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.