CrossFit Beyond the 'Box'

Friday Nov 5, 2010

2010-11-05T07:44:00.003-05:00

Ok, once again I have been slacking on posting anything on my personal blog. With maintaining the 'Box' and being a dad, I just dont get alot of extra time to sit down and update this.
1. I have been utilizing Jim Wendler's 5-3-1 strength program. Wow what an awesome program. All my lifts have been going up. I have been using it once a week per the three major lifts Back Squat, Shoulder press, Deadlift. I have improved in all three of them. It has even carried over to other lifts. The overhead squat for example I have finally reached a goal I have been chasing for 2 years. I OHS'ed my body weight of 185lb!

2. I still have back issues, probably always will. But I have been doing a lot of mobility drills, stretching foam rolling and the above strength program really helps as well.

3. Coffee- I have pretty much switched to tea. I still drink coffee but I feel so much better after drinking a cup of tea.I drink coffee on weekends and maybe once a week. I am actually drinking a cup now. But tea is lower maintenance and has healthier properties than coffee does.

4.olympic lifts- I still do them, just not focusing on going as heavy as I would like. With the strength program doing the other lifts it is tough to fit into the training week. I have used the 5-3-1 program for the O-lifts and I think it can be effective but like I said I only have so many days during the week that I actually train.

5. I only train 4-5 days a week now. I am finding it beneficial and it gives me a bit more time to focus on the business side of the 'Box'.

Friday

2010-08-13T08:04:00.003-05:00

Well it has been a very long time since I have posted something on here. I have had some injuries, of course, from a pulled/strained calf muscle, to my everlasting hip/lower back issue. I have also been focusing on the new box and it has been difficult to keep up with my own blog. I am going to try and focus at least twice a week on my personal blog from now on.

I have competed in a kettlebell competition with IKFF standards. I did not do very well but I was not dissapointed in my performance. I have also started a new, well new to me, strength program: Jim Wendlers 5 3 1
I like it so far, and have been watching a lot of other CrossFitters getting involved in it.
Will post more soon...... Back to workouts as well.

Latest named PR Annie 5:40

2010-03-26T16:11:00.001-05:00

WOD

10 rounds for time
10 Burpees
10 pull ups

11:58rx

Back is still tight and looking forward to taking weekend off. I am also looking forward to lifting some weight again, Back NEEDS to get better.....

Thursday

2010-03-26T16:10:00.001-05:00

Fight Gone bad....

320rx
Not a PR but I am happy with my effort, a solid performance. I wanted to quit in the second round, literally quit. But I pushed so hard and kept trucking...effort was around 90% or more the whole workout.

Wednesday

2010-03-26T16:09:00.001-05:00

WOD:

3 rounds
Run 400m
30 Hang power cleans 75/55lb
Knees 2 Elbows 20 reps

I did this WOD in about 13 minutes. It was a good one, back still tight.

Monday

2010-03-26T16:03:00.002-05:00

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

21:53

My back has been very tight and out of alignment for about 2 weeks. I have been adjusted and massaged and I just cant get over this hump.
My time for this WOD was by no means a PR. in fact it was 4 minutes slower than my best. I made a strategic mistake with the Pull ups and did 10 sets of 10 (that was the plan anyways) the Pull ups fell apart around the 50th rep. took me over 7 minutes to do 100. Normal time is 4 minutes......

Friday

2010-03-15T09:29:00.002-05:00

Annie
50,40,30,20,10,
Double Unders
Sit ups

5:48rx(PR)

I actually missed the DU's a couple rounds, slowed me down a bit. The last time I did this one I nailed all DU's without a miss but my time was only 5:59 so this makes me happy because I know that my sit ups were faster or the rope I used this time is just that much more awesome than the last.

thursday

2010-03-11T22:21:00.000-06:00

For time:
Run 800 meters
225/185 pound Deadlift, 21 reps
Run 800 meters
225/185 pound Deadlift, 15 reps
Run 800 meters
225/185 pound Deadlift, 9 reps

15:53rx

My back is fried, but a good WOD.

2010-03-11T22:20:00.000-06:00

Rest minimum 3 minutes between events. All events are a max effort and we will repeat the workout next month.

1. Thruster 95/65lbs Rules: as many as possible(AMAP) without putting the bar below the rack position

2. push ups as many as possible(AMAP) in a 2 minute period. rules: once you have started the event your hands and feet may not leave the ground in any way to help you with the movement. Also your knees may not touch the ground.

3. Kettlebell snatch (weight TBD) AMAP in 3 minutes.

4. Row 500M as quick as possible

1. 28 thrusters
2. 60 push ups
3 Kb Snatches 44lb 70 reps
4 row 500m 1:38

March 1st-4th

2010-03-05T22:53:00.003-06:00

"Nate"

Complete as many rounds in twenty minutes as you can of:

2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

8RX + 7swings

MAX EFFORT
Shoulder press 125x1
Push Press 135x3
Push Jerk 155x5

WOD

3 rounds for time

12 Right arm Thrusters 45/25lb
9 burpees
12 Left arm thrusters 45/25lb
9 burpees

8:16rx (what a smoker)

MAX EFFORT/SKILL DEVELOPMENT
Double Unders
MAX: AMAP in 10 minutes

449 double ubders (PR)

WOD

10,9,8,7,6,5,4,3,2,1 Of
Sumo Deadlift High Pull 95/65
Pull Up

5:57rx

MAX EFFORT
Deadlift 300x1, Tried for 315 couldnt budge it.

WOD For time
50 squats
10 situps
40 squats
20 sit ups
30 squats
30 sit ups
20 squats
40 sit ups
10 squats
50 sit ups

9:51 I thought I was doing good with this one until at least 5 of my clients beat my time. I did not use a 'but ball' but niether did the guy who got the fastet time.

Monday thru Wednesday

2010-02-25T09:46:00.001-06:00

WOD A
In 20 minutes do as many rounds as possible of the following
5 deadlifts (bodyweight)
10 box jumps 24/18"
run 200m/row 250m

8 rounds +150m row (fun WOD, I just could not go much faster)

WOD B
5 rounds
10x push ups
15x Pull-ups
20x Double unders

6:57rx (need to work on pull ups)

Run 800m
15 shoulder press 95/65lb
run 800m
15 push press 95/65lb
run 800m
15 push jerk 95/65lb

14:28rx

Friday

2010-02-19T23:16:00.003-06:00

Five rounds for max reps of:
2/3 Body weight thruster
Pull-ups
Rest as needed between rounds.

131 total reps.

This was a real smoker. My body weight is 183 today, so I used 120lbs for this WOD. It was quite difficult, and smoked my grip for the pull ups.

Thursday

2010-02-19T23:16:00.001-06:00

WOD

"Elizabeth"

21-15-and 9 reps of:
Clean 135 pounds
Ring Dips

7:37 (power cleans)

2010-02-18T09:18:00.003-06:00

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

25:27rx

Not a PR but a HUGE improvement on the burpees. I flew through them and was very impressed in my performance there. The Knees to elbows was my show stopper.
Goal remains to get this one under 24 minutes.

Saturday

2010-02-13T18:42:00.003-06:00

3 Rounds of
21 1.5 pood KB swings
25m swim
21 push ups
25m swim
15 Swings
25m swim
15 push ups
25m swim
9 swings
25m swim
9 push ups
25m swim

7:38

This was fun and rather tough. I have never used swimming in a WOD but plan on doing it more often since I have access to a pool right across from my box.

Wednesday

2010-02-10T22:28:00.000-06:00

Skill Development/Max Effort
Double unders,
81 consecutive Du's

WOD
For time:
Row 500m
50 deadlifts 135/95
50 double unders
Row 500m

7:56rx

Tuesday

2010-01-26T22:04:00.001-06:00

Feeling better.....

5 rounds for time of
10 Knees to elbows
15 Sumo deadlift high pull (75lb/55lb)
20 double unders

8:41

all rounds but the 5th unbroken. Except the 4th round of DU's just missed and did 2 sets.

Monday

2010-01-26T07:55:00.003-06:00

Two weeks ago I was in a meeting sitting in a hard plastic chair for about 2 hours, when I got up to go do my workout my back felt extremely tight. That was the beginning of a lot of pain and basically 2 weeks of now working out. Also very difficult to teach CrossFit and a lot of movements to newcomers to the regime. I am not 100% but I feel comfortable enough to do body weight workouts.

3 rounds for time
Row 500m
21 Walking Lunges
21 burpees

13:05

Lunges were a break from everything else. Fun workout

Goals......

2010-01-12T22:17:00.002-06:00

So, Yesterday I was setting up to do Isabel, the 30 snatches @ 135lbs for time. I did not have a whole lot of time, but nonetheless pressed start on the timer, I powered one up, then did another at a full squat snatch snatch. Then for some reason I started thinking about numbers especially the numbers on the metric bumpers. Then realised the 15kg bumpers I had on the bar for my OHS PR the other day was in fact only 33lbs and not the 45lbs I for some reason thought it was. Which means I did set a PR but not at 195 only at 171lbs..... I was so discouraged and mad at a stupid mistake that I lost all focus for isabel and have decided to make Isabel a goal this year.

So goals:
complete WOD 'Isabel'
Deadlift double BW.
OHS BW
400+ Olypmic Total
50 consecutive triple unders
135lb turkish get up
Row 500m under 1:30 (damper at 5)on C2
Compete...

Friday

2010-01-10T21:49:00.002-06:00

Clean & Jerk

135x5
155x3
175x2
185x1
195x1
205x1(PR)

I have been foam rolling and stretching my hips and lower back, and hamstrings out a lot more lately. I foam roll the right hip and my right glute between each lift. It is working. Finnally I feel like I making some progress. I feel very confident about the coming year.

Goals: I will write my goals this week. I have a WOD 'Isabell' to make up tomorrow. Depending on the outcome of this WOD will determine what goals I have this year. It is ultimatley the last WOD I need to do as RX. Also with my recent load PR's I think I will have to redetermine what my goals will be.

METCON

Grace
30 C&J's 135lbs for time

5:43 RX

Thursday

2010-01-07T22:59:00.002-06:00

Overhead squats

135x3
135x4
155x2
155x2
175x1(pr)
185x1(pr)
195x1(pr)

I have been chasing the body weight OHS for 2 years now. I have been working hard to fix my lower back and hip problem for a little over a month now and it seems to be paying off. A year ago I maxed out on the OHS at 160, a couple months ago I squated 175 but could not come out of the whole. Today I do feel I could have broken 200lbs but honestly I did it on my lunch break and wanted to eat.

Still catching up on the blog.....

2010-01-06T22:12:00.003-06:00

First and foremost, My new years goals 'test' has been on delay because of my new career that i have started and of course my #1 excuse...time. I will do my 'test' next week and then I will post my goals.

Second here are some WOD's that I have done in the passed couple of weeks.

Max effort deadlift
225x5
275x3
295x1
315x1
325x1(f) I did not have the grip to hold on at the top so could not lower it.

5 rounds for time:
7 2 pood K-bell swings
7 box jumps 36"
4:32

5 rounds of
5 HSPU
10 L-pull ups
15 35lb d-bell burpee to squat clean.
33:58

75 reps of 75lb thrusters
6:14

5 rounds of
18 1 arm dumbbell thrusters 40lb
12 burpees
10:15?
I really liked this one, I think it could and should have been harder.
NOTE: the above WOD's are not listed in order at all.

Training catch up....

2009-12-23T20:53:00.003-06:00

I have been focusin a lot on fixning issues I have with my hip/back. I have been doing a lot of stretching, foam rolling and really focusing on form and keeping core tight during lifts.
workouts I have done in the past couple weeks:

Front Squats
135x5
155x5
175x3
185x3

3 rounds of
10 Hang power cleans 135lbs, then 3 rounds of 'Cindy'
(so total of 30 HPC, and 9 rounds of cindy.)
time 11:25

Clean and Jerk
95x3
135x3
155x2
175x1 (failed the jerk)
Was really just focused on the basics, pulling myself under the bar. And then driving under for the split jerk as well.

10,9,8,7,6.....1 Sumo deadlift High pull 95lbs
1,2,3,4,....10 Thruster 95lbs.
run 400m
time 14:30

Overhead Squats (again just focused on good form and keeping core tight. Felt good)
95x5
115x5
135x5
then:

50-35-20
BW squats, push ups, double ubders, Knees to elbows.
16:01

5 rounds of
15 reps. 40lb dumbbell split cleans,
15 pull ups
14:30

I meant to do the WOD Erin, I did the pull up count wrong. It should have been 21 pull ups per round.

I feel i am back on track now, I am becoming more competitive again. I am reforming myself, my training, and my goals. I am enjoying this again....

Sunday

2009-12-13T22:18:00.002-06:00

Its been a while....

I have been working out. I have also been busy with my daughter and getting ready to run a new CrossFit affiliate in Carol Stream, IL. I am very excited to work for this company, ATI physical therapy, and excited to make CrossFit a career. I have been training a handful of people in functional fitness, but I was not sure if I would all out again after I went 'Beyond the Box'.

My training: I had a good program going for myself for a while, I was doing a max effort on a daily basis of some sort. Whether it was a max height box jump or a max load of something i.e. O-lift, squat or press. For the past 2 months I have not had the time to focus on these max efforts. I have really seen a decrease in my strength and I am very dissapointed in myself. I have become the METCON junkie I do not want to be. Now I really enjoy the METCON and LOVE breaking a sweat, But I equally enjoy adding more weight to a lift because I can.
WOD that made me notice how weak I had become-
with 135LB barbell do 5 rounds of
10 deads,
8 Hang power cleans
6 Front squats
4 Push Jerks

My partner lapped me one whole round. I cannot remember the last time I felt this weak in or after a WOD. I am going to change this now.

I will post my goals soon after I see where I am at with completed/incomplete Goals for this past year.
One goal for sure next year is to fix my Hip and back issue that is pretty much the biggest reason I fail at heavier loads.

Wednesday

2009-11-26T09:49:00.002-06:00

Max effort-

2 hands anyhow.

Had to put 2 different weights overhead using 2 different methods. i.e. Snatch a dumbbell then with weight overhead, squat down and C&J a Kettlebell add the weights together and that gives you the sum of the lift.

1- 1st Snatched 55lb KB. 2nd C&J 35lb bell Sum= 90lbs
2- 1st TGU 70lb D-bell, 2nd C&J 55lb KB Sum (FAIL)
3- 1st Snatched 70lb D-bell, 2nd C&J 35lb KB Sum= 105lbs
4- 1st Snatched 70lb D-bell, 2nd C&J 40lb KB SUM 110lbs
5- 1st Snatched 70lb D-bell, 2nd C&J 55lb KB SUM 125lbs

This was tough but a lot of fun.

METCON

30 wall balls (18lb)
20 pull ups
30 KB Snatch 35lbs
20 Power cleans 95lbs
30 Lunges
500m row
30 Knees to Elbows
20 SDLHP 95lb
30 Sit ups (un-anchored)

Rules were that you could do the WOD in whatever order you wanted as long as you completed each exercise before moving onto the next.

13:39

Tuesday

2009-11-26T09:47:00.002-06:00

METCON

21-15-9 of

Power snatch 115lbs
Box Jump 24"

9:25(PR)

I have done this one once before, and decided then it would be a benchmark WOD that i would incorporate into my programming. last time I finished in 10:11 so a 45 second PR.

Monday

2009-11-26T09:46:00.002-06:00

METCON

4 rounds

50 double unders
25 push ups

and then run 800m for time.

Finished the 4 rounds in 8:48 I am guessing the 800 was done in a little over 3 minutes. I do not have a total time. Pretty tough WOD though. Still sore from it.

Friday

2009-11-26T09:43:00.002-06:00

Shoulder press
4x95lb
3x115
2x125
1x135

Annie
50-40-30-20-10
Double unders
Sit ups

6:15

Not a PR. Missed double unders every round. Sit ups all unbroken

Thursday

2009-11-19T09:14:00.001-06:00

Christine

3 rounds for time

500m row
12 BW deadlifts (185lb)
21 box jumps 24"

12:21

This was fun, really focused on good form with the deads. Feels good to be back in the saddle again.

Tuesday

2009-11-17T22:14:00.002-06:00

5 rounds of

6 135lb Full squat clean and jerk
6 muscle ups.

28:15
Intensity was not there. Squats made it a lot harder.

I focused on re-learning the Clean and driving the hips. Re-learning because for the longest time my start position has had my hips to high. Now I have dropped the hips and feel stronger.

Monday

2009-11-16T21:29:00.002-06:00

Snatch balance:

45x5
75x4
95x4
115x2(f) I failed both, but pulled a pretty nice full snatch on the third attempt. Still landed with weight a bit forward.

METCON

'Josh'

21 95 pound Overhead squat
42 pull ups
15 95 pound Overhead squat
30 pull ups
9 95 pound Overhead squat
18 pull ups

10:11 RX (PR)

Friday

2009-11-15T20:48:00.002-06:00

METCON

3 rounds for time
Row 500m
10 Ketllebell C&J 1.5 pood, (right arm)
10 Ketllebell C&J 1.5 pood (left arm)
10 ring push ups

15:11

This was tough. I liked it though, and will do again. All C&J's were done with full swing, and jerks locked out overhead, with bell behind shoulder over back and heels, then swinging jerk into swing and cleaning again.
Needed more Ring push ups though. 10 was not enough.

Wednesday

2009-11-11T22:12:00.003-06:00

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Post time to comments.

25:24 rx (PR)

Normally the show stopper is the KTE's but i flew through them today, but as always the burpees are just awful. I do feel I could have pushed through the burpees a little faster. The DU's were tough to get moving but after the 12th DU i started moving better.

And thank you to all who have served.....

Monday

2009-11-10T13:48:00.002-06:00

METCON:

original WOD was going to be from main site:

Complete as many rounds in 20 minutes as you can of:
65 pound Power snatch, 12 reps
10 Push-ups

Post rounds completed to comments.

BUT because I was limited on time we did
Complete as many rounds in 10 minutes as you can of:
95 pound Power snatch, 6 reps
10 Push-ups

9 rounds plus 4 snathces.
All rounds unbroken except the ninth round. Did snatches 4, 6.

Friday

2009-11-10T13:35:00.002-06:00

Deadllifts

I have avoided max effort deadlifts for a while now due to the constant injury. I Decided maybe I need to do a form check and change things up. I have always had great form with the dead and it was pretty much my staple. Now somewhere along the line, I lost my form I do not know if it was from Olympic lifting coaching I had received or from just a poor coach that told me to raise my hips up a bit.
I decided to do the deadlift slow and strong, meaning making sure EVERYTHING was firing and ON before I moved the bar. I felt really good with just about all of them and the one i felt bad on was a lighter weight and it was due to my hips being higher than I started with. I feel that i am going to have to re-train myself in such a crucial lift. often I have felt for all of us to go back to basics to refresh memories with lifts and to possibly fix any errors we may have developed through getting to comfortable or for compensating for an injury.

Here was the Shceme:
135x8
185x6
225x4
245x3
275x2
305x1 (post injury PR)
315x1 (F) Could not even move it.

Note pre injury PR was 365.

Thursday

2009-11-06T10:23:00.002-06:00

Triple unders:
I nailed 2 this time. This is like learning Doubles all over again.

METCON

5 rounds of

6 Push jerks 135lb
9 box jumps 24"
12 Knees to elbows

10:05

This was a good one fast and explosive.

Wednesday

2009-11-06T10:20:00.002-06:00

Snatch balance/Snatch

Warmed up with couple of snatch balances and did 1 snatch for every weight

45x3
75x3
95x3
115x3
125x3
145-F (I was able to pull the weight, everything felt good, just good not catch it overhead properly. next time.)

Tuesday

2009-11-03T21:50:00.002-06:00

Simple fast METCON

21 40lb Dumbbell hang cleans
50 double unders
15 40lb Dumbbell hang cleans
50 double unders
9 40lb Dumbbell hang cleans
50 double unders

8:05

I liked this one, but a little on the easy side. I probably could have moved a little faster, but I am lacking motivation this week. Maybe I will find it before the week is up. I need to set a new PR in something.... maybe snatches tomorrow.

Monday

2009-11-03T09:26:00.002-06:00

For time:
25 Squats
25 Push-ups
25 Pull-ups
25 Sit-ups
50 Squats
50 Push-ups
50 Pull-ups
50 Sit-ups
75 Squats
75 Push-ups
75 Pull-ups
75 Sit-ups

30:12

The first round took 3 minutes. The second I finished before the 12 minute mark, the third was jut awful. The last 30 pull ups were done in sets less than 5 and most were 1 & 2's. I am pretty sore today from it. Looking back I have never done a WOD with that many Pull ups 150 total.

Friday

2009-10-31T10:53:00.002-05:00

Randy

75 power snatches 75lbs

5:11 (PR)

I had everything going against me on this one.... I am very happy with my performance. All reps were good form

Thursday

2009-10-30T11:09:00.002-05:00

"Nate"

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Post rounds completed to comments

6 rounds

The last time I did this one I was stumped on the MU's I just could not pull them off. This time they were not a problem and only had one miss. The HSPU's were the show stopper. NOTE: I also used a 1.5 pood kettlebell and did 10 swings instead. I do not like at all swinging a dumbbell, I really think the kettlebell is the answer and there is really no substitution. Also the difference in weight being swung comes out to 10 reps to equate.

Wednesday

2009-10-30T11:05:00.002-05:00

METCON

3 Rounds AQAP

10 1.5 pood Kettlebell snatches (5 per arm)
20 18lb Med ball cleans
30 GHD sit ups. (touching floor behind head to touching foothold)

11:41

This was a good fast one. I was going to do 5 rounds but I have not done GHD's in quite a while so I did not want to torch my internal organs. This was good one nonetheless.

Monday

2009-10-30T10:59:00.002-05:00

"Tommy V"

For time:
115 pound Thruster, 21 reps
15 ft Rope Climb, 12 ascents
115 pound Thruster, 15 reps
15 ft Rope Climb, 9 ascents
115 pound Thruster, 9 reps
15 ft Rope Climb, 6 ascents

Post time to comments.

We used a rope hanging from an 8' pull up bar, so we doubled the ascents for each round. We started sitting on the ground and then climbed to chin over the bar. This sucked... the last time I did this WOD i believe I completed it in 19 minutes and some change. This time the first round took 15+ minutes.... I unfortunately ran out of time to complete the WOD. With only 6 minutes to complete the WOD before I had to start training clients I ended the WOD with 16 thrusters which was a max effort.

Thursday

2009-10-23T10:42:00.002-05:00

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

9 rounds RX

I am very happy with my performance. I felt a lot stronger in the HSPU's than normal. I am also able to crank through the one legged squats a lot faster than previously. I may have been able to crank through another round but the HSPU were the limiting factor of my speed. Also I have been complaining about losing my ability to do a mass amount of Pull ups quickly, I was able to do all the rounds except the first and the last unbroken.

I only have one more CF WOD to complete RXed and then another goal for the year is completed.

Tuesday

2009-10-20T21:49:00.003-05:00

Power cleans and Split jerk....
95x5
135x4
155x3
185x1 (failed on the Split Jerk)
185x1
205x1(f)

5 rounds for time

400m run
6 C&J 135lb.

17:43rx

This was not easy due to the fact I have been feeling lately like I have no gas in the tank. I almost feel like i had more energy when i was training a little harder a couple weeks ago. Now this week I feel a bit more gassed. We shall see how the rest of the week goes.....

Monday

2009-10-20T21:46:00.002-05:00

10 minutes of Double unders....

I could not finish this one due to time. but I was happy with results...

314 DU's in 7 minutes. Eric my workout partner managed to do 523 in 10 minutes.

I was at the zoo all day with my daughter and made it to the gym in time to do this WOD only before I had to work.

Thursday

2009-10-16T12:31:00.002-05:00

AMAP in 20 minutes

5 L-pull ups
10 35lb dumbbell squat snatch (5 right 5 left any order)
15 double unders

8 rounds + 5,10, and 3 double unders.

I think I could have done 10 rounds, I missed a lot of DU's in the first 2 rounds and the last round, But excuses dont make the workout complete. So anyhow, I have been wanting to do a AMRAP for some time, then seeing it on Pat's blog inspired me to do this. I had already done Du's this week, but just could not think of anything else to do for the 15 rep to tip this in. I really liked this one and will do it again in the future.

Wednesday

2009-10-15T08:35:00.002-05:00

METCON

Light and Fast Linda:

400m run
21 185lb Deadlift, 135lb bench press, 95lb power clean,
400m run
15 185lb Deadlift, 135lb bench press, 95lb power clean,
400m run
9 185lb Deadlift, 135lb bench press, 95lb power clean,

15:24

I made this one up about 3 years ago, and it took me around 20+ minutes. I moved well with this one, and found out 2 things. I am weak with the bench press, and my deadlift form needs some work. Which I find disturbing because I used to have the Deadlift so spot on, and now I can feel it deteriorating. I will do some more deads in a few days probably light weight again but need to focus on form.

I have not done any max effort lifts or movements this week. I have also dialed the WOD's back a little bit to lighter weights and more reps. I do feel better and a bit more rested. I did th HQ WOD's last week and liked how I felt. Also they almost seemed easier then what i had been doing which tells me that i am getting 'better' and that I must be doing something right with my programming. Either way CrossFit.com and Coach Greg Glassman is responsible for everything with my fitness. Thank you.

Tuesday

2009-10-14T11:12:00.002-05:00

METCON

1 round for time:

30 Squat cleans 95lbs
30 pull ups
30 Push Press 95lbs
30 box jumps 24"
30 Sumo Deadlift high pull

13-14 minutes....

I actually forget my time for this one, it was around 13-14 minutes. Every night within 30 minutes before I go to bed I have a 2-4 block zone snack. But the night before this WOD (Monday) I ate a really good double chocolate brownie the size of my hand. I put peanut butter all over it and washed it down with a glass of whole milk with vanilla protein mixed in. It was delicious!! All day yesterday I paid for that brownie and my workout suffered as well. I felt like I drank a bottle of liquor the night before. I did not have the normal hungry feeling I have before every meal at all yesterday, and felt full and sluggish all day. It was awful, the brownie was good and I want to say it was worth it... but when trying to move such a light weight for a squat clean tires you out after 6 reps it was not worth it. I will think twice next time I just cheat in the middle of the week like that. On a weekend night I tend to drift from being so strict or a holiday i will cheat as well. But that is a matter of enjoying or celebrating the occasion. The payout for eating like that is not worth it otherwise.

Monday

2009-10-12T22:32:00.002-05:00

METCON

75 double unders
75 Kettlebell snatches 1 pood.
75 burpees
75 double unders

14:15

Just wanted a good metcon to lay me out on the floor. And burpees and DU's will do it every time. I would have had a faster time, but the first 75 DU's I had a lot of misses.

Wednesday

2009-10-08T08:02:00.000-05:00

30 Muscle-ups for time

9:57 (PR)

Tuesday

2009-10-06T20:21:00.002-05:00

METCON

21-18-15-12-9-6 and 3 rep rounds of:
Power clean 95 pounds
Back extensions
Sit Ups

11:24

I did the first 21 power cleans with 2 breaks. The entire est of the WOD was completed unbroken. Not a bad one, Although I did do the sit ups last and they were supposed to be second. That may have been a factor, not sure.

Then I played with the jump rope, and managed to pull off 3 triple unders!!! They were not consecutive, but I nailed it. Now I need to focus on consistency and then TU's consecutively.

Monday

2009-10-06T12:45:00.002-05:00

I did not have much time, and I have decided to stick to the Main CrossFit WOD this week. Or at least this cycle.

I had to alter the first WOD:
Original:
Run 800 meters
15 left-legged pistols
15 right-legged pistols
25 sit-ups
12 left-legged pistols
12 right-legged pistols
25 sit-ups
9 right-legged pistols
9 left legged pistols
25 sit-ups
Run 800 meters

"Pistol" is one-legged squat with Kettlebell or dumbbell. Use 1 1/2 pood Kettlebell or 55 pound dumbbell for pistols. Post time to comments.

My ability to do pistols is very limited, although I believ i can do this one with weight as RX I did not have nor did i want to spend a huge amount of time doing this, therefore losing the 'intensity' aspect.
So the MOD is

Run 800m
30 One legged squats (alternating)
25 sit ups
24 One legged squats (alternating)
25 sit ups
18 One legged squats (alternating)
25 sit ups
Run 800m

time 16:44

I probably could have finished a little faster. My mod version of this WOD was not very difficult. I am going to add Pistols as noted above into my strength or Max Effort workouts.

Friday

2009-10-03T12:07:00.002-05:00

5 rounds
5 275lb deadlifts
10 burpees

I do not remember my time, Thats ok, I actually had to scale down in the middle of the WOD to 225, due to my right hip failing me. I blame this on my lack of doing deadlifts for quite a while now. I am in a bit of a rut, and am going to focus on some of the HQ .com WOD this coming week, before I take a much needed week long break.

Thursday

2009-10-01T23:04:00.003-05:00

Skill work day:

Max Effort

Turkish get ups (With a barbell)
45x1
65x1
95x1 (Fail on my left arm which is my better side for this lift.)
100x1(F)
100x1 (PR!)

I finally completed a goal that I have been chasing for quite sometime now the 100lb TGU. I am pretty stoked right now, I felt pretty good doing these and look forward to moving small or better yet 'fit' women overhead now.

Max Effort

Pull ups 1 round
31

Not a PR but something I need to do more of because I do feel a decline in my performance with them. Next week i a going to to do mainly HQ WOD's.

Then focused on the triple under, I am so close.... if I could just jump a tad higher or float a 1/2 second longer I know I would nail it.

Wednesday

2009-10-01T22:58:00.003-05:00

ME:
Snatch Pulls
95x5
135x5
155x3
155x3

METCON

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds (Power Cleans)
Ring dips

8:11

I always do this WOD with the full squat clean but wanted to change the intensity by doing power cleans. Al in all I could have moved faster, I felt better midway through the WOD but really I have decided I need to go fishing....

Tuesday

2009-09-29T21:31:00.001-05:00

ME:

Front Squat:
135x5
185x3
185x2
205x1
215x1(F)

Nancy

5 rounds for time:
400m run
15 Overhead squats 95lbs

24:25rx

the OHS was so difficult for me today that I did not start feeling it until the 4th round. There was an issue with my hip, it was pulling me to my right side. I just could not lock this one in. I need a vacation. Literally....

Monday

2009-09-29T08:57:00.002-05:00

Max Effort:
row 500m AQAP
1:36

What a smoker.....

Then practiced C&J W/ 1.5 pood Kettlebell, focusing on swing through and then jerking under weight so the bell would land center of mass behind my forearm.

METCON

50-40-30-20-10

Double unders
1 pood kettlebell swings.

10:39

This was just awful.

Thursday

2009-09-25T09:42:00.002-05:00

Shoulder press
95x5
115x3
125x1
130x1
135x1 (PR)
140x1 (F)

I finally broke through the barrier keeping me below the 130lb mark. I attribute it to just doing more shoulder work. From split jerks to 1 arm dumbbell presses.

METCON

Angie

100 pullups
100 push ups
100 sit ups
100 squats

19:03

I was 2 minutes below a PR. The pull ups were hard and i was slower than normal at them. The push ups probably took me the longest. Something I have done this week really affected the push ups. I took more than 5 minutes to do them.

Wednesday

2009-09-23T21:54:00.003-05:00

I warmed up doing gymnastic movements. Bar muscle ups, (trying to get them consecutively) handstand holds. GHD situps, and hip & back extensions.

METCON

21-15-9

115lb Power Snatch
24" box jump

10:19

I REALLY liked this WOD. The weight was manageable but heavy enough to force rest and forced to break the rounds up. The box jumps tipped it in. I thought about Knee's to elbows instead of the box jumps. I think this was the better choice.
I believe this will be a new benchmark WOD for me.

Tuesday

2009-09-22T20:36:00.002-05:00

200 double unders for time:
3:40

Went on a long rune 30:02, I have not mapped out the run yet I am guessing 3.75. Decent run, a few hills, felt good to run with someone again.

Monday

2009-09-22T20:33:00.002-05:00

3 rounds for time
using 135lb barbell do the following

15 deadlifs, 12 Hang power cleans, 9 front squats, 6 push jerks,

note: the original WOD was 5 rounds, due to time and honestly motivation we dialed it back to 3 rounds.

16:30rx effort was on the PatM scale of 1-5, probably a 3.

Friday

2009-09-21T13:34:00.002-05:00

Snatch Balance

45x5
95x5
115x3
125x3
135x2

I really just focused on landing solid under the bar, and a little trick I picked up was to try and pull the bar apart with my grip. It seemd to help me lock out under the bar a bit more.

I then attempted Isabel Rx. I attempted several 135lb snatches (power and squat) and failed many and did a total of 10 good ones. I will attempt this WOD again in a few weeks.
This is one of my goals for the year, is to complete ALL CF WOD's as RX, Isabel is the only one I have not been able to do.

Thursday

2009-09-18T08:17:00.002-05:00

Triple under

I have been trying to get a Triple under with the jump rope. I am almost there, and I have the technique down. The trick is to slow down on the double unders, which is difficult in itself, and then blast out the triple. Anyhow, another minor goal.

Bench press

135x5
185x4
205x2
215x1
225x1(f)

I stopped at 225, was not really motivated to continue w/ the bench press.

METCON

50-35-20

Box jumps 20"
push ups
knees to elbows

16:54

Felt good moving the body and giving myself a rest from moving a load. I did not know what to expect with this one but the KTE's really affected the box jumps and vice versa.

Wednesday

2009-09-16T22:08:00.002-05:00

Muscle snatch

45x5
65x5
95x4
95x3
115x2 (F)
115x1 (F) had too much of a press out to count it.

METCON

3 rounds of
600m run
7 per arm 1.5 pood Kettlebell snatch.
and 12-9-6 of the Big tire flips.

14:40

what a gasser, this WOD really demanded a lot of power. I fell apart on the runs. Running used to be my active rest. Now I am trying so hard to keep it together while I am running that I cannot 'rest' at all.

Tuesday

2009-09-16T22:05:00.002-05:00

Again I did some handstands and HSPU. That is really the only skill I worked on.

METCON

5 rounds of
7 135lb thrusters
7 burpees

12:45rx

I had absolutely no gas in the tank for this one. I really felt the squats from the day prior, and really no gas at all.

Monday

2009-09-14T20:44:00.001-05:00

I did some minor gymnastics skill work. Handstand push ups, and handstand holds. I want to be able to 'pop' into a handstand at anytime anywhere and hold it free from the wall.

METCON

Nasty Girls'

3 rounds fro time:
50 Squats
7 muscle ups
10 Hang power cleans 135lbs.

12:20rx (PR)

Friday

2009-09-14T09:05:00.001-05:00

"Annie"

50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

Post time to comments.

5:59rx

what a great WOD to do when you are short on time.

I a little behind on the blog.... Will maintain regular updates from now on.

Friday

2009-09-08T12:11:00.002-05:00

Ran a 5k,

22:11

This is a recent PR for me. I have ran faster than this in the past but that was about 5 years ago and I was running all the time. My fastest time for this particular course was around 19:30. I do not see myself running that fast in the near future, but anything is possible.
I realised something during this run, I really had to focus on the POSE technique. I have not focused on POSE recently because I had had the mentality that it was like riding a bike; you just always know how. Anyhow after explaining to a freind how to do the technique they later called me and said how much he had to focus on pulling his feet. I thought about this whilst running and low and behold, I ran faster. Now instead of comparing the POSE to riding a bike i am comparing it to Olympic lifts. You should always be thinking about technique if you want a good performance.

Health Care Reform- OBAMACARE

2009-09-04T10:15:00.003-05:00

I normally do not post political ideas or opinions on here but I felt that this Health care reform is relevant to 'us' in the fitness community for obvious reasons.

If the Government socializes health care and makes it available to everyone I think the following would have to take place as well so the reform would have any chance at all of being successful. Note: I am only talking about the health care system and not going to get into how this will effect the insurance companies which is 1/5 of our economy or how it will effect the deficit or any job loss or anything else outside of us just being healthy as a nation.

Note: this is written on a whim with some thought but it is a rough draft and the thoughts are radical and I personally disagree completely with a government take over of the health care system. I also disagree with most of the governments involvement in our lives. I would take up arms if all of below was put into place.

1. All and anyone in the medical field will receive FREE schooling. Anyone who owes on current and passed loans in the med field will be forgiven. In order for the 'good' medical schools to survive all living med students will have to include the school(s) they received education from into their Will, so upon death 10% of their estate (not 10% to each it would be divided accordingly.) Would go to the school.

2. All 'Sin' products must be banned. Tobacco of all kinds. Alcohol of all kinds.
Both have been proven to cause either cancer (tobacco), and cirrhosis of the liver (alcohol).

3. Food- Will need to be regulated. Sugar banned, or on ration. All sugary substances banned i.e. cookies, cake, etc... it has been proven that sugary substances can lead to overeating and obesity.
a. Education- it must be taught to the population food alternatives and better eating habits.

4. Fitness- All must undertake some level of fitness minimum 3x a week. Whether it be a 1 mile walk around the neighborhood or an actual workout.
a, there will also be fitness standards that must be met. i.e a Physical Fitness test. also measurement of body fat and height and weight standards.

5. anyone else have anymore ideas? I will add them in as you post them in comments.

Thursday

2009-09-04T09:18:00.003-05:00

C&J

warmed up with 95lb, working on the 3 pulls.
135x3
155x2
175x1
185x1
185x1
195x1 completed clean(PR) jerk-(F)

I failed the jerk on the 195. The clean was not pretty, I think I received it a little forward. The squat out of the bottom was tough but I did it. The jerk just did not happen, I did not engage the hips the way I sould have. I definitely need some work with the hip drive and jerk as I also experienced this with the Kettlebell.

METCON:

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

Post time to comments.

12:16rx

Not a PR but a definite smoker. I felt something not quite right with my breathing with the first 21 ring dips, as if my diet was off which I am not sure how. I eat fairly clean but my midday snack was a protein bar and that may have had an effect. I only eat the 'bars' out of convenience not preference. Natural foods is much better. My normal midday snack consists of a 1oz cheese stick 1/2 cup red seedless grapes and some nuts. Usually 3 blocks of fat, and 1 block of P, & CHO.

Wednesday....

2009-09-02T23:07:00.005-05:00

First day back in the gym since last week. I have been busy with my daughter, and I have been moving since Monday and have not had a chance to make it to the gym. Warmed up with the kettlebell focusing on really driving the hips in the swing and then doing the high pull before the clean and snatch. Trying to get the timing down for the clean. The clean is much easier to do with heavier weight. The hard part is the jerk. I was surprised at the difficulty to perform this correctly. I only did a few jerks, so I am not able to analyze it right now, but I look forward to practicing it.

METCON:

Row 1000 meters
95 pound barbell Thruster, 21 reps
21 Pull-ups
Row 750 meters
95 pound barbell Thruster, 15 reps
15 Pull-ups
Row 500 meters
95 pound barbell Thruster, 9 reps
9 Pull-ups

If you do not have a rower, replace row efforts with a 1 mile run, 800 meter run and a 400 meter run.

We ran............. holy suckfest...... 21:24

Thursday

2009-08-28T12:51:00.003-05:00

Weighted pull ups
35X4
45X3
55x3
65x2
70x1
80x1 (F....Close but about a chins hair from over the bar)

1 arm Deadlifts
95x5
135x3
155x2

METCON:

Double-under for 2 minutes
Sit-up for 2 minutes
Double-under for 90 seconds
Sit-up for 90 seconds
Double-under for 1-minute
Sit-up for 1-minute
Double-under for 30 seconds
Sit-up for 30 seconds

Post numbers of sit-ups and double-unders to comments.

The total was 331. I crushed the situps, first round was 82 reps. The double unders were fair. I need to find that rope that fits me like a glove. I blame the rope....

Wednesday

2009-08-27T14:42:00.001-05:00

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

Post rounds completed to comments.

9 rounds +5 thrusters.

A definite favorite.

Tuesday

2009-08-26T13:06:00.002-05:00

Snatch,

95x5
115x3
125x4- I landed the first one, missed 2 then nailed the 4th.
135x2- nailed both, moving well.
155x4 (F)

I pulled the 155 as high as needed, at first it was fear of getting under the load. The last 2 attempts I was able to get under I just kept receiving it to far forward while overhead. I feel confident, although slow progress, I feel I will eventually do my Body weight. Now just have to find a way to lose 30-40 lbs by the end of the year.... Ha!

Friday

2009-08-24T11:41:00.002-05:00

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments

17 rounds + 14. My hands and fingers were RAW. Definitely played a part in not matching my last PR of 19 rounds.

Then Eric and I did max height box jumps. Eric completed a 42" jump. I finished at 44".

Thursday

2009-08-24T11:37:00.002-05:00

"Linda"

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

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.

I scaled the deadlifts to 225, I should have done 270 but I did not want to push it with my recent back problems. I did this one with Eric, and we shared the 3 bars, and the pain with it. The bench press was the show stopper. We timed it but time was not really important as we focused more on form.
Cleans were spot on.

Wednesday

2009-08-20T11:42:00.002-05:00

Snatch pulls

focusing on the deadlift shrug and hip drive to pull the bar to the scarecrow position. (2nd pull)

95x5
115x5
135x3
135x3
155x3
175x3

METCON 'Five round Fran'

5 rounds for time:

9 thrusters 95lbs
9 pull ups

5:10 rx

Tuesday

2009-08-18T22:05:00.003-05:00

Overhead Squat (OHS)

45x10
95x10
115x5
135x3
155x2
175x1(F)
175x1(F)

Definitely feel alot stronger with this lift than last time I did them in December. I have a goal of doing body weight, I came real close with the 175, it was a big jump from 155, but I felt strong. I had no problem with the weight lowering to the deep squat as where I would receive it during a full snatch but something in my right leg, hip, turned off and I dropped the load both times. next time.....

METCON:
'Nancy'

5 rounds for time
400 meter run
Overhead squat 95 lbs x 15

21:19rx

Should not have done this one with the load right before. I feel it really affected time.

Monday

2009-08-17T21:16:00.002-05:00

'Annie'

Double unders and sit ups,

50-40-30-20 and 10 rep rounds; for time

7:24

I have not posted in a a week. I have been working out, just have not been very focused on working out. I have also noticed that since I have been doing a lot of my own programming I have been repeating a lot of movements and not working on some much needed areas. I did do Nate last week I saw some improvement there. I also attempted a 100lb TGU and would have completed it but I have this problem with my big toe from 2 months ago (maybe slightly broken or cracked) that has prevented me from coming back down in the lunge.
Now I need to re-program my WOD's I think I am going to hover more around the main www.crossfit.com website and continue to do my programming.

Enjoy this video:

Monday '300'

2009-08-12T10:16:00.002-05:00

25 pull ups
50 135lb deadlifts
50 push ups
50 24" box jumps
50 knees to elbows
50 1 pood kettlebell snatches
25 pull ups

14:51

Friday

2009-08-12T09:56:00.003-05:00

Back Squats
135x10
185x6
225x5

METCON

4 rounds of
10 reps of 30lb d-bell squat snatch right arm
10 sit ups
10 reps of 30lb d-bell squat snatch left arm
10 sit ups

time 10:52

Thursday METCOn

2009-08-07T14:29:00.002-05:00

4 rounds of

7 Thrusters 115lb
7 Chest 2 bar pull ups
7 24" box jumps
7 SDLHP 115lb

10:52

I was going to do 5 rounds but did not have enough time. 4 rounds was a nice smoker though, the weight was manageable and the WOD was fast paced. I would have to say the hard part was the chest 2 bar PU's I just cant do many consecutively.

Wednesday

2009-08-06T15:41:00.002-05:00

Three rounds for time of:
Row 500 meters
21 Burpees
Run 400 meters

19:29rx

effort on Pats scale of 1-5 probably a 3.5
First round was completed in about 5:51 and I paced myself too much on the burpees. And the hard part on this one was definitely the row.

Tuesday

2009-08-06T15:39:00.002-05:00

Power Snatch

95x3
115x3
125x2
135x1
135x1

METCON

3 rounds for time
50 double unders
15 power snatches 95lb
15 pull ups

12:24

This is a homemade WOD that I did about 2-3 months ago and my time then was around 16 minutes.

Monday

2009-08-03T20:43:00.004-05:00

"Gwen"

Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets. Report load to comments.

125lbs. (unbroken)

rests were 4-5 minutes between rounds.

I did this one about a year ago for the first time. Then I used 115lbs, but completed all three rounds unbroken and did not change weight.
Today I did Gwen again with 125. I wanted to use 135, I just did not have the confidence to attempt it. 125 was tough. I think I could have done 135 but with a high probability of a foul.

Wednesday Deads

2009-07-30T15:58:00.002-05:00

5 rounds of:
400m run
15 225lb deadlift

16:40

Did first 3 rounds of deads unbroken then round 4 I fell apart and did 3 sets. Round 5 I pulled it together and managed to do it in 2 sets 10-and then 5.

Tuesday C&J's

2009-07-29T10:03:00.002-05:00

With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute... continuing as long as you are able.

Use as many sets each minute as needed

I did 7 rounds plus 4 on the next minute.... definitely still recovering from my fishing trip. Feeling good.

Monday "Cindy"

2009-07-29T10:00:00.003-05:00

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

18 rounds +5 pull ups. (PR 22 rounds plus 4 pull ups.)

Except a 5k I did last Thursday (BTW 24:16) I have not worked out since the prior Saturday. I have been on a mediocre to poor diet, alcohol and high glycemic index carbs for 10 tens or so. I attribute to my effort, or lack their of, to my performance on 'Cindy'.

Medal of Honor recipient.

2009-07-25T13:04:00.003-05:00

Here is the link

White House confirms Medal of Honor

By Gina Cavallaro - Staff writer
Posted : Saturday Jul 25, 2009 8:27:28 EDT

Sgt. 1st Class Jared Monti, a fire support specialist who was killed June 21, 2006, in Afghanistan, will receive the Medal of Honor for his actions in combat.

The announcement was made by the White House in a news release Friday morning. The award will be presented to Monti’s parents in a Sept. 17 ceremony at the White House.

The soldier’s father, Paul Monti, told Army Times on Thursday that President Obama had called him Tuesday evening at his home in Raynham, Mass.

“The talk was very short and to the point. He said ‘Hello, how are you?’ and I said ‘Fine, Mr. President,’ and then he told me the Secretary of the Army and the Secretary of Defense have approved Jared for the Medal of Honor,” said Paul Monti, a retired teacher. “He said he was proud of Jared.”

Sgt. 1st Class Monti, 30, was assigned to 3rd Squadron, 71st Cavalry, 3rd Brigade Combat Team, 10th Mountain Division, when he was killed.

He will become the sixth service member to receive the Medal of Honor during operations in Iraq and Afghanistan and the first soldier to receive the nation’s highest award for valor in Afghanistan. Navy Lt. Michael Murphy is the only other service member to have received the award for actions in Afghanistan.

All of the awards have been given posthumously.

The announcement of the award and the call from the president, Paul Monti said, is “bittersweet” after the loss of his son.

“I’m reliving all of this all over again. I’d much rather have him than any medal,” Monti said.

Sgt. 1st Class Monti was single and had aspired to be a teacher, like his father.

He told his father he didn’t want to marry until his commitment to the Army was complete.

“He told me ‘I’m not getting married while I’m in the military, I don’t want to leave a widow behind; I’ve seen too many of my soldiers go through that too many times,’ ” Paul Monti said.

Saturday

2009-07-18T18:52:00.003-05:00

Snatch ME/Skill work

Warmed up with basic snatch progressions &
Muscle snatches
Snatch Balances

Snatch:
95X3
95X3
115X3
125X1,
125X1,1,1,(failed all 3)

The first attempt at the 125 was a perfect lift, better then the 115. But the three lifts that followed were just awful. I could not stick it, so I threw in the towel and did the following:
METCON

3 rounds:

50 Double unders
10 (each arm) 1.5 pood Kettle bell snatches
20 Pull ups.

16:20

I have been doing poorly with my pull ups, and my double unders lately. My accuracy for thr DU's is just not there. The pull ups, I have not been able to do a round of Pull ups unbroken for some time now. I am not sure what the issue is, possibly over-training (with the pull ups anyways). Rest is needed....

I am heading North to do some fishing and some relaxing for the rest of the week. I may just not workout at all this week to give the body a needed rest.

Thursday

2009-07-17T18:37:00.003-05:00

Power Clean
135x5
155x3
185x1(f)
185x1

MAX FIT USA

10,9,8,7,6,5,4,3,2,1 (Power Cleans)
Power Clean 135lb.
Push Ups
20,19,18,17,16,15.....10. (for the Push ups)

14:20

Good workout... I may have done the '3'& '13' round twice, not sure.

Wednesday

2009-07-16T11:49:00.002-05:00

ME Shoulder Press

95X6
115X3
120X1
125X1
130X1
135X1(f)
135x1(f)

I just could not press the 135 overhead. I feel as if something is not firing in my left shoulder, the weight did not feel heavy in the rack or with the initial push just when it reaches the point above my ears, my shoulders just shut down. I need to focus more on pressing.

METCON

800m run
15 95lb shoulder press
800m run
15 push press
800m run
15 push jerk

15:24

Tuesday

2009-07-14T18:50:00.003-05:00

Hips....
5 rounds of:
5 275lb deadlifts
5 34" box jumps

5:17

This was my first time Deadlifting a heavier load since I hurt my back. The deads were tough, but i took my time and focused on hip drive adn keeping the core tight.

Monday 'Fran'

2009-07-14T13:10:00.002-05:00

21-15-9 of
95lb Thrusters
Pull ups

5:17rx

A little slower than my PR but still my second best time. I have not done Fran since I think last September. I did all 21 Thrusters unbroken. The pull ups were by far the hardest part, I had absolutely no grip. I had the energy to go faster and get a better time but ultimately it was my grip that would not allow this.

Saturday CF games Tribute WOD

2009-07-11T16:30:00.003-05:00

run 400m then 2 rounds of:
21 tire flips
21 wall ball 18lb, 15' target.

run 400m then 2 rounds of:
21 Power snatch 95lb
21 C2B Pull ups.

Finish with 400m run

29:19

This was tough. The tire has a 24" tread and probably weighed somewhere around 300lbs. But the wall balls were the hard part. The power snatches were tough after using the hips on the flips, but the C2B pull ups really gassed me. Time could have been better if I was on a proper schedule, but that is what the games are about, taking yourself out of your normal element.

Thursday

2009-07-10T11:10:00.003-05:00

ME

Clean & Jerk

95x5
135x5
155x3
175x1 (Jerk had a press out and a bit shaky of a landing)
175x1
195(F)
195(F)

The 195 would have been a solid PR. The first attempt I pulled high enough but could not talk myself into getting under the bar. The second attempt I got under the bar, and caught it in a deep squat, but I caught it low on my chest and just could not come out of the squat. Next time I will get it.

I am so happy with the CrossFit style of working out. I cannot believe the effectiveness of doing 'little' and it being more than enough. I used to over train everyday I went to the gym, which was 6 days, and the 7th day I usually went for a 5k run. I would always have joint pains, elbows, knees, shoulders. I said it was worth it to be in 'shape'. Now my eyes are wide open. How blind the rest of the gym goers are. I probably would have not tried CrossFit if it was not for the fact I was ready to give up working out(which is a long story). Even after I did my first WOD 'Cindy' (12 rounds RX) I still went and did 10 minutes on the elliptical machine because I did not think that I had done enough of a workout. Now do not get me wrong, there may be a better way than CrossFit all I am saying is the 'old way' or Venice beach way is overall unhealthy.

Long story short, CrossFit is so far the best thing to happen to me as far as fitness is considered. The idea of competing against your peers and more importantly against yourself is a great concept. You are forced to set goals whether they be short term as in "just one more thruster..." or long term a triple BW deadlift. I am in the best shape of my life, and feel I can get better even though I am getting older. I will be 36 this month and I look forward to it. When I am 95 God willing I can live that long, I would like to do 'Nancy' the OHS & run WOD with an RX and set a PR.

Wednesday

2009-07-08T19:21:00.002-05:00

Today, we did a series of 'tests' nothing to hard just wanted to play around. Also 3 out of the 4 of us were injured so we had to come up with something, and the 4th was a new guy.

1. as many thrusters (95lb)as possible without putting the bar down from the rack position.

2. APFT style 2 minute push up test.

3. 35lb Kettlebell snatches AMAP in 3 minutes

4 Tabata row scored on distanced traveled after 8 intervals.

results:
1. 30 reps
2. 63 push ups
3. 78 snatches
4. 1012 meters.

I am glad the row was last I am still smoked from it. All in all I am happy with my results especially the thrusters. I was surprised that I had that much more in me after I hit the 21 mark, now I have to do 'Fran' soon.

2009-07-06T21:53:00.002-05:00

"Randy"

75 pound Power snatch, 75 reps for time.

5:08rx

The last time I did this one was February and I set a PR at 6:28. I am Really happy with my time tonight. I tried to do this one in sets of 15, Of course I knew that would not last long, but it really helped to chip away at the 75 by doing 2-3 sets of 15 and then sprinting after I reached 50 to the goal of 75. I was trying to get a sub 5 time and could have done it, but I hit 73 with only a couple seconds left, and I had absolutely nothing left in the tank.

Thursday

2009-07-02T17:22:00.001-05:00

'Josh'

95 pound Overhead squat, 21 reps
42 Pull-ups
95 pound Overhead squat, 15 reps
30 Pull-ups
95 pound Overhead squat, 9 reps
18 Pull-ups

11:07RX