WOD 081130

"Angie"

For time:

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

My time: 27:15

I subbed this workout for "Tabata something else" because I don't have a stop watch. No improvement over 080925. The pull ups still soak up about 15 minutes.

WOD 081126

4 rounds of:

• 2 100m sprints
• 30 sit ups
• 10 210 lbs dead lifts
• 1 40m hill sprint

once again i lugged my weights out to murchison middle school for the hill.

CF WOD 081125

"Lynne"

Five rounds for max reps of:

• Body weight bench press
• Pull-ups

My results: (106)

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

Previous: 60 & 79

Another ~25% improvement. This workout rocked. I did not feel up to it after hurting my shoulder on Sunday. But the pull ups felt great and I finally knocked out 21 in a set. I can't wait for my next Fran.

Ouch! WOD 081123

3 rounds of:

• 21 20" box jumps
• 21 push ups
• 3 15' rope climbs
• 14 10 lbs medicine ball throws
• 21 hanging knees to elbows

I hurt my right shoulder on the first rope climb, so I only finished one complete set. On the second round I dropped rope climbs after the first climb. Hopefully this will recover quickly. I could have warmed up better.

CF WODS 081121 & 081122

I did both WODs today:

• Clean and Jerk 1-1-1-1-1-1-1 reps
• Run 5 K

I ran town lake in about 25 minutes.

C&J: 135/135/145/145/155/155/155

I also did a few Turkish getups with 75 lbs on a full length Olympic bar. old fashioned strong man style.

CF WOD 081511

Push jerk 1-1-1-1-1-1-1 reps

My results:

• 135 x 5
• 145 x 3
• 155 x 2
• 165 x 2
• 175 x 2
• 185 x 1
• 185 x 3

Throw in 3-5 pull ups between each set. 185 didn't feel heavy, so that's where I'll start next time.

CF WOD

Make up for 081117

"Helen"

Three rounds for time:

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

14:40

%21 improvement over 080820. (880/1110 secs)

This felt good. On my 3rd set I ran a 9 minute pace, did 14+7 swings, and 6+6 pull ups. Helen is a nice endurance workout.

CF WOD 081115

This was the CF WOD from Friday 081114.

Five rounds for time of:

• 95 pound Hang Power Snatch, 15 reps
• Run 400 meters

My VERY scaled version.

3 rounds of:

• 95 pound hang power snatch, 10 reps
• 2 x 120m sprints
• 2 x 40m hill sprints (30-35 degree incline I'd guess)

I'm subbing sprints for 400m/800m whenever possible. Sprints are more sport specific and have a greater physiological impact.

WOD: Total Prep

One of my own invention. The CF total is combined weight of max single reps on back squat, standing shoulder press, and dead lift in that order. I haven't totaled in a while and I didn't feel up for a big cardio day, so I decided to have a regular lift with the total movements.

• Back squat: 10 x 135/185/185/185/185
• Shoulder Press: 5 x 135/135/135/135/135
• Dead lift: 10 x 135/185/185/185/185

Felt good. Nice, light weights, plenty of reps, focused on technique. Some of the later SP sets I added some push presses to finish out the sets.

CF WOD 081110

Five rounds for time of:

• 25 Inverted Burpees
• 25 Pull-ups
• 25 Burpees

My workout:

• 25/15/10 burpees
• 25/15/10 inverted burpees
• 25/15/10 pull ups

I barely finished my scaled workout. This was a gut busting gut check that left me shaking after the first round. The pull ups felt good, though.

For those who don't know, an inverted burpee begins lying on your back, then you rip or roll to your feet, then go into a handstand.

CF WOD

Power clean 1-1-1-1-1-1-1 reps

Results: 135/145/155/165/175/175/175

ouch

CF WOD 081107

Four rounds for time of:

• Run 400 meters
• 50 Squats

15 minutes

Progress?

Well, it turns out I have made progress. Lynne was my first girl on 080629.

080629 Lynne: (60)

• bodyweight bench press (185) 6/5/4/4/3
  
• dead-hang pull ups (no kipping) 11/8/6/7/6

081106 Lynne: (79)

• bodyweight bench press (185) 10/6/4/5/4
• kipping pull ups 15/10/7/8/10

Delta: ~25%

Here's the kicker -- both PUs and BP improved by ~25%. That shows good balance. I have also lost 5 pounds (I now weight 182 vs 187 when I started) and my blood pressure is way down.

The comparison is not totally fair since I am now kipping, but I find kipping to be nearly as difficult as dead hang because my grip is my weak point and kipping puts much more pressure on your hands then dead hang.

Interesting note: I do pull ups all the time and I never bench. Odd that they showed the same improvement.

CF WOD 081106

It's all well and good to say there's room for improvement, but, at some point, you need to see improvement. Another disappointment today.

"Lynne"

Five rounds for max reps of:

• Body weight bench press
• Pull-ups

My results: 79 total

• BP 185 x 10-6-4-5-4
• PU 15-10-7-8-10

I probably could have knocked out 1 more rep per set on bench with a spotter and maybe cranked out a few more PUs per set if I took a break between exercises. But oh well. PUs 3 times in the past 4 days prolly didn't help either. My ripped up hands sure feel it.

Wicked judo throws

Heres a video of Aaron Cohen, an Olympic-caliber judoka, and an assistant wrestling coach at Deerfield High, my alma mater. respect the altitude!

Observation

Well, it has finally happened. An inspirational moment that reaffirms the American dream that I will surely remember for the rest of my life. Yesterday on November 4th 2008, Barack Obama was elected president of the United States of America, giving hope to big eared children across the free world.

In all seriousness, though, its about time we had a Bears fan in the White House!

CF WOD 081105

Complete as many rounds as possible in 20 minutes of:

• 10 Pull-ups
• 65 pound Thruster, 10 reps

8 rounds.

Not a great showing. These 20 minute sprints are brutal. After the first 3 rounds I'm totally gassed. The same thing happened on the pull up/push up/squat workout. At least I have room to improve.

Don't call it a come back

Nice total body workout today. Got some good stares in the gym.

• 10-9-8-7-6 reps of:
• Turkish get ups (45 lbs)
• pull ups
• dips

Of course this followed my usual strenuous warm up that now includes over head squats, pistols (one leg swats), kettle bell swings, jump rope, and push ups.

WOD 081102

Terry Nixon and I ran the 3 mile loop at Town Lake. A good time was had by all. We walked the last quarter mile or so. This is my first workout back after being sick.