Warmup:
15 reps of each of the FGB exercises
WOD: "Fight Gone Bad"
3 rounds of 5 minutes each with a 1 minute rest between rounds. During each round, each exercise is performed for 1 minute for max reps. Total reps for all rounds for total score.
Push press (75#) 15/15/15
Sumo deadlift high pull (75#) 17/15/15
Box Jumps (24") 20/15/15
Wall ball (20#) 38/20/24
Rowing (calories) 18/11/9
Total 262 - compare to 1/7/09
I got 272 back in January, but I was jumping rope rather than rowing so I consider today's WOD an improvement since my rope totals were much higher than my calories burned.
Here's a video explaining FGB:
Chris (32 M 211.5 5.10)
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Friday, February 27, 2009
Wednesday, February 25, 2009
Monday, February 23, 2009
Front Squat
Warmup:
2x15 pullups
2x15 pushups
2x15 knees to elbows
2x15 dips
WOD: "5x3 Front Squats"
2x15 pullups
2x15 pushups
2x15 knees to elbows
2x15 dips
WOD: "5x3 Front Squats"
- 185#
- 205#
- 215# - prev PR on 12/17/08
- 225# - PR
- 225#
Friday, February 20, 2009
TGIF-Run, Deadlift, Situp
Warmup:
3x15 sumo deadlift high pull w/ 1.5 pood kettlebell
3x15 pushups
3x15 good mornings
WOD: "TGIF-Run, Deadlift, Situp"
4 rounds for time of:
I shouldn't have taken a 10-second breather between the last deadlifts. I wanted to break 20 minutes.
3x15 sumo deadlift high pull w/ 1.5 pood kettlebell
3x15 pushups
3x15 good mornings
WOD: "TGIF-Run, Deadlift, Situp"
4 rounds for time of:
- Run 400 meters (3 laps)
- 15 deadlifts (220#)
- 20 situps w/ 20# medicine ball
I shouldn't have taken a 10-second breather between the last deadlifts. I wanted to break 20 minutes.
Thursday, February 19, 2009
100 Burpees
Warmup:
3x15 GH situps
3x15 back extensions
3x15 squats
WOD #100: "100 Burpees"
100 burpees for time.
Time 12:20 Compare to 9/29/08
I had asked for Gladiator Day for my 100th WOD, but Sea Monster decided he would pick my least favorite thing and make me do 100 of them.
This is what burpees are supposed to look like:
3x15 GH situps
3x15 back extensions
3x15 squats
WOD #100: "100 Burpees"
100 burpees for time.
Time 12:20 Compare to 9/29/08
I had asked for Gladiator Day for my 100th WOD, but Sea Monster decided he would pick my least favorite thing and make me do 100 of them.
This is what burpees are supposed to look like:
Wednesday, February 18, 2009
CINDY
Warmup:
3x15 GH situps
3x15 back extensions
3x15 wall ball (20#)
WOD: "CINDY"
AMRAP in 20 minutes of:
This was WOD #99. Sea Monster is supposed to plan something fun for tomorrow. Can't wait. The pic below is from the crossfit main page. Nice pic of Staff Sergeant Cody from Emergent Fitness while in Afghanistan with the 19th Special Forces Group.
3x15 GH situps
3x15 back extensions
3x15 wall ball (20#)
WOD: "CINDY"
AMRAP in 20 minutes of:
- 5 pullups
- 10 pushups
- 15 squats
This was WOD #99. Sea Monster is supposed to plan something fun for tomorrow. Can't wait. The pic below is from the crossfit main page. Nice pic of Staff Sergeant Cody from Emergent Fitness while in Afghanistan with the 19th Special Forces Group.
Monday, February 16, 2009
21-15-9 Back Squats + Burpees
Warmup:
16 pullups
2x15 knees to elbows
2x15 dips
2x15 pushups
WOD: "Back Squats + Burpees"
Three sets of 21-15-9 reps of 135# back squats & burpees for time.
Time 7:25 as Rx
Check out the video of this WOD
16 pullups
2x15 knees to elbows
2x15 dips
2x15 pushups
WOD: "Back Squats + Burpees"
Three sets of 21-15-9 reps of 135# back squats & burpees for time.
Time 7:25 as Rx
Check out the video of this WOD
 |
| From Videos |
Friday, February 13, 2009
Sprints & Ultimate Frisbee
Warmup:
A variety of loosening-up exercises which included medicine ball lunges, hurdles, funny runs, etc.
WOD #97: "Sprints + Ultimate Frisbee"
10 sprints. Sea Monster doubled me up on the last 5 so I had to go twice as far. Ultimate frisbee was great. It is Friday the 13th and I was lucky to leave CrossFit unscathed. Two guys pulled their hamstrings and one girl either broke or horribly sprained her ankle trying to score. Oh, another girl scratched herself somehow. Anyway, I feel great.
A variety of loosening-up exercises which included medicine ball lunges, hurdles, funny runs, etc.
WOD #97: "Sprints + Ultimate Frisbee"
10 sprints. Sea Monster doubled me up on the last 5 so I had to go twice as far. Ultimate frisbee was great. It is Friday the 13th and I was lucky to leave CrossFit unscathed. Two guys pulled their hamstrings and one girl either broke or horribly sprained her ankle trying to score. Oh, another girl scratched herself somehow. Anyway, I feel great.
Thursday, February 12, 2009
Deck of Cards
Warmup:
3x15 GH situps
3x15 kettlebell swings (1 pood)
WOD #96: "Deck of Cards"
Work your way through a 52-card deck for time where each suit is a different exercise. Aces are 11 reps, face cards are 10 reps, and the numbers equal the number of reps. Total of 95 reps per suit or 380 total reps.
Hearts = pullups (Rx was jumping pullups, but Sea Monster made me do real kipping pullups. I was able to complete 74 reps before the blisters I earned yesterday doing the same thing ripped. I switched to jumping pullups for the remaining 21 reps).
Clubs = Squats
Diamonds = box jumps (24")
Spades = pushups
Time 28:24 - too slow - the kips slowed me down.
3x15 GH situps
3x15 kettlebell swings (1 pood)
WOD #96: "Deck of Cards"
Work your way through a 52-card deck for time where each suit is a different exercise. Aces are 11 reps, face cards are 10 reps, and the numbers equal the number of reps. Total of 95 reps per suit or 380 total reps.
Hearts = pullups (Rx was jumping pullups, but Sea Monster made me do real kipping pullups. I was able to complete 74 reps before the blisters I earned yesterday doing the same thing ripped. I switched to jumping pullups for the remaining 21 reps).
Clubs = Squats
Diamonds = box jumps (24")
Spades = pushups
Time 28:24 - too slow - the kips slowed me down.
Wednesday, February 11, 2009
TABATA Something Else
Warmup:
Run 3 laps
2x15 knees to elbows
2x15 kettlebell swings (1 pood)
WOD #95: "TABATA Something Else"
8 20 second rounds per exercise with 10 seconds rest between rounds. Move to the next exercise after 10 seconds rest. Total of 4 exercises (32 20 second rounds). Total score = total reps.
Pullups 10/6/5/5/3/4/4/4 = 41
Pushups 12/10/8/8/6/8/8/10 = 70
Situps 8/6/6/6/8/8/8/8 = 58
Squats 10/10/10/10/10/10/10/15 = 85
Total score = 254
Run 3 laps
2x15 knees to elbows
2x15 kettlebell swings (1 pood)
WOD #95: "TABATA Something Else"
8 20 second rounds per exercise with 10 seconds rest between rounds. Move to the next exercise after 10 seconds rest. Total of 4 exercises (32 20 second rounds). Total score = total reps.
Pullups 10/6/5/5/3/4/4/4 = 41
Pushups 12/10/8/8/6/8/8/10 = 70
Situps 8/6/6/6/8/8/8/8 = 58
Squats 10/10/10/10/10/10/10/15 = 85
Total score = 254
Monday, February 9, 2009
Friday, February 6, 2009
CrossFit Total
Warmup:
Jog 2 laps
10 shoulder press (light)
10 back squats (light)
10 deadlifts (light)
WOD: "CrossFit Total"
3x1 of shoulder press, back squat, and deadlift to reach a max load. Total the weights for your total score.
Compare to 10/7/08. (SP 150#/BS 315#/DL 345#)
SP 145#/165#*/170# (missed) = 165#*
BS 305#/330#*/no 3rd lift = 330#*
DL 347#/381#/403#/405.5#* = 405.5#
Total 900.5#*
* = new personal record (PR)
My total at 10/7/08 was 810#, so this is an 11.2% increase in strength. I'm pretty stoked about that. I need to work on my front press. That is my weakest lift. I just don't feel comfortable with it quite yet. However, I love deadlift. Evan says I'm built for it-short and stocky. Anyhow, if you divide my new total by me current body weight, I am lifting 4.15#'s for every 1# of body weight.
I wish I had a picture of that deadlift bar. It looked awesome and a little intimidating.
This has been a light cardio week for CrossFit Murfreesboro. I expect next week to be hell.
Jog 2 laps
10 shoulder press (light)
10 back squats (light)
10 deadlifts (light)
WOD: "CrossFit Total"
3x1 of shoulder press, back squat, and deadlift to reach a max load. Total the weights for your total score.
Compare to 10/7/08. (SP 150#/BS 315#/DL 345#)
SP 145#/165#*/170# (missed) = 165#*
BS 305#/330#*/no 3rd lift = 330#*
DL 347#/381#/403#/405.5#* = 405.5#
Total 900.5#*
* = new personal record (PR)
My total at 10/7/08 was 810#, so this is an 11.2% increase in strength. I'm pretty stoked about that. I need to work on my front press. That is my weakest lift. I just don't feel comfortable with it quite yet. However, I love deadlift. Evan says I'm built for it-short and stocky. Anyhow, if you divide my new total by me current body weight, I am lifting 4.15#'s for every 1# of body weight.
I wish I had a picture of that deadlift bar. It looked awesome and a little intimidating.
This has been a light cardio week for CrossFit Murfreesboro. I expect next week to be hell.
Thursday, February 5, 2009
Overhead Relay
Warmup:
3x15 GH situps
3x15 back extensions
3x15 overhead squats 45#
WOD: "Overhead Relay"
Dr. NoNo had me use a giant water-filled PVC pipe instead of a loaded barbell. Trust me, this was not easier. I had to press this into an overhead carry position, lock out my arms, and move. The water sloshed around and throws you off balance. I was stumbling all over the place for a while. Towards the end, I got the hang of it and was able to run and go up and down some boxes. Tiffany worked with me in the relay, but she pulled a weighted sled. No easy task there either. Anyway, we relayed for 15:25 before David called it quits.
Here's a couple of slosh pipe videos:
3x15 GH situps
3x15 back extensions
3x15 overhead squats 45#
WOD: "Overhead Relay"
Dr. NoNo had me use a giant water-filled PVC pipe instead of a loaded barbell. Trust me, this was not easier. I had to press this into an overhead carry position, lock out my arms, and move. The water sloshed around and throws you off balance. I was stumbling all over the place for a while. Towards the end, I got the hang of it and was able to run and go up and down some boxes. Tiffany worked with me in the relay, but she pulled a weighted sled. No easy task there either. Anyway, we relayed for 15:25 before David called it quits.
Here's a couple of slosh pipe videos:
Wednesday, February 4, 2009
5x5 Back Squat
Warmup:
3x15 GH situps
3x15 back extensions
3x15 squats
WOD #91: "5x5 Back Squats"
5 sets of 5 reps each increasing weight each set
3x15 GH situps
3x15 back extensions
3x15 squats
WOD #91: "5x5 Back Squats"
5 sets of 5 reps each increasing weight each set
- 245#
- 255#
- 265#
- 275# - I believe this was my max for today
- 225# - I wanted to get 5 good, deep reps in with a slightly lighter weight
Tuesday, February 3, 2009
Presses
Warmup:
21-15-9 situps
21-15-9 pushups
14 pullups
WOD #90: "Presses"
3x3 shoulder press, push press, & push jerk increasing weight each set
SP: 120#/125#/135#
PP: 145#/165#/185# (missed)/175#
PJ: 185#/195#/205#
Increased my last set of push jerk by 5# over 1/14/09. Today's WOD was supposed to be 100 thrusters (65#) for time, but I wanted to rest my right knee. Evan concurred and wanted me to press instead.
First time at CrossFit since Thursday (1/29/09). Spent the weekend backpacking in the Smokies. Saturday's hike was a great workout. 11 miles with a 40# pack (half of it climbing from 3000' to 5885'.
21-15-9 situps
21-15-9 pushups
14 pullups
WOD #90: "Presses"
3x3 shoulder press, push press, & push jerk increasing weight each set
SP: 120#/125#/135#
PP: 145#/165#/185# (missed)/175#
PJ: 185#/195#/205#
Increased my last set of push jerk by 5# over 1/14/09. Today's WOD was supposed to be 100 thrusters (65#) for time, but I wanted to rest my right knee. Evan concurred and wanted me to press instead.
First time at CrossFit since Thursday (1/29/09). Spent the weekend backpacking in the Smokies. Saturday's hike was a great workout. 11 miles with a 40# pack (half of it climbing from 3000' to 5885'.
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