As Rx:
Seven rounds for time of:
95 pound Power snatch, 7 reps
95 pound Snatch balance, 7 reps
95 pound Overhead squat, 7 reps
As Completed in basement
three rounds for time of
45 # Power Snatch, 7 reps
45# Snatch balance, 7 reps
45# Overhead squat 7 reps
Time: 9:10
Some how I missed the number of overall rounds and only did three... My bad. Also scaled the weight to the bar as I am not uber comfortable with the moves on my own...
jp
Sunday, January 31, 2010
Saturday, January 30, 2010
WOD - Handstand Push-ups, Squats, Pull-ups, Push-ups
As Rx:
10 minutes Handstand push-ups
5 minutes Squats
2 minutes Pull-ups
1 minute Push-ups
As completed at gym:
10 minute 'L' Push ups off bench - 104
5 minutes squats - 84
2 minutes pull-ups - 14
1 minute push-ups 25
"total" 227
jp
10 minutes Handstand push-ups
5 minutes Squats
2 minutes Pull-ups
1 minute Push-ups
As completed at gym:
10 minute 'L' Push ups off bench - 104
5 minutes squats - 84
2 minutes pull-ups - 14
1 minute push-ups 25
"total" 227
jp
Labels:
Handstand Push-ups,
Pull-ups,
Push-ups,
Squats,
WOD
Friday, January 29, 2010
WOD - Max Weight Back Squat
As Rx:
Back Squat, Max Weight
1-1-1-1-1-1-1
As completed at base gym
Back Squat
115-135-135-155 (F) -135-140-140
jp
Thursday, January 28, 2010
Endurance WOD - 10 minute Time Trial
The Thursday Endurance workout was 10 minute time trial on the C2 rower. All out effort... 10 mins... Exploding lungs and heart.
I made it 2384 meters in that time.
Legs were very weak and wobbly afterwards.
jp
I made it 2384 meters in that time.
Legs were very weak and wobbly afterwards.
jp
Rest Day - Stretch and Walk
Morning…
Light morning today as it was a rest day. I ended up stretching for about 30 minutes and then walking 25ish minutes. Really tried to concentrate on stretching my back and neck as they have been tight. Also concerned about my right shoulder that has hurt for some time when pressure is put upon it. We shall see how it goes in the future.
jp
Wednesday, January 27, 2010
WOD - Clean, Bench Press, Overhead Squats
This was a one rep max of each... Kind of a Cross Fit Total type thing.
My ends were:
Clean: 105 - 125 (F)
Bench Press: 195
Overhead Squat: 65 - 95 (F)
Total: 365
Odd combo of lifts and strange weight distro for me.
jp
My ends were:
Clean: 105 - 125 (F)
Bench Press: 195
Overhead Squat: 65 - 95 (F)
Total: 365
Odd combo of lifts and strange weight distro for me.
jp
Endurance WOD - 5x 1000m rest 90 sec
This was very tiring. I kept an average of 2:07/500m going for the whole thing which I thought was pretty good.
jp
jp
Tuesday, January 26, 2010
WOD - Thrusters and Rowing
As Rx:
Five rounds for time of:
Row 500 meters
135 pound thruster, 7 reps
As completed at the base gym:
Five rounds for time of:
75# thrusters, 7 reps
Jog 50 meters
Row 400 meters
Jog 50 meters
Time: 26:29
The gym’s rowing machines are a bit away from the lifting area, so we had to modify with a bit of extra running to get to the machines. Not sure why we did the order backwards, but I’m guessing that was an oversight.
jp
Monday, January 25, 2010
WOD - Deadlift, Pull-ups
Ouch… I keep saying that…
As Rx:
For Time:
Deadlift 225# 15-12-9-6-3 alternate with Pull-ups 50-40-30-20-10
As completed at base gym:
Deadlift 135# 15-12-9-6-3 alternate with Pull-ups
50 (Kipping)
40 (Kipping, tore right hand calluses)
30 (Jumping, tore left hand calluses)
20 (Jumping)
10 (Jumping)
Time: 27:22
My hands are sore and raw and hurt… Redundant? Yes.
jp
Saturday, January 23, 2010
WOD - Double-unders, Back Extensions
As Rx:
Three rounds for time of:
50 Double-unders
50 Back extensions
Three rounds for time of:
50 Double-unders
50 Back extensions
As completed at the Gym:
Three rounds for time of:
50 Double-unders
50 Back extensions
50 Double-unders
50 Back extensions
Time: 33:58
The jump rope I bought was a PoS and broke on the last set, but the group had checked out a few that allowed me to finish up. I got five stringed double-unders in a row, but most were in the single category.
jp
Friday, January 22, 2010
WOD - Clean & Jerk, GHD situps
The clean and jerk is real technical lift, I think I am getting the hang of it, but lots of moving parts.
As Rx: 3 Rounds for time of:
135 pound Clean and jerk, 10 reps
30 GHD situps
As completed at base gym:
65 pound Clean and Jerk, 10 reps
30 situps (only one GHD platform that was being used by multiple folks)
Time: 18:20
jp
Rest Day
Wednesday was a rest day. I did about 30 minutes of stretching then walked about 30 minutes.
Also – I was traveling and didn’t get the Burbie-Pull up work out in on the road… I over slept. That’s my story.
jp
Endurance WOD 19 Jan - 20:10 x8
This is a late report.
Tuesday’s Endurance WOD was a Tabata of 20 sec on 10 sec off for eight rounds.
I completed 888 meters in that time frame.
Also did the BodPod test and I’m down to 203.4 lbs and down to 21.4% body fat. These are all good things. Since my first test when I first started crossfit I’ve lost 11 lbs overall and gained about 10 lbs of muscle…
jp
Tuesday, January 19, 2010
WOD - Deadlifts
As Rx: Deadlift 3-3-3-3-3 reps
As completed at the base gym:
Deadlift 3-3-3-3-3-3-3 reps
95 - 135 - 175 - 185 - 205 - 225 - 225
We did extra reps because everyone thought it was 7 reps not 5… It hurt at the end. My chest is killing me as I arched my back on the last set…
jp
Sunday, January 17, 2010
WOD - Squat - Pull-ups - Squat Push-ups
This was an odd workout.
As Rx:
With a continuously running clock, squat for 60 seconds. Subtract the number of squats completed from 60, and do that many pull-ups in minute two. In minute three, squat again, subtracting the number completed from 60. Do that number of push-ups in minute four. Minute five is squatting again, and minute six pull-ups.
The pattern is squats, pull-ups, squats, push-ups, squats, pull-ups, etc. The goal is to stay within the workout's formula for as long as possible.
Don't do more than 60 squats in any round.
In any case, stay moving for at least 12 minutes.
As Rx:
With a continuously running clock, squat for 60 seconds. Subtract the number of squats completed from 60, and do that many pull-ups in minute two. In minute three, squat again, subtracting the number completed from 60. Do that number of push-ups in minute four. Minute five is squatting again, and minute six pull-ups.
The pattern is squats, pull-ups, squats, push-ups, squats, pull-ups, etc. The goal is to stay within the workout's formula for as long as possible.
Don't do more than 60 squats in any round.
In any case, stay moving for at least 12 minutes.
As Rx w/ jumping pull-ups completed in basement:
As above:
Squats: 50 Pull-Ups:10
Squats: 46 Push-Ups:14
Squats: 46 Pull ups: 14
Squats: 41 Push-Ups:19
Squats: 41 Pull-Ups:19
Squats: 40 Push-Ups: 20
Squats: 38 Pull ups: 22
Squats: 35 Push-Ups:25
Squats: 32 Pull-Ups:14 (fail)
Ouch... My legs feel like crap.
jp
Labels:
Handstand Push-ups,
Pull-ups,
Squats,
Timed Intervals,
WOD
Friday, January 15, 2010
WOD - Walk Hands, Handstand, Handstand Push-ups
This was a tough work out… But then again, they are all tough work outs…
As Rx:
Three rounds for time of:
Walk on hands, 100 feet
Hold handstand against wall for two minutes
15 Handstand push-ups
As Completed at Base Gym:
Three rounds for time:
Bear Crawl for 50 meters
Handstand off top bleachers for one minute
15 ‘L’ push-ups from bleachers…
Time: Unknown. The work out was completed, but I lost the timing… Lets just call it long. ;)
jp
Thursday, January 14, 2010
WOD - Lynne - Bench Press - Pull-ups
Morning,
Today we ran Lynne.
As Rx:
Five rounds for max reps of:
Body weight bench press
Pull-ups
As completed at Base Gym:
Five rounds for max reps of:
135# Bench Press
Pull-ups (Kipping)
RND 1: Bench 10; Pull 14
RND 2: Bench 6; Pull 10
RND 3: Bench 4; Pull 7
RND 4: Bench 4; Pull 1 (Fell off bar)
RND 5: Bench 3; Pull 8
Short, sweet, to the point.
jp
Endurance WOD - 2 min on 1 min off 6 reps
This one really hurt. A lot.
Here are my six rep break outs:
1 – 520M
2 – 503M
3 – 494M
4 – 485M
5 – 485M
6 – 493M
Total: 2980
jp
Wednesday, January 13, 2010
WOD - Walking Lunge, Broad Jump, Run
Those three things equal suck. J OMG do my legs hurt and I haven’t even had a night to feel the real pain. I honestly thought I was going to bring up a lung.
As Rx: 3 rounds for time:
50 Meters Walking Lunges
100 Meters Standing Broad Jump
200 Meters Run.
As Completed at Base Gym:
As Rx:
Time: 23:45
Ouch!
jp
Tuesday, January 12, 2010
Crossfit Endurance...
I decied that I am going to add a bit more cardio workout into the regime. I still plan to do the WOD's as perscribed (or as close as I come) from the main site, but I am going to add Crossfit Endurance twice a week on Tuesday and Thursday.
I did my first endurance work out this afternoon and it kicked my butt. Six rounds of 2 mins on followed by 1 min rest, max effort... 18 mins of hard pulling going to kill me in the end wipe my arse off the floor.
I'll post my distance tomorrow, but argh...
jp
I did my first endurance work out this afternoon and it kicked my butt. Six rounds of 2 mins on followed by 1 min rest, max effort... 18 mins of hard pulling going to kill me in the end wipe my arse off the floor.
I'll post my distance tomorrow, but argh...
jp
Active Rest
Today was a rest day. I spent the morning at the gym doing some stretching and then worked on some skill development with jump rope double-unders. The best I got was a single-double-single-double-single-double… Needs much work.
jp
Monday, January 11, 2010
Food 11 Jan
Food Item | Servings | Cals |
Fage Total 0% Greek Yogurt | 0.50 | 60 |
Kashi Go Lean | 0.50 | 55 |
Simple Raw Mixed Nuts | 0.50 | 91 |
Safeway Unsweetened Mixed Berries (frozen) | 0.21 | 19 |
Ny Strip Steak | 0.50 | 145 |
Mary's Gone Crackers Sticks & Twigs Sea Salt | 1.50 | 225 |
White Cheddar Cheese | 1.00 | 130 |
Outback Steakhouse House Side Salad | 0.50 | 133 |
Outback Steakhouse Steamed Green Beans | 0.50 | 115 |
Outback Steakhouse Lobster Mushroom Sauce | 0.33 | 130 |
Optisource Chewable Vitamin-post | 4.00 | 20 |
Viactiv Calcium | 1.00 | 20 |
Frito Lay Natural Nut Harvest Fruit & Nut Mix | 2.00 | 300 |
Wendy's Chili | 1.00 | 190 |
Nabisco Saltine Crackers | 1.00 | 60 |
Simple Raw Mixed Nuts | 2.50 | 455 |
Grapes/per Oz. | 2.00 | 40 |
Ah!Zeefa Lentil Dip | 1.00 | 70 |
Smoked Salmon | 1.00 | 120 |
All The Whey Protein Isolate | 1.50 | 152 |
OK... I love nuts, but they are killing me on the extra calories. I have to cut them back significantly. On the plus side I think my protein level is doing good on the average of a 100g.
jp
WOD - Push Jerk 1-1-1-1-1-1-1
Morning,
As Rx:
Max Weight Reps of Push Jerk
1-1-1-1-1-1-1
As Completed at Gym:
Max Weight Reps of Push Jerk
65 - 65 - 85 - 105 – 125 – 135 (F) – 135 (F)
The 135 was tough… I got the dip, but need to work on jumping underneath better and I think I could drive it up.
jp
Sunday, January 10, 2010
Food 10 Jan
Food Item | Servings | Cals |
Fage Total 0% Greek Yogurt | 0.50 | 60 |
Kashi Go Lean | 0.50 | 55 |
Simple Raw Mixed Nuts | 0.50 | 91 |
Optisource Chewable Vitamin- | 4.00 | 20 |
Viactiv Calcium | 1.00 | 20 |
Cantelope Melon Balls | 0.33 | 11 |
Indian Curry Chicken Breast | 0.50 | 138 |
Mixed Vegetable Curry | 0.10 | 52 |
Amy's Kitchen Indian Palak Paneer | 0.10 | 27 |
Curry Chick Pea | 0.20 | 36 |
Pocket Pita Breads | 0.25 | 35 |
Cheese | 1.00 | 410 |
Ny Strip | 1.00 | 180 |
Outback Steakhouse Lobster Mushroom Sauce | 0.50 | 197 |
Outback Steakhouse Bushman Bread | 0.10 | 31 |
Raw Almonds, Cashews, Pistachios | 1.00 | 160 |
White Cheddar Cheese | 1.00 | 130 |
Grapes/per Oz. | 1.00 | 20 |
Kashi Roasted Garlic & Thyme Tlc Party Crackers | 1.00 | 130 |
shrimp | 0.25 | 20 |
Ah!Zeefa Lentil Dip | 1.00 | 70 |
All The Whey Protein Isolate | 2.00 | 202 |
Total | 2094 |
Pretty good day. Need to look at keeping the snacks under 4oz to keep the totals down.
jp
WOD - Fran - Thrusters & Pull-ups
Morning:
As Rx: "Fran"
Three rounds, 21-15- and 9 reps, for time of:
-- 95 pound Thruster
-- Pull-ups
As Completed in Basement
Three Rounds 21-15-9 for time of
-- Thrusters (75 for first 14, then 45 for rest)
-- Jumping Pull Ups
Time: 9:08
I over estimated how much I could do on the thrusters and had to reduce midset which really increased the time.
Tired...
jp
As Rx: "Fran"
Three rounds, 21-15- and 9 reps, for time of:
-- 95 pound Thruster
-- Pull-ups
As Completed in Basement
Three Rounds 21-15-9 for time of
-- Thrusters (75 for first 14, then 45 for rest)
-- Jumping Pull Ups
Time: 9:08
I over estimated how much I could do on the thrusters and had to reduce midset which really increased the time.
Tired...
jp
Saturday, January 9, 2010
9 Jan Food
Food Item | Servings | Cals |
All The Whey Protein Isolate | 1.00 | 101 |
Fage Total 0% Greek Yogurt | 0.50 | 60 |
Kashi Go Lean | 0.50 | 55 |
Simple Raw Mixed Nuts | 0.50 | 91 |
Grapes/per Oz. | 2.00 | 40 |
Campbell's Cream Of Mushroom Soup | 1.00 | 100 |
Omaha Steaks Gourmet Hamburger | 2.00 | 480 |
Simple Raw Mixed Nuts | 1.50 | 273 |
String Cheese Twists | 1.00 | 70 |
Single Prunes | 1.00 | 60 |
Salsa | 2.00 | 20 |
Mary's Gone Crackers Black Pepper Crackers | 1.00 | 120 |
Avocado | 1.00 | 145 |
Rold Gold Classic Style Pretzel Rods | 2.00 | 220 |
Godfather's Pizza Hamburger Pizza | 1.00 | 290 |
Total | | 2,125 |
Not the best. The Pizza was a splurge of the moment that I should have passed on.
Luckily between the work out and 30 mins of shoveling snow banks, I burned a bit of extra.
jp
Food 8 Jan
Food Item | Servings | Cals |
Fage Total 0% Greek Yogurt | 0.50 | 60 |
Kashi Go Lean | 0.50 | 55 |
Simple Raw Mixed Nuts | 0.50 | 91 |
Simple Raw Mixed Nuts | 1.50 | 273 |
Salsa | 3.00 | 30 |
Black Coffee (decaf) | 1.00 | 5 |
Multigrain Tortilla Chips | 1.00 | 140 |
Avocado (medium) | 0.50 | 125 |
String Cheese Twists | 1.00 | 70 |
Cheese | 0.30 | 123 |
Cantaloupe Melon Balls | 0.50 | 17 |
All The Whey Protein Isolate | 1.50 | 152 |
Tuna, Sashimi | 2.50 | 100 |
Salmon Sashimi, Fresh | 1.00 | 143 |
Whitefish Sashimi | 1.00 | 114 |
miso soup | 1.00 | 70 |
Simple Raw Mixed Nuts | 1.00 | 182 |
Single Prunes | 1.00 | 60 |
Cheese | 1.00 | 410 |
String Cheese Twists | 1.00 | 70 |
Cantaloupe Melon Balls | 0.50 | 17 |
Totals: |
Yesterday was a rest day, so 2300 is a bit high. I've got to be real careful as I see my consumption starting to sneak higher.
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