"Michael"

AM WOD: Swim continuously for 25 minutes.

Note: I swam for 20 minutes. My endurance is getting better but I'm still a weak swimer right now. I need to lose some weight!

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

Time: 40:38 (Ugh)

Swim

AM WOD: Swing continuously for 25 minutes.

I'm getting used to swimming again. My endurance is still weak. I need to start doing more laps in a row.

PM WOD: NA

Swim Plus Beer

AM WOD: Swim constantly for 25 minutes.

I'm getting better and my endurance is building slowly but surely.

PM WOD: 12-ounce curls. Ok... I'm a slacker. Miller Lite - less filling. =)

Swim Plus "Fran"

AM WOD: Swim constantly for 25 minutes.

I had to take breaks but I'm starting to build my endurance.


PM WOD: Three rounds, 21-15- and 9 reps, for time of:

95 pound Thruster
Pull-ups

Time: 12:51 as Rx'd

Swim and then Row, FSs, GHD SUs, and BXJs

AM WOD: Swim constantly, if possible, for 20 to 25 minutes.

I swam for 25 minutes, but I stopped after four laps for a breather.

PM WOD: Five rounds for time of:

Row 250 meters
135 pound Front squat, 10 reps
15 GHD Sit-ups
20 Box jumps, 24 inch box

Time: 46:25

Note: On the last set of BXJs, I used a 30" box because someone jacked my 24 incher.

THRs, HPCs, & SDLHPs

Complete as many rounds as possible in 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

Rounds: 5 plus 5 THRs and 4 HPCs

Sumo DLs and PJs

21-18-15-12-9-6 and 3 rep rounds of:
Sumo deadlift high-pull, 75 pounds
Push jerk, 75 pounds

Time: 17:09 (Slowest time in America)

Jane's Made Up WOD

For time:

400 meter run
25 Pull-ups
25 Push-ups
25 Sit-ups
25 Squats

Time: 8:41

I continued into a second round. I finished the second round in 22:24.

Modified WOD (08.24.10)

Tie a five-pound plate to hang an honest 18" above your tiptoe reach and complete 5 rounds for time of:
50 Jump and touch
40 Squats
30 Sit-ups
20-Push-ups
10 Pull-ups

I ran out of time. I completed three rounds in 30:19. I jumped about 12" above my tiptoe reach.

Travel WOD

As many rounds in 12 minutes of:

10 push-ups
15 sit-ups
20m walking lung

Completed: 6 + 10 push-ups

Travel WOD

For rounds for time of:

Run 400 meters
40 Squats
10 Burpees

Time: 33:23

I'm out of town so I used a Lowe's parking lot to run around. I think it was a little longer than 400 meters.

"Annie"

50-40-30-20 and 10 rep rounds of:

Double-unders
Sit-ups

Time: 19:07

10 X 10's (10 Aug 10)

Ten rounds for time of:

10 Pull-ups
10 Dips
10 Sit-ups
10 Squats

Time: 37:33

After the third round, I was doing half full dips and half negative dips. By the sixth round, I was doing all negative dips.

Run & Swing

WOD: Four rounds for time of:

Run 400 meters (6.5 to 7.0 on treadmill)
25 Kettlebell Swings, 54#

Time: 21:20

Row, BJ's, BE's, and DL's

WOD-

Three rounds for time of:
Row 500 meters
30 Box jumps, 24 inch box
25 Back extensions
205 pound Deadlift, 20 reps

Time: 34:19

Tabata Something Else

WOD: Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises. Post total reps from all 32 intervals.

Total reps: 50 + 49 + 74 + 66 = 239

Run & Burpees

WOD: 6 rounds for time of:
Run 400 meters
25 Burpees

I performed five rounds @ 40:05. I was totally wiped out. I feel good tonight though. =)

DU's & WB's

WOD: Three rounds for time of:
50 Double-unders
25 Wallball "2-fer-1s", 20 pound ball

Time: 17:34

Of course, I only performed normal wallball shots. I've got a long way to go until I'm ready for "2-fer-1s".

"Isabel"

WOD: "Isabel"

For time: Snatch 135 pounds, 30 reps

Time: 7:59

My form needs a little work. I warmed up and then I did sets of three snatches increasing the weight from 45# to 135#. I need to work on dropping more into a squat. I'm just glad I finished. =)

5K

WOD: 5K

Time: 33:50

I ran on average a 10:20 minute mile. I definitely need to work on my endurance.

"Roy"

WOD: Five rounds for time of:
225 pound Deadlift, 15 reps
20 Box jumps, 24 inch box
25 Pull-ups

Time: 48:43

I enjoyed the pain in honor of Marine Corps Sgt. Michael C. Roy. God bless him and his family.

Pull-ups & Ring dips

Alternate WOD (courtesy of Crossfit Clarksville)
For time:
50 Pull-ups
50 Ring Dips
40 Pull-ups
40 Ring Dips
30 Pull-ups
30 Ring Dips
20 Pull-ups
20 Ring Dips
10 Pull-ups
10 Ring Dips

I adjusted the WOD a little. I did sets of 40, 30, 20, 10, 5. I had to do negatives of the ring dips. I need a lot more practice on the rings.

Time: 41:53

"DT"

WOD: Five rounds for time of:

155# Deadlift, 12 reps
155# Hang Power Clean, 9 reps
155# Push jerks, 6 reps

I did 135# for the hang power cleans and push jerks. I could have done 155# push jerks but I didn't feel like changing the weights, to include removing and applying the safety cuff, each time. I know... Lazy!

My lower back was screaming after the third set. I'm sure the pain will subside after my body gets back in shape.

Time: 26:28

Clean & Handstand Push-ups

WOD: Seven rounds for time of: Clean 205#, three reps and four ring handstand push-ups.

I tried to go up to 205# but I wasn't ready. I performed the WOD using 155#, and I performed regular handstand push-ups - no rings.

Time: 10:58

Run, Kettlebells, and Pull-ups

WOD: For time:
Run 1200 meters; 63 Kettlebell swings, 1.5 pood; 36 Pull-ups
Run 800 meters; 42 Kettlebell swings, 1.5 pood; 24 Pull-ups
Run 400 meters; 21 Kettlebell swings, 1.5 pood; 12 Pull-ups

I cut the WOD in half (about). I did the following in 25:36:
Run 1200 meters; 32 Kettlebell swings, 1.5 pood; 18 Pull-ups
Run 800 meters; 21 Kettlebell swings, 1.5 pood; 12 Pull-ups
Run 400 meters; 10 Kettlebell swings, 1.5 pood; 6 Pull-ups

Actual Weight: 238.4
Target Weight: 205

Burpee Run

WOD: Not applicable. I'm on vacation. Instead, I exercised for 33:57 along the boardwalk. I ran a mile. Every quarter-mile, I stopped and performed 25 burpees.

Run & Squat

WOD: Not applicable. I'm on vacation. =p
Instead, I ran for 33:51:06. At five minute intervals, I performed 25 squats.

2+ Mile Run

WOD: Not applicable. I'm on vacation.

I ran for 20 minutes this morning. I think it was just over 2 miles but I'm not too strict when I'm on vacation.

Circuit Training

WOD: Ten rounds for time of: 10 PUs, 10 Dips, 10 SUs, and 10 Squats.

I set a time limit for myself today at 30:00. I'm still working to increase my stamina. I completed six rounds and 10 PUs in 30:00. My calves are still screaming from the WOD from two days ago. I felt good today. I actually tore up my palms a little. I just need a little more time.

Cleans

WOD: Clean 3, 3, 3, 3, 3, 3, 3
I completed five of the seven repetitions because I thought we only had five to do, not seven. Ooops! Oh, well... I completed: 95, 115, 135, 145, and 145 (-1). I felt a little weak but my form wasn't too bad.

I'm going to monitor my weight his time around. I know I lost quite a bit when I started doing Crossfit as a routine back in 2008. I want to see how much Crossfit removes from my waist this time. I'm on vacation from 2 - 18 Jul, so I won't be doing much Crossfit. I might do some maintenance and running here and there. I'll post what I can or do. =) We'll kick it up a notch come 19 Jul.

Actual Weight: 236.8
Target Weight: 205

Tuesday, 29 June 2010

WOD: Five rounds for time of: 40 Double Unders, 30 20' Bench Jumps, and 20 1.5# Kettle bell swings.

I performed 30 Double Unders, 20 20' Bench Jumps, and 10 45# Dumb bell swings. I could have done 55# or 65# but I took it easy since it was the first real leg workout I've done in a while.

I was quite winded but I made it. My time: 29:14:17 - ugh.

Burpees & Weighed Lunges

WOD: Five rounds of 50' of walking lunges with 45# barbell overhead and 21 burpees.
I'm recovering from an illness, so I completed about half the WOD. I did three rounds of 50' of walking lunges with 30# barbell overhead and 21 burpees. Time: 18:03:89 (Boy, I'm out of shape).

On 12 May 10, doctors found a pulmonary embolism (PE) in my right lung. Long story but it was self induced, not genetic or some kind of blood disorder. Thank God... So, I'm living a little healthier and trying to get back into shape. I suspect I'll be a lot stronger in about another month.

Box jump, Push press, and Pull ups

WOD: I did the alternate WOD courtesy CrossFitClarksville - thanks!

In 20 min. complete as many rounds of:
24" Box jumps, 30 Reps
115# Push press, 20 Reps
30 Pull ups

I did two complete rounds and 15 box jumps.

CrossFit Totals (815)

WOD:

Back Squat, 1 Rep.
Shoulder Press, 1 Rep.
Deadlift, 1 Rep.

I did 275 (BS) + 155 (SP) + 385 (DL) = 815. I didn't kill myself today because it's always nice to leave a little room for improvement. LOL

5K Day_22 Feb 10

I ran the 5K instead of doing C2. Too many people on the C2's today... I completed the WOD in 26:35.

2/3 Body Weight Thrusters & Pull-ups

Today's WOD: Five rounds of max reps of: 2/3rd body weight thrusters and pull-ups. I am starting out slowly, so I used 95lbs instead of 140lbs.

1. 8/10
2.8/10
3. 7/10
4. 7/9
5. 7/9

Tabata Something

On 17 Feb 10, I did a modified version of Tabata Something. The gym doesn't have C2 machines, so I just completed the four remaining exercises. I went from one exercise in to the other instead of resting for a minute. I did 20 seconds of work and 20 seconds of rest. I've misplaced my Crossfit timer. I must find it!!!!!

Squats: 14, 15, 13, 14, 12, 11, 12, 11 = 102
Pull-ups: 11, 6, 6, 6, 5, 5, 5, 4 = 48
Push-ups: 10, 8, 6, 5, 4, 4, 4, 4 = 45
Sit-ups: 11, 12, 11, 11, 11, 10, 8, 9 = 83

Getting Back Into It - 2010

I know... The title of this post sounds like a broken record but if there's one thing I've learned in my life - it's all about priorities.

On Wednesday (January 27), I ran a 5K in 28:30.

On Thursday (January 28), I swam for 15 minutes, and then I did the following WOD for 20 minutes: 5 pull-ups, 10 push-ups, 15 sit-ups, and 20 squats. I was able to do 5 sets, 5 pull-ups and 10 push-ups.

Right now, I'm a little sore. Boy, you lose strength and your endurance quickly. I feel good, so I think with some consistency I should be able to get back in shape like I was before. I hope my priorities don't change on me again. :)