Thrust Her

3 rounds for time
10 thrusters 135#
10 burpees

7:10

the girlfriend: 9:06 (46.5# thruster x 15, 30# thruster x 15)

Pushup PR

Managed 51 chest to floor. The last couple were rough, but the thought of JC vomiting all over himself and his loved ones after reading this post kept me going. Who gwan step to I? Who gwan respek me fake patois?

AMRAP Tuesday

10 min AMRAP

5 push press 95#
7 box jump 30"

11 rounds

The girlfriend: 11 rounds, 30# push press, 18" box

Crossfit Football Off-season WOD

Crossfit Football (CFFB) is legit.  You knuckas should check it out.  Chen, you should watch some of the videos in the journal about it.  They talk about how Crossfit Football is a misnomer and it should really be called Crossfit Athlete because it's better than using the mainsite for anyone that is interested in competing in sports, but the mainsite is better for GPP (general physical preparedness, which is better if you're training to be a fireman or navy seal).  I read an article a few weeks ago by Blair Morrison (5th at the games this year) where he said Rich Froning is basically the sickest Crossfit Football athlete.  Kind of interesting because that basically means that any WOD under 15 minutes, Froning is gonna own, but if there had been more 40 minute WODs like the first swim WOD at the games, Josh Bridges probably would have pwned.  


I started off with today's CFFB's Offseason Strength WOD for Amateurs:

Deadlift 5 RM....I don't have enough plates to do my 5 RM Deadlift, so I did Max Reps Deadlift at 185#.  I got 25 reps without letting go of the bar.
Supine Ring Rows 3 x max reps: 18, 13, 9

Then the CFFB Daily WOD is: 

Complete 8 rounds:

40 yard sprints

*Rest 30 seconds between efforts

then...

Complete as many rounds as possible in 8 minutes of:

5 Power Cleans to Push Press 155 lbs (scaled with 135 lbs)
5 Ring Dips (don't have rings, did pushup releases instead)

3 rounds and 1 power clean.

Not gonna post my 40 yard sprint times bc that would be embarrassing.  My times suffered bc I was doing the sprints with my dog and I had to slow down a few times to make sure she wasn't gonna get nailed by a car.

24 Aug Mainsite WOD

Five rounds for time of:
185 pound Deadlift, 15 reps
15 Toes to bar

12:58

Lauren: 8:11
(60 lb deadlift, knee raises)

yesterday

300m row
30 hand release pu
30 box jumps
200, 20, 20
100, 10, 10

7:41

3x5 incline bench @ 125
3x5 barbell curl @ 75 (had to pump the guns up for a night out in the city, brian knows what I'm talkin' bout!)
3x5 shrugs @ 225 (ditto)
2x15 situps, 2x10 back extensions

friday

Warmup --
400m run
5 Strict Pullups
Kipping work (I got my first kipping pullup. Did about 10 of them eventually)
20 pushups
50 air squats
15' rope climb

Metcon --
15min AMRAP:
400m run
Max one arm OHS (25lb kettle bell)

Total OHS: 85

wednesday

Warmup --
2 rounds of:
30 jumping jacks
20 air squats
10 burpees

Did some shoulder mobility work and front squat technique overview

Metcon --
3 rounds of:
8 front squats
400m run
8 front squats
500m row

Time: 17:10
65 lb squats

Kipping to Non-Kipping conversion factor

How many kipping pullups equal non-kipping pullups? I tried doing a barbara, but could only make it for 3 rounds outta 5, mostly due to not being able to kip. I looked like chimpanzee trying to shake apples out of a tree.

-Saif al-Gaddafi

"Dead Jumps"

Copped from Hybrid Athletics last week sometime...

5 rounds:
20 Box jumps (I did a bit past knee height, probably something like 20")
12 Deadlifts (I did 135# and I'm damn glad I didn't do more)
20 Air squats

~18min (I hit the friggin' reset button on my watch instead of the stop button)

3x5 Incline bench @ 95
3x15 situps SS w/ 3x10 back extension (my back was toast after this, used the minicart at the grocery store as a walker.)

Box jumps quickly is difficult. So is deadlift. Air squats not so much, once I got the arm movement down. What category of wod would this fall into? Metcon?

klein's wod

Yesterday:
Got to the gym at rush hour so just did 40 min of lower body mwod shit, felt like i JIMP'd.

Today:
AMRAP 20 min:
10 deadlifts at 155 lbs
15 squats
20 lateral jumps over the resting barbell

I did 4 rounds (9:30) and realized I was an idiot for not scaling the DL weight some...couldn't keep my lower back in proper/safe form so I threw in the towel. I'll be returning to this one with, oh say, a 135# DL maybe?

3x5 bench @ 130
3x5 incline bench @ 125
3x15 GHD situps SS w/ 3x10 back extensions

CFers on the boards trash on supersets a lot, is there any reason not to do them when we're talking legit movements like GHD work?

Hot Franny on Franny Action

Did Fran (#95) for a grand total of 28:14.88507322 = 7.71448 x 10^8 x mean muon lifetime.

Haters were like "Shiiiiiiiiit" and bitches were like "daaaaaaaaaayum."

Then did super navy seal abs, 34, 34, 17/17, 17/17, 34, 17.

I would use my abs to stop bullets, but they don't make calibres large enough to give me a run for my money.

-IROCK

take a load off franny

take a load for free, take a load off franny, and bust your load right on (right on) me.

Fran @ 75#
1:34.4

rest ~5 min.

2x10 situps
2x10 back extensions

...so weak...in my defense, the pullup bar i used had a wall in front of it, so i couldnt really kip (although i developed a sweet semi-sideways kip on the fly because im a natural athlete). I felt like death warmed over afterward, the supersetted situps and extensions tossed my stomach around too much. Also, this was a poor choice for first wod after 5 weeks of strength programming and no conditioning work.

Yesterday's WOD

Do n PU and n HSPU on the nth minute until you puss out and cant do it anymore

I scored 7+7 = 14.

Chen, you probably couldn't break single digits. Bonak, you probably couldn't break negative digits.

-SmaD

f my hip

ss day 12. took a few extra days off after last week on account of my hip/shoulder killin me.

1x5 squat @ 205
3x5 shoulder press @ 105
3x5 power cleans @ 125
3x5 bench press @ 135 (last set @ 130)
3 sets of chinups to sorta near failure (10-6-4)

laid off the squats after 1 working set. i must be doing something incredibly wrong somehow, but i dont get it because my form is symmetrical and only my left hip ever hurts.

Blister Special

4 rounds for time:

Run 530m
25 pullups

16:18

run

missed weds due to shoulder/neck soreness and friday due to laziness.

went on a 2 mile run today. i suck.

CF Huntsville/CF Games Chipper Round 2

Did the CF Games Masters Chipper at CF Huntsville today, which I did this past Sat

For time:
10 HSPU
20 Wall ball shots, 20# 10' target
30 Toes to bar
40 Power clean, 135#
50 Burpees
60 SDHP, 75#

18:25 - cut about 2 mins off my previous time but still got smoked by 1-2 mins by this 45 year old who kicked my ass on Monday too. Crazy how much harder you can go when going head to head with someone else compared to working out alone.

Getting Shredded

So i decided to try out some CF shit instead of my usual flex-in-the-mirror routine. I was trying for an Angie, but couldn't complete (the sun was in my eyes, i think i ate some bad chicken the other day, i couldn't focus 'cause i kept seeing my adonis-like reflection in the mirror, ect.) so i switched the abs routine out for a different internet-based abs routine: http://www.youtube.com/watch?v=M1Dq8MfFPlA

so i ended up doing:

35 pullups

100 squats

50 pushups

30, 30, 15/15, 15/15, 30, 15 super abs

26:50.811251

flex (slow 50 count)

Norb von Noobawitz

ss 11

i love getting out of work early and being the only one in the weight room for 2 hours...

3x5 squat @ 210 (fail, see below)
1x5 deadlift @ 245 (much easier when i havent just done 3 sets of squats)
3x5 bench press @ 130
3x5 shoulder press @ 105 (fail, push pressed the last two reps)
3x5 incline bench press @ 115 (5-5-4)
3x5 shrug @ 255
3x15 GHD situps superset with back extensions (doing these properly now, much more difficult)

got some crushing hip pain when i got to my working load in squats. it seems i can work through it when i have at least 2 days in between workouts, but 205 on monday really took some effort. i hope this is some common problem and theres an easy fix, and not some latent injury.

found this pretty cool:



lots of progressions for gymnastic skill stuff.

Quote for Thought

"If you don't crash your car every once in a while you're not driving fast enough"

-Greg Glassman (CF creator/founder) on workout intensity, I think.

Didn't really do anything today in the way of a workout. Ran around on the golf course by my hotel for a little under 2 miles.

Two wods today

Later this afternoon at work, I'm gonna try a wod that JC posted a few days ago:

7 Rounds for time:
7 Overhead Squats @ 95 lbs.
14 Kettlebell Swings @ 1.5 pood or 55 lbs.
21 Double Unders

For double unders I'm going to substitute jump tucks, the prescribed substitution for double unders according to the CF mainsite, or 42 single unders.  Jump tucks are basically tucking knees to chest in a jumping motion.  JC's time was 16:07.  I'm aiming for anything under 18 minutes, expecting somewhere between 18-19 though.

When I get home tonight I'm going to do another wod.  Yesterday was a rest day for me so I'm back on the Day 1 rotation -- deadlifts/squats combination -- of the Crossfit minimalist program.

The following is what I was thinking about doing for the deadlift/squat combo.  Let me know what you think.

21 deadlifts @ 205 lbs.
50 squats
Run 300 yards
15 deadlifts @ 205 lbs.
50 squats
Run 300 yards
9 deadlifts @ 205 lbs.
50 squats
Run 300 yards

Starting Strength

Whew, it's been a while since I've updated.

After my first month or so of crossfit, I read that Greg Glassman advocates a background of strength training to maximize what one can get out of crossfit. I then decided that I'd do a strength training program for a while before coming back to CF.

I chose starting strength (SS) because I had a friend who was on it, and was making some pretty good gains. I bought the book and got started at the beginning of April 2011.

The program I chose was the following (Rippetoe, the author of SS, had this as a sample workout. He advocates power cleans but I didn't trust myself to learn it properly):

workout A:

3x5 Squat

3x5 Benchpress

1x5 Deadlift

workout B:

3x5 Squat

3x5 Press

3 to failure on Pullups.

I go to the gym 3x a week, and alternate between A and B essentially.

My starting weights were:

155 squat

155 benchpress (I, like many before me, chose to emphasize this exercise in my previous training)

185 deadlift

85 press

8 pullups

After 4 months of trying to go consistently (and being terrible at it, I estimate that I've gone maybe 50% of the days) I've seen some pretty good gains.

Bodyweight went from 170 to 183 (with no change in BF%, eating like crap but lots of protein).

Current lifts:

265 squat

205 benchpress

300 deadlift

125 press

9 pullups (haha)

I'm positive that my gains would have been much higher had I actually gone 3x a week, and I'm still able to add weight every workout (yay beginner gains). I think I might stall pretty soon though. I've already stalled on the press a couple of times, but Rippetoe advocates staying on the program until squats stall.

After going through this process, I have some observations:

1) Do EXACTLY what Rippetoe suggests. Don't add exercises or change rep schemes for no reason. Extra exercises might do more harm than good. Extra reps/exercises reduce your ability to recover and your ability to do the next workout properly.

2) Eat and rest properly! For the last couple of workouts, I've been trying to press 125 for 3 sets of 5. The first time I tried, I got 5-4-4. The second time, when I should be stronger but with not enough sleep and food, I got 4-3-2.

2) Learn form properly (I had to reset a couple of times after realizing that my form was crap. I also bruised a rib deadlifting incorrectly).

3) Go consistently.

Anyway, that's been my SS experience so far; I'll keep updating on this.

Two wods yesterday

Chen and I went to La Plata, Maryland on Saturday to buy an olympic bar and bumper plates off a rando from craigslist.  It's been sweet having this equipment to do some wods in my backyard.  On Saturday, I started a rotation of the following: Day 1 - deadlifts/squat combination; Day 2 - push press/pushup combination; Day 3 - cleans/pullups combination; Day 4 - rest.  I got this rotating schedule from the CF garage gym article that says this is a "minimalist" crossfit routine that you can easily do with a pullup bar and oly bar.  I like this schedule a lot and will probably stick with it since I can easily do it at home, and will try to work two-a-days occasionally when I want to give a shot at the mainsite wod.  Yesterday I did two wods, one was the mainsite wod which I did at work, and one when I got home -- the Day 3 combination of cleans and pullups.

At 3pm, the mainsite wod:
Four rounds for time of
Row 500 meters
Rest 3 minutes

My 500 meter times were 1:52, 2:02, 2:03, and 2:10.

At 5:30 when I got home, I did the clean/pullups combo wod:
Five rounds for time of
6 cleans at 135#
Run 15 yards downhill (and inside to my pullup bar)
12 Jumping Chest to Bar Pullups
Run 15 yards uphill (and outside to my olympic bar)

Time: 10 minutes and 7 seconds

On Sunday I also did two wods: the push press/pushup combination wod, and a wod I found from http://www.crossfitbethesda.com/.

The push press/pushup wod was killer.
3 Rounds for time:
20 Push press at 95#
30 Pushup release

Time: 15 minutes and 45 seconds

Later that day I was really bored so did another wod outside in my front yard.
AMRAP for 8 minutes
Run 150 yards
10 Thrusters at 95#
10 Burpees

I did 2 rounds plus 150 yard run, probably could have done more but my dog was outside with me and she was getting in the way when I was trying to drop the bar on the thrusters.

This is also random but I've seen a few videos on the mainsite lately about almond butter being a really good snack, so on Sunday I went out and bought some.  It's about twice as expensive as regular peanut butter from Giant.  It's pretty good and I don't feel guilty eating it by the spoonful, unlike when I eat peanut butter.  Just wanted to share with the rest of the you that it's a healthy snack worth trying out.  Peace brothas.

update on home gym

So I got a squat rack, incline/decline bench, 250 lbs of weights, 1 standard bar, 1 50% weight bar+ girl's bar (10 lbs lol!)+ a few random other things for 300 dollars which isn't a steal per say but a reasonable deal. Going to pick up this sunday.

Now going to get some bumper plates, pull up system, some weight bands from woodyweights, some mats and I should be good to go:) Overall this'll probably hit me up for another 200-300 dollars. So well within my 'budget'.

We will see If I need to get a better bar, but i'll get there when I get there. Overall this home gym is going to be killer. It will actually be nice to be able to work out 4-5 times a week without the 20 ish (there back) minute commute each time.

CrossFit Huntsville

Worked out at CrossFit Huntsville

Pretty awesome setup, I think the whole building was built for their gym, small locker room in the back with 1 or 2 showers and a kitchen/living room area in back.


Did a rope climb today for the first time since 4th grade. Really not very hard at all if you get the technique down. Kind of absurd how Rich Froning basically couldn't climb a rope last year at the CF Games.

Did CF Games event 10 today:

For time:
20 calorie Row
30 Wallball Shots, 20 pound ball
20 Toes to bar
30 Box jumps, 24″ box
20 Sumo-deadlit high-pull, 108 pound kettlebell (subbed 105lb barbell SDHP)
30 Burpees
20 Shoulder to overhead, 135 pounds
120 foot Sled pull, sled plus 165 pounds

19:48 with about a 3 min wait for the sled since they only have one, so probably could have taken a min or so off my time but whatevs.

Overall I had an awesome time, everyone was really welcoming and a few guys asked if I would come back later in the week. Average age was probably 35 or so in the class, there were a couple guys in their late 30s and mid 40s who I barely beat. $15 drop in fee was fair, alternatively you can drop $20 and get a T shirt out of it too.

ss10

found a sweet KStarr video on CF journal that showed a good pre-squat stretch routine. so i did that while i was waiting for the squat rack to free up. also:

~5x1 deficit power clean, built up to 145 (wishin i kept going, i could have done more, but the rack opened up and i didnt want to wait any longer...also, got to use cool words i learned from watching the games, like deficit!)

3x5 squat @ 205
3x5 press @ 85 (somewhere along the line i thought this program was push presses...incorrect)
6x15 GHD situps (need to investigate form, i might not be doing them properly/strictly if i can do this many)

should have done this workout like last friday, but i got a fungi induced case of food poisoning...which was fun. then ran around yesterday playing paintball in like 99% humidity. excuses, excuses...

dirty thirty - monday

For time:
30 Box Jump (24")
30 Pullups
30 Kettlebell Swings (30#)
30 OH Walking Lunge (25#)
30 Knees to Elbows
30 Push press (65#)
30 Situps
30 Wall Ball Shots (14#)
30 Burpees

My time was around 25 minutes.

2011 CrossFit Games Masters Chipper

/7 August mainsite WOD

For time:
10 Handstand push-ups
20 Wall ball shots, 20 pound ball to 10' target
30 Toes-to-bar
40 Power cleans, 135 pounds
50 Burpees
60 Sumo deadlift high-pull, 75 pounds

20:19

Thats good for 19th/20th place in Masters Event 4 at the games. What the fuck.

Basically every single guy in this video is over 45 years old and can kick my ass.

friday wod

Partner WOD:

100 kettlebell swings 35lbs
100 wall balls 14lbs
100 power cleans 65lbs
200 double unders or 400 single unders

Use 200 m row as pacer. While one partner works the other rows 200 m. Switch upon completion of row.
To do this on your own, cut the reps in half and do 20-30 reps of each with 200m rows in between.

Time: 23:53

I liked this workout a lot. The last set of wall balls + power cleans hurt the most.

Week #1 of 3x/week completed. I'm feeling great and hope to keep it up.

Thurs

I think both of these are from CrossFit NYC

15-12-9 reps of clean and jerk unbroken, touch and go at the bottom, rest is ok at the rack or hang

95lb-85lb-65lb - a lot more taxing on the arms/shoulders than anticipated

Followed with:

For time
80 squats
10 push press 95#
60 squats
20 push press 95#
40 squats
30 push press 05#
20 squats

10:12

next year gym membership 716

For my wife and I, our current gym membership is going to end on aug 31st.

Renewing will be 716 dollars.

Looking on craigslist I think I can get the bare essentials,

benchpress, squat rack, barbell, 300lbs of weights for about 300 dollars.

other needs 1. some good matting 50?
2. dumbells 50-100?
3. row machine 100?

What are some other things you guys recommend with the remaining 216.

Now that I'm at home I'm thinking i'll have more time and will start focusing on some other lifts like snatch etc (that I've neglected).

Do "rubber weights" really make a big difference? How often is a bar dropped etc? These things are wickedly expensive like 300-400 for 300 lbs. dollar per pound on craigslist.

Rando

Didn't have the energy to do a real metcon/WOD today so I did a bunch of random crap:

1) Deadlift work

2) Repeat MWOD from yesterday + shin on wall MWOD

3) Push press 3 rep max: 175

4) 500m row for time: 1:47

5) Max double unders in 2 min: 80

Watched a video on CF Journal last night where Graham Holmberg did 200 double unders in 2 mins, I was hoping I'd get atleast 100-120, I guess I have some work to do.

ss day 9

3x5 squat @ 200
3x5 bench press @ 125
3x5 deadlift @ 215
3x15 GHD situps
2x10 chinups
1x10 GHD back extensions

crushed the bench press sets, gonna up it to 130 friday. GHD back extensions are my newfound interest. gonna crank those out every workout from now on, along with the situps to get some non-pussy core strength. also, starting 5x20 pushups 6 days/week (+2 pushups/week) as and assistance exercise for my pussy-ass bench.

gonna try to take some vids this weekend for some critiquing on the cf boards. probably gonna wear compression shorts and stuff some socks in my crotchular region.

wednesday pressrow

Started with a small Cindy workout.
2 rounds of:
Run 200m
5 pullups
10 pushups
15 squats

Strength
Max set of 3 reps, Push Press
Max: 145 lbs
(note: my highest 3-rep press before this that I logged was on November 1st of last year at 125 lbs. i guess that means this was a PR?)

Metcon
3 rounds of:
500m row
10 push press (65 lbs)
(rest for however long it took do do the last round)

Time: 15:34

Atlas CF Mon WOD

Similar to Matt's Monday work

Started off with MWOD, pretty much a joke how inflexible my hams are compared to the guy (Adrian Bozman) in the video.



Followed by some tripod/headstand work per CF Journal

Then:

7 rounds for time

7 OH Squats (95#)

14 KB Swings (50# dumbbell, 55# kb rx)

21 Double Unders

16:07

Notes: took 5 minutes longer than I estimated, good news is double unders are getting much easier, they were almost like a rest period during the WOD, bad news is I need to do significantly more heavy KB work, I did one set of 10 swings, then the rest were basically 5's and 4's.

2011 Crossfit Games Final Event

For time:
20 calorie Row 

30 Wallball Shots, 20 pound ball
 (sub 65lb thruster)
20 Toes to bar

30 Box jumps, 24" box

20 Sumo-deadlift high-pull, 108 pound kettlebell
 (sub 95lb barbell SDHP)
30 Burpees

20 Shoulder to overhead, 135 pounds
Sled pull (laughably inadequate sub: 30 pullups)

19:56

Rich Froning: 14:10 - immediately after completing part of the above WOD in a 3 and 6 min AMRAP...

And that's why he got paid $250k this weekend.

ss day 8

warmed up with some MWOD lower body stuff

3x5 squat @ 195
3x5 push press @ 110 (5-5-3...stupid weak trunk)
3x15 GHD situps
2x10 dead hang pullups
3x5 power clean @ 95 (this doesnt really fall in line with my programming, i just had some gas left in the tank when i was done with my shit and wanted to work on form)

gonna dial back the incremental increases on my lifts to 5#/workout for squat/PC and 2.5# for bench/PP. I'll leave deadlift at 10# for now, while I work on doing GHD back extensions and situps for core strength. That's definitely my weak point in deadlift and PP.

monday wod

happy august everyone. my hope is to workout at least 3 times a week this month as i slowly get back into the swing of things.

starting the week out nice and easy. good thing too, because i'm still feeling tight from thursday.

did some handstand/tripod exercises to get started, then:

metcon:
5 Rounds for time:
10 OH Squats (45 lbs)
20 KB Swings (30 lbs)
30 Single Jumpropes

time: 10:40

going to stay light on the weights until i feel better about my cardio.