WOD:
Abbate:
For time:
Run 1 mile (2000m row)
21 clean and jerk, 155# (45#)
Run 800m (1000m row)
21 clean and jerk, 155# (45#)
Run 1 mile (2000m row)

37:36min

Splits: 2000m 10:15.2; 1000m 5:10.0; 2000m 10:53.2

Long work out- did all the C&J in sets of 7. Arms were tired after rowing and jerks so my rows were pretty slow.

10-26-14 CrossFit

Warm up:
500m row, 14 burpees

WOD 1:
Deadlift
5-5-5-5-5

85#, 105#, 125#, 145#, 160#


WOD 2:
10min AMRAP
10 triple unders (double unders)
15 KBS, 1.5pood (26#, 0.75pood)
20 walking lunges

4 rds + 10 DU + 9 KBS = 199 total reps

Deadlift was difficult at the two highest weights- rested on the ground a few seconds between each rep. Took a potty break and then came back for the second WOD. The first round I counted singles and misses towards my 10 DU, but after that I was actually able to start stringing them together. On round 3, I actually did all 10 DU unbroken. It is amazing when it actually clicks and I can do that without much effort. All KBS were unbroken and lunges were done 5 steps at a time due to needing to turn. Got warm out towards the end of the second WOD, but overall not bad.

10-24-14 CrossFit

Warm up:
500m row, 12 burpees, a few bench press at 45#, 13 bench press at 55#

WOD:
21 bench press, 135# (45#)
21 L-pull ups (bar rows)

4 rounds + 21 bench press + 18 bar rows = 207 total reps

Started the work out with 55# and quickly decided that wouldn't be the best. Dropped to 45# and did the first round with 7s, then 5s, and finally 4s. Thought it would take too much time to move the bench and bar to do pull ups in between so did the bar rows. Certainly not the same amount of work as pull ups, even with bands, but good enough for this workout.

10-23-14 CrossFit

Warm up:
500m row, some burpees, some squat cleans

WOD:
10 min AMRAP
10 burpee box jumps 20" (5, 15")
10 squat cleans 155# (5, 45#)

5 rds

Went with 5 sets per round as it seemed more manageable. Pretty sore from yesterday and doing squat cleans right after front squats didn't sound like any fun at all. Counted the 25 burpees I did during the work out towards the 11 needed today for the burpee challenge.

10-22-14 CrossFit

Warm up:
Double under work, 10 burpees, 3 FS, 3 push press

WOD:
For time:
100 DU (300 singles)
21 front squat, 115# (55#)
21 push press, 115# (55#)
100 DU
15 front squat
15 push press
100 DU
9 front squat
9 push press

30:42 min

Couldn't get more than one DU at a time during warm up, so I decided doing singles would be better for the WOD. 55# was a bit heavy for me- couldn't do more than 5 push press in a row and I'm definitely feeling it afterwards.

10-21-14 CrossFit

Warm up:
500m row, 9 burpees

WOD:
10 min AMRAP:
10 snatch each at
135# (45#), 155# (50#), 185# (55#), 205# (60#), 225# (65#), 245# max reps

43 reps (10 each 45, 50, 55, 60, then 3 at 65)

Last 3 were a definite push out at the top. Not too bad though- got about as far as I expected.

10-20-14 CrossFit

Warm up:
500m row, 7 burpees

WOD 1:
Row 5000m

25:41.8 min

08-08-14  5K row

25:18.9 min, damper setting 4.5

WOD 2:
Weighted dips
3-2-2-2-1-1-1-1-1

Red/blue bands, no added weight

Wound up with a week off to catch up with my teaching responsibilities. Going to have to step it up and do some multiple WOD days to not get too far behind in workouts this month. Today I did the WODs scheduled for last Fri/Sat instead of Monday. My row time is down from the last time I did a 5K, but I also just came off a week of rest, so I'm not unhappy with it.  Dips were a bit rough after the burpees and rowing, but I did them.

I am also doing the 100day burpee challenge. Today was day 8 and I did both 7 and 8 since I missed yesterday. Hopefully will keep up with it through the 100 days!

10-12-14 CrossFit

Warm up:
500m row

WOD:
10 rounds, each for time
250m row
Rest 2 min

31:07 min including the last 2min of rest

1- 1:05.8
2- 1:04.6
3- 1:05.6
4- 1:05.7
5- 1:04.5
6- 1:05.8
7- 1:05.4
8- 1:05.5
9- 1:04.9
10- 1:04.0

Not too bad, I like doing rowing sprints.

10-10-14 CrossFit

Warm up:
500m row

WOD:
3 RFT:
400m run (500m row)
21 hang power snatch, 75# (45#)
12 chest to bar pullups (blue/black)

26:17 min

Somewhat surprised at how much difficulty I had with the hanging snatches. 45# got heavy pretty quick (granted, I did 63 of them, but still).

10-09-14 CrossFit

Warm up:
500m row

WOD:
Clean
5-5-3-3-3-1-1-1-1

45#, 55#, 60#, 70#, 80#, 85#, 90#, 95#, 100# failed twice

WOD 2:
7 RFT:
7 dumbbell thrusters, 45# (5#)
1 rope climb, 15ft (5 pull ups, red/blue)

7:49 min

Got behind this week because I took too many days off. Did Thursday and Friday's WODs today. Really tried for the 100# clean PR, but couldn't quite get it. Really needed another heavier dumbbell to do the thrusters, but 5# made me go faster I guess.

10-05-14 CrossFit

Warm up:
500m row, some push press, stretching out the squat

WOD:
3 RFT:
400m run (500m row)
30 squats
20 push press, 115# (45#)

22:25min

Row worked a bit better today, but my overall times were a bit longer. Did all squats in sets of 10, push press varied from 6-10 reps.

10-04-14 CrossFit

Warm up:
Eh, just a few SDHP. I was in a hurry...

WOD:
3 RFT:
400m run (500m row)
21 SDHP, 75# (45#)
12 burpees over bar

21:31 min

Well, I didn't want to run since it was so late on a Saturday and I just didn't feel up to it, so I subbed rowing. Wow, that was a stupid mistake! Doubling up on the rowing and SDHP really killed my arms and my time. My splits on the 500m were all over 2:30min. Just stupid.

10-03-14 CrossFit

Warm up:
500m row, some OHS and practice toe to bar sub

WOD:
For time:
21-15-9
OHS, 115# (PVC pipe)
Toes to bar (laying down, toes to barbell, most were knees to elbows)

10:00min

Worked on just getting my OHS form down. Still fighting with the shoulder/elbow positions. Thought the laying down toes to bar was a better sub than knee tucks- got more ab workout in, which is what I need to strengthen to get the actual movement down. I finished the work in about 9:30 and used the last 30 seconds or so to hang from the bar to get that in as well.

10-01-14 CrossFit

Warm up:
500m row

WOD:
Bench press
2-2-2-2-2-2-2

35#, 45#, 55#, 65#, 70#, 75# x 1, failed second rep

Not bad considering I haven't done a bench press since high school (and couldn't even do the bar then). After I failed my second rep at 75# I quit since I didn't have a spotter. I had to roll the bar down my body until I could sit up and dump it on the floor. Didn't want to risk that for a second rep or any more weight. Definitely want to try again when Bruce is home to spot me.

09-30-14 CrossFit

Warm up:
500m row

WOD:
For time:
50 wall balls, 20# (14#, 7.5ft)
30 clean, 155# (55#)
15 muscle ups (3 ring rows, 3/2/1 ring dips)

21:27min

Did the wall balls in sets of 5- took about 5 minutes to do them all. Cleans were done in sets of 10, 6, 7 and 7 in about 4 minutes. The rest of the time was the muscle up subs. For the first 5, I did 3 and 3. As I was nearing exhaustion, I switched to the next set of 5 being only 3 and 2 and then finished with the last set of 5 being 3 and 1. Felt pretty good overall.

09-29-14 CrossFit

Warm up:
500m row, 1 round of work out

WOD:
5 RFT:
10 strict HSPU (knees on wt bench, 25# plate with yoga mat on top)
20 GHD sit ups (ab mat)

8:21 min

Increased the difficulty of the HSPU as the last few times I did it with the 35# plate it was too easy. Definitely felt it in the abs towards the end.

09-26-14 CrossFit

Warm up:
500m row

WOD:
Clean and Jerk
1-1-1-1-1-1-1

55#, 65#, 70#, 75#, 80#, 85# (fail), 85# (fail)

Got the clean on both failures. My second attempt at 85# went a bit higher on the jerk than the first- really need to try and drop below it better.

09-24-14 CrossFit

Warm up:
500m row

WOD:
Every 2 min for as long as possible: (5 rds)
2 Rope climb, 15ft (10 pull ups)
Front squats, 185#, increasing by 2 each round (55#)

14:48 min

Did 5 rds rather than the every 2 min scheme as I would have only gotten a couple rounds and I was subbing pull ups for rope climbs as it was.

09-23-14 CrossFit

Warm up:
500m row

WOD:
2 rds of The Seven:
Same mods as yesterday, 12:40 min

Snatch
1-1-1-1-1-1-1

45#, 55#, 60# (fail), 60#, 65# (fail), 65#, 70# (fail)

Last successful lift was the 65# with a lot of pushing it out at the top.

09-22-14 CrossFit

Warm up:
500m row, 3-7 reps of all movements in workout

WOD:
The Seven:
7 RFT:
7 HSPU (knees on wt bench, abmat on 35# plate)
7 Thrusters, 135# (45#)
7 Knees to elbows (knee tucks)
7 Deadlift, 245# (95#)
7 Burpees
7 KBS, 2 pood (26#)
7 Pull ups (red/black)

5 rounds, 41:48 min

Did just 5 rounds because I was dying. Took it all pretty slow with plenty of resting.

09-21-14 CrossFit

Warm up:
500m row, Samson stretch, 10 PVC OHS, 15 abmat sit ups, 10 back extensions, 10 pull ups red/black, 10 ring dips green/red, 3 ring dips blue/red, Samson stretch, 10 PVC OHS, 15 abmat sit ups, 10 back extensions.

WOD:
5 RFT:
20 wall balls, 20#, 12ft (14#, 7-7.5 ft)
L-sit rope climb, 15ft (5 pull ups, red/black)

16:35 min

Not too bad. My lower back/top of hips has been pretty sore since the deadlifts. Did the wall balls in sets of 5 using the pull up bars on the squat rack as a target. Split the pull ups into 3 and 2. Really going to try doing an actual warm up (though I know I've said that before...).

09-19-14 CrossFit

Warm up:
None, couple deadlifts checking the weight.

WOD:
For time:
21 deadlifts, 225# (125#)
400 m run
18 deadlifts
400 m run
15 deadlifts
400 m run
12 deadlifts
400 m run

20:30min

Had a pretty bad side stitch during the third run, so I walked the rest of it and the first 1/3 or so of the last run. Still made decent enough time.

09-16-14 CrossFit

Warm up:
Did one round of the WOD

WOD:
Rocket:
30 min AMRAP
50m swim (200m row)
10 push ups (snaking)
15 squats

9 rounds + 200m row + 6 push ups

My goal was to get 8 rounds in so I was super excited to get almost 10. The rows were all under 1 min, so the biggest time suck was the push ups and resting between them.

09-15-14 CrossFit

Warm up:
500m row, clean and jerks 45#

WOD:
Clean and jerk
3-3-3-3-3

55#, 65#, 70#, 75#, 80#

Doing better at staying back though and getting my elbows around enough to avoid banging my collar bones though. May have been able to go more, but didn't want to change all the plates.

09-14-14 CrossFit

Warm up:
500m row, snatches, HSPU

WOD:
Snatch
3-3-3-3-3
45#, 55#, 60#, 65#, 70# (fail)

On the 65# I did a lot of pressing out of the top. On the 70#, I couldn't get it much higher than my chest. I have a heck of a time getting myself under the bar- should look up some tutorials and try and improve that lift since I tend to just fling it up and press it out.

WOD:
21-18-15-12-9-6-3
HSPU (knees on wt bench, head to 35# plate with abmat)
L-pull ups (blue/black chin over bars)

19:10min

Had some wait time as I tried to get Bruce to do this with me and we needed the pull up bar at the same time. Probably scaled the HSPU a bit too much but thought it would take more out of me than that. Pull ups were mostly sets of three with the last one being a pathetic attempt. Arms are gonna be hurting tomorrow.

Did 2 WODs since I took two rest days in a row...

09-11-14 CrossFit

Warm up:
500m row, some burpees, hang cleans

WOD:
For time:
30 cal row
30 burpees over barbell
30 hang power clean 135# (55#)

10:58min

Took about 5 minutes on the burpees- only did them in one direction so I jumped over the bar, stepped back over to do the next burpee. Did the cleans in sets of 10, so probably could have done a heavier weight, but during the warm up it seemed heavy enough that I didn't anticipate being able to do so many.

09-10-14 CrossFit

Warm up:
500m row, squats

WOD:
Front squat
3-3-3-3-3

65#, 70#, 75#, 80#, 85#

I tend to pause at the bottom way too long. On a couple reps I bounced a couple times before coming back up. Could have done some more weight, but just wasn't up to it.

09-09-14 CrossFit

Warm up:
500m row

WOD: (from Sat)
For as long as you can, up to 30min:
1 MU every 30 sec
-OR-
10 pullups and 10 dips every minute (5 pullups blue/black, 5 dips red/green knee)

10min

My arms were still toast from yesterday. The transition time with moving the box and using the bands kinda hurt me, but in reality, I was definitely failing at the end of the dips. I could do 3 pretty well, but the last two were rough- my muscles just did not want to do anymore.

09-08-14 CrossFit

Warm up:
500m row, stretching out arms, thrusters

WOD:
30-20-10
Thruster 95# (45#)
Chest to bar pull ups (blue/black band regular pull ups)

19:31min

Did thrusters in sets of 6, then 5 and 5. They were rough after I did the pull ups. Pull ups really killed me. Kept decreasing the number I did in each set as I was failing the last one or two in each set and only getting about as high as forehead to bar.

09-05-14 CrossFit

Warm up:
500m row, squat stretches and practice squats

WOD:
Back squat
1-1-1-1-1-1-1

70#, 85#, 105#, 115#, 125#, 130# fail, 130# fail

First fail was getting stuck in the bottom, second was falling forward as I started to come up. Was really trying to hit or exceed my 135# PR, but just not happening. Need to do some work with my standing up- I tend to come up with my hips first, leaving my shoulders down and then trying to correct for it. Gonna try doing some lighter weights and manage my hips better.

09-03-14 CrossFit

Warm up:
None really. Did some 85# DL and some 70# DL. Played around with the bands trying to figure out how best to do the hanging hip touches.

WOD:
Kevin:
3 RFT:
32 Deadlift 185# (70#)
32 Hanging hip touches, alt arms (right foot in red/black band, left toe touching ground for balance)
800m farmer's carry, 15# DB (500m, 5# DB)

26:12 min

Ouch. I probably could have done a heavier deadlift as I was able to do 3 sets for all rounds, but I didn't want to overdo it and hurt my back by losing form. I scaled the hanging hip touches a bit too much as I did all of them unbroken, but I just couldn't find a method that would work for me. My core strength and arm strength just both suck and it wasn't working out. The run was bad- I really needed to shake out my arms and such, but you can't do that when running with DB. Even at the much lighter weight, it is amazing how much a farmer's carry can screw up your running form. Sucked, but powered through and reminded myself it was a hero WOD and walking was not an option.

09-01-14 CrossFit

Warm up:
500m row, hanging pull up 3 sec hold x 3, several snatches with PVC and 45#, 10 sit ups on abmat

WOD:
12 min running clock:
1 min power snatch, 115# (45#)
1 min GHD sit ups (Ab mat)
2 min power snatch, 115# (45#)
2 min GHD sit ups (Ab mat)
3 min power snatch, 115# (45#)
3 min GHD sit ups (Ab mat)

8, 26, 14, 45, 20, 63 = 176 reps (42 snatches, 134 sit ups)

Filmed my warm up snatches, I think my form looked pretty good for the light weight. Sit ups felt fine- did the 63 reps unbroken, so that was good.

09-01-14 2K Row

Warm up:
500m row

2K Row:
9:25.3 min

500m splits: 2:20.0, 2:21.7, 2:22.2, 2:21.4

08-30-14 CrossFit

Warm up:
500m row, stretching out sore shoulders, split jerks with PVC and 45#.

WOD:
Split jerk
1-1-1-1-1-1-1

55#, 65#, 70#, 75#, 80#, 85# failure, 85#

Took all the lifts from a rack. My failure was rough- wrist gave out on me. When I redid it, I had to really push press the last foot or so. Overall, not bad.

08-29-14 CrossFit

Warm up:
500m row, practice dips and cleans

WOD:
Elizabeth:
21-15-9
Clean 135# (65#)
Ring dips (red/green knee)

11:50min

Really went to failure on the dips. Which happened much quicker than I expected. Cleans did well though- was able to get my elbows up and prevent knocking and bruising my collar bones.

08-27-14 CrossFit (5K run)

Warm up:
Nothing. I put my clothes on, does that count?

WOD:
Run 10K (run/walk 5K)

44:50min

Splits:
1km 8:11
2km 8:06
3km 8:59
4km 10:07
5km 9:27

Did the first 2.5k running, but had to start adding in some walking. For most of 3-4k's I alternated 2 blocks of walking with 2 blocks of running. Not horrible with no practice at running further than 1mile, but definitely can improve!

08-25-14 CrossFit

Warm up:
Row 500m, several squat stretches and squat cleans

WOD:
1 min squat clean 165# (45#)
3 min rest
1 min squat clean 185# (50#)
3 min rest
1 min squat clean 205# (55#)
3 min rest
1 min squat clean 165# (45#)
3 min rest
1 min squat clean 185# (50#)
3 min rest
1 min squat clean 205# (55#)

9, 8, 7, 9, 8, 7 reps (48 total)

Did my weight increases based upon percentages. Think I did pretty well- need to remember to set up a camera so I can check my form as I tend to be too far forward in my cleans and felt that in many reps.

08-24-14 CrossFit

Warm up:

Row 30cal, 5 pull ups (red/black), 5 push ups (snaking), 15 air squats

WOD:

10 RFT:

2 minute rounds:

5 pull ups (red/black)

10 push ups (5, snaking)

15 squats (only did one set)

5 pull ups

10 push ups

15 squats

Row for calories

Rest 1 min between rounds

Calories rowed:

8, 7, 7, 7, 6, 6, 5, 5, 6, 7

Did a test run and it took just over a minute to do one set of pull ups, push ups and squats, so I scaled back to doing that with only 5 push ups because I'm ridiculously slow at them, especially when tired. I was dying after the first half of the work out but pushed through. Some of my pull ups weren't quite full height, but I got at least forehead to bars in...

08-22-14 CrossFit

Warm up:
500m row, 5 sumo deadlift 55#

WOD:
Sumo deadlift
3-3-3-3-3

85#, 105#, 125#, 145#, 160#

Had pretty crappy form on the 160# lifts, went a bit too heavy on that. Kinda impressed with how much strength I am gaining. Did regular deadlifts with 3RM July 27 with my max that day being 165#.

08-21-14 CrossFit

Warm up:
DU practice, 500m row, 10 PVC OHS, 5 toes to bar, 5 DB hang squat clean

WOD:
5 RFT:
5 OHS 135# (10# on PVC)
10 toes to bar (knee tucks)
15 DB hang squat clean 40# (5#)
20 DU (counted singles, doubles and misses)

25:32min

Went really light and slow. It was super hot out so I took several long rests to avoid overheating.

08-19-14 CrossFit

Warm up:
500m row, 24 walking lunges, 15 sit ups, 15 back extensions, 3 ring rows, 3 ring dips

WOD:
30min AMRAP:
12 walking lunges
15 GHD sit ups (ab mat)
15 hip extensions (back extensions on ab mat)
5 MU (3 ring row + 3 ring dip (green/red/knees) = 1 MU)

5 rds + lunges, sit ups, hip extensions and 2.5 MU

Messed around a bit trying to sub the hip extensions, wound up doing just backs on the ab mat. Ring dips pretty much killed me- the third one on pretty much every set was rough. Definitely need to keep working on building up those triceps.

08-18-14 CrossFit

Warm up:

500m row, 10 pull ups (black/red), 10 ring dips (green/red knees)

WOD:

4 RFT:

Row 500m

Rest 3 min

18:12 min (not including last rest)

Splits:          End of rest:

2:13.7         5:17

2:12.9         10:35

2:14.3         15:53

2:15.2         21:12

Pretty happy that my split times were all significantly lower than the splits last Monday when I did 8RFT with 90 sec rests. Obviously not the same workout, but my fastest split that day was 2:17.4, so definitely some improvement. Since I was on vacation all week, I didn't do much of anything Fri/Sat/Sun except some minor walking at the zoo and a short "mountain" climb on Sunday. Glad to get back into the swing of things!

08-14-14 K-State CrossFit

Warm up:
Jog 1 lap around old stadium track with a bleacher run on the east side. Squatting drills, duck walk, etc.

WOD:
For time:
30 deck squats with 25# plate
60 Supermans
30 step walking lunge with 25# plate held overhead
*5 burpee penalty for resting the plate

9:50 min, 0 burpees

Really thought I would have multiple sets of burpees during the walking lunges, but powered through.

08-13-14 K-State CrossFit

Warm up:
Back and forth across room- jog, high knees, inch worms, some sprints, squats, etc.

WOD:
3 RFT:
Run lap around the block that goes around the old stadium and alumni center (approx 900m), rest 1:1 based on time of previous lap. (Row 900m)

Splits:          Time at end of rest:
4:09.5          8:18
4:14.4          16:51
4:17.4          25:27

21:10min (recorded time at the end of the last active portion, did not include final rest period)

Rowed instead of running as my heel hurt quite a bit just from the running warm up we did the previous day. Overall, not too bad.

08-12-14 K-State CrossFit

Warmup:
Running on ramp- 2 laps jogging, high knees, butt-kicks, defensive slide both ways, high skip, grapevine both ways, sprint up and jog down.  Stretching and then going  through the lifts with PVC.

WOD:
Olympic style lifting- 1RM in 3 attempts
Snatch
Clean and jerk

Snatch:  55#, 65#, 70#
Clean and jerk: 70#, 80#, 90# (failed the jerk), 85#

Wonderful to be back at KSU. Even though we did the stupid ramp, it was good to have some coaching. I really need to work on getting under the snatch rather than getting it as high as I can and pressing it up. On the clean, I was leaning way far forward when I went to the heavier weights. I probably need to try setting up the video camera when I lift next time so I can see what I'm doing and try to fix it. I did better about getting my elbows around fast to avoid hitting my collarbones with the bar. Definitely something to keep in mind when I do cleans.

08-11-14 CrossFit

Warm up:
6 pull ups (red/black), run 200m, walk 300m

WOD:
8 RFT:
Run 400m (Row 500m)
Rest 90 sec

29:32min

Splits:
2:27.3
2:22.3
2:21.6
2:23.6
2:21.8
2:22.3
2:22.7
2:17.4

Tried to run it, but my heel pain was horrible and I gave up after 200m. So did rowing instead, which actually really stretched out my heel quite a bit. Can't believe I had a 10sec difference in my first to my last split, but I really pushed the last one to try for a good time and just be done.

08-10-14 CrossFit

Warm up:
500m row, 10 pull ups (red/black), 2 push ups

WOD:
10 RFT:
15 pushups (10)
100m sprint

22:02min

Did an additional 10 pushups after the final sprint to make up for some of the 50 I didn't do. Did some snaking, but overall I think my pushup form was better. Felt pretty good until the extra 10 pushups- those got a bit worse, but I tried to string several together.

Bruce did the work out with me- he did all 15 pushups each round and walked the 100m- his time was 22:58min.

08-09-14 CrossFit

Warm up:
500 m  row, samson stretch, 10 OHS, 15 abmat sit ups, 10 back extensions, 10 pull ups (blue/black), 5 ring dips (red/green knee)

WOD:
Hanging power clean
5-5-5-5-5

35#, 45#, 55# (4), 50#, 55#

Did the work out late in the day. Couldn't get under the 55# the first time around, but managed on the last go. Shoulder need a lot of work.

08-08-14 5K Row

5K Row:

02-04-14 5K row

28:04.4 min, Damper setting 4

04-14-14 5K row

27:31.9 min, Damper setting 4.5

05-13-14 5K row

26:19.4 min, Damper setting 4.5

265 cal

06-09-14 5K row

25:38.2 min, Damper setting 4.5

07-15-14 5K row

26:01.9 min, damper setting 4.5

267 cal

25:18.9 min, damper setting 4.5

Splits: 5:10.4, 5:06.3, 5:03.0, 5:01.1, 4:58.0

The fact that my splits got so much better probably means I should do some sort of warm up before I do the 5K, instead of using the first part of the row to warm up on. Pretty happy that I beat my fastest time to date by 10 seconds. Getting ever closer to a sub-25min time!

08-07-14 CrossFit

Warm up:
500m row, samson stretch, 10 OHS, 15 sit ups, 10 back extensions, 10 pullups blue/black, 10 ring dips blue

WOD:
Double Grace
60 clean and jerk 95# (50#)

9:54min

Very happy to be done in under 10 min. Did a set of 10, followed by sets of 5 until the last 10 where I did 3-3-4. Tried to minimize my rest, but probably could have paced it better. Had the first half done between 4-5min, so overall did OK. Took a rest day yesterday due to tweaking my knee at work and couldn't do most of the midline march workout.

08-05-14 CrossFit

Warm up:
500m row, samson stretch, 10 OHS, 15 sit ups, 10 back extensions, pullups to determine what bands to use for WOD

WOD:
21-15-9 Complex
8 Deadlift 155# (55#)
7 Clean 155# (55#)
6 Snatch 155# (55#)
8 Pullups (Black/green bands)
7 Chest-to-bar (Pullups black/blue bands)
6 Bar MU (Pullups black/red bands)
6 Deadlift
5 Clean
4 Snatch
6 Pullups
5 Chest-to-bar
4 Bar MU
4 Deadlift
3 Clean
2 Snatch
4 Pullups
3 Chest-to-bar
2 Bar MU

12:55min

Barbell work was good- weight was determined by the snatch. Bar work used increasingly difficult bands with regular pullups rather than subbing chest-to-bar and bar MU with anything else.  Not too bad.

08-04-14 CrossFit

Warm up:
None really, couple jump ropes

WOD:
Triple 3
3000m row (1000m row)
300 DU (100 DU= 300 singles)
3 mi run (1 mi run)

20:30min

Got the row and jump rope done in less than 10 min, so the run took around 11 min. Was probably just closer to the 1500m mark than a full mile, still a much better pace than I thought I could do since I avoid running so much. Wish I could get my DUs better so I could intersperse some rather than just doing singles.

08-02-14 CrossFit

Warm up:
500m row, 2 rds: Samson stretch, 10 OHS (7.5#, 10#), 15 abmat sit ups, 10 back extensions, 10 pullups (blue/black), 10 ring dips (blue)

WOD:
OHS
1-1-1-1-1-1-1

10#, 12.5#, 15#, 20#, 25#, 35#, failed attempt 40#, 35#

Still can't do much weight in the OHS and my form seemed to be pretty bad. Right arm kept failing.

Did a pull up with just the black band- kinda surprised I was able to.

08-01-14 CrossFit

Warm up:
500m row, some deadlifts and 5 wall balls

WOD:
5 RFT:
10 deadlift (105#)
20 wall ball (14#, 7.5ft)

18:13min

Did the entire workout in sets of 5. Had some pain in my right knee throughout, not sure what that was about. Deadlifts felt pretty good at that weight.

Had 2 days of rest inadvertently- I was so tired from working 16hrs that I slept until noon and yesterday I had to be at work a bit early for the weekly meeting. Slept a bit late today as well- I really need to get outside earlier to avoid some of the heat and to get a better warm up in. I think if I keep doing these short crappy warm ups I'm going to hurt myself.

07-29-14 CrossFit

Warm up:
500m row, some OHS and back squats with PVC

WOD:
Back squat
5-5-5-5-5

55#, 65#, 75#, 85#, 100#

Pretty happy considering my previous 1RM is 135#. Tomorrow is a forced rest day due to working early. I'd rather be CrossFitting...

07-28-14 CrossFit

Warm up: 

500m row, 5 thrusters, 5 sit ups

WOD: 

For time:

30 thrusters, 95# (35#)

20 GHD situps (abmat)

400m run (500m row)

20 thrusters, 115# (45#)

30 GHD situps (abmat)

400m run (500m row)

10 thrusters, 135# (55#)

40 GHD situps (abmat)

400m run (500m row)

24:19min

Broke the thrusters up into sets of 5 for the most part. Did all situps unbroken. Rowing sucked on the abs following sit ups. Blech.

07-27-14 CrossFit

Warm up:
Row 500m, 2rds: Samson stretch, 10 OHS (5#, 7.5#), 15 sit ups, 10 back extensions, 10 pull ups (blue/black), 10 ring dips (blue)

WOD:
Deadlift
3-3-3-3-3

85#, 105#, 125#, 145#, 165#

Smashed my toe with the collar of the barbell and a 35# plate between the 145 and 165 attempt. Still managed to get the last lifts, but I did let go of the bar between each rep. Pretty good considering my previous 1RM is 195#.

07-26-14 CrossFit

Warm up:
3 min DU work, a few reps of each move from the WOD

WOD:
20min AMRAP:
3 hang power clean (65#)
6 ring dips (blue band)
9 box jumps (15")
27 DU (81 singles)

6rds + cleans + dips + box jumps + 62 singles

Chose to do singles and I wasn't hitting a DU at all during my warm up. Went with 3x singles. Used the hook grip on most of my power cleans, so that was good. Did all the ring dips unbroken- last few rounds got through them really quickly. Did the first set of singles unbroken but had bobbles on the rest of the rounds.

07-25-14 CrossFit

Warm up:
500m row
2 rds: Samson stretch, 10 OHS (PVC, 2.5#+PVC), 15 abmat sit ups, 10 back extensions, 5 pull ups (blue/black, red/blue/black), 5 ring dips (blue)

WOD:
Helen:
3 rds for time:
Run 400m (row 500m)
21 KBS (26#)
12 pull ups (red/blue/black)

18:25min

Really hot outside and I donated blood yesterday so I was pretty gassed for the entire workout. Rowed rather than ran due to heel pain that keeps coming back. May wait to run until I get some more weight off and I'm sure the heel is gonna hold up to it. Used heavier bands (180# resistance) as my shoulders have not been able to withstand too many pull ups in a row. Broke my KBS into two sets, varying how many I did in each set, and pull ups into 2 sets for the first round and 3 sets for the remaining two. Row times were eh, but I tried to keep at least 25s/m and use it as a recovery, though running would have been a better recovery for the arms.

07-22-14 CrossFit

Warm up:
500m row, stretching out shoulders with PVC pipe, stretching in the bottom of the squat, handstand hold with feet on bar on rack- straight up and down from hips through arms- approx 1 min total.

WOD:
For time:
3 min handstand hold (knees on 23" box + plate)
100 squats (50 squats)
50m handstand walk (knees on 20" box, shifting weight back and forth, lifting palms off ground but keeping fingers in contact for 50 "steps")
100 squats (50 squats)
30 HSPU (knees on 17.5" bench, head to abmat on 25# plate)

21:12min

Took about 7 min to get the 3 min accumulated handstand hold.  Chose to cut squats in half so I would hopefully be able to walk the next few days and did them in sets of 5. The handstand walk didn't take very long, probably should have scaled it a bit more difficult. HSPU's were eh- didn't feel like I went deep enough, but not sure I could have gone deeper. It was a little rough doing the box work since I have a huge bruise on my knee from lunges, but I made it through.

07-21-14 CrossFit

Warm up:
2:30min DUs, 2 rds: Samson stretch, 10 OHS (PVC pipe), 15 abmat sit ups, 10 back extensions, 10 pull ups (blue/black), 10 ring dips (blue)

WOD:
AMRAP 15min:
Dumbbell squat snatch (power snatch, 15#)
     5 reps left hand
     5 reps right hand
50 DUs (10 DUs)

7 rounds + dumbbell snatchs + 8 DUs

I have a heck of a time with the one-handed OH squat thing, so I wimped out and just did power snatches. I cut the DUs down to 10 as I counted each one and didn't use any of my singles to count towards the total.

07-19-14 CrossFit

Warm up:
500m row

WOD:
For time:
10- 15 ft rope climbs (20 pull ups, green/black bands)
100m walking lunge (50m)
50 dips (25, blue band)
100m walking lunge (50m)
10 muscle ups (1 MU= 3 ring rows, 3 ring dips with blue band; did 5 complexes)

15:57min

Cut the workout in half as my shoulders were still pretty sore and did some major subbing. Felt pretty good overall though.

07-18-14 CrossFit

Warm up:
500m row, 5 pullups, 5 push ups, 5 sit ups, 5 back extensions, 5 wall ball, 5 box jumps

WOD:
For time:
50 pull ups (green/black for first 25, green/black/blue for last 25)
50 push ups (snaking)
50 GHD sit ups (AbMat)
50 back extensions (on floor over AbMat)
50 wall ball (14#, 7.5ft target)
50 box jumps (15")

28:18min

My arms and shoulders were shot from cleans yesterday, so pull ups were horrible. Even with adding the band and having to do very little pulling, it still was difficult to do 5 reps at a time. Push ups were also a little rough, but made up some time on sit ups and back extensions (sit ups in 2 rounds- 30, 20; back extensions in sets of 10) and then lost it all on the wall balls (all sets of 5). Box jumps went surprisingly well in sets of 10 though. Glad to have a rest day tomorrow!

07-17-14 CrossFit

Warm up:
500m row, 2 rds: 10 OHS (10#), 15 sit ups, 10 back extensions, 10 pulls ups (blue/black), 10 ring dips (blue)


WOD:
Muscle clean 1-1-1-1-1
Power clean 3-3-3-3-3
Squat clean 5-5-5-5-5

Muscle clean: 65#, 70#, 75#, 80#, 85#
Power clean: 55#, 65#, 75#, 80#, 80#
Squat clean: (did 3 reps rather than 5) 45#, 50#, 55#, 60#, 65#

I know my squat clean should be the heaviest, but I'm still not quite comfortable with catching it in a squat. Getting better though. And spending some time working on strengthening my squats will help with that as well. Despite all the distractions and breaks, not too bad.

07-15-14 5K row

Previous rows:

02-04-14 5K row28:04.4 min, Damper setting 4 

04-14-14 5K row27:31.9 min, Damper setting 4.5 

05-13-14 5K row26:19.4 min, Damper setting 4.5  265 cal 

06-09-14 5K row25:38.2 min, Damper setting 4.5

5K row
26:01.9 min, damper setting 4.5, 267 cal

In the garage with it raining outside. Added some time, but had a long break, so hopefully with regular work I can get my time back down again.

07-14-14 CrossFit

Warm up:
500m row
2 rounds: Samson stretch, 10 OHS (5#, 10#), 15 sit ups, 10 back extensions, 10 pull ups (blue, black bands), 10/5 ring dips (blue band).

WOD:
Bell
3 RFT:
21 deadlift, 185lbs (55#)
15 pull ups (blue, black bands)
9 front squats, 185lbs (10# on PVC pipe)

14:25min

Too long of a break- my muscles were just fatigued the entire time. Broke the deadlifts into 2 and 3 sets, pull ups into 5 each with not all of them getting over the bar and FS in 2-3 sets.

06-27-14 CrossFit

Warm up-
1 rd: 500m row, Samson stretch, 10 OHS with PVC, 10 situps, 10 back extensions, 10 pull ups (blue/black), 10 ring dips (blue)

3 RFT:
25 GHD sit ups (Ab mat sit ups)
5 clean and jerk, 205# (55#)

6:22min

Could have maybe gone a bit heavier on the C&J, but it was a comfortable weight for the 15 reps. 3 were OK and the last two took a bit more effort.

06-25-14 CrossFit

2 rds of warm up- second round OHS with 5lbs on PVC

Snatch balance
1-1-1-1-1-1-1
PVC, +5#, +10#, +15#, +20#, 35# bar, 35# bar

The Ghost
6 rounds, AMRAP each movement
1 min row for cal
1 min burpees
1 min DU (counted actual DU and two singles plus DU attempt as one)
1 min rest

Row: 10, 11, 12, 12, 12, 13 = 70
Burpees: 7, 8, 8, 7, 7, 6 = 43
DU: 13, 14, 12, 10, 12, 13 = 74
Total: 187 reps

Had some time off over the weekend- did some swimming with K, E, T on Saturday, walked the zoo on Sunday. Also got the kids out in the garage on Saturday morning and played on the equipment with them- did some of the movements and also held/lifted them up so they could do pull ups and such. Slept in yesterday so I did both Tues/Wed workouts today.

06-19-14 CrossFit

OHS
10-10-10-10-10

PVC, +5#, +10#, +15#, +20#

Didn't do any warm up due to time and lifted barefoot. Went well though and I'm anxious to start adding some weight to my OHS in warm up.

06-17-14 CrossFit

3 RFT:
15 cal row
10 burpees over rower

8:10 min

Didn't do burpees over rower- psyched myself out and the dogs were around and I figured I'd hurt myself.

06-09-14 5K row

Some previous rows:
02-04-14 5K row
28:04.4 min, Damper setting 4

04-14-14 5K row
27:31.9 min, Damper setting 4.5

05-13-14 5K row
26:19.4 min, Damper setting 4.5
265 cal

Today
06-09-14
25:38.2 min, Damper setting 4.5

Not too bad for how little I have worked out this past month.

06-07-14 Squats

2min jump rope/DU work
2 rds warm up

5 rep back squat:
35#, 45#, 55#, 65#

The weight then would have had to jump up to 85#, so I stopped there.

06-03-14 Skills work

3min DU

3 rounds of warm up:
-Samson stretch
-10 OHS with PVC
-15 situps
-10 back extensions
-10 pull ups (black/blue bands)
-10 ring dips (blue band, feet on ground)

3min DU

Got up to 4 DU in a row. Also took my PVC in the house to work on full squat cleans and squat snatches to try and get more comfortable with landing in the squat position.

05-27-14 CrossFit Intervention, 2yrs later

Haven't done much the last two weeks. Gotta get back into this thing...

03-30-12 CrossFit

CrossFit Intervention Day 18

5 RFT
10 Snatch balance (8#)
20 ball slams (10#)
30 mats broad jump (short width of mat)

27:21min

5 RFT
10 snatch balance (35#, did as power snatch as I can't do a squat snatch with that much weight...)
20 ball slams (15#)
30 mats broad jump (short width of mat)

23:17min

Broke the ball slams up into 2 rds of 10, did the broad jumps unbroken. Did 10 snatch balance into the full squat with the PVC pipe. Really need to get a mid-weight bar made to work on these things more.

05-13-14 5K Row

Some previous rows:

02-04-14 5K row

28:04.4 min, Damper setting 4

04-14-14 Row 5K

27:31.9 min, Damper setting 4.5

Today,

05-13-14 5K row
26:19.4 min, Damper setting 4.5
265 cal

Pretty happy cutting over a minute off my time in less than a month.

05-09-14 CrossFit Intervention, 2yrs later

Definitely made some gains here. But I've noticed improvements just doing the pull ups and dips during my warm up each day. Changed up my warm up some today and did 3rds with only 5 pull ups and 5 dips in the first two rounds, skipping them completely during the third round. Also upped to 15 sit ups each round.

Apparently I copied this workout down wrong- I thought it was weird but did it anyways- for the first set, I did 10 HSPU rather than 5. Would have gotten a lot more rounds had I done it right, considering the HSPU was what slowed me down each round after the first 5-6 of them...

03-28-12 CrossFit

CrossFit Intervention Day 17

AMRAP in 10min
5 pullups (jumping)
5 HSPU (blue/blue bands)

then

AMRAP in 10min
5 floor windshield wipers (knees slightly bent)
5 dips (24" box, feet on ground)

8 rounds + 5 pullups, then 8 rounds + 3 windshield wipers

AMRAP 10 min
5 pull ups (blue/black bands)
10 HSPU (knees on weight bench, head to abmat on 10lb plate)

then

AMRAP 10 min
5 dips (blue band/jumping)
5 floor windshield wipers (knees bent)

8 rounds + 5 pull ups, then 10 rounds + 5 dips

Kinda want to redo the first half to see how much I can get with the correct number of HSPU. Oh well.

05-07-14 CrossFit Intervention, 2yrs later

This one pretty much sucked. I'm finding with these long workouts I'm just gassed. My cardio doesn't seem to be as good as it was 2yrs ago. I dunno.

03-26-12 CrossFit

CrossFit Intervention Day 16

For time:
400m run
then
2 Rounds
     40 KB OH Lunges (10#)
     20 slapping pushups (hand release on knees)
     40 KBS (10#)
     20 total Alt 1-arm KB clean thrusters (10#)
then
400m run

21:17min

For time:
Run 400m
then 2 rounds (1 round)
     40 KB OH Lunges (10#)
     20 slapping pushups (regular pushups)
     40 KBS (26#)
     20 alternating 1-arm KB clean thrusters (10#)
Run 400m

18:10, but I only did one round in the middle.

My legs were killing me already after one round. I decided it would be better to just do one round and still be able to walk/workout for the remainder of the week.

I am proud of my gains in the warm up though. I've gone from pull ups with green/black bands to blue/black bands. I'm also using less leg/jumping on my ring dips. Really happy about that!

05-05-14 Running

Had a week off because I was sick. Still a bit of sinus congestion, but doing better. Took it easy by taking a run with the dog. Made 3 laps around the loop- on the start of the third lap, we got met by a boxer flying out of the door, so I got a bit of weight lifting in by having to pick up Case to avoid a dog fight. Finished out the lap and called it a day. Didn't time myself (kinda glad I didn't with the interruptions), but made it through.

Ran- 1530m / 0.93miles

04-29-14 CrossFit Intervention, 2yrs later

My T2B really haven't improved at all over the last 2yrs. Still ripped the crap out of my hands- should have done some callous work prior to this work out.

03-23-12 CrossFit

CrossFit Intervention Day 15

AMRAP in 20min
10 T2B (knees up)
3 Pullups (jump with blue band)
13 Deadlift (45#)

5 rounds + 10 T2B

AMRAP 20min
10 T2B (knees up)
3 pullups (green/black band)
13 deadlift (85#)

7 rounds + 10 T2B + 3 pullups + 6 deadlifts

It took me longer to get into the bands and such than it took to actually do the 3 pullups. Maybe could have changed bands, but this is what I've been working with so far in warm ups. Good weight on the deadlifts- did them in sets of 5 for all but the first round. Split the T2B up into sets of 5 but it still did nothing to save my hands. Need to do some searching on what I can do to improve them- definitely need more core strength in general, and that will probably help.

04-28-14 Recovery row

My back chain hurt so much from the good mornings that I rested Sat/Sun. Still sore today, plus the bottom of my left foot is cracking in 2 spots near calluses. Awesome. So I did some rowing as the next intervention work out has deadlifts and I'd like my legs to be a bit better before I do that.

15min row
2819m

22-24s/m, 4.5 damper setting, no shoes, no foot straps.

04-25-14 CrossFit Intervention, 2yrs later

Good day for a short workout. Only did a 500m row for a warm up in order to keep it even shorter.

03-21-12 CrossFit

CrossFit Intervention Day 14

12 min run

1440meters, outside

12 min run

1720meters

Outside, around block. Made 3 full laps plus part of a fourth. Felt like a kept a good pace the entire time. Took about 3min45sec for the first lap and cut it down on the second, when I finished the third I had about 1min20sec to finish up. All in all felt pretty good.

04-24-14 CrossFit Intervention, 2yrs later

Ugh, this one is sad to see where I'm at now. Not sure if it was just the week off or what as the only other changes were my mods on the HSPU (but there were only 4 per round, so that shouldn't have made much difference) and a slightly heavier good morning. Dang.

03-19-12 CrossFit

CrossFit Intervention Day 13

5 RFT
4 HSPU (blue/blue band)
80yds plyo skips
25 Good mornings (15#)

13:00min

5 RFT
4 HSPU (knees on wt bench, head to ab mat on 10# plate)
80yds plyo skips (20yd lengths)
25 good mornings (35#)

18:43min

The plyo skips quickly deteriorated into regular skipping. Can definitely feel the week rest. Ugh.

04-17-14 No time- just row!

Have to go in early to work today and lots to get done, so did a short row. Better than nothing!

2500m
13:08min
4-5 damper setting, 22-24s/m

Tried to sprint the last 500m- kinda rough.

04-16-14 CrossFit Intervention, 2yrs later

Wish I had my break down on this one rather than just total reps. Would make for a better comparison.

CrossFit Intervention Day 11

3 Rds Max Reps
1 min Rt Arm DB power snatch (8#)
30 sec rest
2 min FS (8# on 3-45# plates)
30 sec rest
1 min Left Arm DB power snatch (8#)
30 sec rest

85 reps

3 rds for Max Reps
1 min rt arm DB power snatch (10#)
30 sec rest
2 min FS (45#)
30 sec rest
1 min left arm DB power snatch (10#)
30 sec rest

23, 17, 23; 24, 17, 25; 25, 17, 27 = 198 reps

Wish I had something in between my 10# rigged up dumbbell and my 26# KB. Probably would have been slightly more realistic as the snatches were a breeze. Wanted to get more reps in a row on the FS, but set the bar down way more than I should have in a 2 min time span.

04-14-14 Snow day- 5K row

Snowed last night and garage was really cold today, so I wimped out and did a rowing workout rather than the scheduled intervention day.

02-04-14 5K row

28:04.4 min

Damper setting 4, ~23-25s/m

Row 5K

27:31.9 min

Damper setting 4.5, ~23-25s/m

Cut 30 seconds off my time in just a couple months, with one month not doing anything... not too bad.

04-13-14 CrossFit Intervention, 2yrs later

Did some different subs on this one. Wish I had something slightly smaller than the 35# bar to do my OHS- I have been doing really well with using the band during warm ups, but the bar was tough. Also need to get my chalk out- my hands were so slick I had a hard time maintaining a grip for the OHS.

03-12-12 CrossFit

CrossFit Intervention Day 10

2 RFT
7 Muscle ups (false grip pull ups)
30 Mountain climbers
3 OHS (8# black  bar on 3-45# plates)
6 Front squat (8# black bar)
9 Back squat (8# black bar)
30 Mountain climbers
12 HSPU (green/blue bands)

14:36min

2 RFT:
7 muscle ups (7 false grip pull ups, 7 dips with blue band)
30 mtn climbers (foot about 12" behind my hands)
3 OHS (35# bar)
6 FS (45#)
9 BS (45#)
30 mtn climbers
12 HSPU (knees on wt bench, head to abmat on 10# plate)

12:33min

Only got like 2/6 OHS with good form, others dropped the bar before returning to upright. Had to take time to put plates on bar for FS and BS, but were able to do both sets without putting the bar down in between. Having a head target helped maintain my depth on the HSPU. Overall, not bad.

04-11-14 CrossFit Intervention, 2yrs later

Yesterday was a rest day- much needed. Slept in, graded some papers, and then worked a 9+hr slaughter day.

Anyways- today was another work out I vividly remember. This one is where I wiped out on the ramp and skinned my knees horribly during the warmup. I cheated on the KBS and wimped out on the sit ups. Today went MUCH better!

03-09-12 CrossFit

CrossFit Intervention Day 9

3 RFT
400m run
21 KBS (18#, 3rd round only 15 reps)
42 Sit ups (anchored on track, 2nd round 22 reps, 3rd round 21 reps)

22:14min

3 RFT:
400m run
21 KBS (26#)
42 sit ups

19:11min

Did all my runs in 3min- very consistent pace. Split KBS into 11/10, first set of sit ups was split in 2, then 4, then 4 again. Felt really good when I was done- first work out with the garage door open. Kinda nervous with anyone that drove by seeing me working out, but got over it and the breeze was nice. May do it more often!

04-09-14 CrossFit Intervention, 2yrs later

I distinctly remember this workout- lots of tears as I tried to do the one-armed OHS. At least I didn't cry this go round...

03-07-12 CrossFit

CrossFit Intervention Day 8

10-8-6-4-2
1 arm DB OHS each side (8# on 14" purple box)
Sit ups (anchored, with abmat)
Push ups (regular with green/blue bands)

13:41min

10-8-6-4-2
1 arm DB OHS each side (10#- 2 5# DB)
Sit ups
Push ups (snaking)

10:46min

The round of 10 had several OHS that weren't quite full depth. And some that my arm didn't stay extended through standing back up. But I pretty much did it all with OK form.

04-08-14 CrossFit Intervention, 2yrs later

For some of these, I really wonder how I did it last time as my time has increased dramatically...

03-05-12 CrossFit

CrossFit Intervention Day 7

3 RFT
10 burpee DL (55#, step back)
20 push press (10#)
30 jump rope

12:17min

3 RFT
10 burpee DL (65#)
20 push press (55#)
30 DU

21:19 min

Did kinda light on the DL since I had to change weights before the push press. Did first set of push press in 10's, then went to 5's. For DUs, I did a combo of singles, DUs and good DU attempts to get to 30. That definitely added a lot of time versus just doing 30 singles which is what I think I did the first go round. I'm also betting I could do 20 push press at 10# in a single go fairly quickly.

04-07-14 CrossFit Intervention, 2 yrs later

Hmm, must have read this one wrong as I copied it as KBS rather than KB SDHP. Oh well, still a tough workout, my arms are jelly!

03-02-12 CrossFit

CrossFit Intervention Day 6

AMRAP in 10min
10 ball slams (10#)
10 pull ups (box)

then

AMRAP in 10min
10 KB SDHP (18#)
10 HSPU (green/blue bands)

5 rounds + 5 ball slams, then 4 rounds + 10 SDHP

AMRAP in 10 min
10 ball slams (15#)
10 pull ups (black/green bands)

then

AMRAP in 10 min
10 KBS (26#)
10 HSPU (knees on weight bench)

6 rounds + 5 pull ups; 7 rounds + 5 KBS

The depth of my pull ups and HSPU pretty much sucked. For pull ups, I was getting about eye level with the bar. I tried to do a slow release, but didn't get it every time. Probably next time I need to set up a head target to get better depth of HSPU.

04-05-14 CrossFit Intervention, 2 yrs later

I guess this is a day that humbles me. No improvement in time, but big improvement in difficulty. So I guess that counts for something...

02-29-12 CrossFit

CrossFit Intervention Day 5

3RFT
10 Hang squat cleans (12# on 3-43# plates)
10 KBS (15#)
10 box jumps (2-10# plate step ups)

8:04min

3 RFT
10 hang squat cleans (35#)
10 KBS (26#)
10 box jumps (15")

8:29 min

More than doubled the weight on the squat cleans and did real squats vs box squats, just less than double the KBS and actually did box jumps versus very low step ups. I did my first round of cleans unbroken, then split into 5's, did all KBS unbroken. Still feel like my endurance sucks. But maybe by the end of the month it will be better.

04-04-14 CrossFit Intervention, 2 yrs later

Yesterday was a needed rest day. Muscles not sore this morning when I got up, feeling good.

02-27-12 CrossFit

CrossFit Intervention Day 4

3 RFT
7 HSPU (green/blue)
9 Pull ups (box, jumping)
11 Squats (16")

6:19min

3 RFT
7 HSPU (knees on weight bench)
9 pull ups (green/black band)
11 squats

4:52min

Definitely feel like I made some progress from the first go round. I did my first set of pull ups unbroken, the other rounds in 5/4 with the 4 being not as great. I could have gotten more depth on my HSPU, but it is a start.

04-02-14 CrossFit Intervention 2yrs later

Wanted to make today a rest day- got home after 230am the past two nights, need to do work on my class, etc. But, today is a short workout and tomorrow really needs to be a rest day since I have a blood donation appointment. So- here we are.

Day 3:

02-24-12 CrossFit

CrossFit Intervention Day 3

AMRAP in 3 min
3 MBC (4#)
3 Burpees (step back)

3 rounds

AMRAP 3 min
3 MBC (14#)
3 burpees

4 rds + 2 MBC

I was hoping for 6 rounds, but I had several rest periods that were too long. Ugh. Really need to build up my endurance again, just doing 3 burpees in a row gassed me. But hey- better than sleeping in today!

04-01-14 CrossFit Intervention 2yrs later

Not nearly as sore following the first day as I was the first go round. Granted, I didn't do as many squats as Bryan made me do then either. But hey- at least I can actually do squats!

So for day 2:

02-22-12 CrossFit

CrossFit Intervention

AMRAP No setting bar down
Press
Push Press
Jerks

No data recorded.

Sucks I don't have any info on this one. But I gave it a shot:

AMRAP without setting the bar down:
Press
Push press
Jerk

35# bar, 13 rounds

The presses got really difficult really quickly. I could have pushed myself through a few more rounds, maybe.

03-31-14 CrossFit Intervention, 2yrs later

I have been off for too long. To get a jump start back into CrossFit, I've decided to go back to the beginning. Just over 2yrs ago I was introduced to CrossFit via the Intervention study. We did WODs MWF for about 25 sessions. My plan is to repeat all the workouts over the course of this month. No strict schedule, if I need a rest day I'll take one. But hopefully I can get them all done before April is over and I will have drastically improved on all of them. This was Day 1:

02-20-12 CrossFit Intervention

Today was the first day of the exercise intervention study I am taking part of. I have been assigned to the CrossFit group.

Today was all about squats. WOD was 30 wallball for time.  Only had to do 10, used 4# ball.

Unable to walk the next several days due to all the squats. Ouch.

So, today I did a 500m row, the CrossFit mainsite warm up and tackled the following WOD:

For time:
30 wallballs (14#)

4:38min.

Only did 8ft as I had a hard time finding a surface. Wound up using the eave on the back of the house.

02-04-14 5K Row

5K Row

28:04.4 min

Damper setting 4, ~23-25s/m

02-03-14 Rowing sprints

Rowing sprints:

2000m, 11:08m

500m warm up, alternating 250m sprints (27-28s/m) with 250m rests (23-24s/m); damper setting 4

01-29-14 CrossFit

From main site:

For time:
15 thrusters (33#)
21 SDHP (33#)
12 thrusters
15 SDHP
9 thrusters
9 SDHP

10:30min

Went light as I'm still pretty sore. Need to write up a better warm up that I do every day- I tend to want to just jump into the workout without enough warm up and stretching.

01-28-14 Rest Day (rowing)

30 min row

4711m, ~23s/m, damper setting of 2

01-27-14 CrossFit

From main site:

15 min running clock (I set the timer for each section)
1 min squat
2 min DUs (pushups)
3 min pushups (DUs)
4 min back extensions (Good mornings, 33#)
5 min pullups (black, green bands)

23, 17, 19, 38, 30 = 127

Swapped DUs and pushups so I would have more time with DUs as I had to do them all S, S, D, miss. Pushups were all snaking.

01-26-14 CrossFit

From main site:

For time:
Row 500m
50 GHD situps (sub AbMat situps)
Row 1000m
30 GHD situps
Row 2000m
20 GHD situps

25:48min

Felt good to get back into rowing. Did 23-25s/m throughout.