Front squat 3-3-3-3-3 reps
Post loads to comments.
Compare to 090915.
http://www.crossfitbrandx.com/index.php/forums/viewthread/8832/Weights: 135, 150, 150, 175, 175
Wednesday, December 16, 2009
Tuesday 091222
From SATURDAY 091128
“Linda”
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight
Set up three bars and storm through for time.
Post time to comments.
Compare to 090812.
http://www.crossfitbrandx.com/index.php/forums/viewthread/8816/
Big Dawgs:
As RX’d
Pack:
Either Scale the weight back
or
Drop the sets doing 10-8-6-4-2 with the rx’d weights.
Puppies:
Scale the weight back and drop the sets as shown above.
OR
Pack:
Either Scale the weight back
or
Drop the sets doing 10-8-6-4-2 with the rx’d weights.
Puppies:
Scale the weight back and drop the sets as shown above.
Buttercups:
3 rounds
Run 400 M
10 Deadlifts (use PVC -15 pounds)
10 Cleans (use PVC -15 pounds)
Ended up doing Puppies workout:
10-8-6-4-2 reps with 100% bw (200) deadlift, 75% bw (150) bench, and 50% bw (100) cleans.
Final time: 9:36
Thursday 091217
From Monday 091005
Pack:
"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Post time to comments.
Compare to 090419.
http://www.crossfitbrandx.com/index.php/forums/viewthread/8183/Pack:
Same rules apply for form.
50-75 Pull ups
50-75 Push ups
50-75 Sit ups
50-75 Squats
Sit ups should either be Ab Mat or full range anchored sit ups
Wednesday 091216
From Tuesday 091124
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Compare to 090921.
http://www.crossfitbrandx.com/index.php/forums/viewthread/8779/
Wednesday, December 9, 2009
Thursday 091210
From Sunday 091122
Pack:
Complete as many rounds as possible in fifteen minutes of:
25 Burpees
3/4 Body weight back squat, 15 reps
Total rounds: 3
Complete as many rounds as possible in twenty minutes of:
25 Burpees
Body weight back squat, 15 reps
Post rounds completed to comments.
http://www.crossfitbrandx.com/index.php/forums/viewthread/8761/Pack:
Complete as many rounds as possible in fifteen minutes of:
25 Burpees
3/4 Body weight back squat, 15 reps
Total rounds: 3
Friday, November 20, 2009
Tuesday 091208
From Thursday 091105
Final Time: 10
Round 1 - 1,1,1,1
Round 2 - 2,2
Round 3 - 3
Round 4 - 4
Round 5 - 5
Round 6 - 6 40lb assist
Round 7 - 7 80lb assist
Round 8 - 8 80lb assist
Round 9 - 9 80lb assist
Round 10 - 10 120lb assist
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.
Use as many sets each minute as needed.
Post number of minutes completed to comments.
Compare to 090813.
http://www.crossfitbrandx.com/index.php/forums/viewthread/8570/Puppies:
I recommend:
You sub some beginner pull ups in here. If you can do a few standard full range pull ups, do those to failure and then add in some beginner Pull ups to keep going. If you cannot do any full range pull ups try this with beginner pull ups or if you have an assist machine or bands try the workout with that.
The Brand X record for this WOD is held by Top Dawg, 27 rounds.
***Use as many sets each minute as needed = each round does not have to be a continuous single set. You may break up the number required for each minute into as many sets as you like as long as you finish before the minute is up.
Final Time: 10
Round 1 - 1,1,1,1
Round 2 - 2,2
Round 3 - 3
Round 4 - 4
Round 5 - 5
Round 6 - 6 40lb assist
Round 7 - 7 80lb assist
Round 8 - 8 80lb assist
Round 9 - 9 80lb assist
Round 10 - 10 120lb assist
Tuesday, November 17, 2009
Thursday 091119
From Monday 091102
Five rounds for time of:
95 pound Snatch, 3 reps
95 pound Overhead squat, 15 reps
Run 400 meters
Compare to 060720.
http://www.crossfitbrandx.com/index.php/forums/viewthread/8534/
Porch:
Three rounds for time of:
95 pound Snatch, 3 reps
95 pound Overhead squat, 15 reps
Run 400 meters
Tuesday 091117
From Sunday 091101
Four rounds, each for time of:
800 meter run
Rest as needed between efforts.
Post times for each round to comments.
Compare to 090810.
http://www.crossfitbrandx.com/index.php/forums/viewthread/8523/
Puppies:
Four rounds, each for time of:
400 meter run
Final time: 1:55, 1:55, 1:54, 1:48
Wednesday 091104
From Saturday 091031
Pack:
For time:
15 Squats
15 Push-ups
15 Pull-ups
15 Sit-ups
35 Squats
35 Push-ups
35 Pull-ups
35 Sit-ups
50 Squats
50 Push-ups
50 Pull-ups
50 Sit-ups
Final Time: 24 minutes
For time:
25 Squats
25 Push-ups
25 Pull-ups
25 Sit-ups
50 Squats
50 Push-ups
50 Pull-ups
50 Sit-ups
75 Squats
75 Push-ups
75 Pull-ups
75 Sit-ups
Post time to comments.
http://www.crossfitbrandx.com/index.php/forums/viewthread/8506/Pack:
For time:
15 Squats
15 Push-ups
15 Pull-ups
15 Sit-ups
35 Squats
35 Push-ups
35 Pull-ups
35 Sit-ups
50 Squats
50 Push-ups
50 Pull-ups
50 Sit-ups
Final Time: 24 minutes
Wednesday, November 4, 2009
Tuesday 091103
From Tuesday 091027
“Nate”
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
Post rounds completed to comments.
Compare to 090826.
http://www.crossfitbrandx.com/index.php/forums/viewthread/8472/
Pack:
Complete as many rounds in 15 minutes as you can of:
2 Seated Muscle-ups (6 pullups, 6 dips)*
4 Handstand Push-ups bridged on feet
8 1.5-Pood Kettlebell swings (55lb dumbbell swings)
*If you do not rings to do seated muscle ups use a 3/1 sub of pull ups and dips
Total rounds: 4
Monday, November 2, 2009
Monday 091102
From
Sunday 091025
“Michael”
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Post time to comments.
Compare to 090522.
Final Time: 21 minutes or soOnly did 2 rounds since I ran out of time, again.
Friday, October 30, 2009
Friday 09130
From Friday 091023
The Porch:
115 pound Thruster, 15 reps
15 ft Rope Climb, 9 ascents
115 pound Thruster,12 reps
15 ft Rope Climb, 6 ascents
115 pound Thruster, 9 reps
15 ft Rope Climb, 3 ascents
Final time: 9:00
“Tommy V”
For time:
115 pound Thruster, 21 reps
15 ft Rope Climb, 12 ascents
115 pound Thruster, 15 reps
15 ft Rope Climb, 9 ascents
115 pound Thruster, 9 reps
15 ft Rope Climb, 6 ascents
Post time to comments.
Compare to 080312.
http://www.crossfitbrandx.com/index.php/forums/viewthread/8433/The Porch:
115 pound Thruster, 15 reps
15 ft Rope Climb, 9 ascents
115 pound Thruster,12 reps
15 ft Rope Climb, 6 ascents
115 pound Thruster, 9 reps
15 ft Rope Climb, 3 ascents
Final time: 9:00
Thursday 091029
From Wednesday, October 21, 2009
Four rounds for time of:
Walking lunge 50 meters
Sit-ups, 50 reps
Post time to comments.
Compare to 040513.
http://www.crossfitbrandx.com/index.php/forums/viewthread/8409/
Puppies:
Two rounds for time of:
Walking lunge 25 meters
Sit-ups, 25 reps
Note: I added .2 mile sprints between rounds.
Final time: 9:07
Saturday, October 24, 2009
Saturday 091024
From Tuesday 091020
Push-ups: 15-15-10-8-4-10*-10*-9*-12*
*Kneeling push-ups
Sit-ups: 12-12-13-10-12-10-9-12
Squats: 14-12-11-9-12-11-11-14
Total reps: 216
Edit:
Oops. Just noticed I did an extra round of push-ups.
“Tabata Something Else”
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Post total reps from all 32 intervals to comments.
Compare to 090809.
First, this workout shall forever be known as 16 minutes of pure hell. My reps are as follows:
Pull-ups: 6-5-4-3-2-3-3-3Push-ups: 15-15-10-8-4-10*-10*-9*-12*
*Kneeling push-ups
Sit-ups: 12-12-13-10-12-10-9-12
Squats: 14-12-11-9-12-11-11-14
Total reps: 216
Edit:
Oops. Just noticed I did an extra round of push-ups.
Wednesday, October 21, 2009
Thursday 091022
From Friday 091016
For time:
21 Hip-Back Extensions
Run 400 meters
18 Hip-Back Extensions
Run 400 meters
15 Hip-Back Extensions
Run 400 meters
12 Hip-Back Extensions
Run 400 meters
9 Hip-Back Extensions
Run 400 meters
6 Hip-Back Extensions
Run 400 meters
3 Hip-Back Extensions
Run 400 meters
Post time to comments.
Compare to 090227.
Final time: 35:08
That was a lot of damn running.
Wednesday 091020
From Thursday 091015
Five rounds for time of:
135 pound Hang squat clean, 15 reps
30 Push-ups
Post time to comments.
Compare to 060131.
http://www.crossfitbrandx.com/index.php/forums/viewthread/8359/
Pack:
Five rounds for time of:
95 pound Hang squat clean, 15 reps
20 Push-ups
Puppies:
Three rounds for time of:
25-45 pound Hang squat clean, 10 reps
20 Push-ups or progressions
I did a blend of Porch (30 push-ups), Pack (95lbs x 15 reps), and Puppies (3 rounds) for a final time of : 19:40
Tuesday, October 13, 2009
Tuesday 091013
From Friday 091009
Run 5 K
Post time to comments.
Compare to 090903.
http://www.crossfitbrandx.com/index.php/forums/viewthread/8303/
Puppies:
Run 1-2 miles depending on your ability
Sunday, October 11, 2009
Monday 091012
From Thursday, October 8, 2009
Complete as many rounds in 20 minutes as you can of:
Row 250 meters
Sumo deadlift highpull 95 pounds, 21 reps
Pull-ups 15 reps
Post rounds completed to comments.
Compare to 040525.
Total rounds: 3
Sunday 091011
Making up for skipping Friday....
From Sunday 091011
Final time: 13:10
I added on an extra 1 mile walk just for some cardio.
From Sunday 091011
“Fran”
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Post time to comments.
Compare to 090213.Final time: 13:10
I added on an extra 1 mile walk just for some cardio.
Wednesday, October 7, 2009
Wednesday 091007
From Wednesday 090930
“Helen”
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Post time to comments.
Compare to 090415.
http://www.crossfitbrandx.com/index.php/forums/viewthread/8215/Pack:
3 rounds for time
Run 400 m
21 dumbbell/kettlebell swings, 35-45#
12 pull-ups (assisted)
Final Time: 23:05
Tuesday, October 6, 2009
Wednesday 091007
From Monday 091005
30 Muscle-ups for time
If you cannot do the muscle-ups do 120 pull-ups and 120 dips.
Compare to 090717.
http://www.crossfitbrandx.com/index.php/forums/viewthread/8266/
Pack:
For time:
15 Muscle-ups
If you cannot do the muscle-ups do 60 pull-ups and 60 dips 0r 30 Jumping muscle ups and 30 pull ups and 30 dips.
Puppies:
For time:
10 Muscle-ups
If you cannot do the muscle-ups do 40 beginner or assisted pull-ups and 40 bench dips or 20 squat muscle ups.
Final Time: TBD
Tuesday 091006
From Sunday 091004
21-18-15-12-9-6 and 3 rep rounds of:
Power clean 95 pounds
Sit-ups
Back extensions
Final time: 29:24
This is such a deceptive WOD. Seems simple enough, but it's grueling as hell. Or I'm just a fatass that's out of shape. On the positive side, this is the first WOD I was able to do as prescribed since starting back a few weeks ago. Hopefull that's a trend that will continue....
Monday 091005
From Saturday 090926
Pack:
"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Post time to comments.
Compare to 090419.
http://www.crossfitbrandx.com/index.php/forums/viewthread/8183/Pack:
Same rules apply for form.
50-75 Pull ups
50-75 Push ups
50-75 Sit ups
50-75 Squats
Sit ups should either be Ab Mat or full range anchored sit ups
Tuesday, September 29, 2009
Wednesday 090930
From Sunday 090927
Complete as many rounds as possible 15 minutes of:
45 pound Thruster, 5 reps
45 pound Hang Powercleans, 7 reps
45 pound Sumo Deadlift High-pull, 10 reps
Total Rounds: 9
Note: Rounds 6-9 I lowered the weight to 45lbs on thrusters since my back was feeking twitchy and still not 100%.
Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps
Post rounds completed to comments.
Compare to 090825.
BrandX: http://www.crossfitbrandx.com/index.php/forums/viewthread/8190/
Complete as many rounds as possible 15 minutes of:
45 pound Thruster, 5 reps
45 pound Hang Powercleans, 7 reps
45 pound Sumo Deadlift High-pull, 10 reps
Total Rounds: 9
Note: Rounds 6-9 I lowered the weight to 45lbs on thrusters since my back was feeking twitchy and still not 100%.
Tuesday 090929
From Wednesday 090923
Body weight bench press: 6-5-4
Pull-ups: 6-5-5
Body weight back squat: 6-10-8
Five rounds for max reps of:
Body weight bench press
Pull-ups
Body weight back squat
Post reps for all three exercises in all rounds.
Compare to 080910.
Body weight bench press: 6-5-4
Pull-ups: 6-5-5
Body weight back squat: 6-10-8
I didn't complete the workout as prescribed due to my shoulder and back feeling iffy from Monday. However, I added a 1/2 mile run to the end. I'm gonna have to start watching the intensity. My heart rate was up over 180 at one point!
Tuesday, September 22, 2009
Monday 090928
From Saturday 090919
21-18-15-12-9-6-3 rep rounds of:
Handstand push-ups
L-pull-ups
Post time to comments.
Puppies: 3 rounds
10 Handstand Push ups progressions
10 Pull up progressions
when finished complete 1:00 total L sit or tuck sit
Note: Since I'm working on bettering my run I also added .25 mile runs at the start of every round.
Tuesday 090922
From Friday 090918
Puppies:
Three rounds for time of:
10 Glute-ham sit-ups (to parallel)
10 Back extensions
Final time: About 7 minutes.
This was such an easy workout it barely even registered. I did bump up the second and third set of back extensions though with a 25lb plate. Also, I couldn't do the sit-ups as prescribed due to a lack of equipment so I bounced around between a couple ab machines at my gym testing them out. Found one that's pretty damn good actually, but still didn't hit the parts the GHSU is geared towards.
Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions
Post time to comments.
Compare to 090712.
Puppies:
Three rounds for time of:
10 Glute-ham sit-ups (to parallel)
10 Back extensions
Final time: About 7 minutes.
This was such an easy workout it barely even registered. I did bump up the second and third set of back extensions though with a 25lb plate. Also, I couldn't do the sit-ups as prescribed due to a lack of equipment so I bounced around between a couple ab machines at my gym testing them out. Found one that's pretty damn good actually, but still didn't hit the parts the GHSU is geared towards.
Monday, September 21, 2009
Monday 090921
From Thursday 090917
Puppies:
25 Pull-ups (or progressions)
200 meter run
25-45 pound Thruster, 21 reps
400 meter run
25-45 pound Thruster, 21 reps
200 meter run
25 Pull-ups (or progressions)
Final Time: 18:18
“Daniel”
For time:
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups
Post time to comments.
Compare to 060615.
Puppies:
25 Pull-ups (or progressions)
200 meter run
25-45 pound Thruster, 21 reps
400 meter run
25-45 pound Thruster, 21 reps
200 meter run
25 Pull-ups (or progressions)
Final Time: 18:18
Thursday, September 3, 2009
Monday 090831
Five rounds for time of:
95 pound Power snatch, 15 reps
Run 400 meters
Only did 3 rounds for a final time of: 17:10
95 pound Power snatch, 15 reps
Run 400 meters
Only did 3 rounds for a final time of: 17:10
Wednesday, August 26, 2009
Wednesday 090826
Wednesday 090826
"Nate"
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
Post rounds completed to comments.
Compare to 090708.
I got 6 rounds, but was only using a 30lb dumbbell for swings and didn't do mucle-ups. For that I did 2 pull-ups and 8 bench dips.
Tuesday, August 25, 2009
Monday 082409
Cindy for as many rounds as possible in 20 minutes.
I did a half-mile run beforehand so maybe that affected my time energy, but I only got 6 rounds.
I did a half-mile run beforehand so maybe that affected my time energy, but I only got 6 rounds.
I'm back
My back is feeling better and I'm through being lazy. Time to get back into the gym. I'm holding steady at 200lbs, so I'm still down 13lbs overall. Not bad for not working out the better part of 2 months.
Thursday, August 6, 2009
Wednesday 080509
Did the EVA Buttercups:
Three rounds for time of:
Run 400 meters
15-24# Kettlebell swing (35lb dumbbell), 15 reps
15 Beginner or assisted Pull-ups
Final time: 13:37
I'm feeling okay and will run my 2.5K tonight. I was too busy with work to slip out at lunch to have two workouts today though.
Three rounds for time of:
Run 400 meters
15-24# Kettlebell swing (35lb dumbbell), 15 reps
15 Beginner or assisted Pull-ups
Final time: 13:37
I'm feeling okay and will run my 2.5K tonight. I was too busy with work to slip out at lunch to have two workouts today though.
Wednesday, August 5, 2009
Monday, August 3, 2009
Monday 080309
I'm feeling good again and will be starting back easy this week. Here's the workouts I'll be catching up on from last month this week:
Tuesday
EVA Buttercups:
Three rounds for time of:
Run 400 meters
15-24# Kettlebell swing, 15 reps
15 Beginner or assisted Pull-ups
Wednesday
Rest day to see how I feel
Thursday
If I feel good I'll do the following
Noon workout:
10K Buttercups:
Run/walk 2.5K
Evening workout:
Randy Puppies:
35 pound Power snatch, 35 reps
Friday
Rest if I feel off, but if I'm good I'll do the following:
Badger Puppies:
Complete three rounds for time of:
25-35 pound Squat clean, 20 reps
20 Pull-ups (Assisted, or beginner okay)
Run 400 meters
Tuesday
EVA Buttercups:
Three rounds for time of:
Run 400 meters
15-24# Kettlebell swing, 15 reps
15 Beginner or assisted Pull-ups
Wednesday
Rest day to see how I feel
Thursday
If I feel good I'll do the following
Noon workout:
10K Buttercups:
Run/walk 2.5K
Evening workout:
Randy Puppies:
35 pound Power snatch, 35 reps
Friday
Rest if I feel off, but if I'm good I'll do the following:
Badger Puppies:
Complete three rounds for time of:
25-35 pound Squat clean, 20 reps
20 Pull-ups (Assisted, or beginner okay)
Run 400 meters
Tuesday, June 30, 2009
Monday 090706
“CrossFit Total”
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.
Compare to 090524.
Well, I hit 380 on squat. Unfortunately I wrecked my back in the process. Looks like I'll be taking a few days/weeks off from working out. This is the last I'll be max out or go heavy like that.Thursday 090702
Two rounds of:
Deadlifts: 60lb dumbbell
Right arm barbell push-press 12 reps
Left arm deadlift 12 reps
Run 800 meters
Left arm barbell push-press 12 reps
Right arm deadlift 12 reps
Run 800 meter
Go heavy, run fast. Post time to completion and loads to comments.
Final Time: 13:37
Deadlifts: 60lb dumbbell
Wednesday 090701
Morning/noon workout:
Evening workout:
(From Thursday 090625)
Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps
Post rounds completed to comments.
Total Rounds: 6 (HR: 168)Evening workout:
“Nicole”
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
Post number of pull-ups completed for each round to comments.
Total Rounds: 5 (HR: 164) Pull-up Reps: 5-7-7-6-6
Friday, June 26, 2009
Tuesday 090630
I'm a week behind on the workouts now so I'm going to start doing 2 per day to get caught up. Hopefully this will also help me get a bit more slim and fit since I have to redo my PT test....
Noon:
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Handstand push-ups
Final time: 13:32
Evening:
Making up for last Tuesday
Front squat 3-3-3-3-3 reps
275-275-295-315-335
Noon:
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Handstand push-ups
Final time: 13:32
Evening:
Making up for last Tuesday
Front squat 3-3-3-3-3 reps
275-275-295-315-335
Tuesday, June 23, 2009
Monday 090629
Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up
Post time and number of sets to completion.
http://www.crossfitbrandx.com/index.php/forums/viewthread/7212/
Big Dawgs
as Rx’d
women - 35#
Pack
Ten rounds for time of:
3 Weighted Pull-ups, 35 pounds
5 Strict Pull-ups
7 Kipping Pull-up
women 20#
Puppies:
5 rounds
5 assisted or beginner pull ups
10 practice kips on the pull up bar
Puppies if you are unable to kip at all, max hang each round
1 round of 3 x 45lbs, 5 strict, 7 assisted on machine w/70lbs assist
2 rounds of 3 x 30lbs, 5 strict, 7 assisted on machine w/70lbs assist
2 rounds of 3 x 20lbs, 5 strict, 7 assisted on machine w/70lbs assist
Final time: 15:10
Wednesday 090624
Complete as many rounds in 20 minutes as you can of:
Handstand push-ups 5 reps
Bench press 135 pounds, 10 reps
Push press 95 pounds, 15 reps
Dips 20 reps
Rounds completed: 3.5
Handstand push-ups 5 reps
Bench press 135 pounds, 10 reps
Push press 95 pounds, 15 reps
Dips 20 reps
Rounds completed: 3.5
Friday, June 19, 2009
Tuesday 090623
For time:
50 Wall-ball shots
50 Pull-ups
35 Wall-ball shots
35 Pull-ups
20 Wall-ball shots
20 Pull-ups
Use 20 pound medicine ball launched to a target ten feet above the ground.
The gym didn't have a 20lb medicine ball so I used 20lbs dumbbells.
Final time: 16:11
Friday 090619
Making up for Monday:
Run 5 K
Did 1.5 mile in 13:40 and was only able to finish 2.3 miles before I had to leave the gym, so I wasn't able to finish the entire 5K.
Run 5 K
Did 1.5 mile in 13:40 and was only able to finish 2.3 miles before I had to leave the gym, so I wasn't able to finish the entire 5K.
Monday, June 15, 2009
Wednesday 090617
Making up for Sunday:
3 rounds for time of:
50 Squats
7 Muscle-ups (28 bench dips substituted)
135 pound Hang power cleans, 10 reps
Final time: 14:55
Tuesday 090616
Making up for the other day:
Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups
Final time: 32.21
Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups
Final time: 32.21
Sunday 090614 & Monday 090615
Recovering from the lake on Sunday and too tired on Monday from work in 12+ hours.
Thursday, June 11, 2009
Friday 090612
Making up for Thursday and Saturday will be my rest day.
Complete as many rounds as possible in 20 minutes of:
115-pound Hang clean, 15 reps
12 Ring dips
21 Sit-ups
Rounds completed: 3
Note: Per the CF FAQ instead of ring dips I'll be doing triple the reps with regular parallel bar dips.
Wednesday, June 10, 2009
Wednesday 090610
Was supposed to be back squats for 7 sets of 1 rep. Instead I made up for Tuesday's WOD:
“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
“Mary”
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Post your choice of girls and rounds completed to comments.
Tuesday 090609
Was supposed to be
“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
“Mary”
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
However, I wasn't able to work out so I skipped a day. See Wednesday 090610.
Monday, June 8, 2009
Sunday 090607
Was supposed to be:
Five rounds for time of:
75 pound Thrusters, 21 reps
21 Double-unders
Skipped this workout and rearranged my living room instead. May not be the same cardio effect, but it was certainly a workout moving all that furniture by myself.
Five rounds for time of:
75 pound Thrusters, 21 reps
21 Double-unders
Skipped this workout and rearranged my living room instead. May not be the same cardio effect, but it was certainly a workout moving all that furniture by myself.
Saturday, June 6, 2009
Saturday 090606
"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups
Post reps for both exercises in all rounds.
Friday 090605
Deadlift 1-1-1-1-1-1-1 reps
315-315-365-365-385-405(F)-405(F)
385 is still an improvement over last time.
315-315-365-365-385-405(F)-405(F)
385 is still an improvement over last time.
Thursday, June 4, 2009
Thursday 090604
Rest Day
Weird. My biceps are actually really tight today from the workout 2 days ago with the barbell curls as a cash out. I've never had it take this long for muscle soreness to set in. Usually by the 24 hour mark I'm at the worst it's going to get.
Weird. My biceps are actually really tight today from the workout 2 days ago with the barbell curls as a cash out. I've never had it take this long for muscle soreness to set in. Usually by the 24 hour mark I'm at the worst it's going to get.
Wednesday 090603
For time:
Run 800 meters
40 L pull-ups
Run 800 meters
40 Strict pull-ups
Run 800 meters
40 Kipping pull-ups
http://www.crossfitbrandx.com/index.php/forums/viewthread/7052/
Did the Puppies workout but was actually able to do real pull-ups.
Final time was with an analog wall clock and took 18-20 minutes.
Run 800 meters
40 L pull-ups
Run 800 meters
40 Strict pull-ups
Run 800 meters
40 Kipping pull-ups
http://www.crossfitbrandx.com/index.php/forums/viewthread/7052/
The Porch:
Run 800 meters
20 L pull-ups
Run 800 meters
30 Strict pull-ups
Run 800 meters
40 Kipping pull-ups
Pack:
Run 800 meters
10 L pull-ups
Run 800 meters
20 Strict pull-ups
Run 800 meters
30 Kipping pull-ups
Puppies:
Run 600 meters
10 Beginner pull-ups
L Sit hold 15 second total
Run 400 meters
10 Beginner pull-ups
L Sit hold 15 second total
Run 600 meters
10 Beginner pull-ups
L Sit hold 15 second total
Did the Puppies workout but was actually able to do real pull-ups.
Final time was with an analog wall clock and took 18-20 minutes.
Tuesday, June 2, 2009
Tuesday 090602
Overhead Squat 5-5-5-5-5 reps
Weights: 135 for all sets
Cash out:
Barbell curls - empty Olympic bar x 50
For the record, overhead squats are evil.
Weights: 135 for all sets
Cash out:
Barbell curls - empty Olympic bar x 50
For the record, overhead squats are evil.
Monday, June 1, 2009
Monday 090601
"Erin"
Five rounds for time of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups
Final time: ~13:00
Saturday, May 30, 2009
Saturday 090530
“Kelly”
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball
Instead of wall ball, I substituted 20lb dumbbell thrusters. I was only able to get 3 rounds in before daycare closed though.
Times:
Round 1 - 6:00
Round 2 - 5:34
Round 3 - 4:43
Round 4 - NA
Round 5 - NA
Total time: 16:17
Friday, May 29, 2009
Friday 090529
30 Muscle-ups for time
If you cannot do the muscle-ups do 120 pull-ups and 120 dips.I don't have rings available to me so I did the pull-ups and dips.
Final time: 18:40
Cash out:
Rear delt raises x 50
I started with 15lb dumbbells for 25, 12.5lb for another 15, and 10lb for the last 10 reps.
Thursday, May 28, 2009
Tuesday, May 26, 2009
Tuesday 090526
“Barbara”
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
Big Dawgs:
As Rxd
Pack:
“Barbara lite”
Five rounds, each for time of:
10 Pull-ups
20 Push-ups
30 Sit-ups
40 Squats
Rest precisely three minutes between each round. Post time for each of five rounds to comments
http://www.crossfitbrandx.com/index.php/forums/viewthread/6969/
Puppies:
“Barbie”
Five rounds, each for time of:
5 Pull-ups
10 Push-ups
15 Sit-ups
20 Squats
Rest precisely three minutes between each round. Post time for each of five rounds to comments
Puppies if you cannot do pull ups do beginner pull ups.
Wow, something so simple can be supremely difficult sometimes. I started out doing the Big Dawg workout and finished it my first round, but realized there's no way I'd be able to do all the rounds at that level. I downgraded the second round to the Barbara Lite, but that proved too much. My third round I did Puppy and that's when I hit the wall. No 4th or 5th rounds for me tonight. That's what I get for working out right after eating dinner. Stupid!
Monday, May 25, 2009
Saturday, May 23, 2009
Sunday 090524
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Compare to 0900410.
Totals:
Squats 365, failed on 405 and tweaked my lower back.
Shoulder press: 205
No deadlifting because my lower back was hurting and crazy sore from yesterday's back extensions. Maxing out is definitely something that requries a day's rest before attempting.
Saturday 090523
This should be a rest day, but I'm getting caught up from Thursday so here we go again...
“Michael”
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
This is going to suck.
UPDATE:
This sucked as bad as I thought it would, but that has more to do with the humidity than anything else. I only got two rounds because the daycare closed, which is my fault for not getting there sooner. But at least I tried and got 2/3rd of the workout in.
Round 1 Total: 9:08
Run - 4:31; Back Extensions - 2:05; Situps - 2:32
Round 2 Total: 9:41
Run - 4:35; Back Extensions - 2:25; Situps - 2:41
Round 3 - NA
Friday 090522
“Twins”
Two rounds, of each couplet, for time of:
750 meter Row
20 Handstand Push-ups
115 pound Thruster, 20 reps
20 L-Pull-ups
http://www.crossfitbrandx.com/index.php/forums/viewthread/6931/
Pack:
Two rounds, of each couplet, for time of:
750 meter Row
20 Handstand Push-ups (or appropriate progressions)
95 pound Thruster, 20 reps
20 L-Pull-ups (tuck pull ups or pull ups as a sub if unable to do L-pull ups)
Puppies:
Two rounds, of each couplet, for time of:
500 meter Row
10 Handstand Push-ups (or appropriate progressions)
25-45 pound Thruster, 10 reps
10 L-Pull-ups (Beginner pull ups or assisted pull ups are and acceptable sub)
Buttercups:
Two rounds, of each couplet, for time of:
500 meter Row
10 Push-ups (or appropriate progressions)
pvc-15 pound Thruster, 10 reps
10 L-Pull-ups (Beginner pull ups or assisted pull ups are and acceptable sub)
Handstand Push up progressions:
http://media.crossfit.com/cf-video/CrossFit_HSPUVariations.wmv
http://www.brandxmartialarts.com/videos/HandstandPushups.wmv
I have a funny feeling I'll be doing Pack or Puppies today. My gym doesn't have dumbbels heavier than 80lbs and I don't know where I'll be able to do handstand pushups at in the gym.
Final Time: 25:30
I did better than I thought. I did everything in the Big Dawg workout except I couldn't manage the 115lb thrusters so I went with 50lbs dumbbells. For the L-Pullups I did get 12 as prescribed on the first round and then finished the remaining with a blend of regular and kipping pull-ups. The second round wasn't so good. I got 4 L-pullups but hit the wall. At that point I had to do assisted pull-ups on the machine with 40lb assist. On the flip side that's the lightest I've gone using the assist machine yet, so I'm getting stronger on the pull-ups after all.
Thursday, May 21, 2009
Wednesday, May 20, 2009
Tuesday, May 19, 2009
Monday, May 18, 2009
Monday 090518
For time:
Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps
Final time: 34:10
For the record my body weight bench press is 205. That first set of 30 reps took way longer than expected. It was almost 10 minutes by itself, which makes sense since 3 sets of 10 (where I fail on the 10th) usually takes me about 10 minutes with rest between sets. This time there was really no rest, just recovery from a series of hitting failure every 3 or 4 reps after the first 10.
Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps
Final time: 34:10
For the record my body weight bench press is 205. That first set of 30 reps took way longer than expected. It was almost 10 minutes by itself, which makes sense since 3 sets of 10 (where I fail on the 10th) usually takes me about 10 minutes with rest between sets. This time there was really no rest, just recovery from a series of hitting failure every 3 or 4 reps after the first 10.
Sunday 090517
Four rounds for time of:
100 ft Walking lunge, carrying 30 pound dumbbells
24 inch Box Jump, 30 reps
30 pound Weighted pull-ups, 20 reps
Started out doing the Rx workout, but soon realized I can't do the pull-ups and I wouldn't have the time for 4 rounds since the gym was closing, so I backed it down to Pack. Using an analog clock to track my time I did it in about 15 minutes.
100 ft Walking lunge, carrying 30 pound dumbbells
24 inch Box Jump, 30 reps
30 pound Weighted pull-ups, 20 reps
Post time to comments.
http://www.crossfitbrandx.com/index.php/forums/viewthread/6906/
The Porch:
Four rounds for time of:
100 ft Walking lunge, carrying 20-25 pound dumbbells
24 inch Box Jump, 20 reps
20-25 pound Weighted pull-ups, 10 reps
Pack:
3 rounds
100 ft Walking lunge, carrying 15 pound dumbbells
20 inch Box Jump, 20 reps
15 pound Weighted pull-ups, 10 reps or 35 reps no weight
Puppies:
3 rounds
100 ft Walking lunge
12-15 inch Box Jump, 20 reps
20 Beginner or Assisted pull ups
Started out doing the Rx workout, but soon realized I can't do the pull-ups and I wouldn't have the time for 4 rounds since the gym was closing, so I backed it down to Pack. Using an analog clock to track my time I did it in about 15 minutes.
Saturday, May 16, 2009
Saturday 090516
“Diane”
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups
http://www.crossfitbrandx.com/index.php/forums/viewthread/6904
Handstand pushups are no joke!
Friday, May 15, 2009
Thursday 090514
Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions
Total time: 15:20
However, I forgot the exact number of reps I was supposed to do and thought it was 25 for both exercises so that's what I did.
30 Glute-ham sit-ups
25 Back extensions
Total time: 15:20
However, I forgot the exact number of reps I was supposed to do and thought it was 25 for both exercises so that's what I did.
Wednesday, May 13, 2009
Wednesday 090513
I'll be doubling up my workouts today.
First will be yesterday's workout of Power Cleans for 1-1-1-1-1-1-1.
155-155-170-170-170-170-175
Second will be today's workout:
First will be yesterday's workout of Power Cleans for 1-1-1-1-1-1-1.
155-155-170-170-170-170-175
Second will be today's workout:
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Ended up doing "Cindy" for 10 rounds. Oh, this was the first WOD involving pullups where I didn't need manual assist via a spotter or machine.
Tuesday, May 12, 2009
Monday 090511
This was a scheduled rest day, but I did back squats instead to make up for the day prior.
275-275-300-300-300
275-275-300-300-300
Sunday 090510
This was supposed to be back squats for 5 sets of 5, but I was way too sore and just made it a rest day.
Saturday, May 9, 2009
Saturday 090509
Four rounds, each for time of:
800 meter run
Rest as needed between efforts.
http://www.crossfitbrandx.com/index.php/forums/viewthread/6856/
Final Time: 19:42
I didn't realize we were supposed to clock each round and then just rest comfortably between them. Next time...Note: I did the first 3 rounds for 1.5 miles in 14:05, which isn't too bad for not running regularly. I need to shave off about 40 seconds in order to pass my PT test though.
Friday, May 8, 2009
Friday 090508
“Grace”
135 pound Clean and Jerk, 30 reps
http://www.crossfitbrandx.com/index.php/forums/viewthread/6847/
Final Time: 12:06
Thursday, May 7, 2009
Wednesday 090506
Push Jerk 1-1-1-1-1-1-1 reps
http://www.crossfitbrandx.com/index.php/forums/viewthread/6836/
Buy in:
2 Sets of dumbbell lateral rasises for 10 reps @ 15lbs
Push Jerk:
185-210-225-225-225-230-235
Cash out:
2 sets of shoulder presses for 15 reps @ 95lbs
http://www.crossfitbrandx.com/index.php/forums/viewthread/6836/
Buy in:
2 Sets of dumbbell lateral rasises for 10 reps @ 15lbs
Push Jerk:
185-210-225-225-225-230-235
Cash out:
2 sets of shoulder presses for 15 reps @ 95lbs
Tuesday, May 5, 2009
Tuesday 090505
Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up
For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.
Post time and number of sets to completion.
http://www.crossfitbrandx.com/index.php/forums/viewthread/6822/
Puppies:
5 rounds
5 assisted or beginner pull ups
10 practice kips on the pull up bar
Puppies if you are unable to kip at all, max hang each round.
Total time: 9:35
Monday, May 4, 2009
Monday 090504
Front squat 3-3-3-3-3 reps
135-160-185-210-225
http://www.crossfitbrandx.com/index.php/forums/viewthread/6812
I've can't remember doing this for that rep range so I took it easy and worked up to what I felt would be a good weight for this exercise. 210 or 225 seems about perfect as it doesn't strain my shoulders too much. One thing I found I liked about this move is that I can get really deep into the squat and not feel strange. The lower I got the more I came up off my heals, but I still kept my balance really well.
135-160-185-210-225
http://www.crossfitbrandx.com/index.php/forums/viewthread/6812
I've can't remember doing this for that rep range so I took it easy and worked up to what I felt would be a good weight for this exercise. 210 or 225 seems about perfect as it doesn't strain my shoulders too much. One thing I found I liked about this move is that I can get really deep into the squat and not feel strange. The lower I got the more I came up off my heals, but I still kept my balance really well.
Saturday, May 2, 2009
Saturday 090502
“Hansen”
Five rounds for time of:
2 pood Kettlebell swing, 30 reps
30 Burpees
30 Glute-ham sit-ups
http://www.crossfitbrandx.com/index.php/forums/viewthread/6803/
Well, I thought I could do the full WOD, but midstride I realized this was much tougher than anticipated, so I tried to back it down to the following:
The Porch:
Three rounds for time of:
2 pood Kettlebell swing, 30 reps
30 Burpees
30 Glute-ham sit-ups
However, I completely ran out of gas doing the burpees on the second round. I ended up splitting them 10 reps followed by 10 ghs's, then another 10 burpees, followed by 20 ghs's, and then the final 10 burpees of the second round. I was completely soaked with sweat, had nothing left to give, and called it a day.
Final Time: 23:03
Friday, May 1, 2009
Friday 090501
“Tabata Something Else”
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where:
The first 8 intervals are pull-ups
The second 8 are push-ups
The third 8 intervals are sit-ups
and finally,
The last 8 intervals are squats.
There is no rest between exercises.
Post total reps from all 32 intervals to comments.
http://www.crossfitbrandx.com/index.php/forums/viewthread/6792/
Buy In: CFWU
Tabata as prescribed:
Push-ups 18-20-15-15-14-10-12-10 =114 total
Sit-ups 11-15-10-12-11-10-10-11 = 90 total
Squats 9-15-14-15-13-13-14-16 = 109 total
Total Reps: 355
*Done on weighted assist machine with 50lbs
Thursday, April 30, 2009
Thursday 090430
“Elizabeth”
21-15-9 reps of:
Clean 135 pounds
Ring dips
Post time to comments.
http://www.crossfitbrandx.com/index.php/forums/viewthread/6776/
I had to substitute regular dips, but I'm getting stronger at least. I can actually do all the dips myself and no longer need that weighted assist machine.
Final Time: 11:56
Tuesday, April 28, 2009
Tuesday 090428
Shoulder Press 1-1-1-1-1-1-1 reps
http://www.crossfitbrandx.com/index.php/forums/viewthread/6765/
160-185*-160-165-170-170-170
*I had to push-press to get it going. Although I completed the rep I basically failed on that one.
Cash out:
Bent over rear dealt dumbbell raises, 15lbs x 20 for 2 rounds w/ ~60 seconds rest.
http://www.crossfitbrandx.com/index.php/forums/viewthread/6765/
160-185*-160-165-170-170-170
*I had to push-press to get it going. Although I completed the rep I basically failed on that one.
Cash out:
Bent over rear dealt dumbbell raises, 15lbs x 20 for 2 rounds w/ ~60 seconds rest.
Monday, April 27, 2009
Monday 090427
Five rounds for time of:
95 pound Sumo-deadlift high-pull, 21 reps
21 Ring dips
http://www.crossfitbrandx.com/index.php/forums/viewthread/6756/
My first 3 rounds were as prescribed, but I ran out of gas and had to resort to bench dips on the last 2 rounds.
Final Time: 16:47
95 pound Sumo-deadlift high-pull, 21 reps
21 Ring dips
http://www.crossfitbrandx.com/index.php/forums/viewthread/6756/
My first 3 rounds were as prescribed, but I ran out of gas and had to resort to bench dips on the last 2 rounds.
Final Time: 16:47
Sunday, April 26, 2009
Sunday 090426
2009 CrossFit Games Mid Atlantic Regional Qualifiers Final Workout:
Three rounds, 21-15- and 9 reps, for time of:
95 pound Squat snatch
Chest to bar Pull-ups
http://www.crossfitbrandx.com/index.php/forums/viewthread/6751/
Well, I did the Big Dawg workout, but had to modify it with the weighted assist machine (70lbs) because my pullups still suck.
Final Time: 14:28
Saturday, April 25, 2009
Saturday 090425
Rest day! I'm so sore from those back extensions I don't know if I'm ready for Sunday. We'll just have to see.
Friday, April 24, 2009
Friday 090424
“Michael”
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
http://www.crossfitbrandx.com/index.php/forums/viewthread/6738/
WOOHOO! My first real WOD where I did everything as prescribed. Yay big dawg Joe!
Total time: 30:51
Thursday, April 23, 2009
Thursday 090423
"Filthy Fifty"
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
http://www.crossfitbrandx.com/index.php/forums/viewthread/6729/
Pack:
For time:
35 Box jump, 18-20 inch box
35 Jumping pull-ups
35 Kettlebell swings, 1 pood
Walking Lunge, 35 steps
35 Ab-Mat Sit-ups
35 Push press, 45 pounds
35 Back extensions
35 Wall ball shots, 14-20 pound ball
35 Burpees
35 Standard Jump Rope Jumps
For the most part I nailed this. My substitutions and notes:
Swapped a 35lb dumbbell for the 1 pood kettlebell
Used a bosu ball instead of an abmat
Instead of wall ball I did dumbbell thrusters with 35lbs
I fell short on the burpees and only could complete 20
They didn't have a jump rope so that was skipped all together
Final Time: 18:38
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
http://www.crossfitbrandx.com/index.php/forums/viewthread/6729/
Pack:
For time:
35 Box jump, 18-20 inch box
35 Jumping pull-ups
35 Kettlebell swings, 1 pood
Walking Lunge, 35 steps
35 Ab-Mat Sit-ups
35 Push press, 45 pounds
35 Back extensions
35 Wall ball shots, 14-20 pound ball
35 Burpees
35 Standard Jump Rope Jumps
For the most part I nailed this. My substitutions and notes:
Swapped a 35lb dumbbell for the 1 pood kettlebell
Used a bosu ball instead of an abmat
Instead of wall ball I did dumbbell thrusters with 35lbs
I fell short on the burpees and only could complete 20
They didn't have a jump rope so that was skipped all together
Final Time: 18:38
Wednesday, April 22, 2009
Wednesday 090422
Deadlift 1-1-1-1-1-1-1 reps
Buy in was just a warmup on the treadmill:
3 minutes @ 3 degree incline @ 3mph
2 minutes @ 3.5 degree incline @ 3.5mph
Deadlifts:
275-315-315-335-335-365-375
Cash out was 2 supersets of:
Good mornings 50x10, 70x10
Dumbbel shrugs 65x10, 80x10
Buy in was just a warmup on the treadmill:
3 minutes @ 3 degree incline @ 3mph
2 minutes @ 3.5 degree incline @ 3.5mph
Deadlifts:
275-315-315-335-335-365-375
Cash out was 2 supersets of:
Good mornings 50x10, 70x10
Dumbbel shrugs 65x10, 80x10
Monday, April 20, 2009
Tuesday 090421
Rest day.
After that leg workout I'm going to need it. Plus I've been doing so many pullups lately my back and arms could use the rest as well.
After that leg workout I'm going to need it. Plus I've been doing so many pullups lately my back and arms could use the rest as well.
Monday 090420
Back Squat 3-3-3-3-3 reps
Buy in:
Pullups, Pushups, Situps all to failure (1 round)
Squats:
275, 300, 315, 330, 350 all for 3 reps
Cash out:
Legs to bar 2 sets of 5 reps
All together this workout took about 20 minutes from start to finish. I do want to say one thing about the legs to bar exercise. I thought this was going to be a really simple thing, but what a surprise! My arms were worked, my legs and abs were worked, it's really a surprising movement that engages way more than just your lower abdominals as I expected.
Sunday, April 19, 2009
Sunday 090419
“Angie”
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Post time to comments.
Puppies and Buttercups:
For time:
20 Pull-ups or 25 Beginner or Assisted Pull ups
20 Push-ups or 30 Box Push ups or 35 Wall Push ups
20 Sit ups (do not do crunches)
20-50 Squats (depending on ability)
Total reps: 25 of each
Total time: about 3:30
(bumped the stopwatch so I didn't get an exact time)
Saturday, April 18, 2009
Saturday 090418
For time:
100 Inverted Burpees
http://www.crossfitbrandx.com/index.php/forums/viewthread/6693/
Pack:
I'm pretty sure I'll be doing Puppies today.
UPDATE:
Yup, 25 inverted burpees.
Final time: 3:43
100 Inverted Burpees
http://www.crossfitbrandx.com/index.php/forums/viewthread/6693/
Pack:
50 Inverted Burpees
Puppies:
25 Inverted Burpees
I'm pretty sure I'll be doing Puppies today.
UPDATE:
Yup, 25 inverted burpees.
Final time: 3:43
Friday, April 17, 2009
Wednesday, April 15, 2009
Thursday 090416
I was really hoping for a day off....
Complete as many rounds in 20 minutes as you can of:
20 inch Box Jump, 30 reps
95 pound Push Press, 20 reps
30 Pull-ups
Puppies:
Complete as many rounds in 12 minutes as you can of:
15-20 inch Box Jump, 20 reps
25-45 pound Push Press, 15 reps
20 Pull-ups (beginner or assisted okay)
I don't know if I'll be doing the Pack or Puppies, but I'll give the Pack a try and see how things work out.
UPDATE:
I managed to do the "Pack" workout. However, I only managed to get in 2 rounds in the 20 minutes. The problem is that I had to walk a lot between the box jumps and weight section, so I think that wasted a LOT of time. If I get everything close together I could probably have gotten in the better part of another round, if not an entire one.
“Danny”
Complete as many rounds in 20 minutes as you can of:
24 inch Box Jump, 30 reps
115 pound Push Press, 20 reps
30 Pull-ups
http://www.crossfitbrandx.com/index.php/forums/viewthread/6678/
Complete as many rounds in 20 minutes as you can of:
20 inch Box Jump, 30 reps
95 pound Push Press, 20 reps
30 Pull-ups
Puppies:
Complete as many rounds in 12 minutes as you can of:
15-20 inch Box Jump, 20 reps
25-45 pound Push Press, 15 reps
20 Pull-ups (beginner or assisted okay)
I don't know if I'll be doing the Pack or Puppies, but I'll give the Pack a try and see how things work out.
UPDATE:
I managed to do the "Pack" workout. However, I only managed to get in 2 rounds in the 20 minutes. The problem is that I had to walk a lot between the box jumps and weight section, so I think that wasted a LOT of time. If I get everything close together I could probably have gotten in the better part of another round, if not an entire one.
Wednesday 090415
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
http://www.crossfitbrandx.com/index.php/forums/viewthread/6671/
I did the Puppies version above with 25lbs (dumbbell) and it wasn't a bad workout. I was hauling ass on the runs at 8mph, and actually a bit over at times, which for me is saying something!
Final time: 15:45
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
http://www.crossfitbrandx.com/index.php/forums/viewthread/6671/
Big Dawgs:
as rx’d
women 35#
Pack:
3 rounds for time
Run 400 m
21 dumbbell/kettlebell swings, 35-45#
12 pull ups
women 25#
Puppies:
3 rounds for time of
run 400 m
15 kettlebell/dumbbell swings, 15-25#
9 pull ups (assisted, or beginner pull ups)
Buttercups:
3 rounds for time of
run 200 m (run/walk)
12 kettlebell/dumbbell swings, 5-10#
6 pull ups (assisted, or beginner pull ups)
I did the Puppies version above with 25lbs (dumbbell) and it wasn't a bad workout. I was hauling ass on the runs at 8mph, and actually a bit over at times, which for me is saying something!
Final time: 15:45
Tuesday, April 14, 2009
Tuesday 090414
"DT"
Round 1:
135 pound Deadlift, 12 reps
95 pound Hang power clean, 9 reps
95 pound Push jerk, 6 reps
Round 2:
145 pound Deadlift, 12 reps
115 pound Hang power clean, 9 reps
115 pound Push jerk, 6 reps
Round 3:
165 pound Deadlift, 12 reps
115 pound Hang power clean, 6 reps; 95 pounds for 3 reps
145 pound Push jerk, 6 reps
Round 4:
165 pound Deadlift, 12 reps
115 pound Hang power clean, 6 reps; 95 pounds for 3 reps
165 pound Push jerk, 3 reps (almost hurt myself on this one--good thing I had a spotter)
Round 5:
165 pound Deadlift, 12 reps
95 pound Hang power clean, 9 reps
95 pound Push jerk, 6 reps
Total Time: 33:38
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
http://www.crossfitbrandx.com/index.php/forums/viewthread/6657/
My goal for today is the following:
Pack:
Five rounds for time of:
95-115 pound Deadlift, 12 reps
95-115 pound Hang power clean, 9 reps
95-115 pound Push jerk, 6 reps
I can do the deadlifts with 155, but the power cleans I can barely manage with 135, so I'll have to go a bit lighter.
UPDATE:
This workout is amazingly brutal. In fact, I'd say it's the hardest one I've done yet.Round 1:
135 pound Deadlift, 12 reps
95 pound Hang power clean, 9 reps
95 pound Push jerk, 6 reps
Round 2:
145 pound Deadlift, 12 reps
115 pound Hang power clean, 9 reps
115 pound Push jerk, 6 reps
Round 3:
165 pound Deadlift, 12 reps
115 pound Hang power clean, 6 reps; 95 pounds for 3 reps
145 pound Push jerk, 6 reps
Round 4:
165 pound Deadlift, 12 reps
115 pound Hang power clean, 6 reps; 95 pounds for 3 reps
165 pound Push jerk, 3 reps (almost hurt myself on this one--good thing I had a spotter)
Round 5:
165 pound Deadlift, 12 reps
95 pound Hang power clean, 9 reps
95 pound Push jerk, 6 reps
Total Time: 33:38
Judging by what I saw on the Brand X forums tonight, I'm doing something wrong both with warm-ups and cool-downs. I need to do a better job of both. I'm also slow doing the reps or I'm resting too much based on everyone else's times. However, I did have a lot of weight changing going on so that's probably a large part of it right there. I guess the idea behind this is to be fast, only use the heaviest weight that you can do on the lightest exercise, which in my case is the cleans. Next time this comes around I'm gonna have to review my notes here.
Monday, April 13, 2009
Monday 090413
Rest Day! Ha, not for me. Looks like I get to make up Sunday's workout tonight after class without having to worry about WOD for today after all.
I'm not sure if this is a lucky break or not though. If tomorrow is heavy on upper body work I'm gonna be in for some serious pain. Oh well. Gotta do what I gotta do.
Oh, last night I got some "before" pics posted so I have something to compare to down the road:
http://i689.photobucket.com/albums/vv254/BobSutan/fitness/CrossFit
For reference, this is what I looked like when I followed the workouts in New Rules of Lifting by Lou Schuler and Alwyn Cosgrove:
Before:
http://i689.photobucket.com/albums/vv254/BobSutan/fitness/New%20Rules/1-Start.jpg
http://i689.photobucket.com/albums/vv254/BobSutan/fitness/New%20Rules/2-Start.jpg
http://i689.photobucket.com/albums/vv254/BobSutan/fitness/New%20Rules/3-Start.jpg
http://i689.photobucket.com/albums/vv254/BobSutan/fitness/New%20Rules/4-Start.jpg
After:
http://i689.photobucket.com/albums/vv254/BobSutan/fitness/New%20Rules/1-After.jpg
http://i689.photobucket.com/albums/vv254/BobSutan/fitness/New%20Rules/2-After.jpg
http://i689.photobucket.com/albums/vv254/BobSutan/fitness/New%20Rules/3-After.jpg
http://i689.photobucket.com/albums/vv254/BobSutan/fitness/New%20Rules/4-After.jpg
UPDATE
Did the Brand X Puppy workout of 40 pull-ups and 40 dips. However, I had to use the weighted assist machine with 55lbs on it after the first 5 or 6 reps of pull-ups and I think 10 reps of dips.
All together my final time was: 9.24
I'm not sure if this is a lucky break or not though. If tomorrow is heavy on upper body work I'm gonna be in for some serious pain. Oh well. Gotta do what I gotta do.
Oh, last night I got some "before" pics posted so I have something to compare to down the road:
http://i689.photobucket.com/albums/vv254/BobSutan/fitness/CrossFit
For reference, this is what I looked like when I followed the workouts in New Rules of Lifting by Lou Schuler and Alwyn Cosgrove:
Before:
http://i689.photobucket.com/albums/vv254/BobSutan/fitness/New%20Rules/1-Start.jpg
http://i689.photobucket.com/albums/vv254/BobSutan/fitness/New%20Rules/2-Start.jpg
http://i689.photobucket.com/albums/vv254/BobSutan/fitness/New%20Rules/3-Start.jpg
http://i689.photobucket.com/albums/vv254/BobSutan/fitness/New%20Rules/4-Start.jpg
After:
http://i689.photobucket.com/albums/vv254/BobSutan/fitness/New%20Rules/1-After.jpg
http://i689.photobucket.com/albums/vv254/BobSutan/fitness/New%20Rules/2-After.jpg
http://i689.photobucket.com/albums/vv254/BobSutan/fitness/New%20Rules/3-After.jpg
http://i689.photobucket.com/albums/vv254/BobSutan/fitness/New%20Rules/4-After.jpg
UPDATE
Did the Brand X Puppy workout of 40 pull-ups and 40 dips. However, I had to use the weighted assist machine with 55lbs on it after the first 5 or 6 reps of pull-ups and I think 10 reps of dips.
All together my final time was: 9.24
Sunday, April 12, 2009
Sunday 090412
Well today pretty much sucked. I got some well needed rest, but the gym was closed for the holiday and I didn't get to work out. I even ran all over trying to find my pull-up bar, but Walmart didn't have what I was looking for, another Walmart was closed, Target was closed, and Dick's Sporting Goods was closed. So now I'm faced with a dilemma:
Option A: I do today's workout tomorrow and push everything back a day
Option B: I skip today's WOD and just continue as normal
Option C: I do today's workout in the morning and then tomorrow's WOD after class.
I'm thinking C. Doubly so since I just pigged out a while ago and feel pretty bad about it.
Today's Workout of the Day, straight from the main site at www.crossfit.com:
I like that they have an alternative if you don't have rings available, although I think that's a wee too much for most folks. Thankfully the Brand X people are on the case:30 Muscle-ups for time
If you cannot do the muscle-ups do 120 pull-ups and 120 dips.
BrandX:
http://www.crossfitbrandx.com/index.php/forums/viewthread/6643/
The Porch:
As Rx’d
If you cannot do a muscle up use a 4/1 ratio.
120 pull ups 120 dips
or
2/1 ratio seated muscle ups
60 seated muscle ups
Wow. Same as the main site. Looks like Puppies it is.
Puppies:That's much more reasonable ;)
For time:
10 Muscle-ups
If you cannot do the muscle-ups do 40 jumping pull-ups and 40 bench dips or 20 squat muscle ups.
Friday, April 10, 2009
Saturday 090411
Straight from www.crossfit.com.
Three rounds for time of:
Row 500 meters (~.32 mile)
21 Burpees
Run 400 meters (~.25 mile)
Not sure yet if I'll be doing the full workout or one of the Brand X versions listed here:
http://www.crossfitbrandx.com/index.php/forums/viewthread/6639/
Puppies:
3 rounds for time of:
Row 250 meters
10 Burpees
Run 200 meters
Either way this should be interesting as I've never done this type of rowing before (minus actual rowing way back when I was in the Boy Scouts). Basically I have no idea what to expect.
UPDATE:
Well that kicked my ass far beyond what I expected. I tried the big boy version for my first round and realized there's no way I'm gonna be able to make it through all 3 rounds like that. For the second and third rounds I did the Puppy version instead.
Total Time: 22:20
Three rounds for time of:
Row 500 meters (~.32 mile)
21 Burpees
Run 400 meters (~.25 mile)
Not sure yet if I'll be doing the full workout or one of the Brand X versions listed here:
http://www.crossfitbrandx.com/index.php/forums/viewthread/6639/
Puppies:
3 rounds for time of:
Row 250 meters
10 Burpees
Run 200 meters
Buttercups:
3 rounds for time of:
Row 250 meters
10 squat thrusters
Run 200 meters
Either way this should be interesting as I've never done this type of rowing before (minus actual rowing way back when I was in the Boy Scouts). Basically I have no idea what to expect.
UPDATE:
Well that kicked my ass far beyond what I expected. I tried the big boy version for my first round and realized there's no way I'm gonna be able to make it through all 3 rounds like that. For the second and third rounds I did the Puppy version instead.
Total Time: 22:20
Friday 090410
Today is interesting. We're maxing out on Shoulder Press, Squat, and Deadlift. They call this the "CrossFit Total".
http://www.crossfitbrandx.com/index.php/forums/viewthread/6629/
My lifts were as follows:
Back Squat: 365
Shoulder Press: 200
Deadlift: 350
My CrossFit Total: 915
Not too bad for only doing this for a week!
Worth noting is I was out with some friends bar hopping last night and I missed a step a few times because I wasn't paying attention. At the end of the night my left knee was killing me as I guess I must have tweaked it at one point. So now my knee is nice and stiff today. Still, it didn't stop me from doing my lifts. Just a note for myself later that I sucked it up and still worked out. This reminds me, for warm-up I did 5 minutes on the treadmill and did a few light weight lifts slowly increasing the weight prior to going for my max.
Also, just an FYI about going out last night, I did limit my alcohol to 2 drinks and resisted the temptation to eat glorious 1am pizza. No, I held the course. Yay for small wins. Speaking of which, it's time for lunch :)
http://www.crossfitbrandx.com/index.php/forums/viewthread/6629/
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
My lifts were as follows:
Back Squat: 365
Shoulder Press: 200
Deadlift: 350
My CrossFit Total: 915
Not too bad for only doing this for a week!
Worth noting is I was out with some friends bar hopping last night and I missed a step a few times because I wasn't paying attention. At the end of the night my left knee was killing me as I guess I must have tweaked it at one point. So now my knee is nice and stiff today. Still, it didn't stop me from doing my lifts. Just a note for myself later that I sucked it up and still worked out. This reminds me, for warm-up I did 5 minutes on the treadmill and did a few light weight lifts slowly increasing the weight prior to going for my max.
Also, just an FYI about going out last night, I did limit my alcohol to 2 drinks and resisted the temptation to eat glorious 1am pizza. No, I held the course. Yay for small wins. Speaking of which, it's time for lunch :)
Wednesday, April 8, 2009
Wednesday 090408
http://www.crossfitbrandx.com/index.php/forums/viewthread/6606/
Run 5 K
Okay, I'm not doing a 5K. There's just no way I can do this at this time. Instead, I tried to do a Puppy or Buttercup for 1-2 miles. To be honest I could barely even manage that. As a warm-up I walked at 2 mph at 3 degree incline for 1/10th of a mile. I don't know how long it took me, but I've been on my feet most of teh day and my legs are fairly limber since I haven't had a chance to rest.
For the main part of the run I did a series of "rounds" to help keep track of my progress and primarily to break up the monotony and give me a chance to catch my breath...
Round 1:
1) Walked at 3 degree incline for 1/10th of a mile at 3.5mph
2) Ran at 3 degree incline for 1/10th of a mile at 8mph
3) Ran at 3 degree incline for 1/10th of a mile at 6mph
Round 2:
1) Walked at 1.5 degree incline for 1/10th of a mile at 3.5mph
2) Ran at 1.5 degree incline for 1/10th of a mile at 8mph
3) Ran at 1.5 degree incline for 1/10th of a mile at 6mph
Round 3:
1) Walked at 0.5 degree incline for 1/10th of a mile at 3.5mph
2) Ran at 0.5 degree incline for 1/10th of a mile at 8mph
3) Ran at 0.5 degree incline for 1/10th of a mile at 7mph
4) Ran at 0.5 degree incline for 1/10th of a mile at 6mph
Note: I inserted another leg this round for shits & giggles, and to round out my mile at a run instead of walk. When I finished this round I was exactly at the 1 mile mark.
Round 4/Cool-down:
I dropped the incline and lowered the speed to 3mph and did another 1/10th of a mile. Then I lowered the speed to 2.5 mph until my hear-rate got under 120bpm. Overall I was on the treadmill for about 16 minutes and did 1.2 miles.
My goal is to work up to a 13 minute 1.5 mile run, so I've got a ways to go. Hopefully I'll be where I want for my PT test next month. If not then I'll be doing forced PT every month until I retest in 6 months (if not sooner).
Run 5 K
Okay, I'm not doing a 5K. There's just no way I can do this at this time. Instead, I tried to do a Puppy or Buttercup for 1-2 miles. To be honest I could barely even manage that. As a warm-up I walked at 2 mph at 3 degree incline for 1/10th of a mile. I don't know how long it took me, but I've been on my feet most of teh day and my legs are fairly limber since I haven't had a chance to rest.
For the main part of the run I did a series of "rounds" to help keep track of my progress and primarily to break up the monotony and give me a chance to catch my breath...
Round 1:
1) Walked at 3 degree incline for 1/10th of a mile at 3.5mph
2) Ran at 3 degree incline for 1/10th of a mile at 8mph
3) Ran at 3 degree incline for 1/10th of a mile at 6mph
Round 2:
1) Walked at 1.5 degree incline for 1/10th of a mile at 3.5mph
2) Ran at 1.5 degree incline for 1/10th of a mile at 8mph
3) Ran at 1.5 degree incline for 1/10th of a mile at 6mph
Round 3:
1) Walked at 0.5 degree incline for 1/10th of a mile at 3.5mph
2) Ran at 0.5 degree incline for 1/10th of a mile at 8mph
3) Ran at 0.5 degree incline for 1/10th of a mile at 7mph
4) Ran at 0.5 degree incline for 1/10th of a mile at 6mph
Note: I inserted another leg this round for shits & giggles, and to round out my mile at a run instead of walk. When I finished this round I was exactly at the 1 mile mark.
Round 4/Cool-down:
I dropped the incline and lowered the speed to 3mph and did another 1/10th of a mile. Then I lowered the speed to 2.5 mph until my hear-rate got under 120bpm. Overall I was on the treadmill for about 16 minutes and did 1.2 miles.
My goal is to work up to a 13 minute 1.5 mile run, so I've got a ways to go. Hopefully I'll be where I want for my PT test next month. If not then I'll be doing forced PT every month until I retest in 6 months (if not sooner).
Tuesday, April 7, 2009
Tuesday 090407
http://www.crossfitbrandx.com/index.php/forums/viewthread/6592/
Shoulder Press 1-1-1-1-1 reps
Push Press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Holy crap! I thought I was pretty strong and in decent shape. WRONG!
I did 5 minutes on the treadmill to get warmed up mixing run and walk and varied inclines. Then I did some rotator-cuff exercises to get them loosened up, as well as a quick set of 10 of 135 on shoulder presses. Then came the real work...
Shoulder press was 185, 165, 165, 175, 175 all for 1 rep.
Push Jerk was 95 lbs for all 5 sets since this was the first time I've ever encountered this lift.
Rest for the duration of the workout was 2 minutes between sets and all together I was in the gym for almost exactly 60 minutes. Granted that includes checking my boy into daycare and changing, but the bulk of that was actually me working out.
I'm definitely going to feel this tomorrow.
Monday, April 6, 2009
Monday 090406
http://www.crossfitbrandx.com/index.php/forums/viewthread/6587/
This was interesting. I ended up doing the Buttercup version, but had to swap pushups for the pullups since I don't yet have a pullup bar for the house. Guess what I'll be getting tomorrow.
Buttercups:
Walking lunge 100 ft.
15 Pull-ups (beginner or assisted okay)
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups (beginner or assisted okay)
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups (beginner or assisted okay)
9 Sit-ups
All together it took me about 6 minutes. Also, I took no rest between cycles. I'm not entirely sure if you're supposed to do warmups with these routines or not as the first set/cycle seems to do a pretty good job of it on its own.
This was interesting. I ended up doing the Buttercup version, but had to swap pushups for the pullups since I don't yet have a pullup bar for the house. Guess what I'll be getting tomorrow.
Buttercups:
Walking lunge 100 ft.
15 Pull-ups (beginner or assisted okay)
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups (beginner or assisted okay)
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups (beginner or assisted okay)
9 Sit-ups
All together it took me about 6 minutes. Also, I took no rest between cycles. I'm not entirely sure if you're supposed to do warmups with these routines or not as the first set/cycle seems to do a pretty good job of it on its own.
About Me
I'm 32, a dad, going to school to finish my bachellors degree, and have a sedentary lifestyle. Yay for being in front of a computer 12 hours a day (/sarcasm). I'm 5'6", weight 213lbs, and have a 38" waist at the moment. As of last week I've estimated my 1 rep maximums as: bench 260, squat 365, and deadlift 315. My goal is to get back down to a lean 175lbs, or lighter if I'm not muscled up like I used to be, and get down to a 34" waist. The lifts I don't think will drop from this point, and to be honest no matter what I do I think they'll continue to increase, at least in the short term.
Ultimately I'd love to get under 10% body fat, but right now that's a long-term goal. A mid-range goal is to get under 185lbs and leave the obese BMI rating. Short term I'd just like to pass my PT test in about a month from now and maybe drop a few pounds in the meantime.
I've been involved in fitness since the summer of 1989 and have worked out off an on ever since. Lately I've been working out since early Feb 09 doing the Intro and Hypertrophy 1 routines from The New Rules of Lifting by Lou Schuler and Alwyn Cosgrove. I highly recommend this book if you want to get big & strong fast. In fact, I've used this book extensively in the past and it was due to Cosgrove's strength routines that I broke the 300lb bench press barrier for the first time in my life back in Aug 2007. I was also squatting nearly 600lbs and deadlifting over 400lbs. Then right after I took a break because I reached my goal and ended up not getting back into training for several months, which didn't end up sticking. Anyway, back to the book... While the routines are top shelf material, the fat burning routines are simply not my cup of tea.
Seeing as my main focus is to drop the body fat I've chosen to pursue CrossFit as my workout of choice for the time being. Also, I had just started the Strength 1 routine and benched 250lbs for 2, squatted 315 for 1, and deadlifted 275, but both the squat and deadlift weights were too light, about a 7 or 8/10 in difficulty, so there's more strength there than I originally thought.
So there's my basic info for now and I'll be updating this blog as I do the workouts of the day (WOD) with my results. I'll be updating as I check my weight and body fat as well.
If anyone is curious about what CrossFit is or what kind of results you can get, check out their videos:
http://www.crossfit.com/cf-info/excercise.html
Here's one more to get you inspired!
http://media.crossfit.com/cf-video/051204.wmv
A nice breakdown of what CF is all about:
http://www.youtube.com/watch?v=WjdQZxTIj1U
Ultimately I'd love to get under 10% body fat, but right now that's a long-term goal. A mid-range goal is to get under 185lbs and leave the obese BMI rating. Short term I'd just like to pass my PT test in about a month from now and maybe drop a few pounds in the meantime.
I've been involved in fitness since the summer of 1989 and have worked out off an on ever since. Lately I've been working out since early Feb 09 doing the Intro and Hypertrophy 1 routines from The New Rules of Lifting by Lou Schuler and Alwyn Cosgrove. I highly recommend this book if you want to get big & strong fast. In fact, I've used this book extensively in the past and it was due to Cosgrove's strength routines that I broke the 300lb bench press barrier for the first time in my life back in Aug 2007. I was also squatting nearly 600lbs and deadlifting over 400lbs. Then right after I took a break because I reached my goal and ended up not getting back into training for several months, which didn't end up sticking. Anyway, back to the book... While the routines are top shelf material, the fat burning routines are simply not my cup of tea.
Seeing as my main focus is to drop the body fat I've chosen to pursue CrossFit as my workout of choice for the time being. Also, I had just started the Strength 1 routine and benched 250lbs for 2, squatted 315 for 1, and deadlifted 275, but both the squat and deadlift weights were too light, about a 7 or 8/10 in difficulty, so there's more strength there than I originally thought.
So there's my basic info for now and I'll be updating this blog as I do the workouts of the day (WOD) with my results. I'll be updating as I check my weight and body fat as well.
If anyone is curious about what CrossFit is or what kind of results you can get, check out their videos:
http://www.crossfit.com/cf-info/excercise.html
Here's one more to get you inspired!
http://media.crossfit.com/cf-video/051204.wmv
A nice breakdown of what CF is all about:
http://www.youtube.com/watch?v=WjdQZxTIj1U
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