1229
Hang Power Clean 3-3-3-3-3-3-3
65-85-95-95-85-85
20061230
20061228
Jackie
As Rx'd
Three rounds for time of:
Row 1000 meters
45 pound Thruster, 50 reps
30 Pull-ups
Substitutions for the row can be 100- sumo deadlift high pulls(SDHP) or 1200 meter run.
Post time
I did
50 Reps SDHP 50#KB
30 Reps 45 pound Thruster
20 Reps Assisted Pullups
31:57
Three rounds for time of:
Row 1000 meters
45 pound Thruster, 50 reps
30 Pull-ups
Substitutions for the row can be 100- sumo deadlift high pulls(SDHP) or 1200 meter run.
Post time
I did
50 Reps SDHP 50#KB
30 Reps 45 pound Thruster
20 Reps Assisted Pullups
31:57
20061226
Squats 20/30
From 1225
For eight intervals, squat for twenty seconds and rest for thirty before starting again.
Report least number of squats for any of the eight intervals, compare to best Tabata (20/10) squat score, and post
13,14,16,15,16,17,16,16
For eight intervals, squat for twenty seconds and rest for thirty before starting again.
Report least number of squats for any of the eight intervals, compare to best Tabata (20/10) squat score, and post
13,14,16,15,16,17,16,16
20061225
12 Days of Crossfit
20061224
Today was my first workout with Crossfit Tulsa and we did 12 Days of Crossfit Taken from Crossfit North. It only took me 1 hour and 4 minutes. I was the last one to finish, but everybody was a great encouragement and I had a blast.
One 200 yard run
Two medicine ball clean & jerks 20lb(MBCJ), one 200 yard run
Three 45lb thrusters, two 20lb MBCJ, one 200 yard run
Four knees to elbows, three 45lb thrusters, two 20lb MBCJ, one 200 yard run
Five second L-hold, four knees to elbows, Three 45lb thrusters, two 20lb MBCJ, one 200 yard run
Six 45lb overhead squats, five second L-hold, four knees to elbows, Three 45lb thrusters, two 20lb MBCJ, one 200 yard run
Seven 45lb sumo deadlift high pull, six 45lb overhead squats, five second L-hold, four knees to elbows, Three 45lb thrusters, two 20lb MBCJ, one 200 yard run
Eight 20lb wall ball, seven 45lb sumo deadlift high pull, six 45lb overhead squats, five second L-hold, four knees to elbows, Three 45lb thrusters, two 20lb MBCJ, one 200 yard run
Nine pull ups, eight 20lb wall ball, seven 45lb sumo deadlift high pull, six 45lb overhead squats, five second L-hold, four knees to elbows, Three 45lb thrusters, two 20lb MBCJ, one 200 yard run
Ten burpees, nine pull ups, eight 20lb wall ball, seven 45lb sumo deadlift high pull, six 45lb overhead squats, five second L-hold, four knees to elbows, Three 45lb thrusters, two 20lb MBCJ, one 200 yard run
Eleven 50lb Kb swings, ten burpees, nine pull ups, eight 20lb wall ball, seven 45lb sumo deadlift high pull, six 45lb overhead squats, five second L-hold, four knees to elbows, Three 45lb thrusters, two 20lb MBCJ, one 200 yard run
Twelve 24" box jumps, eleven 50lb Kb swings, ten burpees, nine pull ups, eight 20lb wall ball, seven 45lb sumo deadlift high pull, six 45lb overhead squats, five second L-hold, four knees to elbows, Three 45lb thrusters, two 20lb MBCJ, one 200 yard run.
Today was my first workout with Crossfit Tulsa and we did 12 Days of Crossfit Taken from Crossfit North. It only took me 1 hour and 4 minutes. I was the last one to finish, but everybody was a great encouragement and I had a blast.
One 200 yard run
Two medicine ball clean & jerks 20lb(MBCJ), one 200 yard run
Three 45lb thrusters, two 20lb MBCJ, one 200 yard run
Four knees to elbows, three 45lb thrusters, two 20lb MBCJ, one 200 yard run
Five second L-hold, four knees to elbows, Three 45lb thrusters, two 20lb MBCJ, one 200 yard run
Six 45lb overhead squats, five second L-hold, four knees to elbows, Three 45lb thrusters, two 20lb MBCJ, one 200 yard run
Seven 45lb sumo deadlift high pull, six 45lb overhead squats, five second L-hold, four knees to elbows, Three 45lb thrusters, two 20lb MBCJ, one 200 yard run
Eight 20lb wall ball, seven 45lb sumo deadlift high pull, six 45lb overhead squats, five second L-hold, four knees to elbows, Three 45lb thrusters, two 20lb MBCJ, one 200 yard run
Nine pull ups, eight 20lb wall ball, seven 45lb sumo deadlift high pull, six 45lb overhead squats, five second L-hold, four knees to elbows, Three 45lb thrusters, two 20lb MBCJ, one 200 yard run
Ten burpees, nine pull ups, eight 20lb wall ball, seven 45lb sumo deadlift high pull, six 45lb overhead squats, five second L-hold, four knees to elbows, Three 45lb thrusters, two 20lb MBCJ, one 200 yard run
Eleven 50lb Kb swings, ten burpees, nine pull ups, eight 20lb wall ball, seven 45lb sumo deadlift high pull, six 45lb overhead squats, five second L-hold, four knees to elbows, Three 45lb thrusters, two 20lb MBCJ, one 200 yard run
Twelve 24" box jumps, eleven 50lb Kb swings, ten burpees, nine pull ups, eight 20lb wall ball, seven 45lb sumo deadlift high pull, six 45lb overhead squats, five second L-hold, four knees to elbows, Three 45lb thrusters, two 20lb MBCJ, one 200 yard run.
20061221
Elizabeth
As Rx'd
"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips
Post time
I did
21-15-9 reps of
Clean 60 Pound (Was Actually more of a Power Clean)
Bar Dips
in 14:16
compared to 16:24 on 1018
"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips
Post time
I did
21-15-9 reps of
Clean 60 Pound (Was Actually more of a Power Clean)
Bar Dips
in 14:16
compared to 16:24 on 1018
20061219
Pullups
I laddered up with pullups today, since I don't have the space or equipment to effectively complete the WOD.
I started with 2 sets of 5 of OHS and Pushups, then to the Total Gym on Level 10 with 50 pounds added and Laddered up to 4 reps with an equal number of dips in between sets. Then dropped down to 40 pounds and again laddered up to 4 with equal number of dips. Finally dropped down to 20 pounds and laddered up to 4 reps with equal number of pushups.
I started with 2 sets of 5 of OHS and Pushups, then to the Total Gym on Level 10 with 50 pounds added and Laddered up to 4 reps with an equal number of dips in between sets. Then dropped down to 40 pounds and again laddered up to 4 with equal number of dips. Finally dropped down to 20 pounds and laddered up to 4 reps with equal number of pushups.
20061218
Cindy
Pack:
Complete as many rounds in 20 minutes as you can of:
3 Pull-ups( Total Gym Level 10 + 40 pounds)
6 Push-ups
9 Squats
Completed 9 Rounds in 13 minutes. compared to 13 rounds last time with 20 pounds on Total Gym. Not bad comparison considering I only got about 5 hours sleep last night. I am still disgusted with my perfomance. I know I am too critical of myself and I cannot expect to be at a higher level so quickly, just disgusted that I let myself get this bad to begin with.
Complete as many rounds in 20 minutes as you can of:
3 Pull-ups( Total Gym Level 10 + 40 pounds)
6 Push-ups
9 Squats
Completed 9 Rounds in 13 minutes. compared to 13 rounds last time with 20 pounds on Total Gym. Not bad comparison considering I only got about 5 hours sleep last night. I am still disgusted with my perfomance. I know I am too critical of myself and I cannot expect to be at a higher level so quickly, just disgusted that I let myself get this bad to begin with.
20061216
Lynne
Scaled Lynne, did Max Pushups and equal number of Jumping pullups
17,15,12,10,9 = 63
compared to last time
23,14,11,9,7 = 64
While last time was a total greater number of Pushups, my form felt much better.
17,15,12,10,9 = 63
compared to last time
23,14,11,9,7 = 64
While last time was a total greater number of Pushups, my form felt much better.
20061214
"Michael"
As Rx'd
"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Post time
I completed
Three rounds for time of:
Ride Stationary Bike 1600 meters
35 Good Mornings
35 Sit-ups
23:21 Compared to 26:01 with 400 meter Run Last time.
"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Post time
I completed
Three rounds for time of:
Ride Stationary Bike 1600 meters
35 Good Mornings
35 Sit-ups
23:21 Compared to 26:01 with 400 meter Run Last time.
20061213
Nicole
From Monday
As Rx'd
"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
I completed
5 rounds of:
Ride Stationary Bike 400 M
12 pull ups on Total Gym Level 10
13:06
As Rx'd
"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
I completed
5 rounds of:
Ride Stationary Bike 400 M
12 pull ups on Total Gym Level 10
13:06
20061208
Thrusters/Pull-ups
From 1207
As Rx'd
For time:
65 pound Thrusters, 50 reps
50 Pull-ups
65 pound Thrusters, 30 reps
30 Pull-ups
65 pound Thrusters, 20 reps
20 Pull-ups
Post time
I completed
30 pound Thrusters, 30 reps
30 Pull-ups Total Gym Level 10
30 pound Thrusters, 20 reps
20 Pull-ups Total Gym Level 10
30 pound Thrusters, 10 reps
10 Pull-ups Total Gym Level 10
16:35
Switched my grip alot with the pull-ups which really sped things up. I am guessing it would have been over 20 if I had tried to stick with one grip.
As Rx'd
For time:
65 pound Thrusters, 50 reps
50 Pull-ups
65 pound Thrusters, 30 reps
30 Pull-ups
65 pound Thrusters, 20 reps
20 Pull-ups
Post time
I completed
30 pound Thrusters, 30 reps
30 Pull-ups Total Gym Level 10
30 pound Thrusters, 20 reps
20 Pull-ups Total Gym Level 10
30 pound Thrusters, 10 reps
10 Pull-ups Total Gym Level 10
16:35
Switched my grip alot with the pull-ups which really sped things up. I am guessing it would have been over 20 if I had tried to stick with one grip.
20061206
Murphy
From yesterday as Rx'd
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
Post time
I completed
1 mile Stationary Bike
35 Pull-ups
70 Push-ups
120 Squats
1 mile Stationary Bike
32:51
This was the closest Crossfit has ever come to killing me. This looks so innocent on the surface, but as Eugene Allen describes it I was "tasting pennies".
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
Post time
I completed
1 mile Stationary Bike
35 Pull-ups
70 Push-ups
120 Squats
1 mile Stationary Bike
32:51
This was the closest Crossfit has ever come to killing me. This looks so innocent on the surface, but as Eugene Allen describes it I was "tasting pennies".
20061205
Filthy Fifty
From Yesterday As Rx'd
As Rx'd
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
I completed
20 Box jump, 18 inch box
20 Jumping pull-ups (Total Gym Level 10)
20 Kettlebell swings, 1 pood
Walking Lunge, 20 steps
20 Sit-ups
20 Push press, 30 pounds
20 Good mornings
20 Wall ball shots, 8 pound ball
20 Burpees
20 Standard Jump Rope Jumps
14:18 compared to 14:45
It took me almost 4:00 to complete the Burpees. It does not help that I haven't done anything for almost 2 weeks.
As Rx'd
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
I completed
20 Box jump, 18 inch box
20 Jumping pull-ups (Total Gym Level 10)
20 Kettlebell swings, 1 pood
Walking Lunge, 20 steps
20 Sit-ups
20 Push press, 30 pounds
20 Good mornings
20 Wall ball shots, 8 pound ball
20 Burpees
20 Standard Jump Rope Jumps
14:18 compared to 14:45
It took me almost 4:00 to complete the Burpees. It does not help that I haven't done anything for almost 2 weeks.
20061122
Deadlift/RopeClimb (Towel Pullups)
1122 As Rx'd
For time:
225 pound Deadlift, 15 reps
Rope climb, 5 ascents
225 pound Deadlift, 12 reps
Rope climb, 4 ascents
225 pound Deadlift, 9 reps
Rope climb, 3 ascents
225 pound Deadlift, 6 reps
Rope climb, 2 ascents
225 pound Deadlift, 3 reps
Rope climb, 1 ascent
Post time
I completed
90 pound Deadlift, 15 reps
Towel Pullups, 15 Reps Total Gym Level 8
90 pound Deadlift, 12 reps
Towel Pullups, 12 Reps Total Gym Level 8
90 pound Deadlift, 9 reps
Towel Pullups, 9 Reps Total Gym Level 6
90 pound Deadlift, 6 reps
Towel Pullups, 6 Reps Total Gym Level 6
90 pound Deadlift, 3 reps
Towel Pullups, 3 Reps Total Gym Level 6
11:56
I knew my grip was weak, but this was rediculously hard. I am embarrassed by my performance. It was probably a good thing I don't have more than 90 pounds, I almost couldn't complete the last 3 reps.
For time:
225 pound Deadlift, 15 reps
Rope climb, 5 ascents
225 pound Deadlift, 12 reps
Rope climb, 4 ascents
225 pound Deadlift, 9 reps
Rope climb, 3 ascents
225 pound Deadlift, 6 reps
Rope climb, 2 ascents
225 pound Deadlift, 3 reps
Rope climb, 1 ascent
Post time
I completed
90 pound Deadlift, 15 reps
Towel Pullups, 15 Reps Total Gym Level 8
90 pound Deadlift, 12 reps
Towel Pullups, 12 Reps Total Gym Level 8
90 pound Deadlift, 9 reps
Towel Pullups, 9 Reps Total Gym Level 6
90 pound Deadlift, 6 reps
Towel Pullups, 6 Reps Total Gym Level 6
90 pound Deadlift, 3 reps
Towel Pullups, 3 Reps Total Gym Level 6
11:56
I knew my grip was weak, but this was rediculously hard. I am embarrassed by my performance. It was probably a good thing I don't have more than 90 pounds, I almost couldn't complete the last 3 reps.
20061121
Helen
Completed 1120 from 1119
"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
I substituted
Ride Stationary Bike 800 meters
45 pound Kettlebell X 21 swings
12 Pull-ups on Totalgym Level 10 + 20 pounds
14:35 Compared to 15:29 on 1009. I used both grips (facing forward and back) on pullups today, and helped with the time. Felt better too.
"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
I substituted
Ride Stationary Bike 800 meters
45 pound Kettlebell X 21 swings
12 Pull-ups on Totalgym Level 10 + 20 pounds
14:35 Compared to 15:29 on 1009. I used both grips (facing forward and back) on pullups today, and helped with the time. Felt better too.
20061117
"Diane"
"Diane"
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups
Post time to comments.
I completed
21-15-9 reps of:
90 pound Deadlift
Handstand push-ups on Total Gym Level 7
13:50
compared to 061026
15-12-9
90 pound Deadlift
Handstand Push-ups on Total gym Level 7
9:52
Had to break up the HSPU alot, but completed them and about 30 min later my shoulders are still on fire. I really need to start getting more weight so I can up the deadlift.
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups
Post time to comments.
I completed
21-15-9 reps of:
90 pound Deadlift
Handstand push-ups on Total Gym Level 7
13:50
compared to 061026
15-12-9
90 pound Deadlift
Handstand Push-ups on Total gym Level 7
9:52
Had to break up the HSPU alot, but completed them and about 30 min later my shoulders are still on fire. I really need to start getting more weight so I can up the deadlift.
20061115
Cleans/HSPU
From 061111
As Rx'd
Seven rounds for time of:
135 pound Clean, 10 reps
Handstand Push-ups, 10 reps
Post time
I completed
Five rounds for time of:
70 pound Clean, 10 reps
Handstand Push-ups on Total Gym Level 7, 10 Reps
18:57
70 Pounds was a bit too much by Round 5, 65 pounds would have been a better choice.
As Rx'd
Seven rounds for time of:
135 pound Clean, 10 reps
Handstand Push-ups, 10 reps
Post time
I completed
Five rounds for time of:
70 pound Clean, 10 reps
Handstand Push-ups on Total Gym Level 7, 10 Reps
18:57
70 Pounds was a bit too much by Round 5, 65 pounds would have been a better choice.
20061114
061113-14: Thrusters/ Muscle-ups
061113
WoD as Rx'd Thrusters 3-2-2-2-1-1-1-1-1-1
I completed 50-60-70-80-90-90-90-90-90-90
061114
WoD as Rx'd
30 Muscle-ups for time
I completed 30 Muscle ups for time on Total Gym Level 10
4:31
I will add 20 pounds to the Total Gym next time.
WoD as Rx'd Thrusters 3-2-2-2-1-1-1-1-1-1
I completed 50-60-70-80-90-90-90-90-90-90
061114
WoD as Rx'd
30 Muscle-ups for time
I completed 30 Muscle ups for time on Total Gym Level 10
4:31
I will add 20 pounds to the Total Gym next time.
20061110
Tabata Squats
Last night did Tabata squats for the fun of it.
Scored
13,13,15,11,11,11,11,11 = 96/11
Compared to last time
16,15,14,13,13,10,12,10 = 103/10
Total number of Squat was 7 less, but last night scored higher because they are typically scored by the lowest number of Reps in any set.
Scored
13,13,15,11,11,11,11,11 = 96/11
Compared to last time
16,15,14,13,13,10,12,10 = 103/10
Total number of Squat was 7 less, but last night scored higher because they are typically scored by the lowest number of Reps in any set.
20061109
"Kelly" 061108
As Rx'd for 061101
"Kelly"
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball
Post time
I completed
Three rounds for time of:
Run 400 meters
15 Box jump, 18 inch box
15 Wall ball shots, 15 pound ball
19:05
"Kelly"
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball
Post time
I completed
Three rounds for time of:
Run 400 meters
15 Box jump, 18 inch box
15 Wall ball shots, 15 pound ball
19:05
20061107
Pullups/Squats
Today as Rx'd
Seven rounds for time of:
15 Pull-ups
25 Squats
Post time
I completed
Seven rounds for time of:
8 Pull-ups on Total Gym Level 10 + 20 pounds
15 Squats
13:20
Seven rounds for time of:
15 Pull-ups
25 Squats
Post time
I completed
Seven rounds for time of:
8 Pull-ups on Total Gym Level 10 + 20 pounds
15 Squats
13:20
20061106
Power Snatch/Run
As Rx'd from 061105
Five rounds for time of:
95 pound Power snatch, 15 reps
Run 400 meters
Post time
I completed
Five rounds for time of:
40 pound Power snatch, 10 reps
Stationary Bike 800 meters
16:41
I have trouble finding the right weights with the O-lifts. I seem to either have too light a weight or crappy form. I guess that just means I need to work on them more.
Five rounds for time of:
95 pound Power snatch, 15 reps
Run 400 meters
Post time
I completed
Five rounds for time of:
40 pound Power snatch, 10 reps
Stationary Bike 800 meters
16:41
I have trouble finding the right weights with the O-lifts. I seem to either have too light a weight or crappy form. I guess that just means I need to work on them more.
20061103
Muscleups/ Squats
As Rx'd
Three rounds for time of:
15 Muscle-ups
100 Squats
I did,
3 Rounds
8 muscle-ups (On Total Gym Level 10)
35 Squats
8:18
I Should have either done more muscle-ups or added weight, and I sould have done more in the neighborhood of 50 Squats.
Three rounds for time of:
15 Muscle-ups
100 Squats
I did,
3 Rounds
8 muscle-ups (On Total Gym Level 10)
35 Squats
8:18
I Should have either done more muscle-ups or added weight, and I sould have done more in the neighborhood of 50 Squats.
20061102
20061031
10/10/10
As Rx'd
10 rounds for time of:
10 Pull-ups
10 Ring dips
Post time
I completed
7 rounds for time of:
5 Total Gym Level 10+ 20 pounds Pull-ups
5 dips
10:25
10 rounds for time of:
10 Pull-ups
10 Ring dips
Post time
I completed
7 rounds for time of:
5 Total Gym Level 10+ 20 pounds Pull-ups
5 dips
10:25
20061029
"Strung-out, backwards, and upside down Fran"
061028 As Rx'd
For time:
Run 1200 meters
9 Pull-ups
95 pound Thruster, 9 reps
Run 800 meters
15 Pull-ups
95 pound Thruster, 15 reps
Run 400 meters
21 Pull-ups
95 pound Thruster, 21 reps
I completed
For time:
Run 800 meters
6 Jumping Pull-ups
20 pound Thruster, 6 reps
Run 400 meters
9 Jumping Pull-ups
20 pound Thruster, 9 reps
Run 200 meters
12 Jumping Pull-ups
20 pound Thruster, 12 reps
16:37 I got mixed up when I read the scaling, but oh well It still kicked my butt.
For time:
Run 1200 meters
9 Pull-ups
95 pound Thruster, 9 reps
Run 800 meters
15 Pull-ups
95 pound Thruster, 15 reps
Run 400 meters
21 Pull-ups
95 pound Thruster, 21 reps
I completed
For time:
Run 800 meters
6 Jumping Pull-ups
20 pound Thruster, 6 reps
Run 400 meters
9 Jumping Pull-ups
20 pound Thruster, 9 reps
Run 200 meters
12 Jumping Pull-ups
20 pound Thruster, 12 reps
16:37 I got mixed up when I read the scaling, but oh well It still kicked my butt.
20061026
Diane
"Diane"
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups
Post time to comments.
I completed
15-12-9
90 pound Deadlift
Handstand Push-ups on Total gym Level 7
9:52 Compared to 5:57 on 061016 with 15-9-6 Reps.
I was mildly surprised I did as well as I did after the butt kicking week we have had. I will be glad to rest tomorrow.
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups
Post time to comments.
I completed
15-12-9
90 pound Deadlift
Handstand Push-ups on Total gym Level 7
9:52 Compared to 5:57 on 061016 with 15-9-6 Reps.
I was mildly surprised I did as well as I did after the butt kicking week we have had. I will be glad to rest tomorrow.
20061025
Cindy
Pack:
Complete as many rounds in 20 minutes as you can of:
3 Pull-ups( Total Gym Level 10+20pounds)
6 Push-ups
9 Squats
Completed 13 Rounds which is the same number as last time, but today all sets of Pullups, pushups and squats were unbroken. I sucked all my wind between sets instead of inside them. Plus I was a little sore from Fran yesterday compared to about 3 days rest before the last time, so I am still counting it an improvement.
Complete as many rounds in 20 minutes as you can of:
3 Pull-ups( Total Gym Level 10+20pounds)
6 Push-ups
9 Squats
Completed 13 Rounds which is the same number as last time, but today all sets of Pullups, pushups and squats were unbroken. I sucked all my wind between sets instead of inside them. Plus I was a little sore from Fran yesterday compared to about 3 days rest before the last time, so I am still counting it an improvement.
20061024
Fran
I haven't worked out much lately, but I have completed level one of skills for squats(50), Pushups(10), and Wall Ball(25 shots).
9 sets of 5 each exercise
50 pound Thrusters
Total Gym Level 10+40 pounds pullups.
14:49
Last time I did 20 pound Thrusters and Jumping Pullups
In 5:15
The Pullups are much harder on the Total Gym than jumping, but Jumping is much more vomit inducing.
9 sets of 5 each exercise
50 pound Thrusters
Total Gym Level 10+40 pounds pullups.
14:49
Last time I did 20 pound Thrusters and Jumping Pullups
In 5:15
The Pullups are much harder on the Total Gym than jumping, but Jumping is much more vomit inducing.
20061018
"Elizabeth"
As Rx'd
"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips
Post time
I did
21-15-9 reps of
Clean 60 Pound (Was Actually more of a Power Clean)
Bar Dips
in 16:24(everything except the 9 dips was completed in 13:54)
compared to 060801
21-15 reps of
Clean 30 Pound DB's
Bar Dips
in 14:00
"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips
Post time
I did
21-15-9 reps of
Clean 60 Pound (Was Actually more of a Power Clean)
Bar Dips
in 16:24(everything except the 9 dips was completed in 13:54)
compared to 060801
21-15 reps of
Clean 30 Pound DB's
Bar Dips
in 14:00
20061016
Diane
"Diane"
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups
Post time to comments.
I completed
15-9-6
90 pound Deadlift
Handstand Push-ups on Total gym Level 7
5:54 Compared to 10:07 on 060906
I will complete 15-12-9 Reps next time unless I have more weight available for the Deadlift.
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups
Post time to comments.
I completed
15-9-6
90 pound Deadlift
Handstand Push-ups on Total gym Level 7
5:54 Compared to 10:07 on 060906
I will complete 15-12-9 Reps next time unless I have more weight available for the Deadlift.
20061015
Tabata Squats
Tabata Squats
In twenty seconds, do as many squats as you can, then rest 10 seconds. Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise. The score is the least number of reps for any of the eight intervals.
16,15,14,13,13,10,12,10
In twenty seconds, do as many squats as you can, then rest 10 seconds. Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise. The score is the least number of reps for any of the eight intervals.
16,15,14,13,13,10,12,10
20061013
Pull-ups
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
I did pull-ups on the Total Gym Level 10 +30 pounds 1-7 then dropped to +20 pounds 1-5 Finally dropped to +10 pounds 1-3
compared to 0726
I completed these on the Total Gym Level 10 +30 pounds did 7 minutes then dropped the 30 pounds and did 8 more Pullups.
Use as many sets each minute as needed.
Post number of minutes completed
I did pull-ups on the Total Gym Level 10 +30 pounds 1-7 then dropped to +20 pounds 1-5 Finally dropped to +10 pounds 1-3
compared to 0726
I completed these on the Total Gym Level 10 +30 pounds did 7 minutes then dropped the 30 pounds and did 8 more Pullups.
20061012
"J.T."
"J.T."
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups
Post time
I completed
15-9 reps of:
Handstand push-ups(On the Total Gym Level 7)
Bar dips
Push-ups
And it took me 14:37 to do that.
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups
Post time
I completed
15-9 reps of:
Handstand push-ups(On the Total Gym Level 7)
Bar dips
Push-ups
And it took me 14:37 to do that.
20061010
Box/Rope/KB/Situp/Clean/Run/BackExt
Today's WOD As Rx'd
For time:
20 inch Box jump, 50 reps
Rope climb, 5 ascents
1.5 pood Kettlebell swing, 50 reps
50 sit-ups
40 pound dumbbell Hang power clean, 50 reps
800 meter Run
50 Back extensions
Post time
I completed
For time:
18 inch Box jump, 35 reps
Towel Pullups, 35 Reps on Total Gym Level 10
1 pood Kettlebell swing, 35 reps
35 sit-ups
30 pound dumbbell Hang power clean, 35 reps
1600 meter Stationary Bike Ride
35 Godd Mornings
27:09
Sometimes I think I am a Puppy completing Pack workouts, but sometimes I enjoy the punishment.
For time:
20 inch Box jump, 50 reps
Rope climb, 5 ascents
1.5 pood Kettlebell swing, 50 reps
50 sit-ups
40 pound dumbbell Hang power clean, 50 reps
800 meter Run
50 Back extensions
Post time
I completed
For time:
18 inch Box jump, 35 reps
Towel Pullups, 35 Reps on Total Gym Level 10
1 pood Kettlebell swing, 35 reps
35 sit-ups
30 pound dumbbell Hang power clean, 35 reps
1600 meter Stationary Bike Ride
35 Godd Mornings
27:09
Sometimes I think I am a Puppy completing Pack workouts, but sometimes I enjoy the punishment.
20061009
"Helen"
Today's WoD
"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
I substituted
Ride Stationary Bike 800 meters
45 pound Kettlebell X 21 swings
12 Pull-ups on Totalgym Level 10 + 20 pounds
Completed in 15:29 compared 13:28 last time.
"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
I substituted
Ride Stationary Bike 800 meters
45 pound Kettlebell X 21 swings
12 Pull-ups on Totalgym Level 10 + 20 pounds
Completed in 15:29 compared 13:28 last time.
20061006
"Annie"
As Rx'd
"Annie"
50-40-30-20 and10 rep rounds of:
Double-unders
Sit-ups
Post time
I completed
35-25-20-15 and 10 rep rounds of:
Tuck Jumps
Sit-ups
15:44
"Annie"
50-40-30-20 and10 rep rounds of:
Double-unders
Sit-ups
Post time
I completed
35-25-20-15 and 10 rep rounds of:
Tuck Jumps
Sit-ups
15:44
061004 OHS-Pullups
1005
As Rx'd
Three rounds for time of:
95 pound Overhead squat, 15 reps
15 L Pull-ups
95 pound Split-jerk, 15 reps
15 Knees to elbows
95 pound Hang clean, 15 reps
15 Back extensions, with 25 pounds
Post time
I completed
Three rounds for time of:
30 pound Overhead squat, 15 reps
15 Total Gym Level 10 Pull-ups
30 pound Split-jerk, 15 reps
15 Sit-ups
30 pound Hang clean, 15 reps
15 Back extensions, with 10 pounds
Post time
28:58
OHS was my limiting factor, so I am going to start working on increasing that number.
As Rx'd
Three rounds for time of:
95 pound Overhead squat, 15 reps
15 L Pull-ups
95 pound Split-jerk, 15 reps
15 Knees to elbows
95 pound Hang clean, 15 reps
15 Back extensions, with 25 pounds
Post time
I completed
Three rounds for time of:
30 pound Overhead squat, 15 reps
15 Total Gym Level 10 Pull-ups
30 pound Split-jerk, 15 reps
15 Sit-ups
30 pound Hang clean, 15 reps
15 Back extensions, with 10 pounds
Post time
28:58
OHS was my limiting factor, so I am going to start working on increasing that number.
20061003
"Nasty Girls" for 061001
I forgot to bring my workout clothes yesterday, so I had an extended rest. I will try to work out 4 days in a row this week.
1003
As Rx'd
"Nasty Girls"
3 rounds for time of:
50 Squats
7 Muscle-ups
95 pound Hang power cleans, 10 reps
Post time
I completed
3 rounds for time of:
50 Squats
14 Muscle-ups(on Total Gym Level 10)
50 pound Hang power cleans, 10 reps
Post time
22:04
1003
As Rx'd
"Nasty Girls"
3 rounds for time of:
50 Squats
7 Muscle-ups
95 pound Hang power cleans, 10 reps
Post time
I completed
3 rounds for time of:
50 Squats
14 Muscle-ups(on Total Gym Level 10)
50 pound Hang power cleans, 10 reps
Post time
22:04
20060929
"Michael" 0928
0928 As Rx'd
"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Post time
I completed
Three rounds for time of:
Run 400 meters
35 Good Mornings
35 Sit-ups
26:01
Subbed 400 for 800 as I am still having sinus trouble and was running out of oxygen. Then subbed Good mornings for BE since I dont have the equipment yet. This is one of the hardest workouts for me, Running and Situps tear me up.
"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Post time
I completed
Three rounds for time of:
Run 400 meters
35 Good Mornings
35 Sit-ups
26:01
Subbed 400 for 800 as I am still having sinus trouble and was running out of oxygen. Then subbed Good mornings for BE since I dont have the equipment yet. This is one of the hardest workouts for me, Running and Situps tear me up.
20060927
Cindy
Pack:
Complete as many rounds in 20 minutes as you can of:
3 Pull-ups( Total Gym Level 10+20pounds)
6 Push-ups
9 Squats
Completed 13 Rounds, which is down from 17 Rounds last time, but Pullups were on Total Gym instead of Jumping and I am fighting some sinus congestion so some of the time was spent hacking.
Complete as many rounds in 20 minutes as you can of:
3 Pull-ups( Total Gym Level 10+20pounds)
6 Push-ups
9 Squats
Completed 13 Rounds, which is down from 17 Rounds last time, but Pullups were on Total Gym instead of Jumping and I am fighting some sinus congestion so some of the time was spent hacking.
20060925
9/23/06 Lunge/Run/Squat
Ego is quite possibly the most evil thing there is. When I first saw the WOD I thought hey I have been getting better I may be able to pull this one off. Well I did. After 19:54 I finally completed a 100m Lunge, 800m Run and 100 Squats. You know in my condition after 100m of Walking Lunges your quadriceps are no longer functioning muscles. I am still sore on Monday.
20060921
"Lynne"
Scaled Lynne, As I don't have weights up to my body weight did Max Pushups and equal number of Jumping pullups
23,14,11,9,7
up from last time
21,11,10,8,6
It's amazing what your mind can do. I determined before I started that I would get at least one more each set and that's exactly what happened the last 3 sets. My body screamed until I did one more and then I collapsed. Maybe next time I will make sure to do 2 more and test my theory that our mind can make our body do anything we want it to.
23,14,11,9,7
up from last time
21,11,10,8,6
It's amazing what your mind can do. I determined before I started that I would get at least one more each set and that's exactly what happened the last 3 sets. My body screamed until I did one more and then I collapsed. Maybe next time I will make sure to do 2 more and test my theory that our mind can make our body do anything we want it to.
20060919
Tabata Something Else
Did the puppies scale, but suprisingly this was too easy, except for the fact I can't do full pullups yet. I did the pull-ups on Total Gym Level 10.
Pullups 9/7/5/3
Pushups 11/8/5/4
Situps 7/7/7/4
Squats 15/14/14/13
I was not really huffing until the middle of the situps. I am thinking of doing like 6 rounds next time, but I may just go for the full 8, probably depends on how long til it comes back up. I have also got to get serious about getting my pullup going I will try to work them again after work tonight.
Pullups 9/7/5/3
Pushups 11/8/5/4
Situps 7/7/7/4
Squats 15/14/14/13
I was not really huffing until the middle of the situps. I am thinking of doing like 6 rounds next time, but I may just go for the full 8, probably depends on how long til it comes back up. I have also got to get serious about getting my pullup going I will try to work them again after work tonight.
20060918
Two Hands Anyway
As Rx'd
For time:
95 pound Clean and Jerk, 50 reps
Post time
Scaled
For time:
50 pound Clean and Jerk, 50 reps
(Hang Power Cleans + Jerk)
9:40
I could have done more weight, but I am just getting over being sick so I did not want to push too much.
For time:
95 pound Clean and Jerk, 50 reps
Post time
Scaled
For time:
50 pound Clean and Jerk, 50 reps
(Hang Power Cleans + Jerk)
9:40
I could have done more weight, but I am just getting over being sick so I did not want to push too much.
20060911
50/50
I did sunday's WOD today,
As Rx'd
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Post time
I completed
20 Box jump, 18 inch box
20 Jumping pull-ups (Total Gym Level 10)
20 Kettlebell swings, 1 pood
Walking Lunge, 20 steps
20 Sit-ups
20 Push press, 30 pounds
20 Good mornings
20 Wall ball shots, 8 pound ball
20 Burpees
20 Standard Jump Rope Jumps
in 14:45
Comared to
20 Box Jump
20 Jump Pull-ups (Total Gym Level 10)
20 KB swings, 1 pood
Walking lunge, 20 steps
20 push press, 30 pounds
20 Plyotoss shot, 8 pound ball
20 Jump Squats
20 Pushups
in 13:13
I added 3 exercises and did Burpees instead of Squat Jumps and Pushups, so adding only 1:32 to my time is a pretty good improvement. In fact Iwas at about 10:00 min when I started the Burpees.
As Rx'd
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Post time
I completed
20 Box jump, 18 inch box
20 Jumping pull-ups (Total Gym Level 10)
20 Kettlebell swings, 1 pood
Walking Lunge, 20 steps
20 Sit-ups
20 Push press, 30 pounds
20 Good mornings
20 Wall ball shots, 8 pound ball
20 Burpees
20 Standard Jump Rope Jumps
in 14:45
Comared to
20 Box Jump
20 Jump Pull-ups (Total Gym Level 10)
20 KB swings, 1 pood
Walking lunge, 20 steps
20 push press, 30 pounds
20 Plyotoss shot, 8 pound ball
20 Jump Squats
20 Pushups
in 13:13
I added 3 exercises and did Burpees instead of Squat Jumps and Pushups, so adding only 1:32 to my time is a pretty good improvement. In fact Iwas at about 10:00 min when I started the Burpees.
20060909
10K & Cindy
060907
WOD as Rx'd
Run 10K
I rode 10K on the stationary bike in 21:25.
060908
WOD as Rx'd
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
I completed the scaled version from Brand X.
Complete as many rounds in 20 minutes as you can of:
3 Jumping Pull-ups
6 Push-ups
9 Squats
I completed 17 rounds in 19:31
compared to 060712
Complete as many rounds in 20 minutes as you can of:
3 Jumping Pull-ups
6 Push-ups
9 Squats
Completed 15 Rounds
WOD as Rx'd
Run 10K
I rode 10K on the stationary bike in 21:25.
060908
WOD as Rx'd
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
I completed the scaled version from Brand X.
Complete as many rounds in 20 minutes as you can of:
3 Jumping Pull-ups
6 Push-ups
9 Squats
I completed 17 rounds in 19:31
compared to 060712
Complete as many rounds in 20 minutes as you can of:
3 Jumping Pull-ups
6 Push-ups
9 Squats
Completed 15 Rounds
20060907
Pull/Push/Squat-Diane
060903 Rx'd
Add five reps to each exercise, each round, completing as many rounds as possible in 30 minutes of:
5 Pull-ups
10 Push-ups
15 Squats
Post rounds
I completed
Add two reps to each exercise, each round, completing as many rounds as possible in 12 minutes of:
2 Jumping Pull-ups
4 Push-ups
6 Squats
I completed 6 rounds.
060906
"Diane"
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups
Post time to comments.
Compare to 060403
I completed
15-9-6
90 pound Deadlift
Handstand Push-ups on Total gym Level 7
10:07
Add five reps to each exercise, each round, completing as many rounds as possible in 30 minutes of:
5 Pull-ups
10 Push-ups
15 Squats
Post rounds
I completed
Add two reps to each exercise, each round, completing as many rounds as possible in 12 minutes of:
2 Jumping Pull-ups
4 Push-ups
6 Squats
I completed 6 rounds.
060906
"Diane"
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups
Post time to comments.
Compare to 060403
I completed
15-9-6
90 pound Deadlift
Handstand Push-ups on Total gym Level 7
10:07
20060831
Thrusters/Pullups
Today's WoD as Rx'd
Five rounds for time of:
45 pound Thruster, 30 reps
30 "L" Pull-ups
Post time
I completed
Five rounds for time of:
30pound Thruster, 15 reps
15 Jumping Pull-ups on Total Gym Level 10
in 15:05
I believe my HS are 95+% healed, so after a Rest day tomarrow I should be ready to go 100% this weekend.
Five rounds for time of:
45 pound Thruster, 30 reps
30 "L" Pull-ups
Post time
I completed
Five rounds for time of:
30pound Thruster, 15 reps
15 Jumping Pull-ups on Total Gym Level 10
in 15:05
I believe my HS are 95+% healed, so after a Rest day tomarrow I should be ready to go 100% this weekend.
20060829
Back Ext/Wall Ball/Box Jump
Today's WOD as Rx'd
50-40-30-20, then 10 rep rounds, for total time of:
Back extensions
Wall ball shots, 20 pound ball, ten foot target
Box jump, 24" box
Post time
I completed
30-20-10, then 5 rep rounds, for total time of:
Good Mornings
Wall ball shots 8 pound ball, ten foot target
Box jump, 12" box
13:47
Today felt really good, I was suprised I was not sore from yesterday so I pushed a little harder today, and had to back off a few times or take it slowly. But I feel about 90% back. I hope to be going 95-100% by this weekend.
50-40-30-20, then 10 rep rounds, for total time of:
Back extensions
Wall ball shots, 20 pound ball, ten foot target
Box jump, 24" box
Post time
I completed
30-20-10, then 5 rep rounds, for total time of:
Good Mornings
Wall ball shots 8 pound ball, ten foot target
Box jump, 12" box
13:47
Today felt really good, I was suprised I was not sore from yesterday so I pushed a little harder today, and had to back off a few times or take it slowly. But I feel about 90% back. I hope to be going 95-100% by this weekend.
20060828
RopeClimb/SLDL
Still working on my HS slowly. Did scaled version of Saturday's WOD.
As Rx'd
Two rounds for time of:
15 ft. Rope climb, 3 ascents
1.5 pood Kettlebell swings, 21 reps
75 pound Stiff legged deadlifts, 21 reps
21 Knees to elbows
21 Double unders
Post time
I completed
Two rounds for time of:
Towel Pullups x15 on Total Gym Level 10
25# KB swings, 15 reps
35 pound Stiff legged deadlifts, 15 reps
15 Knees to elbows (best I could,pretty ugly)
15 Rope Skips
16:00
Took things very slow especially with SLDL. Some soreness in HS, but felt good to work them.
As Rx'd
Two rounds for time of:
15 ft. Rope climb, 3 ascents
1.5 pood Kettlebell swings, 21 reps
75 pound Stiff legged deadlifts, 21 reps
21 Knees to elbows
21 Double unders
Post time
I completed
Two rounds for time of:
Towel Pullups x15 on Total Gym Level 10
25# KB swings, 15 reps
35 pound Stiff legged deadlifts, 15 reps
15 Knees to elbows (best I could,pretty ugly)
15 Rope Skips
16:00
Took things very slow especially with SLDL. Some soreness in HS, but felt good to work them.
20060822
HSPU/Pullups
I pulled my Hamstrings at a Speed Course on Friday, so I have not worked out since them. I have my HS Taped up now, but want to take at least a week before I try anything with my legs. So today I did a workout that I completed about 3 months ago.
5 HSPU
12 Pullups
As many rounds as possible in 20 minutes.
Last time was 060531
On Total gym Level 6 I completed 7 rounds. ~230lbs/ ~94lbs
Today I completed 8 Rounds on Level 7. ~225lbs/ ~104.5lbs
5 HSPU
12 Pullups
As many rounds as possible in 20 minutes.
Last time was 060531
On Total gym Level 6 I completed 7 rounds. ~230lbs/ ~94lbs
Today I completed 8 Rounds on Level 7. ~225lbs/ ~104.5lbs
20060817
WallBall/Pullups
0817 WOD As Rx'd
For time:
50 Wall-ball shots
50 L Pull-ups
35 Wall-ball shots
35 L Pull-ups
20 Wall-ball shots
20 L Pull-ups
Post time to comments.
_________________
I completed
For time:
25 Wall-ball shots 8 pound ball
25 Jumping pull ups
15 Wall-ball shots 8 pound ball
15 Jumping pull ups
5 Wall-ball shots 8 pound ball
5 Jumping pull ups
5:06
For time:
50 Wall-ball shots
50 L Pull-ups
35 Wall-ball shots
35 L Pull-ups
20 Wall-ball shots
20 L Pull-ups
Post time to comments.
_________________
I completed
For time:
25 Wall-ball shots 8 pound ball
25 Jumping pull ups
15 Wall-ball shots 8 pound ball
15 Jumping pull ups
5 Wall-ball shots 8 pound ball
5 Jumping pull ups
5:06
20060815
Back Ext/Situp
WOD As Rx'd
Tuesday 060815
For time:
50 Back Extensions
50 Sit-ups
40 Back Extensions
40 Sit-ups
30 Back Extensions
30 Sit-ups
20 Back Extensions
20 Sit-ups
10 Back Extensions
10 Sit-ups
Post time to comments.
If a glute-ham developer is not available, do the sit-ups on the ground and substitute good mornings for the back extensions.
I completed
25 Good Mornings
25 Sit-ups
20 Good Mornings
20 Sit-ups
15 Good Mornings
15 Sit-ups
10 Good Mornings
10 Sit-ups
5 Good Mornings
5 Sit-ups
I completed in 10:10
Tuesday 060815
For time:
50 Back Extensions
50 Sit-ups
40 Back Extensions
40 Sit-ups
30 Back Extensions
30 Sit-ups
20 Back Extensions
20 Sit-ups
10 Back Extensions
10 Sit-ups
Post time to comments.
If a glute-ham developer is not available, do the sit-ups on the ground and substitute good mornings for the back extensions.
I completed
25 Good Mornings
25 Sit-ups
20 Good Mornings
20 Sit-ups
15 Good Mornings
15 Sit-ups
10 Good Mornings
10 Sit-ups
5 Good Mornings
5 Sit-ups
I completed in 10:10
20060814
20060811
Run/ Thruster
060810 WOD as Rx'd
Five rounds for time of:
Row 500 meters
45 pound Thrusters, 30 reps
I completed
Three rounds for time of:
Run 400 meters
10 pound Dumbbell Thrusters, 20 reps
in 12:56
Five rounds for time of:
Row 500 meters
45 pound Thrusters, 30 reps
I completed
Three rounds for time of:
Run 400 meters
10 pound Dumbbell Thrusters, 20 reps
in 12:56
Vacation 0803-0809
On vacation in Colorado Thursday in Gunnison (about 7500 feet) Friday-Sunday at cabin (9000 feet)
Thursday 0803 I went for a Run of 400-600 meters then did approximately x6 Deadlift, Clean and Jerk, and Snatch with 3 different sized logs I found then finished with a run of 800-1200 meters.
Friday 0804 Not much of note today
Saturday 0805 Went Running with my brother, former Army, I did about 3200 meters of Run/Walk with about half of the walking while holding a 30-40 pound rock. Also raced up a very steep hill later in the day and fixed fence.
Sunday 0806-0809 Spent most of my time traveling so not much work got done.
Thursday 0803 I went for a Run of 400-600 meters then did approximately x6 Deadlift, Clean and Jerk, and Snatch with 3 different sized logs I found then finished with a run of 800-1200 meters.
Friday 0804 Not much of note today
Saturday 0805 Went Running with my brother, former Army, I did about 3200 meters of Run/Walk with about half of the walking while holding a 30-40 pound rock. Also raced up a very steep hill later in the day and fixed fence.
Sunday 0806-0809 Spent most of my time traveling so not much work got done.
Vacation 0803-0809
On vacation in Colorado Thursday in Gunnison (about 7500 feet) Friday-Sunday at cabin (9000 feet)
Thursday 0803 I went for a Run of 400-600 meters then did approximately x6 Deadlift, Clean and Jerk, and Snatch with 3 different sized logs I found then finished with a run of 800-1200 meters.
Friday 0804 Not much of note today
Saturday 0805 Went Running with my brother, former Army, I did about 3200 meters of Run/Walk with about half of the walking while holding a 30-40 pound rock. Also raced up a very steep hill later in the day and fixed fence.
Sunday 0806-0809 Spent most of my time traveling so not much work got done.
Thursday 0803 I went for a Run of 400-600 meters then did approximately x6 Deadlift, Clean and Jerk, and Snatch with 3 different sized logs I found then finished with a run of 800-1200 meters.
Friday 0804 Not much of note today
Saturday 0805 Went Running with my brother, former Army, I did about 3200 meters of Run/Walk with about half of the walking while holding a 30-40 pound rock. Also raced up a very steep hill later in the day and fixed fence.
Sunday 0806-0809 Spent most of my time traveling so not much work got done.
20060801
Elizabeth 0729
I completed Elizabeth today since I missed her on 060729.
As Rx'd
"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips
Post time
I did
21-15 reps of
Clean 30 Pound DB's
Bar Dips
in 14:00
Today will be the last day I post until 060810 because I will be on vacation. I will be in the mountains of Colorado, so I hope to do lots of outdoor running, climbing, swimming, and work. I will post a record of everything I do.
As Rx'd
"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips
Post time
I did
21-15 reps of
Clean 30 Pound DB's
Bar Dips
in 14:00
Today will be the last day I post until 060810 because I will be on vacation. I will be in the mountains of Colorado, so I hope to do lots of outdoor running, climbing, swimming, and work. I will post a record of everything I do.
20060729
Took some extra Rest days this week
060725 Rest Day
060726 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
I completed these on the Total Gym Level 10 +30 pounds did 7 minutes then dropped the 30 pounds and did 8 more Pullups.
060727 Rest Day
060728 As Rx'd
"Candy"
Five rounds for time of:
20 Pull-ups
40 Push-ups
60 Squats
Compare to "Cindy"
I completed
Three rounds for time of:
12 Pull-ups
24 Push-ups
36 Squats
In 13:40
Compared to
Scaled down Cindy from Brand X
Pack:
Complete as many rounds in 20 minutes as you can of:
3 Pull-ups
6 Push-ups
9 Squats
Completed 15 Rounds
060725 Rest Day
060726 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
I completed these on the Total Gym Level 10 +30 pounds did 7 minutes then dropped the 30 pounds and did 8 more Pullups.
060727 Rest Day
060728 As Rx'd
"Candy"
Five rounds for time of:
20 Pull-ups
40 Push-ups
60 Squats
Compare to "Cindy"
I completed
Three rounds for time of:
12 Pull-ups
24 Push-ups
36 Squats
In 13:40
Compared to
Scaled down Cindy from Brand X
Pack:
Complete as many rounds in 20 minutes as you can of:
3 Pull-ups
6 Push-ups
9 Squats
Completed 15 Rounds
20060724
Run/Thruster
Today's WOD As Rx'd
Thruster 3-2-2-2-1-1-1-1-1 reps
But since I don't have a large enough assortment of weights for this to be a challenge, I dug through the archives and found an old WOD and adjusted it.
I did
3Rounds
Run 400 Meters
15#DB Thrusters x 10 Reps.
I completed in 10:34
Then did 20 jumping Pull-ups
Thruster 3-2-2-2-1-1-1-1-1 reps
But since I don't have a large enough assortment of weights for this to be a challenge, I dug through the archives and found an old WOD and adjusted it.
I did
3Rounds
Run 400 Meters
15#DB Thrusters x 10 Reps.
I completed in 10:34
Then did 20 jumping Pull-ups
20060722
060722
Rested yesterday so I completed Fridays today
As Rx'd
Complete as many rounds in 20 minutes as you can of:
Walking lunge, carrying 25 pound dumbbells, 10 steps
Weighted pull-ups, with 25 pound dumbbell, 10 reps
Post number of rounds
I completed,
Complete as many rounds in 15 minutes as you can of:
Walking lunge, carrying 15 pound dumbbells, 10 steps
Jumping pull-ups, 20 reps
Post number of rounds
I completed 5 rounds in 13:45
My Biceps and Hamstrings are on fire.
As Rx'd
Complete as many rounds in 20 minutes as you can of:
Walking lunge, carrying 25 pound dumbbells, 10 steps
Weighted pull-ups, with 25 pound dumbbell, 10 reps
Post number of rounds
I completed,
Complete as many rounds in 15 minutes as you can of:
Walking lunge, carrying 15 pound dumbbells, 10 steps
Jumping pull-ups, 20 reps
Post number of rounds
I completed 5 rounds in 13:45
My Biceps and Hamstrings are on fire.
20060720
060718-20
060718 Worked out again with my wife since no running was involved.
As Rx'd
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
I completed
Nine rounds, 5 reps, for time of:
10#DB pound Thruster
Jumping Pull-ups
Completed in 5:15
060719
Rest Day
060720
As Rx'd
Five rounds for time of:
75 pound Snatch, 3 reps
75 pound Overhead squat, 15 reps
Run 400 meters
Post time to comments.
I did
Three rounds for time of:
15-25 pound Snatch, 3 reps
15-25 pound Overhead squat, 10 reps
Run 400 meters
completed in 15:06
As Rx'd
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
I completed
Nine rounds, 5 reps, for time of:
10#DB pound Thruster
Jumping Pull-ups
Completed in 5:15
060719
Rest Day
060720
As Rx'd
Five rounds for time of:
75 pound Snatch, 3 reps
75 pound Overhead squat, 15 reps
Run 400 meters
Post time to comments.
I did
Three rounds for time of:
15-25 pound Snatch, 3 reps
15-25 pound Overhead squat, 10 reps
Run 400 meters
completed in 15:06
20060718
20060717
060714-0717
Friday night 060714 Did not work out as much as planned, Friday nights just seem so blah and with my wife working I am very unmotivated to get off my butt. Can't wait til she is done working. Did 300M Run and 12-15 Tire flips.
060717
As Rx'd
Complete as many rounds in twenty minutes as you can of:
95 pound Squat clean, 10 reps
10 Dips
Post rounds completed to comments.
Each clean begins on the floor, is caught in a full squat, and isn't dropped to the hang again until your hips and legs come to full extension.
What I did adapted from BrandXmartialarts.com
Puppies
Complete as many rounds in 12 minutes as you can of:
30 pound Dumbbell Squat clean, 10 reps
8 Dips
I completed 3 rounds in 11:30
060717
As Rx'd
Complete as many rounds in twenty minutes as you can of:
95 pound Squat clean, 10 reps
10 Dips
Post rounds completed to comments.
Each clean begins on the floor, is caught in a full squat, and isn't dropped to the hang again until your hips and legs come to full extension.
What I did adapted from BrandXmartialarts.com
Puppies
Complete as many rounds in 12 minutes as you can of:
30 pound Dumbbell Squat clean, 10 reps
8 Dips
I completed 3 rounds in 11:30
20060714
060713
Did
3 rounds
Run 400 M
10 Deadlifts (10 pound DB's)
10 Cleans (10 pound DB's)
Took 25 min to complete because I was waiting for my wife so I could make sure she was doing her cleans correctly, plus I knew I would be working out tonight while she was at work.
3 rounds
Run 400 M
10 Deadlifts (10 pound DB's)
10 Cleans (10 pound DB's)
Took 25 min to complete because I was waiting for my wife so I could make sure she was doing her cleans correctly, plus I knew I would be working out tonight while she was at work.
20060712
060712
Scaled down Cindy from Brand X
Pack:
Complete as many rounds in 20 minutes as you can of:
3 Pull-ups
6 Push-ups
9 Squats
Completed 15 Rounds then momentarily passed into the beyond.
Compared to 0630
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
I completed 5 rounds in 11 minutes
Pack:
Complete as many rounds in 20 minutes as you can of:
3 Pull-ups
6 Push-ups
9 Squats
Completed 15 Rounds then momentarily passed into the beyond.
Compared to 0630
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
I completed 5 rounds in 11 minutes
20060711
060711
Today was a Rest day on the main page so I did some Pull-up work. I was on the Total Gym Level 10 used a ladder approach dropping the weight at the top of the ladder.
+70# 1,2,3,4,3
+60# 1,2,3,4,3
+50# 2,4,3
+40# 2,4,4
Followed by 6 muscleups
Compared to 0621
+70# 1,2,3,2
+60# 1,2,3
+50# 1,2,3,4
+40# 3
+70# 1,2,3,4,3
+60# 1,2,3,4,3
+50# 2,4,3
+40# 2,4,4
Followed by 6 muscleups
Compared to 0621
+70# 1,2,3,2
+60# 1,2,3
+50# 1,2,3,4
+40# 3
20060710
Squats 060710
Did 5x5 Front squats today with 70 pounds since that is all the weight I have right now. Then I did 5x5 Overhead Squats with 20 pounds.
060708-0709
0708 Did the puppies scale of "Lynne" where I just did the same number of pullups as I did Pushups.
Puppies:
do 5 rounds of
max push ups
max jumping pull ups
Scored 21,11,10,8,6
0709 Today I was a Buttercup since I can't yet do pullups and didn't have a place to do regular dips at home.
Buttercups:
three rounds for time of:
20 Wall ball shots, 14-20 pound ball
14 jumping pull ups
14 bench dips
did in 9:32
Puppies:
do 5 rounds of
max push ups
max jumping pull ups
Scored 21,11,10,8,6
0709 Today I was a Buttercup since I can't yet do pullups and didn't have a place to do regular dips at home.
Buttercups:
three rounds for time of:
20 Wall ball shots, 14-20 pound ball
14 jumping pull ups
14 bench dips
did in 9:32
20060706
060704-0706
0704- Camped out at the lake last night and did about 3 hours in the lake with my daughter then stayed up late shooting off fireworks.
0705- Extremely sore and Sunburned so I took a rest day
0706- Started to do Nancy today, Started with 15# DB for overhead squats, did great with first set, second set was already too tired to do good form, and my right knee started hurting on the 4th rep so I dropped down to 10# DB and still hurt, so I did air and still hurt, so I called it quits and will keep an eye on my knee and work on form tomorrow.
0705- Extremely sore and Sunburned so I took a rest day
0706- Started to do Nancy today, Started with 15# DB for overhead squats, did great with first set, second set was already too tired to do good form, and my right knee started hurting on the 4th rep so I dropped down to 10# DB and still hurt, so I did air and still hurt, so I called it quits and will keep an eye on my knee and work on form tomorrow.
20060703
060703
For time:
20 Walking lunge steps
15 Pull-ups (On Total Gym Level 10 + 20 pounds)
35 Box jumps, 18 inch box
20 dips
20 Kettlebell swings, 50 pounds
20 Sit-ups
15 Hang squat cleans, 25 pound dumbells
20 Wall ball shots, 20 pound ball
12 Towel Pullups (on total gym level 7
Finished in ~20 min. I was going for 15 towel pullups, but got interupted by a patient and was unable to finish my workout or to have an exact time. Excellent work though.
20 Walking lunge steps
15 Pull-ups (On Total Gym Level 10 + 20 pounds)
35 Box jumps, 18 inch box
20 dips
20 Kettlebell swings, 50 pounds
20 Sit-ups
15 Hang squat cleans, 25 pound dumbells
20 Wall ball shots, 20 pound ball
12 Towel Pullups (on total gym level 7
Finished in ~20 min. I was going for 15 towel pullups, but got interupted by a patient and was unable to finish my workout or to have an exact time. Excellent work though.
20060630
060629-30
060629 Worked on handstands in the Yard until I kicked up too hard and instead of just rolling, I tried to hold it and landed flat on my back.
060630
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
I completed 5 rounds in 11 minutes, and wimped out because It is 2150 and I have to work tomorrow.
060630
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
I completed 5 rounds in 11 minutes, and wimped out because It is 2150 and I have to work tomorrow.
20060627
060627
Back Squat 5-5-5-5-5 reps
I only have access to 70 pounds of Barbell weights at this time, so I did 5x5 of 70 pounds, plus 3 on the last set. Because of the low weight I should have done more reps like 10x5 but I wanted to do some KB work. So I did 8 minutes of 30 sec on and 30 sec rest with 1 pood alternating Right and Left one hand swings for 16,16,16,16,15,15,12,12 Reps.
Took the kids to the park and did some chinups including 1 almost dead hang immediately followed by 2 more kips. Then I attempted more handstands and actually held one for about 2-3 seconds.
I only have access to 70 pounds of Barbell weights at this time, so I did 5x5 of 70 pounds, plus 3 on the last set. Because of the low weight I should have done more reps like 10x5 but I wanted to do some KB work. So I did 8 minutes of 30 sec on and 30 sec rest with 1 pood alternating Right and Left one hand swings for 16,16,16,16,15,15,12,12 Reps.
Took the kids to the park and did some chinups including 1 almost dead hang immediately followed by 2 more kips. Then I attempted more handstands and actually held one for about 2-3 seconds.
20060626
06/26/06
Complete as many rounds in twenty minutes as you can of:
21 Jumping pull-ups
65 pound barbell Thruster, 15 reps
Post rounds completed and any thoughts or analysis regarding the jumping pull-up to comments.
Set-up so that your pull-up bar is about nine inches below your max reach and jump vigorously for each rep. Count only the reps where you go from full arm and shoulder extension to chin over the bar.
I did:
21 Jumping pull-ups (on TotalGym Level 10)
25 pound dumbbell Thruster, 15 reps
I completed 3 rounds. I have no energy today due to poor eating today, probably will all week.
Did some work on practicing handstands in the yard while the kids played.
21 Jumping pull-ups
65 pound barbell Thruster, 15 reps
Post rounds completed and any thoughts or analysis regarding the jumping pull-up to comments.
Set-up so that your pull-up bar is about nine inches below your max reach and jump vigorously for each rep. Count only the reps where you go from full arm and shoulder extension to chin over the bar.
I did:
21 Jumping pull-ups (on TotalGym Level 10)
25 pound dumbbell Thruster, 15 reps
I completed 3 rounds. I have no energy today due to poor eating today, probably will all week.
Did some work on practicing handstands in the yard while the kids played.
20060623
06/23/06
Today's Workout was
Push Jerk 3-2-2-2-1-1-1-1-1 reps
Since I don't have access to many weights I used the biggest I could and
did 14 Straight Reps with 30 pound Dumbbells. I will try to work on my
handstand this evening if the weather cooperates, I will keep you posted.
20060622
"Helen"
Today's WoD
"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
I substituted
Ride Stationary Bike 800 meters
45 pound Kettlebell X 21 swings
12 Pull-ups on Totalgym Level 10 + 20 pounds
Completed in 13:28
20060621
First Day
Today is my first post. I have been doing crossfit for about 4 months and have had a log over at purposely primitive, but I felt like I needed something of my own.
Today was a Rest day on the main page so I did some Pull-up work. I was on the Total Gym Level 10 used a ladder approach dropping the weight at the top of the ladder.
+70# 1,2,3,2
+60# 1,2,3
+50# 1,2,3,4
+40# 3
Today was a Rest day on the main page so I did some Pull-up work. I was on the Total Gym Level 10 used a ladder approach dropping the weight at the top of the ladder.
+70# 1,2,3,2
+60# 1,2,3
+50# 1,2,3,4
+40# 3
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About Me
- Jerimiah
- Jerimiah is a Physical Therapist Assistant and a Level 1 CrossFit Trainer. He has been active in sports and fitness since childhood. With his experience he has developed the philosophy that fitness is best attained through functional and natural movements. Some people just need to be reminded how to move. He coaches at CrossFit Tulsa for the 6:00 am class Monday thru Friday each week. Private sessions are also available with Jeirmiah or other CrossFit Tulsa trainers . Please call Jerimiah or stop by CrossFit Tulsa for schedule availability.