No comos los gatos a menos que tienes un passaporte para la viajer de Mexico

Manmaker WOD and row/wb/pull up

2010-09-24T17:35:00.000-07:00

5 rounds

10x Manmakers (body only, no weight)
20x Box Jumps 24"
30x Sit ups

20:51

4 rounds
500m row
50x wall ball pass 12lbs
25 pull ups

31:03

Made up WOD

2010-09-08T18:53:00.000-07:00

185lbs Deadlift 21x, 15x, 9x
1 min plank
Lower Back Extension 15x, 21x, 9x
135lbs Floor Wiper :30 sec
push ups 9x, 21x, 15x

12:00

Row/FrontSquat/K2E/BoxJump

2010-09-07T16:57:00.001-07:00

5 Rounds

250m Row
10 Front Squats 135lbs
15 Knees to Elbows
20 Box Jumps 24"

27:54

Was hoping for around 24min. This one took me by surprise a little. I knew it would be hard, but it was much tougher than I thought. Even though the rows were short they still took it out of me. Sometimes I feel like I'm stalling out, but when I just tell my brain to STFU and go, I can usually move quicker. It's getting easier and easier to do that too.

25, 50, 75

2010-09-07T16:53:00.000-07:00

25, 50, 75 reps

Squats, Push ups, Pull ups, Sit ups

35:22. Bleh. My last PR on this was 31: something. So not where I wanted to be at all. Chest killed on this one as Linda threw me off, so that slowed me down a little, but that was my own doing. Glad I at least beat my first time though.

Linda

2010-09-07T16:51:00.001-07:00

10-9-8-7-6-5-4-3-2-1

Deadlift 1.5x BW
Bench BW
Clean 3/4 BW

DL 270lbs
BW 180lbs
Clean 135lbs

31:22

Best time by far! Had to have a spot on the bench, but otherwise awesome!

5 sets of 5 and max row

2010-08-31T09:20:00.000-07:00

5 sets of 5

45lb db deadlift
45lb db hanging power clean
45lb push press
45lb squat

anytime weights are dropped or set down (out of hand) 10 burpees

8:52

I'm actually not sure how many rounds I did. It was either 5 or 6. I couldn't remember if I started on 3 rounds then my first rest or if it was 2 rounds and my first rest, so better safe than sorry, I did one (possibly) extra. Overall I'm pleased with the time

Row: 500m = 1:37. Not too bad considering this was done AFTER the WOD.

made up WOD

2010-08-25T20:31:00.000-07:00

Max Deadlift:

365lbs! A PR!

Very cool. I think I can do more as well. I'm getting closer to my goal of 400 by New Years!

WOD:

For time:

1-2-4-8-16-32 reps:

55lb db swing
BW deadlift (weighed in at 183 lifted 185)
Push ups

14:34

Nate

2010-08-20T09:55:00.001-07:00

Nate (RX'd)

2 muscle ups
4 hspu's
8 kb swing 2 pood.

7 full rounds + 1 round MU and HSPU + 6 kb swings

last set of mu's killed me. couldn't get number 2 and stalled a little on the hspu's so was out of time on the kb swing and couldn't make any more in! No idea what my last attempt was, but i remember i didn't do all MU's.

Roy

2010-08-15T07:11:00.000-07:00

Roy:

5 Rounds:

15x Deadlifts 225lbs
20x Box Jumps 24"
25 pull ups

28:07

10 rounds:
10x Thrusters 95lbs
10x ring push ups

22:53

Annie

2010-08-04T20:11:00.000-07:00

50-40-30-20-10

Double Unders
Sit Ups

9:15!

Last time was over 13:00. I have improved a lot on D.U's and realized I'm better at them when I'm tired and with my eyes closed.

300

2010-07-29T20:02:00.000-07:00

18:43!

PR! NICE! Shaved off about 4 minutes from the beginning of this month.

Diane

2010-07-28T10:22:00.001-07:00

Diane not Rx'd

11:30

21-15-9
HSPU's
225lb Deadlift

made the first round with all hspu's unregressed
second round did the first 3 unregressed then used a bosu
3rd round did 2 unregressed and the rest with the bosu.

HSPU's are getting better, but still brutal. Still have yet to complete a HSPU W.O.D unregressed.

Made up W.O.D

2010-07-26T10:42:00.000-07:00

3 Rounds for time:

35lb db clean and press 30x (15 each arm)
24" box jump 20x
1.5x BW Deadlift 10x (275lbs)
400m run

18:52

Taxing on the legs; that is for sure! Got my 35lb db stolen mid workout from a guy doing seated military press which pissed me off. Oh well. Dece time I think?? Never done it before and no times to compare to as I made it up (hence the title)

another update

2010-07-21T12:39:00.000-07:00

monday:
swimming
1 length 21 squats
1 length 21 push ups
1 length 15 squats
1 length 15 push ups
1 length 9 squats
1 length 9 push ups

Tuesday:
1200m run
55lb db swing 63x
36 pull ups
800m run
55lb db swing 42x
24 pull ups
400m run
55lb db swing 21x
12 pull ups

28:55

Wednesday:
20 min of AMRAP:

95lb thrusters x5
95lb Hanging Power Cleans x7
95lb SDHP's x10

9 rounds + 5 thrusters, 7 HPC's and 2 SDHP's

Deadlift/Push ups

2010-07-16T13:46:00.000-07:00

10 rounds

15x deadlifts @ 135lbs
15x push ups

10:45

Angie

2010-07-14T20:19:00.001-07:00

100 pull ups
100 push ups
100 sit ups
100 squats

19:17

A PR!!!

Jackie......again again again

2010-07-13T08:43:00.001-07:00

1000m row
45lb thrusters 50x
30 pull ups

7:43

lunges, pull ups, sit ups

2010-07-08T16:53:00.001-07:00

Walking lunge 100ft
21-18-15-12-9-6
pull ups
sit ups

14:55

2 a day

2010-07-07T20:01:00.000-07:00

After a much needed weekend away (in PA for my friends Seth and Kirsten's wedding), I came back and decided today was a good day to start two a days. One more endurance as in, some kind of running, rowing or swimming and the second a W.O.D from either the Crossfit homepage, Crossfit Football, Parkour or a made up one.

100m swim 5x
2:07
:30 sec rest
2: 12
:45 sec rest
2: 17
1:30 rest
2: 22
1:30 rest
2: 20

Wasn't sure what to expect with this. I love swimming but haven't done it consistently for years (something I am looking to remedy). I was tired and it was difficult, but worth it and will keep doing it.

21-15-9

Deadlift (Bodyweight...I weighed in at 182 and did 185lbs)
Burpees

6:21
meh. Wanted in the 5's. Next time I'll crush this. So far the two deadlift and burpee combo's have been my bane, which is strange as I actually enjoy burpees for what they are and deadlifts have also become a favorite of mine.

pull ups, dips, sit ups, squats

2010-07-02T08:58:00.000-07:00

10 rounds of:

10 pull ups
10 dips
10 sit ups
10 squats

17:26

100 Burpees

2010-06-30T16:40:00.001-07:00

100 Burpees:

9:27

Power cleans and pull ups

2010-06-29T10:20:00.001-07:00

10-9-8-7-6-5-4-3-2-1

Power Cleans 3/4 BW (135lbs)
Pull ups

11:27

300

2010-06-27T14:46:00.000-07:00

22:52

25 pull ups
50 deadlifts 135lbs
50 box jumps 24"
50 push ups
50 floor wipers 135lbs
50 clean and press 35lbs
25 pull ups

A PR.

WOD TODAY!

2010-06-11T10:49:00.000-07:00

15 rounds:

5 pull ups
10 push ups
15 squats

15:07

not as good as I wanted. Was aiming for 14:59 or better.

Tuesdays WOD and Randy

2010-06-03T17:18:00.001-07:00

Tuesday's WOD:

Went to visit my friend Jason's Crossfit gym in Carol Stream (with another friend Chad), which was really cool, not only because I enjoy crossfit, but because he plays good music (Metallica) as opposed to the other place which plays crap music (lady gaga). It was refreshing to hear that it was a very difficult round and that it took him (Jason), I think 40 some minutes? (If I'm wrong correct me):

5 rounds for time
6 right arm Dumbbell squat snatches 60/35
6 L-pull ups
6 left arm Dumbbell squat snatches 60/35
6 L-pull ups

Don't remember the time. It was faster than 40 min....BUT....I only did 30lb snatches. Had I done 60lbs, I would probably still be there right now (not exaggerating).

Oh...and my flexibility is crappy.

RANDY:

75lb power snatches 75x

9:54

And I'm not even sure how good some of them were. Arms were always locked out (don't worry Jason). I'm just not the greatest at this exercise and definitely could use improvement.

The Seven

2010-05-31T14:36:00.000-07:00

7 Rounds for time:

7 HSPU's
7 Thrusters 135lbs
7 Knees to Elbows
7 Deadlift 245lbs
7 Burpees
7 KB swings 2 pood (70lbs)
7 pull ups

I was only able to complete 4 rounds as I had a client (and thank God too). I think I would've been unable to move had I been able to finish all 7 rounds. Would I have liked to? Yes. Am I upset I wasn't able to? No. I know I'll do it again and I'll get them all done. Time for 4 rounds:

28:01

Nutt

2010-05-29T12:05:00.000-07:00

HSPU's - 10x
250lb DL - 15x
30" Box Jump - 25x
50 pull ups
12lb Wall Ball Shot 100x
200 Double Unders
400m run w/45lb plate

34:30

As predicted the wall ball pass and double unders killed me. Especially the double unders. Although, while I would have liked a faster time during DU's, I was able to do the last 100 at 10 in a row (for the most part, a couple sets broken). Very easy on the weight, very very hard on the endurance. It sucked, but I loved it!

Cindy

2010-05-27T18:54:00.000-07:00

As many rounds in 20 min:

5 Pull ups
10 Push ups
15 Squats

21 rounds + 5 pull ups and 2 push ups.

squats

2010-05-27T07:28:00.000-07:00

I only had time for 4 sets of 5 + 1 set to warm up.

warm up at 135

225 x5
245 x5
245 x5
245 x5

would have liked to tried more, but over all was pretty pleased with the outting.

Fran

2010-05-25T11:16:00.001-07:00

21-15-9

95lb thrusters
pull ups

4:43

Owned her. Thought I was doing worse than I really was during though. But pulled away with over a minute domination of my last Fran time.

Hanging Squat Cleans to Thrusters + Burpees

2010-05-24T12:07:00.000-07:00

100 hanging squat cleans to thrusters

5 burpees on the minute every minute until the 100 HSCtoThrusters are done.

this was truly horrible. I abhor this work out.

18:41

J.T.

2010-05-22T12:21:00.000-07:00

21-15-9

HSPU's
Ring Dips
Push ups

17:59

once I got to the first round of push ups I realized this was going to suck...and it did. very much. Muscular endurance failed. Cardio endurance was still there. the second and 3rd rounds I had to use a bosu for the HSPU's. It's driving me nuts that I can't get through a full W.O.D with HSPU's unregressed.

Push press + Burpees

2010-05-21T17:28:00.001-07:00

20 push press @ 145lbs
40 burpees

7:18

broken up as:

5 push press @ 155lbs
10 burpees

5 Push press @ 145lbs
10 burpees

5 Push press @ 145lbs
10 burpees

5 push press @ 145lbs
10 burpees

Couldn't lift 155 after those first sets of burpees. Oh well...I was still relatively pleased with this as I was originally going to just try 145lbs.

Tommy V(ish), Annie, APK Fav.

2010-05-20T07:37:00.000-07:00

Tommy V(ish)

115lb thrusters 21x
25' rock wall climb 12 ascents
115lb thrusters 15x
25' rock wall climb 9 ascents
115lb thrusters 9x
25' rock wall climb 6 ascents

28:37

Didn't have a 15' rope so used the rock wall to substitute. Very tiring W.O.D

ANNIE:

50-40-30-20-10
Double Unders
Sit Ups

13:27

I gotta work on DU's. I have to do a single in between each one. really slows me down.

APK Fav:
5o m lunge w/twist
push ups equal to the number of lunge w/twist (36)
Burpee Broadjump 50m
Pull ups equal to the number of Burpee Broadjumps (16)
Sprint 50m
Burpees 25x
Sprint 50m
Divebomb(er) push ups 25x
Sprint 50m
Pull ups 25x
Sprint 50m

13:29

Faster than my last time at 15 something.

Karen

2010-05-15T12:49:00.000-07:00

150 wall ball shots 20lbs
(Had to use a 12lb MB as that's the highest we have here)

7:25

Eva

2010-05-14T15:13:00.001-07:00

5 rounds

800 m run
30x kb swings 2 pood
30x pull ups

48:35

DOMINATED my last time of 1:01:47 sec (about a 13 min difference!)

Jerry + HSPU's, Squat Cleans and L-Pull ups

2010-05-11T11:40:00.000-07:00

Jerry

1 mile run
2k Row
1 mile run

21:53

first mile was 6 18. Spaced out during the row and last mile so not sure what i got exactly. last mile was 6 something though.

7 rounds for time
10x HSPU's
10x Squat Cleans 45lbs
10x L-Pull ups

39:59

This sucked. Felt drained. Each exercise by itself wasn't bad, but the combination was very difficult. L pull ups are getting much better. Not perfect, but better. Same with HSPU's. Made it 9.5 rounds before having to use a bosu under my head!

Crossfit Total

2010-05-09T08:07:00.001-07:00

Squat: 315
Shoulder Press: 140
Deadlift: 350

Squats and deadlifts am happy with. I want to keep pushing forward with those. 400 on DL and 350 on squat by December 31, 2010 11:59:59 seconds at the very latest. :-D

Shoulder press has not really improved much. I started at 135 a year and a few months ago and just haven't seemed to have gained much strength. I can do thrusters and push presses much better and higher weight, but the shoulder press still gives me trouble.

7 min + 400m row

2010-05-06T15:41:00.000-07:00

7 min AMRAP:

95lb squat clean 10x
sit ups 20x

4 full rounds + 1 squat clean

Row 400m

1:19

db exercises

2010-05-05T10:30:00.000-07:00

5 rounds

5 db deadlift
5 db hanging cleans
5 db push presses
5 db squats

round 1

50lbs

round 2

55lbs

round 3

60lbs
(Fail at hanging cleans)

round 4

60 lbs
(Fail at hanging cleans)

Round 5
70lb db deadlift
55lb db hanging cleans
55lb db push presses
70lb db squats

Tried to rest about 2 min between each set with as minimal rest as possible for chalk for my hands (as they are torn up)

My assumption is they are all meant to be the same weight within each round and non stop (didn't say on the page though)...so 5th round is a bit off, but the deadlifts and squats were way too easy)

Deadlift Pull up combo...again.

2010-05-03T20:32:00.000-07:00

225lb deadlift 15x
50 pull ups
225lb deadlift 12x
40 pull ups
225lb deadlift 9x
30 pull ups
225lb deadlift 6x
20 pull ups
225lb deadlift 3x
10 pull ups

18:19

dominated my first time. all the deadlifts went unbroken. The pull ups went by 10's during the 50 and part of the 40's. the rest of the time by 5's. My hands were bleeding at about 40 pull ups during the set of 50....BUT...this time it's not as bad as it was. Next goal for this W.O.D is under 15 min.

Burpees, Sit ups, dbswing, pull ups and hspu's

2010-04-30T12:54:00.000-07:00

70 Burpees
60 sit ups
50 db swings 55lbs
40 pull ups
30 hspu's

21:24

Was actually doing pretty well until the HSPU's. They drain me and take forever. I had to use a bosu under my head again for assistance. They are tough and I'm getting pissed I can't do them as well as I want to still.

hanging power cleans, burpees, box jumps

2010-04-29T20:24:00.000-07:00

3 rounds for time:

135lb Hanging Power Cleans 15x
Burpees 15x
24" Box Jump 15x

11:45

Kurtis and Today's WOD

2010-04-27T09:18:00.000-07:00

Kurtis:

4 Rounds for time

20 Thrusters 95lbs
20 K2E
20 SDHP's 95lbs

26:43

Man that was brutal. Kicked my ass all over the place. Not a fun one.

Today's:

30 HSPU
40 Pull Ups
50 DB Swings 55lbs
60 Sit ups
70 Burpees

HSPU's were the killer. Had to put a bosu under my head for the last 15. Probably coulda gotten under 20 if I were a bit better with those. Burpees are always a challenge, but managed to do 10 sets of 7 decently.

21:32

Parkour workout

2010-04-25T10:29:00.000-07:00

3 Rounds with 1:30 rest between each round

HSPU x5
Clapping push ups x5

Pistols 5 each leg
10 jumping squats

L Pull ups x5
Clapping pull ups x5

10:40

2 min front plank
2 min side planks

Front plank completed all in 2 min
Side plank were broken 1 min and 1 min.

Clean and Press + Ring Dips

2010-04-22T17:09:00.000-07:00

Made this one up:

Clean and Press 95lbs
10-9-8-7-6-5-4-3-2-1
Ring Dips
1-2-3-4-5-6-7-8-9-10

So, 10 C and P followed by 1 Ring dip, etc...

12:30

This sucked.

3 Rounds...

2010-04-20T04:23:00.000-07:00

100 ft. walking lunge
50 squats
25 back extensions

8:59

easy. muscles were tight during and after...didn't really challenge my endurance. This is the one time that I looked at a WOD, thought it looked easy and it actually was.

McGhee

2010-04-15T21:20:00.000-07:00

Complete as many rounds in 30 minutes as you can of:
275 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box

15 rounds.

I felt at times like I could go faster...but also, that I would have killed myself. The middle 5 for deadlifts were kinda easy...as in, easier than the first and last 5 for some reason. Just an overall ass-kicking workout.

Filthy Fifty

2010-04-14T19:58:00.000-07:00

Filthy Fifty

32:51
Beat my last time by about 20 minutes.

(once again...everything Rx'd but wall ball...used a 12 as its all we have here)

Box Jump

2010-04-06T05:21:00.001-07:00

I can jump 48"/4'

My Favorite APK W.O.D

2010-04-02T18:31:00.000-07:00

50m lunge and twist
Push ups = # of lunges
50m burpee broad jump
Pull ups = # of Burpee Broad jumps
50m sprint
25 burpees
50m sprint
25 divebomber push ups
50m sprint
25 pull ups
50m sprint

15:30

My best time so far! Beat it by about 2 minutes! YES!

Wodshop.org workout

2010-03-30T20:33:00.000-07:00

2 rounds

10x SDHP 95lbs
10x Wall Ball 20lbs (I had to use 12lbs as we don't have anything higher than that)
20x Push Press 35lb db each hand
20x Box Jump 24"
30x Burpees
30x Medicine Ball Slam 30lbs (had to use the 12 once again)

17:19

Fran

2010-03-29T20:49:00.000-07:00

Fran:

21-15-9

95lb thrusters
pull ups

5:48

A personal record! Last time was 7:51. Demolished it. I'm doing better at pacing myself with exercises now than I used to. Instead of going balls to the wall for the first few minutes then crashing, I'm going at a fast steady pace.

Jackie III

2010-03-24T20:30:00.001-07:00

Jackie:

1000m row
45lb thrusters 50x
30 pull ups

7:45

YEAH!

paced myself on the row better this time...was aiming for 3:45. Did it in 3:29.

Deadlift

2010-03-22T12:28:00.000-07:00

New Deadlift Max:

335 lbs.

Woot.

Murph II

2010-03-17T16:19:00.001-07:00

1 mile run
100 pull ups
200 push ups
300 squats
1 mile run

46:14

slower than my first time. I was hoping to get within 40 or under. I did just do it in february. But, I shouldn't use that as an excuse. Next time I'm going to slaughter my record.

Elizabeth

2010-03-15T21:22:00.001-07:00

21-15-9

135lb cleans
ring dips

16:37.

sweet.

Updated Measurements

2010-03-13T14:07:00.000-08:00

WT: 181
BF: 12.7%
Chest: 40"
Arm: 11.5
Waist: 31.5
Legs: 20.75

Achilles

2010-03-13T13:41:00.000-08:00

Achilles:

6 rounds:

275lb DL 6x
60lb DB Thruster 6x
24" Box Jump 6x

22:00

I actually read two different workouts for Achilles, both on wodshop.org....so I was a bit confused. The first one I found and under the random generator was the one I did. The second one with the same name I looked up and instead of box jumps, it was muscle ups and HSPU's. That's not gonna happen for a while though.

Helen

2010-03-11T09:14:00.000-08:00

3 rounds:

400m run
12x db swing 55lbs
21 pull ups

12:26

Better then my last time (12:43) but I was hoping to get 10 or under. It would help if i could do the pull ups near the basketball court (Where I do my running and db swings) but I think if I work on my endurance with the running and swings I can probably get that time.

Deadlifts and Push ups

2010-03-11T06:33:00.000-08:00

10 rounds:

15 deadlifts 135lbs
15 push ups

14:22

I can do better.

100 Burpees

2010-03-08T18:56:00.000-08:00

100 burpees for time:

12:59

rock.

Berserker

2010-03-04T13:54:00.000-08:00

This one is named after a villian in Gears of War: The Berserker

Sprint 50m
21 push ups
21Thrusters 95lbs
Sprint 50m
21 pull ups
21 SDHP's 95lbs
Sprint 50m
21 Squat Jumps
21 Hanging Clean and Press 95lbs

Sprint 50m

15 push ups
15 Thrusters 95lbs
Sprint 50m
15 pull ups
15 SDHP's 95lbs
Sprint 50m
15 Squat Jumps
15 Hanging Clean and Press 95lbs

Sprint 50m
9 push ups
9 Thrusters 95lbs
Sprint 50m
9 pull ups
9 Hanging Clean and Press
Sprint 50m
9 Squat Jumps
9 Hanging Clean and Press

Sprint 50m

34:48

Saturday's

2010-02-28T19:50:00.000-08:00

25 squats, push ups, pull ups, sit ups
50 squats, push ups, pull ups, sit ups
75 squats, push ups, pull ups, sit ups

31:28

was hoping to get under 30, but still beat my last time which was 37:Something.

Murph!

2010-02-22T21:09:00.000-08:00

Finally! I get around to attempting Murph! Wow. What a fantastic workout!

Murph:

1 mile run
1oo pull ups
200 push ups
300 squats
1 mile run

(I had no weight vest or body armor)

45:49

I was hoping to get with in the 45 minute mark...actually just under, but I'm not complaining as I've never done this before. Fun W.O.D

Max Thrusters and Pull ups

2010-02-19T19:24:00.000-08:00

Wasn't sure if this was supposed to be done for time. I did it for time, but then forgot the stopwatch, so I did it faster than what it said; but not sure what...anyway here's the rundown:

120lb thrusters (mine weight x 2/3 ended up being 117 so i just rounded up)
pull ups

Round 1: T-11; P-20
Round 2: T-8; P-15
Round 3: T-6; P-15
Round 4: T-5; P-12
Round 5: T-5; P-12

Max Bench and Linda

2010-02-18T07:54:00.000-08:00

So I tried maxing out on bench last saturday cause I haven't for a while and still couldn't get 225lbs. I've always wanted to be able to do that; I couldn't when I did all my chest exercises/body building workouts and thought it would be cool if I could when I've done a total of maybe 5 bench/chest exercises (aside from push ups) with in the last 10 months. As stated, last saturday I didn't get it; but I tried again last night and was able to get it once!

In addition to that bit of exciting news, I attempted Linda today:

10-9-8-7-6-5-4-3-2-1

weight: 176

DL: 265
Bench:175
Cleans: 135

Deadlift I dropped 20 lbs halfway through 9. Bench obviously was 1 lb off and cleans were 2 pounds over so that doesn't bother me. I actually finished it this time!

58:55

The first time I tried this, it took me about an hour to get to 8. The second time I did it, I got to 3, but had a sharp pain in my lower back on deadlifts so had to stop. Third time...I finished it. Now to get it RX'd and faster!

Both these things come as great news for me as I was starting to feel a bit sluggish with some of the exercises.

Angelina

2010-02-16T14:36:00.000-08:00

4 rounds

400m sprint
25 box jumps
25 push ups
25 pull ups

I think the pull ups were suppposed to come before the push ups, but in orderto keep things in close proximity to avoid running back and forth I did the push ups in the basketball court with the first two.

29:57

WOOOAAAAAHHHHHHHHH!

2010-02-12T19:46:00.001-08:00

5 rounds for time:

500m row
135lb power clean 12x
95lb thrusters 15x

45:54

The hardest W.O.D I've ever done. I didn't think I would actually make it as I was exhausted by the end of round 1. You can skin a deer, but you can't make him ride the horse you rode in on. yep. I don't remember actually doing this workout that's how tired I am.

Back ridiculousness

2010-02-10T20:46:00.000-08:00

30-25-20-15-10-5

GHD
Lower Back Extension
Knees to Elbows
Straight leg deadlift @ 95lbs

26:52

Holy F. My lower back is SHOT! Cardio endurance was there, just not muscular endurance.

46 & 2ool

2010-02-09T10:46:00.000-08:00

so I was listening to the song 46&2 by Tool this morning and decided to come up with a workout based around the name....here's what I came up with:

For time:

400m run
40 push ups
40 pull ups
40 sit ups

600m run
60 push ups
60 pull ups
60 sit ups

200m run
20 pull ups
20 push ups
20 sit ups

28:28

holy f. That was a LOT harder than I anticipated. the second round blew and if the push ups are what I'm looking forward to the most then I know its friggen rough.

Jackie

2010-02-07T13:06:00.000-08:00

Jackie:

1 round:

1000m row
45lb thrusters 50x
30 pull ups

9:58

meh. Not my fastest overall time. Though my fastest 1000m row at 3:03

Box Jump Max

2010-02-06T08:44:00.001-08:00

Last night I went for my max height on box jump. unfortunately I dont know how high it was but we used the plastic steps, 20 high, plus the box top (which is about the same height as one of the "steps" or leaflets). So once I figure out how high that was I'll post it. It was just above waist height on me. I did jump 21 + the top, but couldn't stand on top so I didn't count it.

Sprints and Burpees

2010-02-06T06:50:00.000-08:00

5 Rounds:
100 m sprints + 5 Burpee broadjumps
45 seconds rest

this was deceptively difficult.

Crossfit Total

2010-02-01T11:11:00.000-08:00

Today i didn't feel like putting my body (or hands) under intense training as i can finally move my arms (not exaggerating either) and my calouses are starting to heal. So after some tape wrap here's the rundown:

Squat: PR- 300lbs (yes, it was a deep squat. Is there any other way?)

Shoulder press-135 lbs. I've been a bit stale on shoulder press for a while. I maxed out at 140 a few weeks ago, but it was a ridiculous struggle.

Deadlift-325lbs. I was excited about this one. Tried 330 and couldn't move it, but was still happy with 325.

Tonight we dine in Hell.

2010-01-26T10:02:00.000-08:00

225lb DL 15x
50 pull ups
225lb DL 12x
40 pull ups
225lb DL 9x
30 pull ups
225lb DL 6x
20 pull ups
225lb DL 3x
10 pull ups

20:44

f. me.

Parkour Suckfest

2010-01-22T19:07:00.001-08:00

10-9-8-7-6-5-4-3-2-1

Pull ups
Burpees
HSPU

22:19

on round 8 I had to put a Bosu ball under my head for HSPU's. Still working on those. Damn. They never get easier.

Suckfest continues

2010-01-21T19:47:00.000-08:00

3 rounds

135lb clean and jerk 10x
GHD sit ups 30x

14:40

never having done this one and never having done clean and jerks I'd say this was alright. Some of the C&J's weren't the prettiest, but it wasn't terrible. Only room to improve!

100 Burpee pull ups

2010-01-20T14:56:00.000-08:00

Bleh

100 burpee pullups = suckfest 2010.

18 min

unfortunately I couldn't be anymore accurate as my HR monitor is broke (glorified stop watch) and I don't have a real stop watch so I had to use a clock and 18 minutes is about what I did.

Deadlift

2010-01-18T19:49:00.000-08:00

Deadlift
3-3-3-3-3

135
225
295
305
315*

* My previous max was 315 and I was now able to deadlift it 3 times. I wasn't sure if I was supposed to max out this time, but I think I can definitely do more than 315.

Shoulder Press Max

2010-01-15T20:34:00.000-08:00

Maxed out on Shoulder press today.

140.

Started at 135.

For having a jacked up shoulder I think that's alright.

My favorite Parkour W.O.D

2010-01-11T20:20:00.000-08:00

Lunge with Twist (count number of reps)
Push ups (number of lunges)
Burpee + Broadjump
Pull ups (number of Burpees)
sprint 50 meters
25 burpees
sprint 50 meters
25 divebomber push ups
sprint 50 m
25 pull ups
sprint 50 m

Game Over.

16:48

my best time so far.
Divebomb push ups were much easier this time around.

Fran

2010-01-08T19:27:00.003-08:00

Fran:

21-15-9

95lb thrusters
Pull ups

7:51

eat it.

Fight Gone Bad and Barb.

2010-01-05T13:53:00.000-08:00

Fight Gone Bad.
Took me 18 minutes...well technically 17.

Barb.

20 pull ups
30 push ups
40 sit ups
50 squats

37:11

Round 1
0:00-4:00

Round 2
7:00-11:40

Round 3:
14:40-19:37

Round 4:
22:37-28:06

Round 5:
31:06-37:11

Angie

2009-12-31T13:14:00.001-08:00

100 pull ups
100 Push ups
100 sit ups
100 squats

23:16

yay.

Now I remember

2009-12-22T05:00:00.001-08:00

The previous post I forgot the other workout I did:

Christine

500m row
BW Deadlift (180) 12x
24" box jump 21x

15:44

The frustrating thing about this one was that on my last set, the row machine stopped working so I had to count the number of pulls instead of meters. For whatever reason, the set before I was counting pulls and it took me 33 to get to just over 250, so I decided to do 66 pulls. Either way, I really enjoyed doing this W.O.D

In other news....

still working on the handstands....still getting better
Another trainer took my measurements:

Height: 6'
Weight: 178.5
BF: 12.3%
Chest: 39"
Upper Arms: 12"
Waist: 31 3/4"
Hips: 35 3/4"
Thighs: 19 1/2"

Basically I'm like an Anaconda. Quick, powerful, lean and muscular. :-D

I did Diane. Unfortunately I had no way of timing it.

21-15-9
225 Deadlift
Handstand push ups

The deadlifts were surprisingly the easy part. The first set of handstand push ups I got 8 before having to put a Bosu ball under my head and use that to help out. The deadlifts I broke up into 7's on the first set. The second set I was able to do 10 and 5. The third set I did all 9. I've never been this strong with deadlifts before and I alwalys hated them. I enjoy the deadlift now.

Couple C-Fits

2009-12-20T17:47:00.000-08:00

AH...

as many rounds in 20 (or "20" in spanish) minutes of:
5 Thrusters 95lbs
7 Hanging Power Cleans 95 lbs
10 SDHP 95 lbs

7 full rounds
5 thrusters
3 HPC

My best time so far on one of my most favorite, yet equally most hated CFit workouts. Another trainer did this one. Said he thought he was going to throw up. Made me smile. I love you Crossfit.

As I'm writing this I'm totally spacing on the second workout I did...so while i attempt to think of that:
My handstands are getting better and while i still need the wall behind me I can balance for a few more seconds than I have ever been able to. They are getting better.

I can't think of the other crossfit workout. I'll be back with it.

My Little Pony

2009-12-12T11:22:00.000-08:00

My Little Pony:
for time:

21-15-9
Squats
Push ups
Pull ups

21-15
DB swing 55lbs
Dips

21
95lb Sumo Dead lift to High Pull

15-21
Curl to push press 35lbs
hanging power clean 95lbs

9-15-21
Pull ups
Stability ball single arm chest press 55lbs
Lunge (done 10-16-22)

Total time: 44:55

A couple things I noticed. My left arm is significantly weaker than my right arm (this being noticed through the curl to push press and single arm SB chest press), my shoulder is still a bit screwy, as, while I was doing the db swing I hit my leg on the way down with my arm and it pushed it in a strange way just to tweak it.

With the SB Chest press I had to drop the weight down to 45 after the set of 9 on each arm.

G.I. Joe

2009-12-10T06:14:00.000-08:00

With my own workouts, instead of naming them after girls like crossfit, I will be naming them after 80's cartoons (and some early 90's cartoons) as well as disney cartoon movies. This first one was titled: GI Joe and it goes a little something like this:

For time:
Row 2000 meters
100 meters walking lunge with 30lb db

superset:
21-15-9
50lb burpee + clean and press
dips

superset:
21-15-9
95lb thrusters
12lb wall ball pass

Superset:
1 minute 55lb db swing
1 minute 24" box jump
(A running minute, so don't stop when you stop.)

400 meter run w/squats and push ups
In the gym its 5 laps around for a 400 so adding the squats and push ups went like this:
First lap:15 sqauts at each corner.
Second lap: 10 push ups at each corner
3rd lap: 15 squats each corner
4th lap: 10 push ups at each corner
5th lap: 15 squats at each corner

so that comes out to
push ups: 80
squats: 180

Time: 1 hour. 2 min. 53 seconds

This workout sucked. I will do it again as I want to get under 1 hour. But damn. I was sore! (still am a bit)

The burpee clean and press I actually had to use 60's as some dude was already using the 50 for bicep curls. bleh.

I also am aware that there are timed exercises in this workout that should be done as quickly as possible. Too fricken bad. if anyone was planning on doing this in under 2 minutes, then they can complain. Also, the more i think about it: everyone has that handicap attached to the workout, so its gotta be dealt with.

Linda and Cindy

2009-12-01T16:45:00.000-08:00

Saturday. Linda. Ugh.

10-9-8-7-6-5-4-3-2-1

Deadlift: 1.5xBW
Bench: BW
Clean: 3/4 BW

DL: 280 (rounded up from 277)
B: 185
C: 135

I was really excited to try this one as last time it took me one hour to get to 8. I made it the first round doing 280 for deadlift, but had to lower it to 230 after that. Bench dropped to 135. Could have gone a little higher, but as far as even doing my BW, i made it half way down before it started killing my right shoulder (which is getting better, but very slowly). Cleans were gold.
I made it to 3 and the first rep on 3 for the deadlift I felt a sharp pain in my lower back quickly come in and then fade. It's better now. I threw some muscle rub on it and took a hot bath, which helped a little. Fortunately it's nothing too bad, as I can walk and function all right...just needed some time to heal.

Tuesday:
Cindy
as many rounds in 20 min
5 pull ups
10 push ups
15 squats

PR! 18 rounds + 5 pull ups. Fantastic. I'm happy. I would like to break 20 soon. I'll get there!

Daniel again.

2009-11-26T12:59:00.000-08:00

Daniel:

50 pull ups
400 m run
21 thrusters 95lbs
800 m run
21 thrusters 95lbs
400 m run
50 pull ups

As much as this one sucks it's becoming one of my favorites. The first time I did it, which was September, it took me 27 minutes (on the high end). On Tuesday it took me 19:44. I also didn't stop during the 800 m run. The thrusters are definitely easier for me (just in general they have gotten easier), but they are still one of the most draining exercises for me. Overall I am very pleased with this time.

Saturday and Monday(aka Sunday)

2009-11-24T07:22:00.000-08:00

Saturday:

21 handstand push ups
400 m run
21 weighted pullups

15 HSPU
400 m run
21 weighted pullups

9 HSPU
400 m run
9 weighted pull ups

I don't remember what the time was on this one for me. I think it was 29:04 or 28:04 or 24:04. It was just under 30 min or 25. I can't remember and it's not on my watch. Either way the time wasn't what stuck out to me. The HSPU and the pull ups. The first set of pull ups i did 19 at 25 lbs and could not muster the last two at 25 lbs so for the remainder of the work out had to drop to 20. I would like to stick with 25 next time and maybe even try 30.

The HSPU's....surprised me a little. I thought I would be tired each round when starting with the HSPU's but I found that doing them was easier each round. The last round I got 8 in a row. I know that, especially in the set of 21 and 15, they all weren't perfect; at the same time each round I felt as though I could do more and more. Kind of interesting for me.

Monday (aka...Sunday)

25 burpees
15 back squats BW

This was a 185lb backsquat. I got 3 full rounds and the fourth round finished all the burpees. This one sucked.

2 PR's in 2 Days!

2009-11-20T11:52:00.001-08:00

Wednesday I wasn't able to complete the W.O.D, so I went for it yesterday:

Elizabeth

21-15-9

135lb Cleans
Ring Dips

18:56

This is still without actual rings; but still not a stable environment. (The black arm holders people use for leg raises). Better news is one of the other trainers has just purchased rings, so now we will be able to use them!

Second PR:

Deadlift

1-1-1-1-1-1-1

1. 225
2. 245
3. 275
4. 305-First PR
5. 315- Second PR
6. 335-Fail
7. 325-Fail

I'm pretty stoked about this one as my deadlifts have always been the suck. This is a huge improvement and victory (by way of deadlift) for me.

Fran

2009-11-17T06:41:00.000-08:00

21 Thrusters
21 Pull ups

15 Thrusters
15 Pull ups

9 Thrusters
9 Pull ups

Last time 8:07
This time: 7:38

Overall I'm somewhat pleased. I'm glad I PR'd. But I felt like I could have done it under 7. The 30 seconds after my last round of thrusters I literally could not go anymore. No matter how much I wanted to, I just couldn't do it. It'll come. The more I condition my body. At the same time it's still a bit aggrivating. But 7 38 is a PR, so I can't really be too upset.

Update on workouts

2009-11-15T18:38:00.000-08:00

The Filthy Fifty
50 box jumps 24 inches
50 jumping pull ups
50 kettlebell swings 1 pood (35 lb db)
walking lunge 50 steps
50 knees to elbows
50 push press 45 lbs
50 back extensions
50 Wall ball shots (we only have a 12 lb ball)
50 burpees
50 double unders

48:07
I was dissapointed with this time. The knees to elbows took the longest, then finishing with burpees and double unders was no easy task either. Everything else was dece (not easy, but more managable).

CINDY:

16 rounds and 5 pull ups. I crushed my former record of 11 rounds.

EVA:

5 Rounds for time
800 m run
2 pood kb swing 30x
pull ups 30x

1 hour. 1 min. 47 seconds.
I. Hate. Eva.

Saturdays:

Five rounds for time
95 lb push -Jerk 15x
L-Pull ups 15x

I get annihilated on the L-Pull ups everytime. My core is the strongest it's been, but i want it to be stronger. This one took me 33:58 seconds. If I can get the L-Pull ups down efficiently, then I know I can destroy that time.

Saturday's Crossfit yesterday

2009-11-03T07:24:00.001-08:00

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

37:41

I had a friend workout with me on this one (Jake, who also did the cleans and ring dips with me). We both ended up with the same time and I ended up burning 632 calories. The first round I broke up the workout in sets of 10, 10 5 and gave myself no more than 10 seconds rest in between. The second round I started off at 10 (and had to go to 5 with the pull ups) with no more than 10 seconds rest. The 3rd round was all sets of 5 with no more than 10 seconds rest between each 5.

I should clarify that the squats and sit ups I was able to complete in rounds of 25. I would like to try and cut my rest time down to 5-7 seconds or try to keep the groups at 10 instead of 5. Either way I'm pleased with the outcome of this. I was more nervous for this one than I was for the 300 workout. I'm not as sore though, which is good.

Lunges + Sit ups and some 400's

2009-10-23T07:22:00.000-07:00

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.

Tabata something else

2009-10-21T07:15:00.000-07:00

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.

Max Out

2009-10-14T15:02:00.000-07:00

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

Elizabeth

2009-10-13T13:49:00.001-07:00

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.