Sunday 080629

Five rounds for max reps of:
Body weight bench press
Pull-ups

Post reps for both exercises in all rounds.

145 lbs 3 reps - 19 pull-ups
135 lbs 3 reps - 7
115 lbs 10 reps - 13
7 reps - 12
5 reps - 10

my spotter assisted a tad on each of the last reps. i had a mental failure on the second round of pull-ups. i was all set to do last friday's WOD which is super intense, but the treadmills are all broken :( the last time i did lynne was with pops in Germany before i started the blog.

Wednesday 080625

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

rd 1: 26-16-23-10-8
rd 2: 23-14-23-8-6
rd 3: 21-12-20-7-7
total: 224

i chose to do Wed. FGB today instead of today's WOD because 1)i was looking forward to FGB then, but wanted it to be a rest day before my APFT 2)i went on a hour and a half run with my roommate bobby this morning and today's WOD calls for running.

compared to my other FGB's this is actually my worst one. however, i paced myself the best on this one and rarely stopped for breath.
(use blog search function in top left to find other FGB and for future ref.)

APFT

my first official U.S. Army Physical Fitness Test

max rep push-ups in 2 min

max rep sit-ups in 2 min

2 mile run

PU-69
SU-66
Run-13:37

that gives me a APFT score of 266 out of 300.

thanks to www.550cord.com for the calculator.

Tuesday 080624

Snatch 1-1-1-1-1-1-1 reps

165-185(b)-175-175-175-180-180

b = bad, not a fail, just terrible form

Monday 080623

Run 5 K

3.4 miles - 26:10

that's about a 8:45 min/mile. pretty disappointed, but its not terrible.

45ish push-ups (23 with bars) in 2 min

58 situps in 2 min.

Friday 080620

Complete as many rounds in 20 minutes as you can of:
65 pound Thruster, 10 reps
10 Pull-ups

8.5 rounds as rx'd

so lookin at this wod i was like "o, wow, seems light weight to get a bunch of rounds in." my goal was 10+. then i started doing it and i thought i would be lucky to get 6. so 8.5 was a good medium. shouldn't have looked at the time though. saw that i had 4 min. left and it messed with my mental game.

Thursday 080619

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

205
105
+235
=545

the first time i've done the CFT. i think i did it right. in researching how to do it right i learned that i was not going low enough to the ground on squats. so my squat weight is way under my incorrectly done PR in squats. it was fun though, my eyes bulged out and i lost focus in my sight because i was pushing to get that 205 up! this score of 545 puts me just a bit above Novice level for my weight group according to CF. quite a bit short of Intermediate, but i'm pretty happy with it.

Sunday 080615

Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

Try to increase the load on each of the fifteen sets.

overhead: 75-80-85-90-95
front: 115-135-165-170-175(f)
back: 175-185-190-195-200

so if you're quick witted, you'll have noticed that this is sunday's workout as wed. is a rest day. however, i have switched to m-f workouts as the gym is closed on weekends. i didn't retry my one failure because of time constraints. it was kinda fun/ny though.

Monday 080616

For time:
50 Sit-ups
50 Double-unders
50 Sit-ups
Walking Lunge, 50 steps
50 Sit-ups
50 Burpees
50 Sit-ups

sub'd tuck jumps for double unders. time: 21:06!
bought a jumprope today to practice double unders. maybe i'll get it before the next time its in the wod.
this wod was after an hour run earlier today.

Friday 080613

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Compare to "Michael" (Apr. 18, 2008)

24:37

totally rocking awesome! 1:37 slower than in apr., but still so awesome. love this WOD

Thursday 080612

Seven rounds for time of:
10 One legged squats, alternating
12 Ring dips
15 Pull-ups

modified to:
pistols on 18" step (modification 2 from CFJ Apr. 08)
30 dips
15 pull-ups

54:47

so i'm like half proud half ashamed of this WOD. the dips took up easily 3/4 of the time. hence, i'm proud of them cause i don't care who you are, 210 dips is impressive. but i could've gone faster. either way, i feel ripped now!

Wednesday 080611

Deadlift 3-3-3-3-3 reps

205-205-210-210-215

felt good. Compare to "Deadlifts - 4/10"

Monday 080609 - Interrupted

"Griff"

For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

interrupted by a closing gym - again! i got the first 3 sections done in just under 11 min. est. actual finish time - 13:30 approx. running backwards on a treadmill is slow. there aren't any public tracks around here that i know of.

Sunday 080608

Ten rounds for time of:
12 Burpees
12 Pull-ups

Time - 36:24

My optimistic goal was sub 20, but whatever, I got it done. I had to go out to a public park to find a pull-up bar. Plenty of mosquitoes made for an interesting WOD.

Thursday 080605

Back Squat 5-5-5-5-5 reps

Compare to 080421.

185-195-195-205-210

weight is down, but i feel great about it. last time i did this(080421) i had peter and ben spotting me and was in much better CF routine. hoorah!

Wednesday 080604

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

my goal was 4 complete rounds. i got 3 complete rounds, 15 pulls, and 26 pushs. i'm gettin back in the game!

Tuesday 080603

Hang Power Snatch 1-1-1-1-1-1-1-1-1-1 reps

75-65-65-65-65-65-75-75-75-65

Sunday 080601

For time:
135 lb Squat clean, 10 reps
50 GHD Sit-ups
135 lb Squat clean, 8 reps
40 GHD Sit-ups
135 lb Squat clean, 6 reps
30 GHD Sit-ups
135 lb Squat clean, 4 reps
20 GHD Sit-ups
135 lb Squat clean, 2 reps
10 GHD Sit-ups

another failure. it took some self-convincing for me to post this. here's what i did:
95 lb Squat Clean, 10 reps
50 GHD Sit-ups
95 lb Squat clean, 8 reps
40 GHD Sit-ups
95 lb Squat clean, 6 reps
30 GHD Sit-ups

i just keep telling myself that it'll get better. its got to...