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.