My Writings. My Thoughts.
Double unders, thrusters and kettlebell swings
// March 7th, 2010 // No Comments » // Crossfit
Workout
part 1:
for time;
50 double unders
5 thrusters – 95#
40 double unders
10 thrusters – 95#
30 double unders
15 thrusters – 95#
20 double unders
20 thrusters – 95#
10 double unders
25 thrusters – 95#
rest 6 hours
part 2:
for time;
150 KBS – 2pd
My Results
Part 1
13:40
Part 2
10:34
15/15/15/15/15/10/10/10/10/10/10/15
Oh wretched double unders, how I love and despise thee! Double unders are great because I find them so challenging, yet they are sooooo incredibly frustrating. Good times!
Clean & Jerk, Row, and Sumo Deadlift High Pull
// March 6th, 2010 // No Comments » // Crossfit
Workout
part 1:
Clean and Jerk – 5RM
(no more than 3 sec reset on ground b/t reps)
rest 3 hours
part 2:
Row 2K
30 SDLHP – 115#
Row 1K
20 SDLHP – 115#
Row 500 m
10 SDLHP – 115#
My Results
Part 1
#165×5
rest 5min
Part 2
Rows:
2K: 7:20
10/10/10
1K: 3:42
5/5/5/5
500 M: 1:48
10
Total time: 20:01
I had to suppress the rest due to various obligations today. I found this workout super fun. The SDLHP felt heavy but the rowing felt smooth.
Deadlift and Double Unders
// March 4th, 2010 // No Comments » // Crossfit
Workout
A. Dead Lift @ 12X1; 60% 1RM; 8 sets of 2; rest 30 sec b/t sets
B1. GHD Raises @ 2010; 15 x 5; rest 90 sec
B2. Toes to Bar @ 1010; 15 x 5; rest 90 sec
C. AMRAP Double Unders in 8 min
My Results
A. #255 felt light today
B1. unbroken
B2. unbroken
C. 124 regression
Row, HSPU, Rings Dips, Pushups
// March 4th, 2010 // 1 Comment » // Crossfit
Workout
as many rounds/reps in 20 minutes:
Row 300 m
AMRAP HSPU
AMRAP Ring Dips
AMRAP Push Ups
My Results
6 rounds/76 reps
6,5,4,3,3,2
4,3,2,2,2,1
6,5,4,4,4,6
Front Squat and Seated Military Press
// March 2nd, 2010 // No Comments » // Crossfit
Workout
A1. Front Squat @ 30X0; 3,3,3,2,2,2,1,1,1; rest 180 sec
A2. Seated Military Press @ 30X0; 3,3,3,2,2,2,1,1,1; rest 180 sec
B. 2 hands overhead GHD Sit Ups – amrap in 30 sec/ 30 sec rest x 8
My Results
A1. 185, 195, 205, 235, 265, 275, 275, 275, 275
A2. 95, 105, 115, 125, 135, 140, 145, 145, 145
B. 13, 13, 13, 10, 10, 10, 10, 10
SMP #145/CGBP #225 = 64%
Chest to Bar Chin Ups and Ring Dips
// February 28th, 2010 // 2 Comments » // Crossfit
Workout
10 sets:
10 CTB chin ups
10 ring dips
(rest 30 sec)
rest 10 min
AMRAP Double Unders – 3 attempts, rest as needed b/t attempts
My results
Part 1: 27:30
CTB unbroken but the ring dips crushed me today. Last weeks ring dips went well. No idea what happened today.
Part 2: 24, 33, 33
Power Clean and Push Jerk
// February 27th, 2010 // No Comments » // Crossfit
Workout
part 1:
On the minute every minute for a max of 20 minutes:
[Power Clean and Push Jerk - 70% 1RM Clean and Jerk] x 2
6 KBS – 2/1.5 pd
rest EXACTLY 60 min
part 2:
for time;
Row 350 m
25 burpees
Row 350 m
My results
9 rounds @ #135 and 2 pd
11 rounds @ #95 and 1.5 pd
rest 5 min due to time constraints
forgot to time part 2
Split Jerk, Front Squat, GHD Situps
// February 25th, 2010 // No Comments » // Crossfit
Workout
A. Split Jerk – 3,2,1,3,2,1; rest 240 sec
B. Front Squat – 3,3,3,3,3; rest 240 sec
C. GHD Sit Ups – 100 for time
My results
A. 135, 155, 165, 155, 175, 185
B. 185, 205, 225, 245, 245
C. 7:04
Deadlift and pullups
// February 23rd, 2010 // No Comments » // Crossfit
Workout
5x [as many rounds in 3 minutes of 7 Dead Lift - 225#/155#, 7 chin ups]
rest 3 min b/t rounds
My results:
3.5
3.5
3
3
2.5
217 reps
#225 felt heavy today. My grip was fried at the end of this workout from fat bar pullups.
30sec row intervals
// February 21st, 2010 // No Comments » // Crossfit
Workout
[Row Sprint 30 sec @ 100% effort; Rest 2:30 off rower; Repeat 5 times] x 2
rest 10 min b/t sets of 5
My results:
175, 176, 175, 175, 172
174, 170, 170, 172, 169
damper @ 9
It felt like 2:30 was too long a rest until about 25sec into each interval.
