June 2008 Archives

080628

For time:
45 Double-unders
135 pound Squat clean, 45 reps
45 Ring Dips
45 Double-unders

Post time to comments.

Letha - 5:59 (puppy = 30 single unders, 10lb medball clean, bench dips, 30 single unders)

Stec - 18:05 - (porch (everything as rx'd except 115lb squat cleans))

Eric - 13:37 - (Pack - (45 SU, 75lb Squat Cleans, 45 assisted bar dips, 45 single unders))

Desiree - 5:39 (puppy =35 single unders, 35 reps 20lb medball clean, bench dips, 45 single unders))                           Need to push this girl harder!

Pamela - 6:31 (puppy = 25 SU, 25 reps 10lb med ball clean, bench dips, 25SU))

 

 

080627

3 rounds for time of:
Run 800 meters
1.5 pood Kettlebell swing, 21 reps
95 pound Thruster, 21 reps
21 Pull-ups

Post time to comments.

Stec - 31:07 As Rx'd.  Fun stuff.  A lot harder and longer than I thought it would take.

Desiree - 15:44 (3 rounds, 400m run, 15lb KB, PVC Thrusters, Green band pullups)

Eric - 38:00 - (3 rounds, 800m run, 1/2Pood KB, 45lb thrusters, green band pullups)

John - 23:50 - (2 Rounds, 800m run, 1/2Pood KB, 75lb Thrusters, blue band pullups)

 

 

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them.

Letha - 131 (2 rounds {15lb SDHP, 15lb PP, 10 lb wallball, step up 20' box, row})  Nice job, only the second workout for Letha.  Hope you're not too sore!

Hilton - 120 As Rx'd Nice job!

Desiree - 180 (2 rounds {32lb SDHP, 10lb Wallball, 15lb PP, box steps, row})  Very impressive strength, stamina and cardio. Her words at the end of the workout: "Wow!..."

Stec  - 283  New PR for me!  I was on the road to 300 until mid way thru the second round when I decided to throw in an extra wallball.  Wall ball gets me again!

Mindy - 144 (2 rounds {.5 pood SDHP, Box steps, 15 lb PP, 10lb 6ft wallball{)

Eric - 179 As Rx'd.  Outstanding.  200's easy next time!

Here's a video from againfaster.com on box jumps.

 

Box Jumps from Patrick Cummings on Vimeo.  

Snatch 1-1-1-1-1-1-1 reps

Post loads to comments.

Stec - 105,115,125,125,125,135.135. 

Try as I might these were not full squat, but power snatches.  I did try to do a OHS at the top though.  Getting there.  Here are my marks for the same workout on 3/24/08 - 75, 95,95,95,95, 115,116  Big improvement.

Here's one of my favorite videos of Nicole struggling over a period of time to complete 15 bodyweight overhead squats.  A few things to note:

Her solid squat form.  This is why we've been working on perfecting the basics of the air squat.  We're going to conquer the basics so eventually you'll be able to put heavy loads on there safely.

• Notice the hips bending first.  This is what I want to see.
• Notice the squat is upright.  Work on your flexibility and teaching your body to stay upright.

Sheer determination.  All of you bring a great intensity that I love!  A big problem with other workout programs is that when you get near peak and the improvements get smaller - intensity and motivation drop off. Not with crossfit.  When you get closer to your genetic potential and your measuring improvements by seconds instead of minutes - thats when things get really fun!

And Ladies, notice her body.  If girls train themselves like athletes, they will look better than they could ever imagine.  Most guys think the pencil legged runner girls look fantastic until they stand next to a crossfitter.  Watch the squats at 1:50, do you think her thighs are too big?  Post your answer to commments.

 

So since I was going to be gone for a couple days Its a pick a Girl day.

FYI - The "Girls" are the benchmark crossfit workouts.  We remember the workouts a lot easier when they have a girls name tied to them similar to hurricanes and tropical storms.  The drawback is when you come home and tell your wife it only took you 15 minutes to do helen you get slapped!

Quirk decided to do "Helen":

3 Rounds for time:  400 meters, 21 KB swings 1.5 pood, 12 pullups
Quirk - 15:42 (1/2 pood, blue pullup band)

Eric decided to do Fran

3 rounds 21-15-9 Reps for 95 lb thrusters and pullups
Eric - 13:26 (75 lb thruster and green band)

And we had 3 new folks:

Congrats to Letha, Desiree, and Pam for completing your first crossfit workout

Letha 9:17 (2 rounds:  Row 300m, 10 squats, 10 shoulder press, 5 pullups (green band))
Desiree 9:48 (2 rounds:  Row 500m, 15 squats, 15 shoulder press, 5 pullups (green band))
Pamela 8:20 (2 rounds:  Row 300m, 10 squats, 10 shoulder press, 5 jumping pullups)

 

080623

Run 5 K

Post time to comments.

Compare to May 1.

Stec - 22:16
Not quite my PR of 21:23.  A bit sore from the last WOD.  I'll get it next time.

Eric- 31:47
First time running a 5k in a long time.  Nice work!

David - 33:51
Nice job.  A tough softball game the night before may have cost him some minutes. Plus a gash in the knee from diving for a ground ball.  Youch!

 

 

080620

Complete as many rounds in 20 minutes as you can of:
65 pound Thruster, 10 reps
10 Pull-ups

Post rounds completed to comments.

Compare to May 2.

Stec  - 13 rounds As Rx'd

Last time - 5/2/08  - 13 rounds + 9 burpees. I attribute the slower time today to last time being with someone pushing me (Mike Quirk) and/or the bowl of ice cream I had last night!  Oops!

 

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

Compare to May 30.

Stec - 810 (305 Squat, 175 Press, 355 Deadlift)

Tied his CFT PR,  5 pound PR on the Squat.

Kristine - 195 (50 Squat, 50 Press, 95 Deadlift)

Plus 10-20 lbs of baby on each lift!

Video on 'What is crossfit'?

 

080616

For time:
50 Sit-ups
50 Double-unders
50 Sit-ups
Walking Lunge, 50 steps
50 Sit-ups
50 Burpees
50 Sit-ups

Post time to comments.

Stec - 22:56 As Rx'd

Completely unrelated, heres a demonstration and explanation of the workout "Fight Gone Bad":

 

080617

Seven rounds for time of:
75 pound Shoulder Press, 21 reps
21 Back extensions

Post time to comments.

Eric  - 23:50 (Rx'd Shoulder presses thru  1.3 rounds, then subbed 45 lbs)  Nice work!

Kristine - 6:35 (Modified 3 rounds, 15 lbs SP x10, Back extensions x10)
Dave & Stec - Went out and softball this morning.  Back extensions and presses are going to have to wait for another day.
Quirk - 15:00 (5 rounds)

 

(image courtesy of Life & Style)

For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

Stec - 14:11

Eric - 17:48

 

080608

Ten rounds for time of:
12 Burpees
12 Pull-ups

Post time to comments.

Stec - 20:23 As Rx'd.  This was after softball practice.  Seemed to feel pretty good all the way thru (probably on account of taking it semi-easy all week) and almost puked.  Gotta love it. Here's the logitall.com rankings.  

Put what you did this week  (including the time and the reps) on the comments:

So as you know I'll be gone Monday - Friday on business.  While I'm down in New Orlenes, I'm certainly not going to take the week off, and hopefully you're not either.

There's tons of stuff you can still do without access to the garage gym.  Hop on the crossfit main page and see if the WOD is something you can do, or maybe its something you can modify.  For example. here are the last two days of stuff:

"Griff"

For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

Post time to comments.

080608

Ten rounds for time of:
12 Burpees
12 Pull-ups

Post time to comments.

There's a couple workouts that you can totally do - all you need is a pullup bar for the second one.

Here are some other workouts that come to mind that you can do by yourself:

1.  400 meters of lunges (you may want to scale this one way back, ouch!) report time and total lunges.
2.  Tabata (20 seconds on and 10 seconds off - 8 rounds {4 minutes total}) of anything:
       a.  pullups, pushups, situps, squats (Tabata This (official crossfit workout))
       b.  squats
       c.  jumping squats, throw your hands and touch the ceiling on each one
       d.  my personal favorite, set the treadmill to the highest incline and tabata it 2, 3, or even 4 rounds (record speed on each round)
3.   150 burpees for time
4.  Run 5k for time
5.  4x800 meters, or 4x400 meters for time
          note:  if your not used to running fast, dont go much shorter than 400 meters, you may             pull a hammy.
6.  4 rounds of as many jumping squats touching the ceiling as you can.  As soon as you miss touching the ceiling, stop and rest 2 minutes until you start the next round.  Report total number of reps and height of ceiling.
7.  Come over and grab the heavy 20 pound wallball out of the garage.  Toss it across the field and back for time.
8.  Turkish getups with your kids

And geez theres a million more.  Most importantly what I want you to do this week is improve your diet.  Good luck and I'll see you soon!

Put what you did this week  (including the time and the reps) on the comments:
 

080605

Back Squat 5-5-5-5-5 reps

Post loads to comments.

Otto - 115,145,150,155,160  (Video to be posted)
Hilton - 115, 135, 135x2, 115, 115
Stec - 255, 255, 255, 255, 265

Here's a video of each of us during one of our sets:

Nice job to each of you.  Here are some pointers but don't feel bad because weaknesses always come out near max loads.  Work on fixing this form on your air squats.

Otto - Work on getting down below parallel.  Also notice your knees coming in on the way up, your going to need to consciously think of pushing your knees out. Also note the bit of forward lean and good morning - see hiltons below. 

Hilton - Good mornings out of the hole when fatigued.  Watch the second video from this post.

Stec - Usually I'm good at this but I noticed I'm not going deep enough as well.  A few other things to work on, can you see them?

 

080604

Complete as many rounds in 20 minutes as you can of:
15 Pull-ups
30 Push-ups
45 Squats

Post rounds completed to comments.

Here's Eric blasting out his push ups.  Painful!

Otto - 2 rounds + 18 pushups (black band pullups)
Stec - 5 rounds, As Rx'd

Modified:

Regular Cindy:
5 pullups, 10 pushups, 15 squats (as many rounds as you can in 20 mins)
Note:  This is just as hard, if not harder.

Hilton - 6 rounds + 3 pushups (green band pullups)
Eric - 6 rounds + 6 squats (blue band pullups)
 

080603

Hang Power Snatch 1-1-1-1-1-1-1-1-1-1 reps

Post loads to comments.

Stecker: 95,105,115,125*,125*,115,120
* = ugly

Modified:

Overhead Squat 1-1-1-1-1-1-1-1-1-1 reps

Hilton:45,65,65,65,65,95,95,105
Otto:45,65,70,65,80,95,95,105
Alvis:45,75,75,75,75,85,90,95

 

080601

For time:
135 lb Squat clean, 10 reps
50 GHD Sit-ups
135 lb Squat clean, 8 reps
40 GHD Sit-ups
135 lb Squat clean, 6 reps
30 GHD Sit-ups
135 lb Squat clean, 4 reps
20 GHD Sit-ups
135 lb Squat clean, 2 reps
10 GHD Sit-ups

Post time to comments.

Stec - 15:07 - subbed Abmat for GHD situps

Modified:
As many rounds in 15 mins of:
95 lb power clean 10 reps
Abmat situp 10 reps

Chris 6 rounds + 3 PC's
Eric 6 rounds + 2 PC's (first 2 sets 85 lb PC's)
Quirk - 10+3PC's