crossfit training log

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At the CF cert this weekend. Did Fran today.
21-15-9
95# Thrusters
Pullups

New PR 7:43 (over 4 minutes faster than my last attempt!).

Power Clean 1-1-1-1-1
115-135-145-155-165f

AMRAP in 20min of:
20 Double Unders
15 Deadlifts M:135 F:95
15 DB/KB Clean and Press M:16kg F:12kg(35#,25#)
20 Box Jumps
4 rounds exactly

A classic. My first time as Rx'd:
30 Clean and Jerks, 135 pounds.
9:52.
Hey at least it's under 10 minutes.

Ugh, worse than my last time.
6 1/3 lengths.

Overhead squat
3-3-3-3-3
95-105-115-125
sucky

5 1 minute rounds of the following

300m run (150 down hill, then back up)

Catching up with posting some workouts here:
Sunday 7.21:
Stroller mile 6:30
Death by pushups (2 pu the 1st minute, 4 the second, 6 the 3rd, etc): 10 minutes

Tuesday 7. 23
3 rounds for time
400m run
21 KB swings (1.5 pood)
12 Hand stand push ups (modified from tall box)
9:59

6.18.09

Deadlift
3-3-3-3-3
275-285-295-305-315
New 3RM PR!

For time:
400m Run
10 Sit Ups, 1 Thruster 115#
10 Sit Ups, 2 Thrusters
10, 3
10,4
400m Run
10,5
10,6
10,7
400m Run
10,8
10,9
10,10
400m Run

21:35

bench press
3-3-3-3-3
115-135-145-155-165(2,f)
5 rounds for time
5 deadlifts (255#)
10 burpees
7:53

18:ish. There was a bit of a mishap with the timer. We had to add up the times of the tracks that played while we worked out (my idea), but didn't remember how long before we started the WOD that we started the music.
diamonds = box jumps
hearts = push ups
spades = pull ups
clubs = squats

We are back from our trip to Ft. Lauderdale and everyone has vacated the house (ahhh). Now it's time to ramp up for my cert. I'm going on a "hard routine" (go ahead, laugh it up Chris). This means strict diet, and strict programming. Today I started with this:
3 rounds
21 thrusters (75#)
21 double unders
11:21
I was definitely not feeling great. I was sick last week with a stomach thing and finally feel past it.

For dinner I had a serving of leftover "ranch chicken salad." Basically black beans, corn, peppers, and grilled chicken with a sour cream/mayo/cummin-y dressing. Served over garden lettuce (from our garden). Snack: beef jerky and almonds.

Thrusters:
3-3-3-3-3
95-105-117-127-137

Row 500m
1:40

Jen's fam is in town for the week, which means craziness. We are giving them the full middle Tennessee monty. This also means sporadic workouts.

Sunday: 3 mile jog with FIL, tabata run, no idea how far.

Today: 21-15-9
KB snatch, push ups, double unders
5:13

then, 5 minute KB swing test:
110 swings

Today I am continuing with the CFSB programming.
Mondays will be back squat and short, heavy metcon.
Tuesdays will be deadlift and short heavy metcon.
Wendesdays will be rest
Thursdays will be metcon
Fridays will be front squat + max reps back squat and short heavy metcon
Saturdays will be press and short heavy metcon.

I will vary the rep scheme for the lifts and throw in 15-20 rep sets of each.

Today: Deadlift 3-3-3
265-285-295

5 rounds:
5 power cleans (135#)
10 36 in box jumps
10:47

I'm trying to get on the train for crossfit strength bias, or at least do both strength work and metcon each day.

Front squat 5-5-5-5-5
135-145-155-165-175

for time:
500m row
12 Weighted burpees (30# DB's)
300m row
9 weighted burpees
200m row
6 weighted burpees

8:16

I liked this one, although it felt a little desperate jumping on the box with a 45# plate in my hands!

5 rounds for time:
7 front squats 135#
15 double unders

7:34

Squat clean: 3-3-3-3-3
115-125-135-145-155 (1)

I had trouble on the last three rounds. I got all three except on the last set. The bar kept getting out in front of me and when I would try to catch it I couldn't. Maybe it's my set up?

Cindy:
As many rounds as possible in 20 minutes:
5 pull ups
10 push ups
15 air squats.

17 round + pullups and pushups.
previous score was 17 rounds even.

5k run (actually about 3.4 miles)
24:30

Where did this one come from?


25:34

This was a haul!

• 20 push-ups/1 sit-up
• 19 push-ups/2 sit-up
• 18 push-ups/3 sit-up
• 17 push-ups/4 sit-up
• 16 push-ups/5 sit-up
• 15 push-ups/6 sit-up
• 14 push-ups/7 sit-up
• 13 push-ups/8 sit-up
• 12 push-ups/9 sit-up
• 11 push-ups/10 sit-up
• 10 push-ups/11 sit-up
• 9 push-ups/12 sit-up
• 8 push-ups/13 sit-up
• 7 push-ups/14 sit-up
• 6 push-ups/15 sit-up
• 5 push-ups/16 sit-up
• 4 push-ups/17 sit-up
• 3 push-ups/18 sit-up
• 2 push-ups/19 sit-up
• 1 push-ups/20 sit-up

24:57

The dumbbell bear complex is:
5 db deadlifts
5 db hand clean
5 db thrusters
do this every minute on the minute as long as you can up to 20 minutes.
Load should be 45% of BW.

I tried it today with 30 # dumbbells (about 37% of bw).
I got 8 rounds before I couldn't complete the work each minute. I did one more round before the 10th minute. This is a really hard WOD!

Friday: Fight gone bad as rx'd
253 reps

Monday: Deadlift 1rm. Ended with 317#. 10 more would have been a pr, but I didn't want to go there. Afterwords I did 3 rounds: 10 double under, 5 l-sit pullups. 3:20ish.

Did a throwback to the Starting Strength days. Bench press:
3-3-3
125-135-155

nice.

May run a mile later...

update:
1 mile run: 6:13

"Filthy Fifty"
33:53

Compare to http://drewcavin.blogspot.com/2008/10/filthy-fifty.html

3 more minutes? I guess it was the 20# wall ball and a real 10 foot target?

Monday:
"Danny"
Complete as many rounds in 20 minutes as you can of:
24 inch Box Jump, 30 reps
30 Pull-ups

2 rounds + all box jumps, push press, and 10 pullups

Tuesday:
100 overhead squats for time, 65#
6.33

Did the "bear complex" this morning.
WOD-Bear Complex-Rest between rounds as needed
-During each sequence you can only barely tap the weight on the ground, which means, try not to set it down period during the sequence!
weight for each round: 45/65/75/95/105

Now the video from 100 pullups:

Did Jackie a while back, right after I finished Starting Strength. Today I smoked that time by almost 4 minutes!

Shoulder Press 3,3,3
Push press 3,3,3
Push jerk 3,3,3
go up in weight from each exercise.
press 95,100,105
push press 115,125,135 (fail at 3)
push jerk 135, 145, 155 (fail at 3)

10 back squats 135#
4 stair jumps (28 inches tall/38 inches long, see pic)
10 ring dips

8 back squats 135#
8 stair jumps
10 ring dips

6 back squats 135#
12 stair jumps
10 ring dips

4 back squats 135#
16 stair jumps
10 ring dips

2 back squats 135#
20 stair jumps
10 ring dips

12:16

This is getting to be a trademark CF Murfreesboro WOD. As many lengths on the field of tire flips as possible in 10 minutes.

6 7/8.

Since the new pull up station isn't quite ready, we did Helen with pushups. I used the 45lb KB for the first two then got the 53lb for the last round
3 rounds:
400m run
21 KB swings
12 pushups
8:40

Did some time trails today:
1 mile: 6:11*
100 pullups: 7:08**

*pulled up about 100 yards from the end, I had ITB pain :(
**huge blister on my palm! Video coming soon.

max effort shoulder press (105#)

Grace and Mercy
15-9-6
115# clean and jerk
36in box jumps
10:23

Check out the new gym location (same building, different spot)

Monday:

Running Cindy-For Time:3 rounds- 5 Pull-Ups , 10 Push Ups, 15 Squats

run 400

3 rounds

run 400

3 rounds

run 400

3 rounds

run 400

3 rounds

25:10

Tuesday's WOD:

3 rounds for time

10 burpees

20 pullups

30 KB swings

10:14 (compare to 12:46 6 weeks ago)

"Nancy"
5 rounds for time
400m run
95# Overhead squat (scaled to 75#)
16:26

5 minutes faster than my previous time in this WOD, which I did at 65#.

Super sore in the buttocks area from the lunges yesterday. Today I worked at the house:
Deadlifts 5-5-5-5
255-275-285-295(fail)
Then:
1/2 Angie
50 pullups
50 pushups
50 situps
50 air squats
for time: 10:31

Today we did the burpee mile at CF Murfreesboro, it sucked...

Just kidding. Evan had it posted, and I thought "that's a dumb WOD, I'm not doing it." Of course it was a April Fools joke.

The real WOD was AMRAP in 10 minutes:
45 lb (bar) walking lunge - 40 yards
45x2 dumbbell farmers walk - 40 yards
40 yard run back to bar.

5 laps.

I am leaving tomorrow for what looks like a rainy 5 days in the Cohutta wilderness in Georgia. I am taking my Outdoor Pursuits class, so hopefully the rain will provide them with a new sense of fortitude and perseverance! I'm not working out today, and well, my low back is SORE from yesterday. It's a good sore, not an injury, but vitamin I has been my friend.

These kinds of paradoxical workouts are great. And this one actually gets to two of my "strengths." Running is really no problem for me, that's all I did for many years. While my deadlift isn't spectacular, according to some charts I have an intermediate DL max (325) and beginner press and squat numbers. On top of that, I like deadlifting a lot. So this WOD was one from the mainsite a few days ago. Evan had front squats 5x5 for everyone else, and since I did front squats on thursday I opted for this WOD:

21 Deadlifts - 225#
800m run
15 deadlifts - 225#
800m run
9 deadlifts - 225#
800m run

Time: 15:51

I dared Chris into doing this with me and he got after it with a time of low 16's.

On another note, after a hint from Danny, we had breakfast porkchops today. I browned them in canola oil and put about 1 tsp of Adobo seasoning on them. Delicioso! Meat, it's what's from breakfast.

After today's WOD:
I could not close my hands. I had to recover for about 30 minutes before I felt safe about grasping the steering wheel on the way home. Whew!
Time: 10:43. I would have definately sucked worse without the intense encouragement of Hughey and Mike. thanks y'all.

When Danny first told me he and Jordan would wake up and do bottom to bottom tabata squats I thought he meant the would get back to back (bottom to bottom) and do tabata (20 seconds work/10 seconds rest x8) squats. What he really meant is that instead of resting, you stay in "the hole" at the bottom of the squat for the 10 second rest. We did these this morning before he left. My minimum round was 10 reps.

Did some overhead squats today with D-mo. 5 sets of 3 reps. It's good to do these, they really tax everything you got. You really have to keep your shoulders actively engaged and tight. I did 135# which is a new PR.

Danny had the brilliant idea to do 100 burpees and drink a pint of Guiness for time on St. Patrick's day. We did it, and it was great. We got some video that Chris put up:

We did this:
10 rounds for time

40 yard dash, (shuttle run, 20 yard, quick touchturn 20 yard return)

5 box jumps (used the big, hip high box)

5 burpees

rest 30 seconds between each round-

after the 5 burpees you will remain laying on the turf face down for the 30 sec rest,
to begin the sprint you will quick start from the lying position

Took 11:20

Comrade Morchat and his bride Jordan came into town last night to visit with us. Today we built an Olympic weightlifting platform. It is beautiful. There were 4 boxes of hardwood flooring in the attic when we moved into our new house, so we built the platform using some of it. Here is a picture of how the gym looks now, and a video of me doing some cleans.

"Badger"

Complete three rounds for time of:

95 pound Squat clean, 30 reps,
30 Pull-ups,
Run 800 meters.

42.48

After looking at the crossfit main site today I guess Sam was inspired:

In WOD news, Tuesdays workout was a clean, jerk, and throw as many laps as possible in 10 minutes. I got 5 laps with 95 lbs. on the bar. Each lap was 25 yards. You basically squat clean the weight then push it overhead and throw it as high as you can. It will roll a bit and then you pick it up and repeat down the field.

Wednesday's WOD was:
press 3-3-3
push press 3-3-3
push jerk 3-3-3
poundage was as follows:
85-95-105
115-125-140
145-155 (only got 1 rep)-145

It feels good to be back doing metcon. Can't wait til Danny and Jordan get here this weekend.

I got back into it today. Last week was an off week, I was feeling like an old man, sore everywhere, etc. This week is spring break, so I think I can hit it pretty hard. Today I did "Jackie."

Did my first crossfit total this morning. The total consists of your best of 3 attempts at 1 rep of the following exercises:

shoulder press
back squat
deadlift

My best attempts were as follows:
shoulder press: 115 lbs
back squat: 250 lbs
deadlift: 325 lbs

Total: 690
total to body weight ratio: 4.3 (BW 161 lbs)

This morning I woke up and did a set of 3x5 shoulder press. It was good to do this somewhat casually. I had on jeans and the converse I wear to work. I worked at 95# b/c I don't have 2.5 lb plates to put me at 100# even. That's probably were I should be working. This lift is a huge weakness:

This afternoon it was nice outside and the sun is actually staying up past 4:30 so I did "Helen"
3 rounds for time
400m run
21 kettlebell swings (53lbs Rx'd) I only have 36lbs
12 pullups

This was my first attempt and I put it home in 9:45. I think this is one I could improve on pretty quickly. I nearly did all the pullups unbroken, but I was also using a swinging bar on Sam's playground.

I'm breaking out of the strict starting strength model and moving towards something more like CF strength bias. I did a 3x5 set of back squats at 220# and then I did "get tired" which is as many lengths down the field of tire flips as possible in 10 minutes. My previous best on this was 7 lengths, but that was with a shorter standard down the field. I did exactly 6 lengths today. I did feel pretty gassed, so getting back into metabolic conditioning is going to be hard, but definitely a good thing.

I didn't get to the gym today (or yesterday) but I did do today's WOD from CF M-boro.
7 rounds:
10 Sumo deadlift high pulls 95#
10 ring dips

time: 13:45. here is a video from round 4. It's reversed b/c I took it on my macbook's camera.

I'll have to get a video of Sam say "BuPEEE" very, very loud as he is prone to doing. Today we "celebrated" Chris' 100 WOD at Crossfit Murfreesboro with 100 burpees for time. Here is a video of the Dutchman doing 100 burpees:


I did my 100 in 9:20. A 1:20 improvement from the last time I did it. Not too bad for not really having done any metcon in the last 2 months.

Today:
Back squat 210# 5x3
Bench press 145# 5x3
Deadlift 295# 1x5 (had to drop and reset for the last rep)

Afterword I did two muscle ups!

Back squat: 205#
Shoulder press: 100#
Bench press: 140#
Power clean: 135#
Deadlift: 295#

Shoulder press has come along pretty slowly. I had to stay at #95 for three sessions.
Power cleans are my goat right now. I don't know if it's just when they come in the workout (at the end) or what, but I am sucking at them.

The future:
After another 2 weeks of SS, I plan on going to the newly outlined Crossfit Strength Bias programming. This program consists of 5 days a week (Monday - Tuesday, Thursday - Saturday), with more or less 4 sessions of heavy 3x5 or 5x3 sets of back squat, deadlift, press, and front squat, one lift per day. Each heavy set should progress each week in weight just like SS. In addition to these lifts, I will do "heavy metcon" lasting 10-15 minutes after each session. The program then Rx's skill training in gymnastic things like muscle ups, l-sits, etc. This program should capitalize on the gains I've seen so far and will also build my cardiovascular capacity.

It was SOOOOO nice today so I got out and did a running oriented WOD:
As many rounds as possible in 20 minutes:
400m run
10 right arm KB swings
10 left arm KB swings
10 push ups

6 full rounds
+350m run

After the trip this weekend, I was pretty stinking sore. It went from my patellas, to my quads, to my calves, and now I'm fine. I did the workout I should have done on Friday, workout A. I was able to continue progression:
squat: 3x5 - 190#
bench: 3x5 - 135#
deadlift: 1x5 - 275#

I worked out as prescribed on Wednesday of last week, but friday and monday (yesterday) I took off because I went backpacking in the Smokies. Monday I was just too sore. Here are some pictures of the trip. We hiked 6 miles the first day, 11 the second (all the way up to 5800 feet), and then 6 miles down, down, down the third day. It was loads of fun.

This week is Workout A/B/A. I like workout A more, because it's squat/bench press/deadlift. The first 2 are 3x5, and deadlift is 1x5. That means that the work out is shorter than workout B, and bench press gives you bit of a break, it's not so full body. So today, I'm at:
squat 280#
bench press 130# (I'm psyched to put 45#'s on each side next time)
deadlift 265# (I was supposed to be at 290#, but I just wasn't feeling it. Resetting a bit.)

Did workout B for the second time this week. The squat cleans are getting to me, and I realized that the front squating invovled is probably why Rippetoe has you do power cleans in the program. I will be doing power cleans from now on.
3x5 squat 175#
3x5 press 95# (will be at this weight for at least one more time, I was failing in the last reps).
5x3 power clean 135# (I need to reset the weight here. I can squat clean this better than I can power clean. Evan, on the other hand, can power clean 40# more than he can squat clean, go figure).

Monday and Wednesday were standard SS days, sessions 4&5. Today I did some "metcon."

10 burpees
20 pullups
30 kettlebell swings
3 rounds for time:
12.38

This one put me down for at least 1/2 hour. I think doing workouts like these occasionally will be critical to keep my stamina up.

I was messing around on the rings last night and felt like I was getting close to a muscle up. I switched on the camera, and on the second try this is what happened:

Starting strength is basically two workouts: workout A, and workout B.
Workout A consists of squats, bench press, and deadlift.
Workout B consists of squats, shoulder press, and cleans.
You basically alternate between these workouts MWF, going up 5-10 pounds in each lift until your progress stops.
Today I did workout B:
squats 5x3 155#
press 5x3 95# (missed the last rep of the last set, but that's okay)
squat clean 3x5 125#

Got in there and did the first day of Starting Strength. After proper warm ups it went:
Squat (185*)
5-5-5
Bench Press (115)
5-5-5
Deadlift (260)
5

*David, the trainer stopped me midway through my sets and corrected some things in my squat. I was driving up with my hips, like I should, butt my but was coming up to high, causing my back angle to be too low. I need to still initiate with my hips, but not loose a proper back angle. I've attached a picture of the regimen below. You basically workout MWF, alternating between workout A and B. I'm going to reset my squats to 155 to work on form.

It felt so good to a light workout today to get my mind back in the swing of things. I have been at a Wilderness First Responder certification for 10 days, and didn't get much working out done. When I got home I was happy to see a little box in the corner of the play room. This box contained the 16kg Kettlebell and a set of gymnastic rings. I quickly ripped into the box. Today I did 2 rounds of a little kettlebell circuit after warming up with ring dips, squats and pushups. The circuit went like this:
10 swings right hand
10 swings left hand
5 clean/press rh
5 clean/press lh
5 snatches rh
5 snatches lh
20 one arm swings/ release and switch hands at the top.

I love the brutal efficiency of a kettlebell circuit like this. My lungs were burnt!

Starting strength begins tomorrow. I will do this program (with short intense metabolic conditioning like the kettlebell circuit thrown in) for probably three months. I hope to gain about 25% in all my max lifts. We'll see how it goes.