life of a yoshi dragon

CrossFit/USAW competition!

2010-07-14T08:55:00.004-04:00

COMPETITION

WOOOOOHOOOOOO!!!!!!!!!!!!!!!!!

Isabel

2010-05-07T22:35:00.000-04:00

Four years of CF, first time doing Isabel.

30 95# snatches for time

18:47

It took me a long time to do this, because I did full squat snatches and tried to keep my form the entire time. I also wanted to do this Rxed, so I did not want to go down in weight. The form was good throughout, but could I have gone any slower?

Affiliate Cup tryout

2010-04-25T10:04:00.000-04:00

CrossFit Games Affiliate Cup Tryout

WOD 1:
1 rep max Overhead Squat in 10 min

140#

Not a PR. I was just trying to stay ahead of my competition and save my energy for the second WOD.

WOD 2:
5 Thrusters, 95#
20 Burpees
5 Handstand push ups
30 GHD sit ups
5 Push presses, 95#
20 Toes to bars
20 Pull ups
5 Thrusters, 95#
60 Double unders

9:20

Placed first in both WODs. I'm going to Jacksonville FL for the Southeast Regional!!

Fran again

2009-12-07T15:55:00.002-05:00

091207

FRAN
21-15-9
65# Thrusters
Pull ups

3:57 PR!

The only way to explain my PR today is that I must have been very well rested.
Everything else was working against me: Working out in the morning, still recovering jet lag, out of shape from lack of exercise and less than stellar diet for the past 3weeks. Another thing to explain the 23 second PR is that I was able to do the thrusters unbroken. Next goal-unbroken sets of pull ups!

Clean and Jerk

2009-11-15T14:11:00.004-05:00

Just practicing my C&J....
Anyone know how to rotate this video?

pull ups!

2009-11-11T09:15:00.001-05:00

Some highlights from the past two months

2009-09-20T10:59:00.011-04:00

It's been a while since I posted... and since it's not possible to write out everything I've done since my last post, here are the highlights from the past two months:

PRs:
-Grace (30 95# clean & jerks)- 5:04
-Angie (100 each of pull ups, push ups, sit-ups, squats)- 21:08
-Death by pull ups (1 pull up first minute, 2 pulls up on second minute...)- 16 rounds and 15 pull ups, (151 pull ups total in 17 minutes)
-Nicole (AMRAP in 20 min: 400m run, max pull ups)- 5 rounds, 108 pull ups
-Chelsea (5 pull ups, 10 push ups, 15 squats, do a round every minute for 30 minutes)- 18 straight rounds. (completed a total of 26 rounds -130 pull ups, 260 push ups, 390 squats in 30 minutes)

@body weight 125#
-Max pull ups: 35
-Max push ups: 50
-Max snatch: 93#
-Max clean: 133#
-Max push press: 125# (did 25 of them in a wod, so can probably do more)
-Overhead squat: 115#x3
-Front squat: 137#x3

Ultimate crossfit in the news!

2009-08-11T07:51:00.003-04:00

090810
warm up: 250m rowx4. cfwux3

WOD
"Helen"
3 rounds:
400m run
21 kb swings, 1 pood
12 pull ups

10:49

Check out Ultimate CrossFit on Fox News Rising

Fran with the girls!

2009-07-24T13:28:00.000-04:00

4:20 (PR!)

CINDY

2009-07-13T20:46:00.000-04:00

090713

wu: 250m row x 4

WOD
"Cindy"
AMRAP in 20 min
5 pull ups
10 push ups
15 squats

19 rounds, 5 pull ups & 5 push ups

i can't wait to do this again. i WILL get 20 rounds!!!!!

Back squat, pull ups, kte, kb swings

2009-06-01T12:29:00.002-04:00

090531
warm up: 400m run, mobility work
ring dips: 5x3

Back squat
155#x5
155#x5
155#x5

WOD
AMRAP in 20 min:
5 pull ups
10 knees to elbows
15 1 pood kettlebell swings

9 rounds + 2 pull ups

The back squats felt really easy today. Maybe I wasn't going as deep? but Andrew tells me that my squats are too deep anyway.

the wod was a grip killer. After the first round, my hands/wrists were dying.
Full range of motion on all three exercises.

Bootcamp

2009-06-01T12:23:00.003-04:00

090530
Group warmup

3 rounds
3 vertical jumps
3 tuck jumps
3 long jumps

WOD
10 rounds
sprint (50m?)
10 burpees
sprint
10 squats

12:56

The bootcamp is with Crossfit Ultimate at Freedom Park.
I love working out on the grass... but it is starting to get really hot. (Next week, the class will be moved up to 8:30am, instead of 10am.)
I moved to the shade for the WOD, but most people toughed it out in the sun.

It's only 16 hours since the last workout with burpees, so i wasn't thrilled about this workout, but i paced myself well and it didn't kill me. the burpees and squats were fine. my sprints were slooooow jogs.... :p

C&J, thrusters, burpees

2009-06-01T12:20:00.004-04:00

090529
warm up: 400m run, some movements with pvc pipe

C&J 3-3-3-3
95#, 100#, 105#, 110#
(full squat clean and split jerk)

WOD
5 rounds
5 95# thrusters
10 burpees

13:38

500m row
1:56

I got to workout with the evening class at Crossfit Ultimate!
I love working out with the group, but hated the workout...

handstand push ups, L-pull ups

2009-06-01T12:17:00.002-04:00

090527
warm up: 500m row

WOD
13-11-9-7-5-3-1: handstand push up
1-3-5-7-9-11-13: L-pull up

17:01

DL, Front Squat, Press

2009-05-26T17:54:00.003-04:00

090526
Crossfit warmup (12)x2

DL
182#x2
182#x2
182#x2
182#x2
182#x2

Front Squat
130#x3
130#x3
130#x3
130#x3
130#x3

Press
70#x5
70#x5
70#x5

crossfit warmup (12)x2

Was not a great day for lifting, so I made up for it by quantity. (i don't think this is ever a good idea when it comes to lifting)
I finally scheduled a session with Lance, the owner of ultimate crossfit for next week, and hopefully, he can get my dismal DL numbers up! The front squats felt like it should, and i just reset my weight for the press, so that was easy.

Rest day Tues, and seeing how I feel right now, might take Wed off too...

Thrusters, rope climbs

2009-05-25T08:59:00.002-04:00

090524
no warm up

"Tommy V"
DNF-stopped after 20:30

21 75# thrusters
12 15' rope climbs
15 75# thrusters
9 15' rope climbs <-- stopped after my 7th climb
9 thrusters
6 15' rope climbs

i woke up in the morning, having dreamt about rope climbing. i've only done maybe a total of 5 rope climbs in my entire life, so i figured it's a good thing to work on. i don't use my legs effectively, so the rope climb got very tiring very quickly, but what stopped me from completing the workout was not lack of upper body strength, but the bruising on my ankle. it started to feel like i sprained my ankle, so i stopped.

this morning, my ankle is black and blue, with something oozing from one of the scraped area. All this, even though i wore knee socks!

Deadlift, weighted dips

2009-05-15T23:28:00.002-04:00

090515
No warm up

Deadlift
180#x5

Weighted Dips
35#x5
35#x5
35#x5

I went in for a light workout, because i know that tomorrow's CF bootcamp at the park will kill me. but i came out with a pretty good workout. I went up on DL and weighted dips. Good form is KEY in getting that weight off the ground in DL!

Grace

2009-05-14T14:56:00.002-04:00

090514

crossfit warm up (all unbroken sets)
12x3: overhead squat, pull up, push up, GHD sit-up, GHD back extension

"GRACE"
30 95# Clean and jerk

6:25

I did power clean and push jerk. I looooooooved this workout. I just love taking heavy things and putting it over my head and dropping it. :)
I am amazed that a 6:25 workout can make me feel so good. even now-3.5 hours later.

I ended the workout with some ring work.

ring dips 7x3

Weighted Dips, Push Press, Pull Ups

2009-03-27T07:47:00.001-04:00

090327
Weighted Dips
30#x5
30#x5
30#x5

Push Press
100#x4
100#x4
100#x4
100#x4

Pull ups
31 (PR)

Squat, Deadlift

2009-03-25T19:08:00.001-04:00

090325
warm up: 10 minute run on the treadmill

Squat
151#x5
151#x5
151#x5

Deadlift
175#x5

Knees to Elbow
10x3

My deadlift sucks. I need to work on it.

Pull ups, Push ups

2009-03-25T19:06:00.003-04:00

090324
8 Pull ups
8 Push ups

10 rounds, untimed.

I knew I wouldn't have time to go to the gym today, so I decided to do an easy workout at home. I wouldn't even call it a workout. these were done over 15-20 min period, while I translated and watched video clips online.

Cleans, Ring dips

2009-03-25T18:47:00.005-04:00

090323

21-15...(9-did not happen) reps:
95# clean
ring dip

untimed, and unfinished. I won't even call it "Elizabeth"
It was a bad day at the gym. I went in there stressed and tired, and after the 7th clean, i was ready to pack it up. i didn't finish the workout, because i felt nauseous and there were people waiting to use the equipment.

I left the gym after doing 6x4 of handstand push ups (full extension and forehead to the floor)

Today, two people asked me if I was a gymnast. The first time was when I was doing the ring dips (rings=gymnastic, duh) but the second time was when i was taking a break between my handstand push up sets.
Two other people at two separate occasion/location asked me if i was a gymnast when I was doing my kipping pull ups.
I'm usually pretty conscious of my form, but this makes me even more conscious about what i'm doing and how i'm doing it.

I wish I was a gymnast....

Squat, Press

2009-03-22T10:53:00.003-04:00

090320
Back Squat
150#x5
150#x5
150#x5

Press
85#x4
85#x4
85#x4
85#x4

I went to the YMCA to take a step class, but after 10 min into it, I realized that this was their 4th week with the routine and I was not going to be able to follow at all. I packed up and left because I knew I wouldn't get a good workout.
I wasn't planning on lifting, so I didn't bring my microplates. So, instead of doing 149#, I did 150# for the squats, and 4x4 of 85# press instead of 5x3 of 82.5#. I really didn't think I was going to be able to make all 4 sets, so I'm extremely happy.

Overhead Squat, L-Pull Ups

2009-03-19T17:53:00.002-04:00

Warm up: 10 minute run on the treadmill

Overhead Squat
95#x3
95#x5
95#x5
95#x5

L-pull ups x5
L-pull ups x5
L-pull ups x5

Oops! I just lost my balance and dumped the weight during the first set. I decided not to count that set and followed up with 3 more solid sets. I didn't know what else to do, so I just worked on my L-pull up form. I feel a little under-worked-out, but I'm also glad I'm not falling asleep from exhaustion at work either.

body weight exercises

2009-03-17T19:22:00.002-04:00

"ANGIE"
100 pull ups
100 push ups
100 sit ups (foot anchored)
100 squats

24:00

15 min walk on the treadmill.

This workout killed me, as I knew it would. I'm just happy that it's not too off my PR time and that my pull up sets were strong. It's been 4 hours and i'm still tired...

My goal for the rest of the night is to eat a healthy dinner and go to bed early!

Bench, Squat, Dips 090315

2009-03-16T09:39:00.004-04:00

Bench
114#x5
114#X5
114#X4 (f on 5)

Squat
148#x5
148#x5
148#x5

Weighted Dips
27.5#x5
27.5#x5
27.5#x5

Grr! I missed the last rep in bench! but it was a technical error, and not a strength error, so I know I can get it next time!
The squats felt pretty good, although Andrew said I am squatting too deep and was relaxing too much at the bottom.
The dips felt great!

Deadlift, Burpees 090312

2009-03-16T09:09:00.002-04:00

warm up: 10 min run on the treadmill

WOD
5 rounds
5 155# deadlift
10 burpees

13:59

Dips 3 x 7reps

All sets were unbroken, but I took a lot of time recovering between each set.
I felt very out of shape. last time i did this 3 months ago, my time was 8:31...
I've been doing a lot less metcon workouts lately and I could really feel it in this workout. Still, I think I'm going to wait couple more weeks before I start working on my cardio again.

Crossfit Total 090311

2009-03-11T20:03:00.002-04:00

Wow... I forgot I had this blog.
I am completely bored at work and I had a good workout today, so it's a good day to start blogging again. I've been crossfiting consistently in my blog-absence, but I am starting to get a little burnt out. I'm throwing in 1-2 step classes at the YMCA in my routine to keep things fun.

Today, I did the crossfit total:

Squat: 185#
Shoulder Press: 100#
Deadlift: 210#

Score: 495

As my assistance exercises, did 3x10 of pull ups and knees to elbows

080609-080630

2008-06-30T18:54:00.002-04:00

Many many workouts to follow (as always)

080630
45 double unders
45 95# squat cleans
45 ring dips
45 double unders

34:48

080627
"Helen"
3 rounds:
400m run (outside)
21 35# kettlebell swings
12 pull ups

12:19

080626
"Fight Gone Bad"
3 rounds, 1 min each exercise of:
14# wall balls, 9ft (reps)
75# Sumo deadlift high-pulls (reps)
21' Box jumps (reps)
75# push press (reps)
Row (calories)

Total score-183

080625
Overhead squat
75x5x3

Bench press
107x5x3

080623
As many reps as possible in 20 min of:
10 65# thrusters
10 pull ups

8 rounds (all pull ups unbroken)

080621
with a team of 2, do cindy while partner's running 800m

800m run
Cindy (5 pull ups, 10 push ups, 15 squats)
800m run
Cindy
800m run
Cindy

total of 14 rounds (partner did 12 rounds) in 32 min

080620
"JT"
21-15-9 reps:
handstand push up
ring dip
push up

24:05

080618
7 rounds:
21 55# shoulder presses
21 GHD back extensions

about 38 min

080617
50 abmat sit ups
50 double unders
50 abmat sit ups
50 walking lunges
50 abmat sit ups
50 burpees
50 abmat sit ups

23:00

080616
Shoulder press
76#x5x3

080614
400m run
15-12-9 reps:
35# kettlebell deadlift high-pull
14" box jump
400m run
21-15-9 reps:
14# wall ball, 10ft
slam ball
ring dip
400m run
30-20-10 reps:
pull up
abmat sit up
800m run

54:29

080613
Deadlift
175x5

Weighted pull ups
13#x5x2
13#x4
13#x1

080611
10 rounds:
12 pull up
12 burpee

26:20

080610
5 rounds:
7 95# squat cleans
10 handstand push ups

22:25

080609
Overhead squat
70x5x3

Shoulder press
75x5x3

080530-080607

2008-06-07T22:29:00.002-04:00

080607
Tabata This +1
Abmat sit up
push up
35# kb swing
squat
row
pull up

sit up 9/9/9/9/9/9/8/9
push up 10/7/7/7/7/7/7/8
swings 10/9/9/8/8/8/8/8
squat 16/16/16/17/16/16/18/16
row 41 Kcal total
pull up 6/6/6/6/6/6/6/6

080606
DL
181x3
181x2

weighted pull up
16#x4
16#x4
16#x4
16#x3,1

080604
10 95# squat cleans
50 GHD sit ups
8 95# squat cleans
40 GHD sit ups
6 95# squat cleans
30 GHD sit ups
4 95# squat cleans
20 GHD sit ups
2 95# squat cleans
10 GHD sit ups

24:39

0800603
10 95# thrusters
50 double unders
8 95# thrusters
40 double unders
6 95# thrusters
30 double unders
4 95# thrusters
20 double unders
2 95# thrusters
10 double unders

17-something (forgot to write down time)

080602
Squat
worked on form
135#x4
135#x3
120#x3

Bench press
107#x4
107#x4
107#x4
107#x4

080531
Filthy Fifty

50 21" box jumps
50 jumping pull ups
50 kb swings, 35#
50 walking lunges
50 knees to elbows
50 push press, 45#
50 back extensions
50 wall ball, 14#
50 burpees
50 double unders

40:56

080530
Crossfit Total

squat 155#
press 92#
Deadlift 190#

437

a bad day at the gym.... =(

kipping pull ups!

2008-06-02T19:07:00.002-04:00

I've been told I have a good kip. So today, I got Andrew to take a video of my kipping pull ups. It's so funny to see myself, and whoa, isn't that too much kip?

080523-080528

2008-05-28T13:50:00.003-04:00

080528
Shoulder press
3-3-3-3-3

70x3
75x3
80x3
85x3
87x2 (f on 3)

080527
1 mile run (7:42)
with a continuously running clock, 2 min each of:
row（26 Kcal)
30# db thrusters (12)
20# med ball cleans (16)
double unders (68)
pull ups (18)

Total reps: 140

080526 - My 100th workout of the year!
"Trever"
with a team of 7, complete
400 pull ups
500 push ups
600 sit-ups
700 squats

I did about 70 pull ups, 60 push ups, 90 sit-ups, and 145 squats

27min?

080524
800m run

10-9-8-7-6-5-4-3-2-1
35# kb swings
push ups
20# db cleans
burpees (reverse 1->10)

800m run
27:30

080523
5 rounnds:
3 deadlift
max rep handstand push ups

DL 165# HSPU 9
DL 165# HSPU 10
DL 165# HSPU 9
DL 165# HSPU 8
DL 165# HSPU 9

080521

2008-05-21T19:20:00.002-04:00

080521
1000m row
25 burpees
750m row
50 burpees
500m row
75 burpees

32:51

080516-080520

2008-05-21T10:04:00.004-04:00

080520
75 push ups
50 65# sumo-deadlift high pulls
25 ring dips
25 push ups
30 10# weighted pull ups
25 handstand push ups

44:49

pain in my left elbow =(

080519
As many reps as possible in 20 min:
15 65# clean and jerk
400m run

4 rounds in 21:30

*did power cleans and jerks from the ground

080517
Team up with a partner
100-80-60 reps:
14# wall balls
double unders
burpees
1pd kb swings

43:17

I did more than half of double unders and burpees, did considerably less than half of kb swings.

080516
Untimed "Michael"
3 rounds:
800m run
50 GHD back extensions
50 GHD sit-ups

****All runs are done outside unless otherwise noted

080502-080514

2008-05-15T08:53:00.002-04:00

080514
Deadlift 1-1-1-1-1-1-1
135/165/185/195/205/210(f)/185
Weighted pull ups
16#x4x4

080513
Alternating:
30 ring pull ups
30 ring dips

12:53

080512
Fran
21-15-9 reps of
65# thrusters
pull ups

10:32

080510
Overhead squat
70#x5x3

080509
Diane
21-15-9 reps of
155# deadlift
handstand push ups

26:53

080507
50 burpees (push up and jump)
3:47

080506
Elizabeth
21-15-9 reps of
95# cleans
ring dips

27:16

080505
Press
80#x2x6

080503
7 rounds:
10 65# sumo deadlift high pulls
10 ring dips

28:04

080502
Deadlift
181#x3
181#x2

5 rounds:
20 push ups
15 wall balls, 12#
10 65# sumo deadlift high pulls

20:25

2008-05-01T19:58:00.002-04:00

oh boy.
many workouts to follow....
(skipping all the warm ups)

080501
AMRAP in 20 min
10 65# thrusters
10 pull ups

7 rounds, 5 thrusters

080429
"Annie"
50-40-30-20-10 reps:
double unders
GHD sit-ups

14:24

080428
Thrusters 1-1-1-1-1-1-1

85/90/95/100/105(f)/105/110

080427
"Angie"
100 pull ups
100 push ups
100 sit-ups
100 squats

25:23

080426
Deadlift
180#x5
Weighted Pull ups
17.5#x3x5
Weighted Dips
Worked up to 50#

080423
"Mary"
AMRAP in 20 min:
3 handstand push ups
6 alternating pistols
8 pull ups

11 rounds, 3 hspu, 6 pistols

080422
Weighted pull ups
worked up to 40#

080421
Shoulder Press
81#x3x5

080419
"Elizabeth"
21-15-9 reps:
95# cleans
dips

20:43

080418
Squat
136#x5x3
Bench Press
105#x5x3

080417

2008-04-17T18:24:00.004-04:00

080417
wu: cfwu(12)x3

WOD
"Nancy"
5 rounds:

400m run
55# overhead squat x15

21:16

My goal is to be able to do all workouts Rxed at woman's weight (and not have ridiculously bad times) the overhead squats felt less foreign today, and i was able to do the last set unbroken! the woman's rx for this workout is 65#.

080411-080415

2008-04-16T17:16:00.002-04:00

080415
wu: 10 min run, cfwu(12)x3

WOD
"Diane"
21-15-9

135# deadlift
handstand push ups

20:56

First time doing this workout with full handstand push ups.
my next goal is to use 155# for deadlifts.

080414
wu: cfwu(12)x3

WOD
"Quarter gone bad"
5 rounds for total reps of:

95# thruster, 15 sec
45 sec rest
15# weighted pull ups, 15 sec
45 sec rest
burpees, 15 sec

3/4/5
3/4/6
5/4/6
4/3/6
4/3/6

total-66 reps

080413
wu: cfwu(12)x3

WOD
Press
80#x3x5

080411
wu: 1 mile run, cfwu(12)x3

WOD
3 rounds:
1 arm 25# db snatch x10(alternating)
25# db cleans
50 sit-ups

19:03

080409-080410

2008-04-10T18:41:00.002-04:00

080410
wu: cfwu(12)x3

WOD
Deadlift
180#x3
180#x3

Weighted Pull ups
15#x5
15#x5
15#x5

080409
wu: 5 min run, cfwu(12)x2

WOD
"Kelly"
5 rounds:
400m run
30 24" box jump
30 20# db thrusters

it took way too long, but i couldn't have gone any faster....
37:49

080406-080407

2008-04-07T22:29:00.002-04:00

080407
wu: 10 min run, cfwu(12)x2

WOD
weighted dips
27.5#x5
27.5#x5
27.5#x5

65# clean ladder
1 clean 1st min, 2 cleans 2nd min, and so on....

8 rounds, 7 cleans

cool down with cfwu(12)x1

080406
wu: 10 min run
cfwu(12)x1

WOD
"Pull up ladder"
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

13 rounds, 9 pull ups

cool down with cfwu(12)x2

080403-080405

2008-04-05T20:52:00.002-04:00

080405
wu: 1 mile run, cfwu(12)x1

WOD
"Crossfit Total"

Squat- 170#
Press- 90#
Deadlift- 200#

score: 460

woo-hoo! that was kind of fun!

080403
wu: cfwu(12)x3

WOD
"Fran"
21-15-9 reps of
65# thrusters
pull ups

10:03

i will try very hard to do it under 10 min next time!

080402

2008-04-02T18:10:00.001-04:00

080402
wu: 800m row
sq, pull, dip-12x3

WOD
5 rounds:
30 GHD sit-ups
25 GHD back extensions

19:23

080401

2008-04-01T20:25:00.002-04:00

080401
wu: cfwu(12)x2

WOD
Front Squat
125#x3
125#x3
125#x3
125#x3
125#x3

Bench Press
105#x4
105#x4
105#x4
105#x4

Weighted pull ups
strictx3
12#x1
15#x1
20#x1
25#x1
30#x1
35#x1
40#x1 (PR!)

well, almost all the weighted pull ups were PR, since I've never attempted a single rep max. I didn't think I could pull so much, so am happy!
Bench press felt great too. No comment on the squat..........

080327-080329

2008-03-29T20:46:00.002-04:00

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

2008-03-26T19:09:00.002-04:00

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

2008-03-24T17:24:00.002-04:00

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

2008-03-21T18:35:00.001-04:00

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

2008-03-20T22:43:00.001-04:00

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

2008-03-17T20:11:00.001-04:00

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

2008-03-16T22:46:00.002-04:00

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

2008-03-12T13:43:00.002-04:00

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

2008-03-10T13:04:00.002-04:00

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

2008-03-09T15:05:00.002-04:00

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

2008-03-07T13:56:00.003-05:00

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

2008-03-04T17:33:00.002-05:00

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

2008-03-03T12:39:00.002-05:00

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

2008-03-02T19:19:00.002-05:00

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

2008-03-01T10:47:00.003-05:00

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.

080228

2008-02-29T10:37:00.002-05:00

080228
wu: 10 min run, cfwu(12)x3

WOD
7 rounds
10 65# sumo-deadlift high-pull
10 dips

16:31

i should learn to kip, because the dips slowed me down. i also forgot to apply 3:1 ratio for subbing regular dips for ring dips. but honestly, there is no way i can do 200 dips in one day right now.
including the warm up, i did a total of 106 dips though!
i should start working on ring dips.

080227

2008-02-27T14:45:00.002-05:00

080227
wu: 10 min run, 10x3-ohsq, pull, sit, dip

WOD
Deadlift
45#-155#

175#x5

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

Knees to elbowsx10
ktex10
ktex10

080224-080225

2008-02-26T15:00:00.002-05:00

080225
wu: 10 min run, 10x3-ohsq, pull, sit, dip

WOD
4 rounds
400m run
50 squats

14:56

400m runs done on 100m indoor track.
this workout looks so easy on paper, but it was one of the hardest workout i've done recently.

080224
wu: 10 min run, cfwu(10)x1

WOD
Bench press
45#-85#

105#x5
105#x4
105#x3
105#x3

next time, 105#x4x4

1 round:
800m run
30 50# db swings
30 pull ups

11:12

i was trying a combo of lift + met con, but i didn't like it. maybe if i had done more than 1 round of met con, but i ran out of time (and energy). going back to doing lifting and met con on separate days.

080223

2008-02-23T18:06:00.002-05:00

080223
wu: 10 min run, 10x3-ohsq, pull, sit, dip

WOD
Deadlift
45#-155#

175#x3
175#x3

Weighted pull up
kippingx5
10#x3
10#x3
10#x3
10#x3
10#x3

felt good to work out after inadvertently taking two days off.

080221

2008-02-21T18:41:00.002-05:00

080221

wu: 10 min run, cfwu(10)x3

WOD
Hang squat clean
3-3-3-3-3-3-3

105#x3
105#x3
105#x3
105#x3
105#x3
105#x3
105#x3

I could have gone heavier, but was working on technique.

080216-080218

2008-02-18T16:45:00.002-05:00

080218
wu: 10 min run, 10x3-ohsq, pull, sit, dip

WOD
Front squat 1-1-1-1-1-1-1-1-1-1

115-115-125-125-135-135-145(f)-135-135-135-140(PR)

First time with 1RM front squat

080217
wu: 10 min run, 10x3-ohsq, pull, sit, dip

WOD
Press
80x3
80x2 (f on 3)
80x2
80x2
80x2
80x2

"Annie"
50-40-30-20-10 reps of
double under jump rope
sit up (feet anchored to 35# dbs)

8:36 (PR by 4 minutes)

double unders were unbroken for sets 40, 30, 20, 10.

080216
wu: 400m run

WOD
5k run (done on an outdoor track)

25:16

not great, but i'm no longer a cross country runner =p
Andrew and I found a tire by the track so we did some tire flips for time.

tire flipsx5-33 seconds
tire flipsx5-28 seconds
tire flipsx5-26 seconds

STRENGTH GOALS

2008-02-13T17:22:00.004-05:00

i guess it's kind of like a belated new year's resolution.
this month, i realized that i don't have any particular fitness goal despite the fact i keep chugging along with my routine.
so, to keep motivated and maybe work a little harder in the gym, i've set some goals for 2008.

Deadlift-
current 170#(5 reps)
Goal 200#(1 rep)

Squat-
current 140#(5 reps)
goal 175#(1 rep)

Bench press-
current 105#(5 reps)
goal 130#(1 rep)

Clean-
current 125#(1 rep)-previously 95#
goal 125# (achieved a few days ago, need to set a higher goal)

Press-
current 75#(5 reps)
goal 95#(1 rep)

Overhead squat-
current 70#(4 reps)
goal 90#(1 rep)

Front squat-
current 115#(5 reps)
goal 145#(1 rep)

pull up-
current 25
goal 30

dip-
current 10
goal 15

handstand push up-
current 5
goal 10

muscle up-
current 0
goal 1

080213

2008-02-13T16:46:00.002-05:00

080213
wu: 10 min run, cfwu(10)x3

WOD
"Randy"

55# power snatch, 75 reps

22:03

This was my first time doing snatches. I was working on form and i definitely got to practice in this workout!

080212

2008-02-12T22:08:00.002-05:00

080212
wu: 10 min run, 10x2-ohsq, pull, sit, dip

WOD

25 walking lunges,
20 pull ups,
50 20' box jumps,
20 double unders,
25 dips,
20 knees to elbows,
30 50# db swings,
30 sit ups,
20 35# db hang power cleans,
25 back extensions,
30 20# thrusters,
45 pull ups

38:46

the hardest was the cleans, easiest was the double unders.

080207-080211

2008-02-12T09:36:00.000-05:00

080211
wu: 10 min run, cfwu(10)x3

WOD
Deadlift
45#-155#

170#x5

Weighted pull ups
kippingx5
7.5#x5
7.5#x5
7.5#x5

080209
wu: 10 min run, cfwu(10)x3

WOD (off loading)
Cleans
45#x5
65#x5
85#2
95#x1 (f on 2)
95#x2
105#x1
105#x1
115#x1
125#x1 PR

i've never tried 1 RM before, but i've never tried cleaning more than 95# before.

080207 (off loading)
10 min run, cfwu(10)x5 (minus bext)

500m row, 2:09 damper setting at 5

080202-080206

2008-02-06T18:00:00.000-05:00

080206
wu: 10 min run, cfwu(10)x4

wod (off load day)
alternated L-pull ups and handstand push ups (hspu)
for total of 20 reps for L-pull and 12 reps for hspu

080204
wu: 10 min run, cfwu(10)x3

WOD
Squat
45#-135#

140#x5
145#x5 (accidently put extra 5# on bar)
140#x5

Press
30#-65#

75#x5
75#x5
75#x5

ready to move up to 80#!!

080203
rest day. went on a nice 70 min walk in a park with Andrew

080202
wu: 10 min run, 10x3--ohsq, pull, sit, dip

WOD
"Tabata something else"

pull up 8/6/6/6/6/6/6/6
push up 8/8/8/8/8/7/7/7
sit up 11/11/11/10/10/9/9/9
squat 15/15/16/16/16/16/16/16

Total: 317

080128-080201

2008-01-31T20:51:00.000-05:00

080201
wu: 10 min run, 20x3--ohsq, pull, sit, dip

WOD
Deadlift
45#-155#

170#x3
170#x3

Weighted pull ups
kipping x5
7.5#x4
7.5#x4
7.5#x4
7.5#x4

bwx5

080130
wu: 10 min run, 10x3--ohsq, pull, sit, dip

WOD
"Mary"
As many rounds as possible in 20 minutes of:

3 handstand push ups
6 alternating pistols (one-legged squats)
8 pull ups

7 rounds+ 3 handstand push ups

My first time with pistols but i only fell on my butt once during the workout =p
It was also my first time incorporating full handstand push ups in a wod. very difficult. went to failure five times during the workout. the kipping pull ups felt very easy in comparison. All pull up sets were unbroken.

080129
wu: 10 min run, 10x3--ohsq, pull, sit, dip
clean & push jerk

WOD
"Grace"
30 clean and jerk, 95#

12:29

power clean and push jerk

kipping pull ups x10

080128
wu: 15x3--ohsq, bext, sit, pull, dip

WOD
Overhead squat
45#-65#

70#x4
70#x4
70#x4
70#x4 (f on 3)

Bench press
45#-95#

105#x3
105#x3
105#x3
105#x3
105#x3

080125-080126

2008-01-26T20:28:00.000-05:00

080126
wu: 10 min run, 10x2--ohsq, pull, bext, sit, dip

WOD
"Nasty Girls"

3 rounds:
50 squats
28 pull ups
28 dips
10 95# hang power cleans

30:08

hspu 2x3

080125
wu: 10 min run, 10x3--ohsq, pull, sit, dip

WOD
Deadlift
45#-155#

170#x2
170#x2
170#x2

Weighted pull ups
kippingx5
7.5#x3
7.5#x3
7.5#x3
7.5#x3
7.5#x3

080123-080122

2008-01-23T17:15:00.000-05:00

080123
wu: 10 min run, 10x3--ohsq, pull, sit, push

WOD
4 rounds:
400m run with 2 min rest in between

Rnd 1- 1:30
Rnd 2- 1:30
Rnd 3- 1:33
Rnd 4- 1:32

Done on a 100m indoor track.

Hspux2
Hspux4
Hspux3
Hspux3

080122
wu: 10 min run, 10x3--ohsq, bext, dip, sit, pull

WOD
Front Squat
45#-95#

115#x5
115#x5
115#x5

Press
30#-65#

75#x4
75#x4
75#x4
75#x4

Dipsx10
Dipsx10

080118-080119

2008-01-20T09:12:00.000-05:00

080119
wu: 10 min run, 10x3--ohsq, pull, sit, dip

WOD
"Lynne"

5 rounds of max effort:
95# bench press
pull up

Rnd 1 8/13
Rnd 2 8/15
Rnd 3 8/13
Rnd 4 7/14
Rnd 5 8/14

100 squats for time- 3:07

080118
wu: 10x3--ohsq, bext, sit, pull, dip

WOD
Deadlift
45#-155#

165#x5

Weighted pull ups
total of 15 reps at 7.5#

080112-080116

2008-01-16T20:35:00.000-05:00

080116
wu: 500m row

WOD
row 5k (damper setting @5)

22:21 (PR)

10x4--ohsq, pull, sit, dip
500m row
1 min handstand hold

080115
wu: 5 min run, 10x3--ohsq, pull, bext, sit, dip

WOD
"filthy fifty"
50 24 inch box jumps
50 jumping pull ups
50 35# db swings
50 walking lunges
50 knees to elbows
50 45# push presses
50 back extensions
50 45# thrusters
50 burpees
50 double unders

41:35

080114
wu: 10 min run, 10x3--ohsq, pull, sit, push

WOD
Squat
140#x3x5

Weighted dips
BW 5x2
5#x3
10# 3x5

11 pull ups

080112
wu: 10x3--ohsq, pull, bext, sit, push
clean warm up

WOD
"Elizabeth"
21-15-9 reps
75# cleans
dips

16:44

080109-080111

2008-01-12T14:29:00.000-05:00

080111
wu: 10 min run, 10x3--ohsq, pull, sit, dip

WOD
Deadlift

165#x3
165#x3

Weighted pull ups
7.5#x3
7.5#x3
7.5#x3
7.5#x3
7.5#x3

080109
wu: 3/4 mile run

WOD
"Michael"
3 rounds:
800m run
50 GHD back extensions
50 GHD sit-ups

37:30

070108

2008-01-08T22:47:00.000-05:00

070108
wu: 15 min walk, 2x800m row

WOD
Front squat

wu with 45#-95#
105#x5
105#x5
105#x5

20 min run/walk

it's only been 14 hours since the last workout. i was sore and tired and completely unrecovered, so i skipped the second press.

080107

2008-01-07T21:53:00.000-05:00

080107

wu: 10x3 ohsq, push, pull, ghd sit, ghd bxt

wod
Cindy
As many rounds as possible in 20 min:

5 pull ups
10 push ups
15 squats

15 rounds plus 5 pull ups and 10 push ups
PR!

last time was 13+ rounds.
i did this workout at the new ultimate cf charlotte.
it was my first time in a cf gym--i'm actually pretty bewildered with
all these new equipments that i've heard/read about but never used.

walked around the gym with a 14lb kettlebell held over the head. 6 arm switches.
then did some core work

080105

2008-01-06T17:55:00.000-05:00

080105

wu: 10 min run, 10x3--ohsq, pull, sit, dip, push

WOD
Deadlift
50x5
95x5
115x3
135x2
155x1

165x3
165x3

Weighted pull ups
kippingx5
5#x5
5#x5
5#x5

071229-080103

2008-01-03T17:10:00.000-05:00

happy new year!

080103
wu: 10 min run, 10x4--ohsq, bext, sit, push

WOD
120 pull ups
120 dips

31:54

full range kipping pull ups and bar dips. did them in 40 sets of 3 reps.
i aimed for completion, not time, so i'm happy with this workout.

080102
wu: 10 min run,10x3--ohsq, pull, sit, dip

WOD
Squat
45x5
85x5
105x3
135x1

135x5
135x5
135x5

Shoulder press
30x5
45x5
65x2

75x3
75x3
75x3
75x3
75x3

071230
wu: 10 min run, 10x3--ohsq, pull, sit, dip

WOD
3x500m row

2:10~2:15

did not feel motivated at all.
walked on the treadmill for 30 minutes, did total of 11 handsand push ups, and called it a day.

071229
wu: 10 min run, 10x3--ohsq, pull, sit, dip

WOD
Deadlift
45x5
95x5
115x3
135x2
155x1

165x2
165x2
165x2

weighted pull ups with 5#
3x5

071227

2007-12-28T20:00:00.001-05:00

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

2007-12-26T15:41:00.000-05:00

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

2007-12-22T18:36:00.000-05:00

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

2007-12-20T16:28:00.000-05:00

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

2007-12-15T18:19:00.000-05:00

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

2007-12-12T16:04:00.000-05:00

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

2007-12-10T11:43:00.000-05:00

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

2007-12-08T19:05:00.000-05:00

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

2007-12-05T12:00:00.000-05:00

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

2007-12-04T17:45:00.000-05:00

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

2007-12-03T01:03:00.000-05:00

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.

month of april

2007-05-03T19:21:00.000-04:00

for time:
thesis

i've been working out, but i was completely submerged in thesis work for the past month.
i don't have time to post all the workouts, so i'll just post today's.

070503
10 min run and deadlift warm up

21 135# deadlift
30 gh sit-ups
15 135# deadlift
20 gh sit-ups
9 135# deadlift
10 gh sit-ups

10:55

now that i've resurfaced long enough to post, it's time to dive back in.

070401

2007-04-02T00:54:00.000-04:00

070401
warm up: 15 min run

shoulder presses
70#x5x3

total of 50 pull ups

tomorrow's workout:
21 hours of travel

070330-070331

2007-03-31T20:11:00.000-04:00

070330
no warm up

5k row
23:54

070331
warm up: 10 min run

50-30-20-10 reps of
double unders
ghd sit-ups

12:43

cool down:
20 reps of
back extensions
dips
pull ups

070326-070327

2007-03-27T21:25:00.000-04:00

070327
warm up: 10 min run, 3xcfwu(10)

100 alternating lunges
800m run
50 squats

8:38

i was supposed to do 100 squats, but got confused and only did 50.

070326
warm up: 10 min run
3xcfwu(15)

coming back from a 5 day break. walked a lot in kansas city though.

070321 "nasty girls"

2007-03-21T13:34:00.000-04:00

070321

warm up: 10 min run

"nasty girls"
modified:
3 rounds of
50 squats
7 pull ups
7 dips
10 75# hang power cleans

9:44

did a total of 30 pull ups afterwards

070319

2007-03-19T16:59:00.000-04:00

070319
warm up: 10 min run

21-15-9 reps of
75# cleans
dips

14:03

that was over 4.5 min improvement from last time (and i used 65#)
the time before that, i did push ups instead of dips, and it took me 18+min.
feelin' strong!

070313-070318

2007-03-18T16:02:00.000-04:00

070318
warm up: 10 min run
1/2 "angie"
50 pull ups
50 push ups
50 ghd sit-ups
50 squats

12:11 (4 min improvement since last time)

070317
warm up: 5 min row, 5 min run]
400m run
50 ghd sit-ups
50 back extensions
800m run
50 ghd sit-ups
50 back extensions
400m run

20:53

070315
warm up: 10 min run
3 rounds of
25 25# plate overheard alternating lunges
10 burpees

5:49

some pull ups and double unders

070310-070312

2007-03-12T16:01:00.000-04:00

070312
warm up: 1 mile run

3 rounds of
1000m row
21 65# thrusters

25:18

i had the rower at 5, because andrew and i couldn't figure out if it was better to have it at 1 or 10. i concentrated on pacing myself and form (as explained by libby).

070310
warm up: 10 min run
cfwu(15)x3

deadlifts
165#x5x3

it was really broken, so i don't know if it qualifies as a 5x3.....

070309

2007-03-09T13:56:00.000-05:00

070309
warm up: 10 min run

3 rounds of
500m row
30 65# bench presses

17:36

the rows were somewhere between 2:00-2:15
i spent a total of about 3min transitioning between the stations, but i probably would have used/needed that time to recover anyway.

070305-070308

2007-03-08T18:17:00.000-05:00

070308
warm up: 10 min run

modified "helen"
3 rounds of
400m run
21 35# dumbell swings
12 pull ups

15:52

070306
warm up: 10 min run

squats
125#x3
125#x5x3

shoulder presses
70#x3x5

max effort pull ups
10, 7, 7, 7

070305
warm up: 10 min row

1/2 "angie"
50 pull ups
50 push ups
50 ghd sit-ups
50 squats

16:02

10 min run