071227

071227
wu: 1600m row

wod
"barbara"

5 rounds, with 2 minute rest in between (supposed to be 3 min)
20 pull ups
30 push ups
40 sit ups
50 squats

rnd 1 7:47
rnd 2 7:28
rnd 3 7:55
rnd 4 8:00
rnd 5 8:06

071224-071226

071226
wu: 1600m row, cfwu(10)x2

WOD
150 burpees (with push up and jump)

22:34
in sets of 10, strong full push ups throughout the workout.

cfwu(10)x1
practiced muscle up
10 pull ups


071224
wu: 10 min run, cfwu(10)x4

WOD
front squat
45x5
65x5
85x2

95x5
95x5
95x5

Bench press
45x5
65x5
85x3

100x5
100x5
100x5

push ups 20x2

071221-071222

071222
wu: 5 min run

WOD
5k run
24:02

handstand push ups (to the ground) -total of 11 reps

071221
wu: 10 min run
cfwu(10)x3-ohsq, pull, sit, dip

Deadlift
160x5

Strict pull ups
4x3
Weighted pull ups (5#)
2 reps

071217-071219

071219
wu: 1 mile run, 15xohsq, bxt, sit, push

WOD
3 rounds:
30 65# cleans
30 pull ups
800m run

51:30

.........


071218
wu: 10 min run, 15x3 ohsq

WOD
Overhead squat
45x5
55x3

65x4x4

Press
30x5
45x5
55x3
65x1

75x3x5


071217
wu: 10 min run, cfwu (15)x3: sq, bxt, sit, push

WOD
400m lunges

18:47

this workout made me soooo sore. i'm still feeling it a bit three days later.

071214-071215

071215
wu: 1600m row, cfwu(10)x2--ohsq, pull, sit, dips

WOD

Lynne
5 rounds:
Max rep of 85# bench press
Max rep of pull ups

Bench press 10/10/10/9/10
Pull ups 11/11/11/4/7

I tried a new grip for pull ups, and totally failed at set 4.
Last time, I did the bench press with 75#. Next time use heavier weights.


071214
wu: 1600m row, cfwu (10)x3--ohsq, sit, pull, dips

WOD
Deadlfit
45x5
95x5
135x2
155x1

165x3
165x1

Working on dropping the bar between each rep. Definitely harder to do than touch-and-go.

I did an additional workout, because i wasn't happy with my deadlift performance.
5 rounds:
20 squats
40 double unders
2 min rest

rnd 1-1:07
rnd 2-0:50 (squats and double unders unbroken)
rnd 3-1:19
rnd 4-1:00 (miscounted and only did 30 double unders)
rnd 5-1:13

071212

071212

wu: 10 min run

WOD
"Angie"

100 pull ups
100 push ups
100 sit ups
100 squats

34:32

both my hands started bleeding at around rep 65 of pull ups. ouchy.

also, just when i started my kipping pull ups, a guy started trying to teach me how to do pull ups. he even started demonstrating the strict pull up at my station. It took couple of attempts to get rid of him.
"I'm doing a timed workout. can i talk to you later?"
"I know what i'm doing"
"It's a different exercise" <- that worked.

what else is a good way to get rid of unwanted attention in the gym?

071209-071210

071210
wu: 10 min run, 10x3 overhead squat, 500m row

wod
2000m row
50 40# db thrusters
1000m row
35 40# db thrusters
500m row
20 40# db thrusters

28:12


071209
wu: 1 mile run

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

18:09

071206-071208

071208
wu: 1 mile run
cfwu(10)x2: ohsq, bxt, sit, pull, dips

WOD:
Deadlift
45x5
95x5
115x3
135x2

155x4
155x4
155x4
155x4 (fail on 4)

Press
30x5
45x5
55x3

70x5
70x5
70x5

Who knew that i was only suppose to do one set of deadlifts??
next time, i will do one set with heavier weights.
presses were good. next time i will do 3x5 of 75#


071206
wu: cfwu x3:15 ohsq, 15 bxt, 15 sit, 10 pull, 10 dips

WOD
5 rounds:
400m run
21 45# sumo-deadlift high-pulls
21 45# thrusters

37:13

071205

071205
wu: 800m row
cfwux3--15 ohsq, 10 pull, 15 sit, 10 dips

WOD
Squat:

45x5
65x5
95x3
115x2

135x5
135x5
135x5

total of 10 handstand push ups to a 10# plate

071204

071204
wu: cfwux3 --15 overhead squats, 15 back extensions, 15 sit-ups, 10 pull ups, 10 dips

5min double unders (150 reps)
5min 65# cleans and push jerks (15 reps)
3min double unders (73 reps)
3min 65# cleans and push jerks (9 reps)
1min double unders (35 reps)
1min 65# cleans and push jerks (4 reps)

not properly warmed up, and pissed off throughout the entire workout. (i hate messing up on double unders, and my watch kept stopping when i cleaned the bar)

andrew and i went for a short walk in the afternoon. walks are nice-i need to keep it up everyday.

last week's workouts

ugh. i can't believe it's been 5 months since i even looked at my blog.
i'm not going to write down 5 months of workouts, so i'll just write the ones from last week.

071127
wu: 10 min run
WOD
"elizabeth"
21-15-9 reps:
75# cleans
regular dips

19:12

3 rounds: 10 back extensions, 10 pull ups

071128
wu: 10 min run, crossfit wu (10)x3
WOD
Deadlift
45x5
95x5
115x3
135x2

155x3
155x3
155x3
155x3
155x3

handstand push ups (to a 25# plate)
x4
x5
x4
x4


071129
wu: 10 min run
WOD
"helen"
3 rounds:
400m run
21 35# db swings
12 pull ups

17:57

dips 5x7

071130
wu: 1600m row, cfwu(10)x2
WOD
Benchpress
45x5
65x5
85x3

100x3
100x3
100x3
100x3
100x3

overhead squats (45#) 5x4
handstand push ups-total of 28 reps)

071201
a brisk one hour walk while listening to harry potter on ipod.