crossfit training log

Man, it's been 20 days since my last workout! And there have been lots of sugary carbs in between. Ahh, the holidays. Well, we finally got back into town and did heavy thrusters today, 3x5. I did:
95
106
117
I'm going to be gone all next week because I'm doing a wilderness first responder course, but after that I am going to get back into it pretty hard.

Chris and I got my new pull up bar mounted today and I did the inaugural workout: death by pull ups. In this one, you do 1 pull up the first minute, 2 pull ups the 2nd minute, 3 pull ups the 3rd minute, and on and on until you can't complete the allotted number of pull ups in that minute. I got to 15 pull ups in the 15th minute. That equals a total 120 pull ups! That last and first time I did this I almost completed the 12 pull up on minute 12. So that is an improvement of 42 pull ups! I'm psyched about the improvement and the pull up bar, it's solid! Here's a video of the 14th minute. I finished the 15th pull up on the last round with only 5 seconds left.

I took a break over thanksgiving b/c I was pretty sick. I'm still not 100%, but feeling a lot better. Yesterday I did this overhead walk/burpee workout. Yes, CF Murfreesboro finally has a website!

Today: Fran as RX'D!!! My first attempt at Fran with 95#. Time: 11:52
I'm pretty embarrassed by that time, but that weight is just so heavy for me. I did ALL the pull ups unbroken, so that wasn't a problem at all. It was the freakin weight. I think a pretty hardcore starting strength regiment is in my future

After a nice warm up, we played hoover ball: http://www.youtube.com/watch?v=zjyN-PGu6Ic
It looked something like the video above. We played with a 12 lb ball. We also had a every man for himself grudge match, throwing the ball at people, trying to make them drop it. Great fun.

Now it's time for thanksgiving in North Arkansas, and lots of non-zone food.

Three rounds for time of:
21 Knees to elbows
1 1/2 pood Kettlebell swing, 21 reps
21 Push-ups
15 foot Rope climb, 3 ascents
20 inch Box jump, 21 reps
21 Back extension
Walking lunge, 150 ft

Did it pretty much as prescribed, but sub'd out 10 towel pull ups for the rope climb. And somehow we didn't do the back extensions. Still took me 19:35

Friday:
3 rounds
100 double unders (300 singles)
25 KB swings 45#

I tried to do doubles, but I just can't get more than 5 in a row, so I did singles.
16:30

I did the inaugural workout today at the house. It's still pretty spartan, just a set of weights. But enough to do Diane: 12-9-6 (Rx'd is 21-15-9) 225# Deadlifts, handstand pushups. 4:41

Here's a pic of the "corner."

We did an obstacle course:
Pick up 20# dynamax ball
Under hurdles, over 24 in box x 3
bear crawl back to start, pushing ball in front of you.
As many rounds in 10 minutes.
I got 15 rounds.
Jenny got 16 rounds with 12# ball.

We did deadlift today:
1-1-1-1-1-1
I warmed up a bit and then did this series:
251-261-271-281-291-301

My highest previous DL was 276! Pretty psyched. I am just about to 2x my body weight!

We did what's called the yo yo intermittent recovery test today. A good explanation is here. I got to speed level 11.5, round 2. That doesn't mean much, but if you look at the distance covered for that level on the graph linked at the bottom of the page I mentioned, that puts me at about 1500 meters or so. It was pretty fun, and quite difficult.

3,3,3 overhead squat
3,3,3 front squat
3,3,3 back squat
increase weight over each set of 3 throughout the whole session.
Compare to 10.1.08

70,80,100
145,155,160
185,195,205

More tears today. I guess that's just par for the course. We did "Angie:"
100 pullups
100 pushups
100 sit ups
100 squats
for time
Drew 25:56
Jenny 30:xx

Look closely at the picture. Blister under a blister! Ouch.

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

Did 11 rounds as rx'd

We did tabata intervals (20 seconds work: 10 seconds rest) this morning, only going to five rounds for each station instead of the normal 8. We did the following exercises:
pushups
air squats
sumo deadlift - high pull
tire flips
My total score of the lowest round (1 20 second work interval) for each exercise was 33.
I did tire flips last and it was tough.

Today's WOD, after a long week of house hunting, (we found one, close in a week!) I've been able to get back into it.

21-15-9
Dumbbell snatch 33#
Pull ups

5:04

I was chasing Evan on this one, and it left me wheezy.

From Monday:
I think Evan wanted to doll out some punishment on us because he made us do a crazy WOD that simulated the fire he fought the night before. We had to bear crawl 3/4 of the way around the track, and then drag the sled the rest of the way, but we had to drag the sled from a kneeling position. Then we went back around with the bear crawl for 3/4 lap, and then dragged a sandbag the rest of the way. That was one round, we did two rounds with rest in between. It was pretty tough. Much respect to Evan and the other firefighters for doing this kind of stuff in a burning building!

http://media.crossfit.com/cf-video/CrossFit_TheBear.mov

45 lbs
67 lbs
72.5 lbs
89 lbs
100 lbs

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1.5 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 12 pound ball
50 Burpees
50 Double unders

29.13
Had to sub a couple of things due to equipment availability

Did "Cindy" tonight:
as many rounds in 20 minutes:
5 pull ups
10 push ups
15 air squats

Last time (July) was 14 rounds

Tonight: 17 rounds

After a long fall break and a trip to Cotter AR, (read lots of good, not zone friendly food) I got back into crossfit today.
Back Squat
3-3-3-3-3
155-185-185-195-205

Jenny KILLED my numbers from the fight gone bad style WOD. She scaled with a smaller box and a 3kg ball:
41-51-32-11-3 1/4
40-61-49-13-3 1/4
47-54-44-14-3 1/4

and she did a crossfit total today:
press: 60lbs
back squat: 135lbs
deadlift: 165lbs
360lbs total

"Erin"

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

18:30

Went as Rx'd, but only did 4 rounds because of this:

It was sort of a fight gone bad set up , but with 1 minute or so rests in between exercises and 1-2 minutes between rounds. The exercises were as follows: wall ball (4k), 24in box jump, back extensions (GHD), burpees, sprint. Here are my scores:
32, 25, 35, 11, 3 1/2 laps (out and back)
32, 25, 42, 11, 3 1/2
30, 20, 42, 10, 3 1/2

Five rounds for time of:
95 pound Deadlift, 12 reps
95 pound Hang power clean, 9 reps
95 pound Front Squat, 6 reps
95 pound Push Jerk, 3 reps

scaled to 105 for the first round, 95 for the rest

18:58

We did this obstacle course this morning that was pretty fun. We had to carry sandbags over three levels of box jumps, over and under hurdles, and then we had to flip the tire and drag the weight sled back to the start. We did three rounds of basically two laps. The 75# sandbag is heavy. For what it's worth, my slowest time was 2:57 for one lap.

I got a chance to get into a real deal, bonafide Wilderness area this weekend (the Cohutta in North Georgia). George and Chris, a couple of guys I met from Crossfit invited me along on a little backpacking trip. As backpacking trips go, it wasn't terribly strenuous, but it wasn't a joke either. We had a couple of pretty stiff climbs. Anyways, I gorged at Hardee's on the way home, so I am ready to hit it hard this week. Here are some pics.

WOD I
4 rounds
400m run
50 squats
12:32

WOD II (about 10 minutes after)
10 rounds
stadium stairs (25 bench seats, 50 steps) 2 steps at a time
15 push ups at the top
13:02

I've done this WOD before, only with 5 sets of 1 rep for each exercise:
3,3,3 overhead squat
3,3,3 front squat
3,3,3 back squat
increase weight over each set of 3 throughout the whole session.
65,88,99
135,145,155
185,195,205

I did a dumbbell bear complex today:
every minute on the minute complete the following
5 dumbbell deadlifts
5 dumbbell hang cleans
5 dumbbell thrusters
go for 20 minutes.

I started with Rx'd 45% BW (35# DB's). Did three rounds, dropped to 25# DB's. Dropped to 4 reps at the 11th minute.

This is where I will keep track of the significant benchmarks that I have done. Most are pretty pathetic. All weights in pounds
Go here to look at these benchmarks

Named WODs and other benchmarks
death by pullups: 15 minutes
High box jump: 39 1/2 inches
Cindy: 17 rounds + pull ups and push ups.
Helen: 9.42 (1pood KB)
Kelly 34.17 (20 inch box, 12# ball)
Nancy 21:39 (65#)
Fran Rx'd 7:53 7.19.09
Danny (95# push press) 2 rounds + box jumps, push press, 10 pullups
Jackie 10:06
Josh (95#) 18:00
Chief (111#) 3,3,3,3,3
Badger: 42.28
Get tired (as many lengths of tire flips in 10 min) 6+3/4 )
Angie: 25:56
Tabata something else:
pullups, pushups, sit-ups, air squats: 299 total reps

1 rep max:
Backsquat: 1RM 250
Press: 1RM 115
Deadlift 1RM: 325
Clean 3RM: 134
Front squat 1RM: 175
Push Jerk: 1RM 155

Time Trials
400m run 1:11
5k run 23:10
100 squats 2:43
50 slam ball 20# 2:23
100 push ups 4:52
500m row 1:58
100 burpees 9:20 2/19/09
100 overhead squats 65# 6:33

I've always thought had an ideal in my mind. An ideal that I could strive for extreme excellence in fitness. I have never been able to come anywhere close to that ideal. But I fancy myself to be pretty motivated. Of course, I have all the normal constraints on achieving my fitness ideals: time, money, sleepiness, Sam the toddler, Jenny the beautiful.

About my fitness past: I played soccer in high school, and I was about 125#. I never lifted weights. I did run a fair bit. In college I got into rock climbing, and was pretty well suited to it, but I never trained for it, I just climbed when I could. I also got into whitewater kayaking and did a summer as a raft guide. In graduate school Jenny and I got into running, and did a bunch of races (lots on trials) in the half marathon to marathon range. I did my first and only marathon in December 2004. I finish in 4:29.

After Sam was born Jenny started training with this guy. She saw good results, and so after much hemming and hawing Danny and I signed up for a 2 day a week 12 week challenge. A few weeks into it, Danny and I for some reason, got really into it and started tooling around on the net. We found Gym Jones and Pavel and eventually, Crossfit, by way of Crossfit ATM. After the 12 weeks was up Danny and I joined up with Dutch at Crossfit ATM and drank the kool-aid. That was in April of 2008. I've been at it pretty steady since then. Now I work out with Evan at Crossfit Murfreesboro (website in the works). I have been tracking my progress on a log at Crossfit.com. Now I plan on tracking my workouts and possibly my food intake on this blog. There may also be some other off topic posts as well. I probably won't ever blog about religion or politics.