Elliott Extreme Fitness

crossfitBWI Strength Day #23

2010-08-02T16:38:00.000-07:00

Well, after my rehab protocol with my linear starting strength program, I'm ready to go. The whole basis is active recovery. The process to around 21 days from start to finish. It was nice because my bicep tendonitis healed nicely.

Weight - 208lbs in the morning, 212 lbs. at the gym.

Technically when I started I was 190 lbs. I went down to 186 lbs. due to switching to the Paleo diet. I then added whole milke and the weight gaining process began. So I figure, I'm around 20 lbs. gained.

Day #23

Warm-Up:

400 Meter Run
F2I
Sumo-Squat to Stand
Dynamic Kicks
Joint Mobility
Dislocates

Barbell Back Squat:

Warm-Up Sets:
1 x 5 - Bar, 1 x 5 - 95#, 1 x 5 - 135#, 1 x 5 - 185#, 1 x 3 - 225#

Working Sets:
3 x 5 - 260#

The us the start if the 1st rest. I'm going as long as possible without a belt. I felt this was effecting my ability to go deep into the squat and keep my knees out. Today felt great.

Barbell Standing Press:

Warm-Ups Sets:

1 x 5 - Bar, 1 x 5 - 95#

Working Sets:

3 x 5 - 145#

I failed this last time so it was nice to strongly complete 3 x 5.

Deadlift:

Warm-Up Sets:

1 x 5 - 135#, 1 x 5 - 185#, 1 x 5 - 225#

Working Sets:

1 x 5 - 315#

My last set as 3 x 5 @ 335#'s. I didn't fail, but I went ahead and dialed back a little bit. I'll be at this level again in a few days. This lift was solid and overall I felt great.

The injury was a blessing in disguise. It allowed me to dial down to lighter weight, focus on my back squat form and really drill my press and bench press. I even incorporated some kettlebells.

crossfitBWI Strength Day #20, #21, and #23 - FAIL

2010-07-06T16:51:00.000-07:00

Day #20

Warm-Up:

2 Min Jump Rope

F2I

Baby Elephant

Sumo-Squat to Stand

Kip Swings

Dislocates

Joint Mobility

Barbell Back Squat:

Warm-Up Sets:

1 x 5 - Bar, 1 x 5 - 95#, 1 x 5 - 135#, 1 x 5 - 185#, 1 x 5 - 225#

Working Sets:

3 x 5 - 280#

Last set of 5 was solid. Nice and deep and quick out of the hole. Move quick and don't F Around.

Barbell Bench Press:

Warm-Ups Sets:
1 x 5 - Bar, 1 x 5 - 135#, 1 x 5 - 1 x 5 - 185#

Working Sets:
3 x 5 - 220#

A little too wide with my hands. I also need to work on pushing through my heels and keeping my butt on the bench.

Barbell Power Cleans:

Warm-Up Sets:
1 x 3 - Bar, 1 x 3 - 95#, 1 x 5 - 135#

Working Sets:
5 x 3 - 165#

Day #21

Warm-Up:

400 Meter Run
F2I
Sumo-Squat to Stand
Dynamic Kicks
Kip Swings
Joint Mobility
Dislocates

Barbell Back Squat:

Warm-Up Sets:
1 x 5 - Bar, 1 x 5 - 95#, 1 x 5 - 135#, 1 x 5 - 185#, 1 x 3 - 225#

Working Sets:
3 x 5 - 285#

Last set was brutal. I got a little dizzy and was shaking after the last set. Fun stuff.

Barbell Standing Press:

Warm-Ups Sets:

1 x 5 - Bar, 1 x 5 - 95#, 1 x 5 - 1 x 5 - 115#

Working Sets:

3 x 5 - 145#, I FAILED. I knocked down and did (5) - 135#, and then (5) - 125#

Deadlift:

Warm-Up Sets:

1 x 5 - 135#, 1 x 5 - 185#, 1 x 5 - 225#, 1 x 5 - 275#'s

Working Sets:

1 x 5 - 325#

Day #23

Warm-Up:

400 Meter Run
Sumo-Squat to Stand
Dynamic Kicks
Kip Swings
Joint Mobility
Dislocates
Push-Ups

Barbell Back Squat:

Warm-Up Sets:
1 x 5 - Bar, 1 x 5 - 95#, 1 x 5 - 135#, 1 x 5 - 185#, 1 x 5 - 225#, 1 x 1 - 275#

Working Sets:
3 x 5 - 290#, FAILED.

I did 1 x 5 - 290#'s, 1 x 2 - 190#'s and failed on the third rep. I was too wide and too slow into the hole. This prevented me from exploding up and caused me to pause.

I felt tired and maybe my eating/ sleeping was a little off this weekend. I'll try again on Thursday before I reset and knock down 10% = 260#'s

Deadlift:

Warm-Up Sets:
1 x 5 - 135#, 1 x 5 - 185#, 1 x 5 - 225#, 1 x 5 - 275#

Working Sets:
3 x 5 - 335#

The last rep of each set was heavy and my form broke down. I feel as if I'm nearing my 5 rep max.

Barbell Standing Press:

Warm-Ups Sets:
1 x 5 - Bar, 1 x 5 - 55#, 1 x 5 - 1 x 5 - 95#, 1 x 5 - 115#

Working Sets:
1 x 5 - 135#, due to Friday's failed attempt, I reset less than 10% of 145#.

3 Rounds Max Reps of ...:

Weighted Dips: (70#) 5, (70#) 3, (45#) 5, (0#) 5
Weighted Chin-Ups: (20#), 6, (20#) 5, (20#) 5, (0#) 10

Well I failed my second lift. I'll eat a ton in the next few days refocus, get my 8 hours, and drink my milk. I'll attempt the 3 x 5 0f 290# on Thursday. I must get over the block and really explode out of the hole.

Nice ...

crossfitBWI Strength Day #18 and #19

2010-06-28T18:45:00.000-07:00

Day #18

Warm-Up:

2 Min Jump Rope

F2I

Sumo Squat 2 Stand

Dynamic Kicks

Joint Mobility

Kip Swings

Dislocates

Squats with PVC

Barbell Back Squat:

Warm-Up Sets:

1 x 5 - Bar, 1 x 5 - 95#, 1 x 5 - 135#, 1 x 5 - 185#, 1 x 3 - 225#

Working Sets:

3 x 5 - 270#

I went slightly wider with my stance so I could use my flexibility to go deeper in my squat creating more tension in my hamstrings and enabling me to power out of the hole. This also enabled me to stay in my heels. At the bottom I think of a good morning to bring my butt up out of the hole stronger.

Barbell Standing Press:

Warm-Ups Sets:

1 x 5 - Bar, 1 x 5 - 55#, 1 x 5 - 1 x 5 - 95#

Working Sets:

3 x 5 - 135#

Used the weight belt. These were strong and powerful. The belt helped me keep a solid base to push the bar away from me.

Met-Con:

60 Yard 110 lbs each hand Farmers Carry

3 Rounds of ...

(3) - Deadlift - 275#'s

(6) - Strict Chin-Ups

(9) - GHD Sit-Ups

60 Yard 110 lbs each hand Farmers Carry

Day #19

Warm-Up:

2 Min Jump Rope
F 2 I
Baby Elephant
Sumo-Squat to Stand
Kip Swings
Joint Mobility
Dislocates

Barbell Back Squat:

Warm-Up Sets:
1 x 5 - Bar, 1 x 5 - 95#, 1 x 5 - 135#, 1 x 5 - 185#, 1 x 3 - 225#

Working Sets:
3 x 5 - 275#

NEW PR !!!!, My previous PR was (2) reps of 275#'s. This felt awesome. It was quick and deep.

Deadlift:

Warm-Up Sets:
1 x 5 - 135#, 1 x 5 - 185#, 1 x 5 - 225#

Working Sets:
3 x 5 - 315#

The last reps on each set was tough. I felt the weight here and my form broke down at the last rep.

Barbell Standing Press:

Warm-Ups Sets:
1 x 5 - Bar, 1 x 5 - 55#, 1 x 5 - 1 x 5 - 95#, 1 x 5 - 115#

Working Sets:
1 x 5 - 140#

The last rep was tough and my right arm dipped slightly.

1 Hour of Baby Yoga...

This has been great for recovery.

crossfitBWI Strength Day #17

2010-06-24T16:24:00.001-07:00

Warm-Up:

2 Min Jump Rope

F2I

Baby Elephant

Dynamic Kicks

Speed Skater

Kip Swings

Dislocates

Barbell Back Squat:

Warm-Up Sets:

1 x 5 - Bar, 1 x 5 - 95#, 1 x 5 - 135#, 1 x 5 - 185#, 1 x 3 - 225#

Working Sets:

3 x 5 - 265#

4th Rep of the last set was perfect. I reached squatting Zen. It felt awesome and was super quick. Now to duplicate that effort each lift in order to increase my max. My 2 rep max will be reached on Monday....

Barbell Bench Press:

Warm-Ups Sets:

1 x 5 - Bar, 1 x 5 - 135#, 1 x 5 - 1 x 5 - 185#

Working Sets:

3 x 5 - 215#

Breathing was the key her to explode off my chest. My butt stayed on the bench the whole time. Looking forward to repping out 3 x 5 - 225#'s ...

Barbell Power Cleans:

Warm-Up Sets:

1 x 3 - Bar, 1 x 3 - 95#, 1 x 5 - 135#

Working Sets:

5 x 3 - 155#

These felt great with the lifting shoes. I was quick and my jump felt powerful.

Met-Con:

21 - 15 - 9 of ...

Handstand Push-Ups (2 - abb matts)

Chin-Ups

Time - 10:53

Farmers Carry Holds (110 #'s each hand):

1 Min, rest 15 secs, 30 secs, rest 15 secs, 15 secs ...

I was at the gym for 2 hours. Meaghan asked me if I was going to sleep there. See you on Saturday.

crossfitBWI Strength Day #16

2010-06-22T16:05:00.000-07:00

Continuing to make progress. A week from today I will be at my 2 rep max of 275#'s. Today 260 went up quick as I got out of the hole faster by pushing up with my hips. Today I did have a tendency to rock forward and then back as I got out of the hole. I need to stay in my heels. I did get my Oly lifting shoes, which made a difference. Fun stuff.

Day #12

Warm-Up:

2 Min Jump Rope

F2I

Baby Elephant

Speed Skater

Kip Swings

Joint Mobility

Dislocates

Barbell Back Squat:

Warm-Up Sets:

1 x 5 - Bar, 1 x 5 - 95#, 1 x 5 - 135#, 1 x 5 - 185#, 1 x 3 - 225#

Working Sets:

3 x 5 - 260#

I need to stay in my heels coming out of the hole. Lifting up similar to a good morning first. Stand up with my hips back. This is way stronger. I used a weight belt and lifting shoes.

Deadlift:

Warm-Up Sets:

1 x 5 - 135#, 1 x 5 - 185#, 1 x 5 - 225#

Working Sets:

3 x 5 - 295#

I need to go slower and drop the weight on the negative. I went too fast on the first set and then too slow on the last 2 sets. I need to go just the right speed to regain my breathe at the end but not enough to loosen my back. Keep my chest up.

Barbell Standing Press:

Warm-Ups Sets:

1 x 5 - Bar, 1 x 5 - 55#, 1 x 5 - 1 x 5 - 95#, 1 x 5 - 115#

Working Sets:

1 x 5 - 130#

Farmers Carry:

(105#'s Each Hand)

3 Rounds of:

- 60 Yard Farmer Carry with 1 Min break each after each round.

Luke was nice enough to weld some bars with handles so we could load 45# plates or more on the front and back of each bar.

crossfitBWI Strength Day #15 - kettlebells

2010-06-19T16:11:00.001-07:00

Well, today should have been a rest day, but I will not be lifting on Monday so I headed to the Gauntlet for some KB work.

Warm-Up:

2 Min Jump Rope

Sumo-Squat to Stand

Dynamic Kicks

F2I

Joint Mobility

Dislocates

Push-Ups

Double Kettlebell Front Squat:

Warm-Up Sets:

1 x 5 - Body, 1 x 5 - 26#, 1 x 5 - 35#, 1 x 5 - 53#

Working Sets:

3 x 5 - 70#

Solid. I made sure to go butt to ankles on the last rep of each set. Breathing is crucial here to maintain the tightness through the torso, otherwise your loose the KB's in the racked position and the lift is all but over.

Deadlift:

Warm-Up Sets:

1 x 5 - 135#, 1 x 5 - 185#, 1 x 5 - 236# (185# + (2) 26# KB's)

Working Sets:

3 x 5 - 291# (185# + (2) 53# KB's)

Felt solid here even though the KB's on the end of the bar will tend to sway ever so slightly. I felt my breathing and rhythm were good.

Double Kettlebell Standing Press:

Warm-Ups Sets:

1 x 5 - 26#, 1 x 5 - 36#, 1 x 5 - 1 x 5 - 53#

Working Sets:

1 x 5 - 70#

I completed 4 strict presses and 1 push press. This requires tension throughout the body and the through the legs. Breathing is crucial to provide a solid base to get the bells moving from the racked position

For time ...:

10, 9, 8, 7, ... 3, 2, 1 of ...

A. 95# Push Press

B. Burpees

Since I really haven't been doing met-cons this was a real kick in the butt. Mainly, well, because there were burpees. Any combos with burpess just plain suck. 11:50. I was hoping to do this with in 10 minutes. 55 Burpees, 55 Push-Presses.

CrossfitBWI Strength Day #14

2010-06-18T15:56:00.000-07:00

I've been arriving early for the work sessions and really getting my hips and hamstrings loose. I feel this will be pivotal as the weight approaches my 2 rep max of 275#'s in the next two weeks.

Warm-Up:

400 Meter Run

Dynamic Kicks

F2I

Baby Elephant

Kip Swings

Dislocates

Push-Ups

Joint Mobility

Barbell Back Squat:

Warm-Up Sets:

1 x 5 - Bar, 1 x 5 - 95#, 1 x 5 - 135#, 1 x 5 - 185# (belt), 1 x 3 - 225#(belt)

Working Sets:

3 x 5 - 255# (belt)

Went a little wider here in order to stay in my heels. The breathing felt a lot better as I am getting used to using the weight belt. My knees were out and pace was solid.

Barbell Standing Press:

Warm-Ups Sets:

1 x 5 - Bar, 1 x 5 - 55#, 1 x 5 - 1 x 5 - 95#

Working Sets:

3 x 5 - 125#

I used a belt here which really didn't do much. The last rep for each set was challenging. 135#'s were be difficult and I must keep my pace and breathing consistent. On the last rep I lost my full breathe of air and was forced to take a deep breathe which probably contributed to the difficult of the lift.

Deadlift:

Warm-Up Sets:

1 x 5 - 135#, 1 x 5 - 185#, 1 x 5 - 225#

Working Sets:

1 x 5 - 275#

Solid.

3 Rounds Max Reps:

A. Max Rep Weighted Dips - 10 (45#), 5 (70#), 3 (70#)

B. Max Rep Weighted Pull-Ups (20# vest) - 5, 5, 5 + 2 Kipping + 2 no vest

Done. I'll do some KB and a short Metcon since I will not be lifting on Monday.

crossfitBWI Strength Day #11, #12, and #13

2010-06-16T16:42:00.000-07:00

I'll make some brief posts here since it has been awhile since my last post. Good news is I have made all my lifts and I'm moving along nicely.

Day #11

Warm-Up:

400 Meter Run

Sumo-Squat to Stand

Dynamic Kicks

Kip Swings

Dislocates

Push-Ups

Barbell Back Squat:

Warm-Up Sets:

1 x 5 - Bar, 1 x 5 - 95#, 1 x 5 - 135#, 1 x 5 - 185#, 1 x 1 - 225#

Working Sets:

3 x 5 - 240#

Keep knees out at the bottom, quick out of the hole

Barbell Standing Press:

Warm-Ups Sets:

1 x 5 - Bar, 1 x 5 - 55#, 1 x 5 - 1 x 5 - 95#

Working Sets:

3 x 5 - 115#

Deadlift:

Warm-Up Sets:

1 x 5 - 135#, 1 x 5 - 185#, 1 x 5 - 225#

Working Sets:

1 x 5 - 265#

3 Rounds Max Reps:

A. Max Rep Chin-Ups - 12, 9, 7

B. Max Rep Weighted Pull-Ups - 10 (45#), 5 (70#), 3 (90#)

Day #12

Warm-Up:

400 Meter Run
Sumo-Squat to Stand
Dynamic Kicks
Kip Swings
Joint Mobility
Dislocates
Push-Ups

Barbell Back Squat:

Warm-Up Sets:
1 x 5 - Bar, 1 x 5 - 95#, 1 x 5 - 135#, 1 x 5 - 185#, 1 x 2 - 225#

Working Sets:
3 x 5 - 245#

Deadlift:

Warm-Up Sets:
1 x 5 - 135#, 1 x 5 - 185#, 1 x 5 - 225#

Working Sets:
3 x 5 - 275#

Barbell Standing Press:

Warm-Ups Sets:
1 x 5 - Bar, 1 x 5 - 55#, 1 x 5 - 1 x 5 - 95#

Working Sets:
1 x 5 - 120#

Double Kettlebell Farmers Carry:

(70# KB + 35# KB = 105# KB's each hand)

8 Rounds of:
- 40 Yard Farmer Carry with 1 Min break each after each round.

Day #13

Warm-Up:

400 Meter Run
F2I
Dynamic Kicks
Kip Swings
Dislocates
Squats with PVC

Barbell Back Squat:

Warm-Up Sets:
1 x 5 - Bar, 1 x 5 - 95#, 1 x 5 - 135#, 1 x 5 - 185#, 1 x 1 - 225#

Working Sets:
3 x 5 - 250#

Went ahead and started using a weight belt. My breathing was all messed up and I really need to adjust to make sure I was back in my heels. The sheer tightness of the belt made we want to move forward.

Barbell Bench Press:

Warm-Ups Sets:
1 x 5 - Bar, 1 x 5 - 135#, 1 x 5 - 1 x 5 - 185#

Working Sets:
3 x 5 - 205#

Barbell Power Cleans:

Warm-Up Sets:
1 x 3 - Bar, 1 x 3 - 95#, 1 x 5 - 135#

Working Sets:
5 x 3 - 150#

Power cleans were solid. I went with the hook grip. The key here is to remain tight starting at the bottom and then move slow until you reach above the knees. Then start your jump and the clean movement. I actually hit my chin since the jump was so powerful.

Nice ...

crossfitBWI Strength Day #9 and Day#10

2010-06-09T17:01:00.000-07:00

I was out of town on Monday so I'll detail both Day#9 and Day #10.

Day #9:

Warm-Up:

2 Min Jog

Sumo Squat 2 Stand

F2I

Joint Mobility

Dislocates

Kip Swings

Push-Ups

Barbell Back Squats:

Warm-Up Sets:

1 x 5 - Bar, 1 x 5 - 95#, 1 x 5 - 135#, 1 x 5 - 185#

Working Sets:

3 x 5 - (225#)

Standing Military Press:

Warm-Up Sets:
1 x 5 - Bar, 1 x 5 - 65#, 1 x 5 - 95#

Working Sets:
3 x 5 - (110#)

Deadlift:

Warm-Up Sets:
1 x 5 - Bar, 1 x 5 - 95#, 1 x 5 - 135#, 1 x 5 - 185#

Working Sets:
1 x 5 - (255#) Cross Grip

Pull-Ups + Ring Dips:

3 x (5) + (5)

Day #10:

Warm-Up:

400 Meter Run
Dynamic Kicks
Sumo Squat 2 Stand
F2I
Kip Swings
Air Squats

Barbell Back Squats:

Warm-Up Sets:
1 x 5 - Bar, 1 x 5 - 95#, 1 x 5 - 135#, 1 x 5 - 185#

Working Sets:
3 x 5 - (235#)

Knees need to stay out. I was not lifting with my hips. I was coming forward and bringing my knee over my toes and putting too much load on my knees. Breathing was solid. I need to force my knees out and really get out of the seat with my hips. Because I was worried about staying in mm heals and moving up with my hips my speed decreased.

Bench Press:

Warm-Up Sets:
1 x 5 - Bar, 1 x 5 - 95#, 1 x 5 - 135#, 1 x 5 - 185#

Working Sets:
3 x 5 - (195#)

Solid pace.

Barbell Power Cleans:

Warm-Up Sets:
1 x 5 - Bar, 1 x 5 - 95#, 1 x 5 - 135#

Working Sets:
1 x 5 - (145#) Snatch Grip.

Nice work here. I really did not have to jump and shrug too much which indicates the weight was a little light.

crossfitBWI Strength Day #8 - Kettlebells

2010-06-05T17:12:00.000-07:00

Headed to the Gauntlet today. I wanted to get a workout in before my 4 day break to southern IL. I felt good today and wasn't sore from yesterday's marathon workout.

Warm-Up:

2 Min Jump Rope

F2I

Sumo 2 Squat

Dynamic Kicks

Joint Mobility

Double Kettlebell Front Squat:

Warm-Up Sets:

1 x 5 - 26#, 1 x 5 - 35#, 1 x 5 - 53#

Work Sets:

3 x 5 - 70#'s

Front Squats were solid. Keeping the lower back lumber solid by crush gripping the bells throughout the entire movement. Keep the breathe during the entire movement topping off the breathe at the top of the lift. Solid pace.

Barbell Deadlift:

Warm-Up Sets:

1 x 5 - 95#, 1 x 5 - 135#, 1 x 5 - 185#

Working Sets:

3 x 5 - 255# (185# + (2) - 35# KB's)

I had to move to the cross grip here as the weight increased.

Double Kettlebell Dynamax Ball Press:

Warm-Up Sets:

1 x 5 - 35#, 1 x 5 - 53#

Working Sets:

3 x 5 - 70# slow and controlled

Met-Con:

6 Rounds for Time ...

(5) - Hang Power Cleans - 135#'s

20 Yard Shuttle Run

7:28 secs, 30 Power Cleans, 80 yard sprint.

Nice met-con here. Quick and challenging. The power cleans were solid but I need to reset quicker.

Off for the next 4 days ...

crossfitBWI Strength Day #7

2010-06-04T16:00:00.000-07:00

Today was kind of a marathon... I was at the gym for 1.5 hours, but focusing on heavy lifting required maximum rest periods.

Warm-Up:

400 Meter Run

F2I

Dynamic Kicks

Kip Swings

Speed Skater

Disclocates

Bar Squats

Barbell Back Squats:

Warm-Up Sets:

1 x 5 - bar, 1 x 5 - 95#, 1 x 5 - 135#, 1 x 5 - 185#

Working Sets:

3 x 5 - 215#

I jumped up 10 lbs. here so I can get a move on with the program. The idea is to do this program until the end of august which means 36 work periods @ 5 lbs per period leaves me at 345# back squat for a set of 5 ... solid ...

Breathing and pace was good here.

Power Cleans:

Warm-Ups Sets:

1 x 3- Bar, 1 x 3 - 95#'s

Working Sets:

5 x 3 - 140#'s

The first 3 sets were solid, but the last 2 reps of the 4th and 5th set were rough. I was getting tired here and it should in my explosiveness. I was doing a deeper full squat power clean with the anticipation of heavier weight.

Deadlift:

Warm-Up Sets:

1 x 5 - 135#, 1 x 5 - 155#, 1 x 5 - 185#, 1 x 5 - 205#

Working Sets:

1 x 5 - 235#

Again, I'm moving up 10 lbs. each time with the anticipation of a 5 rep 375 - 385# max. Form is solid here and I have yet to go cross grip.

Finishers:

Max Rep Pull-Ups (3 Rounds):

12, 10, 7

Max Rep Weighted Dips:

(4) - 70#s, (4) - 70#'s, (7) - 45#s

... and I'm spent.

CrossfitBWI Strength Day #6

2010-06-02T16:25:00.000-07:00

Back on track with the Starting Strength portion. Hit some squats, DLs, and presses hard. Fun stuff. Form felt solid but breathing was an issue as usual. I'm exhaling a little too much at the top of the squat and I loose some of my tightness. This could prove to be costly as the load increases.

Warm-Up:

400 Meter Run

Sumo Squat to Stand

Baby Elephants

Dislocates

Kip Swings

Barbell Back Squat:

Warm-Up Sets:

1 x 5 - Bar, 1 x 5 - 135#, 1 x 5 - 185#

Working Sets:

3 x 5 - 205#'s

Do not let all my air out and pause for so long at the top of the lift. The speed of the lift was solid. I need to focus on bringing my butt back and moving with my hips first.

Barbell Military Press:

Warm-Up Sets:

1 x 5 - Bar, 1 x 5 - 95#

Working Sets:

3 x 5 - 105#'s

Solid pace and breathing was good as well. Good lifting.

Deadlift:

Warm-Up Sets:

1 x 5 - 135#, 1 x 5 - 185#, 1 x 5 - 205#

Working Sets:

1 x 5 - 225#'s

Solid form and all around great work here.

Met-Con:

3 Rounds for time ...

Double Kettlebell - 53#

(5) - Deadlifts + (5) - Hang Cleans + (5) - Push Press

135 Reps, 1:58.

A little too short. Just went the workout was tough it ended. We should have done sets of 7 reps or 9 reps or went to 5 rounds instead of 3 rounds ... oh well. Hockey tomorrow and off on Friday. Then back at it on Saturday.

Kettlebell Crossfit Strength

2010-05-31T17:21:00.000-07:00

Today since I couldn't make it to the CFBWI, I headed to the Gauntlet for some double kettlebell strength building. Fun stuff to go at it ole' school. Some basic Mike Mahler double kettlebell solution for strength and size.

Warm-Up:

Join Mobility

Sumo Squat to Stand

F2I

Double Kettlebell Front Squat:

Warm-Up Sets:

1 x 5 - body Squat, 1 x 5 - 35#'s, 1 x 5 - 53#'s

Working Sets:

3 x 5 - 70#'s (2 Min rest)

Solid here. Focused on keeping the squat basic and consistent. The front squat is not too much different in the back squat. The idea is the same where your hips go back starting the movement down. Breathing was solid and the squats were quick and explosive. These were definitely stronger.... the presses were another story.

Double Kettlebell Push Press:

Warm-Up Sets (strict):

1 x 5 - 26#, 1 x 5 - 35#, 1 x 5 - 53#

Working Sets (push):

3 x 5 - 70#'s

The first 2 reps of each set were strict. Moving the bells from the dead position on my chest was a challenge. Instead of going down in weight or reps, I decided to add a quick push with my legs to get the bells moving. These were still challenging despite the change in the lift.

Strength Met-Con:

21 - 15 - 9 of ...

2 Pood or 70# American Kettlebell Swings

Burpees

6:28, solid pace

150 Yard Farmers Carry:

Double 70# KB's - 4 sets

1 - 60 yards, 2 - 45 yards, 3 - 30 yards, 4 - 15 yards

Nice work. Disappointed in the presses, but oh well. I really can't remember how many strict presses I used to be able to do with the double 70#'s.

CrossfitBWI Strength Day #5

2010-05-29T11:03:00.001-07:00

Today I was sore from the sprints on Thursday. My quads and calfs were very sore. So with some pain on the roller and some stretching I was ready to go. Solid lifting today, just some pointers and I think the thing I struggled with the most was breathing.

Warm-Up:

400 Meter Run

Sumo Squat to Stand

F2I

Baby Elephants

Dislocates

Barbell Back Squats:

Warm-Up Sets:

1 x 5 - Bar, 1 x 5 - 95#, 1 x 5 - 135#, 1 x 5 - 155#

Working Sets:

3 x 5 - 195#'s

Knees were forward, but they kept moving forward. I was frog legging a few reps. The key is not to keep moving back with my hips. My pace was solid and I was quick out of the "seat". My breathing was off and I had a tendency to hold my breathe rather than topping off my breathe at the top of the lift.

Bench Press:

Warm-Up Sets:

1 x 5 - Bar, 1 x 5 - 135#, 1 x 5 - 155#

Working Sets:

3 x 5 - 185#

Breathe, and breathe. Keep a solid base squeezing the shoulder girdle together. Breathe at the top to "top off" the lift.

Deadlift:

Warm-Up Sets:

1 x 5 - 135#, 1 x 5 - 155#, 1 x 3 - 185#

Working Set:

1 x 5 - 205#

Best lift of the day. Solid form. I don't need to bring my hips so far forward at the top. Just stand up. Breathing was finally solid on this.

Squat, Press, and a Met-Con for Monday.

BWI Strength Day#4

2010-05-27T18:03:00.000-07:00

Still making progress although the last work set was a little tough and I felt fatigued. I think it was because I didn't get much sleep lastnight with going to bed at 11:30 and waking up at 6am for an interview.

Presses were solid. I feel my weakest point is breathing at the is point. I was taught through the RKC way to breathe in on the way down in the squat and out on the way up. Here were are staying tight through the whole movement and breathing at the top slightly. The same is for the presses.

Warm-Up:

400 Meter Run

F2I

Sumo Squat to Stand

Dislocates

Barbell Back Squat:

Warm-Up Sets:

1 x 5 - Bar, 1 x 5 - 95#, 1 x 5 - 135#, 1 x 5 - 155#

Work Set ( up 5 lbs.):

3 x 5 - 195#'s

I angled my feet out my to open my hips. I have some flexibility here so it's important to use that as I go down in the lift. I need to get quicker out of the "seat" or bottom of the lift. Breathing was OK, and the bar placement on the low back was solid. Just keep moving forward.

Barbell Military Press:

Warm-Up Sets:

1 x 5 - Bar, 1 x 5 - 65#, 1 x 5 - 85#'s

Work Sets:

3 x 5 - 95#'s

I need to stay solid and not the air out of the lift. Keep breathing at the top so I can keep my chest and torso solid to generate some serious power for a strong lift. As the weight increases this will be crucial. I need to arch my back and keep my chest out driving the bar overhead and pushing through at the top.

Crossfit Strength - Met-Con:

4 x 200 - Sprints (1 Min rest)

25 secs, 26 secs, 27 secs, 26 secs.

... some stretching and (2) Muscle-Ups at the end.

BWI Strength Day#3

2010-05-25T18:43:00.001-07:00

I missed Saturday so this is Day #3.

Today we worked on power cleans ... all I can say is ... jump.

Warm-Up:

400 Meter Run

F2I

Sumo to Stand

Dislocates

Barbell Back Squat:

Warm-Up Sets:

1 x 5 - Bar, 1 x 5 - 95#'s, 1 x 5 - 115#'s, 1 x 3 - 135#'s

Work Sets:

3 x 5 - 185#'s

Feet were too narrow at first, then too wide as I still need to focus on keeping my right knee out and bending back with my butt instead of down with my chest out. The breathing felt good and for at least 1 - 2 reps on each set were perfect. The idea here is for all 5 reps in each set to be perfect.

Barbell Power Cleans:

Warm-Up:

Worked on 4 positions.

1. Power Position 2. Power position to full clean 3. Power position to below the knees to full clean 4. power position, below the knees, touch the ground, come up to power position to full clean

Work Sets:

5 x 3 - 95#'s

Feet were too narrow. The end of the knarling should split my toes. Go slow to all the way down to power position. Jump up by thrusting forward. Feet were quick.

Barbell Bench Press:

Warm-Up Sets:

1 x 5 - bar, 1 x 5 - 135#'s, 1 x 5 - 185#'s

Work Sets:

3 x 5 - 205#'s

Shoulder blades together and solid on the bench. Use the same breathe for 4 - 5 reps. Heels flat on the ground for stability. Grip wide enough so fore arms are perpendicular to the bar.

Met-Con before the Flight

2010-05-21T07:57:00.000-07:00

Back to some basics ... down to the Gauntlet to run with some heavy KB lifting.

Warm-Up:

Joint Mobility Routine

Double Kettlebell Snatches:

3 x 5 - 53#'s

WOD - Met-Con:

15 - 12 - 9:

Double Kettlebell Cleans - 70#'s

Handstand Push-Ups

10:46

Unbroken on the cleans, Handstand Push-Ups were - 11/4; 9/4/2; 3/3/3

Post WOD:

Double Kettlebell Chest Press:

1 x 15; 1 x 10; 1 x 5 - 53#'s

Done on a dynamax ball.

BWI Strength Day#2

2010-05-20T17:36:00.000-07:00

Still going at BWI strength. Form was solid today and the light bulb went off when doing the deadlift. I narrowed my stance and grip and the lift felt great.

Warm-Up:

500 Meter Row

F2I

Sumo Squat 2 Rotation

Dislocates

Barbell Back Squat (3 x 5):

Warm-Up Sets:

1 x 5 - Bar

1 x 5 - 95#

1 x 5 - 135#

1 x 2 - 155#

Working Set (up 10#'s):

3 x 5 - 175#'s

Today was solid. The bar position was good. I was very conscious about keeping my right knee out and strict. I powered at of the bottom of the squat and the lift felt solid. Breathing was better but not the best. This will get harder and harder as the load increases.

Barbell Deadlift (1 x 5):

Warm-Up Set:

1 x 5 - 135#'s

1 x 5 - 155#'s

1 x 5 - 175#'s

Working Set:

1 x 5 - 195#'s

The five step approach was great. 1. approach the bar shins 1" 2. Grip the bar 3. Knees out 4. Chest Up and Back Tight 5. Lift. Rinse and repeat. I finally realized the reason why the bar was smooth in the middle was for your shins .... who would have thought ....

Max Rep Chin-Ups (3 sets):

11, 9, 7

Standing Barbell Press (3 x 5):

95#'s - 3 x 5.

This was more for form and keeping the muscle memory fresh.

Sweet Sweet Met-Con

2010-05-19T17:49:00.000-07:00

Today was an old fashioned Met-Con. I was excited that I was able to do the double unders unbroken (doing then bounce, bounce, explode style). This was a major step for me. Stringing DU's together after that is the next goal.

No strength (5 Rep Max Press today) because I did CrossfitBWI strength yesterday and I will resume increased lifting tomorrow. Also, I have a hockey game tomorrow night.

Warm-Up:

500 Meter Row

Baby Elephant

5 Muscle-Ups

Pistols 5 reps each leg

GHD Sit-ups - 15

Toes 2 Bar - 15

Dislocates - 20

WOD:

20 Min AMRAP of ...

(15) - Double Unders

(15) - Burpees

(15) - 24# Box Jumps

1 - 15ft. Rope Climb or (3) - Rope Walks (up and down = 1)

5 - 3/4 Rounds (3/4 = (15) Double Unders, (15) Burpees, (10) Box Jumps)

Double Unders were 2 rounds unbroken doing bounce, bounce, explode. I did the rope climb for 3 rounds, but felt unsure of my foot work and grip as I became fatigued. I switched to rope walks. Also, maybe I was scared of the height .... I know .... I know.

Crossfit BWI Strength Day#2 tomorrow then a hockey game than off for a few days. Paleo diet still going strong.

CrossfitBWI Strength Day #1

2010-05-18T18:14:00.000-07:00

This is going to be a long haul and my main goal is to do 5 reps of 375#'s with perfect form. Even after an hour on the first day, I could feel my squat technique improve. Squatting 3 days a week will not only improve my form, but allow me to increase my max PR lifts, just with added technique.

Barbell Back-Squat (3 x 5):

Warm Sets with 3 x 5 work sets. I started at a little lower than 60% of my max. The key here is to consistently increase the lift 5 lbs. each day. So with a 1 Rep max of 300#'s, I could have started with 180#'s. I went with 165#'s because for the first 2 weeks I want to groove in excellent form to allow of maximum increases in strength.

Warm-Up Set:

2 x 5 - Bar

1 x 5 - 135#'s

1 x 5 - 155#'s

Work-Sets:

3 x 5 - 165#'s

... Thursday working with 170#'s.

I worked on good low bar position with focusing on my back squat squatting back first. I wanted to lower my chest slightly, and then move up with my hips first. Turns out I didn't have to go down as far as I thought. Parallel is all that is needed.

Barbell Standing Press (3 x 5):

Again, the focus here is form. Vertical forearms with the palm supporting the bar for a vertical press, head through at the top. Breathe at the top of the lift for a solid foundation at the bottom of the lift.

Warm-Up Set:

2 x 5 - Bar

1 x 5 - 65#'s

1 x 5 - 75#'s

Work-Sets:

3 x 5 - 85#

Looking to increase the lift 5 lbs. each time we workout. Modest at first, but will quickly become difficult.

Shoulders and More Shoulders

2010-05-17T15:32:00.000-07:00

Today was a tough workout because I felt it was the closets Crossfit comes to isometric exercises. Today was shoulders galore. Fun stuff mixed in with some strength elements.

The deadlifts were slightly below my 3 rep max of 335#'s, but I was being pretty strict on my form. As my shoulder blades came apart, you loose you back contour and lumbar curve. Then you hang at the shoulders and your back rolls forward. Not a good thing. Instead of continuing through the reps, I stopped and I really want to focus on keep my shoulder blades together for a nice, strong flat back.

Warm-Up:

Jump Rope - 2 Min

F2I w/ Rot

Push-Up Complex - Reps of 3

- Reg, Wide, Planche, Side to Side, Diamond

Pistol Squats (on pull-up vertical bar) - 5 reps l,r

Muscle Ups - 5 Reps

Handstand Wall Runs - 5 Reps

Barbell Deadlifts - 5 Rep Max:

1 x 5 - 135#, 1 x 5 - 225#, 1 x 5 - 275#, 1 x 5 - 315#, 1 x 3 - 325#

Started to loose my lumbar curve on 325#'s.

WOD:

3 Rounds for time:

(10) - Overhead Squats 135#'s

(21) - Ring Dips

11:24 - 95#'s

The 135#'s were killer and I knew I couldn't have made it through especially with the ring dips to further exhaust the shoulders. What I really need to do is work on getting he load overhead with a barbell snatch, rather than the C&J, then press behind the neck after adjusting my grip to the overhead squat position.

I'll take some C&J's please ...

2010-05-14T15:27:00.000-07:00

Clean and Jerks were quicker. I was a little slow after dropping the weight and going right into another rep. The 800 meters right after were ... well gut wrenching.

Warm-Up:

400 Meter Run

Burgner Clean and Jerk Warm-Up (PVC Pipe)

- Down/ Up

- Elbows High

- Muscle Clean

- Front Squat

- Scarecrow 2", 4", 6", and full squat

- High Hand Power Clean (Bar)

- Pockets Power Clean (Bar)

- Mid-thigh Power Clean (Bar)

WOD:

8oo Meter Run

(30) - Power Clean and Jerks - 135#'s

800 Meter Run

30 Reps, 1600 Meters, 13:41

6:20 Running, 7:21 C&J's.

Fun stuff.

Muscle Up Maddness

2010-05-13T16:34:00.000-07:00

Today I set a PR for muscle ups in a single workout. No they were not strung together. The goal here was to do 10 singles (setting the feet after each rep) and then subbing the rest for pull-ups and dips. I was excited that I did (13) MU's, but man was tired.

I was able to really finally connect the big kip up to a the "head-butt" or "punch through". This technique enabled a quicker transition.

Warm-Up:

400 Meter Run

2 x 10 of ...

- PVC Overhead Squat

- Hip Extensions

- GHD Sit-Ups

- Kip Swings

- Push-Ups

- Dislocates

Muscle-Up Review ...

WOD:

5 Rounds for time of ...

(5) - 45# Dumbbell Thrusters

(5) - Muscle Ups

- Sub - (5) - Pull-Ups + (5) - Ring Dips

24:39, 25 Thrusters, 13 Muscle-Ups, 60 Pull-Ups, 60 Ring Dips

I did each muscle up setting my feet. I was more concerned about getting MU reps in than worrying about stringing them together. Rounds 2 and 3 were 10 MU's. I did 2 in the 1st round and 1 in the fourth.

Fun stuff. I'll look to decrease the time as I get better at muscle-ups.

Push Press PR & Some C2

2010-05-12T16:28:00.001-07:00

Yay!!!! Making some progress. Today's C2 Crossfit endurance was typical sneaky hard even after a push-press toes 2 bar super set.

Warm-Up:

Jump Rope - 2 Min

Baby Elephant

F2I w/ Rot

Push-Ups (Various Grips)

Chin Ups:

3 - Snatch Grip

3 - Reg Grip

3 - Narrow Grip

A1: Barbell Push Press:

A2: Toes 2 Bar

A1: 3 x 5, 3 x x (rest 60 secs)

A2: 6 x 10 (rest 2 Min)

A1: 2 x 5 - 135#'s, 1 x 5 - 155#'s, 1 x 3 - 165#'s, 1 x 2 - 175#'s, 1 x 1 - 185#'s (PR)

A2: All unbroken kipping T2B (need to work

WOD: C2

Interval 1: 3 Min on/ 3 Min off

Interval 2: 2 Min on/ 2 Min off

Interval 3: 1 Min on/ 1 Min off

Interval 4: 2 Min on/ 2 Min off

Interval 5: 3 Min on/ Done.

Int#: Meters: Avg/500 Meter:

1 802 1:52

2 550 1:49

3 294 1:42

4 546 1:50

5 811 1:50

Total: 3003 ~ 3 km.

Barbara - 1st Time Around

2010-05-11T17:44:00.000-07:00

Today was tough, but yes ... fun.

There were some clock malfunctions but with some guestimations I think I was able to get a time.

Warm-Up:

500 Meter Row

Baby Elephant

Plank Circles l,r

Side Plank w/ 10 leg lifts l,r

F2I w/ Rotation

Push-Up Complex - 15 (Various Hand Positions)

Sumo Squat 2 Stand

WOD - " Barbara"

5 Rounds for Time ...

(20) - Pull-Ups

(30) - Push-Ups

(40) - Abb Matt Sit-Ups

(50) - Body Squats

700 Reps, 37:38

Rd# : Time: Total Time:

1 3:30 3:30

rest 3:00 6:30

2 5:20 11:50

rest 3:00 14:50

3 5:26 19:16

rest 3:00 22:16

4 6:12 28:28

rest 3:00 31:28

5 6:10 37:38

Diane Take#2

2010-05-10T16:36:00.000-07:00

Good news I did improve my time and removed an Abb Matt from the handstand push-ups. I did alright on the front squats, but all in all, it was nice to get back in the gym.

Oh and this is the first day of the full Paleo diet 60 day challenge. I did well today and really didn't feel hungry. I'll keep you posted on updates.

Warm-Up:

400 Meter Run

15 reps of ...

- Knees to Elbows (figured out how to kip these)

- GHD Sit-Ups

- Scap Push-Ups

- PVC Overhead Squats (3 secs down, Hold 1 sec, come up 1 sec)

- Dislocates

- Barbell Romanian Deadlifts

Barbell Front Squats:

3 x 5, 3 x 3

1 x 5 - 95#'s, 1 x 5 - 135#'s, 1 x 5 - 185#'s

1 x 3 - 205#'s, 1 x 2 - 215#'s, 1 x 2 - 215#'s

(1 Rep Max = 225#'s)

WOD: "Diane"

21 - 15 - 9 of ...

225# Barbell Deadlift

Handstand Push-Ups

90 Reps, 7:34 secs (Rx) - 1 Abb Matt

(March 1 - 8:41 w/ 2 - Abb Matts on the Handstand Push-Ups)

I was able to do the deadlifts unbroken which was awesome, but instead of doing 11/10 8/7 5/4 of the handstand push-ups, I literally did 5/1/1/1/1/ ... and so on. I was smoked since my I didn't put the 225# barbell down.... pretty happy with the progress.

Finally Some Presses

2010-05-05T17:23:00.000-07:00

I enjoyed today's combo. Simple but very effective. Now for some time off and watching my fellow crossfitters compete and hopefully qualify for the Crossfit Games.

Warm-Up:

500 Meter Row

Baby Elephant

Kip Swings - a lot

Scap Push-Ups - 15

Ring Rows - 15

Alt Hand Push-Ups - 15

Sumo Squat to Stand - 10

5 Rounds ... NFT.

Barbell Press Cluster (10 sec rest after each rep):

5 Reps - 135#'s

Unbroken Box Jumps:

(20) - 24# Box

Rest 2 Minute after each round.

100 Box Jumps, 25 Presses

Prowler Pulls:

4 Trips @ 30 secs per Pull (183#'s)

Goat - Muscle-Ups:

3 x 1 Rep

I just could not string together any multiple rep sets. Oh well. I was 1 for 1 three times with getting up on each first attempt.

Helen - 2 Pood

2010-05-04T15:55:00.000-07:00

Today was a benchmark workout. Good news was I increased my time while using a heavier kettlebell. My kipping pull-ups were a little off since I haven't done them in awhile. Short but sweet workout.

Warm-Up:

500 Meter Row

2 x 10 of ...

- Baby Elephants

- Samson Stretch

- HSPU's

- Abb Matt Sit-Ups

- Back Extensions

WOD - "Helen":

3 Rounds for time ...

400 Meter Run

(21) - American Kettlebell Swings - (2 Pood = 70#'s)

(12) - Pull-Ups

1200 Meter Run, 99 Reps - 10:22

Good, but not great. All the rounds were unbroken except for the pull-ups on the 3rd round which was 6/4/2. The key here and like most crossfit workouts ... is not stopping. Keeping the rounds unbroken is the key.

Finally I won a Class

2010-05-03T15:45:00.000-07:00

... partly because I was swinging my dumbbell back like a kettlebell for the snatches for a portion of the workout. This enable me to use my hips a little more which enabled me to power out a few more reps before resting.

Fun times and I was fatigued a little after the Tough Mudder Race yesterday. My hip flexors and legs were tired which showed on the squats. It was nice to get after it today knowing that I will be taking a 4 day break while I attend the sectional competition for the Crossfit games with people from the gym.

Warm-Up:

400 Run

Baby Elephant

Prisoner Duck Walk

Hip Extensions

Supermans

Sumo Squat w/ Rot to Stand

Crossacks

Samson Stretch

Barbell Back Squat (3 x 5), (3 x 1):

(5) - Bar, (5) - 135#, (5) - 185#, (5) - 225#

(2) - 275#, (2) - 275#, (0) - 265#

I just could not get 3 reps with 275#. This was partly because of the fatigue from the race. I lacked power and explosiveness, which hopefully will enable me to get (3) reps of 275# next time.

WOD:

21-15-9 of ... w/ 45# Dumbbell:

(21) - Hang Power Snatch R

(21) - Thruster R

(21) - Hang Power Snatch L

(21) - Thruster L

(21) - GHD Sit-Ups

(15) - Hang Power Snatch R
(15) - Thruster R
(15) - Hang Power Snatch L
(15) - Thruster L
(15) - GHD Sit-Ups

(9) - Hang Power Snatch R
(9) - Thruster R
(9) - Hang Power Snatch L
(9) - Thruster L

(9) - GHD Sit-Ups

225 Reps, 15:30 Rx

Again, I was glad to finish first on this. This was partly because of my kettlebell work. My shoulders are traps can withstand some long workouts. Fun stuff.

Snarling and Foaming at the Mouth

2010-04-30T15:34:00.000-07:00

... that's what it took for the last 12 minutes of this workout. This was a mental battle today. It was nice getting in a good mentally challenging workout before the Tough Mudder. Rest tomorrow, 7 mile obstacle course race on Sunday.

Warm-Up:

400 Meter Run

F2I w/ Rot + Kick-Back

Baby Elephant

Samson Stretch

Warm-Up to Workout:

(1) - 95#, (2) - 135#:

10 - Romanian Deadlift

5 - Deadlifts

10 - Glute Bridges

10 Dynamic Kicks (each leg)

WOD: "McGhee":

AMRAP in 30 Minutes of ...

(5) - Deadlifts - 275#'s

(13) - Push-Ups

(9) - 24" Box Jumps

15 Rounds + (2) DL's @ 275#'s

77 DL's, 195 Push-Ups, 135 Box Jumps = 407 Reps in 30 Minutes

Not bad, but well like the title indicates, I was foaming at the mouth and snarling at the 12 minute mark. I had to dig down for the last 5 rounds. The key for me was to make sure each exercise was unbroken. I wanted to use the moment from the barbell going down to immediately go into the other reps. After the 10 round mark, the first 2 reps of the DL was solid, the last 3 reps were ... well pretty bad.

The push-ups were mostly unbroken and I fell off the box once ... I have a material burn on my arm from my inside elbow rubbing against my shorts. My shins were bleeding, and the top of my knee was scrapped. This workout was taxing on the body, but such is crossfit. Lifting 275#'s 75 times is nothing to be ashamed of.

Some Heavy Push Jerks

2010-04-28T16:13:00.000-07:00

Fun stuff today and I enjoyed the strength element before the Crossfit Endurance workout of a typical Wednesday.

Tomorrow is Crossfit and Hockey Game, Friday/ Saturday off, and Tough Mudder on Sunday ...

Warm-Up:

400 Meter Run

10 - Dislocates

20 - OH PVC Pipe Squats

20 - Kips

10 - Pull-Ups

F2I w/ Rot + Kickback

Shoulder Bridge/ Hip Bridge/ Squat

WOD:

5 Rds:

Barbell Behind the Neck Barbell Push Jerk (3 - 5 Reps):

1 x (5) - 135#'s, 1 x (5) - 155#'s, 2 x (5) - 175#'s, 1 x (2) - 185#'s

Rest 10 secs

+ (15) Elevated Ring Rows

Rest 3 Min

22 Push Jerks, 45 Rows

+ 4 Rds:

500 Meter Row, Rest 3 Minutes

Rd#: 1 2 3 4

Time: 1:43 1:42 1:44 1:46

2 Km, 6:50

Not too bad here, time was on target for the most part. I really dogged the first 200 meters on both the 3rd and 4th set and then tried to play catch-up. The lifting was solid and I really worked on getting my feet to hit at full extension at the same time.

Hockey and Crossfit tomorrow....

A Filthy Benchmark Workout

2010-04-27T15:27:00.000-07:00

This workout looked tough ... and well was tough. It was a real challenge and things went downhill quickly around the wall-balls. The back extensions killed my hamstrings which gave me no explosion when trying to drive the ball to the 10 foot target.

Warm-Up:

400 Meter Run

Baby Elephant - 10

Handstand Wall Walks - 4

1 Pood Kettlebell Halos - 10

Abb Matt Sit-Ups - 10

Dislocates - 10

Filthy "50":

(50) - 24" Box Jumps

(50) - Jumping Pull-Ups

(50) - KB Swings - 1 Pood

(50) - Walking Lunges (25 per leg)

(50) - Knees to Elbows

(50) - Push Press 45# bar

(50) - Back Extensions

(50) - Wall Ball - 20#/ 10 ft target

(50) - Burpees

(50) - Double-Unders

500 Reps, 29:18

The workout was unbroken until I reached the knees to elbows. The K2E round went 10/10/5/5/5/9/3/3. Then the Push Press was better with 30/11/9. Then the wall ball was another story with 7/8/5/5/5/8/4/3/5. The Burpees were 10/10/5/5/5/5/6/4. Double unders were literally one at a time.

A PR ... Sort of

2010-04-26T16:14:00.000-07:00

It wasn't a PR from the strength building portion, but from a muscle-up portion. This was a great confidence builder. I still have a slight "chicken-wing" issue with my right arm, but no where near the issue I was dealing with last week.

This week I'll go to Crossfit for 4 days, take Friday and Saturday off and then hit up the Tough Mudder Course at Bear Creek, PA outside of Bethlehem, PA. It's gonna be awesome.

Warm-Up:

3 Min Jump Rope

F2I

K2E - 10 Reps

Dislocates

Bergners Warm-Up

- w/ PVC pipe - Dip Shrug, Dip Elbows

- Muscle Snatch

- OH Squat

- Snatch Balance

- BTH Push-Press

- Push Press Snatch Balance

- (some more movements that I forgot ...) I did roughly 3 reps of each movement

Barbell Overhead Squat (3 Rep Max):

Working up to a 3 rep max.

1 x 3 - 65#, 1 x 3 - 95#, 1 x 3 - 115#, 1 x 3 - 135#, 1 x 3 - 145# - (NEW PR)

WOD - 3 Rounds for time ...

(15) - Barbell Hang Power Cleans - 135#'s

(15) - Burpees

6:33 Rx - (NEW PR), 90 Reps

This was tough and very mentally challenging. I did the 1st round unbroken on each movement. The 2nd round was divided into 8/7 - Power Cleans and unbroken burpees. The 3rd round was divided 5/4/3/3 and the burpees were 8/4/3.

GOAT - Muscle-Ups:

3 x 1 (NEW PR), this was the first time I was able to do 3 MUs in 3 attempts. I'll keep working up and I attempted another rep immediately after the other each time. Less of a chicken wing, but the right arm veered out each time.

Double Unders ... STINK!!!

2010-04-22T16:00:00.000-07:00

Mainly because I am terrible at them. I really just need to practice (much like everything that is Crossfit).

Warm-Up:

400 Meter Run

5 - Handstand Wall Runs

10 - F2I

10 - Box Jumps

10 - Dislocates

Groups

- Snatch Push Press

- OHS

- Pressing Snatch Balance

Snatch Balance:

1 x 3 - 65#, 1 x 3 - 85#, 1 x 3 - 95#, 1 x 3 - 105#

2 x 1 - 135#, 1 x 1 - 145#

WOD - "GHD Annie":

50 - 40 - 30 - 20 - 10

- Double-Unders

- GHD Sit-Ups

21 Minutes, 150 DU's and 150 GHD - Situps.

Goat - Muscle-Ups:

1 x 1, 1 x 1

I was trying to do 2 in a row. The sets of one rep were sloppy since my right arm was not staying close to my body, but I was very close to landing 2 in a row. I'll be back at it tomorrow.

I was Rocking it Solo Today ...

2010-04-21T16:41:00.000-07:00

I think the weather and the idea that Wednesday is Crossfit Endurance scared some people away. I'm trying to stick to the rotation of Thursday or Wednesday as my off day every other week. Although, I will be attending CFBWI tomorrow as I have confirm we will be strictly doing presses ... YAY!!!

Warm-Up:

2 Minute Jump Rope

10 - Baby Elephant

10 - Samson Stretches

10 - Knees 2 Elbows

Running Prose/ Rowing Review.

Since it was raining, I attempted the workout with the C2 Rower.

C2 - Crossfit Rower:

3 Rounds ... each interval's rest is the previous work period.

Rd# 250 Meter Row 500 Meter Row 750 Meter Row

1 49 secs 1:43 2:48

Rest 49 secs 1:43 2:48

2 55 secs 1:51 2:48

Rest 55 secs 1:51 2:48

3 51 secs 1:51 2:45

Rest 51 secs 1:51 Done

Total Work Time - 16:15, 4.5 km

I was glad that I stuck to a consistent time... Some weights tomorrow.

A Heavy Dose of Front Squats

2010-04-20T16:29:00.000-07:00

Well, it turns out we weren't supposed to increase our weight from round to round, but all in all it was a good workout. I was able to hit my 1 rep max on the 5th round, so that means to me my 1 rep max fresh should be around 235#'s.

Warm-Up:

400 Meter Run

10 - F2I

10 - Baby Elephant

10 - Sumo Squat 2 Stand

3 - Skin the Cats

10 - Crossacks

10 - GHD Hip Extensions

10 - Samson Stretches (5 each side)

6 Rounds NFT:

A1 - Barbell Front Squat (80% 1 Rep Max) - 2 - 3 Reps

rest 20 secs

A2 - Max Rep Pull-Ups

rest 4 minutes

Rd# 1 2 3 4 5 6

A1(Reps) 185#(3) 195#(3) 205#(3) 215#(2) 225#(1) 235#(0)

A2(Reps) 23 20 20 15 15 12

Total Pull-Ups - 105

Total Front Squats - 20 ( I did 5 reps of 135#'s to start and finish the workout)

6 Prowler Trips (1 Trip = 30 yards)

273# Sled (Sled + (2) 45# Plates)

180 Yards

AMRAP, but not really a Met-Con

2010-04-19T15:32:00.000-07:00

Today was my first time maxing out on good mornings. Since my work with kettlebells and I always felt I had a strong lower back, I was able to put up some respectable weight here. I stopped at 245#'s, but I really think 275#'s is attainable.

Warm-Up:

400 Meter Run

3 - Handstand Wall Runs

10 - Knees 2 Elbows

10 - Hip Extensions

10 - GHD Sit-Ups

10 - Dislocates

Barbell Good Mornings:

I worked up to a heavy 3 rep max. I think 275#s is do-able.

2 x 5 - 185#'s, 1 x 3 - 205#'s, 1 x 3 - 225#'s, 1 x 3 - 245#'s

PR - 245#'s (max 3 rep), could have done 275 - 295 for a 1 rep max.

15 Min. AMRAP of ...

(10) - Handstand Push-Ups (1 abb matt)

50 Foot Walking Lunge w/ 45# Overhead

7 Rounds. I was able to do 10 HSPU's all in a row for the 1st 2 sets. THen I did sets of 5, followed by sets of 3/2. The final round I did sets of 1 rep at a time.

70 HSPU's, 250 Feet ~ 84 Lunges.

Glute-Ham Raises:

3 x 5.

These are essentially hamstring curls.

Goat - Muscle-Ups:

I did a sloppy 1 rep with a kip. I'm working on a strict muscle up so I can go immediately into another rep. The goal here is to do sets of 5 - 7 MU's in a row.

CF Version's of 24

2010-04-17T09:23:00.000-07:00

This workout was right up my alley. It was all KB stuff, but if the proper technique is not used this workout can turn into a marathon. The SDHP' (sumo-deadlift-High Pulls) exhaust the shoulders and arms. If the hips are not used for both the SDHP's and the swings you are toast.

The 70# KB made technique even more of a difference.

Warm-Up:

400 Meter Run

2 x 10 of ...

- Kip Swings

- GHD Extensions

- Dislocates

3 Rope Climbs

Goat - Work on Something you are Bad at ...

1 x 1 - Muscle-Ups

- I did one on my third attempt. My goal here is to do them one right into another at the

first attempt

Double-Unders

"Jack Bauer"

Kettlebell Sumo-Deadlift-High-Pulls (SDHP)/ American Swings

21/3, 18/6, 15/9, 12/12, 9/15, 6/18, 3/21 - 70# KB = 2 Pood

8:29, 168 Reps

I didn't put the bell down until the 3rd set. I kept my hands on the bell until I was half way over. Then I had to break up the swings as I got fatigued. The key here is to drive with the hips on the High-Pulls and create that momentum to complete the rep. Keep the bell high in the crouch for the swings and drive with the hips.

Muscle-Up a day keeps the ... well not really

2010-04-16T15:00:00.000-07:00

Solid workout today and a real mental challenge. Almost beat the top guy at the noon class, then you basically smoked me with a minute left.

Warm-Up:

3 Min Jump Rope

F2I --> Sumo Squat

10 - Kip Swings

10 - GHD Back Extensions

10 - Crossacks

10 - Goblet Squats

WOD:

1500 Meter Row

(21) - 135# Barbell Back Squats

1000 Meter Row

(21) - 135# Barbell Back Squats

500 Meter Row

(21) - 135# Barbell Back Squats

17:50 Rx, 63 Squats, 3 K Row

The key here was not to re-rack the weight. All the rest I did was at the standing position. I just did 3 - 4 reps at a time and kept a steady pace. My t-shirt kept getting caught on my seat on the rower which disrupted my rhythm.

After several attempts both pre and post work-out I did my muscle-up for the day.

Kettlebell + Barbell Windmill:

1 x 5 l,r (53# KB bottom position, 45# Bar top position)

Muscle-Ups ... Check

2010-04-15T16:07:00.000-07:00

As I have been going to Crossfit, I really feel the muscle-up is the right of passage. It's technical, difficult, requires a Kip, body control, strength, and practice ... Thanks to Luke, I nailed it today for the first time ... then instead of leaving on a high note, I had to try one again ... and I nailed it even quicker ... I got it ... now the new Goat will be double unders and I still will practice the MU's so I can rep them out in a row.

Warm-Up:

400 Meter Run

10 - OH Squats

10 - Box Jumps

20 - Abb Matt Sit-Ups

10 - Kip Swings

10 - Scap Push-Ups

10 - Dislocates

Power Clean and Jerk + Body Weight Bench Press:

5 Rounds ...

A1 - 155# Power Clean + Split Jerk

A2 - 190# Bench Press

The first two rounds I completed the bench first waited and then completed the C&J's. *This was incorrect and resulted in inflated reps. The correct way to complete the super set was to start with the C&J's and move right into the bench press. It was the responsibility of the guy in front of you to get the weight ready.

A1 - Rd#: (1) (2) (3) (4) (5)

Reps: (*12) (*12) (6) (6) (7)

A2 - Rd#: (1) (2) (3) (4) (5)

Reps: (3) (3) (3) (3) (3)

Total Presses - 43

Total C&J's - 15

WOD:

AMRAP in 15 Minutes of ...

(10) - Handstand Push-Ups (Rd 1 and 2 were unbroken w/ abb matt, 3 - 6 - 2 abb matts)

(21) - American Kettlebell Swings 1.5 Pood (53#'s)

Sprint 200 Meters

The handstand push-ups were unbroken with 1 matt under my head for the first round. I did 8/2 for the second, add another matt for the 3 - 6 rounds and split them up 7/3. I was able to all the swings straight through. I actually was in the middle of the sprint when time expired so ...

6 Rounds in 15:20 as Rx.

Goat - Muscle-Ups:

1 x 1, 1 x 1

Luke helped me to wait and do a dead hang. Then swing forward while pulling your legs back and perform a kip into the dip position using the "false grip". This is one rep. I did 2 reps, but not in succession.

URgh ..... Double Unders

2010-04-13T16:21:00.000-07:00

Well 150 of anything is just plain tough, but double unders can be very defeating especially when you lose rhythm and have to go one at a time. I know I could have been sub 10 minutes if I could have at least done 20 DU's consistently in a row.

Warm-Up:

400 Meter Row

KB Around the World & Halos & Figure 8's - 10 each

2 x 10 of ...

- F2I

- Dynamic Kicks

- OHS

Group Medicine Ball Toss - 5 Minutes

WOD:

For Time ...

500 Meter Row

150 Double Unders

50 Burpees

14:19 Rx, 200 Reps

My double unders killed me ... oh well.

Goat:

1 x 5 - Standing Muscle Ups

1 x 5 - Kneeling Muscle Ups

Post WOD:

A1 - AMRAP - Pendlay Row Double Kettlbell - 60#'s

B2 - AMRAP - 25# Weighted GH Back Extension

OK ... now I'm done for the day.

Something New ... As Usual

2010-04-12T15:40:00.000-07:00

Today was another new combo. Today I under achieved on my front squats .... I could tell it was not going to be a good strong day of lifting. The workout went well, but T2B's killed me as I had to do the 15 reps in 3 x 5.

Warm-Up:

400 Meter Row

F2I w/ rotation and kick back + Sumo Squat

Back Extensions

Dynamic Kicks

Bergers Barbell Warm-Up w/ PVC

- Dip Shrug

- Dip Shrug Scarecrow

- Dip Shrug Muscle Snatch

- PVC Snatch to Power Position

Barbell Front Squat:

Assume - 225# Max Front Squat

3 x (5) - @ 80% = 185#'s

3 x (3) - @ 90% = 205#'s

I completed the 3 x 5, but struggled on the 3 x 3 of 205#s. I actually completed 1 x 2 and then 1 x 1 followed by 1 x 5 of 135#s. Fun stuff, but I was pretty smoked by the time I loaded 205#s

23 Reps, 15 Minutes

WOD - 3 Rounds for time ....

(15) - Hang Power Snatch - 75# Barbell

(15) - Toes 2 Bar

(50) - Body Squats.

11:38, 240 Reps.

I did all the hang power snatches w/o putting the barbell down on each of the 3 rounds, which was nice. However the T2B's were a different story. The 1st round I was able to do them straight through. The 2nd round I did 8 reps followed by 7 reps after a brief rest for my grip. The 3rd round was divided into 3 x 5 which ate up a lot of clock time. I was able to do all the snatches and squats for all 3 rounds ....

My grip hurts .... I simply must take better care of my hands, especially around the time we complete "Nicole".

Tabata is Bata

2010-04-10T07:40:00.000-07:00

... Ok that was cheesy but this workout sucked.

Warm-Up:

400 Meter Run

2 x 10 of ...

- Baby Elephant + Sumo Squat w/ Rotation

- Kip Swings

- KB Goblet Squat 35#

WOD:

Tabata = 8 Rounds of 1 Round = 20 secs of work w/ 10 sec of rest

Tabata - Pull-Ups

400 Meter Run in 3 Minutes

Tabata - Burpees

400 Meter Run in 3 Minutes

Tabata - Toes 2 Bar

400 Meter Run in 3 Minutes

Tabata - 20# Medicine Ball Slams

Score = Total Reps

Tabata #1 Pull-Ups 52 Reps (21, 13, 10, 8)

Tabata #2 Burpees 47 Reps (13, 12, 12, 10)

Tabata #3 T2B 35 Reps (12, 10, 7, 6)

Tabata #4 SlamBalls 70 Reps (19, 17, 15, 19)

Score = 204 Reps ... came in 3rd in the class ... not too bad.

Power Squat Cleans Gallore

2010-04-09T16:52:00.000-07:00

Wow ... this was pretty tough and like most crossfit workouts extremely mentally challenging. I simply need to practice some double under jump roping. These killed me on my time as I literally did bounce, bounce, explode (double jump) for each rep. Despite the lack of skill at that exercise, I was able to post a decent time.

Warm-Up:

2 Minute Jump Rope

2 x 10 of ...

Baby Elephant + Sumo Squat w/ rotation

Kipping Swings

Kettlebell Goblet Squat - 35#

Toes 2 Bar

Barbell Warm-Up/ Skill Review - Barbell & 95#'s

1. JVA Squat

2. Muscle Clean --> Front Squat

3. Romanian DL --> Power Clean --> Front Squat

4. 95# Squat Clean

WOD:

(45) Double-Unders

(45) Barbell Squat Power Cleans - 135#s

(45) Ring Dips

(45) Double-Unders

19:34 Total Work Time, 180 Reps

13:36 after the first set of DU's and Cleans. That means I was able to do the ring dips and the last set of DU's in 6 minutes. I really could see myself doing this workout in 14 - 15 minutes if I could complete the DU's in a respectable pace.

The squat power cleans are based on cleaning the barbell and catching it in the power clean position. Then instead of standing up the barbell to complete the lift, ride the barbell down into a full front squat. Come up to complete 1 rep. Drop the weight and re-clean from the floor.

I worked on doing both the cleans and dips in 5 x 9. For the 9 reps on each set I would work up and do 5 reps in a row. Take a breather and then complete the remaining 4 to finish the set. This was good from a mental standpoint so I wasn't intimidated by the daunting number of 45.

Fun stuff.... more tomorrow.

CF Endurance

2010-04-07T15:54:00.000-07:00

I was pretty drained today as we super set 800 meter runs with 1000 meter rows.... fun stuff and since my hands were torn up from 90 pull-ups yesterday, I was not able to practice the muscle-up or AKA my goat exercise.

Warm-Up:

400 Meter Run

Baby Elephant - 10

GHD Hip Extensions - 10

Push-Up Al Hand Positions - 10

Air Squats - 10

Crossacks - 10

Dislocates - 10

WOD:

3 Rounds for time ...

800 Meter Run

rest 3 minutes

1000 Meter Row

rest 3 minutes

38:21 Total Time, 23:21 Total Work Time

2.4 k Run, 3 k Row = 5.4 Km total.

... and I'm spent...

Nicole - Check 2/2/10 post

2010-04-06T15:22:00.000-07:00

This was Nicole again. This time I've been at crossfit for nearly 2.5 months. However, I tried a new strategy and well .... it worked slightly. However, I only increased my reps by 6.

I will say this time we did 5 rounds of elite ring push-ups, which we did not do last time. That may have something to do with it because I am in significantly better shape.

I tried to do 15 consistent reps rather than just going all out with no number in mind.

(2/2/10 - "Nicole")

AMRAP in 20 Minutes of ...

400 Meter Run

Max Rep Pull-Ups

Rd1 - 25, Rd2 - 14, Rd3 - 12, Rd4 - 11, Rd5 - 12, Rd6 - 11 = 84

Warm-Up:

400 Meter Run

10 Reps each of ...

- Baby Elephants

- Hip Extensions

- GHD sit-ups

- Rope Climb

- Handstand Wall Runs

- Dislocates

5 Rounds Max Reps of Elite Ring Push-Ups:

Rd1 - 20, Rd2 - 13, Rd3 - 10, Rd4 - 8, Rd5 - 8

= 59 Total Reps

WOD - "Nicole"

AMRAP in 20 Minutes of ...

400 Meter Run

Max Reps Pull-Ups

(score = total pull-ups)

Rd1 - 15, Rd2 - 18, Rd3 - 15, Rd4 - 15, Rd5 - 15, Rd6 - 12

= 90 Total Reps 2.4 Km.

The strategy was to complete 15 - 18 reps each round. I really want to break 100 and I think completing 18 reps for 6 rounds is the secret which would yield 108 reps. The elite guys were doing 125 reps.

I actually posted 75 reps at the gym because I can't add.

What's NFT

2010-04-05T15:52:00.000-07:00

Yeah we actually had a workout that was NFT or not for time. Fun stuff lifting some heavy weight. I got a PR on my overhead squat and felt like I could have done more. I'll get to 225#'s slowly but surely.

Warm-Up:

400 Meter Run

10 - F2I

10 - Sumo Squat w/ Rot

10 - Goblet Squat

10 - Dynamic Kicks

10 - Dislocates

PVC Pipe Complex:

1. BH Push-Press

2. OH Squat

3. Press to OH Squat

4. Plate Overhead Squats

Barbell Overhead Squats:

Lv 1 - 3 x (3); 3 x (1)

1 x 3 - 65#'s; 1 x 3 - 95#'s, 1 x 3 - 115#'s

3 x 3 - 135#'s; 3 x 1 - 145#'s (PR)

WOD

3 Rounds (NFT):

(6) Heavy Walking Lunges l,r (70# KB's)

rest 30 secs

(20) Ring Dips

rest 30 secs

96 Reps.

I did 20 dips for the first 2 sets, then broke up the last set as 8, 5, 3, 2,2

6 x 30 yard Prowler Pushes (w/ (2) - 45# Plates)

Fun stiff.

Goat:

3 x (5) - Muscle Up Transitions from Knees.

Ahhh Finally Some Rest

2010-04-02T13:53:00.000-07:00

Today I attended the noon class and started off the weekend right. It was a challenge and had me training at my Met/Con for nearly 25 minutes. I was glad that we weren't doing power cleans since we did them yesterday, but my joy was short lived. I always find most of these workouts don't look as bad on paper as they actually are ....

Warm-Up:

800 Meter Run

Baby Elephant - 10

Russian KB Swings - 10 - 35#

Goblet Squat - 10 - 35#

Dynamic Kicks - 10 each leg

Dislocates - 10

Skin the Cat - 2 x 3

Turkish Get-Ups (Max Heavy Reps):

1 x 1 l,r - 53#

1 x 1 l,r - 88#

2 x 1 l,r - 70#

I was glad I banged out a rep on each side with the bulldog. It has been awhile. My left side was a little weak and in that I mean less confident. My right side felt great. It took me 2 attempts on the left.

WOD:

5 Rounds for time ...

(40) - Double Unders

(30) - 24# Box Jumps

(20) - American Kettlebell Swings - 2 Pood = 70#

450 Reps, 24:32

Goat:

40 Meter Single KB Overhead Carry - 53# each side

40 Meter Single KB Rack Walk - 53# each side

80 Meter Single KB Farmer Walk - 53# each side

Workout was killer. I'm upset A.) I won't be trying out to represent the gym at the affiliate challenge for the crossfit games B.) I'll be missing tomorrow's Easter Egg Hunt and Spring Social and C.) I won't be working out..... oh well.

31 Days till Tough Mudder - www.toughmudder.com

OPT - Fun Stuff

2010-04-01T14:20:00.000-07:00

Continued with a hard week of Crossfit. I was happy that Chris omitted the AMRAP of Thrusters in 7 min. Turns out we actually were supposed to do them so the noon class got a break. No way I would achieved the time I did if we did the AMRAP.

Warm-Up:

500 Meter Row

20 - F2I w/ Rotation

15 - Hip Extension

20 - Abb matt sit-ups

10 - Kip Swings

15 - Scapula Push-Ups

Pendlay Row:

3 x 5 - 155#s, 3 x 3 - 185#s

Nice and slow here. Making sure you back is tight. No jerk here.

WOD - 5 Rounds for time ...

5 Rounds for time:

(5) - Power Cleans - 155#'s

(10) - Burpees

200 Meter Sprint

11:39, 75 Reps, 1K

There was supposed to be a 7 Min AMRAP 95# Thrusters then a 2 min rest before the WOD. I just can't even imagine ... should rest tomorrow, but it depends on whether I plan on working out on Saturday or not.

CFE - 400 Meter Sprints

2010-03-31T15:27:00.000-07:00

Well just some running today. I feel my form is getting better and I've been working hard on eliminating my heel strike. Today was some time to drill my personal goat exercise ... muscle-ups.

Warm-Up:

2 Min Jump Rope

Prose Drills

Crossfit Endurance:

Sprint ...

6 x 400 Meters (rest 2 Min between sets)

Rd1 1:33

Rd2 1:30

Rd3 1:28

Rd4 1:30

Rd5 1:27

Rd6 1:24

Pretty solid pace. The goal was actually staying with in 3 secs of each timed round. I was glad to improve my time toward the end of the 6 rounds.

WOD+ (Bonus)

GHD Sit-Ups + Split Squat Lunge:

3 Rounds of ...

(21), rest 30 secs

30 secs Lunges, rest 30 secs

Goat - Muscle-Ups:

3 x 5

I did 3 x 5 of working on the transition from my false grip into a the dip position with completing the dip for 1 rep. I started on my knees and worked on the transition. Fun stuff. I got quicker each time. The key here is carrying over this movement to a full muscle up.

Ouch My Hamstrings

2010-03-30T15:40:00.000-07:00

Still very tight in the area just above the knee at the base of the hamstrings. The Glute Ham Raises today were just plain tough, but it was nice to get the hamstrings loose and firing with the kettlebell snatches.

Warm-Up:

2 Min Double-Unders

10 - Baby Elephants

10 - Strict Pull-Ups

10 - Handstand Wall Runs (touch head and go down for each rep)

10 - Hip Extensions

10 - GHD Sit-Ups

10 - Ring Dips

WOD:

(substituted 40# DB Power Snatch w/ RKC 24 kg (1.5 Pood or 53#) Kettlebell)

1 k Row

1.5 Pood Kettlebell Snatch - 50 Reps (25 each side)

750 meter Row

1.5 Pood Kettlebell Snatch - 36 Reps (18 each side)

500 meter Row

1.5 Pood Kettlebell Snatch - 20 Reps (10 each side)

16:28, 106 Reps

+ Feet Elevated Ring Rows + Glute Ham Raises:

3 x (10) - 20" Box + (10)

The glute ham raises were new. Start like a typical GHD Hip Extension, whoever go down to parallel to the ground and go all the way until you are perpendicular to the ground. Very hard stuff especially after yesterdays hamstring blowout.

3 Workouts In 1 ... Sneaky Tough

2010-03-29T15:54:00.000-07:00

Fun stuff, but pretty long workout. First time I was formally instructed on a back squat and really my form wasn't too bad. My increased flexibility have really allowed me to increase my weight. 255#'s should be my 85% max, which would mean I could do a 300# back squat. A little low, but I'll keep working on the little things.

Warm-Up:

400 Meter Run

10 - Sumo Squat to Stand

10 - Handstand Wall Runs (Wall Run after each handstand walk)

10 - F2I

10 - KTE

10 - Dynamic Kicks

10 - Back Extensions

10 - Barbell Good Mornings

Barbell Back Squats:

Lv-1 - 3 x 5; 3 x 3

Lv-2 - 70% 3 x 5; 85% 3 x 3

I did a combination. I guestimated my max, but no one really knows since I have tweaked my form and focused on a full squat where the hip crease is below my knees.

1 x 10 - 135#'s

1 x 5 - 185#'s

5 x 5 - 225#'s

2 x 2 - 255#'s;

1 x 1 - 255#'s (I had to bail on the 2nd rep of the last set) I never bailed before without a rack, but actually it was easy since I did a lower back placement. I simply rolled the bar back and jumped forward.

45 Reps.

10 Rounds for time:

(10) - Barbell Deadlifts - 135#'s

(10) - Push-Ups

5:58, 200 Reps ... pretty solid

Weighted Step-Ups + Weighted Back Extensions:

3 Rounds ...

A1 - 20" Step-Ups (5) Reps Each Leg (10 total) w/ Double 35# KB's in Rack Position

Rest 30 secs

A2 - Back Extensions (15) Reps, 25# Plate

Rest 30 secs

75 Reps

320 Reps total

... between the 3 parts of the workout. The total workout with rolling out of the muscles, which was needed, but painful, the total time spent was 1 hour and a half. Long but a great way to start the week.

Pushing Through

2010-03-27T09:22:00.001-07:00

Today was nice out and the 800 meter runs were pretty solid. I was happy that I did the 1st two rounds of presses straight through.

WOD:

2 Min F2I

Alternate Hand Push-Ups - 20 Reps

F2I Samson Prisoner - 5 Each Leg

Kip Swing - 20 Reps

Barbell Warm-Up:

Behind the Neck

Press, Push Press, Push Jerk

Front

Press, Push Press, Push Jerk

For Time ...

800 Meter Run

(21) - Barbell Strict Press - 95#s

800 Meter Run

(21) - Barbell Push Press - 95#s

800 Meter Run

(21) - Push Jerks - 95#s

15:43, 63 Reps, 2.4 km

Fun stuff. I was able to do all 21 strict presses and all 21 push presses. The 800 meter runs were solid. I did 15 push jerks followed by 5 push jerks to finish the workout.

Rest day tomorrow.

Crossfit Kettlebell Work

2010-03-26T14:03:00.000-07:00

Short but effective work today. I increased the recommended weight to more or less work on the strength portion of this workout.

Warm-Up:

500 Meter Row

10 - Baby Elephant

10 - Dislocates, 10 - PVC Overhead Squats

Dynamic Kicks

Halos + Goblet Squats

5 Strict Pull-Ups (dead-hang)

Super Set:

3 Rounds ...

A1 - (20) - unbroken 20" box jumps

A2 - (15) - Knees to Elbows

Rest 30 secs after each set. I completed each round unbroken except the last set of KTE's were I did 10 and then finished up with 8.

1 Rounds for time ...

50 Feet Double Kettlebell Walking Lunge (53# KB's)

(21) - Kettlebell American Swings (2 Pood)

50 Feet Double Kettlebell Walking Lunge (53# KB's)

(15) - Kettlebell American Swings (2 Pood)

50 Feet Double Kettlebell Walking Lunge (53# KB's)

(9) - Kettlebell American Swings (2 Pood)

4:19. 150 Feet (30 Lunges), 45 Swings (70# KB)

The 53# KB's smoked my grip for the swings. Fun quick and effective.

Goat:

Drilled Handstand Push-Ups 1 x 7, 2 x 5, 1 x 4, 1 x 5, 1x 5

- Worked on slow and controlled with a wider grip.

Wednesday's Endurance

2010-03-26T14:00:00.000-07:00

Some C2 training. Ryan went over some key points on how to row correctly. I finally had an

Ah Ha moment and the movement clicked. Different parts of my body were really worked, which really ended being the correct parts.

Fun Stuff.

C2:

3 x 1 Min Row w/ 30 secs rest in between sets

2 x 2 Min Row w/ 45 secs rest in between sets

1 x 3 Min Row w/ 2 Min Rest

2 Rounds, I did roughly 5 k here in 28 minutes of work.

My strokes per minute were down, however I rowed longer as I really focused on a 1 sec pull with a 3 sec recovery.

Very Sneaky Workout

2010-03-23T15:29:00.000-07:00

Again, today was a lot harder than what was put on paper. Fun stuff with some grunting and noises at the end. It's funny when you see struggling with the same weight as you and an immediate respect is built.

Warm-Up:

400 Meter Run

2 sets of 10 reps each of ...

- KB 53# Halos

- Pull-Ups

- 20" Box Jumps

- Knees to Bar

- Baby Elephant

- GHD Back Extensions

Strength Element - Strict Pull-Ups:

5 Sets Max Reps

Rd#1 Rd#2 Rd#3 Rd#4 Rd#5

15 10 7 7 6

3 Minutes in between rounds.

Rest 5 Minutes

WOD:

AMRAP in 15 Minutes of ...

(5) - Push Jerks - 155#'s

(7) - Push-Ups

Spring 100 Meters (5 Lengths)

6 Rounds + Jerks

15 Minutes, 213 Reps, 600 Meters

Fun stuff, but very challenging. I was gassed on the 5th and 6th rounds. I had to do 3 jerks followed by 2 jerks on each round. I didn't even thing about attempting a 7th round.

Good Ole' Farmers Carries and Deadlifts

2010-03-22T15:39:00.000-07:00

It was nice to do some familiar exercises today. I really was able to make some serious gains once I added farmers walks, swings, and deadlifts into my routine. I like the GHD's as well since it really is a core and moreover a quad workout (think leg extensions).

Warm-Up:

400 Meter Run

F2I w/ Rotation + KickBack

10 - Dynamic Kicks (left/ right)

10 - Handstand Wall Runs

10 - Scapula Push-Ups

10 - Pull-Ups

10 - Baby Elephants

10 - GHD Extensions

Strength - Barbell Deadlifts:

Lv 1 - 3 x 3, 1 x 1

Lv 2 - 80% Max 3 x 3, 90% Max 1 x 1

I completed Lv 2 (assuming 335# as max)

1 x 10 - 135#'s, 1 x 5 - 225#'s

Workout:

3 x 3 - 275#'s, 3 x 1 - 325#'s

The 90% round was really supposed to be 300#'s, but 325#'s felt easy. I think I could max out around 350#'s. Next time we max out this is what I'll shoot for.

WOD:

3 Rounds for time ...

200 Meter Farmers Walk - Dumbbells 50% Body Weight (50# DB's)

- 4 Rounds of down and back

(15) - GHD Sit-Ups

(15) - 2 Pood American Kettlebell Swings (70#'s)

1.2 Km, 90 Reps, 11:32

Pretty pleased with the time. I could have shaved 1:30 if I didn't not attempt the 60# DB's for the first round. I was able to do the walks straight through. But the last 2 rounds were done with the 50# DB's and I was already smoked.

Fun stuff though ...

Kelly

2010-03-20T09:30:00.000-07:00

Simple put....

"Kelly"

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Time - 33:10

Reps - 300 Reps, 2K

This was tough. Enough said. Great way to start the day.

Quick like a Monkey ... or Bunny

2010-03-18T15:26:00.000-07:00

Another MetCom max today, which was surprisingly tough (as usual).

Warm-Up

400 Meter Run

10 Reps each of ...

- Sumo Squat w/ Rotation

- Hip & Back Extension

- Toes 2 Bar

- Scalp Push-Up

- Dislocates

PVC/ Barbell Warm-Up

- 10 Reps PVC, 5 Reps Bar

- Dip Shrug

- Scare Crow

- Muscle Snatch

Muscle Snatch:

Working up to Heavy 1 Rep (Not a Max)

(1) - 65#, (2) - 85#, (2) - 95#, (2) - 105#, (1) - 115#, (1) - 125#

Pendlay Row:

Lv 1 - 3 x (5) - 165#, 3 x (3) - 175#

Nice job here the 175# was just enough. The key is to stay fully strict in the deadlift down position and row to the chest with no movement in the back. Return the barbell to the ground, release your grip, and then continue on to another rep. Fun stuff and will really help to build the over-all deadlift.

WOD: 3 Rounds for time of ...

1 x Rope Climb (15ft)

(10) - Handstand Push-Ups

(20) - GHD Sit-Ups

(30) - Double Unders

2 Min Rest

Total Time is minus the 6 minutes of rest

I completed the workout as prescribed.

14:31, 180 Reps with 45 ft of rope climb.

I need to work on using my legs more quickly. I abandoned them early and went to a "all arm" climb. I just used my legs to slowly bring myself down, which I felt was a little more difficult. Fun stuff. I definitely could see the improvement on the HSPU's. I was able to do all 10 w/o coming down on the first 2 rounds. The last round I did a set of 5, then 4, then 1. Good stuff.

I really need to work on double-unders. They really slowed me down here. I was able to do them consistently but with a single jump in between.

I just kept Running ....

2010-03-17T16:42:00.000-07:00

Some sprints today for Crossfit endurance.

Warn-Up:

Jump Rope ~ 2 Min

Rope Climb x 1

F2I Lunge

Prose Drills

Sprints:

4 x 200 with 1 Min Rest

Rest 3 Minutes

2 x 400 with 1 Min Rest

Rest 3 Minutes

10 sec sprint w/ 30 sec rest for 400 meters (~ 5 Rounds)

Fun stuff but my calves will be very sore tomorrow.

1st Day Back

2010-03-16T15:38:00.000-07:00

... from Las Vegas ... and man was a slow and tired. I had no explosiveness and was struggling to complete with workout as prescribed. This was due mainly to lack of sleep and poor diet. Also it's hard coming back from a week's abcense and hitting the gym hard.

Warm-Up:

F2I

Dislocates - 10

OH Squat - 10

Skin the Cat - 2 x 3

Hip Extensions - 10

Baby Elephant Extensions

Standing Barbell Press + Weighted Pull-Ups:

A1 - Barbell Press - 10 Reps (85 #'s 3 sets, 105#'s 2 sets)

A2 - Weighted Pull-Ups - 35# DB

10,8; 10,7; 10,5; 10,5; 10,4

I started with 85#'s for the 1st 3 sets and then increased the amount. I could have done probably 115# here, but I thought we were doing Clean and Jerks so yes .... I got conservative.

21 - 15- 9 of ...

Power Hang Cleans - 135#'s

Clapping Push-Ups

90 Reps, 7:38

I should have been under 5 minutes, but the power cleans, although hang cleans, were tough. I my grip was smoked mainly because my hip drive and dip were weak.

Mental Toughness

2010-03-13T13:17:00.000-08:00

Today was a workout that I missed on Thursday. It looked no where near as tough as it actually was. This workout was very challenging since my diet has been off, my energy stores were very low and this workout drained me and then the little kick in the face at the end added to the toughness of the workout.

I was motivated to finish before the GT game today.

Double Kettlebell Clean & Jerk + Swings:

Every Minute for 20 minutes Complete the following ...

1 Rep C&J - 70#'s

6 Reps American Swing - 70# (2 Pood)

120 Swings, 20 C&J's

This was tough. The C&J's got quicker and actually better as I got fatigued but the american swings with the 70# KB was draining. It only allowed 20 secs of rest per minute.

3 Rounds Max Reps of ...

1 Min Max Reps Handstand Wall Runs

1 Min Max Reps Split Squat Cycle Jump Lunge

1 Min Max Reps Push-Ups

Rd# Reps HS Reps Jumps Reps PU's

1 (2) - 30 secs 35 25

2 (1) - 40 secs 40 34

3 (1) - 44 secs 44 24

202 Reps, 115 sec handstand hold

Crossfit ======> Gauntlet

2010-03-12T16:19:00.000-08:00

Here is the actual crossfit BWI workout:

Press

Lv1 5-5-5-3-3-3

Lv2 75%x5x3, 90%x2x3

3 Rounds

20 Wall Ball 10 ft target 20/14

10 Ring Push Ups

20 GHD Sit Ups

10 Pull Ups

... and this is what I did at the Gauntlet since I missed class today after being in Las Vegas for over a week. I was really able to stay on target with the workouts, but the lack of sleep, disregard to my diet, and really not being on any sort of schedule led me to really suck some wind on this workout.

Double Kettlebell Military Press:

3 x (5) - 53#'s slow and controlled

3 x (3) - 70#'s

Nice and strong here. Keeping my lower body quite and focused on strong tense legs and core.

3 Rounds for time ...

(20) - Wall Ball 10 feet target, 18#'s

(10) - Kettlebell Push-Ups

(20) - American Kettlebell Swings (1.5 Pood = 53#'s)

(10) - Elite Ring Pull-Ups

13:21, 210 Reps

This was challenging and I had to break up the pull-ups because each one was basically strict from a dead hang. Plus my grip was smoked after the swings and wall balls.

Tailpipe ... What?

2010-03-03T17:40:00.000-08:00

There was an interesting twist today's workout....

Warm-Up:

3 Min Jump Rope

Foam Roll --> Lats/ Thorasic Back

Sumo Squat 2 Stand w/ Rotation

Barbell Snatch Warm-Up Complex

5 Reps Dip Drive Shrug

5 Reps Dip Drive High Elbows

5 Reps Dip Drive Muscle Snatch

5 Reps Overhead Land Low, Mid, Full

5 Reps Barbell Snatch

Barbell Power Snatch + Overhead Squat:

Lv1 - 3 x (3) - 95#'s, 2 x (1) - 115#'s, 1 x (1) - 125#'s

(Lv2 - 3 x (3) - 85%, 3 x (1) - 90%)

WOD - Superset:

A1 - Pendalay Row 4 x (5) - 185#'s

A2 - GHD Sit-Ups 4 x (20)

The rows were done from the deadlift bottom position. No movement from the back as it and the legs remain perfectly still. This is to increase the load for your deadlifts be training your back and lats to under go the load. We thought this was it ...

Tailpipe:

5 Rounds of ...

250 Meter Row (partner holds double KB's in the rack position) ~ 49 sec

60# Double Kettlebell Rack Hold ~ 40 sec

Fun workout and pretty draining. The tailpipe was well ... ridiculous.

Sneaky Hard Workout

2010-03-02T16:16:00.000-08:00

This workout didn't look as challenging on paper than it actually was. The 1k row at the end was killer.

It was also a true representative of how Crossfit rolls because 3 of my buddies and I were head to head which pushed us harder. All of us felt sick at the end ... which in this case is a good thing. The ongoing joke is our training for the toughmudder.

www.toughmudder.com

Warm-Up:

400 Meter Run

Baby Elephant

Lunge with kick + rotation

Gainers (F2I) Standing

Jump Squats

PVC Pipe Complex

OH Squat - Normal - 10

OH Squat - Hands Wide - Feet Wide - 10

OH Squat - Hands Close - Feet Wide - 10

OH Squat - Feet Close - Hands Wide - 10

Javaline

Elbows Up

WOD:

3 Rounds for time of ...

(20) - Barbell Push-Press - 95#'s

(20) - Pull-Ups (Kipping)

... then 1 K row after the 3 rounds.

12:12, 120 Reps

The 1st set I was able to do all the presses and all the pull-ups at once. The 2nd set was divided into sets of 10. Then the last set were sets of 5 - 6 reps. The key here to improve on time is eliminating the breaks. Let's face is a 1K row at 150 Meters/ 1Min means that you will take 4 minutes for the distance. I really don't see too much improvement here in the long run.

Diane

2010-03-01T15:16:00.000-08:00

Today's workout was a benchmark workout. It was nice to get a PR on the front squat today. Even though I was tired, I was able to set a new record.

Warm-Up:

400 Meter Run

F2I w/ Rotation

2 Times ....

10 - Scapula Push-Ups
10 - Band Face Pulls
10 - Band Extension Rotation
10 - Kettlebell Goblet Squat - 35#
PVC Pipe Complex

Heavy Front Squat:

Working up to a single rep heavy, not necessarily your 1 rep max. Just a heavy weight you can do correctly.

(3) - Bar, (3) - 95#'s, (3) - 135#'s, (1) - 185#'s, (1) - 215#'s, (1) - 225#'s (PR)

"Diane"

21 - 15 - 9 Reps of ...

225# Barbell Deadlifts

Handstand Push-Ups

Time - 8:4, 90 Reps

I did the HSPU's with (2) Abb matts below my head. The 1st 11 I did all the way to the ground. I went to the 2 matts and completed the reps in sets of 3 to 5. Fun stuff. I was glad I did not make to go to wall walks. I also bent my right leg for balance and guidance along the wall.

Saturday's Pain

2010-02-27T10:03:00.000-08:00

Today's workout was typical Saturday fashion, where the workout takes you to a mental and physical wall usually around the end of the second set. The runs on this workout were tough for the first 200 meters and then I felt recovered at the second 200 meters.

I also figured out that if I shaved 2 reps of thrusters, I could get 5 - 6 more reps of swings. So my goal (after the 2nd set) was to get 10 thrusters per set w/o setting the weight down. This gave me 20 seconds of rest before I went all out on the swings. This enabled me to stay consistent with my reps.

Warm-Up:

500 Meter Row

F2I w/ Rotation - 10

Dislocates - 20

Overhead Squat w/ hands together - 10

Crab walk w/ Hip Bridge - 10

Barbell Press - 10

Front Squat - 20 (2 seconds down, 2 seconds up = 1 Rep)

5 Rounds for Max Reps of ...

1 Min 95# Barbell Thruster

1 Min 53# (1.5 Pood) Kettlebell Swings (American)

Run 400 Meters

Rest

Each rounds is set at 6 minute intervals. So the amount of time remaining after the 400 meter run is rest before the next round/ 6 min interval begins. The total time is 5 rounds of 6 minutes or 30 minute workout.

30 Minutes, 206 Reps

Rd#: Reps (Thrusters + Swings):

1 42 (15, 27)

2 39 (15,24)

3 38 (10,28)

4 38 (10, 28)

5 39 (10, 29)

206 total reps, 60 Thrusters, 139 Swings, 2k Run

Power Elizabeth

2010-02-26T15:30:00.000-08:00

Fun stuff today. I thought my power cleans were coming around, but turns out I still have some work to do.

Warm-Up:

Jump Rope - 3 Minutes

10 - 15 - Baby Elephants + Sumo Squat

10 - Various Grip Push-Ups

Dislocates

Barbell Warm-Up (Mid-Thigh, Pockets, and below the Knee)

Weighted Pull-Ups:

5 x 3

(3) - 45# Plate, (3) - 45# Plate, (3) - 45# Plate, (3) - 53# KB, (3) - 63# KB + 10# Plate

I alternated the barbell warm-up increasing the weight with the weighted pull-ups. Pull-Ups felt great. Warming up was a little tough because it seems as I focus on one part of the barbell clean, another flaw seems to present itself.

Power Elizabeth:

21 - 15 - 9 Reps of ...

135# Barbell Power Cleans

Elite Ring Dips

90 Reps, 7:00

Nice work here. Since the cleans were not hang cleans, the barbell had to start from the ground each time. I didn't have to release my grip of the bar, but rather "kiss" the ground and then go right into another rep. I plowed through the 21 rep set, but then went 8, 7 for the 15 rep round and 5,4 for the 9 rep round. I divided the ring dips similarly.

Barbell Snatches Gone Bad

2010-02-24T15:32:00.000-08:00

... literally. This movement is a real challenge. It's dynamic, quick, and requires a lot of power. The technique alone can send your mind spinning. But as practice makes perfect, I simply have to keep at it. Doing the movement once or twice every two weeks is not cutting it.

I feel my power cleans have gotten a lot better, so I'll use that momentum to carry over into my snatches. I need to get stronger on my overhead squats and work on pulling the bar back and jumping under. My main problem is landing/ leaning forward. I'll try and drill some light weight and work from there.

Warm-Up:

800 Meter Run

Dyna Kicks 20 ea leg

Goblet Squats - 20 - 16 kg KB

Crossachs

Dislocates

Barbell/ PVC Pipe Warm-Up

Power Snatch + Overhead Squat:

Lv 1 - 3 x 3 x 3 x 1 x 1 x 1

(3) - 65#, (3) - 95#, (3) - 95#, (3) - 95#

I didn't get a chance to do the sets of 1 rep because we were on a 4 man rotation. I felt the weakest once I was moving the barbell into the overhead squat position at the bottom. By the end of the 3rd rep overhead squat, I was smoked ...

15 Min - AMRAP:

(21) - Wall Balls - 10 ft Target - 20#

(12) - Toe2Bar

6 Rounds, 12 Wall Balls

Total Reps - 210

I need to work on getting the ball to the target more consistently and not having a ball under me to judge my squat depth. This was a good kick in the rear and 15 minutes flew by.

Sprinting C2 Style

2010-02-23T15:49:00.000-08:00

This was surprisingly challenging and I actually got a cramp at the end. This was a perfect workout because at the last 5 seconds of each 30 seconds interval I really hit the wall.

Warm-Up:

80 - Double Unders

10 - Baby Elephants

10 - Ring Dips

10 - Strict Pull-Ups

10 - GH Situps

C2 - Sprints:

10 x 30 secs all out sprint (level 4)

rest 2 min after each set

170, 170, 180, 165, 161, 162, 163, 158, 160, 161 = 1650 Meters

I set the re-row setting to count down on my own display from 30 secs. This was key as the rower determined my meter total per set. I did this after the 3rd set, which is when my numbers declined. This was because the first 3 sets added some "glide" which inflated the values. We can call these "outliers".

Low Key

2010-02-22T15:48:00.001-08:00

Well, thanks to the *ss kicking Ryan gave us last week, we're starting simple just to make sure we all have recovered. It was a nice workout "Not For Time" with reps, weight, and a technique review.

Warm-Up:

500 Meter Row

Twice ...

10 - F2I

10 - Hip Extensions

10 - Halos + 10 - Goblet Squats

10 - Lower Back Rollout

Barbell Front Squat:

85% 5 x 3

(3) 95#'s, (3) 135#'s, (3) 155#'s, (3) 185#'s, (3) 190#'s, (3) 185#'s

I completed all 3 reps for each set at each weight. I went off of a (3) Rep Max of 195#'s, but the point was 85% of a 1 rep max. 190#'s was just perfect enough to be challenging on the 3rd rep. I'll try and really get to my 1 rep max so I can really have some real solid numbers.

4 Rounds - NFT:

(10) - Dumbbell Alt. Hang Split Cleans - 45#'s

(10) - Feet Elevated Ring Row

Max Ball Slam Reps - 1 Min - 20# Ball

(10) - Clap Push-Ups

203 Reps.

The ball slams were tough and they were actually a substitute for the clap push-ups, but I felt pretty good and the ball slams were challenging, so I did both. Fun stuff.

The front squats felt great and I really think by taking a wide grip, keeping my elbows up, and anchoring the weight on my shoulders/ using my lats was key. I want to attempt 225#'s for a 1 rep max.

Crossfit Pregame

2010-02-20T08:35:00.000-08:00

Fun stuff before the GT vs. MD game at 2 pm. This workout actually on paper didn't seem that intimidating, but .... well ... it was.

Warm-Up:

2 Min Jump Rope

10 - Sumo Squat w/ Rotation

Dislocates

20 - Prisoner Jump

20 - Hip Extensions

WOD:

3 Rounds for time ...

(21) - Dumbbell Squat Snatches (left hand) - 40#'s ( I did the 35# KB)

(21) - L-Pull-Ups

(21) - Dumbbell Squat Snatches (right hand) - 40#'s ( I did the 35# KB)

(21) - L-Pull-Ups

Pull-Up Progression:

Strict Pull-Ups, Band Pull-Ups, Kipping Pull-Ups.

31:10, 252 Reps

I was able to complete L-Pull-Ups for the 1st set on the 1st round then I moved to strict pull-ups on 2nd set in the 1st round. Then well the last 2 rounds were kipping with bands.... I was smoked. This workout was tough. I ended up doing 3 sets of 7 reps for each to divide up each movement/ round .... fun, but challenging. Seems like a typical Saturday.

Heavy Thrusters

2010-02-19T15:41:00.001-08:00

I haven't gone heavy with the thrusters until today so it was a little different than focusing on reps. The form is the same, but actually more important as you pile on the pounds.

Warm-Up:

400 Meter Run

Dislocates

10 - Crab Walk Should Extension/ Bridge

10 - Sumo Squat Stand w/ rotation

10 of each - barbell muscle clean, front squat, press, push-press

Thrusters:

5 x 3

(3) - 95#, (3) - 95#, (3) - 115#, (3) - 145#, 2 x (3) - 165#

6 Sets of 3 Reps.

I was really working up to my 3 rep max here which was not known. Now I can say that is was 165#'s ... pretty good. I could see some improvement here as my front squat gets better.

"WOD"

10 Min AMRAP of ...

(4) - Handstand Push-Ups

(8) - American Kettlebell Swings - 88#'s

(12) - GH Sit-Ups

6 Rounds ....

The HSP were optional and the original workout had 2 Pood KB (70#'s) rather than the 88# Bulldog.

Fun stuff.

I'll take (2) Prowlers Please

2010-02-19T15:30:00.000-08:00

Wednesday was crazy busy as I had to watch Lost before I went over to a friends house. I didn't want to by "that guy" and show up without watching and make people not talk about it.

So ... here was Wednesday's workout.

Warm-Up:

250 Meter Row

2 Max Time Handstands

10 Dislocates

10 Squats

10 Crossacks

10 Dynamic Kicks

Barbell Clean Complex/ Warm-Up:

RDL, Muscle Clean, Front Squat, Tall Clean

Barbell Clean and Jerk:

80% 3 Rep Max = 150#'s, 3 x 5

(3) - 95#'s, (3) - 135#'s, (3) - 145#'s, 5 x (3) - 155#'s

24 Reps

As soon as you complete the jerk, finish then drop the weight and immediately go into another clean for 3 reps. My cleans were solid and I did a split jerk which I really improved as I moved along. It was nice improving on form as I increased the weight. I have a lot of technique flaws that once corrected, will result in increased reps/ weight.

5 Rounds for time ...

(25) - 24" Box Jumps

Prowler x 2 (200 Meter Row)

Rest 2 Min

Rounds 1 - 5 averaged 4 Minutes including the rest. The prowler was a lot tougher than the rows. I went down on the upper grip and back with the lower grip twice roughly 30 yards each trip for a total of 60 yards each round.

Total Time - 17:48

I think my time was lower as I had to wait on an open box/ prowler so I tried to compensate by stopping the stop watch, but this contributed to a longer rest period which was more recovery.

Hero Workout .... Gone Bad

2010-02-16T15:36:00.000-08:00

Well, before today's workout and I was complaining on how sore I was, Ryan let me in on a secret.... 1 week per month is difficult ... well I'm well into that week. My body aches and I really am trying to beef up my diet and work on Carb replenishment as well as a focus on BCAA's in both supplement and animal meat form.

I actually found a new recipe for my "HomeBrew" which is my recovery shake.

2 Scoops Protein (48 grams)

8 oz. Milk

12 oz. Apple Cider (should be around 24 oz.)

8 oz. Water

5 Frozen Strawberries/ or 1 Cup

1 Banana

5 Grams - Glutemine

5 Grams - BCAA's

1 Tbsp - Honey (Glucose)

1 - 3 Pinches of Salt

This was actually delicious. I think I remember a strawberry and apple sauce combo growing up. Maybe Jello made it and I think I might have had it in my lunch a few times ...

Warm-Up:

400 Meter Run

15 - Baby Elephant Walks

15 - GH Sit-Ups

15 - GHD

15 - Various Grip Push-Ups

WOD - Hero Workout (In memory of the death of the ice luger):

3 Rounds for time ...

(35) - Double Kettlebell Suitcase Deadlifts

1000 Meter Row

(50) - GH Sit-Ups (Knees to Elbows)

36:38, 255 Reps, 3k Row

This was freakin impossible. I originally started with knees to elbows but after what seemed an eternity doing just 30, I switched to the GH sit-ups which were just as hard. This was a very challenging workout. Anything where you are moving for 35 Minutes straight is hard.

It's always still fun though.

10 Rounds of Pain

2010-02-15T15:52:00.001-08:00

Well, today was simple but proved to be very challenging. It was fun and I think very humbling as most crossfit workouts are. The overhead squats were very humbling. Just when I think I'm at a pretty decent fitness level, Ryan challenges me with his 300# overhead squat ... which is super human. I battled with 115#'s as I tried to groove in some muscle memory.

Warm-Up:

500 Meter Row

2 Minutes - Hand Stand Run (6 Reps)

10 Reps each of ...

F2I

Prison Duckwalk

Superman (3 secs)

Kip Swings

Hindu Push-Ups

Overhead Barbell Squats:

80% of 3 Rep Max = 115#'s

5 x 3

Started out and worked up to the above.

(5) - Barbell, (5) - 95#'s, (5) - 95#'s

10 Rounds of ...

10 Pull-Ups

10 Push-Ups

11:43, 200 Reps

I felt pretty good here. I stuck to the 10 pull-ups without stopping for 6 rounds, which was pretty good. I then moved to sets of 5 reps and then the last set was divided into 2's and 3's. Once i got loose and the warm-up did that very well, I was away and lifting. The overhead squat is really technical and the set up (much like any squat) is 65% of the lift. I wanted to make sure the barbell was back enough where my lats were engaged and my squat was slow and powerful focusing on driving my heals into the ground.

Another 4 weeks of consistent attendance and then I will begin 2-a-days to really work on increasing my Olympic lifts.

OverHead Squat

Back Squat

Front Squat

Snatch

Power Clean

Clean and Jerk

Unnamed Benchmark Workout ...

2010-02-13T10:33:00.000-08:00

This was a challenge. Especially since we knew what we were getting ourselves into. The running in the beginning and the end were just slaps in the face.

I also brought the 88# KB into the gym for some fun.

Warm-Up:

2 Min Jump Rope

Baby Elephant Walks - 10 Reps

Sumo Squat 2 Stand w/ Rotation - 10 Reps

Hip Extension - 20 Reps

Dislocates

WOD:

800 Meter Run

150 Wall Ball - 20#'s @ 10 feet target

800 Meter Run

20:02

I wanted to stick to a plan, but more or less fell short as I got fatigued. I had to use a ball behind me to gage how far I had to go down. The plan was 10 x 15 w/ 20 sec rests. But it looked more like this.

7 x 15 w/ 20 sec rest

1 x 5 w/ 20 sec rest

4 x 10 w/ 20 sec rest

total = 150 reps

Annie and some Strength

2010-02-12T15:53:00.000-08:00

Great workout today. I was glad that we super setted the weighted pull-ups with standing barbell presses. I really enjoyed the heavy low rep work, which is really how you put on size and increase your strength.

Warm-Up:

500 Meter Row

2 Rounds of ...

Walking Pistol 1/2 Floor Length

F2I 1/2 Floor Length

Kettlebell Halos - 53# KB (10 Reps)

Handstand Wall Runs (5 Reps)

Skin the Cat - Elite Rings (5 Reps feet to floor)

A1 - Barbell Standing Presses + A2 - Weighted Pull-Ups:

5 Sets of ... A1 (3) + A2 (3)

A1 - Press 145#s - 1 Rep, Rest 10 secs, 1 Rep, Rest 10 secs, 1 Rep

rest 90 secs

A2 - Weighted Pull-Ups 30#'s (set 1 and set 2) 40#'s (set 3 - 5) - 3 Reps

rest 90 secs

... repeat

15 - 20 Minutes, 30 Reps

Great judge of weight. I was able to complete all the reps and the last rep of the 145#'s was just challenging enough. The weighted pull-ups were nice and strict. Starting from a dead-hang each time and a slow negative. I should have been doing the 53# KB here.

"Annie"

50, 40, 30, 20, 10, ( I did 5 reps at the end) of ...

Jump Rope Double Unders

Sit-Ups (Unanchored Frog)

Time - 18:40

Reps - 310 Reps

Fun stuff. We heard a nasty rumor that tomorrow's workout is run 800 meters, 150 Wall Balls, followed by a run for 800 meters .... man Sunday will be painful.

Crosfitt in a Blizzard

2010-02-10T14:59:00.000-08:00

... today the gym was closed, so was work, and basically everything in the state of MD. The state has issued a severe storm warning , a severe blizzard warning, and basically said that only emergency vehicles are allowed on the roads.

So incorporated todays's original strength portion followed by some Tabata mash-ups.

Barbell Power Clean +Barbell Hang Squat Clean

+ Double Kettlebell Push Jerk + Double KB Split Jerk:

135#'s Barbell

70# KB's

3 Sets of 5 Reps each (50 total reps), 18 Minutes

This was tough, but my barbell cleans really started to come around. I was able to really generate some power from my hips so I could clean the barbell high on to my shoulders for a really solid finish with my elbows high and my butt back in the power position. Because my rhythm was working on the power cleans, the power clean squats were pretty easy. The double KB jerks were challenging just because the double 70's are ... well heavy.

Tabata Mash-Up:

8 Rounds of ... (w/ 20# vest)

20 secs on - Split Squat Lunge Cycle Jumps/ 10 secs off

20 secs on - Sit-ups/ 10 secs off

8 Min, 174 Reps

The lunges were tough especially with the weighted vest. The sit-ups were a nice recovery for my legs. I really started to get unstable towards the end of each lunge set. I averaged around 14 lunges (7 each side) per set/ round. ... Fun stuff.

224 total reps, 26 minutes

With this workout and after shoveling for 1.5 hours, I look forward to a nice rest/ maybe endurance session tomorrow ... depending on the weather.

My first "JT"

2010-02-09T15:40:00.000-08:00

This was a very humbling and challenging workout. It's odd that you can be good at one thing or lift and really terrible at a "baby" gym exercise. The hand-stand push-ups were killer and then the ring dips just added insult to injury.

Warm-Up:

2 Minute Jump Rope

Dislocates

Shoulder Crab Walk (1/2 Floor)

Y,T,L (shoulder warm-up)

Floor Dynamic Blackburns (shoulder warm-up)

Scapula Push-Ups

"JT"

21, 15, 9 of ....

Handstand Push-Ups (Wall Walk-Ups as Sub)

Ring Dips

Push-Ups

135#'s, 23:23

Well I tried my best and I was able to do the 21 reps for the handstand push-ups, but after the round of 21 ring dips and 21 push-ups, my arms were jello and even doing a handstand was scary. So I substituted the wall-walks, which are not easier and take twice as long. This was a challenging workout before we get snowed in again ...

CrossfitBWI @ the Gauntlet

2010-02-08T17:13:00.000-08:00

Well after the 30" of snow I had to make other arrangements for the workout. Since I was unable to go to work, I stayed at home and tried to mimic the CrossfitBWI workout of the day here at the house.

Barbell Deadlift:

1 x 5 - 185#'s

3 x 5 - 291#'s.

I was supposed to keep the DL's at 85% of my max which would be around 285#'s. I had to make due since I only have plates for 185#'s and with (2) - 53# KB's on the end, the result was 291#'s.

(CrossfitBWI) For Time ....

1k Row

30 - 95# Push-Press

50 - GH SitUps.

(Gauntlet) For Time ....

175 - Single Kettlebell Russian Swings - 53#'s (5 Minutes)

30 - Double Kettlebell Push-Presses - 53#'s

50 - Sit-Ups (Feet together ... to remove the hips)

I did the swings in lieu of the rows since I didn't want to go running. Swinging for 5 minutes straight I figured was the equivalent since a 1 K row should take me 5 minutes or so... The push presses were the same and the sit-ups were the closest thing to the GH sit-ups that I had.

Total Workout Time - 11:18

Total Workout Reps - 255

Nasty Girls on a Snow Day

2010-02-05T15:30:00.000-08:00

Well since Armageddon is happening by ways of a snow storm, I was able to leave work early and hit up the 4:30 class. I was the lone participant until a boat of people showed up right at 4:30. Fun stuff today as we went over muscle-ups.

Warm-Up:

500 Meter Row

F2I Lunge w/ Rotation - 10

Movement Review - Muscle-Ups, Floor Press

Barbell Floor Press:

95# (5 Reps), 135# (5 Reps) - Warm-Up

5 x 5, 185#'s (5), 205#'s (5), 215#'s (5), 225#'s (5), 235#'s (5)... PR ...

"Nasty Girls"

3 Rounds of ....

(50) - Body Squats

(7) - Muscle-Ups, (Not as prescribed here, I completed them from my knees)

(10) - Hang Power Cleans - 135#'s

11:41, 201 Reps.

I really need to work on resetting after my cleans. Jumping up with shrugging and getting my butt back into the power position quickly is the key. The squats and muscles ups really fatigued me for the power cleans .... fun stuff. I reached a PR on the floor presses.

CE

2010-02-04T15:09:00.000-08:00

Some Crossfit Endurance today. I elected to use the C2 Rower as the weapon of pain.

Warm-Up:

2 Min - Single Jump Rope

Baby Elephant + F2I + Sumo Squat w/ rotation

Dynamic Leg Kicks - Front and Back and Side ways

PVC Pipe Shoulder Dislocates.

Row:

11 Intervals

1 Min on/ 1 Min off - 305

1 Min on/ 50 secs off - 293

1 Min on/ 40 secs off - 281

1 Min on/ 30 secs off - 272

1 Min on/ 20 secs off - 263

1 Min on/ 10 secs off - 254

1 Min on/ 20 secs off - 245

1 Min on/ 30 secs off - 250

1 Min on/ 40 secs off - 258

1 Min on/ 50 secs off - 259

1 Min on - 260

Total - 2940 Meters ~ 2.9 K (267 Meters per 1 Minute interval)

Not too bad. Keeping a pace over 250 meters per 1 minute is solid.

Finisher:

Handstand Push-Ups:

1 x 5, 1 x 5, 1 x 2

... and now I await the snow tomorrow. It could be an old school workout at the Gauntlet tomorrow.

Barbell Work

2010-02-03T16:07:00.000-08:00

It must be Wednesday so we worked on barbell snatches, clean and jerks. Fun stuff but man do I have a long way to go. Good thing we have some great teachers and I think with some practice I should be able to combine all the techniques and get my form down.

The key for tonight was I need to jump as I shrug and bring my shoulders up. I need to bring the weight up and back and let my lower half of my body do all the work. I was able to hit some PR's but without a serious focus on form that will be the PR for awhile.

Warm-Up:

500 Meter Row

10 - Baby Elephant Walks + Sumo Rotation

15 - Toes to Bar

15 - GH Situps

10 - Explosive Kicks

PVP Pipe Warm-Up

Competition Snatch:

... 3 attempts at your 1 rep max.

3 x 1

125#'2 (2 Reps), 135#'s (1 Rep)

I started working up fro 95#s and then competed the following ...

95# (2 Reps), 115#'s (2 Reps), then I began my 3 attempts

I repeated the same for a barbell clean and jerk.

Competition Clean and Jerk:

... 3 attempts at your 1 rep max.

3 x 1

185#'s

... building up starting at 115#'s (2), 125#'s (2), 135#'s (2), 155# (2), 175# (1)

Fun stuff, but as stated before I have some serious form work to do in order to progress with my weight and really start moving some pounds around.

Nicole ... Man was she hard on my hands

2010-02-02T15:58:00.000-08:00

Today I split 3 blisters doing this workout ... not fun and my hands are killing me. I'm happy that Lost is back on, but I'm hoping my throbbing hands will not hinder my TV watching tonight.

I completed a mild warm-up and then completed the Nicole workout. I have been staying after class and doing 3 sets of hand-stand push-ups as many as I can with the hope of improving my form and technique. But today, I was smoked and after BS-ing with the group, jetted before the snow hit.

Warm-Up:

500 Meter Row

(10) - F2I Lunge

Running Prose Drills. This is an interesting way of running where your body is upright but the motion of moving forward is generated by a lean forward. The hard part once you 1st start to incorporate this technique is controlling your cadence, but like most things in Crossfit it is a function of practice and refining your technique.

"Nicole"

AMRAP in 20 Minutes

400 Meter Run

Max Pull-Ups.

Score is based on total # of pull-ups. I completed 7 rounds of running, but only 6 rounds of both. So technically, I only completed 6 rounds. My break down is listed below:

Pull-Ups - 25 + 14 + 12 + 11 + 12 + 11 = 84

2800 Meters Total

After figuring out the breakdown of the workout with the trainer, he brought up a good point. Instead of going all out for the 1st two sets, average out a number of reps that is achievable without totally exhausting yourself and being out of breathe once you start the run. For me I could shoot for 15 - 18 Pull-Ups per round. If I can do 15 Reps at 7 Rounds that would mean a score of 105, which is respectable.

Some Heavy Lifting at the CrossfitBWI Gym

2010-02-01T15:23:00.000-08:00

It was nice to get in some heavy deadlifts. I was getting the itch and thought that it was time for some KB presses and heavy deadlifts. Well if you are patient sometimes you get want you want and today was that day ...

Warm-Up:

500 Meter Row

(10) - Elephant Walks

(15) - GHD's

(15) - GH Sit-Hips

(10) - Strict Pull-Ups

(10) - Strict Elite Ring Dips

45 Reps, 10 - 12 Minutes

Barbell Deadlifts:

Working my way up to a heavy 3 reps max, then completing a 1 Rep max for 3 sets.

(5) - 135#s, (5) - 225#'s, (3) - 315#'s, (1) - 325#'s

3 x 1 - 335#'s

17 Reps, 10 - 15 Minutes

I need to remember to squeeze my glutes and shoulder blades together to keep my chest up and back flat in order to eliminate any curve in my back. This was help me build my back strength and really enable me to increase my deadlift personal record.

5 Rounds NFT (NOT FOR TIME):

(5) - Double Kettlebell Strict Press - (53#'s)

(21) - American Kettlebell Swings - 2 Pood (70#'s)

130 Reps, 15 - 20 Minutes

The 70# KB swings over my head to lock-up were extremely challenging. I really had to drive my hips and flex my core as the bell died up at the top. Since the bell was starting from over my head, I had to corral it back between my legs quickly so my hips would absorb most of the load and immediately put my in position for another rep.

Fun Stuff.

180 Total Reps (including warm-up).

Daniel - Crossfit BWI

2010-01-30T09:59:00.000-08:00

Well the workout really exemplifies the title. Daniel was an amazingly strong warrior for God and truly a man of God. So with that inspiration we completed the following on a snowy Saturday morning.

Warm-Up:

500 Meter Row

Sumo Elephant Walks - 10

10 Bar Cleans, 10 Bar Push Presses, 10 Front Squats, 10 Bar Thrusters

20 - Push-Ups Various Grips

"Daniel"

For time ....

50 Pull-Ups

400 Meter Row/ Run

21 - 95# Thrusters

800 Meter Row/ Run

21 - 95# Thrusters

400 Meter Row/ Run

50 Pull-Ups

21:19, 142 Reps, 1600 Meter Row

I had to complete the 100 pull-ups with the brown band. Yes there were people in the class that did not have to use anything. Very impressive. I will try and work-up to this. I new thing I will be doing to practicing a skill after every workout. This week is hand-stand push-ups.

At the end of today's workout I did 3 sets of hand stand push-ups (5,4,2 Reps). I would like to get that number up in the 20's. I would hold the hand-stand for several seconds at the end of each set.

Crossfit BWI - Endurance Work

2010-01-29T15:24:00.000-08:00

I was glad today we worked on some heavy barbell standing presses. I felt like more form came around. Ryan is a great teacher and I enjoy how he spends some one on one time with everyone. I love the technical portion of each lift and how from a physics standpoint its all about the center of gravity and lifting the weight correctly.

Warm-Up:

1000 Meter Row

(5) - Handstand Wall Walks (start out in push-up position, walk up the wall until your chest touches the wall, walk back down, this is 1 rep)

(10) - Snatch Grip Pull-Ups

(20) - Various Grip Push-Ups

Barbell Presses:

Working from your 3 Rep max to your 1 Rep max.

1 x (5) - 95#'s; 1 x (5) - 115#'s; 1 x (3) - 135#'s; 1 x (3) - 145#'s (Heavy)

.....

3 x (1) - 150#'s

I attempted 165#'s and it was just too much at this point. I stalled the bar at the midway point. So I figure my 1 rep max around 155#'s.

3 Rounds for time ...

(15) Toes to Bar

(15) Hip Extensions

(50) Double-Unders (Double Jump Ropes)

240 Reps, 14:07

The double-unders were tough and frustrating. Since this was my first attempt at them, I got very frustrated. Attempts equal reps as well. I got whipped more times in the shin that I did consecutive double-unders. I need to practice this as well as the toes to bar. I need to develop a rhythm for both.

1st Barbell Snatch Workout

2010-01-29T15:16:00.000-08:00

Well this post was from Wednesday, 1/27 and it was my first barbell snatch workout so I really had to keep it light and work on form and technique. Wow this movement is complex and you really have to trust your body and form. It's fun when you get it down, but really as a full body blast. This workout was long, but I completed around 20 snatches.

Warm-Up:

400 Meter Run

Groiners - 20

Superman - 10 (hold 2 sec)

Sumo Squat + Rotation - 10

Shoulder Crab Walk - 10

Various Warm-Up movements breaking down the snatch with the PVC pipe. 10 of each equaling around 50 reps.

Barbell Snatch:

(4) - 5 Minute Rounds (1 Rep every minute) w/ 5 Minute rest in between rounds.

1st Round - 70% Max - 5 x 1 - 65#'s

Rest 5 Minutes

2nd Round - 73% Max - 5 x 1 - 75#'s

Rest 5 Minutes

3rd Round - 76% Max - 5 x 1 - 95#'s

Rest 5 Minutes

4th Round - 80% Max - 5 x 1 - 105#'s

Based on 115# 1 Rep Max which may or may not be the case. Fun stuff, but a lot of practice ahead of me to really perfect more form and start using some big boy weight.

Helen Take #2

2010-01-26T16:03:00.000-08:00

I just did this workout around 8 days ago. It stinks, but my time was 27 seconds slower, but on the bright side I used the 1.5 Pood KB rather than the 1 Pood which I did last time. I wasn't nearly as explosive on the pull-ups as before (which has to do with increased weight on the kettlebells). I came in second in the class, but the 1st place guys killed me by 30 seconds.

Warm-Up:

(50) - Double Unders ( or since I can't do a lot, "attempts" are counted)

2x's

(10) - F2I's

(10) - Hip Extensions

(10) - GHD Sit-Ups

110 Reps ...

"Helen" - Benchmark Workout:

3 Round for Time ...

Run 400 Meters

(21) - 1.5 Pood Kettlebell Swings

(12) - Pull-Ups

99 Reps, 11:00

I did 12 pull-ups or kips straight through. The second set I broke up the reps in 8 reps and 4 reps. But the last set killed me as I took atleast 20 secs to approach the bar and did 3 x 4 reps. I could have come under 10:43 (which was the time from 1/18/10, but the KB swings smoked my grip).

CrossfitBWI - New PR's

2010-01-25T15:17:00.000-08:00

Today the wife and I headed to the Crossfit gym and worked on some new exercises and reached some PR's to work from so I could gage what my 85% PR and so forth.

Warm-Up:

400 Meter Run

(10) - Elephant Walks

(10) - Single KB Goblet Front Squat

Barbell Front Squat:

5 x 3

1st Set - 95#'s, 2nd Set - 135#'s, 3rd and 4th Set - 185#'s, 5th Set - 195#'s

195#'s was a PR for me. My 1 rep max was probably 205#'s. By the time I worked up to 195#'s it was my 5th set so I was not fresh. I also did 3 reps.

3 Rounds of ...

AMRAP - (Unbroken) - Hand-Stand Push-Ups:

7 Reps, 5 Reps, 4 Reps

AMRAP - (Unbroken) - 20" Box Jumps:

44 Reps, 23 Reps, 17 Reps

Rest 30 secs after each exercise for 3 Rounds. 90 total reps.

The concept of "unbroken" is once you can not continue the work with in rhythm or pause for a "break" in any position, the total rep count is over and you must rest 30 secs and proceed to the next station.

Crossfit BWI today ... 1st OG

2010-01-23T09:34:00.000-08:00

This was a perfect workout for today. I woke up and decided that I didn't want to do weights after high rep cleans yesterday. Well CrossfitBWI supplied what I needed. Here is what we did and 30 minutes later ... one energized yet pooped ....

Warm-Up:

2 Min Jump Rope

F2I - )longe stretch lunges with Rotation - 10 Reps

Strict Pull-UPs - 10 Reps

Hip Extensions - 15 Reps

WOD:

(3 Rounds for Time ....):

Row 500 Meters

21 - Burpees

Run 400 Meters

63 Burpees, 1500 Meter Row, 1200 Meter Run ... - 19:56

Not too bad, but the fastest guy in the was 17:17. This was very tough for me and brought up similar feelings of sickness that the snatch test brought. This is a weakness of mine. I feel like the strength portion of my workouts have been great, but the endurance portions have been lacking severely ... this is exactly what I want to get out of Crossfit. I want to get better at my Olympic lifts and my endurance workouts without sacrificing any strength or power.

Rest day tomorrow.

Crossfit BWI Gauntlet (Alt)

2010-01-22T14:42:00.000-08:00

I couldn't make it to Crossfit today and the doogs were home way to long alone today. So I headed to the home gym.

Crossfit BWI:

Split Jerk

5-5 @ 85%/ 3-3-3-3 @ 92.5

then

"Elizabeth"

21-15-and 9 reps of:
Clean 135 pounds
Ring Dips

The Gauntlet:

Double Kettlebell Kettlebell Split Jerk:

5 x 5 - 70#'s

21 - 15 - 9 Reps of ...

Power Cleans (did cleans yesterday) - 135#'s

Ring Dips

90 Reps, 7:36

For the (21) - Round I did a set of 13 power-cleans followed by a set of 8 power-cleans. For the (15) - Round I did a 8 Rep, 7 Rep split to complete the 15 rep round. The last round was great and I was able to power through all 9 Reps in one set. I did the dips below parallel in all 1 set for each round. Fun stuff. I was glad to complete the 90 rep workout in 7:36 not too shabby.

Finisher:

Sandbag Good-Mornings ... of in this case Good-Evenings:

3 x 10 - 85#'s

30 Reps, 4:40

Total Workout Time - 21 Minutes

Total Workout Reps - 155

I was so close to resting tonight and I probably should have. I just want to keep doing barbell cleans until I get good at them. I want to attempt the workout tomorrow and resting on Sunday or resting tomorrow and working out on Sunday ... which is hardcore. We shall see....

Crossfit Gauntlet

2010-01-21T15:24:00.000-08:00

I worked on my barbell cleans today. Starting with 95#'s and then transitioning to 135#'s. I took a page from Crossfit.com where they did 3 rounds cleans and jerks. I took out the barbell jerks and added double kettlebell jerks and substituted GHD sit-ups with kettlebell swings.

Warm-Up:

Weighted E-Ring Dips:

5 x 5 - 35#'s

+ 5 Body Weight Reps and 'L' Hold for 15 seconds

30 Reps, 8:20

3 Rounds for time ... :

(10) - Barbell Cleans (1st Round - 95#'s, 2&3 Round - 135#'s)

(10) - Double Kettlebell Jerks

(50) - Swings (53#'s)

210 Reps, 20:30

I started out with 95# barbell until I got the rhythm down and triggered some muscle memory. I quickly went to the 135#'s once I felt my technique was down. I could really only do 3 reps max in a row, before I was completed exhausted. This is going to be a challenge. I need to make sure my jump down under the weight is the proper form because this flaw may echo itself as I try and increase the weight.

Finisher:

AMRAP - Single Kettlebell Halo Ribbons - 2:30:

44 Reps, 35# KB

Total Workout Time - 37 Minutes

Total Workout Reps - 285 Reps.

The reason it took so long was the breaks in between the 135# barbell cleans. This really challenged my explosive strength.... 1st (or 2nd) real Crossfit class tomorrow....

On Ramp Class #8 Final Class - Benchmark Day

2010-01-20T19:32:00.000-08:00

Today we drilled the kip and deadlift. We worked on some increased loads to simulate the strength portion of the CrossfitBWI's WOD, which can be different than the typical Crossfit workouts. Usually on typical days we will drill presses, deadlifts, and squats in 5 x 5's or 5 x 3's. These are the basic strength building exercises.

Warm-Up:

5 x 5 (2 sets with 135#'s and 3 sets with 185#'s)

Break ....

For time ...

400 Meter Run

(21) - Body Squats (15) - Body Squats (9) - Body Squats

(21) - Push-Ups (15) - Push-Ups (9) - Push-Ups

(21) - Body Rows (15) - Body Rows (9) - Body Rows

400 Meter Run

135 Reps, 7:03

This was 1:44 better than my first On-Ramp class which actually was a shorter run both in the beginning and the end. This was only working out 2 times per week for a month. Meaghan and I joined the unlimited program so I'm anxious to see what 6 weeks and so on will bring.

Crossfit Gauntlet

2010-01-19T16:28:00.000-08:00

I guess from here on out, I'll refer to my personal home Crossfits as "Gauntlet Crossfits". Basically I'll try and mimic both Crossfit.com and Crossfit BWI.com with my home gym equipment and limited space.

The Gauntlet is a small basement gym where presses lend themselves to outside work and unfortunately the weather dictates when I can do them.

So here is a workout modified from the WOD for CrossfitBWI.

Warm-Up:

Standing Barbell Presses:

5 x 3 - 135#'s

15 Reps, 9:30

I know I arched my back here and ended up doing a wide press with my elbows out rather then straight forward. I need to work on how to grip the barbell because with the straight up and down press, my wrists tend to bare the load and they can by a little over extended throughout the press.

5 Rounds of .... or 50 Reps Each of ...

(10) - Body Weight Barbell Deadlifts - 185#'s

(10) - Push-Ups Changing Grips

(10) - Burpees

(10) - Double Kettlbell Push-Presses - 53#'s

(10) - Single Kettlebell Goblet Squat - 53#'s

1 Round = 100 Reps

Round 1 &2 - 8:15, Rounds 3&4 - 11:32, Rounds - 5 - 6:43

500 Reps, 26:30

... wow, that was challenging. The push-ups right into Burpees was tough. The push-presses were tough toward the last 2 sets as well. Nice pace here. I really doubted myself and contemplated quitting at round 2, 3, and 4. This was a mental challenge as well as physical, which re generally nice mid-week challenges.

Last On-Ramp/ Elements class tomorrow before I hit the ground running with daily Crossfit classes.

On Ramp Class #7 - Kettlebell Swings

2010-01-18T18:01:00.000-08:00

Today we worked on GHE (Glute/Hamstring Extensions). Atleast I think that is what they are called. The apparatus looks like a torture chamber. We also worked on the kettlebell sumo-deadlift and the Russian vs. the American swing (full extension over head).

I was able to do the workout because the "kipping" pull-up clicked today. I finally got the rhythm and I was able to do the 1st two sets in succession without stopping. The third set however had to be broken up into 3 sets.

"Helen"

3 Rounds for time of ...

400 Meter Run

(21) - American Kettlebell 1 Pood Swings (should have done 1.5 Poods)

(12) - Pull-Ups (strict or kipping).

Time - 10:43

Reps - 99

I attempted strict pull-ups for the first set, then found my kipping zen by getting into a rhythm. I was excited to bang out the first two sets of pull-ups without stopping.

Last Elements class on Wednesday.

Drilling Home Crossfit On-Ramp

2010-01-14T16:28:00.000-08:00

Today, I took home some of the lessons we learned during the On-Ramp classes and tried to drill home some muscle memory. I incorporated some kettlebells but tried to use the dumbbell form from class. The result was a high rep workout that really smoked me.

Elite Ring Push-Ups + Body Rows:

5 x (10) + (10)

100 Reps, 8:50

Single Kettlebell Hang Snatches:

5 x (10) l,r - 53# KB

I mimiced the dumbbell snatches and worked on the dip, then shrug to elbow pull, then the jump under the weight. This was different from the dumbbell snatch because the KB flips over to land resting on the back of your rest. The jump under is the same. I have to remember that it is a jump under by bringing my hips back rather than my legs down. Standing up completes the lift.

100 Reps, 11:20

Double Dumbbell Hang Clean and Press:

5 x 10 - 30#'s

50 Reps, 9:47

These were tough. Again the key here is the dip, shrug, and then the jump under the weight. I stood completely up and then completed a standing dumbbell press to complete 1 rep. This felt like 100 reps, but counting the clean and press as one movement, it was only 1 rep.

Finisher:

2-Hand Kettlebell Swings:

3 x 50 - 53#'s

150 Reps, 5:50

Total Workout Time - 41 Minutes

Total Workout Reps - 500

... and I'm spent. I was going to attempt to do some barbell work, but the single KB dead-hang snatches were pretty intense and explosive.

On Ramp Class #6

2010-01-13T17:57:00.000-08:00

We have (2) more On-Ramp classes left before we can join the classes full time. Tonight we worked on the dumbbell snatch and standing barbell press. We also drilled the barbell snatch with the PVC pipe to create some muscle memory. The dumbbell snatch is just like the the single kettlebell dead-hang snatch. The key to the barbell and/or dumbbell snatch is finishing in the 2 - 4" over-head squat at the bottom position.

AMRAP - 10 Minutes:

(10) - Single Dumbbell Snatch 30#'s

Walking Lunge - 30 Feet w/ 30# DB

(10) - Single Dumbbell Snatch 30#'s

= 1 Round.

I ended up doing 5.5 rounds. which was around 30 reps per round ~ 175 Reps in 10 Minutes.

The lunges were actually the hardest part for me. The snatches came naturally as I got into a groove. My conditioning with kettlebells helped out here.

On Ramp Class #5

2010-01-11T18:01:00.000-08:00

Today our On-Ramp class continued with learning the power clean and snatch. We worked with just the PVC pipe and really drove home some basic principles before attempting the lift with a barbell. We also worked on double dumbbell hang power cleans and incorporated them in the workout.

I really need to focus on my shrug so I can continue to drive the weight up allowing myself to jump under the weight to complete the lift.

Warm-Up:

2:30 - 500 Meter Row

Walking Lunge into Sump Squat

For time ...

Laddering Down from 10 Reps ... to 9 Reps ... to 3 Reps ... to 2 Reps ... to 1 Rep

Double Dumbbell Hang Power Cleans - 30#'s

Abb Matt Crunches

I started at 10 reps of each exercise and worked my way back and forth laddering down from 10 reps all the way down to 1 rep.

Time - 6:48

Reps - 110 Reps