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.