4 rounds:
Lunges 50m
50 sit ups
14:28
3x 400
1:13
1:15
1:13
I got a long way to go on these. I would eventually like to be doing this with all three under or just above 1:00. I gave myself full recovery (3 min). This is another variable I would like to improve on; by working on giving myself less and less time.
Friday, October 23, 2009
Wednesday, October 21, 2009
Tabata something else
pull ups
push ups
sit ups
squats
20 seconds on. 10 seconds off. 8 rounds at each exercise before moving on.
Exercise completed? Yes.
Reps per exercise?....er....? Yes? I never wrote down my reps. I had just enough time to mark down a line signifying that I had completed one round, just before it was time to move on.
I remember with pull ups I did 10-10-then it went to around 7 or 6 and stayed there for a few and I think I got as low as 4 or 3.
Push ups were 14-11-7-then stayed at 7 or 8 and eventually got down to I think 4 or 5.
Sit ups stayed at 9. I think I got 10 one round and 8 one.
Squats were at 12. I got 13 on the last round.
I really didn't know what to expect with this round. Push ups were hard for me to try and time manage as I never really realized how quickly it actually takes to perform 1 push up. Even when I tried slowing it down, I just wasn't used to it and burnt out (Pull ups too...especially kipping). I really enjoyed this workout and look forward to trying it again.
push ups
sit ups
squats
20 seconds on. 10 seconds off. 8 rounds at each exercise before moving on.
Exercise completed? Yes.
Reps per exercise?....er....? Yes? I never wrote down my reps. I had just enough time to mark down a line signifying that I had completed one round, just before it was time to move on.
I remember with pull ups I did 10-10-then it went to around 7 or 6 and stayed there for a few and I think I got as low as 4 or 3.
Push ups were 14-11-7-then stayed at 7 or 8 and eventually got down to I think 4 or 5.
Sit ups stayed at 9. I think I got 10 one round and 8 one.
Squats were at 12. I got 13 on the last round.
I really didn't know what to expect with this round. Push ups were hard for me to try and time manage as I never really realized how quickly it actually takes to perform 1 push up. Even when I tried slowing it down, I just wasn't used to it and burnt out (Pull ups too...especially kipping). I really enjoyed this workout and look forward to trying it again.
Wednesday, October 14, 2009
Max Out
Squat- 275. Last attempt- 225
Shoulder Press-N/A. My shoulders are killing. Warming up I could feel something pintching together at full extension. Since I did Angie they have been feeling pretty odd. Nothing really painful, but just annoying and I know it would have gotten screwed up if I kept going. Last attempt- 135
Deadlift-275. I'm just glad to have a reference point. I know I've done more when I did the 10,9,8,7,6,5,4,3,2,1 workout with the deadlift being 1 1/2 x BW. But that wasn't today. And today I didn't get it. Oh well. It's fine for me to start with.
Last attempt- N/A
Shoulder Press-N/A. My shoulders are killing. Warming up I could feel something pintching together at full extension. Since I did Angie they have been feeling pretty odd. Nothing really painful, but just annoying and I know it would have gotten screwed up if I kept going. Last attempt- 135
Deadlift-275. I'm just glad to have a reference point. I know I've done more when I did the 10,9,8,7,6,5,4,3,2,1 workout with the deadlift being 1 1/2 x BW. But that wasn't today. And today I didn't get it. Oh well. It's fine for me to start with.
Last attempt- N/A
Tuesday, October 13, 2009
Elizabeth
Elizabeth
21-15-9
Cleans
Ring Dips
24:23
This workout is friggen brutal. Seriously. I don't even know how to begin to describe the brutality of it. In 24:23 seconds I burned 390 calories. Thats ridiculous. That's how insane this W.O.D is. Better than last time, which was 31:30. Last time I did stop to talk to one of the workers here, but even allowing myself 5 min for that (which it was definitely under) I still beat my record. Also, one of the other Assisstant FM's/Trainers did this workout with me. Very cool. This same guy (Jake) did Fight Gone Bad yesterday, which was his first introduction into Crossfit.
21-15-9
Cleans
Ring Dips
24:23
This workout is friggen brutal. Seriously. I don't even know how to begin to describe the brutality of it. In 24:23 seconds I burned 390 calories. Thats ridiculous. That's how insane this W.O.D is. Better than last time, which was 31:30. Last time I did stop to talk to one of the workers here, but even allowing myself 5 min for that (which it was definitely under) I still beat my record. Also, one of the other Assisstant FM's/Trainers did this workout with me. Very cool. This same guy (Jake) did Fight Gone Bad yesterday, which was his first introduction into Crossfit.
Monday, October 12, 2009
Fran!
21-15-9
95lb thrusters
pull ups
8:07.
last time:
12:05
I broke up the workout and paced myself a bit more than I normally do and I think that helped me reach that time. I would have liked to have gotten under 8, but to tell ya the truth, I'm very excited to have gotten 8:07. That's a massive PR for me.
95lb thrusters
pull ups
8:07.
last time:
12:05
I broke up the workout and paced myself a bit more than I normally do and I think that helped me reach that time. I would have liked to have gotten under 8, but to tell ya the truth, I'm very excited to have gotten 8:07. That's a massive PR for me.
Friday, October 2, 2009
Jackie
I realized I hadn't attempted Jackie for a while and it was the 4th crossfit workout I have done. So I decided I would like to shatter my time.
Jackie:
1000m row
45lb thrusters x50
30 pullups
The first time I did this work out (which was coincidently also on a rest day) it took me 15: 10. And I remember having to go to the Grav. Machine (or whatever it's called where it subtracts the weight from your body).
Now:
9: 47.
The 1000m row took me about 3:37-9 I believe. I did the thrusters in 10, 15, 15, 10 intervals and the pull ups in 10's (as I don't think I could have done anymore than 10). The row is the hardest part. The Thrusters get wearing but they really don't seem too bad. The pull ups I was beat for. I'm excited that my body is able to do them now though. Looking back and seeing that I was doing assissted pull ups and now I don't even need to touch that machine anymore except when I'm training clients, its an awesome feeling. I've never been able to do pull ups like this. Fantastic feeling.
Jackie:
1000m row
45lb thrusters x50
30 pullups
The first time I did this work out (which was coincidently also on a rest day) it took me 15: 10. And I remember having to go to the Grav. Machine (or whatever it's called where it subtracts the weight from your body).
Now:
9: 47.
The 1000m row took me about 3:37-9 I believe. I did the thrusters in 10, 15, 15, 10 intervals and the pull ups in 10's (as I don't think I could have done anymore than 10). The row is the hardest part. The Thrusters get wearing but they really don't seem too bad. The pull ups I was beat for. I'm excited that my body is able to do them now though. Looking back and seeing that I was doing assissted pull ups and now I don't even need to touch that machine anymore except when I'm training clients, its an awesome feeling. I've never been able to do pull ups like this. Fantastic feeling.
Thursday, October 1, 2009
Helen and the other one.
3 Rounds for time of:
400m run
1 1/2 pood kettlebell swing x21 (or 55 lb dumbell swing)
12 pull ups
12:43
Fun but hard. Nothing in this one stood out being incredibly difficult, they all complimented each other nicely on creating a solid long lasting overall difficult workout. By that I mean, sometimes I'll do a workout where I know the pull ups or push ups killed me, but everything else seemed fine. I enjoyed it and look forward to trying it again.
The other one
5 thrusters
7 hanging power cleans
10 sumo deadlift to high pull
As many rounds in 20 min.
6. I'm stuck at or around 6. My grip failed me like crazy during the hanging power cleans (though I at least did them right this time) This was one of my favorite ones to do, but its not starting to get irritating that I can't get past 6 rounds.
400m run
1 1/2 pood kettlebell swing x21 (or 55 lb dumbell swing)
12 pull ups
12:43
Fun but hard. Nothing in this one stood out being incredibly difficult, they all complimented each other nicely on creating a solid long lasting overall difficult workout. By that I mean, sometimes I'll do a workout where I know the pull ups or push ups killed me, but everything else seemed fine. I enjoyed it and look forward to trying it again.
The other one
5 thrusters
7 hanging power cleans
10 sumo deadlift to high pull
As many rounds in 20 min.
6. I'm stuck at or around 6. My grip failed me like crazy during the hanging power cleans (though I at least did them right this time) This was one of my favorite ones to do, but its not starting to get irritating that I can't get past 6 rounds.
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