Wednesday, June 24, 2009

Latest Workouts


Three rounds for time:
Run 400 meters (ran on treadmill)
1 1/2 pood Kettlebell X 21 swings (40# dumbbell swing first two and then 45# on third)
12 Handstand push-ups (knees on bench)

Total time was around 10:50


Front squat 3-3-3-3-3 reps (did front squat with 18# pole coupled with leg presses - 255, 275, 295, 315, 335)

Wednesday (off)

thank goodness

Sunday, June 21, 2009

Previous Week


"Nasty Girls"

3 rounds for time of:
50 Squats
7 Muscle-ups (21 pullups instead)
135 pound Hang power cleans, 10 reps (2 25# dumbells is all I had)

Time - 15:39


Run 5K (did nothing)


Rest day - accomplished


Hang power snatch 1-1-1-1-1-1-1-1-1-1 reps (started with 2 30# dumbells and ended at 2 45# dumbells)

Also ran 3 miles on treadmill at 24:30...really did not push the pace.


For time:
50 Wall-ball shots (used 2x15# dumbells instead) - 40
50 Pull-ups - 40
35 Wall-ball shots (used 2x15# dumbells instead) - 25
35 Pull-ups - 25
20 Wall-ball sh0ts (used 2x15# dumbells instead) - 10
20 Pull-ups - 10

Time: 14:25


Complete as many rounds in 20 minutes as you can of:
Handstand push-ups 5 reps (knees on elevated bench)
Bench press 135 pounds, 10 reps (used machine)
Push press 95 pounds, 15 reps (used 2x25# dumbells)
Dips 20 reps

I think I completed 4.5 rounds...push press really sucked because my left hand/arm could not maintain the lift.




Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds (used 15# on first set)
5 Strict Pull-ups
7 Kipping Pull-up

I did 7 assisted pull ups with full ROM and then 7 jumping pullups. I only did 6 sets before it turned into a leg workout more than a pull up workout. My arms/shoulders cannot do that many reps. Although I am improving, I am no where near doing these as required.

Time: 16:15

Closed with leg lifts in capt chair (10x2) and assisted dips (10x2) and then several sets of jump rope.

Saturday, June 13, 2009

Weekend Update

Catching up my workout results for this past week. At least I am better at doing the workouts than I am posting them.

Monday - Off


Complete as many rounds in 20 minutes as you can of:
5 Pull-ups (kipped until round 10, then jump)
10 Push-ups (regular until round 10, then knees)
15 Squats

17 rounds in 20 minutes. Improved 1 round from last time...pull ups and push ups were much better this time.


Back Squat 1-1-1-1-1-1-1 reps (done at work on leg press)

Did about 6 reps up to 330 #s. Hard on my runner knees. Did the regular xfit wu with mile run before and after session.


Complete as many rounds as possible in 20 minutes of:
115-pound Hang clean, 15 reps (no barbell, did 35# dumbells 1st 3 rounds, then 30#)
12 Ring dips (no rings - did regular dips...mostly assisted)
21 Sit-ups

Did 5 rounds in 20 minutes...the HC with dumbells was harder on my arms than my legs. Probably due to poor form.

Friday - off day


Walking lunge 100 ft. X 6

21, 18, 15, 12, 9, 6 Pull-ups (did jumpers all the way)
21, 18, 15, 12, 9, 6 Sit-ups

Lunge, pull up, sit up then repeat.

Total time was 14:50. Pull ups are still a serious weakness. I have improved my sit ups and the lunges were not bad. The pull ups continue to kick my butt.

Tuesday, June 09, 2009

Cindy Baby

Monday was off day.


Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

I actually did well on this. Last time, I did 16 rounds; however, I started jumping pullups after the 2-3 round and knee push ups after 4-5 rounds. I was hurting afterward!!!

This time I did 17 rounds. I did kipping pullups and regular pushups for the first 10 rounds. I then resorted to jumping pullups and knee pushups as my body tired.

My first set of pullups hurt like I was yanking my arms out of their sockets. Not sure how to effectively prepare for the first set of pullups.

Warmup - 1 mile run, 3xcft wu (no pullups or pushups)
Cooldown - 1 mile run

Sunday, June 07, 2009

Exercise Update

Off day on Thursday and I took another on Friday which was 7 reps of a deadlift.


1.2 mile run, 3Xxfit wu (no push ups and pull ups)


Five rounds for max reps of:
Body weight bench press (no bench at home...did elevated push ups with a deep dip)
Pull-ups (straight pull ups since my bar does not allow for kipping).

Results: 17/8, 18/6, 15/5, 16/6, 17/4 (not too good)

Finished with 2.5 mile run.


Started with 1.2 mile run and 2X xfit wu (no pull ups)

Five rounds for time of:
75 pound Thrusters, 21 reps (used 2x25# dumbells, 15 reps X5, 2X20# dumbells, 21 reps X1)
21 Double-unders (jumping rope is pitiful, subbed tuck jumps, 15 reps X5, then 21 reps X1)

Time for the first 5 rounds was 11:30 and total for all 6 rounds was 14:24.

Finished with 1.2 mile run.

Monday - off day!

Tuesday, June 02, 2009

The Rider Below

I did find the name of the rider...Missy G from Huntsville. I contacted her via Facebook and will be sending her a bigger file for her personal use.

Xfit Tuesday

Felt much better today. Not sure what the problem was yesterday with the fainting feeling.

Shoulders were really sore from yesterday's workout. In fact, I could not raise my right arm above my shoulder when I got out of bed.

Today's pain:

Overhead Squat 5-5-5-5-5 reps (ok this was a non-starter)

No barbell at work gym. I did the crossfit warmup and really pushed it:

1 mile run
samson stretch
3 rounds of
10 dips
25 sit ups
15 push ups
25 back extensions on exercise ball
10 kipping pull ups (oh my shoulders)

I tried the OHS using dumbells...not good. I ended up doing the workout with an 18# bar. My technique sucketh!

Closed with 5 shoulder presses at 70# and then one each at 80, 90, and 100#. Finished all off with another 1 mile run.

Monday, June 01, 2009

Monday Xfit

Another gut buster and I really felt lousy today (nearly had a fainting spell this morning and felt lightheaded all morning long).


Five rounds for time of:
40 pound Dumbbells split clean, 15 reps (used 30#s instead)
21 Pull-ups (15, 15, 10, 10, 10)

Total time was 18:44.

My arms were really feeling it today and I had trouble with the pull ups from the git go. I did mostly kipping pull ups, but my grip started giving way toward the end. I did the last 5 jumping. Nothing like feeling mortal!