"Elizabeth"

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

*Cleans were full squat cleans

CFWU x 3 less Pull-upa and dips.

20:04

This made me almost toss my cookies and I had to sit down after it. I wanted sub 20 min, but had to stop just to keep from throwing up. Time to add "Elizabeth" to the list of favorite workouts. Everyone should do this one.

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"CrossFit Total"

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

Post total to comments.

Jump rope and Back ext then 135 lb BS, 95 lb SP, 245 lb DL x 3 each for warm up.

Previous total:

755

New total:

765

BS: 265
SP: 155
DL: 345

Since my shoulders are wrecked from yesterdays bench press, I think that my total could have been higher. I would like to see over 800 before the end of the year.

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Four rounds for time:
Run 400 meters
Rest 2 minutes

1: 1:21
2: 1:28
3: 1:34
4: 1:31

CFWU x 3 less situps

Previous time:

1: 1:37
2: 1:42
3: 1:37
4: 1:41

On 09/01/08

Good deal, new P.R.

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Body weight bench press 10 rounds max reps. Warm up is 50 and 75% of body wt.

Body wt: 190 I used 200lbs since that was my old target.

7-5-5-4-4-4-4-4-4-4

Did some bodybuilding afterward. Fairly innocuos, but I am supposed to wear a "Spartan" outfit for Halloween so I thought I might add it in.

As I left the gym I was playing "More Human than Human" by Rob Zombie. I guess I felt dirty like I cheated-this was a non-Crossfit workout. The bodybuilding most people do is more of a joke after doing Crossfit, but it does get a good pump on.

Crossfit workout tonite.

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Run 5k

23:13

Not my best, but not my worst. Good run. Hills.

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Ten rounds for time of:

12 Burpees1
12 Pull-ups

CFWU x 2 less Pull-ups and Dips

Pull-ups were using Rings.

I really focused on form this time, so my time was a bit off, but I think form is paramount to getting better at both of these.

32:56

Good stuff.

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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

5 rounds, 5 thrusters, 7 Powercleans, 1 SDHP

CFWU x 2 less dips

Sucked ass. I hate Thrusters. Gimme gimme more.

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Evening Workout

10 rounds for time of:

10 Ring Push-ups
10 Biceps Curls 80lb
10 Skull-crushers 80lb

I know, I know. Not exactly Crossfit. Well, I have to body build a bit ya know. And I got my Gold award from www.presidentschallenge.org :

Congratulations!

You've earned a Presidential Champions Gold award!

You've done it! You've reached a very high level in the Presidential Champions program: a Presidential Champions Gold award. But that doesn't mean the end. We encourage you to continue in the program and earn a special award. The Platinum Award starts once you have earned your most recent Gold Award. To achieve this award you must earn 500,000 points in the Presidential Champions Program or 1,000,000 in the Advanced Performance Presidential Champions Program. Your point totals will start over at this time. This award will be available upon completion of the Platinum Award. Congratulations and we encourage you to continue logging for this special award. You can order your award any time you choose.

One effing million??? It was 160,000 for the Gold (40k for the Bronze and 80K for the silver). It only took me one full year and 10 months. Okay, let's do it. I have a full life of Crossfit. Get some. Make me even better. I want a mil.

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"Cindy"

Complete as many rounds in 20 minutes as you can of:

5 Pull-ups
10 Push-ups
15 Squats

13 rounds, 3 Pull-ups

Not as good as last time, but my workout attire was just not the right type.

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Jump rope 30 min:

10 min running while jumping
10 min double unders
10 min running while jumping.

Good practice!

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Snatch 3-3-3-3-3-3-3 reps

95-135-135(fail)-115-115-115-115

Coach called for 1-1-1-1-1-1-1 reps, but I need practice obviously. My form really cleaned up at 115. Aaron, you are right, form before weight. I should know better than to try to lift more and risk blowing out my back...again. Of course, the 135 got me into trouble. On my failed attempt, I lost control and made my mark(once again) on the gym floor. That was noisy.

I need to post some travel workouts for my friends on CGblog.org. I wouldn't want those fellas to have an excuse while traveling!

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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

17:56

Previous time from 6/01/08: 20:55

Jump rope for warm up and then 10 min of jump rope practice afterwards.

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Deadlift 3-3-3-3-3 reps

255-295-305-310-315

CFWU x 2

Did 50-50lb DB curls and 150lb triceps pressdown just to show the bodybuilders I could.

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Seven rounds for time of:

75 pound Shoulder Press, 21 reps
21 Back extensions

Post time to comments.

CFWU x 2

21:41

Previous time: 23:47

Bigger, faster, stronger...I even jumped in the bodybuilding pit to fuck with the bodybuilders. I wouldn't want them to feel like they were the only ones that could grit their teeth in the mirror and squeeze out a mere 3 rounds of 10 biceps curls, resting between rounds, (I didn't. In fact, I added in some skullcrushers) and check out their arms while the rest of their shit is sagging off the bone. No readers, none of my shit sags anymore. Praise the Glassmans for allll-mighty Xfit. Ahhh-maaaaan.

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"Mr. Joshua"

Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps

Post time to comments.

Enlarge image

SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan. He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor and twin sister Kiki.

32:08

Jump rope for warm-up. Brutal. Sucked. I love it.

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"Erin"

Five rounds for time of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups

Post time to comments.

Dumbbell split clean - video [wmv] [mov]

Enlarge image

Canadian Army Master Corporal Erin Doyle, 32, was killed in a firefight August 11th, 2008 in the Panjwaii District, Kandahar Province, Afghanistan. He is survived by his wife Nicole and his daughter Zarine.

CFWU x 2 less Pull-ups

31:43

This is the reason I love Crossfit. This workout is so scalable, and can be done virtually anywhere. It still laid my ass out, and that rocks.

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"Ryan"

Five rounds for time of:
7 Muscle-ups
21 Burpees

Post time to comments.

Each burpee terminates with a jump one foot above max standing reach.

Enlarge image

Maplewood, Missouri Firefighter, Ryan Hummert, 22, was killed by sniper fire July 21st 2008 when he stepped off his fire truck responding to a call. He is survived by his parents Andrew and Jackie Hummert.

Muscle ups were practice

24:00

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Weighted pull-ups 1-1-1-1-1-1-1 reps

Post loads and body weight to comments.

Body weight: 194

100-100-100-100-100-100-100

Pull-ups are sooooo much easier without the weight.

I'm 30 in 2 hours. The first person that teases me about how old I am is going to get tied to my 1.5 pood kettlebell and chased with a stick. I'm in the best shape of my life. I have ABS. I get paid to land airplanes all f$%&ing day. F#%K OFF!

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Five rounds for time of:

135 pound Deadlift, 12 reps
135 pound Hang power clean, 9 reps
135 pound Front Squat, 6 reps
135 pound Push Jerk, 3 reps

23:02

My intent was to practice squat cleans until I dropped the bar on my feet. I'm walking funny, but I think I can still manage. That effing hurt, and I'll be sore for the weekend.

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"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.

Only completed 3 rounds due to time constraint. Well, ya gotta start over somewhere.

1: 7:15
2: 8:42
3: 7:42

Rounds one and two were GHD style sit-ups. Round three I went to the floor.

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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.

Post number of minutes completed

CFWU (Now with rope jumping!) x 2 less Pull-ups and Dips

5 min the first time
Then I did it again,
4 min the second time
Then I did it again,
4 min the third time
Then I did it again, which was seriously wrong and my form went to shit:
3 min the last time.

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"Nate" (modified)

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

2 Practice Jumping Muscle-ups
4 Handstand Push-ups
8 1.5-Pood Kettlebell swings

Post rounds completed to comments.

9 rounds plus 1 practice muscle-up

Mmm good.

50 ring dips after that. Yummy.

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Back Squat

5-5-5-5-5 reps

185-190-195-200-205

Jump Rope for warm-up

10 min rope practice

Back in the saddle from 5 days off. I reccommend this. My neck, back, and shoulder are much better. To think, I have been heavily Crossfitting for 8 months without alot of rest. Back to work for me.

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Gonna keep the workouts sparse until Monday cause I got some serious pain in my back and neck. I am hoping this will heal some things back there, or it looks like I am going to the doc.

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Well, I flew all day today and made it home safe and sound. Rest day today. Tomorrow, I have a little time off for some R&R plus Crossfit.