S*#@! ME Shoulder Presses
S*#@! High rep Shoulder Presses
S*#@! Attempted metcon

S*#@! S*#@! S*#@!

After a few days off, ok a week, I did my 2nd WOD. 

A little dynamic WU

Barbie:
2:15
2:12
2:28
2:32
2:19

Cheater pullups, and round 5 pushups got sloppy as I was trying hard to beat rounds 4 and 5.  Legs are wobbly but feels good.  I think this could be addicting.

On a side note, today is my 8 week anniversary of no soda.  Weighed myself prior to today’s WOD and I am down 12 lbs with no other diet change what so ever.  I was drinking 4-6 cans a day in my prime (regular, not unleaded).  The soda spare tire is almost gone.  Soda is the devil but tastes oh so good so hopefully I can keep it up.  Reading up on the Zone so will be trying that shortly.  I don’t have enough energy throughout the day.

kraaft - 03 March 2009 12:09 PM

S*#@! ME Shoulder Presses
S*#@! High rep Shoulder Presses
S*#@! Attempted metcon

S*#@! S*#@! S*#@!

Uhhhmm,
You have something to share with the class, Kraaft?

Didn’t post yesterday, still confused by the 1-1-1-1-1-1-1 regime; some people seem to post numbers as if they are doing more reps than that, so I just did a light WU and then did 12 deadlifts in total starting with easy up to almost max (to prevent failure).  80# 2x, 120# 2x, 170# 8x
But on to today:
Light stretching, rest 2 min, then:
LITE Version Barbara
Pull 10x
Push 20x
Sit 30x
Squat 40x
5 Rounds, 3 min. rest between exactly
1) 4:27
2) 4:30
3) 4:33
4) 5:06
5) 5:21

Notes: Did jumping pullups through full ROM at the end of the last four sets; knee pushups (chest to floor) to prevent failure at the end of the last 3 sets. 
Breathing heavily and seeing two of everything on the way back to the car was my Cool down. 
What great way to start the day! 

Question:
Should I be performing a running or cycling schedule on top of this later in the day or at other times during the week or is the WOD enough?  I don’t want to screw up the crossfit, but I feel lazy not doing aerobic activity.

ataraxite - 03 March 2009 11:49 AM

I notice a couple people commenting on sit-ups being the hardest part of Barbara.

I’m with BattM, as long as you’re going from shoulders on the floor to sitting up straight, and not using your arms to “kip the situp” you’re probably pretty close.  Some folks don’t have trouble with situps.  If you want, you can make the situps harder . . . but if they fly, take your victories where you can. 

I found funny things about situps, in that as I got better at other things, squats, pullups (somewhat), situps lag behind. And that pullups actually affect my situps now . . because the kip is a vertical and violent situp with power release . . . . .

kmkraft - 03 March 2009 12:25 PM

Question:
Should I be performing a running or cycling schedule on top of this later in the day or at other times during the week or is the WOD enough?  I don’t want to screw up the crossfit, but I feel lazy not doing aerobic activity.

For fitness or for fun? 

Fun, sure.  Just take stock of how you feel and act accordingly.  Fitness, not really.  My resting heart rate is about what it was at 30 miles of running a week.  Somewhere in the 50-55 bpm range.  And that’s just with the WODs. 

Don’t worry. Crossfit is microwave fitness.  More fitness less time.

Got in to a foot pursuit last night. It was relatively short, but then the fight was on! lol Jacked my wrist up a lil bit.  But the bad guy went to jail! thats all that matters Pull-ups and push-ups are a no go today. So I’ll just take an extra rest day this week. The FGB I had last nite at work was good enough! Plus my back needs a lil extra rest from the DL yesterday.

Lookin forward to Thursday’s WOD…..

warm-up
3 rounds of:
7 ring dips
7 OHS (45/75/95#)
7 HSPU
10 GHD sit-ups

ME Work
Deadlift (1RM=375)
[3@260;3@300 warm-up]
3@330
3@340
3@350
350 was the goal for today, 10# under 3RM.  Really happy with form on this whole ascending set.
(3-5min rest b/w sets)

Then, took a page from GD’s book:
Had 375# racked…
3reps while standing on the deck (bar just above knees)
3reps while standing on 1.5inch bumpers
3reps while standing on 3inch bumpers

10min rest, then…
Incorporated the multi-rep set into my WOD for today, because I was set to do 225# today…

WOD (from the Fitness Conduit)
3 rounds for time (21-15-9)
Deadlift 225# (21/8,7/9)
Box Jumps, 24inch (pauses, no breaks)
Knees-to-Elbows (11,10/8,4,3!!/6,3) grip!!!
TOTAL TIME=9:29 (3:37/3:48/2:04)

Goal was to not break the 21 DL (and have good form) and then take the WOD from there…  Probably had a 5-10sec pause before starting jumps in each round so that I didn’t end up with a face plant!  Grip issues with the k-2-e, that was fun!  That last rd seems to have gotten me

11/6/2008=9:39 (4:01/3:44/1:55)

Pack:
“Barbara lite”

Decided to try out some GHD fun

Five rounds, each for time of:
10 Pull-ups
20 Push-ups
30 GHD Sit-ups
40 Squats

Round 1: 3:21

Round 2: 3:47

Round 3: 4:31

Round 4: 4:44

Round 5: 4:39

Glute and Ham-string really feeling it on those GHDs

kmkraft - 03 March 2009 12:25 PM

Question:
Should I be performing a running or cycling schedule on top of this later in the day or at other times during the week or is the WOD enough?  I don’t want to screw up the crossfit, but I feel lazy not doing aerobic activity.

You likely won’t need anything more than the WOD to keep a very high level of fitness.

Sounds like you are hitting the WOD hard enough to get a pretty good response.  You think your being lazy even though you were “breathing heavily and seeing two of everything on the way back to the car”?  I know it’s tough to grasp, but that little workout performed at high intensity will do more for you than 45 minutes on the stair climber… and adding that on would likely be useless.

Now with that said, if you are an endurance athlete (or you just like doing that stuff) and would like to work on specializing in those type of sports, please check out http://www.crossfitendurance.com.  They post a workout everyday that fits nicely with the mainpage workout.  They are having wonderful results with their athletes using shorter intervals, time trials, and tempo runs on top of the mainpage WOD to build awesome stamina.

Edit: To make me sound a little less snobbish.

090303

Pack: “Barbara lite”

Five rounds, each for time of:
10 Pull-ups
20 Push-ups
30 Sit-ups
40 Squats

Didn’t remember to clock every round individually…

Averaged 4:12 per round (wall clock).

I’m back! Here are the phone pictures from the trip.
http://www.flickr.com/photos/35940177@N04/sets/72157614712691020/
I took probably 500 with my camera and haven’t loaded to an online album yet.

Today, Private with Jeff:

Work on deadlifts up to a set of 2 and a single of 205. Then Jeff loaded up bar a woith 155# for my workout.

5 rounds
Run 200m
10 DL 155#
10 Ring dips (go to jump to support and negative when the dips slow down)

21:58.

Jeff says all but round 4 were about 4 minutes and round four was where I fell apart with the deadlifts. Still said I should be proud of myself. So I will be.

I am glad I’m back at the private sessions.

Puppies:
“Barbie”

Five rounds, each for time of:
5 kipping Pull-ups
10 Push-ups
15 Sit-ups
20 Squats

Rest precisely three minutes between each round

r1:  2:00 min
r2:  2:00 min
r3:  2:00 min
r4:  1:55 min
r5:  1:55 min

this time i did the barbie version. because this time i did kipping pull ups. before i did the pack version with beginner pull ups.
my kipping pull ups was good, at the end i felt my lats very good and a little exhausted.
the rest was going good maybe next a faster time.

BathMatt - 03 March 2009 12:21 PM

Uhhhmm,
You have something to share with the class, Kraaft?

NO!
Form…
Strength…
Attitude…

...meh!

kraaft - 03 March 2009 01:37 PM

BathMatt - 03 March 2009 12:21 PM

Uhhhmm,
You have something to share with the class, Kraaft?

NO!
Form…
Strength…
Attitude…

...meh!

I hear ya mate.  It happens.  But, lucky you, we’ve saved you a bunch of crossfit.  It’ll be here when you’re ready.

TP