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.