AMRAP 14 minutes:
7 burpees
14 1-arm snatch (40# DB)
21 double unders
5 rounds. This was completely because of the double unders. At least half of my time was spent jumping rope, and failing double unders. I'm going to add these in a little bit in my warm-ups, but at this point I'm not particularly worried about it. I've made such little progress since I've started that they seem like more skill work than actually providing any benefit to my workouts.
20100227
20100226
Thruster/Pull-up Ladder
With a continously running clock perform 1 Thruster & 1 Pullup the first minute, two Thrusters/Pullups the second minute and so forth…continuing as long as you are able to.
12 minutes, using 75# for thrusters. Stopped at the end of the minute rather than moving into the next round. Probably could have gotten at least 12.5, but I felt terrible, run down and sick. Need to rest up this weekend
12 minutes, using 75# for thrusters. Stopped at the end of the minute rather than moving into the next round. Probably could have gotten at least 12.5, but I felt terrible, run down and sick. Need to rest up this weekend
20100225
1RM Press, Team Workout
1. 1RM Press: Worked up to 125#
2. Team Workout (with a partner): 12:24
4x200 each
100 Wall ball @ 20#, while partner holds a handstand. Switch at failure of either
100 Back Squat @ 95#, while partner does knees to elbows. Switch at failure
The press tied my PR, which was back when I was doing SS, so I guess that's a small plus. But I'm kind of disappointed I haven't made any progress since then. Press is definitely my weakest lift, and even though I've tried to add in some additional work, it hasn't made much difference. Need to add some more overhead stuff, not really sure what though.
Not sure exactly what the time was on the team workout, somewhere around 12:24. My overhead weakness got me on this one too, felt good in the first handstand, but collapsed the second time. Ended up switching over to holding 40# DB overhead
2. Team Workout (with a partner): 12:24
4x200 each
100 Wall ball @ 20#, while partner holds a handstand. Switch at failure of either
100 Back Squat @ 95#, while partner does knees to elbows. Switch at failure
The press tied my PR, which was back when I was doing SS, so I guess that's a small plus. But I'm kind of disappointed I haven't made any progress since then. Press is definitely my weakest lift, and even though I've tried to add in some additional work, it hasn't made much difference. Need to add some more overhead stuff, not really sure what though.
Not sure exactly what the time was on the team workout, somewhere around 12:24. My overhead weakness got me on this one too, felt good in the first handstand, but collapsed the second time. Ended up switching over to holding 40# DB overhead
20100224
AMRAP Deadlift/Push-up (DLPU)
AMRAP 20 minutes:
1 Deadlift @ bodyweight, 1 Push-up: 162 @ 155
This was a tough workout. The quick turnover on the deadlift and push-up made it into what basically amounted to a burpee, but with weight. Initially tried to do 10 on the minute, and made it with this for the first 10 minutes, but died after that. Finished with 162 total reps. Not awful but I think I could do better next time
1 Deadlift @ bodyweight, 1 Push-up: 162 @ 155
This was a tough workout. The quick turnover on the deadlift and push-up made it into what basically amounted to a burpee, but with weight. Initially tried to do 10 on the minute, and made it with this for the first 10 minutes, but died after that. Finished with 162 total reps. Not awful but I think I could do better next time
20100223
Max Snatch, OHS/Burpees
1RM Snatch: worked up to 120. Still don't have very good form on this, but it got better during the workout. Need to get more explosive at the top, focus on punching the weight up at the top
22-15-9 Overhead Squat @ 95#, Burpees: 8:31. I think the burpees were tougher on me than the OHS, just wasn't feeling it today. The OHS felt fairly good, need to work on the depth though with weight.
22-15-9 Overhead Squat @ 95#, Burpees: 8:31. I think the burpees were tougher on me than the OHS, just wasn't feeling it today. The OHS felt fairly good, need to work on the depth though with weight.
20100222
BRING IT
1. Warm Up: 30-20-10 Box Jumps, Push-ups, Squats
2. Strength: 1 RM Squat Clean
3. Stamina: 15 x Squat Cleans (90% 1RM), 50 x Squat Jumps, 50 x Weighted Sit-ups (45#),
4. Work Capacity: "JT": 21-15-9: HSPU, Ring Dip
---------------------------
1. rx'd
2. 185. PR by 20 pounds. This was the first time I've really felt good doing full squat cleans, and I could tell a huge difference, as shown by the big PR. Form felt great all the way up to 185. Tried for 190 but just couldn't get under it.
3. rx'd with 155# cleans, and 15# bar for the squat jumps.
4. 13 something. didn't finish. This didn't go well at all. I used 115# and did push press, but could only get through the first 2 rounds before my shoulders were crushed
2. Strength: 1 RM Squat Clean
3. Stamina: 15 x Squat Cleans (90% 1RM), 50 x Squat Jumps, 50 x Weighted Sit-ups (45#),
4. Work Capacity: "JT": 21-15-9: HSPU, Ring Dip
---------------------------
1. rx'd
2. 185. PR by 20 pounds. This was the first time I've really felt good doing full squat cleans, and I could tell a huge difference, as shown by the big PR. Form felt great all the way up to 185. Tried for 190 but just couldn't get under it.
3. rx'd with 155# cleans, and 15# bar for the squat jumps.
4. 13 something. didn't finish. This didn't go well at all. I used 115# and did push press, but could only get through the first 2 rounds before my shoulders were crushed
20100220
Lynne
Crossfit benchmark workout: Lynne (max bench @ bodyweight/max pull-ups, 5 rounds)
Total: 173...I'm sure this was the total, don't have the individual rounds written down but I think they went something like this:
Round 1: 12/25
2: 10/25
3: 9/26
4: 7/23
5: 6/21
Pleased with the pull-ups, but not so much with the bench. I guess that's what happens when you don't do it for ~2 months.
Total: 173...I'm sure this was the total, don't have the individual rounds written down but I think they went something like this:
Round 1: 12/25
2: 10/25
3: 9/26
4: 7/23
5: 6/21
Pleased with the pull-ups, but not so much with the bench. I guess that's what happens when you don't do it for ~2 months.
20100219
Pistols, BS, 500m row
Pistols: 10x each leg
Back Squat: 45 x 5, 95 x 5, 135 x 5, 185 x 3, 225 x 1, 245 x 1, 255 x 1
500m row for time: 1:33.8
-------------------
Fairly random workout today. Didn't have a set workout so we did some benchmark work. The pistols were fairly easy, didn't max out just wanted to see if I could do 10 each leg. I wasn't too disappointed with the back squat. It's not close to my max of 285 from when I was doing my SS workouts, but between this and the deadlifts earlier in the week it showed me that I need to implement more strength based workouts. I've kind of gone all or nothing since finishing SS, and it's definitely hurt my maximum strength. Need to work on finding more of a happy medium between pure Crossfit WODs and strength focused workouts.
The row felt great. I didn't initially plan on doing this, but got talked into it. I didn't think I was going to get anywhere close to this time, especially after the squats. Legs felt good going in, and I feel like I held a pretty good pace. The max I saw on the monitor was a 1:26/500m, which is a PR as far as that goes. I held right around a 40 stroke/min rate, which isn't ideal for a longer distance, but for a sprint I didn't feel bad about it. Immediately after I got done though I was absolutely shot though, pretty much collapsed off the rower.
Back Squat: 45 x 5, 95 x 5, 135 x 5, 185 x 3, 225 x 1, 245 x 1, 255 x 1
500m row for time: 1:33.8
-------------------
Fairly random workout today. Didn't have a set workout so we did some benchmark work. The pistols were fairly easy, didn't max out just wanted to see if I could do 10 each leg. I wasn't too disappointed with the back squat. It's not close to my max of 285 from when I was doing my SS workouts, but between this and the deadlifts earlier in the week it showed me that I need to implement more strength based workouts. I've kind of gone all or nothing since finishing SS, and it's definitely hurt my maximum strength. Need to work on finding more of a happy medium between pure Crossfit WODs and strength focused workouts.
The row felt great. I didn't initially plan on doing this, but got talked into it. I didn't think I was going to get anywhere close to this time, especially after the squats. Legs felt good going in, and I feel like I held a pretty good pace. The max I saw on the monitor was a 1:26/500m, which is a PR as far as that goes. I held right around a 40 stroke/min rate, which isn't ideal for a longer distance, but for a sprint I didn't feel bad about it. Immediately after I got done though I was absolutely shot though, pretty much collapsed off the rower.
20100218
Karen
Crossfit Benchmark workout: Karen
Warm-up: foam rolling, mobility
Workout: Karen - 150 wall ball shots for time
------------
Time: 6:26 (full squat each rep, 20# ball to 10 foot target)
This was my first time doing this workout. Really pleased with the time. Using a med ball to gauge my squat depth made a big difference in the difficulty of the wall ball shots. I think previously I didn't squat down enough, which forced me to use a lot more arms, but with the full squat, I was able to get a lot more power and made them easier.
Warm-up: foam rolling, mobility
Workout: Karen - 150 wall ball shots for time
------------
Time: 6:26 (full squat each rep, 20# ball to 10 foot target)
This was my first time doing this workout. Really pleased with the time. Using a med ball to gauge my squat depth made a big difference in the difficulty of the wall ball shots. I think previously I didn't squat down enough, which forced me to use a lot more arms, but with the full squat, I was able to get a lot more power and made them easier.
20100217
2k Row/Push-ups
evening
2000m row
100 push-ups
For total time, and for 2k time
------------------------
7:26 for the row
12:43 total time (5:17 push-ups)
This was the farthest I've ever rowed in a single session, and at an all out pace it was extremely hard. I started out too fast, my first 1000 was in ~3:30-5, and then the next 500 wasn't very good at all. I was able to get up for the last 500 but the middle one really brought my time down. Afterwards my quads were cramped up to the point that I couldn't straighten out to do the push-ups for a while, so the time for those was terrible. Basically what I got out of this was that I need to do some more longer rows, at least just to get used to it
2000m row
100 push-ups
For total time, and for 2k time
------------------------
7:26 for the row
12:43 total time (5:17 push-ups)
This was the farthest I've ever rowed in a single session, and at an all out pace it was extremely hard. I started out too fast, my first 1000 was in ~3:30-5, and then the next 500 wasn't very good at all. I was able to get up for the last 500 but the middle one really brought my time down. Afterwards my quads were cramped up to the point that I couldn't straighten out to do the push-ups for a while, so the time for those was terrible. Basically what I got out of this was that I need to do some more longer rows, at least just to get used to it
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