Dumbbell bear
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.
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.
benchmarks
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
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
history
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.
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.
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