070130 1/2 "Angie"

070130
warm up: 10 min run

1/2 "Angie"
50 kipping pull ups
50 push ups
50 ghd sit ups
50 squats

15:29

i've been doing a 11-13min 1/2 angie before, but that was when i was doing jumping pull ups and regular sit ups. so, i'm happy with my effort.

i think the entire gym was watching me work out today. i've never had so many people approach me. it was really flattering..... but i generally prefer to be invisible at gym....

070129

070129
warm up: 10 min run
3 rounds of 20 ghd sit ups and ghd back extensions


3-3-3-3-3-3-3 reps of
65# shoulder presses



10 kipping pull ups!

to all the ultimate players....

this is a silkscreen print i made last year. although i no longer play, it was nice to revisit the memories of ultimate tournaments......


070128
warm up: 10 min run

"Elizabeth"

scaled to
21-15-9 reps of
65# cleans
regular dips

18:46

gosh, that was hard

070125 1/2 "Diane"

070125

warm up: 10 min run

10-8-6 reps:
135# dealifts
handstand ....... twitches??? (should be handstand push ups)

6:38

cool down: 2x 500m row

070124

070124
warm up: crossfit warm up (15 squats, 15 gdh situps, 15 gdh back extensions, 15 pull ups, 10 dips) x3

1 mile run @ 6:53

expanded cf drawing

i added more exercise to the cf drawing. my plan is to turn this drawing into a 2-color silkscreen by mid-feb.

1/2 volume week: 070123 "1/2 filthy fifty"

070123
warm up: 1 slow mile

"1/2 filthy fify"

25 21" box jumps
25 jumping pull ups
25 35# db swings
25 walking lunges
25 knees to elbows (15 knees to chest)
25 45# push press
25 back extensions
25 20# db thrusters
25 burpees
25 double unders

23:34

after 2 days of bad eating, this workout totally sucked.
i felt like throwing up during burpees and double unders.

070119-070120

070120
warm up: 10 min run

400m run
50 ghd sit ups
50 back extensions
800m run
50 ghd sit ups
50 back extensions
400m run

21:45


070119
warm up: 10 min run

back squat
125#x5x3

overhead press
65#x5x3

070118 "Cindy"

warm up: 10 min run

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

12 rounds and 5 pull ups


first Cindy with full range of motion kipping pull ups.

070116

wu: 1 mile run (7:45)
cfwu (15 squat, 15 ghd sit ups, 15 ghd back ext, 15 pull ups, 10 dips)x3

power cleans
45#-95#

1 mile run (7:02)

short term goal achieved!
8 kipping pull ups in a row!

070115

070115

wu: 10 min run

20 min:
100m row
12 35# db swings
10 pull ups

5 rounds

during the 2nd round, i finally got the hang of kipping pull ups!
i was pulling way too early and getting stuck in the middle, because my pull was couteracting the swing. i figured out that i need to let the swing get me to the middle, and then use the momentum of the swing to pull myself up to the top.

070113

070113

wu: 10 min run

1000m row
30 push ups
1000m row
20 push ups
1000m row
10 push ups

20:04

practiced some kipping pull ups. they are fun!

070113

070113

wu: 45# power snatch practice

max effort pull ups
10 rounds
4-5-5-4-5-4-4-4-4-4

cd: 45# overhead press, 10x3


first workout that all pull ups were kipping and full range.
goal: to be able to do 15 kipping pull ups in a year
(8 in 2 months)

070111 "Nancy"

070111
wu: 1 mile run

"Nancy"
5 rounds:
400m run
15 95# overhead squat (used 45#)

21:58

070109

wu: 10 min run

20 min:
12 65# power cleans
10 push ups

10 rounds


i practiced snatches several times, but couldn't figure out form, so i did power cleans instead. i'll get andrew to show me how to do it.
i practiced kipping pull ups after the workout. i don't think i'm kicking at the right place. i can swing back up, but that only really works for the first two pull ups. then i get stuck in the middle again.

070108

wu: 10 min run

20 min:
12 65# thruster
10 pull ups

5 rounds, thrusters & 7 pull ups

070105-070106

070105

wu 10 min run

5x5 shoulder press
55#x5, 60#x5, 65#x5, 65#x5, 70#x5

5x4 power clean
85#x5, 90#x5, 95#x5, 95#x5



070106

wu 11 min run

5x5 deadlifts
115#x5x5

10 min run

060104

060104

wu:10min run

5 rounds:
400m run
12 135# deadlifts

20:52