My Reshaping

Mon Nov 22, 2010

2010-11-23T03:31:00.000-08:00

Workout name unknown

Shoulder Press - 1, 1, 1, 1, 1
Push Press - 3, 3, 3, 3, 3
Press Jerk - 5, 5, 5, 5, 5

Weights: TBD

Mon Nov 15, 2010 - 400m, Deadlifts

2010-11-16T04:06:00.000-08:00

http://www.crossfitbrandx.com/index.php/forums/viewthread/11737/

400m run
5 deadlifts

Got 2.5 rounds in 12 minutes.

Round 1: 225lb deadlift
Round 2: 250lb deadlift

Wed Nov 10, 2010

2010-11-16T03:49:00.000-08:00

Workout name unknown

Shoulder Press - 1, 1, 1, 1, 1
Push Press - 3, 3, 3, 3, 3
Press Jerk - 5, 5, 5, 5, 5

Weights are written down somewhere and will be posted once I find the sheet.

Mon Nov 8, 2010 - Forrest

2010-11-08T14:15:00.001-08:00

http://www.crossfitbrandx.com/index.php/forums/viewthread/11563/

Puppy was 12:50, but only managed to do 2 rounds. Was able to do 20 burpees this time, but did rows on the low bar instead of pullups.

Thurs Nov 4, 2010 - Hang power cleans & Burpees

2010-11-02T13:07:00.000-07:00

http://www.crossfitbrandx.com/index.php/forums/viewthread/11553/

Pack was 5:50 but did 20 pushups instead of burpees. Form was best I've had yet doing this WOD.

Mon Nov 1, 2010 - Brenton

2010-11-01T13:16:00.000-07:00

http://www.crossfitbrandx.com/index.php/forums/viewthread/11591/

Puppies: 3:30

Thurs Oct 28, 2010 - Hang power cleans & Burpees

2010-11-01T13:15:00.000-07:00

http://www.crossfitbrandx.com/index.php/forums/viewthread/11553/

Pack. Did 15 pushups each round instead of burpees.

Did a second WOD immediately following:

2 rounds of:

Row 250m
10 pullups

Mon Oct 25, 2010 - Deadlifts and OHS

2010-10-27T08:37:00.000-07:00

http://www.crossfitbrandx.com/index.php/forums/viewthread/11609/

Pack
21-15-9 reps of:
185 pound Deadlift
95 pound Overhead squat

Had to limit my first round of OHS to 15 reps and skipped the second round all together.

Wed Oct 20, 2010 - Hang power cleans & Burpees

2010-10-22T04:36:00.000-07:00

http://www.crossfitbrandx.com/index.php/forums/viewthread/11553/

Pack was 5:24 but did pushups instead of burpees

Mon Oct 18, 2010 - Forrest

2010-10-22T04:33:00.000-07:00

http://www.crossfitbrandx.com/index.php/forums/viewthread/11563/

Puppy was 11:37, but only managed to do 2 rounds and did pushups instead of burpees.

Tuesday April 13, 2010

2010-04-18T08:30:00.000-07:00

Changed things up a bit to keep the routine fresh:

Day 1

Warm-up
2 Rounds of:
10 Burpees
Sampson stretch
.12 mile run

2 Rounds of:
Leg press
Incline Bench
Close Grip Seated Rows

Cardio
.25 mile run
Side Plank
.25 mile run
Side Plank (opposite side)
.25 mile run
Plank

Day 2

Warm-up
2 Rounds of:
10 Burpees
Sampson stretch
1/4 mile run

2 Rounds of:
Seated Calf Raises
Skull Crushers
Seated Dumbbell Curls

Cardio:
3 Rounds of:
.5 mile run for time
Rest as needed

Monday Mar 15, 2010

2010-03-14T22:51:00.000-07:00

So I started my own workout inspired by the Colorado Experiment and Geek to Freak. My diet can use some improvement, but as for the results, they're pretty conclusive. More on that later...

I split my workouts into two sessions similar to those in The New Rules of Lifting. This way I keep up the variability while still putting in max effort.

Warm-ups are 3 rounds of the following:

Sampson stretch

10 pushups

10 situps

10 squats

All of the reps are 5 seconds up, 5 seconds down. Once we hit failure on the positive portion we do negatives until we lose control on those as well. Rest between exercises is fixed at 3 minutes.

Day 1:

Flat Bench

Barbell Rows

Shoulder Press (smith machine--safety first!)

Concentration Biceps Curls

3 rounds of the following:

30 seconds of planks

rest 30 seconds

30 seconds side plank

rest 30 seconds

30 seconds (opposite) side plank

Day 2:

Dips

Pulldowns (Or pullups on the assist machine depending on which is available)

Kettle-bell Shoulder Press

Barbell Curls

Workouts are about 25-35 minutes depending on equipment wait times and how long the sets last. My workout partner and I have both noticed we're getting more reps already. Bench started around 6 and we're up to about 10 at the moment. That's over a minute an a half straight of doing bench. That's a lot of time to be under active strain which equates to a lot of intensity. No wonder we're getting the results we're seeing.

As of this writing I've gained 8lbs and put a full 1" on my arms. I didn't originally get a good track on my chest so I don't know my total growth, but I've put on about a 1/2" in the last 10 days.

Tuesday Feb 2, 2010

2010-01-28T21:54:00.000-08:00

http://www.fourhourworkweek.com/blog/2007/04/29/from-geek-to-freak-how-i-gained-34-lbs-of-muscle-in-4-weeks/

I'm going to give his 1 month routine a try and see how I like it. I suspect I'll have good results, and may cut some fat if I follow a stricter diet, which will be something like this:

http://www.fourhourworkweek.com/blog/2007/04/06/how-to-lose-20-lbs-of-fat-in-30-days-without-doing-any-exercise/

Squats 135x10

Bench 135x10

Bent Over Rows 95x9

Lunges bw x 12

Military Press 95x10

Pulldowns 90x10

EDIT

Hurt my back so squats are out for a while. Will take a few weeks off before trying this out.

Tuesday Jan 26, 2010

2010-01-28T21:52:00.001-08:00

2 sets of

Squats 135 x 15

Bench press 135 x 15

2 sets

Static Lunges bw x 15 each leg

Two-point dumbbell rows 40 x 15

2 sets of

Push-ups bw x 15

Swiss ball crunches bw x 20

Sunday Jan 24, 2010

2010-01-24T12:30:00.000-08:00

2 sets of

Deadlift 135 x 15

2 sets of

Step ups bw x 15 each leg

One arm dumbbell shoulder press 35 x 15

2 sets of

Close-grip pulldowns 100 x 15

Reverse crunches bw x 20

Thursday Jan 21, 2010

2010-01-24T12:27:00.000-08:00

Going back to basics with New Rules of Lifting and will just use Crossfit to supplement my workouts:

2 sets of

Squats 135 x 15

Static Lunges bw x 15 each leg

Two-point dumbbell rows 35 x 15, 40 x 15

2 sets of

Push-ups bw x 15

Swiss ball crunches bw x 20

Tuesday Jan 5, 2010

2009-12-16T15:50:00.000-08:00

From Monday 091130

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

Tuesday 091222

2009-12-16T15:48:00.000-08:00

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.

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

2009-12-16T15:45:00.000-08:00

From Monday 091005

"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

Final time: 14:25 (only did 50 reps of each exercise)

Wednesday 091216

2009-12-16T15:38:00.000-08:00

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/

Thursday 091210

2009-12-09T10:37:00.000-08:00

From Sunday 091122

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

Tuesday 091208

2009-11-20T08:24:00.001-08:00

From Thursday 091105

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

Friday 091120

2009-11-17T16:44:00.002-08:00

Rest Day

Thursday 091119

2009-11-17T16:42:00.000-08:00

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

Final time: 16:28

Tuesday 091117

2009-11-17T16:41:00.000-08:00

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

2009-11-17T16:39:00.000-08:00

From Saturday 091031

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

Tuesday 091103

2009-11-04T10:12:00.000-08:00

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 091102

2009-11-02T06:23:00.001-08:00

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 so

Only did 2 rounds since I ran out of time, again.

Friday 09130

2009-10-30T07:45:00.001-07:00

From Friday 091023

“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

2009-10-30T07:39:00.000-07:00

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 091024

2009-10-24T17:13:00.000-07:00

From Tuesday 091020

“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: 6-5-4-3-2-3-3-3

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.

Thursday 091022

2009-10-21T19:44:00.001-07:00

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

2009-10-21T19:39:00.000-07:00

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 091013

2009-10-13T08:32:00.001-07:00

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

Final Time: 1 mile - 8:25

Monday 091012

2009-10-11T17:50:00.001-07:00

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

2009-10-11T12:51:00.002-07:00

Making up for skipping Friday....

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.

Saturday 091010

2009-10-11T12:51:00.001-07:00

Rest day #3

Friday 091009

2009-10-11T12:50:00.000-07:00

Rest day #2

Thursday 091008

2009-10-07T21:39:00.000-07:00

Rest day. About time! Man I'm totally beat.

Wednesday 091007

2009-10-07T12:54:00.000-07:00

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

Wednesday 091007

2009-10-06T19:46:00.000-07:00

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

2009-10-06T10:23:00.001-07:00

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

2009-10-06T10:17:00.000-07:00

From Saturday 090926

"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

Final time: 14:30 (only did 50 reps of each exercise)

Thursday 091001

2009-09-29T13:05:00.002-07:00

Rest Day

Wednesday 090930

2009-09-29T13:05:00.001-07:00

From Sunday 090927

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/

Puppies:
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

2009-09-29T13:04:00.000-07:00

From Wednesday 090923

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!

Monday 090928

2009-09-22T10:37:00.000-07:00

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

Final Time: About 25 minutes

Note: Since I'm working on bettering my run I also added .25 mile runs at the start of every round.

Tuesday 090922

2009-09-22T10:36:00.000-07:00

From Friday 090918

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 090921

2009-09-21T09:38:00.000-07:00

From Thursday 090917

“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.

Starting back up after basically 2 and a half months of slacking off and a back injury...

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

Monday 090831

2009-09-03T14:03:00.000-07:00

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

Friday 090828

2009-09-03T14:02:00.000-07:00

Overhead Squat 3-3-3-3-3 reps

225-225-255-255-275

Wednesday 090826

2009-08-26T17:04:00.002-07:00

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 090825

2009-08-26T17:04:00.001-07:00

Rest Day

Monday 082409

2009-08-25T07:10:00.000-07:00

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'm back

2009-08-25T07:08:00.000-07:00

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.

Wednesday 080509

2009-08-06T12:56:00.000-07:00

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.

Tuesday 080409

2009-08-05T09:20:00.000-07:00

Ended up working late so didn't get to the gym. Will try again Wed afternoon.

Monday 080309

2009-08-03T13:59:00.000-07:00

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

Monday 090706

2009-06-30T05:15:00.001-07:00

“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.

Friday 090703 - Sunday 090705

2009-06-30T05:13:00.000-07:00

Resting for the holiday weekend

Thursday 090702

2009-06-30T05:11:00.000-07:00

Two rounds of:

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

Push Presses: 50lb dumbbell
Deadlifts: 60lb dumbbell

Wednesday 090701

2009-06-30T05:03:00.000-07:00

Morning/noon 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

Tuesday 090630

2009-06-26T03:30:00.001-07:00

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

Monday 090629

2009-06-23T04:05:00.003-07:00

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/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

I scaled down the WOD to only 5 rounds, but I kept shooting for Big Dawg reps & structure. I ended up with the following:

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

Friday 090626, Saturday 090627, & Sunday 090628

2009-06-23T04:05:00.001-07:00

Rest

Thursday 090625

2009-06-23T04:04:00.001-07:00

PT Test

50 Pushups
51 Crunches
37.5" abdominal measurement
15:46 1.5 mile run

Wednesday 090624

2009-06-23T04:00:00.000-07:00

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

Tuesday 090623

2009-06-19T05:04:00.004-07:00

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

Monday 090622

2009-06-19T05:04:00.003-07:00

Hang power snatch 1-1-1-1-1-1-1-1-1-1 reps

145-155-155-165-165-165-155-155-175-185

Saturday 090620 & Sunday 090621

2009-06-19T05:04:00.001-07:00

Resting this weekend. Wiped out from Reserves.

Friday 090619

2009-06-19T05:02:00.000-07:00

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.

Thursday 090618

2009-06-15T06:53:00.001-07:00

Ended up taking the day off. Working 12s all week has me completely drained.

Wednesday 090617

2009-06-15T06:52:00.002-07:00

Making up for Sunday:

"Nasty Girls"

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

2009-06-15T06:52:00.001-07:00

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

Sunday 090614 & Monday 090615

2009-06-15T06:51:00.005-07:00

Recovering from the lake on Sunday and too tired on Monday from work in 12+ hours.

Saturday 090613

2009-06-15T06:51:00.003-07:00

Taking my rest day and heading to the lake for some fun.

Friday 090612

2009-06-11T21:14:00.000-07:00

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.

Thursday 090611

2009-06-11T21:09:00.000-07:00

Back Squats

315-315-340-340-365-365-390

Wednesday 090610

2009-06-10T17:41:00.000-07:00

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

“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.

I did Cindy for 11 rounds. While I didn't need a spotter or the assisted machine last time, this time they were pretty damn strict reps. Last time, not so much. I also got an additional round over the last time I did this WOD.

Tuesday 090609

2009-06-10T17:40:00.000-07:00

Was supposed to be

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

“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 090608

2009-06-08T07:09:00.000-07:00

Rest day, although I still have some furniture to move around.

Sunday 090607

2009-06-08T07:07:00.000-07:00

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.

Saturday 090606

2009-06-06T09:33:00.001-07:00

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

Post reps for both exercises in all rounds.

Friday 090605

2009-06-06T09:31:00.000-07:00

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.

Thursday 090604

2009-06-04T19:45:00.001-07:00

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.

Wednesday 090603

2009-06-04T19:38:00.000-07:00

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/

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 090602

2009-06-02T11:00:00.001-07:00

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.

Monday 090601

2009-06-01T03:52:00.003-07:00

"Erin"

Five rounds for time of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups

Final time: ~13:00

Sunday 090531

2009-06-01T03:52:00.001-07:00

Rest Day

Saturday 090530

2009-05-30T10:10:00.000-07:00

“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 090529

2009-05-29T22:07:00.000-07:00

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 090528

2009-05-29T09:28:00.000-07:00

Thrusters

165-175-185-195-205-225 (PR)-230F

Wednesday 090527

2009-05-28T14:58:00.001-07:00

Rest Day

Tuesday 090526

2009-05-26T17:14:00.000-07:00

“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 090525

2009-05-25T16:31:00.001-07:00

Today was supposed to be a 5K, but the holiday nixed that. I needed the rest anyway.

Sunday 090524

2009-05-23T21:49:00.000-07:00

"CrossFit Total"

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

2009-05-23T08:14:00.002-07:00

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

2009-05-23T08:14:00.001-07:00

“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 090521

2009-05-21T08:09:00.000-07:00

Inadvertent Rest Day.

Wednesday 090520

2009-05-20T13:06:00.001-07:00

Four rounds for time of:
Run 400 meters
50 Squats

Final time: 17:08