"Nasty Girls"

3 rounds for time of:

50 Squats

21 Ring Dips

21 Pull-ups

135 pound Hang power cleans, 10 reps

27:52

My warm up was mowing my backyard with my human-powered mower. It's a good workout, but still not Crossfit. I have considered making this more Crossfit style by wearing my 50lb weight vest and running the whole damned thing. Oh and this one sucked ass. Mmm good.

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So I have been asked to contribute to CGblog.org regarding Crossfit and fitness. I'm researching some info now, and hope to get something on there within the week. That's exciting! I'm really just an amateur, but hopefully I can pass on enough infomation to a few fellow coasties about Crossfit to help them with what appears to be some new PT requirements. Well, I will make sure to burn it to my other blogs too!

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Gonna relax, rest, and try to heal this muscle I think I pulled. Pick up tomorrow.

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Active rest day.

30 min jump rope practice this a.m. The rope makes a difference. So do the shoes.

Hopefully I will get time tonite to practice rollerblading, which has been neglected lately. I definitely need a day to heal some bones.

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For time:
30 Ring Dips
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees

Warm-up on rings

31:37

I definitely pulled something important in my mid back. The pull-ups sucked ass. Everything else went fairly smooth. I have a long way to go with the rings.

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"Murph" (scaled)
For time:

1 mile Run
50 Pull-ups
100 Push-ups
150 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

43:19

This sucked. I should have done this yesterday evening. 20 lbs on your chest doesn't seem like alot, but it does after the 30th pull-up. I REALLY need to do this one again. I think I pulled something in my back this morning. Hopefully it will heal before the end of the day. I don't know what to do to improve my Pull-ups at this time, so I will consult a Xfit trainer this evening.

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Front Squat 10-10-10-10-10 reps

CFWU x 2 less squats

95-135-145-155-165

I love the Front Squat. It really rocks my abs. That's right. Leg work that trains more than legs. Can it be? Another person approached me in the gym today. I happily gave them a Crossfit run down. Good stuff.

"Angie"
For time:

100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

250 rope jumps for warm up.

29:28

Previous time:28:02

Gonna blame this one on having to wait on people for the GHD situp bench. Everyone there wanted to do crunches instead of full blown sit-ups. I wanted to scream, "Quit wasting both of our times!" The last time I did "Angie" I dislocated and possibly broke my right pinky. So I taped it up and went to town on those pull-ups. Serious form degradation at the end had me redoing pull-up sets and breaking them up. Good workout!

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For time:
Run 800 meters
95 pound Shoulder press, 21 reps
Run 800 meters
95 pound Push press, 21 reps
Run 800 meters
95 pound Push Jerk, 21 reps

CFWU x 2 abbreviated

21:32

I finally figured out how to push-press more efficiently which contributed to the better time. It really overwhelms the core aka "abs", but is much faster. This one needs to go on my list of favorite WOD's.

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10 rounds for max reps after 2 warm-ups of 135lb then 185lb:

Body weight Bench Press
Up-pulls*

Body weight:197

I used: 205 lbs

Bench reps: 47
Up-pulls*: 68

*They were Up-pulls this morning as I wrote it down backwards ; ) I think that I could have done better with pull-ups, and was kinda slacking to be honest. Next time, I am going for over 50 on the bench.

Helen tonite. Outside. Gonna lay my ass out.

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Deadlift
1-1-1-1-1-1-1 reps

CFWU x 3

275-315-325-335-335-315-315

335 is a new PR. Had to take it down a bit cause my back started to seriously snap-crackle-pop.

One other thing-if you come to me for advice, don't get offended if I tell you that your workout needs to change to get that body you want. I'm a nice guy, just don't waste my time in the gym. I could be working to get the body I want.

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"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Post total reps from all 32 intervals to comments.

279

I couldn't find previous scores. Pull-ups sucked.

I practiced combatives for 20 min on Angry Joe the manniquin. Busy day today.

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Three rounds, 15-12- and 9 reps, for time of:

135 pound Thruster
Pull-ups and Dips X 2 (double the reps of Thrusters)

26:15 Forgot my watch, but this was brutal. I slept good last night, dreamt of...myspace? Well, I got effing high doing this WOD, wrecked, crushed, ALIVE, rejuvenated, awake now. Great beginning for the week. Had an awesome weekend, ended it great last night. Back to work. No rest for the wicked...or in my case the ugly.

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Three rounds for time of:

250 Jump rope, single unders
50 Hip Extensions
50 GHD Sit-ups


I forgot how damaging GHD sit-ups can be. I almost puked, which was a good feeling. Not the puking sensation, but that I was hitting it hard. I'm going ahead and getting a Buddy Lee rope today. I need a good speed rope for double-unders as this workout was originally intended for that.

25:17

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"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

BS 255
SP 165 New Pr
DL 335 New pr

755 total

Previous: 715

I need to quit hitting the "snooze" button and get off my ass and into the gym. I had to rush this. The good news is I met another fellow Crossfitter. Just getting into it, so I made sure to give him my contact info to see if he wants to train. Yes folks, slowly the dark side of training is spreading in Evansville. How cool would it be to get together a whole group of Crossfitters and just beat the hell out of each other? Could life get any better than this? Well, maybe Friday...

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30 min jump rope.

I'm not Buddy Lee, but at least I'm coordinated enuff to jump a few ropes! I think I'm gonna go ahead and buy a Buddy Lee speed rope, since I'm trying to use my beaded rope like a speed rope.

Active Rest Day

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For time:

10 GHD Sit-ups
10 Hip & Back Extensions
95 pound Thrusters, 30 reps
50 Pull-ups

30 Hip & Back Extensions
95 pound Thrusters, 20 reps
35 Pull-ups

50 Hip & Back Extensions
95 pound Thrusters, 10 reps
20 Pull-ups

Pull-ups, Thrusters, are my Kryptonite. The GHD situps are something I need to do more of. I'm glad tomorrow is an active rest (sort of).

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5k run with 50lb weight vest

34:54

previous 5k time: 33:24

Must've been slackin ass.

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Three rounds for time of:

155 pound Hang squat clean, 9 reps
15 Pull-ups

20:52

Weak. I wish I could give a better excuse than time, but I can't and I ran out of it. A good training plan exposes all weaknesses, and this was not exception. I still need a climbing rope. Not sure if it's gonna be a 5k or a gym day. It's summer, and I might be tempted to run outside, then hop on some rollerblades for some more practice.

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Rest day as Rx'd.

"Karen"

For time:

150 Wallball shots, 20 pound ball

10:04

Sucked

CFWU x 1 cause I got caught talking about CF again. Well, I just need to get certified so I can train more people!

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Evening workout

10 rounds after warm up for max reps of:

Body weight bench press
Pull-ups

Body weight: 194 Bench weight used: 195

Bench/Pull ups

6/7
6/8
6/8
6/8
5/5
6/7
5/5
5/7
4/6
4/6

I've always had to decrease the weight, so these are good results. Glad to have the bar back in my life!

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45 pound Dumbbell squat snatch, left arm, 21 reps
45 pound Dumbbell squat snatch, right arm, 21 reps
21 Pull-ups

45 pound Dumbbell squat snatch, left arm, 15 reps
45 pound Dumbbell squat snatch, right arm, 15 reps
15 Pull-ups

45 pound Dumbbell squat snatch, left arm, 9 reps
45 pound Dumbbell squat snatch, right arm, 9 reps
9 Pull-ups

I had to scale this one back. Coach prescribed double the amount of pull-ups, which wouldn't have gotten done quickly at all, and this one was a metabolic conditioning workout, so I went for speed. What can I say? I'm just a tadpole.

20:01 although one of my fellow gymmates stopped me with questions about Crossfit. Well, he is moving and I told him some good resources to go after to find a Crossfit gym. He's a father and husband, so I could see Crossfit paying big dividends for a dad who is short on time. I just would like to get talked to after the workout.

CFWU x 2

Off to save the managment bureacracy I go!

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A.M. Workout

There wasn't one. Coach called for:

5-5-5-5-5 reps of backsquat

I must be psychic, cause I did that yesterday.

The WOD will be this then:

"Griff"
For time:

Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

Tonite at Sharon elementary with a 50lb weight vest. I will also train with rollerblades. Just couldn't drag my lazy ass out of bed this morning. I didn't sleep well. Must've had a helluva distraction. Since today is only a one workout day, I don't mind sleeping in.

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Evening workout

5-5-5-5-5 reps of:

Back Squat
Front Squat
Dead lift

185-225-245(broken)-225-225

135-185-195(broken)-195(broken)-185

135-185-225-285-285

My lower back is still too weak. I have troll legs, built for squats, but my back continues to limit things. Well, it takes time to rehab that kind of muscle, and I'm not giving up.

Better news: I have been invited to the Vanderburgh Co. Sheriff's dept training center to train with a deputy. That's fuckin awesome. They are all getting into Crossfit, and Eric, the deputy, is interested in my kettlebell work. I'm so fuckin there! We will be doing "Helen", so it should be a blast! The EPD is getting into it too, but how awesome is that? Can you say, "Crossfit gym"? Soon.

Are all my dreams suddenly coming true? They started last Friday night...

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100 Sumo-deadlift highpulls, 45 lbs
95 lb Thruster, 21 reps
15 Pull-ups

75 Sumo-deadlift highpulls, 45 lbs
95 lb Thruster, 15 reps
15 Pull-ups

100 Sumo-deadlift highpulls, 45 lbs
95 lb Thruster, 9 reps
9 Pull-ups

33:26

CFWU x2 less pull ups and dips. My 2 most hated exercises, pull-ups and thrusers, are my bane. It's nice to get back and use the bar though.

I'm at work now, and things are piling up.

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