jujitsu 091231

we worked on elbow escape from the mount, bump escape from the mount and transition to half guard, and taking the back during elbow escape from the mount. then we rolled hard for about an hour. i got submitted about 50 times by various partners but i was moving well and getting good position. i will go back on sunday.

WOD 091230 -- squat and bench

another classic lifting workout on an intermittent fast day. at least i was warmed up from ju jitsu.

squat:

• 10 x 135, 3 x 225, 2 x 275, 1 x 275, 1 x 275, 1 x 285, 1 x 285, 1 x 295

bench:

• 8 x 135, 3 x 185, 3 x 205, 2 x 205, 1 x 215, 1 x 215, 1 x 215

not a bad workout for a fast day. i didn't feel especially strong, but i didn't feel weak either.

jujitsu 091230

we worked on a guard pass 9shoulder in belly, clamp arm over knee, flatten knee, use head as rachet, and pass) and a half guard pass. (relson pass.) then we did a lot of rolling. i felt relaxed and smooth today but my guard got passed by just about everyone. from now on i will be more active in the guard and look to escape or sweep.

jujitsu 091229

we worked on guard passes. from inside the guard, force a leg back and trap it under your legs. then pocket grip their pat leg from your opposite hand, place your shoulder on them, and then hop pass either side. i think this is a nice sequence for me since it neutralizes the legs.

WOD 091228 -- press and PUs

standard warm up.

press:

• 3 x 135, 2 x 145, 1 x 155, 1 x155, 1 x 165,1 x 165, 5 x 135

strict pull ups:

• 9, 7, 6, 8, 6, 6
  

jujitsu 091228

we worked on gi chokes, choke defense, and gi chokes to sweeps from the bottom. then we rolled a bit. i felt good. some of the rest is falling away. i think i will stick with 3x per week this month and possibly crank back to 2x when classes start. crossfit really got me prepared for this. my strength is good and i feel reasonably fit. plus, i weigh just under 180.

WOD 091226 -- DL and hill runs

DL

• 135 x 5, 225 x 3, 315 x 1, 315 x 1, 335 x 1, 335 x 1, 335 x 1

7 hill sprints, 4 min 41 sec

jujitsu 091224

2nd day back. Phil introduced me as one of his "original blue belts." then everyone proceeded to beat me up and choke me for the next 2 hours. Tracy accused me of breaking my nose again. fun fun fun. but seriously, it was good to be back. we just rolled, no drills.

WOD 091223 -- squat and bench

mid way thru the first cycle of my rippletoe strength phase. today was basically a good old fashioned lifting session.

5 rounds of:

• squat 3 x 275
• bench press 3 x 205

then i ran 400m at a 5 minute pace.

it was a hard today because i faster from 7pm yesterday to 630 pm today. thats my second intermittent fast in 2 weeks. tomorrow i hope to hit jiu jitsu again.

WOD 091222 -- press and pull ups

5 rounds of:

• 5 strict pull ups
• 3 overhead press, 135 lbs
  

jiu jitsu 091222

today I went down to relson gracie jiu jitsu and signed up for a month. ive been to 3 classes in the past 6 years. it was a lot of fun. i just worked on sweeps, passing, and gi chokes for about 1.5 hours. I paid for the month which should take me up to the spring semester 2x week.

WOD 091221 -- DL and hill runs

typical warm up

5 rounds of:

• 3 dead lift , 315 lbs

Then I went to the hill at Murchison Middle School and ran 7 70m hill runs in 5:20.

WOD 091220 -- clean and press, plyos

I decided to change it up a bit today and focus on explosive movements.

After my typical warmup:

• clean and press 1-1-1-1-1-1-1-1 (8 single rep sets)
• 135-135-155-155-165-175-175-185

5 rounds of:

• 3 depth leaps (over folding chairs about 2 feet apart)
• 3 vertical medicine ball throws

2 min, 26 sec

WOD 091218 -- squat, bench press, run

jump rope and warm up.

5 rounds of:

• squat, 5 x 275 lbs (smith machine, so squat rack at work)
• bench press, 5 x 185 lbs

I worked on getting back in my heels on the squats.

I finished with a 400m run at a 6 minute pace. I'm going to add mid range sprint work back into my workout.

WOD 091217 -- SP and burpees

jump rope to warm up, double unders, crossovers, POSE.

Berg. warm up.

Shoulder press: 5-5-3-3-4 x 135 lbs
One hand pull up on gravitron with 100 lbs. (5,5,4,4,3,3)

Metcon:

5 rounds of:

• 50 rabbit punches to heavy bag
• 5 burpees
  

WOD 091216 -- DL

I jumped rope, warmed up, and then started a rippletoe strength phase:

• 5 x 5 DL, 275 lbs

It felt pretty light. Today is also my first try at intermittent fasting. I felt great until right after the workout. Now I feel a bit shaky.

WOD 091214 -- Turkish get-ups, HSPU, DH PU

I jumped rope for about 10 minutes, did my CF warmup, and then:

• 5 Turkish get ups, right hand (65 lbs)
• 5 Turkish get ups, right hand (65 lbs)
• 5 hand stand push ups
• 5 dead hang pull ups
  
• 4 Turkish get ups, right hand (65 lbs)
• 4 Turkish get ups, right hand (65 lbs)
• 5 hand stand push ups
• 5 dead hang pull ups
  
• 3 Turkish get ups, right hand (65 lbs)
• 3 Turkish get ups, right hand (65 lbs)
• 5 hand stand push ups
• 5 dead hang pull ups
  
• 2 Turkish get ups, right hand (65 lbs)
• 2 Turkish get ups, right hand (65 lbs)
• 5 hand stand push ups
• 5 dead hang pull ups
  
• 1 Turkish get ups, right hand (65 lbs)
• 1 Turkish get ups, right hand (65 lbs)
• 5 hand stand push ups
• 5 dead hang pull ups
  

wod 091212 -- burpees, DUs, bench, PUs

I'm going to take a tip from crossfit portland and concentrate on short, high intensity workouts, strength, and mobility.

todays WOD:

5-5-5-10-10 burpees
10-10-20-20-20 double unders

5 sets of bench, 205 lbs (2-3 reps each set)
5 dead hang pull ups

WOD 091206 KB

50 KB swings 35 lbs
50 KB high pulls, 62 lbs

5 rounds of:

• 5 KB snatch, 35 lbs, right hand
• 5 KB snatch, 35 lbs, left hand
• 5 KB clean and press, 62 lbs, right hand
• 5 KB clean and press, 62 lbs, left hand
  

WOD 091205 -- FIght for Feuille

Today I participated in a charity fundraiser workout for a local Austinite going through his 3rd round of chemotherapy for testicular cancer. We raised about $700 this morning to help his family with medical expenses. I was surprised by the turnout... it was 35 degrees.

http://www.fightforfeuille.com/support.php

The workout was pretty tough:

3 rounds of:

• 400 m run carrying a medicine ball
• 50 thrusters
• 40 dead lift high pulls
• 30 push ups
• 20 box jumps
• 10 burpees
• 2 minute plank position

Ouch! Like Rocky said in Rocky 3, "I had no idea charity could hurt so much."

WOD 091129 -- linda

"Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

• Deadlift: 1 1/2 body weight
  Bench press: body weight
  Clean: 3/4 body weight

I went 5-15% above the recommendation -- 275, 185, 135, and stopped at 30 minutes after 10-9-8.

091125 -- 2 for 1 -- yoga and snatch

tracy and i attended a 1 hour vinyasa flow at Kula yoga. there were a lot of interesting variations on traditional poses, and my legs were burning from yesterday's WOD.

After yoga ended at 1230 i went immediately to the 1pm dot.com at crossfit central. the class was small so we had a very technical skills class where we worked on the snatch only. it was perfect for me. Big Mike is very knowledgeable and really helped my form, especially my stance, grip, and extending my hips and keeping my chest up when i drop under the bar.

i did probably 50 reps with 65, 95, and 115 lbs. none of it felt very heavy. taking off my running shoes really helped.

CC drop in 091124 -- HSPU and BWS

I dropped in for the dot.com workout at crossfit central today. they didn't do the dot.com. instead they did:

• 1-2-3-4-5-6-7-6-5-4-3-2-1 reps of:
• BW squat
• hand stand push ups

I went with 185lbs which about 5 lbs heavier than my body weight, and I finished in 17:46. this was first for those who went as Rx'd.

the HSPUs felt pretty good. Big Mike gave me some pointers that helped. Basically, I widened my hands and turned my fingers outward.

WOD091123 -- vinyasa flow yoga

I went to a 1 hr vinyasa flow yoga class at Kula Yoga. It was a good workout and I felt great afterward. What a tremendous thing to do for your body! I feel so good that I'm going to skip CFing today and pick it back up again tomorrow.

WOD 091121 -- dead lift & PU, HSPU, Box jumps

2 WODs back to back today:

For time:

• 21 Handstand push-ups
• 400 meter Run
• 21 Weighted pull-ups
• 15 Handstand push-ups
• 400 meter Run
• 15 Weighted Pull-ups
• 9 Handstand Push-ups
• 400 meter Run
• 9 Weighted Pull-ups
  

Deadlift 1-1-1-1-1-1-1 reps

My results:

• 135 x 5 -- 225 x 3 -- 315 - 315 - 335 - 335 - 355 - 365 - 375 - 315 x 3 -- 225 x 5

Subbed 24" box jumps for 400m and strict pull ups for weighted pull ups. Did not keep time but finished all reps.

WOD 091118 -- Elizabeth

"Elizabeth"

21-15-9 reps of:

• Clean 135 pounds
• Ring dips

As Rx'd, 16:50. New PR. Previous best was 17:12.

WOD 091116 -- angie

I wan't ready for this one.

For time:

• 100 pull ups
• 100 push ups
• 100 sit ups
• 100 squats

22:48

WOD 091115 -- bench & chins

6 x 5:

• 185 lbs bench press
• strict chins
  

WOD 091114 -- 5k

I ran the 5k loop at Towne Lake. 28:12. Wasn't my best effort but it was really nice outside.

WOD 091113 -- clean & jerk (1st @ AMD)

My first workout in the AMD gym: clean and jerk, 1-1-1-1-1-1-1

Results: 135-135-135-135-155-155-155x2

I didn't go heavy, but I did get in a nice warm up.

There's no pull up bar and no squat rack. They have a Smith machine and a Tower of Power type thing for pull ups. Kipping will be a challenge. I will find a tree.

I think I will start up with Gracie JJ again in the mornings or during lunch. Or maybe I will join CC. Or maybe both.

Progress: Cindy

"Cindy"

In 20 minutes, as many rounds as possible of:

• 5 pull ups
• 10 push ups
• 15 squats
  

7.23.2009 -- 16
5.13.2009 -- 15
12.22.2008 -- 14
10.18.2008 -- 12

33% improvement

WOD 091105 -- press & chins

5 rounds of 135 lbs press, 5-3-3-3-2, 5 strict chins

4 Turkish get ups, 45 lbs Olympic bar & 65 lbs Olympic bar

091103 -- DL, thrusters, swings

Today is a rest day but I wanted a little more.

Dead lift: 135 x 10, 225 x 5, 275, 315, 315, 335, 335, 315 x 3

3 rounds of:

• 8 thrusters, 135 lbs
• 10 DB swings, 70 lbs
  

WOD 091102 -- snatch, OHS, and 400m

Five rounds for time of:

• 95 pound Snatch, 3 reps
• 95 pound Overhead squat, 15 reps
• Run 400 meters

I cut myself off at 4 rounds in 20 minutes.

091031 WOD -- bench and KB

Light pre-Halloween workout.

5 rounds of:

• BW bench press (185 lbs)
• 50 KB swings (35 lbs)
  
• 10 KB clean-and-ress (35 lbs)
  

WOD 091030 -- squat

I weighed 178 lbs today. That is my lowest since high school. Maybe I should get a physical.

Warm up:

3 rounds of:

• jumping jacks
• arm circles
• Samson stretch
• SL dead lift (45 lbs)
  
• overhead squats (45 lbs)
• 20 push ups
• inch worms
• 10 KB swings (35 lbs)
• 10 dips
• 10 pull ups

Ran 1 mile in 9:31.

WOD: 5-5-5-5-5 squats

As Rx'd: 5 x 5 @ 225 lbs

WOD 091024 -- bench and KB

It's been an active week and I haven't exercised much. Today I did an easy come back work out to get some momentum.

• Bench press 155 x 10 - 10 - 7 - 7 - 6
• KB swings, 35 lbs, 50, 40, 30, 20, 20
  

Progress #2: Angie

"Angie"

For time:

• 100 pull ups
• 100 push ups
• 100 sit ups
• 100 squats

Do all reps for each exercise before moving on to the next movement.

Here are my Angie results since I started: 38% improvement

• 080707 -- 32 minutes, jumping pull ups
• 080819 -- 35 minutes
• 080925 -- 27:35
• 090324 -- no time, 70 tree branch pull ups
• 090420 -- 26:30
• 091022 -- 21:47
  

I really hate this workout, but I will be very happy when I crack 20 minutes some day.

WOD 091022 -- Angie

Angie

100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats

For Time Complete all reps of each exercise before moving to the next.

My time: 21:47

I hoped to break 17 minutes. I'm not sure what I was smoking. The pull ups too me 8 minutes 30 seconds. The squats took me about 3 minutes. So that means it took me 5 minutes to do 100 push ups and 100 sit ups. In my mind I can do that in under 2 minutes each. Looks like I need to add these exercises to my warm up.

Results: CF Total, 5K, Grace, Lynne

These are my recorded times since I started. There are some dips related to rugby injuries, etc. I'm showing improvement across the board except I'm still coming back for Lynne.

My strength and endurance have increased and my metabolic conditioning has really increased. Plus, I am 6 lbs lighter, my blood pressure is now normal (was pre-hypertensive), and I am more defined.

CF Total: (1 rep max squat, press, dead lift) -- +17% -- strength

• 080624 -- 745
• 080813 -- 825
• 090124 -- 835
• 091014 -- 875

Grace: (30 clean and jerk, 135 lbs) -- +87% -- metabolic conditioning

• 080919 -- 9:15
• 090218 -- 6:40
• 090302 -- 6:05
• 090930 -- 4:18

5K: -- endurance -- +5% (I never ran a 5K before I started CFing. Now I've done at least 11.)

• 080919 -- 27:42
  
• 080921 -- no time
  
• 081102 -- no time
• 081122 -- no time
  
• 081214 -- no time
  
• 090615 -- no time
  
• 090117 -- no time
  
• 090615 -- 29:30
• 090816 -- 31
• 090822 -- 28:31
• 091011 -- 26:21

Lynne: (5 rounds max body weight bench press and pull ups) -- metabolic conditioning -- +63%

• 080629 -- 60
• 081106 -- 79
• 081125 -- 106
• 081215 -- 124
• 090518 -- 88
• 090923 -- 98 (4 rounds)

My Lynne more than doubled before hurt my shoulder playing rugby. My most recent score (98) was only 4 rounds with back squat mixed in. I probably would've tacked on another 20 reps or so.

WOD 091014 -- Total (new PR)

Make up for 091013

"CrossFit Total"

• Back squat, 1 rep
  
• Shoulder Press, 1 rep
  
• Deadlift, 1 rep

Crossfit Total

• Back squat 5 x 135, 225, 275, 295, 315, 325, 335
• Shoulder press 135, 155, 165, 175, 185 (f)
• Dead lift 5 x 135, 3 x 225, 275, 315, 335, 365, 385 (f)

Total: 365 + 175 + 335 = 875 New pr.

WOD 091012 -- Elizabeth

"Elizabeth"

21-15-9 reps of:

• Clean 135 pounds
• Ring dips

I forgot my rings so i subbed 3x Rx'd parallel dips for ring dips.

• 21 squat clean 135 lbs
• 63 dips
• 15 squat clean 135 lbs
• 45 dips
• 9 squat clean 135 lbs
• 27 dips

20 minutes on the nose. I think 2 dips per ring dip is more accurate.

WOD 091011 -- run 5k

Make up for 091009.

Run 5k.

26:21. (PR)

I ran at Town Lake with Scott C. It was 58 degrees and rainy.

WOD 091008 -- row/high pulls/pull ups

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

• Row 250 meters
• Sumo dead lift high pull 95 pounds, 21 reps
• Pull-ups 15 reps

Subbed 25 reps 50 lbs row machine for 250M rows.

This was a grip crusher. I failed with 6 pull ups to go in round four.

I was falling off the bar after 1-2 reps. I did the first two rounds in 6 minutes.

WOD 09107 -- thrusters

Thruster 1-1-1-1-1-1-1 reps

As Rx'd. My results:

• 135-155-175-185-185(f)-2 x 155- 3 x 135

Ran 1 mile in 7:30.

WOD 091005 -- 120 pullups / 120 dips

• 30 Muscle-ups for time

Post time to comments.

If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

I don't have muscle ups, so I did 120/120. ~23 minutes.

I really concentrated on butterfly pull-ups instead of kipping and my hands are thanking me for it.

I also ran 1 mile in 7:46.

WOD 091001 -- Helen

Make up for 090930.

"Helen"

Three rounds for time:

• Run 400 meters
• 1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
• 12 Pull-ups

As Rx'd. My stopwatch reset after round two. My round 3 time was 4:49, but it was by far my longest round. I guess I finished in ~12 minutes.

On the treadmill, my 1st 400 was at 5:00 min/mile pace. My 2nd and 3rd were at 6:00.

WOD 090930 -- Grace and Jeremy

I dropped in at crossfit central today. What a great workout to end the month!

WOD #1
"Grace"
30 Clean and Jerks M:135 F:95

WOD #2
"Jeremy"
21-15-9 reps of:
PVC Pipe OH Squat
Burpees

My results:

• Grace 4:18
• Jermey 5:37
  

It felt great to really smoke Grace for the first time. I actually hit 15 reps at 1:!5 before I slowed down. My previous best Grace was in the 6 or 8 minute range I think.

WOD 090929 -- snatch

Snatch 1-1-1-1-1-1-1 reps

My result:

95-95-95-115-115-115-135 (f)

I failed on 135. I was hang power snatching in my backyard. I think I need some good coaching on the catch.

WOD 090926 KBs

Today I volunteered at the Fight Gone Bad fundraiser at the Long Center. It was pretty inspirational.

WOD:

warm up:

• 50 KB swings, 16 KG
• 50 KB clean and press, 16 KG
• 50 KB dead lift high pull, 16 KG

work out:

• 50 KB swings, 28 KG
• 50 KB clean and press, 28 KG
• 50 KB dead lift high pull, 28 KG

WOD 090925 -- squat cleans and GHD Sit-ups

Warm up: 3 rounds of:

• arm circles, jumping jacks
• Samson strech
• inch worm
• 10 push ups
  
• 10 overhead squats (45 lbs)
• 10 straight leg dead lifts (45 lbs)
• 10 swings (35 lbs)
• 10 pull ups
• 10 dips
  

Ran 1 mile, 7:51.

For time:

• 135 lb Squat clean, 10 reps
• 50 GHD Sit-ups
• 135 lb Squat clean, 8 reps
• 40 GHD Sit-ups
• 135 lb Squat clean, 6 reps
• 30 GHD Sit-ups
• 135 lb Squat clean, 4 reps
• 20 GHD Sit-ups
• 135 lb Squat clean, 2 reps
• 10 GHD Sit-ups

Scaled to:

• 135 lb Squat clean, 10 reps
• 20GHD Sit-ups
• 135 lb Squat clean, 8 reps
• 16GHD Sit-ups
• 135 lb Squat clean, 6 reps
• 12 GHD Sit-ups
• 135 lb Squat clean, 4 reps
• 8 GHD Sit-ups
• 135 lb Squat clean, 2 reps
• 4 GHD Sit-ups

18 minutes

WOD 090923 -- Lynne + back squat

Five rounds for max reps of:

• Body weight bench press
• Pull-ups
• Body weight back squat

I dropped in at Crossfit Central. Working out with the coaches is intense.

My results:

• BP 185 lbs -- 14-7-5-5
  
• PU -- 21-16-15-15
  
• BS 185 lbs -- 21-16-15

The class time ran out before I could finish the 4th round. But it didn't matter. I was nauseous and spent.

WOD 090922 -- dead lift

• Deadlift 1-1-1-1-1-1-1 reps

As Rx'd:

• Deadlift 275 - 295 - 315 - 315 - 325 - 335 - 345 lbs

CF WOD 090921 -- shoulder stuff

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

As Rx'd:

• Shoulder press 1x 135-135-135-155-165
  
• Push press 3x 135-155-155 -165-165
  
• Push Jerk 5x 135-155-165-165-135

I also added Turkish get ups:

• 3 x 25 lbs right hand
• 3 x 25 lbs left hand
• 2 x 35 lbs right hand
• 2 x 35 lbs left hand
• 1 x 45 lbs right hand
• 1 x 45 lbs left hand
• 1 x 45 lbs right hand (Olympic bar)
• 1 x 45 lbs left hand (Olympic bar)
• 1 x 55 lbs right hand (Olympic bar)
• 1 x 55 lbs left hand (Olympic bar)
• 1 x 65 lbs right hand (Olympic bar)
• 1 x 65 lbs left hand (Olympic bar)
  

WOD 090918 -- sit ups / back extensions

Posted WOD:

Five rounds for time of:

• 30 Glute-ham sit-ups
• 25 Back extensions

Scaled to:

• 30-24-18-12-6 GH sit ups
• 25-20-15-10-5 back extensions

I did the regular warm up including dips, pull ups, push ups, over head squats, etc. Man I am sore. I forgot how brutal the .com can be.

Touch rugby 090917

I played touch for about 80 minutes with the boys. It was a good run. I made many handling mistakes and I got really frustrated at my team mates defense.

I've definitely lost some elusiveness and speed. I need to be razor sharp with my handling, decisive, and really attack holes (rather than defenders) to be a threat on offense.

WOD 090917 -- Daniel

I picked a bad day to get back on the .com.

For time:

• 50 Pull-ups
• 400 meter run
• 95 pound Thruster, 21 reps
• 800 meter run
• 95 pound Thruster, 21 reps
• 400 meter run
• 50 Pull-ups

29.13 as Rx'd. Ouch.

WOD 090915 -- KB & bench

I'm adding some strength training elements back into my workouts. Inspired by the Mikko Salo approach.

• 50 KB swings, 35 lbs
• 50 KB clean and press, 35 lbs
• 50 KB swings, 62 lbs
• 50 KB clean and press, 62 lbs
• bench press , 8 sets, varying weight and reps, 135 - 185 lbs

My bench is still close grip.

80 minutes of rugby

i played rugby with the Austin Blacks against the Texas Collegiate Select Side. We were down 6-0 at half in sloppy conditions. Then we subbed in a bunch of new guys and they stated running in scores from all over the field. I tackled well and ran the ball well when i had it, but I lost a lot of ball in contact and missed a tackle on a jail break try. Even so, I played 80 minutes, no injuries, and got in a good run, spending time at wing, fly half, and flanker.

WOD 090911 -- total developer

Today was rough.

Warmup with 3 rounds of:

• 20 jumping jacks
• 10 trunk rotations
• 10 arm circles
• 10 overhead squats, 45 lbs
• 10 straight leg dead lift, 45 lbs
• Samson stretch
• 10 push ups
• inch worm
• 10 kettle bell swings, 35 lbs
• 10 pull ups
• 10 dips

Ran 1 mile in 7:58. I ran 2 laps at 6 min pace and 2 laps at 11 min pace or so.

Total developer:

• back squat, 5 x 5 225 lbs
• press, 1 x 4, 2 x 3, 1 x 2, 1 x 1 135 lbs
• dead lift, 5 x 5 225 lbs

My left knee and right shoulder hurt. They're not going to get better so I'm just going to keep at it.

WOD 090909 -- KB FGB kinda

2 rounds, no time, of:

• 30 KB Sumo Dead Lift High Pull (62 lbs)
• 30 24" box jumps
• 30 KB push press (35 lbs)
• 30 KB swing (62 lbs)
• 30 KB swing to thruster (35 lbs)

I wanted 3 rounds but my left knee started hurting on the 2nd round of swing to thrusters. Lets ease back into it.

090905 -- swimming

Went swimming at barton springs. 2 lengths and 1 width. the water was cold and it rained a little. felt good.

WOD 090831 -- tire flips + box jumps

warmed up and then:

10 rounds of:

• 10 24" box jumps
• 10 tire flips (256 lbs)

Time:14:41

WOD 090829 -- KB FGB

Scott Collier and I attended a free kettlebell workout at Crossfit Central.

2 rounds of:

• 1 minute KB sumo dead lift high pull (55 lbs)
• 1 minute 24" box jumps
• 1 minute KB push press (35 lbs)
• 1 minute KB swing (55 lbs)
• 1 minute KB swing to squat and press (35 lbs)

My score was 250. I wanted to do another round, but they cut us off at 2.

WOD 090828 -- OH squat

Today's workout came off the CF.com site:

• Overhead Squat 3-3-3-3-3 rep

My results:

• 95-115-115-135-135

I also ran a mile on the treadmill in 7.04. I had a 6 minute pace going then slowed up on the 3rd lap.

My warmup, in case anyone cares:

3 rounds of:

• 20 jumping jacks
• 20 arm circles
• 20 quarter squat rotations
• 10 straight leg dead lift, 45 lbs
• 10 over head squats, 45 lbs
• Samson stretches
• 10 push ups
• inchworm to standing
  
• 10 KB swings, 25 lbs
  
• 10 dips
• 10 dead hang chin ups

I'm so tired at the end of my warmup that I can barely workout.

Touch playoffs

Well, we lost in the finals this year to the Hawaiians. It was a pretty good season. We went into the semifinals as the number one seed. In the semifinal game we played UT Alumni and beat them 7-2. It rained for an hour before league play, so the ground was soft and the temperature was 77 degrees. Humidity made the ball slick.

In the finals we faced the Hawaiians. They were pretty loaded. They had Dallen Stanford -- former Eagle 7s flyhalf, a collegiate all-american scrumhalf from Cal Berkeley, and they picked up two foreign ringers -- a wing and a kiwi flyhalf. Plus they had their regular role players.

We came out pretty well and took a 1-0 lead. I slashed through and dotted down in the corner from about 25 meters out. Right before half we stopped them on our 5 meter on downs, but immediately turned the ball over. They took 6 more touches and scored in the corner on a blindside move. At halftime the score was 1-1.

The second half seesawed with both sides moving the ball down the field. They eventually cracked our defence with another try in the corner set up by a wide pass from Dallen. We couldn't match it -- although we threatened several times -- before time expired.

All in all we played pretty well. All of our players played, not just our best players. I probably should've played a bit more in the final but oh well. We played well as a team all season and our defence looked good. So we've been in the finals 4 years in a row which is not a bad run.

WOD -- 090825 -- thruster/power clean/sumo DL HP

Warm up:

• 8 minutes on bike
• mile (6:59)
• CF warm up
  

In 20 minutes, rounds of:

• 5 thrusters (95 lbs)
• 7 hang power cleans (95 lbs)
• 10 sumo dead lift high pull (95 lbs)

I did 6 rounds + 5 thrusters and 7 hpcs. My grip was giving out on the pulls.

WOD 090823 -- karen + tire flips

Karen == 10' medicine ball throws, 20 lbs, 150 reps, for time

My result: 14:02

I gassed pretty early and took frequent breaks.

Tire flipping: 50 reps, 21L-24 tire -- 254 lbs.

I planned to flip 100 times, but it was too hot.

WOD 090822 -- 5K @ town lake

ran another 5K at Town Lake at 3PM on Saturday. It was about 104 but very windy. I finished in 28.31, which was 2-3 minutes better than my last run.

Touch rugby 090720

last two matches of the regular season, we played Hawaiians and Blues. At the start of the day we were tied with Hawaiians for first place and the Blues were in third right behind us. We beat the Hawaiians 4-1 and the only try we allowed came off an intercepted pass, not our defense. We blanked the Blues 5-0. So things are looking pretty good going into the playoffs next week where we have the #1 seed and we play Crusty in the first round. The Hawaiians are playing UT in the other bracket. Hopefully we can maintain the good D and play in our fourth touch league finals in the past four seasons.

090819 -- push press, hang power snatch

today's workout was inspired by the Primal Fitness WOD, a place I would join if I lived in DC.

Push press 1-1-1-1-1-1-1
7 rounds ab roller, hang power snatch

My results:

• 135-155-165-175-175-135-135
• 7 rnds ab roller
• snatch 45-54-95-95-95-95-95 (2-3 reps per round)
  

090817 -- Lynne

5 rounds of:

• Max body weight bench press
• Max pull ups

My results:

• 6-6-6-5-4 (185 lbs)
  
• 21-18-18-10-10

Total: 104

I kipped my ass off on the pull ups. My right shoulder is still jacked up so I did the bench with very close grip. Even so, it felt pretty good. I think my best ever is 126.

WOD 090816 -- town lake

I ran the 3 mile loop at took lake in 31 minutes.

Its actually 3.3 miles, but who's counting? Slow is slow.

touch rugby 090813

we played touch against UT Alums and AAHS. We won both games pretty handily. Playoffs are in two weeks. I actually warmed up this time and did not pull anything.

090812 -- Linda

Linda is an iconic CF workout. twine used to do Linda once a month. I have never done a full Linda because 1) I can't and 2) it requires 3 Olympic bars, which are hard to get at the Dell gym.

Linda:
10-9-8-7-6-5-4-3-2-1 reps of:

• 1 1/3 BW dead lift
• BW bench press
• 3/4 BW clean

I did 10-9-8-7-6-5-4-3-2-1 reps of:

• Dead lift (225 lbs)
• bench press (155 lbs)
• clean (135 lbs)

44:04 minutes. I also ran an 8 minute mile for a warmup.

WOD 090811 -- lots of bad stuff

Today I dropped in for a noon workout at crossfit central. it was very hot and very painful.

2 rounds of:

• 20 pull ups
• 30 24" box jumps
• 20 pull ups
• 30 20 lbs med ball cleans

1 round of:

• 20 pull ups
• 30 20 lbs med ball cleans

There was a 20 minute time limit. I did not finish. I made it to pull up 96, 4 reps away from the final 30 reps of med ball cleans. only 3 in the class finished and they all did jumping pull ups.

WOD 090808 -- DL/Push up/squat

Today i attended the skills class at Front Range Crossfit in Denver. What a nice facility! Spacious and open, loaded with enough equipment to easily accomodate 25 CFers at the same time. There were 3 trainers there for a relatively small class. I was impressed!

We spent about 1 hour warming up and then working on dead lift, push up, and air squat technique. Next we warmed up for deadlift with sets of 3 going from 135,175,185,205,225. we finished with a short workout.

3 rounds for time of:

• 10 DL (225 lbs)
• 15 push ups
• 20 air squats

My time 5:17. The elevation hit my lungs during the warmup but the workout was not tough. It was a cool 85 degrees, about 20 degrees less than what I deal with in Austin. This sure helped me sweat out my hangover!

WOD 0908007 -- DL / burpees

warm up

• 50 double unders
• 50 push ups

work out

4 rounds of:

• 5 dead lift (275 lbs)
• 10 burpees

I was going to do 5 rounds but it was too hot.

WOD 090805 -- KBs

warmed up. Nice humid night for a backyard workout.

• 50 KB swings (35 lbs)
• 25 RH KB clean and press (35 lbs)
• 25 LH KB clean and press (35 lbs)
• 20 LH SLDL (35 lbs)
• 20 RH SLDL (35 lbs)
• 10 LH KB swing and press (35 lbs)
• 10 RH KB swing and press (35 lbs)
• 20 KB swings (62 lbs)
• 10 LH KB clean and press (62 lbs)
• 10 RH KB clean and press (62 lbs)
• 40' unbalanced farmer walk (35 LH/62 RH)
• 40' unbalanced farmer walk (62 LH/35 RH)
  

WOD 090804 -- OHS & SDLHP

Ran 1 mile in 7:58.

Warm up.

21-15-9 reps of:

• Over head squat (95 lbs)
• Sumo Dead lift high-pull (95 lbs)

13:09

WOD 090802 -- JT + sprints

JT + sprints:

• 2 x 100 yard sprints
• 21 hand stand push ups
• 21 ring dips
• 21 push ups
• 2 x 100 yard sprints
• 15 hand stand push ups
• 15 ring dips
• 15 push ups
• 2 x 100 yard sprints
• 9 hand stand push ups
• 9 ring dips
• 9 push ups
• 2 x 100 yard sprints
  

090730 - ocean swimming

swam in the ocean for 30 minutes and said goodbye to maui

WOD 090729 -- DB thrusters, burpees

Swam in the ocean for 45 minutes.

21-15-9 reps of:

• DB thrusters (50 lbs)
• Burpees
  

090726 -- DB Linda

Dumb bell Linda in the hotel weight room.

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

• DB dead lift (2 x 50 lbs)
• DB bench press (2 x 45 lbs)
• DB clean (2 x 40 lbs)

19 min 30 sec

WOD 090725 -- running

Today I ran up the Maui coast again. Running in sand really gets your heart rate up. It was very humid and hot but breezy. I couldn't feel the heat until I stopped running or moved into high elevation away from the shoreline. I ran for about 30 minutes south to Wailea, rested 10 minutes, and then ran back with frequent breaks.

WOD 090723 -- DB KB

100 incline push ups
20 DB swings 35 lbs
29 DB clean and press, 25 lbs
30 DB swings, 50 lbs
30 DB clean and press, 50 lbs

Didn't sleep last night or eat today. ugh.

WOD 090722 -- Cindy

In 20 minutes, as many rounds of:

• 5 pull ups
• 10 push ups
• 15 squats

16 rounds

I also swam for 20 minutes in the ocean and ran about 1 mile.

090721 -- running on the coast

This morning I went running on the coast again for about 45 minutes. I stopped pretty often to climb lava rocks and seawalls, taking the Teddy Roosevelt approach. Man its beautiful here.

WOD 090720 -- weights and swim

warm up
50 lat pull downs (100 lbs)

30 weighted row burpees:

• push-up
• RH supine DB row (25 lbs)
• LH supine DB row (25 lbs)
• push-up
• DB clean (50 lbs)
  
• DB jerk (50 lbs)

I also did a few 45 lbs DB bench but my right shoulder felt really unstable.

then i went down to the ocean and swam for about 20 minutes. the undertow was strong.

090719 -- running on the coast of maui

this morning i woke up at 5:30 AM, got my ipod and heart rate monitor, and ran up the SE coast of Maui (Kihei) for about 45 minutes, then turned around and ran back. Man is was beautiful, mild weather, not too hot, the sun was just coming up. I usually don't run that far but i just kept wanting to see what was around the next bend. I also climbed out on a strand of lava rocks and watched the ocean.

touch rugby 090716

played two touch matches. we had 12 guys so didnt play many minutes. had a few nice passes for tries.

WOD 090716 -- kettle bells

kettle bells:

• 50 double unders
• 50 push ups
• 20 KB swings 935 lbs)
• 30 KB clean and press (35 lbs)
• 30 KB swings (65 lbs)
• 30 KB clean and press (65 lbs)
  

WOD 090715 -- Elizabeth

"Elizabeth"

21-15-9 reps of:

• squat cleans (135 lbs)
• dips

17:12. ugh.

WOD 090713 -- weighted pull ups, dips

Today I did:

• 25 weighted pull ups (25 lbs)
• 25 weighted dips (25 lbs)
• 15 chin ups
• 25 dips

I also practiced hand stands.

WOD 090711 -- mini spartan

Terry N came over and we worked out in the backyard.

50 reps of:

• double unders
• 10 ls medicine ball rotations
• 95 lbs thrusters
• 95 pound straight leg dead lift
  

Touch rugby 090709

played 2 touch matches. we lost the first on a last second try and one the second. we need our horses. i felt lethargic.

WOD 090709 -- KBs

3 rounds of:

• 10 KB swings (35 lbs)
• 10 KB clean and press (35 lbs)

2 rounds of:

• 10 KB swings (65 lbs)
• 10 KB clean and press (65 lbs)
  

WOD 090706 -- pull ups / dips

5 rounds of:

• 10 dead hang pull ups or chin ups
• 10 bar dips
  

WOD 090705 -- spartan 200 8)

for time:

• 50 dead lifts, 135 lbs
• 50 push ups
  
• 50 24" box jumps
• 50 KB clean & press, 35 lbs

15 minutes

WOD 090704 -- more kettlebells

more kettle bells. it felt good today and my shoulder was fine.

5 rounds of:

• 5 KB clean and press (left hand) 35 lbs
• 5 KB clan and press (right hand) 35 lbs
• 10 KB swings (65 lbs)
  

090702 -- rugby practice

played 3 15 minute touch matches. i felt like i ran pretty well. it was hot as usual. i scored a few long tries.

WOD 090702 -- kettlebells

I did some kettle bell work in the backyard this morning.

5 rounds of:

• 10 push ups
• 10 65 lbs kettle bell dead lift
• 10 35 lbs kettle bell swings
• 10 35 lbs kettle bell press (5 right, 5 left)
• 4 35 lbs kettle bell get-ups (2 right, 2 left)

220 reps total with no warm up. Felt pretty good except for the 100 degree weather.

WOD 090701 -- Little totals

Nothing felt good about this one.

• Squat: 10 x 135, 5 x 185, 5 x 225, 3 x 245, 3 x 245
• Push press: 135 x 5, 135 x 3, 115 x 5 (ouch my shoulder hurts)
• Dead lift: 135 x 10, 185 x 5, 225 x 5, 275 x 3, 275 x 3
  

WOD 090629 -- dips, pull ups

ran 1 mile 8:30.

5 rounds of:

• 10 dead hang pull ups
• 10 dips

WOD 090628 -- 400m, OHDL, OHPP

4 rounds of:

• 2 x 100m sprints
• 10 right hand dead lift 35 lbs
• 10 left hand push press 35 lbs
• 2 x 100m sprints
• 10 left hand dead lift 35 lbs
• 10 right hand push press 35 lbs

14:23

16 100m sprints in 102 degree weather, not very bright.

WOD 090625 -- ring dips/pull ups

50 (or so) ring dips and pull ups. man my shoulder hurts. its really bothering me. i mean really.

WOD 090624 -- squat cleans

5 rounds squat cleans:

• 5 reps 135

I finished in about 12 minutes with long breaks.

My systolic BP was up @ 130 today before I worked out. I need to keep hitting the gym to control my stress levels.

WOD 090622 -- dead lift/burpees

another light ease back into it workout:

5 rounds for time of:

• 5 x 185 lbs dead lift
• 10 burpees

8:09

Rugby practice 090618

Went to rugby practice with the Huns in advance of touch league. Worked on some passing and light touch.

WOD 090618 -- 50/50 DL/PU

I ran 1 8 min mile then did 50 push ups and 50 dead lifts with 135 lbs. I'm easing back into it.

WOD 090615 -- 5k

I ran 3 miles in 29:30.

Didn't pull my hammy. Maybe next time. ;)

WD 090530 -- sprints/rings

I ran 1 mile warm up then ran 8 100 m sprints / strides. one of the coaches from crossfit central was also running so i had a pace car. my hammy cramped/twinged on one of the sprints. hopefully i didnt hurt it. i think it was still fatigued from thursday.

i finished with 3 sets to failure of ring dips and ring pull ups.

090529 -- rugby practice 7s

felt retty good. 2 hours of sprints. hammy held up okay.

WOD 090528 -- Fran

Today I did a Fran but I didn't push it.

"Fran"
21-15-9 reps of:

• 95 lbs thrusters
• pull ups

8 min 35 sec. Not my best work.

rugby touch 090521

played touch with the huns at burnett middle school. hammy felt fine. feet hurt bad. i didnt push it.

WOD 090520 -- 4 x 400m, 50 squats

Four rounds for time of:

• Run 400 meters
• 50 Squats

13 minutes

WOD 090518 -- Lynne

Lynne

5 sets of:

• body weight bench press
• pull ups

My results:

• 5/5/5/3/4
• 15/15/13/13/10

88. Not a good showing. My shoulder is really hurting. I think my personal record is 106.

WOD 090517 -- Diane

"Diane"

21-15-9 reps of:

• 225 pound Deadlift
• Handstand push-ups

Scaled result:

21-15-9 reps of:

• 205 lbs Deadlift
• Handstand push ups (1/3 range of motion & negatives)
  

090514 -- wipers/dead lift

25-20-15-15 reps of

• floor wipers (135 lbs)
• dead lift (135 lbs)
  

WOD 090513 -- Cindy

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

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

15 new PR

WOD 090512 -- power clean

• power clean 1-1-1-1-1-1-1

Results:

• 135-145-155-165-175-185-195

195 is a new personal record.

WOD 090511 -- back squat

• 5 x 5 back squat

My results:

• 10 x 135
• 5 x 205
• 5 x 225 / 5 x 225 / 5 x 225 / 5 x 225

The days of banging out reps with 315 felt like a distant memory today.

Backyard Spartan 300 Challange

• 50 push ups
• 50 floor wipers, 45 lbs
• 50 32" box jumps
• 50 kettlebell clean and press (16 KG)
• 50 kettlebell swings (27.5 KG)
• 50 kettlebell deadlift (27.5 KG)
  

WOD 090507 -- Push jerk

CF WOD:

• Push Jerk 1-1-1-1-1-1-1 reps

My results:

• 135/135/155/155/165/165/165
• 5 x 4 L sit-ups
  

WOD 090505 -- pull ups

I ran 1 mile then did 7 sets of 5 dead hangs pull ups with various grips. I need to ease back into it.

WOD 090504 -- front squats

Back from another injury more gruesome than the last 2. I have to ease into it... my right shoulder hurts, my left foot hurts, and my right knee hurt, on top of the previously documented ailments.

Front squats: 3-3-3-3-3

Results:

• Ran 1 mile (10 m)
• 5x3 front squats (135,135,155,155,155)
• OLSLDL (25 lbs)
  

WOD 090420 -- Angie

• 100 pull ups
• 100 push ups
• 100 sit ups
• 100 squats

For time.

My time: 26.30

I started strong but petered out. Yesterday's tetanus shot didn't help.

WOD 090417 -- inverted burpees

For time:

• 100 Inverted burpees

I did 75 on a mat with rusty staples sticking out of it. Ouch! My back is shredded.

WOD 090416 -- Danny

"Danny"

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

• 24 inch Box Jump, 30 reps
• 115 pound Push Press, 20 reps
• 30 Pull-ups

Scaled to 3 rounds of:

• 24 inch Box Jump, 20 reps
• 95 lbs Push Press, 20 reps
• 20 Pull-ups

WOD 090415 -- Helen

Three rounds for time:

• Run 400 meters
• 1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
• 12 Pull-ups

This was my 1st workout after the gruesome injury so I went light.

Three rounds of:

• Run 400 meters (10 min. mile pace)
  
• 21 35 lbs dumb bell swings
• 12 Pull-ups

Match vs Huns 090404

I started on the wing for the Blacks versus the Huns on Saturday. It was a nice day for rugby, sunny, breezy, and about 85 degrees. I was very fired up to wear the Black shirt again. There was a lot of smack talking from the Huns considering the nearly beat us in our first meeting. We came out pretty fired up and ended up winning by 17 points or so. I only stayed on about 10-15 minutes before leaving with a hamstring pull. VERY FRUSTRATING because I touched the ball 3 times in the first 10 minutes and I was carving them up. Oh well. The injury was definitely related to my slacking on the program in March, failing to warm up properly on Thursday where i tweaked it at first, and lack of quality recovery time. But now i'm going to do everything I can to get back ont he field as quickly as possible.

Rugby practice 090331

Light practice. We're all pretty banged up and turnout was light. We did some defensive drills and handling. Then we played touch for fitness. We played 2 ball touch, which I have never played before, and it was a good run. Each team has their own ball. When you get touched, its a turnover and the other team resumes play with their ball. You must be in an on side position before you can participate after a turnover.

WOD -- 090331 little linda (135)

Little Linda:

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

• dead lift
• front squat
• push press

with 135 lbs. I also did 10 1 rep sets of cleans between the DL and FS sets.

28 minutes.

WOD 090330 -- dips and pull ups

I'm very beat up from rugby. I won't list the injuries here, but basically every extremity is injured.

Today I warmed up with OH squats, cleans, OH lunges, and push ups.

I finished with 5 rounds of:

• 10 pull ups
• 10 dips
  

090328 Rugby match versus Woodlands

I played fullback for the Golds versus Woodlands. We lost a very close match. Our team played better than it did against the Quins. There was some cohesiveness in the pack. We lost a lot of ball during loose play, particularly on first phase. I played okay. It was windy and I caught most of the kicks that came my way. I missed one kick to touch and I missed an open field tackle that resulted in a try. I probably stopped 5-6 tries single-handedly but I was really unhappy with the one I missed.

Anyway, my fitness is deteriorating at the injuries mount up and I miss more workouts. My fingers feel better but my left foot is still injured and my right knee is now a bit dinged up. Only two more games before playoffs! I think I'll go back to CC for a few months to keep things rolling. If I pay I know I will go.

090326 rugby practice

Went to rugby practice. Did some light fitness, handling, and team drills. My foot still hurts but I taped it up.

090324 Angie

In San Diego, I did (almost) Angie a second time:

• 100 sit ups
• 100 push ups
• 100 squats
• 70 pull ups on a tree branch
  

090319

• 100 sit ups
• 100 squats
• 100 push ups
• 75 pull ups (on a tree branch)

its been about 2 weeks. good to be back. my left foot and right hand are still injured from rugby. were on vacation in san diego.

Rugby match(es)

Played about 30 minutes on the flank in the first side match against the Quins. We got beat handily. I felt I played well. Then I played the entire second match on the wing. We got beat again. I didn't get many opportunities with the ball but I made MANY open field, try saving tackles, and stripped a bunch of balls. I'm feeling it now, though.

I am grateful for every day on God's green Earth.

Rugby practice 090305

I showed up for the team run at Burr Field last night. Running felt good after sitting in the car all day back and forth to Houston. Apparently I'm on the 22 man first-side roster for the Quins match this weekend. I hope I get a decent amount of time on the pitch in the first game or none at all so i can play in the second!

WOD 090304 -- back squat and press

Back squat

• 5 x 3 w/285 lbs

Press

• 5 x 135 lbs, 3 x 155 lbs, 3 x 160 lbs, 3 x 160 lbs, 2 x 160 lbs, 2 x 155 lbs
  

Rugby practice 090303

We did some ball handling, defensive lines, and live scrimmaging. It all felt good.

WOD 090302

Dead lift

• 5 x 225 lbs, 5 x 275 lbs, 5 x 315 lbs, 3 x 315 lbs, 5 x 275 lbs, 5 x 275 lbs

I tried to go up today but wasn't feeling it. This was an exhausting weekend with my kids B-day and family in town.

I finished with Grace:

• For time, 30 135 lbs clean & jerk

My time: 6:05.

A few seconds better than my last time but not where I should be. I hit a wall at about 10. From there on I can only bang out 3-4 in a row. My form must not be right.

Rugby practice 090226

We practiced for abut two hours on Thursday. Most the practice was full field, opposed. We also did some handling drills and lines. It was so warm and humid that I didn't even warm up.

WOD 090224

Press

• 135 x 5, 145 x 5, 155 x 4, 155 x 4, 155 x 3, 145 x 4

Muscle up developers

• ~30 rings rows in false grip
• ~20 ring dips
• ~20 transitions from ring row to ring dip with toes on floor
  

Back squat:

• 5 x 5 275 lbs

I also tried last week's hero workout.

"Joshie"

Complete three rounds for time of:

• 40 pound Dumbbell snatch, 21 reps, right arm
• 21 L Pull-ups
• 40 pound Dumbbell snatch, 21 reps, left arm
• 21 L Pull-ups

I scaled this like crazy because I forgot the workout. My scaled workout was 2 rounds for time of:

• 35 pound Dumbbell snatch, 21 reps, right arm
• 35 pound Dumbbell snatch, 21 reps, left arm
• 21 L Pull-ups

~15 min 30 sec. Not bad after heavy squatting. Not sure why I thought it was only 2 rounds.

Rugby match 90221

Yesterday I played a full 80 minute match on the wing versus Bay Area. We were pretty disorganized. Our midfield defense was soft -- allowing too many half breaks off first phase -- and our set pieces were spotty. Our pack did not get around the pitch very well in the first half and we kicked away too much possession... long kicks down the middle of the field that were not covered well. Other than that, we played fairly well. We lost the match 29-19 I believe. As for myself, I made my tackles, stole a few balls, had a few small breaks, and did not lose any possession in the tackle. Anyway, this was my first full match since 2005 so it felt good to be back. I definitely felt fast enough to play on the wing. This week is another step and something to build on for the rest of the season. I need to spend the next two weeks hitting the weights hard and dialing in on my diet.

Rugby practice 090219

Typical THR practice... long warm up, ball handling, sprints, defensive line drills, lines, then some full team runs. I'm slotted to play fullback in the B game versus Bay Area. It should be fun. I'd realy like to get on at scrumhalf, fullback, or flanker.

WOD 090218

Heavy dead lift

• 135 x 10, 225 x 5, 275 x 3, 315 x 1, 325 x 1, 335 x 1, 345 x 1, 355 x 1

I finished with Grace.

• 30 clean and jerk (135 lbs) for time

My time: 6:40

On September 20th I did Grace in 9:15. I improved by ~30%. I think I can finish Grace < 5 minutes when fresh (no heavy dead lift first) if I focus on keeping good, efficient form.

Rugby practice 090217

Made it through Tuesday practice without pulling a muscle. Maybe I ran out of muscles to pull. We did some ball handling drills, ran some 50m sprints, then ran full field ball handling drill relay races, then practiced team defense from the loose pieces with live tackling. We ended with a few Henny Mullers. It was humid, warm, foggy, and muddy. A good time was had by all.

WOD 090216

Press

• 5 x 135, 3 x 155, 1 x 160, 1 x 65, 1 x 170, 1 x 175, 1 x 180, 1 x 175, 1 x 175

I changed 5 x 1 to 7 x 1.

CF photos from July

Here are a few photos from when I started CFing in July.

CF Photos

WOD 090215

Back squat

• 275 x 3, 285 x 1, 295 x 1, 305 x 1, 315 x 1, 315 x 1, 315 x 1

7 rounds for time of:

• 10 sumo dead lift high pulls (95 lbs)
• 10 ring dips

11.5 minutes

This was a good one. My grip started giving out of the SDLHP's midway through the 5th set.

WOD 090211

dead lift 5 x 3 315 lbs

did not feel good but i got through it with a lot of stretching

WOD 090210

• Press 5x3 155lbs

I also did a muscle-up progression --

3 rounds of:

• ~5 false grip pulls to assisted muscle up, toes on floor
• ~5 ring dips
• ~5 false grip ring rows

I need to improve my grip strength, ab strength, and technique to have any hope of muscle ups.

WOD 090209

Second block of strength phase.

• Back squat 5 x 3 w/275 lbs

I hope my shoulder feels better by tomorrow and my calf feels better by THR!

Justin Whitehead Cup

Today I turned a new page in my rugby career. After a four year layoff, I returned to the pitch to play in the 3rd annual Justin Whitehead Cup match between the Austin RFC and the Austin Huns RFC. The cup is named in honor of Justin Whitehead, a former Hun rugger who died from ALS in 2007. Justin exemplified the spirit of rugby on and off the pitch. I was lucky enough to play next to Justin for the Huns 1998-2000, so participating in this match meant a lot to me personally.

I arrived at Burr Field at 2:45 PM, well after the 2:00 kick off, because I was selected to play in the 2nd side match against San Antonio. However, when I showed up, Kirk Tate -- the Huns coach and my former coach -- informed me that I was on the Blacks 22 man roster for the match. He joked that he new the Blacks were desperate for numbers when he saw my name. Well, it was news to me, but within minutes of my arrival Todd Oosterhouse asked me to warmup and play 30 minutes on the flank.

After a brief warm up I took the pitch at blindside flanker. We (Austin Blacks) were losing by 5 points. We scored a converted try to take a 2 point lead before Kregg Hyer -- a touch rugby league teammate of mine -- broke free for an 80 meter unconverted try. The Huns lead by 3 with approximately 15 minutes to play. They followed with another uncoverted try after a long recovered kick.

Our prospects looked bleak with less than 10 minutes to play and trailing by 8 points. The Huns were winning every set piece -- easily outjumping our locks in the line outs and shoving us off the ball in the scrum. With 5 minutes to play we scored a converted try after winning a Huns 5 meter scrum against the head. On the next restart the Huns were penalized for diving over in the ruck. Our scrumhalf pinned them deep in their own territory and we won the ensuing lineout. With very little time left our fly half attempted a drop kick. Although his opposite number-- Luis Sanchez -- got a hand on it, the ball went over and we won by 2 with no time to play. It was a dramatic finish to a sloppy but hard fought match.

Now the record stands that in the 31 years of the Huns existence they still have yet to beat the Blacks. Furthermore, the Blacks retained the Justin Whitehead Cup. I joked to Luis after the game that I always knew the first time the Huns beat the Blacks, I would be playing for the Blacks. But it didn't happen today. I was proud of my small role in the victory but I was even more proud to have been a part of this special match played to honor the memory of a departed friend.

This was one of those glorious rugby days where the weather was perfect and the competition was fierce. When I stopped playing rugby four years ago, I was surprised to find that I really missed the relationships more than even playing the game. Today I reconnected with many of my former teammates as a player and a friend.

rugby practice 090305

I went out to rugby practice tonight. I warmed up well and felt good at the outset. By the end of practice I was limping badly. My left calf is very tender from knee to ankle. Not sure whether I'll be up for the match on Saturday or not. I'll just have to rest it and then see how it goes. Maybe it would have been better today if I did not dead lift heavy yesterday.

In terms of rugby, the Blacks numbers are way down. They are light in the forwards and the backline lacks the talent I've seen over the past decade. There are a few notable exceptions. I think I can work myself into the first side if I can get and stay healthy. That would be quite a feat.

WOD 090204

Dead lift 5 x 5 275 lbs

I lost count and threw in an extra set for good measure. It may have been 6 x 5 275.

I also did a few sets of 7-10 kipping pull ups.

Rugby practice 090203

I went to rugby practice last night and did an hour of fitness (running), contact drills, and passing drills. I didn't warm up well and tweaked my left calf pushing off for a sprint. Hopefully it will be better by Thursday.

WOD 090203

• 5 x 5 press, 135 lbs

WOD 090202

Today's CF WOD is 30 muscle ups for time. I'm entering a strength phase so I'll scale the WOD after my main workout.

Strength phase:

• 30 days
• 3 movements: squat, press, dead lift
  
• 3 loads: 5 x 5, 5 x 3, 5 x 1
  
• 2 rounds
• 18 workouts (3 x 3 x 2)
• so 3 days on, 2 off in any 5 day span

Today:

• 5x5 back squat, 245 lbs

3 rounds of:

• ring dips to failure (13, 15, 13)
  
• L-sit chin ups to failure (10, 9, 7)

I also did a few false grip rows from the floor.

WOD 090130

"Elizabeth"

21-15-9 reps of:

• Clean 135 pounds
• Ring dips

I didn't keep time. First time doing this workout. ~20-25 mins I'd guess.

I went full squat cleans instead of power cleans.

WOD 090128

5 rounds:

• 50' over hear lunges, 45 lbs.
• 21 burpees
  

Kettlebells!

I was so disappointed in myself for skipping yesterday's workout that I could not sleep. This morning I hopped out of bed at 8AM and did a kettlebell workout in my back yard. In the rain.

Warm up:

• 10 KB dead lift (35 lbs)
• 10 KB swings (35 lbs)
• 10 KB squats (35 lbs)
• 10 KB rows, each arm (35 lbs)

Work out, 3 rounds of:

• 10 KB Turkish get ups (35 lbs -- 5 each hand)
• 20 KB clean and press (35 lbs -- 10 each hand)
• 10 KB snatch (35 lbs -- 5 each hand)
• 20 rigid KB swings (35 lbs -- 10 each hand)

I finished with 20 KB swings with 65 lbs and 20 KB row with 65 lbs, 10 each hand.

Now, no matter what else happens today, I got my workout.

Flag football

An old pal from the Beaver rugby days invited me out to play flag football today at Murchinson Middle School. We played 8 vs 8 with subs for about 3 hours. We were playing to 42 but ended up calling the game a tie at 41-40. Man there was a lot of hard running and cutting. My legs held up well and I felt pretty quick and explosive. Nothing in Crossfit prepares your body for this kind of work, though.

CF WOD 090124

Crossfit total: (835 lbs)

• back squat 135x10,185x5,225x3,275,315, failed on 325.
• shoulder press 135x3, 155, failed on 185
• dead lift 135x5, 225x5, 275, 315, 335, 355, 365 (pr)

In summary, my shoulder press lost 30 lbs from my pr, my back squat lost 20 lbs from my pr, but my dead lift pr picked up 30 lbs. The good showing on dead lift really salvaged what would have otherwise been a terrible workout.

On 080813 I totaled 825 so 835 is a new PR. Not bad, but my combined PR total is 335 + 185 + 365 for 885, so I felt disappointed at the poor showing despite setting a new PR.

Rugby practice 090122

I went to rugby practice tonight instead of CFing. It was 70 degrees and clear so I decided what the heck. The practice was fine. We warmed up and ran 18 50 yard sprints before some handling drills. My bones didn't creek too badly. Hopefully I'll do today's CF WOD tomorrow.

CF WOD 090121

For time:

• 15 Handstand push-ups
• 1 L Pull-up
• 13 Handstand push-ups
• 3 L Pull-ups
• 11 Handstand push-ups
• 5 L Pull-ups
• 9 Handstand push-ups
• 7 L Pull-ups
• 7 Handstand push-ups
• 9 L Pull-ups
• 5 Handstand push-ups
• 11 L Pull-ups
• 3 Handstand push-ups
• 13 L Pull-ups
• 1 Handstand push-up
• 15 L Pull-ups

I subbed a combination of hand stand push ups, half hand stand push ups, and hand stand push up negatives for the hand stand push ups. I subbed chins and parallel grip pull ups for about half the L sit chins. I am sore in all new places today.

CF WOD 090120

"Mr. Joshua"

Five rounds for time of:

• Run 400 meters
• 30 Glute-ham sit-ups
• 250 pound Deadlift, 15 reps

My scaled result was 37 minutes.

Five rounds for time of:

• Run 400 meters (treadmill)
  
• 30 anchored sit-ups
• 225 pound dead lift, 15 reps

CF WOD 090118

Hang power clean 1-1-1-1-1-1-1 reps

Results: 135/145/155/155/165/165/135

CF WOD 090117

Run 10K.

I scaled it back to 5k at Town Lake.

CF WOD 90116

For time:

• 10 GHD Sit-ups
• 10 Hip & Back Extensions
• 30 95 lbs Thrusters
  
• 50 Pull-ups
• 30 GHD Sit-ups
• 30 Hip & Back Extensions
• 20 95 lbs Thrusters
  
• 35 Pull-ups
• 50 GHD Sit-ups
• 50 Hip & Back Extensions
• 10 95 lbs Thrusters
  
• 10 Pull-ups

36 minutes. I ha to share the pull up bar and the back extension with some other people.

WOD 090114

Today's workout:

• Back squat: 3 x 225, 3 x 245, 3 x 275, 3 x 275, 3 x 275, 5 x 225
• Pull ups and chin ups with various grips.

Man I need some rest.

WOD 090113

15/12/9/6/3 reps of:

• power clean (135 lbs)
• standing shoulder press (135 lbs)
  

WOD 090112

Today I warmed up and did a short workout:

• ~100 pull ups (various grips -- chin, L-sit, baseball, strict, kip)
• ~100 dips

Then I worked on false grip rows and ring dips with my new Muscle Driver gymnastics rings.

WOD 090110

I played with my new kettle bells from muscledriver -- 16 kg and 28 kg.

I did some Turkish get ups, one hand swings, swings, clean and press, curls, triceps extensions, standing rows, etc.

Fun was had by all.

090108

I went to rugby practice with the Austin rugby club last night. It was a clear, cool night and running felt great. I felt quick and explosive. Then I popped something in my hip during sprints. It's really sad that no matter how good shape I get into, my aging body is still susceptible to injury. I need to break from running for about a week and take care of it.

CF WOD 090109

CF WOD:

• Front Squat 5-5-5-5-5 reps

My results:

• 135/135/155/155/165

I went light because I popped something in my hip yesterday at rugby practice.

I also added some body weight bench presses and strict chin ups because I'm mad about my hip.

• bench press (185 lbs) 8/6/6/6/6
• strict chin ups 12/10/8/8/6

CF WOD 090108

Ten rounds for time of:

• 3 Weighted Pull-ups, 45 pounds
• 5 Strict Pull-ups
• 7 Kipping Pull-up

Scaled results.

Five rounds (no time) of:

• 3 weighted pull ups, 25 lbs
• 5 strict pull ups
• 7 kipping pull ups

I also upped the treadmill mile to 8.2.

WOD 090106

21/15/9 reps of:

• overhead squat (95 lbs)
• sumo dead lift high pull (95 lbs)

Wow. This was brutal. My back is still shaking.

My warm up mile today was 8.1 on the treadmill. I can't wait for tomorrow -- rest day!

CF WOD 090105

Make up for Sunday 090104

Deadlift 3-3-3-3-3 reps.

My results:

• 225/275/315/335/225

I also added regular lifts:

• 3x5 pistols (each leg) on stability disc
• 3x7 one leg straight leg dead lift (25 lbs) on stability disc
  

I planned to try 345 but my hammies are a bit sore from touch. Maybe next time.

WOD 090104

5 sets bodyweight (185 lbs) bench press:

• 10/8/5/5/6

clean and jerk (135 lbs):

• 1-2-3-4-5
  

090103 touch

I played 2 hours of touch rugby today. lots of sprinting, quick cuts, and changing direction. my feet are torn up and hurting. the running felt fine.

CF WOD 081231

Wednesday 081231

"Fight Gone Bad!"

Three rounds of:

• Wall-ball, 20 pound ball, 10 ft target (Reps)
• Sumo deadlift high-pull, 75 pounds (Reps)
• Box Jump, 20" box (Reps)
• Push-press, 75 pounds (Reps)
• Row (Calories)

I subbed machine row for row since my gym doesn't have a rower. I got a 264 I believe. This was my last workout of 2008. I also used a 10 lbs med ball for the same reason.