Rest Day on http://CrossFit.com

Skill Day on http://CrossFitKids.com

The mainpage of CrossFit directs new people here for help getting started.  CF can be confusing enough for a newbie, we want to make it as easy as possible for them.  We ask you to be courteous and thoughtful of the newbies.

Deadlift 5-5-5-5-5-5-5 reps

95-135-185-205-225-245-255

Rest day that coincides with mine. Going to enjoy the snow falling today here in Poughkeepsie, NY

Max rounds and reps in eight minutes of:
4 HSPU (feet at 40in high)
30# DB swing, 8 reps
12 GHD situps

5 rounds + 4 HSPU

Didn’t feel comfortable with 35# DB swings, grip would give up and the ROM was reduced
Used 30# and swings were full ROM

CF Peachtree

10 rounds for time:

3 power Snatches 115#
10 Box Jumps 24”

8:45

These felt real good. I tried the one arm thing after the wod. just played with 65#‘s. Felt good. Hard to balance.

Sunday: HSPU, KB swings, sit ups

1.5 mile run
CFWU
As many rounds as possible in 8 minutes: 4 HSPU, 8 55# dumbbell swings, 12 sit ups
4 rounds + 2 HSPU
1.5 mile run

This was a great workout. This makes me respect the ‘09 competitors even more. I’m really looking forward to tomorrow’s workout; the final event chipper.

Sung - 16 February 2010 04:12 AM

CF Peachtree

10 rounds for time:

3 power Snatches 115#
10 Box Jumps 24”

8:45

These felt real good. I tried the one arm thing after the wod. just played with 65#‘s. Felt good. Hard to balance.

You people and your one-armed snatches
Guess I have to get stronger so I can play around with them too

First day back after a self-imposed two week injury break. Chest feels fine, and I even tried a couple CFE workouts last week. They were tough enough on their own; doing this and CFE in the same day will be brutal in that fun Crossfit sort of way.
Worked on snatch form:

45 x 3
45 x 3
45 x 3
50 x 3
65 x 3
65 x 3

I like these, but getting that bar stable at the top can be a bit dicey. I would guess this is because my drive on the bar isn’t clean enough and so results in a slight arc and so some backward momentum that I need to counteract as I catch it.

Cash out with some DU practice. They’re coming more frequently, but I still haven’t made two in a row. Odd timing.

I don’t have the weights to do yesterday’s workout, so I took Sunday’s.

Puppies:
Max rounds and reps in eight minutes of:
4 Handstand push-ups (or progressions) - I did bridged from a bed
15 pound Kettlebell swing, 8 reps
12 Situps

I almost completed the sixth round in the eight minutes.

Olympic Team Fitness Challenge at work
Elliptical 33 min level 9

2009 Games final event
Packish with subs

For time:
135 pound Power clean, 10 reps
20 Toes to bar
20 Box jump, 20 inch box
10 Muscle-ups - beginner from knees
115# Push press / push jerk, 20 reps
Row 250 m
40# KB Step-ups with press, alternating sides, 10 reps
20 Pull-ups
20 Burpees
200’ Walking lunge with 25lb plate held overhead

20.24

What an awesome feeling last night after coming back from snowboarding for three days, beat and exhausted, knowing I have a track workout tonight and then finding that today is a blessed rest day from Crossfit WOD!  Can life get any better?

Track workout tonight is warmup and plyos

Then

3 x 1320 at 3:40

4 x 440 at 1:08-1:10

5 x 220 at 34 to 35 with attention to step pattern and placement.

then cool down.

Looking forward to X-Fit tomorrow!

From this weekend:

Friday
Five Rounds for Time
Run 400m
15 GHD Sit Ups
15 Back Extensions

20:22

Saturday
Five Rounds for Time
35 Wall-ball shorts
15 Pull Ups

15:40

2/16/10
4 rounds for time of:
run 400m
50lb DB incline press: 12, 12, 10, 10
12 Leg raises
~ 18min

Ended with:
cool down walk
1 min plank
20 standing back ext

My back needed this rest day…

Tuesday, 100216

Puppies:
Four rounds for time of:
Row 250 meters
45 pound Power clean, 10 reps
15 pound Thruster, 10 reps

Time 12:58

Rowing was on a bowflex with 40 pounds set, 25 pulls for 250 meters