WOD - Dumbbell Snatch, Box Jump, Run 400m

Still on the road, but the gym was empty on Saturday morning at 0500 so I could use the treadmill for a circuit workout which was nice.

As completed in hotel gym:

Three times for time
20# Dumbbell Hanging Snatch 5 per arm
10 Box Jumps (~16") on bench
400m Run on Treadmill

Time: 12:26

I should have programed a fourth round as the workout was a bit short, but that is OK...  :)

jp

WOD - Push-ups, Sit-ups, Squats

Still on the road so I pulled out an all body weigh workout for the day.  No Pull-up bar so half of the printed ones were not doable either.

As completed in hotel gym:

3 times
50 Push-ups
50 Sit-ups
50 Air Squats

Time: 29:36

jp

WOD - Crossfit Total

So I'm traveling a bit and don't have access to a great gym, only the standard hotel fare.  I'm regulated to body weight workouts (Which are dang tough) and dumbells to modify the workouts.

Today was the Crossfit Total...

As Rx:

Back Squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

As completed in Hotel:

15-12-9-6-3

30# Dumbbell Push-press

Burpies

Time: 12:28

jp

WOD - 5K

As Rx: 5K for time

As completed on hotel Treadmill: 5K in 28:40.

My best time to date on a 5K, at least since I was huge.

jp

WOD - Garrett - Squats, inverted ring push-ups, L Pull-ups

Garrett

As Rx:

Three rounds for time of:
75 Squats
25 Ring handstand push-ups
25 L-pull-ups

As Completed:

Three rounds

75 squats

25 assisted (bands) ring (1), ground (2&3) push-ups

25 band assited L-pull-ups (actually did five each time unassisted, then rest assisted. 

Time: 30ish.

jp

WOD - Thrusters and Pull-ups

As Rx:
Five rounds for max reps of:
2/3 Body weight thruster (133)
Pull-ups

As completed at base gym:

Five rounds for max reps of 

105# Thruster 12-10-8-8-6

Pull-ups 16-7-12-14-15

Interesting not being for time, but that was fine after Linda on Friday.

jp

WOD - Linda

As Rx:

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

Deadlift: 1 1/2 body weight (300)

Bench press: body weight (200)

Clean: 3/4 body weight (150)

Set up three bars and storm through for time.

As Completed

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

Deadlift: 155

Bench press: 95

Clean: 75

Time: 31:58

I ended up doing about ½ of proscribed for the weights.  The Deadlift and Cleans seemed to be about right, but the Bench Press was a bit lighter than I thought it would have been.

jp

WOD - Tabata This

As Rx:

Tabata Row

Rest 1 minute

Tabata Squat

Rest 1 minute

Tabata Pull-up

Rest 1 minute

Tabata Push-up

Rest 1 minute

Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".

As completed at base gym

Tabata Squat (10)

Rest 1 minute

Tabata Pull-up (3 – Slipped on 7^th set)

Rest 1 minute

Tabata Push-up (5)

Rest 1 minute

Tabata Sit-up (10)

Rest 1 minute

Tabata Row (85 – we measured meters vice calories for some reason, my guess is that it was about 8 cal)

Scores: 36

jp

Active Rest

Worked on the Pose Method of running today as a skill development.  Included running in place, against wall, in bands.  The Goal is to transition to running the Endurance workouts.

jp

WOD - Chipper

As Rx:

155 pound Squat clean, 15 reps

30 Toes to bar

30 Box jump, 24 inch box

15 Muscle-ups

40 pound dumbbell Push press / push jerk, 30 reps

30 Double-unders

135 pound Thruster, 15 reps

30 Pull-ups

30 Burpees

300 feet Walking lunge with 45lb plate held overhead

As Completed at base gym:

65 pound Squat clean, 15 reps

30 Toes to bar

30 Box jump, 24 inch box

20 Ring Pulls (Angle) and 20 full Dips

25 pound dumbbell Push press / push jerk, 30 reps

30 Double-unders

65 pound Thruster, 15 reps

30 Pull-ups

30 Burpees

300 feet Walking lunge with 25lb plate held overhead

Time: 1:08

Long work out!

jp

Crossfit Games Midwest Sectional

I went with Chris to the Midwest Sectionals.  It was very cool to see those machines just plow through some very tough work outs.  Chris had a video camera so I caught his action and posted to YouTube.

WOD 1 - Air Force WOD -- A CONTINOUS CLOCK WILL BEEP AT THE BEGINNING OF EACH MINUTE, THE ATHLETE WILL STOP & COMPLETE 4 BURPEES EACH MINUTE UNTIL ALL FIVE BARBELL SKILLS ARE FINISHED:

Men 95lbs
20-Thrusters
20-Sumo Deadlift High Pulls
20-Push jerks
20-Overhead squats
20-Front Squats

WOD 2 - 5 Mins Clean and Jerk

No Video :( But pics should be coming soon from Chris!

WOD 3 - 5 Min Row, 4 Min 24" Box Jump, 3 Min Hanging Snatch, 2 Min 20# Wallball, 1 Min Handstand Push-ups

Tabata Running 1 min Run - 45 Secs walk

Was at the Sectionals this weekend with Chris and no real access to a gym with substantial equipment.  Decided to do a run on the treadmill, Tabata style.

Started with 45 sec walk at 3 mph
Run for 1 min at 6 mph
Walk 45 sec at 3 mph
Run 1 min at 7 mph
Walk 45 sec at 3 mph
Run 1 min at 8 mph
Walk " "
Run 1 min at 8
Walk
Run at 8
Walk
Run at 9
Walk
Run at 8
Walk
Run at 8
Walk
Run at 8
Walk
Run at 9
Walk to the end at 18 mins.

Felt good for a run.

jp

Endurance WOD - 3x(250/500/700)

From Thursday...

As Rx:

C2: 3x( 250m +500m+ 750m)

Rest the exact time it takes you to do each interval in each set. EX. 200m run in 35 sec. rest 35 sec then 400m run, rest 400m time, run 600m, rest 600m time, run 200m, etc.

I programed the machine for 1 min, 2 min, and 2.5 min rest for each of the respective legs.  Seemed to be pretty close.

I was very tired.  Felt emotional drained from the work out.

jp

As Rx:

Five rounds for time of:
Row 500 meters
135 pound Power clean, 12 reps
95 pound Thruster, 15 reps

As completed at base gym:

Jog 50 meters
Row 400 meters

Jog 50 meters
95 pound Power clean, 15 reps
65 pound Thruster, 12 reps

Time: 45:40

The C2 machine was about 50m from the workout area so rows were adjusted to accomidate the running.  Also we forgot which was 12 and which was 15 reps and got it backwards.

jp

Ni-Bthaska-Ke 12K Trail Run...

http://www.active.com/running/louisville-ne/nibathskake-12k-and-4mi-trail-ru
n-2010
I'm not the big runner that many are, but this does look interesting and
just down the road near Louisville, NE

Fee: $25...
Ni-Bthaska-Ke - the Omaha Tribe name for the Platte River, meaning flat
water. This 12k Trail Run is scenic, challenging mostly a Single-track
course, very rugged, and a blast! Whole Hog roast to follow event.
Hog Roast.... mmmmm....
Just putting it out there...
jp

WOD - Wall ball & Pull-ups

As Rx:

50 Wall ball shots, 20 pound

25 L Pull-ups

40 Wall ball shots, 20 pound

20 L Pull-ups

30 Wall ball shots, 20 pound

15 L Pull-ups

20 Wall ball shots, 20 pound

10 L Pull-ups

Competed Rx except 10 # ball and kipping pull-ups.

Time: 22:30

jp

WOD - Back Squats

As Rx:

Resting 60 seconds between sets:
Back squat 2-2-2-2-2-2-2-2-2-2

As Completed at Base Gym:

Back squats:

95 - 105 - 115 - 125 - 130 - 145 - 165 - 165 - 165 - 165

jp

Endurance WOD - 25 mins 70% PER

Did 25 mins on the C2 machine...  I got 5395m or averaged about 2:10/500m.  Not too bad, but need to push a bit more.

jp

Rest Day - Streeeeeeeetch

Spent an hour stretching, focusing on the hamstrings that were really tight from yesterday’s workout.

jp

WOD - GHD, Back Extensions, Knees to Elbows, Straight Leg Deadlift

I skipped Sunday’s workout for Deadlifts, which is a shame, I like deadlifts, but my back was tweaked.  So it was with some trepidation that I tackled this workout.

As Rx:

30-25-20-15-10-5 rep rounds of:

GHD sit-up

Back extension

Knees to elbow

95 pound Stiff legged deadlift

As completed:

30-25-20-15-10-5 rep rounds of:

GHD sit-up

Back extension

Knees to elbow (on round ball looking thingy

45 pound Stiff legged deadlift

jp

WOD - SDHP

Morning...

As Rx:
21-18-15-12-9-6-3 rep rounds of:
135 pound Sumo deadlift high-pull
Pull to inverted hang and lower as slowly as possible

On SDHP's, pull the bar to make contact under the chin. On pulls to inverted hang, keep arms, trunk, hips, and legs as straight as possible, both up and down. This is not for time.

As completed in basement

21(115#)-18 (95#)-xx-12-xx-6-xx rep rounds of:
Sumo deadlift high-pull
Knees to Chest

back started to hurt from bad form on the q8 rep.  I cut the 15/9/3 to end the misery...

jp

Endurance WOD - 8x 40:20

I did 8 rounds of 40 sec max effort 20 seconds off...

Couldn't get the old computer to track total distance...

jp

WOD - Made Up 1000m Row/500m row sprint x2

So the Rx work out was run 800m, run 400m backwards, run 800m, run 400m backwards...

With snow and ice on the ground and a gym with no treadmill space at the hotel, I had to adjust fire.

I made up a rowing plan.

for time:
row 1000m
row 500m (Sprint)
row 1000m
row 500m (Sprint)
50 Back extensions

I ended the rowing at 13:30ish

jp

Endurance WOD - 6x500m 2 min rest

Endurance WOD as Rx
For time:
6x 500m rowing w/ 2 min rest.

As completed at hotel gym:

6 x 500 rowing w/ 2 min rest.

I forgot to run total time, but my average was 2:02.5 for each 500 m, so I'm calling it

12:18 + 10 min of resting for 22:18

jp

WOD - Thruster, Muscle-ups, Run

As Rx:

Five rounds for time:

Thrusters 135# 5 reps
Muscles-ups 5 reps
Run 400m

As completed at hotel gym
Dumbbell Thrusters (25# each)
Pull-ups x5 & Bench dips x5
Jumping Jacks (1st), Sumo deadlift high pull 25# (2nd), Row 400m (3-5)
Time: 16:45

The gym was crazy busy for 5am.  Every cardio machine was filled and it was a pretty decent gym for a hotel.  I was happy they had pull-up station and even an older C2, but it was filled the first two sets so it was a bastardized workout.

jp