SDHP&Row, Thrstr&du, bj and su.

http://optimumperformancetraining.blogspot.com/2009/12/dec-30-2009.html

Training:
3 sets:
12 SDLHP - 125#/80#
Row 90 sec @ 90% effort
rest 2 min
+
3 sets:
12 db thrusters - 35/20#/h
AMRAP Double Unders in 60 sec
rest 2 min
+
3 rounds as fast as you can:
20 box jumps unbroken - 20/14"
25 sit ups

12/31/09, CFV, 1200 - DU's between 30-35 each rep
this one sucked. Did CFV wod with a newbie as warm-up.
Cashed Out !!! and during the wod.

AMRAP in 10: Row 250, 8 BJ, 8 DL, 8 PP

As Many rond in 10 minutes of:
Row 250
8 Box Jump 24"
8 Deadlift 225
8 Push Press 50# DB's

12/27/09, CFV, 1215 - 3 rds +row, +4 BJ

**Note: not a good workout. row slowed things down...

2009 Games Chipper

The final workout of the 09 Games was a long chipper. The workout was:
15 reps 100/155lb BB squat clean
30 Toes to bar
30 Box jumps 20/24" box
10/15 Muscle ups
30 PushPress /PushJerk 25/40lb DBs
30 Double Unders
15 reps 95/135lb Thruster
30 Pullups
30 Burpees
300' OH Walking lunge with 25/45lb plate

12/27/09, SST, 1400 - 31:59

3 rds, run 400, 21 kb swing, 15 wall ball

Three rounds:
Run 400 m
21 kb swing (53/35)
15 wall ball (20/14)

12/26/09, CFV, 1000 - 12:59
with alina and lilia

Run 4 miles or so.

Run - supposed to be 5k.
Couldn't find trail, ran slow with Denise.
Time irrelevant.

3 rds, run 400, 50 double unders, 12 push press 155

3 rounds for time:
Run 400 meters/Row 500 meters
50 double-unders
12 Push-Press/Jerk 155/95

12/06/09, CF East Bay, 1200 - 22:00
Fastest time of day at that gym. My 2nd wod of the day.
http://www.crossfiteastbay.com/2009/12/crossfit-east-bay-wod-biw-0912-2.html

Tabata Ab-mat, Du's, then jumping rest in bottom squats

In order, no rest:
Tabata abmat sit-ups, tabata double unders, tabata squats jumping with rest in bottom

12/06/09, CF One World, 1000 - 9,9,9

5 Rds: Run 400m then amrap wall ball in 3 min

In 3 min:
Run 400m
amrap wall balls
rest 3 min
repeat for five total cycles

12/01/09, CFP, 1000 -
25, 19, 23, 20, 22 = 109
I will call this - "Stress Buster" - I needed it on my many levels.

3 rds: 15 snatch, 15 pull-ups

Three rounds of:
15 Power Snatch 75#
15 Pull-ups

11/29/09, 1000, CFP - 6:38
Dang it, was hoping for high power output on this one! Must train power output.

10rds: 3 dl, 5 pshup, 7 ghd

10 rounds for time:
3 deadlift 315/225
5 clapping push-ups
7 ghd sit-ups

11/28/09, 1000, CFP - 21:40
This ended up being a strength workout. I made some adjustments to my dl by dropping my hips. for some reason this allowed me to use the ham's more. If only I could dl like wade! then I would be champ!
The ghd's felt weird on the back, it didn't help that the mail man came by and i opend my mail during the workout. the dl's were max efforts so i had time to rest

Row with Hang Power Cleans

For time:
1000 m Row
12 Hang Power Cleans 135 lbs
750 m Row
10 Hang Power Cleans 135 lbs
500 m Row
8 Hang Power Cleans 135 lbs
250 m Row
6 Hang Power Cleans 135 lbs

11/27/09, CFP, 1100 - 21:35

4rds: run 800 m then rest 4 minutes

Four rounds:
Run 800 meters
Rest 4 minutes

11/25/09, 1730, CFP -
2:38, 2:58, 3:04, 3:11 secs

Weighted Pull-up 5-5-5-3-3-3

Weighted Pull-up 5-5-5-3-3-3

Goal -
48x5, 53x5, 58x5, 63x3, 68x3, 75x3

11/25/09, 1000, CFP -
53x5, 53x5, 68x3, 68x3, 68x3

Bench Press 5-5-5-3-3-3

Bench Press 5-5-5-3-3-3

Goal -
185, 195, 205, 215, 225, 235

11/25/09, 0900, CFP -
185 lbs, 195 lbs, 205 lbs, 215 lbs, 225 lbs, and 235 lbs(2)

3 rds: 15 pp, 30 sqts, run 400

3 Rounds For Time:
15 Push Press 135/95
30 Air Squats
Run 400m

11/24/09, CFP, 1130 - 12:57
With Justin Riley

3 rds, 10 ohs, 10 lft kbsw, 10 rgt kbsw

Three rounds of:
10 Overhead squats (95/65)
10 Left arm kettlebell swing (53/35)
10 Right arm kettlebell swing (53/35)

11/23/09, CFP, 1100 - 4:35

Deadlift 1-1-1-1-1-1-1

Deadlift 1-1-1-1-1-1-1

Goal -
95x5, 135x5, 185x3, 225x3, 275x1, 315x1, 325x1, 335x1, 345x1, 355x1, 360x1

11/24/09, CFP, 1100 -
95x8, 135x8, 185x5, 225x5, 275x3, 305x1, 315x, 325x1, 335x1, 345x1, 355x1, 360(m)

5 rds: run800m, 8 pll-ups, 16 psh-ups, 32 aqts

Five rounds for time:
Run 800m
Pullups 8/5
Pushups 16/10
Air Squats 32/20

11/21/09, CFP, 0830 - 27:39

4 rds 50m walking lunges and 50 sit-ups

Four rounds for time of:
Walking lunge 50 meters
Sit-ups, 50 reps

11/20/09, CFP, 1100 - 23:00
did 5 rounds of 50 steps, oops!

MEBB: Bck Sq 3-3-3-1-1-1, 3rds 5 sntch dl, row 250

Back Squat
3-3-3-1-1-1 reps
rest 3-4 minutes, then:
Three rounds for time of :
5 Snatch Grip Barbell Deadlift (1.25 BW)
Row 250 meters (or Run 200 meters)

11/18/09, CFP, 0800 -
[45x8, 95x8, 135x8, 185x5, 225x3, 245x3] 265x3x3x3
Could not progress, could not continue. could barely get 265x1. was going for 285x3 progress to 315x1. must be tired from yesterdays dl's at east sac.
metcon - 6:33. This was not bad, hit the rows hard.

25-15-10: Box Jump, DL 185, Pull-ups

25-15-10 of:
Box Jumps 24/20
Deadlift 50% 1RM
Pull Ups

11/17/09, CFES, 0600 - 9:33
With Paige S.

Tyler Like: 5 Rds of 7 Muscle-up and 21 Power Cleans 95#

Five rounds for time of:
7 Muscle-ups
21 Power clean (95/65)

11/16/09, CFP, 0800 - 33:37

21-15-9 Bupee and Sit-up

21-15-9
Burpees
Sit-ups

11/11/09, CFV, 0830 - 5:35*
After me press work

Press 5-5-5-3-3-3

Press 5-5-5-3-3-3

Next Goal
5x45, 5x95, 5x115, 5x125, 5x135, 3x145, 3x155, 3x155

11/11/09, CFV, 0800 -
5x45, 5x95, 5x115, 5x125, 5x135, 3x145, M-2x155, M-1x155

Lil Karen

75 Wall Balls for time

11/09/09, CFV, 16:00 - 3:38

Ryan turns 25 yo

“RM Quarter Century”
Four rounds for time:
25 Power Cleans (75/45)
25 Push-ups
25 Double-unders
25 Sit-ups

11/02/09, CFV, 1500 - 22:10
Must still be recovering from the swine flu. Chest very congested, phlem is deep and burns. A great workout, but a slow time. Not finding intensity when working out on my own.

3 rds of 21 back squat and run 400

3 rounds
21 backsquat
run 400

10/16/09, CFP, 0630 - 13:55
used 155 for squats, goal is to work up to this at bodyweight. 155 is 77% 75% might be a nice rx'd working weight. With Dan Cota

2009 Great Basin Qualifier WOD #2

Workout 2
Complete 5 rounds for time of:
Deadlifts x 7 reps (275#/185#)
30 Air Squats
7 Handstand Push Ups

10/08/09, CFP, 0600 - 11:34
with Gary Baron. 1. Speal 5:02, 2. 5:48,3. 6:46,4. 7:38 At 7:00, Gary would have had 4th place. At 11:34 I would have been 20th place.

Power Clean 1-1-1-1-1-1-1

Power Clean 1-1-1-1-1-1-1

10/05/09, CFP, 1800 - 185, 205, 215, 225(m), 225(m), 215, 220, 225(m)

Chipper

Two rounds for time of:
50 Box Jumps
40 Kettlebell Swings
30 Pull-Ups
20 Wall Ball Shots
10 Handstand Push-Ups

10/03/09, CFP, 830 - 24:24

21-15-9 Hang Power Clean with K2E

21-15-9
Hang Power Clean (135/95)
Knees to Elbows

10/1/09, CFP, 1930 - 9:40

Five rounds of:
100′ Plate Overhead Walking Lunge (45/25)
25 Push-ups
Run 400m

09/28/09, CFP, - 27:40

Birthday Bashing Kevin and Faith

“Blame it on Kevin and Faith”
Run 800m
35 Double Unders
23 Pull-ups
35 Front Squats 135
23 Push-ups
35 Squats
23 Sit-ups
Run 800m

09/23/09, CFP, 1600 - 16:28

hspu, pull-up, kb swing, sit-up, burpees

For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees

09/22/09, CFP, 1500 - 22:25

DL 10-10-10, then mini met of kbsn, push-up, run

Deadlift
10-10-10
then, rest 3-5 minutes and complete
Three rounds of:
10 Kettlebell Snatch Left (55/35)
10 Kettlebell Snatch Right (55/35)
20 Push-ups
Run 200m

09/15/09, CFP, 1730 - 275(10), 285(10), 295(6-4), met-con = 12:12

Fran on the Run

21 Thrusters (95/65)
21 Pull-ups
Run 800m
15 Thrusters (95/65)
15 Pull-ups
Run 400m
9 Thusters (95/65)
9 Pull-ups
Run 200m

09/15/09, CFP, 1400 - 15:20

Press 3-3-3 Push Press 3-3-3 Push Jerk 3-3-3

Press 3-3-3
Push Press 3-3-3
Push Jerk 3-3-3

Next Goal
Warm-up 3x45, 3x85, 3x115
Press 3x145, 3x155, 3x165
Push Press 3x175, 3x185, 3x195
Push Jerk 3x205, 3x215, 3x225

09/13/09, CFP, 1500 -
Warm-up 5x145, 3x95, 3x135
Press 3x155, 1x165, 3x155
Push Press 3x165, 3x175, 3x185
Push Jerk 3x195, mx205, 3x200, 3x205

"Deadleg" - Main Page 09/09/09

Four rounds for time of:
100 ft Walking lunge, carrying 35 pound dumbbells (30# db's per main page)
24 inch Box Jump, 30 reps
Pull-ups, 30 reps (weighted pu's per main page)

09/12/09, CFP, 0830 - 26:00 (+/-)
This one was brutal!!

Heavy with mini: Deadlift then DB Snatch and row

Deadlift 3-3-3-3-3

For Time:
15 Each Arm DB Muscle Snatch 55/30
Row 250m
10 Each Arm DB Muscle Snatch 55/30
Row 250
5 Each Arm DB Muscle Snatch 55/30
Row 250

09/10/09, CFES, 0600 - 335x3, 6:00 +/-
275, 315, 325, 335, 335

5 Rds of 15 Snatch and Run 400

From crossfit.com 08/29/09

Five rounds for time of:
95 pound Power snatch, 15 reps
Run 400 meters

09/09/09, CFP, 1730 - 27:00 (+/-)
Cashed out major!!! for 20-30 afterwards.

Hiking

Loch Leven Lake Trail
From Big Bend Trail Head to Lower Loch Leven Lake - 5 miles

http://www.fs.fed.us/r5/tahoe/documents/rec/LochLevenROG.pdf

Quarter Gone Bad

5 rounds of:
15 sec of 135 pound thruster
45 sec rest
15 sec of 50 pound weighted pull-up
45 sec rest
15 sec burpee
45 sec rest

09/05/09, CFP, 930 - 90
135# Thrusters - 5,5,5,5,4 = 24
35# Pull-ups - 8,6,6,6,6 = 32
Burpees - 7,7,7,6,7 = 34

Weighted Pull-ups 5x5

Weighted Pull Ups 5-5-5-5-5 Reps

09/02/09, CFES, 1200 - 53, 68, 63(3), 63, 71(3)

7 rd sdhp and ring dips

Seven rounds for time:
10 Sumo deadlift high pull (95/65)
10 Dips

09/01/09, CFP, 1500 - 9:17
This is a good one! good volume, good weight, good pace, good intensity, good combo of a pull and push.

21-15-9 Deadlift 225, K2E (Diane with K2E instead of HSPU)

21-15-9
Deadlift 225
Knees to elbows

08/27/09, CFP, 1500 - 9:03
Grip and lat blaster!! next time pull the first 21 non-stop

3 rounds 10 box jump, 10 push press, 10 double unders, run 400m

08/24/09, CFP, 1730 - 11:00 +/-
Planned rest day hijacked by Quinn who did not want to work out alone. Okay - CV'd.
This workout was a sprint. Did 32" bj's, push press @ 35# to light or needs more reps. 10 du's too easy, needed 50. forgot the pull-ups. maybe a keeper, change to:
3 rounds of:
25 Box jump (32"/24")
25 DB Push Press (40/25)
25 pull-ups
50 DU's
Run 800m

or
5 rounds of:
15 Box jump (32"/24")
15 DB Push Press (35/25)
15 Pull-ups
25 DU's (or 100 singles)
Run 400m

100 Burpie Pull-ups

100 Burpie Pull-ups

08/23/09, CFP, 0830 - 13:45*
Since the pull-up bar is low at CFP 1.0, it was more like burpie jumping pull-ups.

Hang Power Clean 1-1-1-1-1-1-1

Next Time - 145, 155, 165, 175, 185(PR), 195, 205

08/22/09, CFP, 1200 - 185
WU - 8xpvc, 8x45, 5x65, 5x85, 3x105, 3x135,
1x155, 1x165, 1x175, 185(m), 185(PR), 195(m), 195(m), 195(m)

Walking Lunge, Overhead, Sit-ups

From CrossFit.com 08/21/09 but modified for guest Brian Nay who ended up switching to KB swing anyway.

Walking lunge 100 ft.
21 Overhead with 95# from Rack
21 Sit-ups
Walking lunge 100 ft.
18 Overhead with 95# from Rack
18 Sit-ups
Walking lunge 100 ft.
15 Overhead with 95# from Rack
15 Sit-ups
Walking lunge 100 ft.
12 Overhead with 95# from Rack
12 Sit-ups
Walking lunge 100 ft.
9 Overhead with 95# from Rack
9 Sit-ups
Walking Lunge 100 ft.
6 Overhead with 95# from Rack
6 Sit-ups

08/21/09, CFP, 4:30 - 15:31
I liked this one. everything was hard and required serious effort but not enough to stop (much).
Next Time - try it with pull-ups as RX'd or increase weight of oh to 115 to make harder on legs and shoulders

Cindy on the Box for 12 (CF Football)

amrap in 12
5 pull-ups
10 push-ups
15 box jump

08/19/09, CFP, 1600 - 8 rounds
used 18" box, worked out with Dad.

Power Clean: 3,3,3,3,3

5x3 Power Clean

Next Goal: [Warm Up - 3x135] WOD: 3x185, 3x195, 3x205, 3x215, 3x225

08/18/09, CFES, 0600 - 135x3(wu), 185x3, 195x3, 205x3, 215x1, 215(m)
new PR by 20 lbs. wow! Great to be at CFES again. Paige went with me. Also happened to be a 1 rep PR @ 215

04/04/09 - 5x95, 5x115, 3x135, 3x165, 3x175, 3x185, 1x195, (m)x 205
with mini metcon:
Psuedo 1/2 Michael: Row 400-500, then 25 back extensions with 25 GHD situps. 3 rounds, alternated from row when partner (Wade) finished back ext and ghd sit-ups.

Sprint 30 sec on 4 min off x 4

08/17/09, CFP, 1800 - with Alina, from curb at end of renpoint uphill to renpoint ct.
more tiring then i expected

Row 500, 5 rds: 5 pull-up/10 sit-up, Row 500

Row 500m
then
5 rounds of:
5 pull-ups
10 sit-ups
then
Row 500m

08/15/09, CFP, 1445, (4th WOD today) - 7:32
starting to feel it, but definitely have some endorphins kicking in

Hill Run - 1 time

from the pavement all the way to the top of the world.
08/15/09, CFP, 1345 (3rd WOD of day) - 1:22
Ran all the way except for the last 20', that really steep part. Let's try this picture thing like Heather.

Deadlift Singles After Run 3.5 miles

Immediately after running 3.5 miles, complete deadlift singles to max:

08/15/09,CFP, 0745 - 95, 135, 185, 205, 230, 255, 275, 295, 305
ran out of weight, had a few more in me.

Run 3.5 Miles CFP A Loop (Secret Ravine Loop Clockwise)

08/15/09, CFP, 0700 - 32:00.
The dog was a distraction.

2009 Northeast Qualifier Final WOD

10, 9, 8, 7, 6, 5, 4 3, 2, 1 Reps
of the following triplet for time:
Power Cleans (*155/105)
Pull-ups (C2B)
KB Swings (*1.5pood/1pood)

08/13/09, CFP, 1545 - 19:58

HSPU with Pistols on a run 800 3 times

3 rounds
12 hspu
12 pistols (6 each)
Run 800m

Next time - modify by making 12 pistols each leg. or 5 rounds and a shorter run and less pistols. overall volume of pistols could be 36-40 each leg.
so 5 rounds of, 8 hspu, 8 pistol lt, 8 pistol rt, run 400.

08/09/09, CFP, 0830 - 23 min =/-. Skill day. HSPU's got to get stronger, pistols haven't been in a workout that I can remember except in Portland. Pretty good, satisfoactory. HSPU's were sets of 3 and 4, pistols went good.

3 rds: run 20m, 30 sqts, 15 psh-ups

3 rounds of:
run 200m
30 Squats
15 push-ups

08/01/09, CFES, 9:30 - 5:21

Deadlift, HSPU's

5 rds
15 DL 185
10 HSPU

07/29/09, CFP, 1630 - 19:04
scaled last 2 rounds of HSPU's to Vert Planch Push-up.
Goal, as RX'd, work on HSPU's

K2E, Burpees, and Front Squat, on the minute, 10 min

For 10 minutes, on the minute:
buy in with 3 k2e and 3 burpees, then count your reps with BW front squats.
socre total reps.

07/25/09, SFCf, 7am - 22 reps (4,2,2,2,2,1,2,2,2,3)
Finished with 40# DB sit-ups with straigh arm transitioning to OH. 3 lt, 3 rt, 3 sets.

Pull-up / Dip Ladder with Core-Met-Con

07/19/09, CFP, 1230

Warm-up
Jog 1/2 mile
3 rounds
5 pull-up
5 ring dip
10 squat (reg, wide, narrow)
5 GHD sit-up
5 Hip extension

WOD
Pull-up Ladder*. 13 min/
2 minute rest.
Ring Dip Ladder*. 12 minutes/
2 minute rest
3 rds 20 GHD Sit-up with 20 Hip Ext
9:04

Ladder. Complete specified number of reps every minute. Start with one rep and add one rep every minute. 1 at min 1, 2 at min 2, 3 at min 3, etc..

Post work-out nutrition.
small protein shake
1 scoop (25 g pro, 3 g car)
1 cup milk (8 g pro, 11g car, 8 g fat)
Total: 33 g pro, 14 g car, 8 g fat)

6x200 with 1 min rest at the field

6 rounds
200m sprint
rest 1 min between

07/17/09 Field, 0830 - times not recorded. Good efforts. Next time do 10 of these. 6 is not enough

Row 400m three times with 1 min rest between

07/06/09, CFES, 12pm, post heavy BS - 1:12, 1:16, 1:20

Back Squat 3x3

Back Squat
3-3-3

07/06/09, CFES, 12pm - 255, 265, 275

Independence Day 2009

"Independence Day"
All of the Following for Time:
-1776m Row
-5 Rounds of:
4 Thrusters 135/95
4 Burpee Pull Ups
-1776 lbs From Ground To Overhead (135x14/95x19)

07/04/09, CFES, 830am - 17:45. Good work today, strong and steady. I came out in the row at 1:50 and held that pace. That was faster then Tom, Justin and Travis who rowed at 2:00+. That cost them at least 30 seconds but they seemed to have more juice on the final 14 clean and jerks. I liked me stronger row, this will become my strength.

21-15-9 Deadlift and Thruster

21-15-9
Deadlift (225/155)
Thruster (95/65)

07/01/2009, CFP, 530pm - 11:13
This one is a doosey. Wanted it to be Fran-like. Wade thinks using lighter weight on DL might help that. But I liked the heaviness, this weight should be manageable. 11:13 is not a bad time domain. A good goal is to do unbroken sets.

Pushing Helen

3 rounds for time:
Runn 400m
21 KB Swings (55)
15 Push-ups

06/27/09, CF Long Beach, 10am @ Laguna Beach Main Beach - 7:37



3 rounds for time:
Runn 400m
21 KB Swings (55)
12 Push-ups

04/12/09 - 9:18, Lilia used a 15 lb dumbell and knee 1/2 ROM push-ups 11:24.
completed at GBHS track.

Deadlift, Ring Dip

10-9-8-7-6-5-4-3-2-1 of:
Deadlift 1.5x Body Weight
Ring Dip

06/24/09, CFES, 8am - 275#, 13:31

Squat Run Burpee Repeats

5 Rounds:
21 Air Squat
200m Sprint
9 Burpees
Rest As Needed

*Time each round individually and post the total of all 5 rounds to leaderboard.

06/23/09, CFES, 6am - Fastest = 1:24, total for all 5 intervals = 8:02
1:24, 1:33, 1:38, 1:44, 1:38

4rds Run 400m 25 Air Squats 15 Burpee Pull-ups

4 Rounds For Time:
Run 400m
25 Air Squats
15 Burpee Pull Ups

06/20/09, CFES, 830am - 18:00

Overhead Squat 75 reps with 95#

For Time:
75 Overhead Squat 95/65

06/20/09, CFES, 4pm - 8:52

Squat Clean and C2B Pull-ups

3 Rounds For Time:
10 Squat Clean 155/100
10 Chest To Bar Pull Ups

06/15/09, CFES, 12pm - 8:52

CF 101 workout

Team of 4, 2 people at a time
248 pull-ups
247 lunge
247 burpee
247 db thrusters 35

5 Rds of 30 du's, 20 pu's, 10 hpsn

5 Rounds For Time:
30 Double Unders
20 Push Ups
10 Hang Power Snatch 135/85

06/10/09, CFES, 8am - 17:30* *scaled to 105# on snatch, i think i only did 4 rounds.

Press, Jump, DU

"D-Day Normandy Landing Anniversary"

For Time:
20 Shoulder Press 95/65
30 Box Jump 24"/18"
40 Double Unders
20 Push Press 95/65
30 Box Jump 24"/18"
40 Double Unders
20 Push Jerk 95/65
30 Box Jump 24"/18"
40 Double Unders

06/06/09, 830am, CFES - 18:30
made a mistake by subbing 200 singles for 40 du's. This added considerable time and lsd pulling power down. WORK ON DOUBLE UNDERS!!!

Twins

For Time:
Row 750m
20 Handstand Push-ups
Row 750m
20 Handstand Push-ups
20 Thrusters 115/78
20 L-Pull-ups
20 Thrusters 115/78
20 L-Pull-ups

Goal - 20 hspu, 105# thruster, 15 L

06/05/09, 12pm, CFES - 18:30*
*15 hspu, 95# thrstr, 10 L

18 min leg work 4 set ohs thr sdhp run

4 Rounds For Time:
5 Overhead Squats 95/65
10 Thrusters 95/65
15 Sumo Deadlift High Pull 95/65
Run 200m


06/03/09, 6am, CFES - 18:05

Hill Run - 5 rounds

Run up hill, walk down.
Repeat five times.
Record total time.

06/02/09, 530pm, CFP - 9:37

6 min High Power couplet of swing push-up

Five rounds for time:
15 KB Swing (55/35)
15 Push-ups

06/02/09, 4pm, CFP - 6:20
make harder by increasing swing weight and push-up reps to 20

DB Push Press and Deadlift

DB Push Press 5-5-5-5-5
Deadliftt 5-5-5-5-5

05/26/09 - DBPP=60,65,70,75,85
DL= 275, 295(1), 295(3), 285, 295(3)

Push Jerk, Pull-up, Push-up all done at Potomac CrossFit

6 rounds for time:
3 Reps Locked Overhead, 185/125 lbs
6 Pull Ups
9 Push Ups
Post time to comments.

05/24/09 - 10:24

CrossFit Alexandria

Stumbled into a den of fire breathers.
Out of 15 people doing Murph at 8am on a Sunday morning - 10 wore vests. 2 ladies wore vests.
This place was a powerhouse! I can't believe no one qualified for the games. That means the Dirty South is going to have crazy athletes representing.
Google maps let me down, tried to take me through an army base on a road that was closed. In my scramble to make up time, got pulled over and got a speeding ticket.
That through me severley behind schedule and therefore I missed the warm-up. Murph cold, not fun. Did I say cold, actually 80 degrees and humid.
A good workout. I would recommend this place. Form police were lacking. Saw lots of dog squats. But with Murph, who cares.....

GI Jane was there. She did the workout as RX'd with a 20 lb vest. 2 other females went no vest.
A powerhouse. Soldier central.

Row with Bench Press Body Weight

For time:
Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps

05/18/09 - 41:00 , this sucker was hard - bench press the limiting factor. 60 reps at body weight, 3 bars of death is 55. Completed at 6am CrossFit Oakland. Main page workout was same.

Heavy Thrusters, Sprints - From CF Football

For Time:
20 Thrusters 135/85
Sprint 20 yards
15 Thrusters 135/85
Sprint 40 yards
10 Thrusters 135/85
Sprint 80 yards
5 Thrusters 135/85
Sprint 100 yards

05/15/09 - 13:12

Sweet Sixteen

"Sweet Sixteen"
5 Rounds For Time:
16 Wall Balls 20/12
16 KB Swings 35/26
16 Sumo Deadlift High Pull 75/55
16 Pull Ups
16 Ab Mat Sit Ups
Run 200M

05/13/09 - 32:00

Deadlift, Weighted Dips

Deadlift 3-3-3-3-3 Reps
Weighted Dips 5-5-5-5-5 Reps
Alternate Between Exercises

05/12/09 - 403
DL: 295, 305, 315, 315, 225
WDips: 60, 70, 80, 88, 100(m)

Level III Skill Work

05/10/09 - Focused skill work on Level III standards
Pistols - 7 each leg
Ring Push-ups - 23
Handstand Push-ups - 1
Hanging Straight Leg Raise - 11
Row 500m - 1:26
Vertical Jump - 25" (approaching and standing)
Ring Dips - 15

Qualifier Workout B Variation

5 Rounds:
Max Reps Muscle Ups in 45 sec
Rest 15 sec
Max Reps Power Clean 185/105
Rest 15 sec

04/28/09 - 6 MU's and 16 PC's. PC's were light, can do way more. MU's were hard from full lock out. Held back today big time to learn the MU lockout and get familiar with the WOD, plus the legs are still wrecked from the Level 1 cert.

Goal for games: 1 MU followed by 3 PC, at a minimum on the minute but completed AQAP, would be 10 rounds for a total score of 40. Best Case scenario. after 6 mu singles, try 2 sets of doubles - after 10 mu's are done only PC's for a total score of 45-50.

Level 1 Cert Day 2 Workout

Run 600 meters
then,
5 rounds of:
10 plate squat clean
10 push-up

then, run 600 meters

04/26/09 - 10:21

Level 1 Cert Day 1 Workout - 7.5 minute workout

6 rounds for amap of:
30 sec of Pull-ups
rest 15 sec
30 sec Thruster
rest 15 sec
Score is total reps completed.

Goal = 10 across

04/25/09 - 116: P-20,T-12,P-12,T-9,P-10,T-8,P-8,T-7,P-8,T-6,P-9,T-7
avg=9.66
Total time on Pull-ups and Thrusters: 3 minutes each, total time resting: 1.5 minutes

Dirty South Qualifier

Workout #1

3 min Max Points Suicide Run
2 min Rest
3 min Max Rep Deadlift (275 lb. Men) (185 lb. Women)

Workout #2

5 Rounds for time of:
20 Double Unders
10 Wall Ball (20 lb. Men) (14 lb. Women) all 10 ft. target
1 Rope Climb 15 ft.
There will be a 15 minute time limit for this workout

Workout #3

8 min AMRAP of:
5 Clean and Jerk (135 lb. Men) (95 lb. Women)
(From the ground by any recognized clean to full extension overhead)
10 Chest to Bar Pull Ups

Mid Atlantic Qualifier - Workouts

Workout 1:
2k Row

Workout 2:
3 rounds of
10 Deadlift (275m/185w)
50 Double-unders

Workout 3:
400m Run, 21 OHS, (95m/65w), 21 BoxJump
400m Run, 15 OHS, 15 BoxJump
400m Run, 9 OHS, 9 BoxJumps

Australia Qualifier - 2nd Workout

2nd Event Australia Games Qualifier -
21-15-9 of:
Burpees
Pull Ups
Row 400m

04/22/09 - 11:08

Australia Qualifier - 1st Workout

1st event from the Australia games qualifier -
3 Rounds For Time:
10 Clean & Jerk 135/85 (overhead any way)
15 Ring Dips
20 KB Swing 53/35

04/21/09 - 13:17

Deadlift, Muscle-up

5 Rounds Not For Time:
Deadlift 3 Reps
Musscle-ups to Failure

04/17/09 - 285/2, 295/2, 305/1, 315(m)/1, 315/1

Sprint and Push Press

10 Rounds For Time:
Sprint 100m
15 DB Push Press 50's/30's
Sprint 100m
Rest 1:00

04/16/09 - Wt=45#, Best=1:08, Total=24:54
Rd1 - 1:08
Rd2- 1:17
R3 - 1:34
4 - 1:27
5 - 1:32
6 - 1:37
7 - 1:36
8 - 1:36
9 - 1:57
10 - 1:26

So Cal Regional Qualifiers

Workout #1
6 Rounds for time of:
30 Squats
10 Chest to Bar Pull Ups
5 Power Clean / Anyway Overhead x 155# (105# women)


Workout #2
3 Rounds for time of:
450m Run
30 Overhead Squats x 95# (65# women)

Weighted Pull-Ups 5x5, 3x5 Floor Press

04/09/09 - 35, 35, 40, 44, 49 (weighted pu's)
135, 205, 235 (floor press)

04/09/09 - Total workout:
Warm-up
Row 400m
3 rounds of:
10 Pass-thru
10 OHS
10 Sit-up
10 KB Swing

Then,
3x5 Floor Press - 135, 205, 235

Met-Con:
3 Rounds of,
15 KB Swing (used 53 lb)
25 Double Unders (RX'd is 50)

04/09/09 - 4:47

Muscle-ups, Thrusters, and Row

5 Rounds For Time:
6 Muscle Ups
10 DB Thrusters 55/35
Row 250m

04/07/09 - 23:50. First 2.5 rounds were as RX'd. Then switched to pull-ups and push-ups at 2 per mu. Row's were rests. Thrusters were the killer.

Playing with Eva - Less rounds, lighter swing, and no pull-ups

4 rounds of:
Run 800 meters
55 lb KB swing, 30 reps

04/05/09 - 24:00 +/-

Thruster work, then 3 Rds. Jump Rope, Dips, KB Swing

45 reps of 35# Dumbbell Thruster

04/01/01 - 3:36 (4 sets)
Goal: 1 unbroken set

then

3 rounds for time:
100 Jump Rope
15 Ring Dip
21 KB Sing (53 lb)

04/01/09 - 10:05

Push Press and Double Unders

5 Rounds For Time:
5 Push Press 185/113
50 Double Unders

03/31/09 - 11:24, used 155# on PP's

7 Rds. of 7 Plate Cleans and 7 Burpees

7 Rounds For Time:
7 Plate Cleans 45/25
7 Burpees

03/26/09 - 10:56

15 Max Sets: 5 OHS, 5 FS, 5 BS

Overhead Squat 1-1-1-1-1
Front Squat 1-1-1-1-1
Back Squat 1-1-1-1-1

3/25/09 -
OHS: 165, 175, 185, 195, 205
FS: 205, 215, 225, 235, 245
BS: 255, 265, 285, 295, 295

CFES Chipper

Do all of the following in any order divided up any way between two people for time:
100 Partner Med Ball Sit Ups 8#
100 Double Unders
100 Wall Ball 20/12
100 Burpees
800m Carry 45# Plate
1600m Run
2000m Row
10 BFT Flips
2 Rope Climbs

03/21/09 - with Dara, CSU Chico Soccer Team Rookie of the Year, as Rx'd 31:17

Thruster and Double Unders

10 Thruster 155/95
50 Double Unders
8 Thruster 155/95
40 Double Unders
6 Thrusters 155/95
30 Double Unders
4 Thrusters 155/95
20 Double Unders
2 Thrusters 155/95
10 Double Unders

Push Jerk 5-5-3-3-1-1-1

Jerk 5-5-3-3-1-1-1 Reps

03/17/09 - ...205

52 card pick-up

Diamonds - Sit upsSpades - Push UpsHearts - Pull UpsClubs - SquatsJacks - 11 repsQueens - 12 repsKings - 15 RepsAces - 15 Burpees
You will get a point for each card you complete in 20 minutes.

03/14/09 - 26 points. Drew one ACE for 15 burpees and one joker for 400m row.

Annie

Annie
50 du's
50 sit-ups
40du's
40 sit-ups
30 du's
30 sit-ups
20 du's
20 sit-ups
10 du's
10 sit-ups

03/13/09 - 15 minutes

Deadlift, Sit-ups, Run

For Time:
21 Deadlift 185/115
42 Sit Ups
Run 800m
15 Deadlift 185/115
30 Sit Ups
Run 400m
9 Deadlift 185/115
18 Sit Ups
Run 200m

03/11/09 - 11:27

AMRAP 10: Row with Press

AMRAP 10 Minutes:
Row 200m
7 Strict Press 135/85

03/10/09 - 4 Rds + 200m, used 125 for press, pretty heavy. For next, use same weight.

DB Squat Clean with Double Unders

For Time:
15 DB Squat Clean 45's/30's
50 Double Unders
12 DB Squat Clean 45's/30's
40 Double Unders
9 DB Squat Clean 45's/30's
30 Double Unders
6 DB Squat Clean 45's/30's
20 Double Unders
3 DB Squat Clean 45's/30's
10 Double Unders

03/09/09 - completed as hang squat cleans, with double rep count single jumps instead of du's

CFSB - W1, Back Squat, Metcon

3x5 - 245, 255, 265
next time 255, 265, 275

mecton: 3 rds of
135 lb squat clean, row

Push Jerk and Air Squat

5 Rounds For Time:
15 Push Jerk 115/75
21 Air Squat

03/04/09 - 11:24

Lynne with Push-ups

5 Rounds:
Max Pull-ups
Max Push-ups
Rest as much as needed between sets.

03/03/09 - 180
Pull-ups: 35(PR), 15, 12, 13, 15
Push-ups: 33, 13, 15, 12, 17

5 rds: 5 Thrusters bw, 3 Muscle-ups, 5 Box Jump

5 Rounds:
5 Thrusters BW
3 Muscle Ups
5 Box Jump High As Possible

03/02/09 - 14:47
155lb Thrusters,
1st 2 rounds were muscle-ups. For last muscle-up rep in round 3, and round 4 and 5, 4 pull-up and 4 ring dip were sub'ed for muscle-ups.
36" Box Jump
my first workout with muscle-ups, very satisfied and pleased with my performance.
When will I be ready for the 30 muscle-ups for time?

50 hspu/ring dip/psh-up , run 400

maybe change order? hspu's, then ring dips, then push-ups. like JT order
50 HSPU's
Run 400m
50 Ring Dips
Run 400m
50 Push-ups
Run 400m


50 Ring Dips
Run 400m
50 Push-ups
Run 400m
50 HSPU's
Run 400m


02/27/09 - 16:25 : HSPU's were pike with a feet on the bench

Snatch Complex: 3 hng pwr sntch, 4 btn jrk, 5 ohs

Do the following sequence as many times as possible in 2 minutes for 5 rounds with a 1 minute rest between each round:
3 Hang Power Snatch
4 Snatch Grip Power Jerk (from behind the head)
5 Overhead Squat
Mens Rx = 95, Womens Rx = 65
*If you are in the middle of a set when a 2 minute round ends, pick up where you left off on the next round and count total number of sets completed through all 5 rounds for your score.

2/25/09 - 10 rounds completed

CFSB - W2, FS Front Squat, Back Squat, 10 Min Metcon

Front Squat 3x5
205, 215, 225 (3)

Back Squat 1x15-20
185(12)

<10 min metcon
3 rds of
5 power clean 155#
bar dips max

Periodization for Nor Cal Qualifier

Periodization Plan
02/23 - 3/1/09 - 5 x's, 3 on 1 off, 2 on 1 off
3/2 - 3/8 - 6 x's, 3 on 1 off
3/9 - 3/15 - 7x's, 3 on 1 off, 1 double day
3/16 - 3/22 - 8x's, 3 on 1 off, 2 double days
3/23 - 3/29 - 1 week rest
3/30 - 4/5 - 6 x's a week
4/6 - 4/12 - 7 x's a week
4/13 - 4/19 - 6 x's a week
4/20 - 4/26 - 5 x's M and W 1 wod, Sat 2 wods, Sunday 1 wod
4/27 - 5/3 - 5 x's M and W 1 wod, Sat 2 wods, Sunday 1 wod

15-12-9 Back Squat, Pull-Ups

15-12-19 of:
Back Squat 225/155
CTB Pull-ups

02/17/09 - 8:35 , back squat at 205

5 Rds of 5 Push Press, 7 KB Swing, and 200m Row

Warmup-
Tabata:
Double Unders: 11
Push Ups: 9
PVC OHS: 8

5 Rounds For Time:
5 Push Press BW/.75BW
7 KB Swing 40% BW
200m Row

02-16-09 - 10:08 , push press @ 155, KB Swing @ 80 lbs. All rounds unbroken.

Elizabeth Unbroken and Sandwiched by Double Unders

For Time:
45 Double Unders
45 Squat Clean 135/85
45 Ring Dips
45 Double Unders

02/13/09 - 18:00

45 Thrusters 1/2 BW

Metcon: 45 reps of ½ bw (=105) thrusters. 5 minutes to complete (avg og 9 per minute)
first set at 15, 8, 7, 5, 4, 3, 3. Next time try 5 sets of 8 + a 5?

Overhead Sqaut 5-5-3-3-1-1-1

02/09/09 - 5x155, 5x155, 3x160, 3x165(M), 1x170, 1x185, 1x190

This one next time Goal: 140, 150, 160, 170, 180, 190, 200

Farmer's Walk - 400 m with 35# Dumbells for Time

400 m Farmer's walk with 35# dumbbell for time

02/08/09 - 3:07

5 rds: 10 pshup, 10 sqt, run 200m

5 rounds:
10 push-up
10 squat
Run 200m

02-05-09 - 7:00

Row 500, 5 rds: 5 jrk 155, 10 kbsw 53, fnsh w/ row 500

Row 500m
Then 5 Rounds of:
5 Push Jerk 155
10 KB Swing 53 (24kg)
Finish with another 500m Row

02/04/09 - 11:11

Run 800/600/400/200, 50 Sqt/frt sqt/ohs/25 burpees

For Time:
Run 800m
50 Air Squats
Run 600m
50 Front Squats PVC
Run 400m
50 Overhead Squats PVC
Run 200m
25 Burpees

02/02/09 - 19:15

4 rds: Run 400m 50 Air Squats

4 Round for Time
Run 400m
50 Squats

2/1/09 - 15:12. Also completed the following: 20 Ring Dips, 30 sec L sit

Scaleable:
A: as Rx'd
B: 35 Squats
C: 20 Squats

5 rds: 5 hspu, 5 pwr cln 185

5 Rounds of
5 HSPU
5 Power Clean 185

01/31/09 7:07 used 155

2009 GPP Manifesto

Hopefully you will find this post helpful as you establish your own reasons for continually showing up and delivering the highest level of intensity you are capable of. Basically, “Why the hell am I doing this to myself again?”

During this morning’s workout, Phil and I had a brief discussion regarding workout programming. I had mentioned wanting to tailor my workouts as if I was preparing for “the games” meaning the Crossfit Games which have been the subject of some previous posts. He asked the obvious question, “Well are you training for the games or for life?” That was about the end of the conversation. I told you it was brief, but it triggered a thought process over the next several hours. Then I read an article by Greg Everett titled ‘CrossFit Criteria’ that provided more insight and helped me notice something about myself.

Since I stumbled across CrossFit, GPP (General Physical Preparedness) has been my basic context for utilizing the Crossfit methodology. To that end, my pursuit has been the balanced development and consistent improvement over the ten physical elements (strength, power, speed, endurance, stamina, flexibility, agility, balance, accuracy, and coordination). My life has become richer, fuller, and much more enjoyable thanks to my ability to participate in numerous adventures and exploits at a higher level and in the best shape possible with confidence and relative fearlessness of injury.

Now I am noticing that I started to slip away from that GPP approach toward a context many people have embraced – ‘CrossFit as a Sport’ or ‘Doing CrossFit for the sake of getting better at doing CrossFit.’ I believe my shift in attitude is due in part to the amazing feats of power and work capacity performance shown often on the CF main site as well as the affiliate pages. However, I am realizing that this shift in context and any changes or specification of programming is not consistent with my long term goal and may not benefit me in the long term. Thanks to this morning’s quick dialogue on the matter, I realized that I needed to review my map, check where I am headed, and reset the directional bearing accordingly if needed.
My compass is pointing towards – Fitness. Most basically defined by CrossFit as the opposite of sickness. Defined in Everett’s article as a general approach to greater GPP with no specific athletic goals or priority given to a particular element of fitness. High standards of movement must be maintained, even at the cost of time/work/power performance, because the goal is to train for ALL functional movement and increase ALL the elements of fitness.
Compare this GPP approach to the ‘CrossFit as a Sport’ approach. In Everett’s words, “the pursuit of impressive times and feats encourages a relaxation of standards as a means to gain and edge on competitors.” The problem with this is the standards become relative, flexible, and cross the line of flawed technique because as you approach max effort, technique fails. For example, it is hard to compare times when one person’s squats are to their ankles and another person’s are ½ squats. There was a video recently of a 500 lb deadlift for rep’s when on every single rep the back was severely rounded. The CrossFit as a Sport approach “…typically encourages the field to conform to the methods of leaders, producing a gradual deterioration of technique standards that produce meaningless improvement.”

It is totally legitimate to pursue the CrossFit as a Sport approach to training. The performances by these “monsters” and “fire breathers” are impressive and worthy of accolades. I am definitely expecting my proficiency at all of the basic movements and performance on benchmark WOD’s to increase as well as my power and work capacity; but I cannot pursue CrossFit Sport performance at the expense of, for instance, being able to hike Whitney in a day with a moderate pack, fast pace, and good attitude.

I guess this is a personal manifesto of my return to GPP focus. I am not sure what any of your goals are (except Nehal’s) or if you found this comparison of GPP and the Sport of CrossFit interesting or useful. I would like to know what you think about it or if you have ever thought about this stuff, too.

My goal is to compete all of the Athletic Skill Level III items by the end of 2009. The Crossfit Seattle Skill Level Chart is a comprehensive list and a great measure of GPP. It exposes both weaknesses and strengths. It has given me ‘specific goals’ to use as a tool to move toward greater GPP, which as stated above, can sometimes seem to lack specific goals.
Happy Training in 2009.

Back Sqaut, Leap, Air Squat

5 Rounds for Time
10 Back Squat (BW or 1/2 BW)
15 Vertical Leap
20 Air Squat
1 Min Rest

01/28/09
Rd.1=1:55 (BW), Rd.2=3:06(BW), Rd.3=1:48(1/2BW), Rd.4=1:54(1/2BW), Rd. 5=1:49(1/2BW)