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.

Friday 090703 - Sunday 090705

Resting for the holiday weekend

Thursday 090702

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

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

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

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

Rest

Thursday 090625

PT Test

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

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

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

Monday 090622

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

Resting this weekend. Wiped out from Reserves.

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.

Thursday 090618

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

Wednesday 090617

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

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

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

Saturday 090613

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

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.

Thursday 090611

Back Squats

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

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.

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

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 090608

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

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.

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.

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.

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/

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

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

"Erin"

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

Final time: ~13:00

Sunday 090531

Rest Day