crossfit training log

Switching to new blog

2009-07-20T13:10:00.000-07:00

drewcavin.wordpress.com

Change your links, all 2 people who follow this.

7.18.09 Fran PR

2009-07-18T17:29:00.000-07:00

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!).

7.15.09 Power clean 11111

2009-07-15T06:54:00.001-07:00

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

7.14.09 - AMRAP Du's, DL, KB C&P, Box jumps

2009-07-14T19:47:00.000-07:00

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

Grace

2009-07-09T14:42:00.000-07:00

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

Get tired

2009-07-08T18:06:00.001-07:00

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

Tuesday, July 7. OHS

2009-07-08T18:05:00.001-07:00

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

fight gone bad style WOD

2009-07-03T07:18:00.000-07:00

7.2.09

5 1 minute rounds of the following

wall jump (20 in)

pushups

squats

burpees

KB swings

rest 1 minute

repeat three times

Total reps: 314

hill run, ring dips, burpees, sit ups

2009-06-29T09:37:00.000-07:00

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

20 ring dips

300m run

30 burpees

300m run

40 sit ups

300m run

8:32

Stroller run, death by pushups, HSPU helen

2009-06-23T15:01:00.000-07:00

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

Deadlift

2009-06-18T16:57:00.001-07:00

6.18.09

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

lots of thrusters

2009-06-17T10:34:00.001-07:00

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

title

2009-06-10T07:56:00.000-07:00

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

Deck o cards

2009-06-09T08:17:00.000-07:00

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

On the hard routine

2009-06-08T20:07:00.000-07:00

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.

Take 2

2009-06-03T20:36:00.000-07:00

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

Row 500m
1:40

Vacation week, take 1

2009-06-01T19:13:00.000-07:00

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

Deadlift day - metcon

2009-05-26T07:07:00.000-07:00

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

Front squaters and "short, brutal metcon"

2009-05-20T08:30:00.000-07:00

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

weighted box jumps...

2009-05-19T15:28:00.001-07:00

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

21,15, 9 of:

Sumo deadlift high-pull (95# )

Weighted Box Jumps (20'' box with 45#)

7:34

Later in the day:
shoulder press 3-3-3
95-105-115 (f)

KB pres 2x 10 each arm (16kg)

At the house WOD

2009-05-16T14:40:00.000-07:00

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

7:34

Squat clean

2009-05-14T17:38:00.000-07:00

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 PR

2009-05-13T17:22:00.001-07:00

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.

run 5k

2009-05-11T07:52:00.000-07:00

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

Nona

2009-05-08T17:34:00.001-07:00

Where did this one come from?

"Nona" Row 500M

Then 30,20,10 of:

Hang Cleans (95#,65#)

Pull Ups

Kettle Bell Swings (1 pood)

Burpees

25:34

21

2009-05-06T21:10:00.000-07:00

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

dumbbell bear complex - sort of

2009-05-05T19:25:00.000-07:00

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 and Monday

2009-05-04T15:29:00.000-07:00

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.

Bench press, manly!

2009-04-30T12:54:00.001-07:00

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

the filthiest

2009-04-29T11:20:00.000-07:00

"Filthy Fifty"

50 24'' box jumps

50 jumping pull ups

50 kettle bell swings 32#

50 walking lunges

50 knees to elbows

50 push press (45#)

50 back ext

50 wall ball (20#)

50 burpee

50 double unders

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?

overhead a lot

2009-04-28T17:09:00.000-07:00

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

115 pound Push Press, 20 reps (scaled to 95)

30 Pull-ups

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

Tuesday:
100 overhead squats for time, 65#
6.33

Bear complex and video from the other day

2009-04-24T08:23:00.000-07:00

Did the "bear complex" this morning.
WOD-Bear Complex

7 Sets of the following sequence.

power clean

front squat

push press

back squat

push press

5 rounds
-Try to move up in weight each round

-Rest between rounds as needed

-Try to move up weight each round

-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:

Jackie, again for the first time

2009-04-23T11:07:00.000-07:00

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

"Jackie"

1000M row

50 thrusters

30 pull ups
10:06

press, push press, push jerk

2009-04-22T07:19:00.000-07:00

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)

back squat/stair jump/ring dip WOD

2009-04-21T15:06:00.000-07:00

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

Get tired

2009-04-17T12:27:00.001-07:00

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.

Helen (with push ups)

2009-04-15T21:40:00.000-07:00

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

100 blisters for time

2009-04-14T08:49:00.000-07:00

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.

Grace (and mercy)

2009-04-13T08:24:00.000-07:00

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)

This weeks WODS

2009-04-09T14:15:00.000-07:00

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

2009-04-04T15:08:00.000-07:00

"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#.

Deadlifts + 1/2 Angie

2009-04-02T13:20:00.000-07:00

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

Burpee Mile

2009-04-01T19:23:00.000-07:00

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.

off the wilderness

2009-03-24T08:23:00.000-07:00

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.

Deadlift/run

2009-03-23T07:23:00.000-07:00

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.

wooden hands

2009-03-20T10:22:00.000-07:00

After today's WOD:

5,10,15,20,15,10,5 of:

95# Push Press and Pull Ups

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.

bottom to bottom

2009-03-19T08:13:00.000-07:00

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.

Overhead squats with D-mo

2009-03-18T19:51:00.000-07:00

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.

St Patty's day

2009-03-17T12:09:00.001-07:00

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:

Monday's WOD with the Morchats

2009-03-17T12:07:00.000-07:00

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

Beautiful beautiful platform

2009-03-15T18:51:00.000-07:00

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

2009-03-13T08:49:00.001-07:00

"Badger"

Complete three rounds for time of:

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

42.48

Sam's leaping

2009-03-12T07:20:00.000-07:00

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.

After a week off...

2009-03-09T18:40:00.000-07:00

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."

1000M Row

50 Reps 45# thrusters

and 30 Pull ups
for time. 13:14
This was really hard for me! I was totally gassed and wobbly after the row. It took me a good long time to recover.

TOTAL +

2009-02-27T10:08:00.000-08:00

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)

Two/day

2009-02-26T16:33:00.001-08:00

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.

Breaking out

2009-02-25T06:40:00.001-08:00

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.

Sumo DL high pull/ring dips

2009-02-24T11:26:00.000-08:00

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.

100 burpees benchmark

2009-02-19T11:11:00.000-08:00

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.

still progressing

2009-02-18T07:10:00.000-08:00

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!

where I am: working sets

2009-02-16T09:09:00.000-08:00

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.

Spring fever WOD

2009-02-08T17:27:00.000-08:00

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

Back on track

2009-02-04T19:50:00.001-08:00

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#

Backpacking this weekend.

2009-02-03T07:29:00.000-08:00

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.

Workout A this week

2009-01-26T12:23:00.000-08:00

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.)

More starting strength

2009-01-23T10:22:00.000-08:00

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).

This week

2009-01-22T19:03:00.000-08:00

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.

First muscle up

2009-01-18T06:28:00.000-08:00

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:

workout B

2009-01-14T19:40:00.000-08:00

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#

Oh, starting strength

2009-01-12T14:28:00.000-08:00

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.

back. finally

2009-01-11T19:20:00.000-08:00

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.

20 days

2008-12-30T10:24:00.000-08:00

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.

Team Cavin workout

2008-12-10T09:31:00.000-08:00

Team Workout-

Complete 4 rounds for time of:

-7 medicine ball clean ladder

-7 box jump ladder

-Run 2 laps (about 150 yards)

What's a ladder? One person does a rep, then the next person does a rep, then the next person does a rep, etc. After everyone has done one, the first person then does two reps. Go all the way to seven reps.

Did this with Jenny. It took around 30 minutes, but Sam did most of the running with us, or I did the running with him on my shoulders. Jenny killed it, despite being preggers!

Push Jerk

2008-12-08T07:10:00.000-08:00

3 Rounds for time of:

10 Push Jerk (3/4 body weight)

100 Jump Rope (or 30 double unders)

I used 115# which was heavy. 12:09
I could only get 10 DU's out and that was at the very end. I need to practice. If I am trying to get stronger, these heavier/slower workouts are going to become the norm.

Special saturday WOD and new pull up bar!

2008-12-06T17:52:00.000-08:00

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.

Back from break/sickness

2008-12-05T08:28:00.000-08:00

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

Hoover ball

2008-11-26T20:04:00.000-08:00

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.

Sunday's mainsite WOD

2008-11-24T07:39:00.000-08:00

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

not so double unders

2008-11-22T19:39:00.000-08:00

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

Diane

2008-11-20T18:08:00.000-08:00

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."

more obstacles

2008-11-19T07:45:00.000-08:00

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.

New Deadlift PR

2008-11-17T11:35:00.000-08:00

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!

Yo yo test

2008-11-14T09:03:00.000-08:00

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.

Squat day

2008-11-12T07:35:00.000-08:00

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

angie

2008-11-10T06:25:00.000-08:00

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.

Wednesday's WOD from mainsite

2008-11-06T09:09:00.000-08:00

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

Did 11 rounds as rx'd

Tabata stuff

2008-11-03T07:19:00.000-08:00

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.

DB Snatch - pulls ups - Wheezy

2008-10-31T13:59:00.000-07:00

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.

Fire WOD

2008-10-28T09:08:00.000-07:00

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!

The Bear Complex - barbell version

2008-10-24T17:10:00.000-07:00

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

45 lbs
67 lbs
72.5 lbs
89 lbs
100 lbs

Filthy Fifty

2008-10-22T07:35:00.000-07:00

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

New Cindy PR

2008-10-20T18:08:00.000-07:00

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

back in business

2008-10-15T06:48:00.001-07:00

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

Yesterday:

2008-10-09T18:19:00.000-07:00

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

tears in heaven

2008-10-09T17:56:00.000-07:00

"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:

This is just for fun:

WOD

2008-10-08T08:49:00.000-07:00

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

WOD

2008-10-07T09:59:00.001-07:00

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

Over Under

2008-10-06T10:03:00.001-07:00

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.

Wilderness

2008-10-05T20:29:00.001-07:00

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.

2 parts

2008-10-02T19:07:00.000-07:00

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