Monday 080331
"Fran"
Three rounds,
21-15- and 9 reps,
for time of:

95 pound Thruster
Pull-ups

45 min

Had to stop at round 3 due to time. finished 21 of both, but then had to get to work.

Pullups and Thrusters are my bane. Might finish this up after work.

Brutal workout.

What??? Muscle And Fitness gonna have an article about Crossfit???


Rest Day

Saturday 080329

"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)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

CF wm up X 3

Subbed 20# DB thrusters for wall ball and 45#SDHP for rows.

234

I think this is my toughest workout. I am gonna go ahead and buy a 20lb ball to practice with. Might be time to move outta the globgym and into my garage.

Evening workout

DB press start @ 90 lb max reps decrease at 3 or less
Cable row @ 200lb max reps decrease at 3 or less

Interlace together with 1 min rest periods.
14 rounds first 2 rounds 50 and 75% of Rx'd wt.

Had to continually drop down the DBs finally finishing at 75 lbs due to my shoulder.
Rows stayed at 200.

49 min

Friday 080328

Split Jerk 1-1-1-1-1-1-1 reps

CF warm up x 3

95 x 3
135 x 3
165
165
165
165
165
165
165

forearm still smoked

Thursday 080327
"Helen"
Three rounds for time:

Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

1. 4:07
2. 4:58
3. 5:37

Go to use my new kettlebell. Managed to storm through the swings every time, which is a first.

New favorite workout.

Practiced Overhead Squats.

My right forearm is still smoked.

Rest day

Tuesday 080325
"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

1-8:13
2-9:11
3-9:06
4-9:58*
5-9:31*

*Only rested 30 seconds between 4 and 5 due to running short on time.

Call me toast. Again.

This is a great article.

Most of us are not Marines or Navy SEALs. Not all of us are cops or firefighters. Most of us don’t live heroic lives or even talk about bravery in any real context. We know little of real need, and less of sacrifice. Instead of facing danger daily, most of us face boredom daily; there is too much of everything in America. We have wants and large appetites. Discipline is relegated to putting half a teaspoon of sugar in our tea, or buying a smaller car to save on gas, or skipping dessert. Like it or not, this is modern-day America. We are not warriors. Yet, within our microcosm of daily abundance, we CrossFit. We willingly subject ourselves to a rigorous, demanding program that brings us to our knees. Why?Why CrossFit? Why not just go to a globo-gym and use the cupholder on the elliptical and watch the mindless television on the treadmill and push ourselves only as hard as we feel like? Why not take the easy path? Why subject ourselves to an hour of agony each day, alone in our garages, or in a group at an affiliate, driven by some crazed trainer who asks questions like, “Doesn’t that suck?” And when we gasp, “Yes!” she laughs and hoots, “Faster!” Why take the sweat-soaked, muscle-aching, tear-producing, hand-tremoring path of pain and perseverance that goes by the name CrossFit?

Because we must. Because CrossFit hurts. Because it makes us cry. Because it really sucks. Because it is the hardest thing we’ve ever had to do. Because it is the easiest thing we’ve ever had to do. Because we hate it. Because we love it. Because, ultimately, we want to know what courage really is. Because, in all of our time on this planet, we have never once put our lives on the line and learned what it really, really means to be afraid and step forward anyway. Because in the darkest depths of our workouts, in the minute of greatest pain, in that last ten Burpees of the Filthy Fifty, in the last Clean of “Linda”, in that airless, starry moment when we place one foot over the edge of the cliff and walk forward to see if the very clouds themselves will hold us up, in that moment – that moment alone — we are truly alive.

Matraca Berg sang it best: “Leap. And a net will appear.” That net is us – the person we didn’t know we could be, the warrior within, the conqueror unleashed – that very part of us that forces perseverance, that demands discipline, no matter the consequences. CrossFit brings us to that place inside of ourselves.

In this plush, overfed part of the world that we live in, CrossFit strips us to the bone and lets us see the very marrow of our souls. And what lies there, inside of us, is not always pretty. Sometimes it is a bitter heart, or a quitter’s attitude, or a cheater’s nature. It is raw and revealed and naked. But it is us. It is who we are, who we were, and, most importantly, who we will be if we do not work harder. In that realization of our own inadequacies, however, lies our very salvation. For, within the confines of the Workout of the Day, if we’re lucky, in that moment of dedication and drive, in that frenzy of encouragement, support, and love for our fellow CrossFitters, we also catch a glimpse of our very best selves – and, if we’re observant, we see it in others too. Through our CrossFitting efforts, we see who we could become, with a little more effort, a little more honesty, and a little more courage. Just like a faster 5K time, that better self is within our grasp; if we try hard enough, if we do the work, if we believe. Try. Work. Believe.

This is the true challenge: to use CrossFit to become a better person, not just at CrossFit, but in life. Allow CrossFit to awaken that warrior within and then use this force to make a difference. How do we do this? By not settling for the easy option. By not using the phrase “good enough.” By learning to use — to live — words like “serve” and “sacrifice” and “community.” By doing the right thing. Always. Even when it hurts the most. Especially when it hurts the most. By living our lives so that thorough examination of our actions reveals only character, prudence, and honor. By living as a warrior should. Now, more than ever, in this overindulgent society of ours, we need warriors. We cannot continue to expect our warrior class – our Marines, soldiers, sailors, airmen, cops, and firefighters – to bear the entire burden of protecting the very fabric of our society. We all, in small ways, must do what we can in our communities to uphold values like honesty and justice and responsibility. We must be warriors in our hearts, willing to fight for what is right, and to face the enemy, even when the enemy is us. When we CrossFit, maybe in some small way, we take that first step toward mentally joining the warrior class. And then, hopefully, we take another step. Hopefully, we inspire those around us to join us in what could be described as a crusade for a better society, a better nation, and a better world. The future really is in our hands.

Leap. And the net will appear.

by Lisbeth Darsh
CrossFit Watertown

Evening workout

120 Pull ups
120 Dips

44 min

toasted right forearm...

A.M. workout

40 min jump rope. Practiced and made the mark of 410 consecutive jumps.

I think I am going to shoot for time from now on. It's getting difficult to count...

15 practice Handstands. Got a little further on that.

Tonite is an upper body workout and Coach decided to make today an upperbody crossfit workout so that's what I will do tonite!

Sunday 080323

Clean and Jerk 1-1-1-1-1-1-1 reps

Scared the hell outta some globogymer. It was funny. C&J's sure clear out the area around you!

Back still tweaked:

CF wm up X 3

135
135
135
155
155
155
155

Forgot to post my workout yesterday:

Back Squat 41 times working up to 185lbs-went up to 225 but felt a tweak in my back.

Front Squat 28 times 135 lbs-I love these so I added an xtra 7.

Deadlift 32 times 185lbs to work out the back and align the midline.

Today is a rest day for wts and Xfit.


"People ask me, 'what do I do for abs?'... I tell them, 'stabilize the mid-line like a motherf@#!er, that's what you do." -Greg Glassman

Friday 080321
For time:

15 Handstand push-ups
1 L Pull-up

13 Handstand push-ups
3 L Pull-ups

11 Handstand push-ups
5 L Pull-ups

9 Handstand push-ups
7 L Pull-ups

7 Handstand push-ups
9 L Pull-ups

5 Handstand push-ups
11 L Pull-ups

3 Handstand push-ups
13 L Pull-ups

1 Handstand push-up
15 L Pull-ups

29 min

Got my first full HSPU today. To celebrate, I did 250 consecutive jump ropes.

Thursday 080320

Four rounds for time:

Run 400 meters
Rest 2 minutes

12:30

Gonna take it easy for the rest of the day. Tomorrow is a double.

14 rounds with the first two sets half and 75% of:

Body wt bench press 10 or max
Body wt pull up 10 or max

195 lb

Round 7 had to decrease to 185
Round 11 to 175

Very improved from last Monday, so something is working well.

Wednesday 080319
"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)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

subbed 20lb DBs for Wall-ball
Rowed on Globo-gym cable row at 50 lb for Reps instead of Cal

CF wm up x 3

21-19-22-18-39
18-17-18-15-38
15-14-14-12-35

total:315

Pathetic, but I am a recovering globo-gym addict if there is an excuse. I need to practice this one so I cut weight in half and did it again with more pathetic numbers.

100 alternating back and front squats 95lb

50 alternating back and front squats 135lbs

quit while I was ahead due to the back injury

10 min of jump rope.

first time doing 200 jumps plus nonstop

a.m. workout

Monday 080317
"Nate"
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups

4 Handstand Push-ups

8 2-Pood Kettlebell swings

Snatch

1-1-1-1-1-1-1 reps max load.

CF wm up.

Someone else in the Globogym here in E-ville spotted my wm up. Sweet! I was so happy to meet another Crossfitter. I am not alone.

Warmed up snatches and should have stayed at a very low wt.

135-135-135-135-*tweak* in my back. I am done.

My form sucked and I know that's what caused it. Dammit. Time to practice my form and not try to hang with the big boys just yet. Just popped a pill so I can try to make tomorrow count.

The only good news is I completed the silver award at presidentschallenge.org. On to Gold now.

Wt tng

Body wt DB flat press
Cable Row

50 and 75% wm ups

Body wt 194lbs

Max reps each set

12 sets

Had to decrease over the span of the workout from 190 to 140 lbs due to shoulder on the DB presses.

Back stayed at 200lbs

1 hr

Thursday 080313
"Michael"
Three rounds for time of:

Run 800 meters
50 Back
50Sit-ups

31:50

Finished up by practicing front squat 95# for 101 reps.

ttl time 55 min

Wednesday 080312

"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.

Enlarge image

Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, Minnesota, died in a training accident in Arizona, on Feb. 13.

Had to sub towel pull-ups for rope climbs so I brought one from home. Of course, my towel ripped and the globo-gymers thought I ruined one of theirs. So, after continuing to tear up my towel, I decided not to disrespect Senior and practiced some more jump ropes.

RIP Senior Chief, we have the watch.

Tuesday 080311
Run 5 K

28:15

Body weight bench press 6 rounds max reps (195lbs)
Pull-ups max reps

Then:

Work til death? Sure, why not?

6 more rounds of:

185 2 sets

175 1 set

165 2 sets

155 1 set

Max reps for pullups in between.

Brutal and painful. 55 min

Rest Day so I decided to practice jump roping and handstand push-ups.

I got 25 min with the rope and 20 min with the HSPU's. Notable improvement with the HSPU's but still need practice.

Rest Day- I think I pulled something in my neck doing hang squat cleans. Coach is calling for Lynne- 5 rounds of bodyweight bench press and pull ups. I think I will integrate that into my bodybuilding WOD tomorrow evening. Now I just have to decide what to do tomorrow a.m. since Coach will call for a rest day and I don't want to do a globo-gymer's cardio workout.

135-135-135-135-135-135-135

Slowly the Crossfit philosophy is spreading in Newburgh, IN. Had a guy come up to me and ask me what and why I was doing whatever it was I was doing. So I explained the site to him and he said he would check it out. I think I need a T-shirt that says, "No, I'm not deluded, just doing Crossfit."

Evening w.o.

3 x 7
Back Squat 205
Standing Leg curl 90

Snatch 95
--------

Smith Machine Calf lunges 225
BWDKY Calf raises

55 min

Friday 080307
"Diane"
21-15-9 reps of:

225 pound Deadlift
Handstand push-ups

Had to sub HSPU's with a 95 lb bar due to shoulder recovery.

45 min total including a CF wm up.

A.M. workout. I think I finally broke this bronchitis thing:

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
35 Wall ball shots, 12 pound ball

I had to cut it short due to time and breathing difficulty. At work now and awake. I love a good a.m. workout.

45 min including a CF wm up

Sicko

Sick day

Evening wt tng

50 and 75% wm ups then 3 sets of 15 or max rep

Squat 135
---------(dead lifts not performed in lieu of the a.m. workout)

DB Squat 80
Lying leg curl 65

Seated calf press 70
Standing calf raises 60

L hold for 30 sec four times
Sidebends 30 lbs

A.M. Crossfit

Modified Linda

I decided to let Linda choose my reps for me, as this is the first time I have done her.

I started at 1.5 times body wt. 300 #s. After rep 2 I didn't like the popping noise my back was doing(back injury from the Coast Guard). Reduced DL to 225 # and left the rest as RX'd. I did 4 more DLs at the reduced wt and could do no more. So I started at 6...I know. Pathetic. But I'm a noob to this stuff, and doing it only makes me stronger. To not do, means I will never satisfy Linda...

6-5-4-3-2-1

DL at 225 lb
Bench press at 200 lb
Clean at 150 lb

I followed up with a reduced wt 155lb DL set of 5 for 10 reps each. Obviously I need the practice.

I'm gonna rest (kind of) again today to try to let muscle build and heal. I will have to do 2 CF workouts on tue or wed. At least there is something to look forward to during the week...

Ouuuch. Lick my wounds day...