Tuesday, July 28, 2009

Crossfit Update

7/24 Friday

Five rounds for max reps of:
Body weight bench press (used chest press machine at work - 170#)
Post reps for both exercises in all rounds.

1 14/15
2 10/12
3 8/12
4 8/11
5 7/10 (started losing grip on 3rd set)

7/25 Saturday

Complete as many rounds as possible 20 minutes of:
10 Wallball shots, 20 pound ball (did thrusters with 30#)
10 GHD Sit-ups (did regular situps)
10 Back extensions (good mornings with 10#)

completed 13 rounds

7/26 Sunday


7/27 Monday

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

completed 18 rounds...did kipping pullups on all rounds, had to go to pushups from knees after round 6...Friday's bench press was still sore. This is my third time for Cindy and I continue to increase number of rounds and my form is getting better.

Friday, July 24, 2009

Catching Up on My Workouts

Thur 7/16

Hang power clean 1-1-1-1-1-1-1 reps

I don't recall what I did since I was on vacation and don't have the equipment. I believe this was the walk 6 miles with my wife and lay around the house workout

Fri 7/17

Friday 090717
30 Muscle-ups for time
Post time to comments.
If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

I did the latter...I did not time myself because I thought I would not make the entire amount. I think it took me about 20-25 minutes and I did sets of four each. They were assisted since I cannot kip on my home setup. But I got it done!

Sat 7/18

Rest - walked 6 miles with my wife in the morning and ran a 5K (Retro Run) that evening. Time was around 29 minutes. I was carrying my camera and I would stop and take pics along the route.

Sun 7/19

For time:
50 Box jump, 24 inch box (20 inch on stairs); 50 Jumping pull-ups; 50 Kettlebell swings, 1 pood (25#); Walking Lunge, 50 steps; 50 Knees to elbows (roman chair); 50 Push press, 45 pounds (30#); 50 Back extensions (good mornings with 10#); 50 Wall ball shots, 20 pound ball (thrusters with one 15# dumbell); 50 Burpees; 50 Double unders (one unders)

Burpees just plain suck. Those hurt the most.

Time was 29:40 and this was after trimming hedges for 5 hours...

Mon 7/20

Run 5k - did this on Sat and took day off

Tue 7/21

Deadlift 1-1-1-1-1-1-1 reps - no equipment for DL - ran 5 miles instead ~45 min

Wed 7/22


Thu 7/23


Five rounds for time of:
155 pound Deadlift (100#), 12 reps
155 pound Hang power clean (80#), 9 reps
155 pound Push jerk (70#), 6 reps

Did this with dumbells at work...not quite the same. Seems to be more difficult with dumbells than barbell.

Time 16:42

Wednesday, July 15, 2009

RIP Darrell "Shifty" Powers

A genuine war hero, an average man that represented the best America had to offer in her greatest time of need. No big record deals, no screaming fans, no over priced house, just an ordinary man that lived through an extraordinary experience.

Shifty died on June 17 after fighting cancer.

There was no parade.

No big event in Staples Center.

No wall to wall back to back 24x7 news coverage.

No weeping fans on television.

I Suck at OHS


OHS - overhead squats....I cannot do them with any amount of weight. I tried dumbells since I don't have an olympic bar...no can do. I ended up doing the workout with a broomstick.


5 rounds for time of:
400 meter run (yep)
95 pound Overhead squat, 15 reps (broomstick and poor form)

Time was 14:51 - ran at 4:30pm and it was toasty.

Tuesday was a rest day


Thruster 1-1-1-1-1-1-1 reps

I used dumbells...35X3, 40X3, 45X3, 50X1. My left arm is quite weak compared to my right arm and that is where I failed on 50#.

Sunday, July 12, 2009

Workout Sunday

Well, I am back in the swing of crossfit. I still suck at a lot of the exercises as you will see below. But I will keep on keepin' on.


Rest - did as required


3.6 mile run and some cfwu.

Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds (yeah right, 2 weighted pullups with 15#)
5 Strict Pull-ups (3 pullups)
7 Kipping Pull-up (5 assisted pullups)

7 rounds until my pullups were basically jump ups. Time 19:16


Five rounds for time of:
30 Glute-ham sit-ups (did roman chair lifts for 4 rounds and crunches on last one)
25 Back extensions (good mornings with 10# weight)

Time of 10:14

Thursday, July 09, 2009

Update on my Workouts

I had a brief period of illness in which I skipped an entire 3 day section of crossfit. I have since recovered and I am back in the groove. So I will update on my latest workouts.


Four rounds for time of:
Run 400 meters
50 Squats

As required in 11:18...new PR



Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups (5 pullups followed by 5 dips)
4 Handstand Push-ups (5 assisted hsp)
8 2-Pood Kettlebell swings (10 X 50# dumbbell)

10 rounds plus 5 pull ups


21-18-15-12-9-6-3 rep rounds for time of:
185 pound Front squat (295# on leg press)
GHD Sit-up (regular sit ups)



2 miles plus 3x crossfit warmup


Shoulder press 1-1-1-1-1 reps (used 2 25# dumbells for all rounds)
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps



Complete three rounds for time of:
95 pound Squat clean, 30 reps (used 2x 25# dumbells)
30 Pull-ups (did 15 pull ups)
Run 800 meters




75 pound Power snatch, 75 reps for time. (2x 20 dumbells)

Post time to comments.


Big break due to illness (stomach stuff...blech)

Sat 6/27

Two rounds of:
Right arm barbell push-press 12 reps (20# dumbell)
Left arm deadlift 12 reps (70# of dumbells in bag)
Run 800 meters
Left arm barbell push-press 12 reps (20# dumbell)
Right arm deadlift 12 reps (70# of dumbells in bag)
Run 800 meter




Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups (don't recall)

7 rounds


Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps (25# dumbells)
95 pound Hang Powercleans, 7 reps (same)
95 pound Sumo Deadlift High-pull, 10 reps (same)

6 rounds