080327-080329

080329
wu: cfwu(12)x3

WOD
"Helen"
3 rounds:
400m run
21 35# db swings
12 pull ups

13:07

PR by about 3 minutes.


080328
wu: cfwu(12)x3

WOD
Deadlift

180#x2
180#x2
180#x1

Weighted pull ups
12#x5
12#x5
12#x5

i think i've stalled with the lifts. time to lighten the load and work my way up again. weighted pull ups are still good.


080327
wu: 10 min run
5 pull ups, 5 dips

WOD
"Barbara"
5 rounds with 3 minute rest in between:
20 pull ups
30 push ups
40 sit-ups
50 squats

rnd 1 - 6:33
rnd 2 - 6:42
rnd 3 - 6:51
rnd 4 - 7:16
rnd 5 - 6:54

Last time, my rounds were 7:30-8:00.
this workout absolutely killed me. i was walking around like a zombie for the rest of the day.

080326

080326
wu: 1 mile run, cfwu(12)x3

WOD
Back squat
45#-115#

145#x3
135#x3
135#x3
135#x3
135#x3

Press
45#-65#

80#x3
80#x3
80#x3
80#x3


Wow... squats were hard. It's been two months since I back squated.
145# felt manageable, but apparently my form was horrible. so i had to drop it back to 135# and i will work up to 145# again.
Presses, on the other hand, were great. they were really hard, but i made small progress.

080324

080324
wu: 1 mile run
12x3- ohsq, bext, sit
5x2- pull, dip

WOD
120 pull ups
120 dips
(in sets of 3 pull ups/3 dips)

24:09

Last time it took me about 32 minutes.

080321

080321
wu: cfwu(12)x3

WOD
10 handstand push ups
2 L-pull ups
8 handstand push ups
4 L-pull ups
6 handstand push ups
6 L-pull ups
4 handstand push ups
8 L-pull ups
2 handstand push ups
10 L-pull ups
1 handstand push ups

20:47

080320-080319

080320
wu: cfwu(12)x3

WOD
4 rounds:
400m run
2 min rest

1 rnd-1:35
2 rnd-1:33
3 rnd-1:29
4 rnd-1:29

on 100m indoor track

25 push ups


080319
wu: cfwu(12)x3

WOD
3 rounds:

1 min 20# db thrusters
1 min 75# sumo deadlift high-pulls
1 min 20" box jumps
1 min 75# push press
1 min 75# squat clean
1 min rest

1 rnd-18/7/16/9/6
2 rnd-14/6/16/9/5
3 rnd-16/5/16/8/6
wu: cfwu(12)x3

080317

080317
wu: cfwu(12)x3

WOD
as many rounds as possible in 20 min of

8 pull ups/8 dips
4 handstand push ups
8 50# db swings

4 rounds, 8 pull/dips, 2 handstand push ups

080313-080316

080316
wu: 10 min run, cfwu(12)x3

WOD
Deadlift
45#-165#

180#x2
180#x2
180#x1
180#x1

Weighted pull ups
kipping x5
10#x5
10#x5
10#x5


080315
wu: 1600m run

WOD
100m walking lunges
800m run
100 squats

9:09


080313
wu: 1600m row
cfwu(12)x1

WOD
21 75# thrusters
60 pull ups
15 75# thrusters
45 pull ups
9 75# thrusters
30 pull ups

24:14

080311

080311
wu: 10 min run, cfwu(12)x3

WOD
weighted dips
10#x3
15#x3

25#x5
25#x5
25#x5

I'm having a really hard time getting motivated to workout this week.
So instead of doing the prescribed workout (5k run) i just did weighted dips.
I have to say, i really like doing weighted dips.

080310

080310
wu: 10 min run, cfwu(12)x3

WOD
1/2 "Filthy Fifty"

25 24" box jump
25 jumping pull ups
25 35# db swings
25 walking lunges
25 knees to elbows
25 45# push press
25 back extensions
25 45# thrusters
25 burpees
25 double unders

19:21

080309

080309
wu: cfwu(12)x3

WOD
Overhead squat
45#-65#

70#x4
70#x4
70#x4
70#x4

Press
45#-65#

80#x3
80#x3
80#x2 (f on 3)
80#x2
80#x2
80#x2
80#x2

Need lots and lots of practice with the overhead squat. I am so scared of having the bar over my head when i go down in a squat. It really helped to lock out arms and shrug to stabilize the bar. The squats were feeling a lot more comfortable at the end. hopefully i'll remember the feel of it the next time i attempt it.

The press is progressing VERy slowly, but i'm happy. It got a lot better once andrew told me to push my head forward as i press the bar up.

080306-080307

080307
wu: 10 min run, cfwu(12)x3

WOD
"Diane," sort of.....

15 reps of
135# deadlift
handstand push up

11:33

Lower back is too sore from DL and Linda from this week.
Even my warm up felt like a workout. I spent like 30 minutes warming up and 10 minutes doing the workout. Considering shortening the warm up.....


080306
wu: 10 min run, cfwu(12)x3

WOD
Deadlift
45#-155#

180#x3
180#x3

Clean
45#-105#

115#x1

(Didn't do anymore, because the grip was failing. I'll need to do this lift with chalk and bumper plates)

Weighted pull up
kippingx5
10#x4
10#x4
10#x4
10#x4
kippingx15

080304

080304
wu; 3/4 mile run, cfwu(12)x1

WOD
"Angie"

100 pull ups
100 push ups
100 sit ups
100 squats

26:58

A huge PR today! I shortened my time by more than 7:30.
The difference was the pull ups. Last time, my hands were bleeding after 60th rep and i started doing sets of 3s. This time, my sets were 5-10 reps.
everything else felt strong too.

080303

080303
wu: 10 min run, cfwu(12)x3

WOD
"one-bar-LINDA"

10-9-8-7-6-5-4-3-2-1 reps of
135# deadlift
dip
30# db hang squat clean

30:01

this is the first time i did linda without killing myself.
part of it is because the cleans were too light and i also paced myself.
now that i have a part-time evening job, i realize that i can't go all out in all of my workouts and be completely wiped out for the rest of the day.
so it was nice to do a manageable version of a killer workout =)

080302

080302
wu: 10 min run, cfwu(12)x3-minus back extensions

WOD
Front squat
45#-115#

125#x3
125#x3
125#x3
125#x3
125#x3

Weighted dips
10#x5
10#x5
10#x5

Front squats were okay. Working on breathing deep and tensing before starting the squat. i hope i won't pass out from lack of oxygen!

The weighted dips were soooooo easy. it actually felt easier than the regular dips i was doing for warm up. i probably rested less than 1 minute between sets. It was only my second time doing the weighted dips, but i think i can go a lot heavier next time.

080229

080229
wu: 1 mile run, cfwu(12)x3

WOD
5 rounds:
400m run
50 squats
30 back extensions

27:17

the 400m runs were done on a treadmill (ranging from 7.5-8.5) i thought this workout'd kick my butt since "4 rounds of 400m run/50 squats" were sooooo hard. well, it wasn't too bad. i think it's because running on the treadmill is so much easier than running on a track.

During the cool down, i told andrew that i miss doing Angie. and what do you know, CrossFit posted Angie for WOD the following day.