WOD 081230

Make up for Crossfit WOD 081229.

• Shoulder press 1-1-1-1-1 reps
• Push press 3-3-3-3-3 reps
• Push Jerk 5-5-5-5-5 reps

My results:

• Shoulder press (x1) 135 / 155 / 165 / 175 / 185 (pr)
  
• Push press (x3) 135 / 145 / 155 / 165 /175
  
• Push Jerk (x5) 135 / 155 / 175 / 155 / 155
• Bench press 135 x 12 / 185 x 8 / 185 x 7 / 185 x 7 / 185 x 5
• Dead hang pull up (chest to bar) 5 / 5 / 3 / 5 / 3

I supplemented the CF WOD with additional movements. I'd like to get a little more strength work when I'm not totally shattered by the WOD.

WOD 081228

Ran 1 mile, 50 back extensions, 50 sit ups.

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

• 220 lbs tire flips
• 2x 20" box jumps (20/18/16/14/12/10/8/6/4/2)
  

CF WOD 081227

Complete as many rounds as possible 20 minutes of:

• 95 pound Thruster, 5 reps
• 95 pound Hang Powercleans, 7 reps
• 95 pound Sumo Deadlift High-pull, 10 reps

My results: 6.5 rounds

I finished off the last set of SDLHP to make it an even 7 rounds.

WOD 081226

Make up for 081224. We christened the new weight set at Terry N's office.

• Back Squat 5-5-5-5-5 reps

My results:

• 185/205/225/255/275(3)/205

We also threw in 5x5 standing shoulder press with 135 lbs.

WOD 081225

The holidays make me feel nostalgic so I did an old school weight workout.

• Bench press (185)
  
• Close grip bench press (135)
  
• reverse curls / triceps extensions (45)

I didn't keep track of reps or sets. I think I did 5-7 sets of each exercise to failure. fun was had by all while doing yard work on Xmas day. 70 degrees in Austin.

WOD 081223

Worked out with Terry N. at Murchison Middle School.

• 50/40/30/20/10 35 lbs kettle bell swing
• 5/4/3/2/1 hill runs
• 10/8/6/4/2 medicine ball throws

Pretty brutal in the cold but the hill sprints warmed me up nicely. I'm ready for a day off!

WOD 081222

"Cindy"
Complete as many rounds in 20 minutes as you can of:

• 5 Pull-ups
• 10 Push-ups
• 15 Squats

Terry N. and I did Cindy at the DPS fitness ground in 30 degree weather. 14 rounds.

CF WOD 081219

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

500 reps, brutal work out. Informally known as "filthy fifty" in crossfit circles. I didn't keep time but I finished.

CF WOD 081218

Make up workout for 081209.

"Annie"

50-40-30-20 and10 rep rounds of:

• Double-unders
• Sit-ups

I didn't keep time. It took me about ~15.

CF WOD 081217

I did the WOD from 081215.

Five rounds for time of:

• 275 pound Deadlift, 5 reps
• 10 Burpees

This took me 14 minutes. I rested 2-3 minutes between rounds. I really enjoyed this workout. For warmup, I ran 1 mile and rowed 1 mile on a Concept II rower.

WOD 081215

"Lynne"

5 rounds for max reps of:

• body weight bench press
• pull ups

My results: (124)

• (185 lbs) 12, 7, 6, 6, 6 (37)
• PU 24, 19, 15, 15, 14 (87)

Previous: (106) 081125

• BW BP (185 lbs) 12, 7, 5, 5, 7 (36)
  
• PU 21, 14, 10, 12, 13 (70)

15% improvement in 3 weeks. Not too shabby. Biggest gain came in pull ups.

My bench isn't moving and my chest feels disproportionately weak. Of course I only bench when I Lynne or Linda. Dips and push ups aren't doing the trick apparently.

WOD 081214

Ran 5k at Town Lake. Man it was nice... 75 degrees at 5PM, sunny, and a tad humid. Today its 40 degrees and windy.

CF WOD 1081212

Three rounds for time of:

• 24" Box jump, 50 reps
• 185 pound Deadlift, 21 reps
• 30 Pull-ups

Scaled to 3 rounds of:

• 24" box jump, 50 reps
• 185 lbs dead lift, 21 reps
• 10 chin ups, no kipping

I did not keep time. This workout was brutal on my legs, lungs, and grip. The dead lifts felt light. I couldn't do more than 14 without stopping because my overhand grip would weaken.

CF WOD 081211

"Nasty Girls"

3 rounds for time of:

• 50 Squats
• 7 Muscle-ups
• 135 pound Hang power cleans, 10 reps

This is one of the iconic Crossfit workouts. Watch the video and you'll understand. I subbed 21 pull ups and 21 dips for muscle ups.

3 rounds for time of:

• 50 Squats
• 21 pull ups
• 21 dips
  
• 135 pound Hang power cleans, 10 reps

My time: 28 minutes. Not great, but I don't care. I finished and it was fun. I completed the first round in about 7 minutes.

WOD 081208

4 sets of:

• 15 pull ups
• 15 dips
• 15 sit ups
• 15 back extensions

1 mile warm up

Make up WOD for 081203

Been busy at work but didn't want to miss this one. It sure felt horrible.

"Fran"

Three rounds, 21-15- and 9 reps, for time of:

• 95 pound Thruster
• Pull-ups

My time: 7:20

On 080915 I did 10:12. 28% improvement. (440 vs 612 secs)

CF WOD 081201

• Shoulder Press 1-1-1-1-1-1-1 reps
• Deadlift 3-3-3-3-3 reps (makeup for 081129)

Results:

• SP 135, 145, 155, 165, 135 x 4, 135 x 4, 155 x 2 (missed 2x on 175)
• DL 275 x 3, 285 x 3, 295 x 3, 315 x 3, 335 x 3

Not bad but not great. Missed on shoulder press personal record but hit DL personal record 3 times.