"Walking Annie"
50-40-30-20-10 reps for time:
Walking lunge steps
Sit-ups
Finished as Rx, 7.53. PR by over 90s.
and,
Clean & Jerk 80% x3,3,3,1,1: 140-150-150-150-150
Clean Pull 80% 3x3: 140-150-160
7/02/2010
July 01, 2010
10 rounds for time:
10 Pull-ups
10 Dips
10 Sit-ups
10 Squats
Scaled to 6 rounds, finished as Rx in 13.40. Overachieved and put ring dips in place of ordinary dips.
10 Pull-ups
10 Dips
10 Sit-ups
10 Squats
Scaled to 6 rounds, finished as Rx in 13.40. Overachieved and put ring dips in place of ordinary dips.
6/28/2010
June 28, 2010
4 rounds for time:
21 Box Jumps, 24''
15 Wall-ball Shots, 20#
9 Deadlifts, 275#
Finished in 12.33. Bar scaled at 235#.
and,
Snatch Balance 65% x3,2,1,1: 95-95-90-90
Snatch Push Press 70% 5 x 5: 105-115-120-110-110
Snatch Deadlift 80% x3,3,3,1,1: 110-120-125-115-115
21 Box Jumps, 24''
15 Wall-ball Shots, 20#
9 Deadlifts, 275#
Finished in 12.33. Bar scaled at 235#.
and,
Snatch Balance 65% x3,2,1,1: 95-95-90-90
Snatch Push Press 70% 5 x 5: 105-115-120-110-110
Snatch Deadlift 80% x3,3,3,1,1: 110-120-125-115-115
6/27/2010
June 27, 2010
Hang Power Snatch 80% x3,3,3,1,1: 105-110-115-110-110
Snatch Pull 80% 3x3: 110
Front Squat 80% x3,2,1,1: 150-160-160-160
and,
Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up
For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.
Post time and number of sets to completion.
Finished with 41 sets in 28.43. Scaled to 25#, 3 strict pull-ups.
6/25/2010
6/24/2010
June 24, 2010
Weighted pull-ups: 1-1-1-1-1-1-1
35-40-45-47.5(PR)-50(PR)-53(F)-53(F)
and,
Clean & Jerk 70% 1 x 5: 141#
Clean Pull 110% 3 x 3: 201#
35-40-45-47.5(PR)-50(PR)-53(F)-53(F)
and,
Clean & Jerk 70% 1 x 5: 141#
Clean Pull 110% 3 x 3: 201#
June 23, 2010
Back Squat: 3-3-3-3-3
151-171-185-200-210(PR)
and,
3 rounds for time:
95# Thruster, 15 reps
30 Sit-ups
Finished as Rx, 6.32.
151-171-185-200-210(PR)
and,
3 rounds for time:
95# Thruster, 15 reps
30 Sit-ups
Finished as Rx, 6.32.
June 21, 2010
5 rounds for time:
45# Walking lunges, 50 feet
21 Burpees
Finished as Rx, 10.19.
and,
Snatch deadlift 70% 3 x 3: 101#
45# Walking lunges, 50 feet
21 Burpees
Finished as Rx, 10.19.
and,
Snatch deadlift 70% 3 x 3: 101#
6/20/2010
June 20, 2010
Four rounds for time of:
Row 500 meters
Rest 3 minutes
1.50-1.52-1.55-2.03
34 strokes/minute, average
and,
Snatch: 60% 1x5 - 85#
Snatch Pull: 70% 3x3 - 101#
Front Squat: 80% 5x3 - 155#
Row 500 meters
Rest 3 minutes
1.50-1.52-1.55-2.03
34 strokes/minute, average
and,
Snatch: 60% 1x5 - 85#
Snatch Pull: 70% 3x3 - 101#
Front Squat: 80% 5x3 - 155#
June 18, 2010
Push Press: 3-3-3-3-3
115-135-145-160(x1)-155
and,
Clean & Jerk: 60% 1x5 - 121#
Clean Pull: 70% 3x3 - 141#
Back Squat: 80% 2x6 - 171#
Evening WOD:
90 seconds L-hold
115-135-145-160(x1)-155
and,
Clean & Jerk: 60% 1x5 - 121#
Clean Pull: 70% 3x3 - 141#
Back Squat: 80% 2x6 - 171#
Evening WOD:
90 seconds L-hold
6/17/2010
June 16, 2010
North Central Regional Affiliate WOD
For time:
21-15-9 reps of:
Thrusters, 95#
Chest-to-bar pull-ups
5 rounds of:
5 Deadlifts, 275#
10 Burpees
30 reps of:
Clean to overhead, 155#
With a team of 3, finished in 10.41.
For time:
21-15-9 reps of:
Thrusters, 95#
Chest-to-bar pull-ups
5 rounds of:
5 Deadlifts, 275#
10 Burpees
30 reps of:
Clean to overhead, 155#
With a team of 3, finished in 10.41.
6/14/2010
June 14, 2010
For time:
800m Run
3 rounds of:
6 Handstand push-ups
14 Push-ups
75 Sit-ups
800m Run
Finished in 23.30. Scaled to 1 abmat HSPU.
800m Run
3 rounds of:
6 Handstand push-ups
14 Push-ups
75 Sit-ups
800m Run
Finished in 23.30. Scaled to 1 abmat HSPU.
6/13/2010
June 13, 2010
15 rounds for time of:
5 Pull-ups
10 Push-ups
15 Squats
Finished in 16.19, as Rx. Pull-ups/squats all unbroken.
and,
3x3 Snatch deadlift on riser @80% of 1RM snatch, weight at 111#.
5 Pull-ups
10 Push-ups
15 Squats
Finished in 16.19, as Rx. Pull-ups/squats all unbroken.
and,
3x3 Snatch deadlift on riser @80% of 1RM snatch, weight at 111#.
June 10, 2010
AMRAP 12 of:
5 Front squat, 185#
10 Chest-to-bar pull-ups
20 Double unders
Finished with 4 rounds + FS + 8 C2B pull-ups. Scaled bar to 155# x 3.
5 Front squat, 185#
10 Chest-to-bar pull-ups
20 Double unders
Finished with 4 rounds + FS + 8 C2B pull-ups. Scaled bar to 155# x 3.
June 09, 2010
21-15-9 reps for time:
Overhead squat, 135#
Chest-to-bar pull-ups
Finished in ~16 minutes. Bar at 95#, 10 OHS at 115#.
Overhead squat, 135#
Chest-to-bar pull-ups
Finished in ~16 minutes. Bar at 95#, 10 OHS at 115#.
June 06, 2010
Hang power clean: 3-3-3-3-3
115-135-145-155(PR)-165(x1)
and,
20:10 x 8 Squats
20-18-17-17-17-18-16-16 = 139
115-135-145-155(PR)-165(x1)
and,
20:10 x 8 Squats
20-18-17-17-17-18-16-16 = 139
June 02, 2010
Press: 5-5-5-5-5
105-110-115-120(x3)-110
and
AMRAP 12 of:
15 Kettle bell swings, 1.5 pood
15 Box jumps, 24''
30 Double unders
Finished with 4 rounds + 15 KBS, as Rx.
105-110-115-120(x3)-110
and
AMRAP 12 of:
15 Kettle bell swings, 1.5 pood
15 Box jumps, 24''
30 Double unders
Finished with 4 rounds + 15 KBS, as Rx.
May 31, 2010
"Fran"
21-15-9 reps for time:
Thrusters, 95#
Pull-ups
Finished in 7.35, as Rx. PR by 47 seconds.
21-15-9 reps for time:
Thrusters, 95#
Pull-ups
Finished in 7.35, as Rx. PR by 47 seconds.
May 30, 2010
"Arnie"
21 Turkish get-ups - right hand, 2 pood
50 Kettle bell swings, 2 pood
21 Overhead squats - left hand, 2 pood
50 Kettle bell swings, 2 pood
21 Overhead squats - right hand, 2 pood
50 Kettle bell swings, 2 pood
21 Turkish get-ups - left hand, 2 pood
Finished in 37.05. Scaled to 1 pood TGU, 1.5 pood OHS/KBS.
21 Turkish get-ups - right hand, 2 pood
50 Kettle bell swings, 2 pood
21 Overhead squats - left hand, 2 pood
50 Kettle bell swings, 2 pood
21 Overhead squats - right hand, 2 pood
50 Kettle bell swings, 2 pood
21 Turkish get-ups - left hand, 2 pood
Finished in 37.05. Scaled to 1 pood TGU, 1.5 pood OHS/KBS.
May 27, 2010
3 rounds for time:
60 seconds L-sit
30 Good mornings, 45#
60 Sit-ups
30 Back extensions, 25#
Finished in 12.21. Pack scale - 30 seconds L-sits, 15 good mornings, 30 sit-ups, 15 back extensions.
60 seconds L-sit
30 Good mornings, 45#
60 Sit-ups
30 Back extensions, 25#
Finished in 12.21. Pack scale - 30 seconds L-sits, 15 good mornings, 30 sit-ups, 15 back extensions.
May 26, 2010
5 rounds for time:
50 Double unders
10 Power snatch, 95#
10 Burpees
Finished in 30.10, as Rx.
50 Double unders
10 Power snatch, 95#
10 Burpees
Finished in 30.10, as Rx.
May 24, 2010
"J.T."
21-15-9 reps for time:
Handstand push-ups
Ring dips
Push-ups
Finished in 30.45. 1 abmat HSPU, else Rx.
21-15-9 reps for time:
Handstand push-ups
Ring dips
Push-ups
Finished in 30.45. 1 abmat HSPU, else Rx.
5/23/2010
May 23, 2010
For time:
20 Shoulder-to-Overhead, 185#
40 Burpees
Partition any way.
Finished in 6.44. Scaled bar first 5 reps 155#, and the rest to 135#.
and,
For 20 minutes, work up to a perfect 1-rep max Clean. Finished with 131#.
and,
Complete five max effort sets of strict pull-ups with 90 seconds of rest between each set.
10-7-6-5-4
20 Shoulder-to-Overhead, 185#
40 Burpees
Partition any way.
Finished in 6.44. Scaled bar first 5 reps 155#, and the rest to 135#.
and,
For 20 minutes, work up to a perfect 1-rep max Clean. Finished with 131#.
and,
Complete five max effort sets of strict pull-ups with 90 seconds of rest between each set.
10-7-6-5-4
May 22, 2010
"Annie"
50-40-30-20-10 reps for time:
Double-unders
Sit-ups
Finished in 10.04. First 50 DU's slow then found my rhythm.
and,
Back Squat: 5-5-5-5-5
135-155-165-175-185
50-40-30-20-10 reps for time:
Double-unders
Sit-ups
Finished in 10.04. First 50 DU's slow then found my rhythm.
and,
Back Squat: 5-5-5-5-5
135-155-165-175-185
5/16/2010
May 16, 2010
Clean & Jerk: 1-1-1-1-1-1-1
115-125-145-165-171-175(F)-175(F)
and,
For 20 minutes work on cleans and snatches. Move up in weight 5# at a time until perfect form can no longer be met.
115-125-145-165-171-175(F)-175(F)
and,
For 20 minutes work on cleans and snatches. Move up in weight 5# at a time until perfect form can no longer be met.
May 14, 2010
"Karen"
For time:
150 Wall-ball shots to 10' target, 20#
Finished in 8.39, as Rx.
and,
Work on pose running drills.
For time:
150 Wall-ball shots to 10' target, 20#
Finished in 8.39, as Rx.
and,
Work on pose running drills.
May 13, 2010
5 rounds for time:
5 Muscle-ups
10 Hang Power Clean, 135#
Run 220 m
Finished in 24.25. Scaled to seated MU's and bar at 115#. Runs ended up closer to 320 m.
5 Muscle-ups
10 Hang Power Clean, 135#
Run 220 m
Finished in 24.25. Scaled to seated MU's and bar at 115#. Runs ended up closer to 320 m.
May 12, 2010
My birthday WOD-Air Force WOD Gone Bad
For time:
26 Deadlifts
26 Push-ups
26 Hang Power Snatch
26 Squats
26 Push Press
Perform 2 handstand push-ups on the top of every minute. Bar at 95#.
Finished in 15.59. About mid-WOD I had to scale HSPU to 1 abmat, else Rx.
For time:
26 Deadlifts
26 Push-ups
26 Hang Power Snatch
26 Squats
26 Push Press
Perform 2 handstand push-ups on the top of every minute. Bar at 95#.
Finished in 15.59. About mid-WOD I had to scale HSPU to 1 abmat, else Rx.
May 10, 2010
21-15-9 reps for time:
Jumping Squats
Push-ups
Finished in 2.09 as Rx.
and,
Perform 1 minute of L-sits.
Jumping Squats
Push-ups
Finished in 2.09 as Rx.
and,
Perform 1 minute of L-sits.
5/09/2010
5/08/2010
5/05/2010
May 05, 2010
"Barbara"
5 rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest exactly 3 minutes after each round.
Rounds were: 4.19-5.06-6.06-5.50-6.26. Total time spent with work, 27.47.
5 rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest exactly 3 minutes after each round.
Rounds were: 4.19-5.06-6.06-5.50-6.26. Total time spent with work, 27.47.
May 03, 2010
For time:
Ring dips: 21-18-15-12-9-6-3
Box jumps: 21-18-15-12-9-6-3
Push-ups: 3-6-9-12-15-18-21
Walking lunge: 3-6-9-12-15-18-21
After all reps are complete, finish with 30 burpees.
Finished in 27.34, as Rx.
Ring dips: 21-18-15-12-9-6-3
Box jumps: 21-18-15-12-9-6-3
Push-ups: 3-6-9-12-15-18-21
Walking lunge: 3-6-9-12-15-18-21
After all reps are complete, finish with 30 burpees.
Finished in 27.34, as Rx.
May 05, 2010
21-15-9 reps for time:
95# Squat snatch
Chest-to-bar pull-ups
Finished in 14.24. Scaled using 15-12-9 reps, else Rx.
95# Squat snatch
Chest-to-bar pull-ups
Finished in 14.24. Scaled using 15-12-9 reps, else Rx.
April 30, 2010
3 rounds for time:
30 Sprawls
30 Push-ups
30 Sit-ups
30 Squats
30 Sprawls with 1-2 punch
Finished in 24.19, as Rx.
30 Sprawls
30 Push-ups
30 Sit-ups
30 Squats
30 Sprawls with 1-2 punch
Finished in 24.19, as Rx.
April 26, 2010
For time:
50 Wall-ball shots, 20#
10 Muscle-ups
40 Wall-ball shots, 20#
8 Muscle-ups
30 Wall-ball shots, 20#
6 Muscle-ups
20 Wall-ball shots, 20#
4 Muscle-ups
10 Wall-ball shots, 20#
2 Muscle-ups
Finished in 18.39. Scaled 1:1 muscle-up:jumping-muscle-up.
50 Wall-ball shots, 20#
10 Muscle-ups
40 Wall-ball shots, 20#
8 Muscle-ups
30 Wall-ball shots, 20#
6 Muscle-ups
20 Wall-ball shots, 20#
4 Muscle-ups
10 Wall-ball shots, 20#
2 Muscle-ups
Finished in 18.39. Scaled 1:1 muscle-up:jumping-muscle-up.
4/25/2010
April 25, 2010
"Paul"
5 rounds for time:
50 Double Unders
35 Kettle-bell Swings
20 yard Overhead Walk, 185#
Finished in 38:50. Scaled bar to 135#.
5 rounds for time:
50 Double Unders
35 Kettle-bell Swings
20 yard Overhead Walk, 185#
Finished in 38:50. Scaled bar to 135#.
April 22, 2010
SP 1-1-1-1-1
PP 3-3-3-3-3
PJ 5-5-5-5-5
SP: 116-126-136(PR)-141(F)-131
PP: 136-141-146-151(PR)-156(PR)
PJ: 131-141-151(PR)-156(x3)-156(x1)
PP 3-3-3-3-3
PJ 5-5-5-5-5
SP: 116-126-136(PR)-141(F)-131
PP: 136-141-146-151(PR)-156(PR)
PJ: 131-141-151(PR)-156(x3)-156(x1)
4/21/2010
April 19, 2010
3 Rounds for time:
100 ft Walking Lunges
50 Squats
25 Back Extensions
Finished in 11.47, as Rx!
and,
Evening WOD
For pull-ups, begin with first set 1 repetition, second set 2 repetitions, and so forth until there is a missed set. Complete 1 additional max effort set after the failed set. Rest exactly 10 seconds between efforts.
Finished with 7 sets - failed on set 7.
100 ft Walking Lunges
50 Squats
25 Back Extensions
Finished in 11.47, as Rx!
and,
Evening WOD
For pull-ups, begin with first set 1 repetition, second set 2 repetitions, and so forth until there is a missed set. Complete 1 additional max effort set after the failed set. Rest exactly 10 seconds between efforts.
Finished with 7 sets - failed on set 7.
April 18, 2010
AMRAP 12
Weighted Pull-ups 1.5pd, 3 reps
Sprint 50 meters
Ring HSPU, 3 reps
Finished with 6 rounds + pull-ups + sprint + 1 HSPU. Scaled to 1pd for pull-ups and regular HSPU.
Weighted Pull-ups 1.5pd, 3 reps
Sprint 50 meters
Ring HSPU, 3 reps
Finished with 6 rounds + pull-ups + sprint + 1 HSPU. Scaled to 1pd for pull-ups and regular HSPU.
2/23/2010
February 23, 2010
CrossFit Total
BS: 251 (PR by 10#)
SP: 131 (PR by 10#)
DL: 321 (PR by 10#)
Total: 703 - PR by 30#
and
For pull-ups, begin with first set 1 repetition, second set 2 repetitions, and so forth until there is a missed set. Complete 1 additional max effort set after the failed set. Rest exactly 10 seconds between efforts.
Finished with 5 sets - failed on set 6.
BS: 251 (PR by 10#)
SP: 131 (PR by 10#)
DL: 321 (PR by 10#)
Total: 703 - PR by 30#
and
For pull-ups, begin with first set 1 repetition, second set 2 repetitions, and so forth until there is a missed set. Complete 1 additional max effort set after the failed set. Rest exactly 10 seconds between efforts.
Finished with 5 sets - failed on set 6.
February 20, 2010
"Cindy"
AMRAP 20
5 pull-ups
10 push-ups
15 squats
Completed 16 rounds + 5 PU + 10 push-ups - a PR by over 2 rounds!
AMRAP 20
5 pull-ups
10 push-ups
15 squats
Completed 16 rounds + 5 PU + 10 push-ups - a PR by over 2 rounds!
February 19, 2010
5 rounds of:
Max reps 2/3 body-weight thrusters
Max reps pull-ups
8 / 8 /8/6/8
14/10/7/8/7
Total: 84
As Rx, bar at 121#.
Max reps 2/3 body-weight thrusters
Max reps pull-ups
8 / 8 /8/6/8
14/10/7/8/7
Total: 84
As Rx, bar at 121#.
February 17, 2010
Front Squat: 3-3-3-3-3
151-171-181(x1)-171-161
and
AMRAP 8
4 HSPU
8 KBS (2pd)
12 medicine ball sit-ups (20#)
Finished with 4 rounds + 4 HSPU. Scaled 1 abmat HSPU.
151-171-181(x1)-171-161
and
AMRAP 8
4 HSPU
8 KBS (2pd)
12 medicine ball sit-ups (20#)
Finished with 4 rounds + 4 HSPU. Scaled 1 abmat HSPU.
2/16/2010
February 16, 2010
Grace
For time:
30 clean & jerks, 135#
Finished, as Rx, 6:49 - a 30 s PR from my last time.
and
For pull-ups, begin with first set 1 repetition, second set 2 repetitions, and so forth until there is a missed set. Complete 1 additional max effort set after the failed set. Rest exactly 10 seconds between efforts.
Finished with 4 sets - failed on set 5.
For time:
30 clean & jerks, 135#
Finished, as Rx, 6:49 - a 30 s PR from my last time.
and
For pull-ups, begin with first set 1 repetition, second set 2 repetitions, and so forth until there is a missed set. Complete 1 additional max effort set after the failed set. Rest exactly 10 seconds between efforts.
Finished with 4 sets - failed on set 5.
February 15, 2010
Morning WOD:
For time:
155# squat clean, 15 reps
30 toes to bar
30 box jump, 24'
15 muscle-ups
30, 40# dumbbell push-press
30 double-unders
135# thrusters, 15 reps
30 pull-ups
30 burpees
300 ft walking lunge steps, 45# plate overhead
Did not finish due to 30 minute time limit - completed through ~100 ft walking lunges. Scaled 135# squat cleans, 115# thrusters, 1 JMU: 1 MU.
For time:
155# squat clean, 15 reps
30 toes to bar
30 box jump, 24'
15 muscle-ups
30, 40# dumbbell push-press
30 double-unders
135# thrusters, 15 reps
30 pull-ups
30 burpees
300 ft walking lunge steps, 45# plate overhead
Did not finish due to 30 minute time limit - completed through ~100 ft walking lunges. Scaled 135# squat cleans, 115# thrusters, 1 JMU: 1 MU.
2/04/2010
2/03/2010
February 03, 2010
Morning WOD:
Kelly
5 rounds for time:
400 m run
30 box jumps (24')
30 wall-ball shots (20#)
Finished in 41.26. Sub'd 30 burpees:400 m run. First time with Kelly quasi-rx.
and
3 max effort push-up sets: 27,25,24
Evening WOD:
Bench press (3x5): 146#
Power clean (5x3): 146#/136#
Kelly
5 rounds for time:
400 m run
30 box jumps (24')
30 wall-ball shots (20#)
Finished in 41.26. Sub'd 30 burpees:400 m run. First time with Kelly quasi-rx.
and
3 max effort push-up sets: 27,25,24
Evening WOD:
Bench press (3x5): 146#
Power clean (5x3): 146#/136#
2/02/2010
February 02, 2010
Evening WOD:
3 max effort push-up sets: 27,25,24
and
For pull-ups, begin with first set 1 repetition, second set 2 repetitions, and so forth until there is a missed set. Complete 1 additional max effort set after the failed set. Rest exactly 10 seconds between efforts.
Finished with 4 sets - failed on set 5.
3 max effort push-up sets: 27,25,24
and
For pull-ups, begin with first set 1 repetition, second set 2 repetitions, and so forth until there is a missed set. Complete 1 additional max effort set after the failed set. Rest exactly 10 seconds between efforts.
Finished with 4 sets - failed on set 5.
2/01/2010
February 01, 2010
Morning WOD:
5 rounds for time:
5 Thrusters (155#)
5 Muscle-ups
400 m run
Finished in 24.19. Scaled 131# bar/2:1 JMU/150 SU.
and
3 max effort push-up sets: 24,24,22
Evening WOD:
Press (3x5): 106#
and
3 max effort pull-up sets: 8,8,7
5 rounds for time:
5 Thrusters (155#)
5 Muscle-ups
400 m run
Finished in 24.19. Scaled 131# bar/2:1 JMU/150 SU.
and
3 max effort push-up sets: 24,24,22
Evening WOD:
Press (3x5): 106#
and
3 max effort pull-up sets: 8,8,7
1/31/2010
1/30/2010
January 30, 2010
WOD
7 rounds for time:
7 Power Snatches (95#)
7 Snatch Balance (95#)
7 Overhead Squats (95#)
Finished in 29.57. Scaled to 71# bar. First time with snatch balances. Snatch WOD Demo [mov].
and
3 max effort push-up sets: 25,24,22
and
Do 3 training sets where the number of repetitions in each set is 4 of normal overhand grip pull-ups, followed by 3 training sets using a narrow underhand grip. Rest exactly 60 seconds between efforts.
and
Muscle-up transition skill work.
7 rounds for time:
7 Power Snatches (95#)
7 Snatch Balance (95#)
7 Overhead Squats (95#)
Finished in 29.57. Scaled to 71# bar. First time with snatch balances. Snatch WOD Demo [mov].
and
3 max effort push-up sets: 25,24,22
and
Do 3 training sets where the number of repetitions in each set is 4 of normal overhand grip pull-ups, followed by 3 training sets using a narrow underhand grip. Rest exactly 60 seconds between efforts.
and
Muscle-up transition skill work.
1/29/2010
January 29, 2010
Morning WOD:
10 minutes of HSPU
5 minutes of squats
2 minutes of pull-ups
1 minute of push-ups
No rest between efforts.
HSPU: 45 with 1 abmat
squats: 148
pull-ups: 18
push-ups: 30
Total: 241
Disappointed by the pull-ups - my grip kept slipping off the bar.
Evening WOD:
Squats(3x5): 181#
Press(3x5): 106#
and
Max number of strict pull-up training sets where the number of repetitions in each training set for this week is 4: 9 sets - fail on 10.
10 minutes of HSPU
5 minutes of squats
2 minutes of pull-ups
1 minute of push-ups
No rest between efforts.
HSPU: 45 with 1 abmat
squats: 148
pull-ups: 18
push-ups: 30
Total: 241
Disappointed by the pull-ups - my grip kept slipping off the bar.
Evening WOD:
Squats(3x5): 181#
Press(3x5): 106#
and
Max number of strict pull-up training sets where the number of repetitions in each training set for this week is 4: 9 sets - fail on 10.
1/28/2010
1/27/2010
January 27, 2010
Evening WOD:
Clean, 1 Rep: 171# (tied PR)
Bench, 1 Rep: 171#
OHS, 1 Rep: 171# (PR)
and
Bench (3x5): 141#
and
Do 3 training sets where the number of repetitions in each set is 4 of normal overhand grip pull-ups, followed by 3 training sets using a narrow underhand grip. Rest exactly 60 seconds between efforts.
Clean, 1 Rep: 171# (tied PR)
Bench, 1 Rep: 171#
OHS, 1 Rep: 171# (PR)
and
Bench (3x5): 141#
and
Do 3 training sets where the number of repetitions in each set is 4 of normal overhand grip pull-ups, followed by 3 training sets using a narrow underhand grip. Rest exactly 60 seconds between efforts.
1/26/2010
January 26, 2010
Morning WOD:
3 max effort push-up sets: 21,23,21
Evening WOD:
5 rounds for time:
1 15' rope ascent
3 SDHP (135#)
5 HSPU
7 thrusters (135#)
Sub'd 15:1 ring rows:ascent/1 abmat HSPU/115# bar. Finished in 19.44.
and
For pull-ups, begin with first set 1 repetition, second set 2 repetitions, and so forth until there is a missed set. Complete 1 additional max effort set after the failed set. Rest exactly 10 seconds between efforts.
Finished with 4 sets - failed on set 5.
3 max effort push-up sets: 21,23,21
Evening WOD:
5 rounds for time:
1 15' rope ascent
3 SDHP (135#)
5 HSPU
7 thrusters (135#)
Sub'd 15:1 ring rows:ascent/1 abmat HSPU/115# bar. Finished in 19.44.
and
For pull-ups, begin with first set 1 repetition, second set 2 repetitions, and so forth until there is a missed set. Complete 1 additional max effort set after the failed set. Rest exactly 10 seconds between efforts.
Finished with 4 sets - failed on set 5.
1/25/2010
January 25, 2010
Morning WOD:
"Mr. Joshua"
5 rounds for time:
400m run
30 GHD sit-ups
15 deadlifts (250#)
Sub'd 150 SU's for 400m run, 12# medicine ball sit-ups for GHD, and 220# bar. Finished in 24.59.
and
3 max effort push-up sets: 25,22,25.
Evening WOD:
5 max effort pull-up sets: 7,5,5,5,5.
"Mr. Joshua"
5 rounds for time:
400m run
30 GHD sit-ups
15 deadlifts (250#)
Sub'd 150 SU's for 400m run, 12# medicine ball sit-ups for GHD, and 220# bar. Finished in 24.59.
and
3 max effort push-up sets: 25,22,25.
Evening WOD:
5 max effort pull-up sets: 7,5,5,5,5.
1/23/2010
January 22, 2010
Morning WOD:
GRANNIE
For time:
10-8-6-4-2 Power Cleans (135#)
50-40-30-20-10 DU's
50-40-30-20-10 Sit-ups
Finished in 22.40.
and
3 max effort push-up sets: 22,22,20
Max number of strict pull-up training sets where the number of repetitions in each training set for this week is 3: 8 training sets - fail on 9.
Evening WOD:
Press (3x5): 106
PC (5x3): 141 (light weight, worked on explosive first pull)
GRANNIE
For time:
10-8-6-4-2 Power Cleans (135#)
50-40-30-20-10 DU's
50-40-30-20-10 Sit-ups
Finished in 22.40.
and
3 max effort push-up sets: 22,22,20
Max number of strict pull-up training sets where the number of repetitions in each training set for this week is 3: 8 training sets - fail on 9.
Evening WOD:
Press (3x5): 106
PC (5x3): 141 (light weight, worked on explosive first pull)
1/21/2010
I'm in the Zone
The Zone/Paleolithic diet that is! Actually, I've been in the zone for a little while now (August, 2009) however, I felt the need to write some about my diet since I haven't blogged in a few months. I do not feel the need to write a whole manual, describing each of the diets because there are great search engines that exist today such as, Google; however, I will write a short summary over what each of these diets consist of.
Lets begin with the easiest first: the Paleolithic diet. In short, this diet is about food quality and consists of all food prior to the Agricultural Revolution. Eat plenty of vegetables, fruit, meat, healthy fats and refrain from sugar, grains, legumes and all processed foods. So if some person were to visit a grocery store, they would find nearly 100% of all paleolithic food items on the outside walls and 0% of those items on the inside shelves. It's a fact! Seriously, go and see for yourself. I promise this blog will still be here when you return. Anyways, I like to remind myself that if it can not run in fear of its own life, then I should probably not be eating it with the exception of fruit and veggies.
Next up: the Zone diet. This elaborate piece of work is all about food quantity, and almost any food item will measure up. No pun intended - well, maybe a little. Clinically researched and proven by Dr. Barry Sears, the Zone Diet promotes a healthy hormonal response from the food that we consume. In other words, there is now a leash on that large insulin response, which was a result of you eating a piece of bread for breakfast that would otherwise leave you hungry 1-hour later. It does not have to be a piece of bread - it could be a bagel or a twinkie - regardless if it's a carbohydrate then it will produce an insulin response, which will need to be controlled by a fat. This diet is all about these things known as blocks: 1 block of fat = 1.5g, 1 block of carb = 9g, 1 block of protein = 7g and there is an assumption that every 3 blocks of protein will consist of 1 block of fat. This is usually a good assumption - 3 blocks of protein (3x7g = 21g) and you will find that there is at least 1.5g of fat there. Go and see for yourself! Okay, so we have an understanding of blocks - what is next?
We should now consider a simple zone meal: a 3 block meal = 3 blocks of fat (4.5g), 3 blocks of carbs (27g) and 3 blocks of protein (21g). Wait a second, remember that there is 1 block of fat for every 3 blocks of protein - so reduce the amount of fat by 1.5g (3g total). Got it? Here is another example just in case: a 5 block meal = 5 blocks of fat (6.0g), 5 blocks of carbs (45g) and 5 blocks of protein (35g) - I already subtracted the 1.5g of fat for the 3 blocks of protein consumed from the total.
This is the simplest description of the Zone Diet; although, the Zone does become more complex if you want it to. I'll explain some of this shortly.
So what is next? Well I'm getting there. My point of writing all this is to explain and document my approach for what I consider to be good eating. CrossFit promotes the Zone Diet and to a lesser extent the Paleolithic Diet. However, I believe that a combination of the two diets is the best method for achieving exceptional health and assisting in overall fitness. I've been living a Zone-Paleo lifestyle since August, 2009 and I'm going to mention that I couldn't be more happy to be doing so. The results have been exceptional! Alright enough rambling.
So what does my diet look like? Well as I mentioned before I eat paleolithic foods, with the exception that all meat is grass fed and grass finished. Grain fed/finished meat has very different fatty-acid profiles from those of grass fed/finished animals; more specifically, grain fed animals have larger O-6:O3 ratios, which is not heart healthy and will likely lead you down the inflammatory disease road in the future. I apply this same logic to grains - STAY AWAY! I could easily write a small book on grains but that would easily be one wild tangent that I'll steer clear of now.
I also mentioned that I eat quantities of food in zone-like prescriptions, with the exception that I "skin-the-zone." You what, you may ask? Simply, I need more energy and I get more by reducing the carb intake by 2/3 and increasing the fat intake by 5 times the number of carb-blocks reduced. This is how you complicate the Zone Diet as I mentioned earlier, however the method works very well! I know what you are thinking: Consuming more fat is unhealthy and doing so will make you, fat!? This is a common misconception, based on old (1980's - FDA) research and is outright wrong. The intake of high glycemic-loading (insulin promoting) carbohydrates (i.e. grains and sugar) is the real culprit, but that is another story. A commercial industry's top priority is to make money and to a much smaller extent, if at all, have concern for the consumer's health.
Whew -- that was a rather long post to write! What, do you want more!? As I mentioned at the beginning, this would only be a brief description of why I choose brocolli over french fries if I have to eat at a restaurant. Okay fine, here's a little more.
http://www.thepaleodiet.com/
http://www.zonediet.com/
http://www.performancemenu.com/
http://robbwolf.com/
http://www.marksdailyapple.com/
http://www.cathletics.com/pm/index.php
Lets begin with the easiest first: the Paleolithic diet. In short, this diet is about food quality and consists of all food prior to the Agricultural Revolution. Eat plenty of vegetables, fruit, meat, healthy fats and refrain from sugar, grains, legumes and all processed foods. So if some person were to visit a grocery store, they would find nearly 100% of all paleolithic food items on the outside walls and 0% of those items on the inside shelves. It's a fact! Seriously, go and see for yourself. I promise this blog will still be here when you return. Anyways, I like to remind myself that if it can not run in fear of its own life, then I should probably not be eating it with the exception of fruit and veggies.
Next up: the Zone diet. This elaborate piece of work is all about food quantity, and almost any food item will measure up. No pun intended - well, maybe a little. Clinically researched and proven by Dr. Barry Sears, the Zone Diet promotes a healthy hormonal response from the food that we consume. In other words, there is now a leash on that large insulin response, which was a result of you eating a piece of bread for breakfast that would otherwise leave you hungry 1-hour later. It does not have to be a piece of bread - it could be a bagel or a twinkie - regardless if it's a carbohydrate then it will produce an insulin response, which will need to be controlled by a fat. This diet is all about these things known as blocks: 1 block of fat = 1.5g, 1 block of carb = 9g, 1 block of protein = 7g and there is an assumption that every 3 blocks of protein will consist of 1 block of fat. This is usually a good assumption - 3 blocks of protein (3x7g = 21g) and you will find that there is at least 1.5g of fat there. Go and see for yourself! Okay, so we have an understanding of blocks - what is next?
We should now consider a simple zone meal: a 3 block meal = 3 blocks of fat (4.5g), 3 blocks of carbs (27g) and 3 blocks of protein (21g). Wait a second, remember that there is 1 block of fat for every 3 blocks of protein - so reduce the amount of fat by 1.5g (3g total). Got it? Here is another example just in case: a 5 block meal = 5 blocks of fat (6.0g), 5 blocks of carbs (45g) and 5 blocks of protein (35g) - I already subtracted the 1.5g of fat for the 3 blocks of protein consumed from the total.
This is the simplest description of the Zone Diet; although, the Zone does become more complex if you want it to. I'll explain some of this shortly.
So what is next? Well I'm getting there. My point of writing all this is to explain and document my approach for what I consider to be good eating. CrossFit promotes the Zone Diet and to a lesser extent the Paleolithic Diet. However, I believe that a combination of the two diets is the best method for achieving exceptional health and assisting in overall fitness. I've been living a Zone-Paleo lifestyle since August, 2009 and I'm going to mention that I couldn't be more happy to be doing so. The results have been exceptional! Alright enough rambling.
So what does my diet look like? Well as I mentioned before I eat paleolithic foods, with the exception that all meat is grass fed and grass finished. Grain fed/finished meat has very different fatty-acid profiles from those of grass fed/finished animals; more specifically, grain fed animals have larger O-6:O3 ratios, which is not heart healthy and will likely lead you down the inflammatory disease road in the future. I apply this same logic to grains - STAY AWAY! I could easily write a small book on grains but that would easily be one wild tangent that I'll steer clear of now.
I also mentioned that I eat quantities of food in zone-like prescriptions, with the exception that I "skin-the-zone." You what, you may ask? Simply, I need more energy and I get more by reducing the carb intake by 2/3 and increasing the fat intake by 5 times the number of carb-blocks reduced. This is how you complicate the Zone Diet as I mentioned earlier, however the method works very well! I know what you are thinking: Consuming more fat is unhealthy and doing so will make you, fat!? This is a common misconception, based on old (1980's - FDA) research and is outright wrong. The intake of high glycemic-loading (insulin promoting) carbohydrates (i.e. grains and sugar) is the real culprit, but that is another story. A commercial industry's top priority is to make money and to a much smaller extent, if at all, have concern for the consumer's health.
Whew -- that was a rather long post to write! What, do you want more!? As I mentioned at the beginning, this would only be a brief description of why I choose brocolli over french fries if I have to eat at a restaurant. Okay fine, here's a little more.
http://www.thepaleodiet.com/
http://www.zonediet.com/
http://www.performancemenu.com/
http://robbwolf.com/
http://www.marksdailyapple.com/
http://www.cathletics.com/pm/index.php
January 21, 2010
Morning WOD:
3 max effort push-up sets: 23,22,21
and
Max number of strict pull-up training sets where the number of repetitions in each training set for this week is 3: 10 training sets - fail on 11.
Evening WOD:
Hold for a max of 2 minutes: L-hold
and
30s,30s,30s,30s handstand holds with 90s of rest between sets. Remain free-standing for as long as possible.
3 max effort push-up sets: 23,22,21
and
Max number of strict pull-up training sets where the number of repetitions in each training set for this week is 3: 10 training sets - fail on 11.
Evening WOD:
Hold for a max of 2 minutes: L-hold
and
30s,30s,30s,30s handstand holds with 90s of rest between sets. Remain free-standing for as long as possible.
1/20/2010
1/19/2010
January 19, 2010
Teams of 2 complete the following for max reps, 1 person working at once.
3 rounds, 2 minutes at each station:
Squat Clean (95#)
Back Extensions
Push Jerk (95#)
Sit-ups
Completed 609 reps as Rx. This WOD felt a lot like FGB, only worse.
3 rounds, 2 minutes at each station:
Squat Clean (95#)
Back Extensions
Push Jerk (95#)
Sit-ups
Completed 609 reps as Rx. This WOD felt a lot like FGB, only worse.
1/18/2010
January 18, 2010
Going to begin posting regularly again!
Morning WOD:
BS: 3-3-3-3-3
191-201-211-201-201 (legs still sore from 01/16 WOD)
and
21-15-9 reps for time:
Ring Dips (strict)
Pull-ups (strict)
22.35 as Rx!
Evening WOD:
SS
Press (3x5): 106-111-116
PC (5x3): 111-131-151-131-151 (attempt at 161 but failed x1)
Morning WOD:
BS: 3-3-3-3-3
191-201-211-201-201 (legs still sore from 01/16 WOD)
and
21-15-9 reps for time:
Ring Dips (strict)
Pull-ups (strict)
22.35 as Rx!
Evening WOD:
SS
Press (3x5): 106-111-116
PC (5x3): 111-131-151-131-151 (attempt at 161 but failed x1)
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