Rest Day at http://www.CrossFit.com

Skill Day at http://www.CrossFitKids.com

After being sick for a few days, I finally got to catch up with “Micheal”

3 rounds
800 meter run
35 good mornings
35 sit ups

18:27

This is a minute and a half longer than last time.  Not sure what happened….

Shoulder press 1-1-1-1-1 reps
          95-100-105-110-115
Push press 3-3-3-3-3 reps
          95-105-115-125-135
Push Jerk 5-5-5-5-5 reps
          95-115-135-155-165

should have tried a little more weight on the push press, but made up for it with the push jerk.

Dynamic Stretching
———————————

Bench Press 5 x 3 (PR 176)
#165 | 165 | 171.5 | 171.5 | 165

5 x 3 Skin the Cat (Pike position)
5 x 5 Tuck Pullups
5 x 14 UAT Situps (Alternating)

10 Bench Press #132

PP: 7x3
165,175,185x2,175,180x2,175,185(PR)

I realized today that I need to write more neatly when I record my wods. Bad/illegible handwriting forced me to use the handy search function here at Brand X to confirm that the last time we(CFEC) did PP for 3RM was 8/26 and that my previous PR was 175#

Warm-Up
50 Double-Unders
1 x CFWU

CFS WOD 081230 - Snatch Grip Pulls & DeadLifts
Snatch Grip Pulls: 3-3-3-3
3 x 95#
3 x 135#-185#-205#-205#
This killed my thumbs.

DeadLifts: 2-2-2-2
5 x 225#
2 x 315#-355#-365#-315#
Pretty good.  Felt Ok at PR-5# weight… good sign.
Keep working on consistent form and set-up.

Cool-Down
BS’ing with Chad for 20 minutes.

First timed WOD and I am a little embarrased to post it, but o’well.

3 rounds of
400 meters
20 back extensions
25 setups

16:38

My local gym sucks so I have to go back and forth between the 1st and 2nd floors to do the extensions.

Willis - 30 December 2008 06:55 AM

First timed WOD and I am a little embarrased to post it, but o’well.

3 rounds of
400 meters
20 back extensions
25 setups

16:38

My local gym sucks so I have to go back and forth between the 1st and 2nd floors to do the extensions.

Welcome! Glad to see you posting. Please don’t be embarrassed.  remember, you are ultimately only competing with yourself.  The only time to be have regrets here is when you don’t give a 100% effort.  If you give 100% to the wod every day, you’ll be amazed at the progress you’ll make.
The workout you did (a scaled version of “Michael”) seems to come up quite frequently so it’ll actually be a great benchmark for you to look back on.

Ask any questions you might have along the way and don’t forget to read the activation email you got when you signed up… lots of good stuff in there.

in Austin for the 2nd day of free workouts at Crossfit Central. Felt the deadlifts from yesterday in my hammy’s.

With a partner, do 4 rounds for time of:
15 reps, manmakers at 25#
30 pullups
lunges (length of 5 garage doors, probably about 25-30 lunges)
400m run

did this with gf’s father. we were allowed to split up the manmakers and pullups anyway we wanted, but only 1 person was allowed to do work at a time. Lunges and run was together.

25:04

If I can be in as good a shape as he is at that age, I’ll be a happy guy

29 Dec

2 rounds warm up
10 Squats
10 Incline sit ups
5 Burpees
10 Pull ups(first set dead hang, second set kipping)
10 Dips

Michael
Three rounds for time of:
Run 600 meters
15 Back Extensions
25 Sit-ups
Completed in 26:09

The run is where I lost most of my time each one took around 5 min to complete.

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

SP 95/110/115/125/130(f)

PP 115/120/125/125/130

PJ 95/115/125/125/135(4)

Push Jerk is still my nemesis.  I’ll keep working at it.

Warmed up with a light 5 minute jog and some stretches

Michael
Three rounds for time of:
600m row
25 back extensions
25 sit-ups
completed in 15ish (still haven’t gotten around to buying a stopwatch).

Ran an extra mile after a treadmill opened up and cooled down with yoga.

shoulder press - 75kg/80/85/85/85

Push Press - 85/85/85/85/85

Couldn’t quite master push jerk so subs power clean and jerk - 90/90/90/90/90

finished with
50 dead hang pull ups
50 Bosu Ball push ups
50 Squats
50 Sit Ups

going have active rest day tommorrow - have booked appointment with a broomstick and a mirror to nail the PJ and determined to master kippng pull !

LaLanne
w/u: skips, 10 PVC situps, 10 ring pushups, 20 GHD back extension

WOD: Badger on a boat
3x
30 squat cleans 95# (sub 65#)
30 pullups (sub jumping-but really used my arms)
800M run (sub 800M row)

~25:30 ish.  I forgot to note my time.  Edited to note that my clean form is horrible at high reps-I’m not going deep enough on the catch and my hand are creeping too far in.

Caught up with yesterdays SP, PP & PJ

w/u: three rounds jump rope (single and DU)
pull ups, press, push press, push jerk, sit ups

Press 1-1-1-1-1
135-155-165-175-185

Push Press 3-3-3-3-3
165*-170-175-185-190

Push Jerk 5-5-5-5-5
165 (F#5)- 155-160-165 (F#5)-165 (Failed on #5 again! )

*second rep of PP completely clocked myself with the bar under my chin. won’t be shaving there this week…

bent all sorts of gym rules today and finally found a way to rack the bar between Smith machine supports (gym has two of those, but no Squat Rack). Not a perfect fit or very roomy, but sure beats cleaning the weight up each time.

Now, looked through yesterdays results, can’t really tell if the weights typically increase or decrease as you progress from one exercise to the next? I’m sure my PP and PJ technique needs work, but seems like some were putting up a lot more on the PJ than shoulder press, and I was really having trouble on those…any thoughts?

Started w/ a CFE WOD:
1 mi TT :07::40 (Did the first half 1/4 mi as a w/u, then picked up the pace)
Rest :03
3X 1/4mi at a 7min mile pace at w/ 30sec rest.
Pretty good run. Felt great doing it.

I also did a partial WOD of Thrusters, Hanging Power Cleans, SDHP:
I only used 75# for 3 rds. I worked really hard on form for the thrusters trying to keep my balance w/ the weight.

Going to do Michael on Thursday. Taking a break tomorrow.