Wednesday 080430

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

CF wm up

7 rounds. I really enjoyed this. Got my ass kicked and almost puked.

finished up with 5 rounds 15 reps 30lb DB curls and Triceps pressdown 100lbs.

In lieu of a 5k run today, I am sanding my basement concrete and hauling 1300lbs of tile around. I think I would rather run...

A.M. workout

CFWU x 3

5 rounds

95lb Hang power snatch
run 400 m

32:36

Evening Workouts...

Body wt bench press-drop by 10 lbs if only 3 reps for 2 rounds
185lb bent over BB row-see above

14 rounds first two are warm ups

I didn't record my reps but I was fairly tired this was workout # 8 this week.

I think I ended up at 165 for bench and 155 for rows

Finished up with alternating DB curls and tricep kickbacks.

55min

Not enough you say?

My gym-mate Tom talked me into a spin class after that.

I did fairly well, was able to keep up with the instructor. I suspect due to Crossfit. I think I will do it again. Fridays are pretty good times cause everyone else is taking Friday off. My whole body is smoked.
That was an additional 50 min.

Friday 080425
Deadlift 3-3-3-3-3 reps.

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Compare to 071208.

Had to go easy cause the ol' back is a bit tweaked:

CFWU x 3

185-225-225-275-275 oops, I think I did too many- 275-275

Did 180 Wall ball throws took about 15 min.

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Thursday 080424
"Angie"
For time:

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

27:52

Got my new 20lb wall ball today. Did 100 throws at a 10 ft target to get some practice in. mmmm good.

21-15-9 reps of:

Back Squat 185lbs
Clean 135 lbs
50 sec L-holds in between sets

Then I continued for:

12-9 reps of

Back Squat 175lbs
Clean 135 lbs
40 sec L-holds in btwn sets.

Was gonna do 6 more of each but then my back reminded me why I am not in the Coast Guard anymore in no uncertain terms. I think this is a great workout to help strengthen my back. One day I will push it harder than this...

50 min

Evening workout

Helen-modified

3 rounds

Run 400 m
21 1.5 pood KB swings
12 manmakers

27:47

Brutal. I love you, Helen.

Tuesday 080422

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

CFWU x 3

50-75-90-90-90-70-70

Finished with high intensity rope jumping. Note to self: Continue high intensity and quit focusing on quantity.

Evening workout

14 rounds, first two rounds warm up, last 12 bodyweight unless reps dip below 3-then decrease weight by 10 lbs

Bench Press 195lb
Pull ups

155
10-pull ups 10 or max
185
10 pull ups
195
8
195
7
195
7
195
6
195
6
195
5
195
5
195
5
185
5
185
6
185
5
185
4

Finished up with 4 rounds 7 reps of 80 lbs:

EZ bar curl
Decline skull crushers

45min

A.M. workout.

CFWU x 3

Monday 080421
Back Squat 5-5-5-5-5 reps

135-185-185-195-205

Finished up with 20 min of jump rope single unders. Beat my old rep count by doing 504 nonstop. My hands cramped so bad I had to stretch them out. Practiced one legged jumps.

Gonna continue to work on the house and move todays WOD to tomorrow evening to fit with my upper body workout.

Rest Day

Friday 080418

"Michael"

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

Post time to comments.

Compare to 080313.

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CrossFit Certification Seminar - 7th Special Forces Group, Ft Bragg NC

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Pat's Oly Workout Part 2: The Clean and Jerk, CrossFit Journal Preview 2 - video [wmv] [mov]

I subbed rowing for the run cause my left knee is tweaked.

27:29

"Elizabeth" Modified

21-15-9 reps of:

Clean 135 pounds
Parallel dips

Turns out after cleaning this much weight, jump ropes are almost out of the question.

Legs smoked badly. Went into work at 0330. Resting.

Here is the Rx'd a.m. workout:

Wednesday 080416
"Nancy"
Five rounds for time of:

400 meter run
95 pound Overhead squat, 15 reps


This is what I did. I guess since it was 5 a.m. I lost my wits.

400 meter run
45 lb overhead squat 30 reps

5 rounds.

Well, at least I got to practice overhead squats.

1. 3:47
2. 4:14
3. 3:47
4. 3:53
5. 3:43

Pushed it hard on round 5.

Evening workout

3 reps ea set.

Back Squat 185-225-225-205-205-205-185

Front Squat 135-155-185-185-185-185-185

Overhead Squat 45-85-85-105-105-85-85

I think I will do my warm ups and use a 45lb bar until I can get this OHS stuff down. My legs are jelly.

47 min

"Quarter Gone Bad"
Five rounds for total reps of:
135 pound Thruster, 15 seconds Rest 45 Seconds
50 pound Weighted pull-up, 15 seconds Rest 45 Seconds
Burpees, 15 seconds Rest 45 seconds


A lousy 62. Another workout I need to work on.

Also made up:

Hang power clean 1-1-1-1-1-1-1 reps
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155-155-155-155-145-145-145

Legs tonite.

Today was a bitch. Gonna pick up tomorrow.