Row 2k
8:07
shouldn't have attempted this when i was still sore from squats and running. had nothing left after the first 300m. hoping it was an off day, because i was way off my college PR (7:36).
Thursday, February 26, 2009
Tuesday, February 24, 2009
Tuesday 090224
4 rounds for time:
Run 400m
10 thrusters 45/35#
5 HSPU
HSPU w/ knees on tall box, otherwise as rx'd
12:40
Run 400m
10 thrusters 45/35#
5 HSPU
HSPU w/ knees on tall box, otherwise as rx'd
12:40
Monday, February 23, 2009
Monday 090223
21-15-9
Back squat - 105# for first 8, rest 95#
Ring dips - blue band (no tans available)
8:10
Back squat - 105# for first 8, rest 95#
Ring dips - blue band (no tans available)
8:10
Sunday, February 22, 2009
Sunday 090222
"Sharon"
As many reps as possible in 3 minutes per station.
wall ball, 20/12 lbs
slam ball, 20/15 lbs
pushups
situps
246
knee pushups, all else as rx'd
As many reps as possible in 3 minutes per station.
wall ball, 20/12 lbs
slam ball, 20/15 lbs
pushups
situps
246
knee pushups, all else as rx'd
Saturday, February 21, 2009
Friday, February 20, 2009
Friday 090220
farmer’s walk (30#)
dumbbell snatch (25# right, 20# left - tried to go easy on shoulder)
box jump burpees
12:57
dumbbell snatch (25# right, 20# left - tried to go easy on shoulder)
box jump burpees
12:57
Wednesday, February 18, 2009
Wednesday 090218
"Elizabeth"
21-15-9
Squat Clean, 135/95lbs (75#)
Ring Dips (tan band)
13:28
compare to 081223
to board the excuses train, i woke up with ye olde back injury screaming at me and found myself taking more breaks than i'd expect in this WOD.
could have been yesterday's tuck jumps... lots of time in the car last weekend.... who knows. some roller and ball time helped a bit but between this and the neck spasms i'm feeling a little lame.
in the good news department, shoulder is feeling fine.
21-15-9
Squat Clean, 135/95lbs (75#)
Ring Dips (tan band)
13:28
compare to 081223
to board the excuses train, i woke up with ye olde back injury screaming at me and found myself taking more breaks than i'd expect in this WOD.
could have been yesterday's tuck jumps... lots of time in the car last weekend.... who knows. some roller and ball time helped a bit but between this and the neck spasms i'm feeling a little lame.
in the good news department, shoulder is feeling fine.
Tuesday, February 17, 2009
Tuesday 090217
3 rounds of:
1 minute Ball Slams, 20/15 lbs
1 minute Sit Ups
1 minute Medicine Ball Cleans, 20/16 lbs
1 minute Double Unders
296
subbed tuck jumps for double unders.
did 12 tan band pullups after the WOD (progress!) and worked on kipping form w/out band. needs practice.
1 minute Ball Slams, 20/15 lbs
1 minute Sit Ups
1 minute Medicine Ball Cleans, 20/16 lbs
1 minute Double Unders
296
subbed tuck jumps for double unders.
did 12 tan band pullups after the WOD (progress!) and worked on kipping form w/out band. needs practice.
Monday 090216
"Cindy" - first time
13 rounds (CTB blue band pullups, knee pushups)
used blue instead of tan band -- still trying to take it easy on shoulder. pushups are still the kryptonite but it seems like there are a lot of others sharing that pain.
13 rounds (CTB blue band pullups, knee pushups)
used blue instead of tan band -- still trying to take it easy on shoulder. pushups are still the kryptonite but it seems like there are a lot of others sharing that pain.
Sunday 090215
first time rock climbing. forearms were smoked after 3 climbs and learning to belay, but it was way fun.
Saturday 090214
3 rounds for time:
Run 1/2 mile
50 air squats
19:06
this was quite the kick in the pants after 5 days' rest
Run 1/2 mile
50 air squats
19:06
this was quite the kick in the pants after 5 days' rest
Friday, February 13, 2009
shoulder issues update
on my 5th day off from crossfit. shoulder/tricep tweak is not any better than it was -- hurts when opening heavy doors, lifting bags, etc. different ranges of motion. doesn't hurt when stationary. going to focus on lower body stuff this weekend (run, squats) and give it until monday -- that will be one week. at that point i'll get worried, methinks.
Sunday, February 8, 2009
Sunday 090208
30 Squat Clean and Jerks, 155/100 lbs
85#
14:22
this was a long and slow battle, but i'm glad i stuck with the weight and didn't scale.
chad pointed out one thing after the fact -- when i clean the weight, i'm not bringing my elbows far enough forward immediately. i'm raising them after i've already caught the bar. need to work on making it one smooth motion.
shoulder/tricep pinch that's been bugging me this week hurt after my first warmup rep tonight. will try two days off from anything that will push it.
020910 update - shoulder still hurts and right hamstring is all jacked. today is day 2 of rest. hoping i can do something low-key tomorrow.
85#
14:22
this was a long and slow battle, but i'm glad i stuck with the weight and didn't scale.
chad pointed out one thing after the fact -- when i clean the weight, i'm not bringing my elbows far enough forward immediately. i'm raising them after i've already caught the bar. need to work on making it one smooth motion.
shoulder/tricep pinch that's been bugging me this week hurt after my first warmup rep tonight. will try two days off from anything that will push it.
020910 update - shoulder still hurts and right hamstring is all jacked. today is day 2 of rest. hoping i can do something low-key tomorrow.
Saturday, February 7, 2009
Saturday 090207
Tabata Fight Gone Bad
Wall Ball, 20/14lbs
Sumo Deadlift High Pull, 75/55lbs
Push-press, 75/55lbs
Row
Box Jumps (20" box)
243 as rx'd (16# wallball)
Wall Ball, 20/14lbs
Sumo Deadlift High Pull, 75/55lbs
Push-press, 75/55lbs
Row
Box Jumps (20" box)
243 as rx'd (16# wallball)
Friday 090206
Overhead Squat
3-3-3-3-3
55-65-65-75(f)-70
could have gotten the 75# -- the squats were cake compared to getting myself set and solid with the bar in position. must remember to tighten up when it wobbles. i did some ditching instead.
Rest
10-9-8-7-6-5-4-3-2-1
Kettlebell Swing, 1.5/1 pood
Box Jump, 24/20 inches
7:08 as rx’d
3-3-3-3-3
55-65-65-75(f)-70
could have gotten the 75# -- the squats were cake compared to getting myself set and solid with the bar in position. must remember to tighten up when it wobbles. i did some ditching instead.
Rest
10-9-8-7-6-5-4-3-2-1
Kettlebell Swing, 1.5/1 pood
Box Jump, 24/20 inches
7:08 as rx’d
Wednesday, February 4, 2009
090204
“Fran on a Ladder”
blue band pullups
65# thrusters
13 rounds + 10 thrusters
speedy thrusters are not my forte. think i'm ready to start working the tan band in on pullups.
blue band pullups
65# thrusters
13 rounds + 10 thrusters
speedy thrusters are not my forte. think i'm ready to start working the tan band in on pullups.
Tuesday, February 3, 2009
Tuesday 090203
"Eliziane"
For time:
21-15-9
Deadlift (155#)
Ring dips (blue band - should have used tan)
11:50
really glad i pushed through and didn't scale.
For time:
21-15-9
Deadlift (155#)
Ring dips (blue band - should have used tan)
11:50
really glad i pushed through and didn't scale.
Monday, February 2, 2009
Monday 090202
For time, 7 rounds of:
1 clean, bodyweight (95# — and ugly — for first 2 rounds, 85# for last 5)
3 HSPU (shins on tall box)
5 Box jumps, 20″ box plus 45# plate (24")
7:05
1 clean, bodyweight (95# — and ugly — for first 2 rounds, 85# for last 5)
3 HSPU (shins on tall box)
5 Box jumps, 20″ box plus 45# plate (24")
7:05
Saturday 090131
For time, 7 rounds of:
10 Medball cleans, 20/16 lbs
10 Burpees
did this one with a 20# barbell. lungs burning.
15:59
10 Medball cleans, 20/16 lbs
10 Burpees
did this one with a 20# barbell. lungs burning.
15:59
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