8/14/2009
August 14, 2009
"Death by Pull-ups"
With the clock running, perform 1 pull-up on the first minute, 2 pull-ups on the second minute, 3 pull-ups on the third minute, and so on until you cannot complete the number of pull-ups on the minute.
Finished with 9 rounds + 7.
Heavy Front Squats (1-1-1-1-1-1-1)
(111#-121#-131#-151#-161#-171#-181#)
181# is about 95% of my RM. I could have gone another 5-10# before failure.
Strength Bias:
REST
With the clock running, perform 1 pull-up on the first minute, 2 pull-ups on the second minute, 3 pull-ups on the third minute, and so on until you cannot complete the number of pull-ups on the minute.
Finished with 9 rounds + 7.
Heavy Front Squats (1-1-1-1-1-1-1)
(111#-121#-131#-151#-161#-171#-181#)
181# is about 95% of my RM. I could have gone another 5-10# before failure.
Strength Bias:
REST
8/13/2009
August 13, 2009
"The Dirty Dozen"
For time:
25 Walking Lunge Steps
20 Pull-ups
50 Box Jumps (20' box)
20 Double-unders
25 Ring Dips
20 Knees to Elbows
30 Kettle-bell Swings (2 pd)
30 Situps
20 Hang Squat Cleans (35# dumbells)
25 Back Extensions
30 Wall Ball Shots (20# ball)
3 Rope Climbs
Finished in 28.18. Modified with 3:1 single-unders:double-unders, band ring dips, 45# kb swings, and 3:1 modified rope climb:rope climb. Tough WOD especially with a sunburn - fought to hold Pukie back on the box jumps.
Strength Bias:
REST
For time:
25 Walking Lunge Steps
20 Pull-ups
50 Box Jumps (20' box)
20 Double-unders
25 Ring Dips
20 Knees to Elbows
30 Kettle-bell Swings (2 pd)
30 Situps
20 Hang Squat Cleans (35# dumbells)
25 Back Extensions
30 Wall Ball Shots (20# ball)
3 Rope Climbs
Finished in 28.18. Modified with 3:1 single-unders:double-unders, band ring dips, 45# kb swings, and 3:1 modified rope climb:rope climb. Tough WOD especially with a sunburn - fought to hold Pukie back on the box jumps.
Strength Bias:
REST
August 11, 2009
Deadlift 5-5-5-5-5
(221#,231#,241#,251#,261#)
Strength Bias:
Strict Press (105-115-115)
(221#,231#,241#,251#,261#)
Strength Bias:
Strict Press (105-115-115)
8/10/2009
August 10, 2009
"Tabata Something Else"
Complete 20 seconds of work followed by 10 seconds of rest for 8 rounds at each of 4 stations that include pull-ups, push-ups, situps, and squats. There is a 10 second rest for moving between stations. The total reps completed is the score.
Pull-ups (10-6-5-3-3-2-3-3) = 35
Push-ups (13-10-6-6-5-5-5-4) = 53
Situps (9-10-9-9-9-8-8-9) = 71
Squats (12-13-13-12-11-11-12-12) = 96
Finished for a total of 255.
Complete 20 seconds of work followed by 10 seconds of rest for 8 rounds at each of 4 stations that include pull-ups, push-ups, situps, and squats. There is a 10 second rest for moving between stations. The total reps completed is the score.
Pull-ups (10-6-5-3-3-2-3-3) = 35
Push-ups (13-10-6-6-5-5-5-4) = 53
Situps (9-10-9-9-9-8-8-9) = 71
Squats (12-13-13-12-11-11-12-12) = 96
Finished for a total of 255.
8/09/2009
8/08/2009
August 08, 2009
3 Rounds for time:
800m Run
33 Kettlebell Swings (1.5 pd)
33 Situps
33 Push-ups
Finished in 33.24. 2nd and 3rd rounds sub'd 1.5 pd with 1 pd kettlebells. Felt Pukie wanting to make an appearance several times but I held it back. Embrace the SUCK!
Strength Bias:
REST
800m Run
33 Kettlebell Swings (1.5 pd)
33 Situps
33 Push-ups
Finished in 33.24. 2nd and 3rd rounds sub'd 1.5 pd with 1 pd kettlebells. Felt Pukie wanting to make an appearance several times but I held it back. Embrace the SUCK!
Strength Bias:
REST
8/07/2009
August 07, 2009
AMRAP - 20
5 Deadlifts (BW)
1 Rope Climb
Completed 14 rounds + 5 deadlifts. Used body weight for deadlifts (181#) and sub'd 15:1 jumping towel pull-ups for each rope climb.
Strength Bias:
3x5 Press (115#,125#,125#)
5 Deadlifts (BW)
1 Rope Climb
Completed 14 rounds + 5 deadlifts. Used body weight for deadlifts (181#) and sub'd 15:1 jumping towel pull-ups for each rope climb.
Strength Bias:
3x5 Press (115#,125#,125#)
8/05/2009
August 05, 2009
"Fight Gone Bad"
3 Rounds of:
Wall Ball Shots (20' ball, 10' target) (Reps)
SDHP (75#) (Reps)
Box Jumps (20" box) (Reps)
Push Press (75#) (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Sub'd the row with burpees (reps).
Round 1: 15-15-16-22-12
Round 2: 12-11-15-13-9
Round 3: 12-11-13-11-10
Total: 197
Strength Bias:
REST
Skill Development:
Ring Stability/Dips
3 Rounds of:
Wall Ball Shots (20' ball, 10' target) (Reps)
SDHP (75#) (Reps)
Box Jumps (20" box) (Reps)
Push Press (75#) (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Sub'd the row with burpees (reps).
Round 1: 15-15-16-22-12
Round 2: 12-11-15-13-9
Round 3: 12-11-13-11-10
Total: 197
Strength Bias:
REST
Skill Development:
Ring Stability/Dips
8/04/2009
August 04, 2009
"J.T"
21-15-9 Reps for time:
HSPU
Ring Dips
Push-ups
Finished in 21.40. Sub'd the ring dips with bar dips and the HSPU with plank-HSPU. This was a tough WOD!
Strength Bias:
5 RM Deadlifts (235#-275#-285#-295#-305#(f))
Skill Development:
Ring stability
21-15-9 Reps for time:
HSPU
Ring Dips
Push-ups
Finished in 21.40. Sub'd the ring dips with bar dips and the HSPU with plank-HSPU. This was a tough WOD!
Strength Bias:
5 RM Deadlifts (235#-275#-285#-295#-305#(f))
Skill Development:
Ring stability
8/03/2009
August 03, 2009
Back Squats 1-1-1-1-1-1-1
(185#,195#,195#,205#,205#,215#,215#)
Could have gone another 10+ pounds before failure but was having problems with my shoulders rising at the same time as my hip at 215#.
Strength Bias:
REST
Skill Development:
Ring stability/dips
(185#,195#,195#,205#,205#,215#,215#)
Could have gone another 10+ pounds before failure but was having problems with my shoulders rising at the same time as my hip at 215#.
Strength Bias:
REST
Skill Development:
Ring stability/dips
8/01/2009
August 01, 2009
"Lynne"
5 Rounds for max reps:
Bench Press (BW)
Pull-ups
Rounds as follows: (1) 4/7 , (2) 3/7 , (3) 2/4 , (4) 3/5 , (5) 1/5 for a total of 13/28. Sub'd body-weight for 155# and the pull-ups were all kipping. I'm becoming comfortable with the kipping as I was able to string 3 together without having to readjust!
Strength Bias:
REST
5 Rounds for max reps:
Bench Press (BW)
Pull-ups
Rounds as follows: (1) 4/7 , (2) 3/7 , (3) 2/4 , (4) 3/5 , (5) 1/5 for a total of 13/28. Sub'd body-weight for 155# and the pull-ups were all kipping. I'm becoming comfortable with the kipping as I was able to string 3 together without having to readjust!
Strength Bias:
REST
7/31/2009
July 31, 2009
"Annie"
Sets of 50-40-30-20-10 reps for time:
Double-Unders
Situps
Finished in 11.17. Sub'd 3 single-unders for 1 double-under. Still feeling some DOMS in my arms from Monday's WOD, but it is beginning to subside.
Strength Bias:
REST
Skill Development:
Ring Dips
Sets of 50-40-30-20-10 reps for time:
Double-Unders
Situps
Finished in 11.17. Sub'd 3 single-unders for 1 double-under. Still feeling some DOMS in my arms from Monday's WOD, but it is beginning to subside.
Strength Bias:
REST
Skill Development:
Ring Dips
7/28/2009
July 28, 2009
"Kelly"
5 Rounds for time:
Run 400m
30 Box Jumps (20 in)
30 Wall Ball Shots (8 lb)
Finished in 29.16. I feel I could have gone higher in weight for the wall ball shots, probably 14 or 16 lbs - doing this as Rx'd (20lb ball) would have hurt.
Strength Bias:
1-1-1-1-1 DL (245#,255#,275#,285#,295#)
Skill Work:
Kipping
5 Rounds for time:
Run 400m
30 Box Jumps (20 in)
30 Wall Ball Shots (8 lb)
Finished in 29.16. I feel I could have gone higher in weight for the wall ball shots, probably 14 or 16 lbs - doing this as Rx'd (20lb ball) would have hurt.
Strength Bias:
1-1-1-1-1 DL (245#,255#,275#,285#,295#)
Skill Work:
Kipping
7/27/2009
July 27, 2009
"Cindy"
AMRAP 20:
5 Pull-ups
10 Push-ups
15 Squats
Finished with 13 rounds + 5 pull-ups + 6 push-ups. After round 5 - substituted for jumping pull-ups and after round 8 - substituted for knee push-ups.
Strength Bias:
REST
For the next week, working out with Ames CrossFit.
AMRAP 20:
5 Pull-ups
10 Push-ups
15 Squats
Finished with 13 rounds + 5 pull-ups + 6 push-ups. After round 5 - substituted for jumping pull-ups and after round 8 - substituted for knee push-ups.
Strength Bias:
REST
For the next week, working out with Ames CrossFit.
7/25/2009
July 25, 2009
WOD #1 (Team effort at Lied)
For time:
Run 300m
30 Walking Lunges (15 per person)
Run 300m
30 Burpees (15 per person)
Run 300m
60 Single Unders (30 per person)
Run 300m
Finished in 9.25. This was a fun WOD with about everyone finished around 9 minutes.
WOD #2
"Lynne"
5 Rounds for max reps:
Bench Press (BW)
Pull-ups
16-7
15-6
15-6
13-6
13-4
Substituted the bench press for power push-ups. I suck on pull-ups.
For time:
Run 300m
30 Walking Lunges (15 per person)
Run 300m
30 Burpees (15 per person)
Run 300m
60 Single Unders (30 per person)
Run 300m
Finished in 9.25. This was a fun WOD with about everyone finished around 9 minutes.
WOD #2
"Lynne"
5 Rounds for max reps:
Bench Press (BW)
Pull-ups
16-7
15-6
15-6
13-6
13-4
Substituted the bench press for power push-ups. I suck on pull-ups.
7/24/2009
July 24, 2009
"DT"
5 Rounds for time:
12 Deadlifts (165#)
9 HPC (95#)
6 Push Jerk (95#)
Finished in 13.58. This is a respectable WOD! After 3 rounds, I was having grip problems and had to put the bar down on several occasions. No torn callouses though, wahoo!
Strength Bias:
REST
Skill Work:
Squats - Hamstrings, Hamstrings, Hamstrings...!
5 Rounds for time:
12 Deadlifts (165#)
9 HPC (95#)
6 Push Jerk (95#)
Finished in 13.58. This is a respectable WOD! After 3 rounds, I was having grip problems and had to put the bar down on several occasions. No torn callouses though, wahoo!
Strength Bias:
REST
Skill Work:
Squats - Hamstrings, Hamstrings, Hamstrings...!
7/22/2009
July 22, 2009
"Filthy 50" (Scaled to 30) for time:
30 Box Jump (24'' box)
30 Jumping Pull-ups
30 Kettlebell Swings (45#)
30 Walking Lunges (60 steps)
30 Knees to Elbows
30 Push Press
30 Back Extensions
30 Wall-ball Shots (16# ball - 10' target)
30 Burpees
60 Single-unders
Finished in 19.37. Substituted box jumps with tuck jumps and back extensions with supermans.
Strength Bias:
REST!
30 Box Jump (24'' box)
30 Jumping Pull-ups
30 Kettlebell Swings (45#)
30 Walking Lunges (60 steps)
30 Knees to Elbows
30 Push Press
30 Back Extensions
30 Wall-ball Shots (16# ball - 10' target)
30 Burpees
60 Single-unders
Finished in 19.37. Substituted box jumps with tuck jumps and back extensions with supermans.
Strength Bias:
REST!
July 21, 2009
Run 2.5k
Finished in 15.02. Today, kept a 10k pace until the last 0.5k where I ran at 90%.
Strength Bias:
1-1-1-1-1 Deadlifts (235#,245#,255#,275#,285#)
The alternating grip worked best with the heaver weight on the 30mm bar.
Finished in 15.02. Today, kept a 10k pace until the last 0.5k where I ran at 90%.
Strength Bias:
1-1-1-1-1 Deadlifts (235#,245#,255#,275#,285#)
The alternating grip worked best with the heaver weight on the 30mm bar.
7/20/2009
July 20, 2009
15 Muscle-ups for time:
Finished in 6:54. Subbed for each muscle-up (3 dips/3 pull-ups).
Strength Bias:
3x5 Press (115#,125#,135#)
Finished in 6:54. Subbed for each muscle-up (3 dips/3 pull-ups).
Strength Bias:
3x5 Press (115#,125#,135#)
July 17, 2009
1-1-1-1-1-1-1
Hang Power Cleans (105#,125#,135#,145#,165#(f),135#,145#)
Strength Bias:
3x5 Press (105#,115#,125#)
Hang Power Cleans (105#,125#,135#,145#,165#(f),135#,145#)
Strength Bias:
3x5 Press (105#,115#,125#)
7/15/2009
July 15, 2009
5 Rounds for time:
"Nancy"
400 m Run
15 OHS (55#)
Finished in 17.37. I was hoping for sub-15 minutes.
"Nancy"
400 m Run
15 OHS (55#)
Finished in 17.37. I was hoping for sub-15 minutes.
7/14/2009
July 14, 2009
Heavy Thrusters
1-1-1-1-1-1-1 Thrusters
(75#,95#,115#,135#,145#(f),145#,135#)
Strength Bias:
3x5 Deadlifts (195#,215#,235#)
3x5 Pull-ups (20#)
1-1-1-1-1-1-1 Thrusters
(75#,95#,115#,135#,145#(f),145#,135#)
Strength Bias:
3x5 Deadlifts (195#,215#,235#)
3x5 Pull-ups (20#)
7/13/2009
July 13, 2009
5 Rounds for time:
20 GH Situps
15 Back Extensions
Finished in 11.11. Substituted the back extensions with supermans.
Strength Bias:
3x5 Front Squats (95#,105#,115#)
20 GH Situps
15 Back Extensions
Finished in 11.11. Substituted the back extensions with supermans.
Strength Bias:
3x5 Front Squats (95#,105#,115#)
7/11/2009
July 11, 2009
On the minute for 15 minutes with a miss resulting in 5 burpees:
2 Power Cleans to Jerk (125#)
Missed twice towards the end of the 15 min. resulting in 10 burpees.
WOD #2 (20 min. after above WOD)
100 alternating single to double unders (S-S-S-D). Any misses result in the sequence starting over.
Finished in 5.22.
2 Power Cleans to Jerk (125#)
Missed twice towards the end of the 15 min. resulting in 10 burpees.
WOD #2 (20 min. after above WOD)
100 alternating single to double unders (S-S-S-D). Any misses result in the sequence starting over.
Finished in 5.22.
7/10/2009
July 10, 2009
4 Rounds for time:
Run 200m
50 Squats
Finished in 10.47.
Strength Bias:
3x5 Deadlifts (185#,205#,225#)
Run 200m
50 Squats
Finished in 10.47.
Strength Bias:
3x5 Deadlifts (185#,205#,225#)
July 08, 2009
AMRAP 20:
"Nate"
2 Muscle-ups
4 HSPU
8 Kettlebell swings (45#)
Completed 16 rounds + Muscle-ups + HSPU + 1 Kettlebell Swing. Substituted muscle-ups with 3 pull-ups and 3 dips.
Strength Bias:
3x5 Press (105#,115#,125#)
"Nate"
2 Muscle-ups
4 HSPU
8 Kettlebell swings (45#)
Completed 16 rounds + Muscle-ups + HSPU + 1 Kettlebell Swing. Substituted muscle-ups with 3 pull-ups and 3 dips.
Strength Bias:
3x5 Press (105#,115#,125#)
July 07, 2009
21-15-9 Sets for time:
OHS (55#)
Clapping Pushups
Single Unders
Finished in 7.28.
Strength Bias:
REST
OHS (55#)
Clapping Pushups
Single Unders
Finished in 7.28.
Strength Bias:
REST
7/04/2009
July 04, 2009
"The Bear Complex"
5 Sets of 7 Reps for time:
1 Hang Clean
1 Front Squat
1 Press
1 Back Squat
1 Press
(85#,95#,105#,115#,125#)
Finished in 13.58.
Strength Bias:
REST
5 Sets of 7 Reps for time:
1 Hang Clean
1 Front Squat
1 Press
1 Back Squat
1 Press
(85#,95#,105#,115#,125#)
Finished in 13.58.
Strength Bias:
REST
7/03/2009
7/02/2009
7/01/2009
July 01, 2009
REST DAY!
I'm going to have to listen to my body today. Unfortunately, I have a touch of OTS and hence the rest day. This was likely brought about by the recent travel and lack of sleep. Some added Glutamine and rest should get me set by Friday.
I'm going to have to listen to my body today. Unfortunately, I have a touch of OTS and hence the rest day. This was likely brought about by the recent travel and lack of sleep. Some added Glutamine and rest should get me set by Friday.
June 30, 2009
30-25-20-15-10 Reps for time:
SDHP (55#)
Pushups
Single-Unders
Finished in 12.09. This was a tough one and I felt myself struggling on the last few reps of pushups.
Strength Bias:
REST
SDHP (55#)
Pushups
Single-Unders
Finished in 12.09. This was a tough one and I felt myself struggling on the last few reps of pushups.
Strength Bias:
REST
6/29/2009
June 29, 2009
30-25-20-15-10 Reps for time:
Single-Unders
Situps
Finished in 7.54.
Strength Bias:
3x5 Press (115#,125#,135#)
3x5 Pull-ups (25#)
Gymnastic Skill Development:
Kipping
Single-Unders
Situps
Finished in 7.54.
Strength Bias:
3x5 Press (115#,125#,135#)
3x5 Pull-ups (25#)
Gymnastic Skill Development:
Kipping
6/27/2009
June 27, 2009
30 Reps for time:
Power Cleans (105#)
Finished in 6.57. Today wasn't my day; I'm recovering from the last 2 weeks of travel.
Strength Bias:
3x5 Deadlifts (225#, 235#, 255#)
Gymnastic Skill Development:
HSPU
Power Cleans (105#)
Finished in 6.57. Today wasn't my day; I'm recovering from the last 2 weeks of travel.
Strength Bias:
3x5 Deadlifts (225#, 235#, 255#)
Gymnastic Skill Development:
HSPU
6/26/2009
6/25/2009
6/23/2009
June 23, 2009
4 Rounds 400m Runs:
2:05,2:25,2:25,2:13
Like last weeks runs, the goal of this WOD was to work on pose and pace.
Strength Bias:
REST
2:05,2:25,2:25,2:13
Like last weeks runs, the goal of this WOD was to work on pose and pace.
Strength Bias:
REST
6/22/2009
June 22, 2009
5 Rounds for time:
10 Snatch to OHS (75#)
10 Push-ups (25#)
5 Pull-ups (Half Strict/Kipping)
Finished in 19.21. On a technical note, I could have finished a couple minutes faster had my grip not been slipping on the bar. So I will need to find a new bar with a grip for snatching. Additionally, my pull-ups are much better but more practice is needed in kipping.
Strength Bias:
REST
10 Snatch to OHS (75#)
10 Push-ups (25#)
5 Pull-ups (Half Strict/Kipping)
Finished in 19.21. On a technical note, I could have finished a couple minutes faster had my grip not been slipping on the bar. So I will need to find a new bar with a grip for snatching. Additionally, my pull-ups are much better but more practice is needed in kipping.
Strength Bias:
REST
6/21/2009
6/20/2009
June 20, 2009
Rounds of 21,15,9 for time:
"Diane"
Deadlift (195#)
HSPU
Finished in 7.34. Intended on 185# deadlifts and confused the weight.
Strength Bias:
3x5
Press (105#,115#,125#)
"Diane"
Deadlift (195#)
HSPU
Finished in 7.34. Intended on 185# deadlifts and confused the weight.
Strength Bias:
3x5
Press (105#,115#,125#)
6/19/2009
June 19, 2009
Rounds of 10-9-8-7-6-5-4-3-2-1:
Power Cleans and Press (105#)
Kettlebell Swings (45#)
Finished in 21.22.
Power Cleans and Press (105#)
Kettlebell Swings (45#)
Finished in 21.22.
6/17/2009
June 17, 2009
5 Rounds for time:
Run 400m (2:27,2:17,2:12,2:11,2:10)
The goal of today's runs were pose and pacing.
Strength Bias:
REST
Endurance:
3 Rounds
Bike: 1 min on/1 min off, 1 min on/1 min off, 1 min on/1 min off.
The rounds were followed up with:
Bike 5 miles (4 miles - 80%, 1 mile - 100%).
Run 400m (2:27,2:17,2:12,2:11,2:10)
The goal of today's runs were pose and pacing.
Strength Bias:
REST
Endurance:
3 Rounds
Bike: 1 min on/1 min off, 1 min on/1 min off, 1 min on/1 min off.
The rounds were followed up with:
Bike 5 miles (4 miles - 80%, 1 mile - 100%).
June 16, 2009
AMRAP for 20 min.:
10 Burpees
10 Situps
10 Squats
Finished with 13 rounds, plus 10 burpees.
Strength Bias:
REST
10 Burpees
10 Situps
10 Squats
Finished with 13 rounds, plus 10 burpees.
Strength Bias:
REST
6/15/2009
June 15, 2009
10-9-8-7-6-5-4-3-2-1
Power Cleans (95#)
Situps
Finished in 10.45. Would like to see a slightly quicker time before moving up on the power cleans.
Strength Bias:
3x5
Front Squat (75#,85#,95#)
Pullups (25# - weighted vest)
I felt real good with the front squats this morning, so raising this weight will not be a problem. This is after taking some advice from Coach to keep my elbows up slightly past the point of being comfortable. Will be in San Diego for the next few days, so the WOD's will be "interesting"; e.g. ridiculously challenging!
Power Cleans (95#)
Situps
Finished in 10.45. Would like to see a slightly quicker time before moving up on the power cleans.
Strength Bias:
3x5
Front Squat (75#,85#,95#)
Pullups (25# - weighted vest)
I felt real good with the front squats this morning, so raising this weight will not be a problem. This is after taking some advice from Coach to keep my elbows up slightly past the point of being comfortable. Will be in San Diego for the next few days, so the WOD's will be "interesting"; e.g. ridiculously challenging!
June 13, 2009
"Isabel"
30 Power Snatches (55#)
Finished in 4.30.
Strength Bias:
1-1-1-1-1-1-1
Dead Lift Max RM (215#,235#,255#,265#,275#,285#,275#)
30 Power Snatches (55#)
Finished in 4.30.
Strength Bias:
1-1-1-1-1-1-1
Dead Lift Max RM (215#,235#,255#,265#,275#,285#,275#)
6/12/2009
June 12, 2009
5 Rounds for time:
200m Run
10 Thrusters (55#)
6 Pullups
Finished in 15.58.
Strength Bias:
3x5 Press (105#,115#,125#(2-5 Push Press))
200m Run
10 Thrusters (55#)
6 Pullups
Finished in 15.58.
Strength Bias:
3x5 Press (105#,115#,125#(2-5 Push Press))
6/10/2009
June 10, 2009
5 Rounds for time:
5 Deadlifts (225#)
10 Burpees
Finished in 7.05.
Strength Bias:
3x5 OHS (85#,95#,105#(4F))
Gymnastic Skill Development:
5x3 HSPU
5 Deadlifts (225#)
10 Burpees
Finished in 7.05.
Strength Bias:
3x5 OHS (85#,95#,105#(4F))
Gymnastic Skill Development:
5x3 HSPU
6/09/2009
6/08/2009
June 08, 2009
Rounds of 21-15-9 for time:
(Power) Clean Jerk (95#)
Dips
Finished in 13.06.
Strength Bias:
REST
(Power) Clean Jerk (95#)
Dips
Finished in 13.06.
Strength Bias:
REST
6/07/2009
6/06/2009
June 06, 2009
400 m Run
Sets of 10-9-8-7-6-5-4-3-2-1 for time:
Overhead Squat (55#)
Towel Pullups
Pushups
400 m Run
Finished in 13.41.
Strength Bias:
REST
Sets of 10-9-8-7-6-5-4-3-2-1 for time:
Overhead Squat (55#)
Towel Pullups
Pushups
400 m Run
Finished in 13.41.
Strength Bias:
REST
June 05, 2009
7x1
Thrusters (75#,85#,95#,105#,115#,125#,135#)
Strength Bias:
5x3
Shoulder Press (85#,95#,105#,115#,125#)
Had to jerk press the 125#.
Thrusters (75#,85#,95#,105#,115#,125#,135#)
Strength Bias:
5x3
Shoulder Press (85#,95#,105#,115#,125#)
Had to jerk press the 125#.
6/02/2009
June 02, 2009
3 Rounds for time:
50 SDHP (45#)
Reps of 21-15-9:
Kettlebell Swings (35#)
Situps
Finished in 9.35.
Strength Bias:
3x5
Back Squats (75#,95#,115#)
50 SDHP (45#)
Reps of 21-15-9:
Kettlebell Swings (35#)
Situps
Finished in 9.35.
Strength Bias:
3x5
Back Squats (75#,95#,115#)
6/01/2009
June 01, 2009
"Elizabeth"
Sets of 21-15-9 for time:
Hang Power Cleans (95#)
Dips (25#)
Finished in 7.22. My grip was starting to give out on the last round so I had to put the weight down for a second.
Sets of 21-15-9 for time:
Hang Power Cleans (95#)
Dips (25#)
Finished in 7.22. My grip was starting to give out on the last round so I had to put the weight down for a second.
5/31/2009
5/30/2009
May 30, 2009
"Cindy"
As many rounds possible in 20 min.:
5 Pullups
10 Pushups
15 Squats
Finished in 20 min., an even 11 rounds. The first 6 rounds of squats were overhead squats (55#) and the pullups were towel pullups.
Strength Bias:
3x3x3x3x3
Push Press (75#,85#,95#,105#,115#).
As many rounds possible in 20 min.:
5 Pullups
10 Pushups
15 Squats
Finished in 20 min., an even 11 rounds. The first 6 rounds of squats were overhead squats (55#) and the pullups were towel pullups.
Strength Bias:
3x3x3x3x3
Push Press (75#,85#,95#,105#,115#).
5/29/2009
May 29, 2009
3 Rounds for time:
400m Run
Reps of 21, 15, 9 of -
Power Cleans (75#)
Dips (25#)
Finished in 15.48. This was a tough WOD and I found myself fighting back Pukie towards the end.
400m Run
Reps of 21, 15, 9 of -
Power Cleans (75#)
Dips (25#)
Finished in 15.48. This was a tough WOD and I found myself fighting back Pukie towards the end.
5/28/2009
5/27/2009
May 27, 2009
5 Rounds for time:
21 Kettle Bell Swings (25#)
11 Wall Jumps
5 Dead Lifts (235#)
Finished in 8.04. Also completed 30 min. of light cardio.
21 Kettle Bell Swings (25#)
11 Wall Jumps
5 Dead Lifts (235#)
Finished in 8.04. Also completed 30 min. of light cardio.
5/26/2009
May 26, 2009
"Fran"
21-15-9 Reps for time:
Thrusters (95#) - Rx
Towel Pullups (scaled 15-9-7)
Finished in 7.41. This was my first time doing Fran; and, she was angry. Pullups have always been a weakness of mine, so it looks like I will be correcting these.
21-15-9 Reps for time:
Thrusters (95#) - Rx
Towel Pullups (scaled 15-9-7)
Finished in 7.41. This was my first time doing Fran; and, she was angry. Pullups have always been a weakness of mine, so it looks like I will be correcting these.
5/24/2009
In Response: An Omnivore's Dilemma
This post is in response to the article discussion by Aaron Mittica from Paleo Diet Online, which addressed Michael Pollan's book, entitled, The Omnivore's Dilemma. I'll be honest, I have not read this book, however the discussion, I felt, was important in that it creates a point that many of us (paleolithic-centered people) are often confronted with. Let's begin.
Aaron's first topic summarized the beginning chapter in Pollan's book. Pollan began with an abstract, very brief, discussion of corn horticulture. He described a local Iowa farmer - not far from home, who had discovered how modern day culture had transformed the grain's architecture. After harvest, the product was delivered to the regional processing plant where the grain was converted to a large number of food constituents, one being high fructose corn syrup, a common food additive in Western society. I'll spare you the chemical make-up of fructose and the science behind today's latest cancerous, sweet craze. Hopefully most reading this, are familiar with this topic, as I will leave this subject for another rainy day. Not to further digress. Aaron's discussion then transitioned into the author's story of a corn-fed steer. This cow was ordinary and it's life ended, like most, in a slaughterhouse. The diet of the steer, like most, consisted of cereal made of corn, fat, sugar, anti-biotics, and growth hormones. Of course, the diet of the cow is one that would eventually kill the animal, however due to the steer's short life span before slaughter, this diet is largely one that would generate maximal yield. Aaron concluded this section with the author's summary of the process; that is, a corn-based meal, which was quickly consumed at a large, well known fast-food restaurant.
The second and third topics summarized by Aaron, related to Pollan's other sections in his book, which I will sum up in less detail than the first. The second topic refered to an organic farm, one that was self-sustaining but most importantly, an industry that was free from corn-fed diets. The third topic refered to meals that had to be hunted or gathered; that is, free from processing. Eventually, as the author described, this scenario ended with a twist where a person would be confronted with a different choice of lifestyle.
So, what's your point, is probably something that you are asking right about now. Well I'm certainly not trying to sell vegetarianism to you. I eat and live in a paleo/zone world. However, my point is similar to Aaron's. Are we human beings or are we the fungus that lives off of the product of agriculture, which the United States is a leading producer of? Corn is everywhere and to the paleolithic man, this just isn't acceptable. For example, today I was thinking how difficult it is to find grass-fed meat. I'm curious as to why large, commerical grocery stores, in general, refuse to carry grass-fed products. Recently, I read that Wal-Mart was considering making available more organic food items. I suppose that I'll have to wait a little longer before those choices are available in the meat produce section. Today, I reached for the grass-fed bison at the local organic food store.
Aaron's first topic summarized the beginning chapter in Pollan's book. Pollan began with an abstract, very brief, discussion of corn horticulture. He described a local Iowa farmer - not far from home, who had discovered how modern day culture had transformed the grain's architecture. After harvest, the product was delivered to the regional processing plant where the grain was converted to a large number of food constituents, one being high fructose corn syrup, a common food additive in Western society. I'll spare you the chemical make-up of fructose and the science behind today's latest cancerous, sweet craze. Hopefully most reading this, are familiar with this topic, as I will leave this subject for another rainy day. Not to further digress. Aaron's discussion then transitioned into the author's story of a corn-fed steer. This cow was ordinary and it's life ended, like most, in a slaughterhouse. The diet of the steer, like most, consisted of cereal made of corn, fat, sugar, anti-biotics, and growth hormones. Of course, the diet of the cow is one that would eventually kill the animal, however due to the steer's short life span before slaughter, this diet is largely one that would generate maximal yield. Aaron concluded this section with the author's summary of the process; that is, a corn-based meal, which was quickly consumed at a large, well known fast-food restaurant.
The second and third topics summarized by Aaron, related to Pollan's other sections in his book, which I will sum up in less detail than the first. The second topic refered to an organic farm, one that was self-sustaining but most importantly, an industry that was free from corn-fed diets. The third topic refered to meals that had to be hunted or gathered; that is, free from processing. Eventually, as the author described, this scenario ended with a twist where a person would be confronted with a different choice of lifestyle.
So, what's your point, is probably something that you are asking right about now. Well I'm certainly not trying to sell vegetarianism to you. I eat and live in a paleo/zone world. However, my point is similar to Aaron's. Are we human beings or are we the fungus that lives off of the product of agriculture, which the United States is a leading producer of? Corn is everywhere and to the paleolithic man, this just isn't acceptable. For example, today I was thinking how difficult it is to find grass-fed meat. I'm curious as to why large, commerical grocery stores, in general, refuse to carry grass-fed products. Recently, I read that Wal-Mart was considering making available more organic food items. I suppose that I'll have to wait a little longer before those choices are available in the meat produce section. Today, I reached for the grass-fed bison at the local organic food store.
5/23/2009
May 23, 2009
Front Squat 80% effort:
3-3-3-3-3
115#,125#,135#,145#,165#(fx1)
Warm-up: Floor Sweepers
Also completed 30 min of light cardio.
3-3-3-3-3
115#,125#,135#,145#,165#(fx1)
Warm-up: Floor Sweepers
Also completed 30 min of light cardio.
Flax Bread
2 cups Flax Meal
36 g Super Fiber
1 tbsp Baking Powder
1 tsp Salt
2 tbsp Honey
5 Egg Whites
3 tbsp Flax Oil
Bake at 350 for 35 minutes. Makes 12 servings.
Serving size 1 slice:
Calories 158
Fat 10g
Carb 10g
Fiber 7g (37%)
Sugar 3g
Protein 7g
Macro's: Fat (60%), Carb (25%), Protein (18%).
36 g Super Fiber
1 tbsp Baking Powder
1 tsp Salt
2 tbsp Honey
5 Egg Whites
3 tbsp Flax Oil
Bake at 350 for 35 minutes. Makes 12 servings.
Serving size 1 slice:
Calories 158
Fat 10g
Carb 10g
Fiber 7g (37%)
Sugar 3g
Protein 7g
Macro's: Fat (60%), Carb (25%), Protein (18%).
5/22/2009
May 22, 2009
5 Rounds for time:
15 Hang Power Cleans (95#)
12 Kettle Bell Swings (25#)
9 Situps
Finished in 12.15. Also completed 30 min of light cardio.
15 Hang Power Cleans (95#)
12 Kettle Bell Swings (25#)
9 Situps
Finished in 12.15. Also completed 30 min of light cardio.
5/21/2009
May 21, 2009
REST DAY!
Did play about 1.5 hours of racquetball after being cooped up in a hotel for the past 3 days.
Did play about 1.5 hours of racquetball after being cooped up in a hotel for the past 3 days.
5/20/2009
May 20, 2009
Four Rounds for time:
400 m Run
50 Squats
Finished in 16.05. I ran at a reasonable pace; wasn't feeling like sprinting today.
400 m Run
50 Squats
Finished in 16.05. I ran at a reasonable pace; wasn't feeling like sprinting today.
5/19/2009
May 19, 2009
10,9,8,7,6,5,4,3,2,1 Sets of Rounds for time:
Dumb Bell Push Press (50# then scaled to 35#)
Burpees
Finished in 9.48. I thought my time was decent, considering I had just over 4 hours of sleep. I despise hotels. I also completed 45 min of light cardio.
Dumb Bell Push Press (50# then scaled to 35#)
Burpees
Finished in 9.48. I thought my time was decent, considering I had just over 4 hours of sleep. I despise hotels. I also completed 45 min of light cardio.
5/18/2009
May 18, 2009
5 Rounds for time:
21 Sitting Side Bends (10#)
15 Situps
9 Pushups (25#)
Finished in 11.11. Also completed 45 min of light cardio.
21 Sitting Side Bends (10#)
15 Situps
9 Pushups (25#)
Finished in 11.11. Also completed 45 min of light cardio.
5/17/2009
PWO Bars
Chocolate PWO Bar
3.5 cups Flax Meal
4 - 30.4g scoops Chocolate Whey Protein Powder
3 tbsp. Dark Chocolate Chips
0.5 cups Honey
2 Egg Whites
1.5 cups Fruit Juice
1 tspn. Vanilla
Bake at 350 for 35 minutes. Makes 8 bars.
Calories: 400
Fat 18g (38%)
Carbohydrate 27g (27%)
Fiber 16g
Protein 34g (35%)
This bar comes out moist with a bran-like appearance and taste. There is a good note of chocolate and some sweetness, however not overly sweet like most commercial protein bars. There is a hint of grapes, since that is the fruit juice that I used. Overall, this recipe is decent for a first attempt.
Note: This recipe is not yet final. Thoughts are to add 1 cup of Honey and 1 oz. of Water, while reducing by 0.5 cups, Fruit Juice. This looks to likely increase the macros to: Fat (39%),Carb(30%),Protein(31%), a better overall macro for a total of 410 calories per bar.
3.5 cups Flax Meal
4 - 30.4g scoops Chocolate Whey Protein Powder
3 tbsp. Dark Chocolate Chips
0.5 cups Honey
2 Egg Whites
1.5 cups Fruit Juice
1 tspn. Vanilla
Bake at 350 for 35 minutes. Makes 8 bars.
Calories: 400
Fat 18g (38%)
Carbohydrate 27g (27%)
Fiber 16g
Protein 34g (35%)
This bar comes out moist with a bran-like appearance and taste. There is a good note of chocolate and some sweetness, however not overly sweet like most commercial protein bars. There is a hint of grapes, since that is the fruit juice that I used. Overall, this recipe is decent for a first attempt.
Note: This recipe is not yet final. Thoughts are to add 1 cup of Honey and 1 oz. of Water, while reducing by 0.5 cups, Fruit Juice. This looks to likely increase the macros to: Fat (39%),Carb(30%),Protein(31%), a better overall macro for a total of 410 calories per bar.
May 17, 2009
REST DAY!
Although it is a rest day, I did get some racquetball in, about 1 and 1/2 hours.
Although it is a rest day, I did get some racquetball in, about 1 and 1/2 hours.
5/16/2009
May 16, 2009
7 Sets for 5 Rounds with increasing weight for time:
"The Bear Complex"
(75#,85#,95#,105#,115#)
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
Finished in 18.16 after a technical failure on the second set in the fifth round. Towards the end Mr. Pukie wanted to make a visit but did not. Also completed 30 min of light cardio.
"The Bear Complex"
(75#,85#,95#,105#,115#)
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
Finished in 18.16 after a technical failure on the second set in the fifth round. Towards the end Mr. Pukie wanted to make a visit but did not. Also completed 30 min of light cardio.
5/15/2009
May 15, 2009
5 Rounds for time:
21 Dips (25#)
15 Situps
9 Barbell Curls (75#)
Finished in 10.31. Also did light cardio and HIIT following the WOD.
10 Rounds:
20:10 (sprint:rest)
21 Dips (25#)
15 Situps
9 Barbell Curls (75#)
Finished in 10.31. Also did light cardio and HIIT following the WOD.
10 Rounds:
20:10 (sprint:rest)
5/14/2009
5/13/2009
May 13, 2009
5 Rounds for time:
21 Kettlebell Swings (25#)
11 Wall Jumps
5 Dead Lifts (245#)
Finished in 6.34. Also did 30 min light cardio.
21 Kettlebell Swings (25#)
11 Wall Jumps
5 Dead Lifts (245#)
Finished in 6.34. Also did 30 min light cardio.
5/12/2009
May 12, 2009
5 Rounds for time:
5 Shoulder to Overhead Press (125#)
10 Burpees
Finished in 8.29. I didn't think I would finish faster than last week and was surprised to see that I did. Also did 30 min light cardio.
5 Shoulder to Overhead Press (125#)
10 Burpees
Finished in 8.29. I didn't think I would finish faster than last week and was surprised to see that I did. Also did 30 min light cardio.
May 11, 2009
3 Rounds for time:
21 Side Bends (45#)
15 Situps
9 Pushups
Finished in 6.20. Also did 30 min of light cardio.
21 Side Bends (45#)
15 Situps
9 Pushups
Finished in 6.20. Also did 30 min of light cardio.
5/10/2009
5/09/2009
May 09, 2009
5 Rounds for time:
21,15,9,7,5
Overhead Squats (45#)
Power Lunges
Standing Calf Press (225#)
Finished in 7.04.
21,15,9,7,5
Overhead Squats (45#)
Power Lunges
Standing Calf Press (225#)
Finished in 7.04.
5/08/2009
May 08, 2009
5 Rounds for time:
21 Dips (25#)
11 Situps
5 Barbell Curls (85#)
Finished in 8.02. Also did HIIT following 30 min of light cardio as follows.
10 Rounds:
20s:10s (Sprint:Rest)
21 Dips (25#)
11 Situps
5 Barbell Curls (85#)
Finished in 8.02. Also did HIIT following 30 min of light cardio as follows.
10 Rounds:
20s:10s (Sprint:Rest)
5/07/2009
5/06/2009
May 06, 2009
For time:
10,9,8,7,6,5,4,3,2,1
Deadlifts (245#)
Kettle Bell Swings (25#)
Finished in 10.56. This has been one of the tougher WOD's in the last couple weeks. Also completed 45 min of light cardio after the WOD.
10,9,8,7,6,5,4,3,2,1
Deadlifts (245#)
Kettle Bell Swings (25#)
Finished in 10.56. This has been one of the tougher WOD's in the last couple weeks. Also completed 45 min of light cardio after the WOD.
5/05/2009
May 05, 2009
5 Rounds for time:
"Freddy's Revenge"
5 Shoulder to Overhead Press (125#)
10 Burpees
Finished in 8.31. Also finished with a set of standing rows and 30 min of light cardio.
"Freddy's Revenge"
5 Shoulder to Overhead Press (125#)
10 Burpees
Finished in 8.31. Also finished with a set of standing rows and 30 min of light cardio.
5/04/2009
May 04, 2009
5 Rounds for time:
21 Standing Side Bends (45#)
15 Situps
9 Clap Pushups
Finished in 12.07. Also did 30 min of light cardio.
21 Standing Side Bends (45#)
15 Situps
9 Clap Pushups
Finished in 12.07. Also did 30 min of light cardio.
5/03/2009
May 02, 2009
5 Rounds for time:
21 Air Squats, Power Lunges, and Standing Calf Press (225#)
15 " "
9 " "
7 " "
5 " "
Finished in 5.52. Also did 45 min light cardio.
21 Air Squats, Power Lunges, and Standing Calf Press (225#)
15 " "
9 " "
7 " "
5 " "
Finished in 5.52. Also did 45 min light cardio.
May 01, 2009
5 Rounds for time:
21 Dips (25#)
11 Situps
5 Barbell Curls (85#)
Finished in 8.46. Although I finished 1.45 minutes faster than the previous week, I could have gone faster. Still feeling Tuesday and Wednesdays WOD's. Finished with 45 min of light cardio. Note: Normally a HIIT/metcon kind of day, I decided against as to not push myself into OTS.
21 Dips (25#)
11 Situps
5 Barbell Curls (85#)
Finished in 8.46. Although I finished 1.45 minutes faster than the previous week, I could have gone faster. Still feeling Tuesday and Wednesdays WOD's. Finished with 45 min of light cardio. Note: Normally a HIIT/metcon kind of day, I decided against as to not push myself into OTS.
April 30, 2009
REST DAY!
Very much needed after the first 3 days of this week. Having played 2.5 hours of racquetball Monday evening, has pushed me into overreaching earlier in the week. Will need to re-adjust for the remainder of the week.
Very much needed after the first 3 days of this week. Having played 2.5 hours of racquetball Monday evening, has pushed me into overreaching earlier in the week. Will need to re-adjust for the remainder of the week.
April 29, 2009
5 Rounds for time:
21 Kettlebell Swings (25#)
11 Walljumps
5 Deadlifts (225#)
Finished in 7.32. The time was a PR and nearly 1 minute faster than the previous week. Will be moving up to 245# for the deadlifts.
21 Kettlebell Swings (25#)
11 Walljumps
5 Deadlifts (225#)
Finished in 7.32. The time was a PR and nearly 1 minute faster than the previous week. Will be moving up to 245# for the deadlifts.
April 28, 2009
5 Rounds for time:
5 Shoulder-to-Overhead Press (125# - PR)
10 Burpees
Finished in 9.06. My shoulders were on fire after this one. Finished the day with 45 minutes of cardio. Note: No HIIT/metcon for the day.
5 Shoulder-to-Overhead Press (125# - PR)
10 Burpees
Finished in 9.06. My shoulders were on fire after this one. Finished the day with 45 minutes of cardio. Note: No HIIT/metcon for the day.
April 27, 2009
5 Rounds for time:
20 Dumbbell Side Bends - (25#)
15 Situps
10 Clap Pushups
Finished in 12.40. The situps on the 4th round became difficult and my time slowed with feelings of nausea. After the WOD, finished with 45 min of light cardio.
20 Dumbbell Side Bends - (25#)
15 Situps
10 Clap Pushups
Finished in 12.40. The situps on the 4th round became difficult and my time slowed with feelings of nausea. After the WOD, finished with 45 min of light cardio.
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