Filthy Fifty

Worked out tonight at CrossFit Progression (Rochester, MN)

Filthy Fifty
50 Box jump, 24 inches (I did ~18 inches, or however tall a tire is)
50 jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions (no GHB, so we did Supermans)
50 Wall ball, 20 pound ball (I did 10 pounds, no 14 lb option)
50 Burpees
50 Double unders

+Pukey, yay, way to make a good first impression Lori.

36:09

Warmup: Something

Workout:
Snatch 2-2-1-1-1 @ 85-90-95-95-95

3 sets:
max HSPU (I got 1-1-2, no kip!)
rest 90 seconds

3 sets for time:
15 kb swings, 16kg
15 knees to elbows
6:24

Warmup: Something

Workout:
Max rounds in 15 minutes of:
7 CTB pull-ups
14 walking lunges
21 sit-ups

I got 7 rounds

Warmup: Something

Deadlift 5-5-5 @ 185-195-205

Metcon:
4 rounds for time:
5 muscle-ups (I did jumping muscle ups)
10 box jump (25") (this was a sub for hang power cleans for my wrist)
15 toes-to-bar
rest 60 seconds
10:45

12 Days of Christmas

Warmup:
400m row
Some leg swings

5 rounds, 6 reps each of:
pushups
pullups
situps
squats


Workout:

12 Days of Christmas - Performed like the song
1-Bodyweight Clean and Jerk (I did 95 lbs)
2-Bodyweight Deadlifts (I did 95 lbs)
3-Burpees
4-Pull Ups
5-Box Jumps, 24"
6-Wall Balls, 14lb
7-Kettlebell Swings, 16kg
8-Jumping Dips
9-Push Ups
10-Hip Extensions
11-Abmat Sit Ups
12-Bodyweight Front Squats (I did 95 lbs)

32:55

Taking a week off of CrossFit. I'm showing a lot of signs of overtraining. Need to chill the eff out.

CrossFit Level 1 Cert

Team workout
Max rounds in 12 minutes of:
200m run
rest while teammate runs 200m
med ball clean and jerk while teammate runs 200m (12 lbs)
pushups while teammate runs 200m

Team Total C&J: 200
Team Total pushups: 289
Total rounds: 3.5

CrossFit Level 1 Cert + Fran

AM workout:
Tabata squats (8 rounds of 20 seconds work, 10 seconds rest)
18-18-18-17-17-17-16-16

PM workout:
Fran
For time:
21-15-9
Thrusters (65 lbs)
Pullups

Time cap was at 10:00. I finished all but 7 pullups. Boooooooo.

1 hour muscle-up work

Warmup: Something

Workout:
Snatch 2-2-2-2-2 @ 75-85-95-95-95

Then 5 rounds for time (I only did 3):
10 pull-ups (CTB)
10 box jumps, 20"

5:05ish

My snatches were pretty weak at 95, very wobbly. I didn't feel comfortable pushing any higher from there. The MetCon, I just quit. Not really sure why. I need some time off, methinks.

Warmup: Something

Workout:
Front Squat 5-5-1 @ 125-125-130

Then 3 rounds for time of:
3 power clean @ 95 lbs.
12 burpees
48 double-unders
rest 2 minutes

10:23

Warmup: Something

Workout:
Clean Pulls 2-2-2-2-2 @ 115
Push Jerk 2-2-2-2-2 @ 85
(this was my sub for clean and jerk because my wrist is hurty)

Then 3 sets for time of:
1 power clean + 8 front squat @ 85 lbs
30 double-unders
rest 2 minutes

5:58

Warmup: Something

Workout:
For time:
5 rounds of:
21 pull-up
12 wall ball (14lb)
12 sit-up
21 double-unders

24:24

Warmup:
Some jumproping and PVC stuff
Berenger warmup for snatch w/ 35 lb bar

3 sets of:
5 ring rows
7 overhead squat (45 lbs)


Workout:
Power snatch 3-3-f-f @ 85-95-105-100

Metcon:
Handstand Pushups: 3 rounds of 30 seconds on / 90 seconds off (I used green/purple band combo for assistance so I didn't have to kip)
Hang power snatch: 3 rounds of 30 seconds on / 90 seconds off (45 lbs)

Warmup:
CrossFit Traditional Warmup (3 rounds of 10 pullups/situps/squats/back extensions/pushups)

Workout:
Clean Deadlift + Hang Power Clean 3-3-3 @ 95-105-115

Metcon:
For time:
6 rounds of:
5 power clean & jerk
rest 1 minute

7:03 @ 95 lbs

Warmup:
30 seconds jump rope
1 minute PVC stretching
30 seconds jump rope
30 seconds PVC overhead squat
30 seconds jump rope
30 seconds pushups (knees)
30 seconds jump rope
30 seconds kettlebell swing (12 kg)


Workout:
7 rounds (cap at 45 minutes) for time of:
10 CTB pullups
15 ring dips
20 box jumps (20")
25 squats
2 min. rest

I got 5 rounds plus 10 CTB pullups plus 7 ring dips in 45 minutes. Ow.

Warmup:
Some PVC stuff
Power snatch + 3 overhead squats at 35 lbs

Workout:
Power snatch + 3 overhead squats @ 85-85-90-95-100

Metcon:
For time:
3 rounds of:
15 knees to elbows
5 muscle ups (I did jumping muscle ups)
10 overhead lunges (25 lbs)
7:54

Warm up:
Something

Workout:
Push press 5-5-5 @ 105 --wrists were limiting factor

Metcon:
For time:
3 rounds of:
12 thrusters (50% bodyweight -- I did 75 lbs)
50 double-unders
rest 2 minutes

Then 3 rounds of:
15 pull-ups
20 box jumps, 20"
rest 30 seconds

24:04 (Had to go outside to puke with 3 box jumps left)

Warmup:
30 second jumprope
15 squats
15 pushups
30 second jumprope
15 burpees

PVC power clean work

High hang power clean/hang power clean/power clean 2-1 @ 35-85

Workout:
High hang power clean/hang power clean/power clean 1-1-1-1-1 @ 95-105-115-120-125
Can't drop the bar in between the 3 different cleans or it's a fail on the rep.
In between each set, do 5 muscle ups (I did jumping muscle ups)

Warm up:
Stuff

Workout:
Back squat 3-3-3 @ 135-155-175

Metcon:
For total reps:
15 on/15 on/30 off x 3 (singles/double-unders)
15 on/15 on/30 off x 3 (kb swings (16kg)/jumping lunges)

30 on/30 on/60 off x 3 (singles/double-unders)
30 on/30 on/60 off x 3 (kb swings (16kg)/jumping lunges)

617 reps. Wooty!

1 hour muscle-up work

Warmup:
50 jumping jacks
leg swings
arm swings
45 second plank
50 jumping jacks

Workout:
For time:

50 double unders per team member (1 person does 50, then the next, till everyone is done)

Then cycle through:
25 box jumps (24")
25 pullups
25 thrusters (65 lbs)
25 wall ball (14 lbs)
25 pullups
25 kb swings (16 kg)


50 double unders per team member (1 person does 50, then the next, till everyone is done)

24:48
+Pukey

Warmup:
jumprope and pushups and some other stuff
Deadlift 5 @ 105 lbs

Workout:
Deadlift: 5-5-7-1 @ 135-165-195-220

Metcon:
5 rounds, max effort, of:
1 min rowing
1 min situps
2 min rest

Warmup:
3 rounds of:
Row 200m
Overhead squats while teammate rows 200m
Situps while teammate rows 200m

Then a series of breaking down the snatch motion with 55lb bar.

Workout:
Hang power snatch + Power snatch (2 exercises per rep)
2-2-2-2-2 at 75-75-80-85-90

Warmup:
Some PVC stuff
Then 3 rounds of:
Situps while teammate does 10 dive bombers
Box jumps (20") while teammate does 10 dive bombers
10 dive bombers
Back squats (35 lbs) while teammate does 10 dive bombers

Back squats - 5 @ 105 lbs

Workout:
Back squats 5-5-5 @ 115-130-145

Then 3 rounds, time cap at 15 minutes of:
30 double unders
30 pullups
30 wall ball

I did 2 rounds plus 30 double unders in 15 minutes. The first half of the first round I used 14 lb wall ball, after that I used the 10 lb.

Warmup:
400m run
Some other stuff

Workout:
For time:
Each team member completes 30 consecutive wall balls (14 lbs), one person working at a time
Then 1 round of:
30 box jump (24")
30 push press (45 lbs)
30 kb swings (16 kg)
300m row
Then each team member completes 30 consecutive deadlifts (135 lbs), one person working at a time

My team was me, Beef, Mo, and Colleen.
21:46 as prescribed. Booyah Grandma.


Then I spent 2 hours at a S.P.E.A.R. Seminar where I learned how to defend myself. Probably the most useful thing I've learned in a really long time.

Warmup:
30 second jumprope
Some PVC stuff
30 second jumprope
10 pushups
35 lb. barbell power cleans and jerks

Workout:
Push jerks 3-3-3 at 105-115-120

Then 5 rounds for time of:
7 muscle ups
21 power cleans (65 lbs)

I subbed in 3 ring dips (band assisted) and 3 pullups for each muscle up (so 21 of each per round). I ripped at the end of the 4th round of pullups, so my 5th round I did jumping fingertip pullups (destroyed my forearms). I also used a hook grip on my power cleans and found that much easier to complete a lot of them in a row.

28:22

Warmup: 800m run
Some other stuff

Tabata L hangs/pushups/planks

Workout (for time):
3 rounds of:
15 power snatch (45 lbs)
20 box jumps (20")
90 seconds rest

right into 3 rounds of:
15 situps
20 double unders
90 seconds rest

14:42

Warmup:
800m run
Lunge-lunge-squat-broad jump ~30m
Jumprope while partner lunge-lunge-squat-broad jumps
~30m walking lunges w/ 15 lb weight overhead
Jumprope while partner walking lunges

A few shoulder presses @ 35 lbs
Shoulder press 5-5 at 55-65

Workout:
Shoulder press 5-5-5 at 75

Then max reps in 4 rounds, 45 seconds on, 15 seconds rest of:
Deck squat jumps to 20" box jump (roll onto back, roll up, box jump, no hands allowed)
Dead hang pullups
Ring dips (no kipping allowed -- but I never kipped to begin with so these are normal ring dips for me)

I got 74 total reps.

Warmup:
800m run
PVC Power Cleans
Power clean 4-4 at 85-105

Workout:
Power clean 3-3-3 at 115
Power clean 1-1-1 at 125-130-135

Metcon:
500m row
30 burpees
30 situps
5:57

I missed a couple days between the last post and now. Oh well. Those workouts are lost for eternity. NBD.

Warmup:
PVC stretching
Berenger squat clean warmup w/ 35 lb. bar
Squat clean 3-2 at 85-95

Workout:
Squat clean 2-2-2-1-2 at 105-115-120-125-125

Then 10 rounds of:
Each minute, on the minute, do 5 push jerk (85 lbs) and 5 pullups
Any incomplete round is 5 burpees at the end

I was fine till the 7th round when I stepped outside and almost puked. So I skipped that round but did the rest of them, plus my 5 burpees.

JT

Warmup:
800m run
45 seconds jump rope, 15 seconds rest
45 seconds lunge, 15 seconds rest
45 seconds jump rope, 15 seconds rest
45 seconds overhead squat, 15 seconds rest
45 seconds jump rope, 15 seconds rest
45 seconds pushups, 15 seconds rest
45 seconds jump rope, 15 seconds rest

Workout:
JT
21-15-9 of:
handstand pushups
ring dips
pushups

26:46

Boom. Roasted. PR destroyed.

Warmup:
400m run
Some other stuff

Workout:
Back squat 5-5-5 at 95-105-105

Metcon:
For time:
9-8-7-6-5-4-3-2-1 of:
CTB pullups (prescribed was L pullups)
kb swings (12 kg)
box jumps (20")

10:54

Annie

Open gym day yay! I got to go because we canceled practice.

Warmup:
45 seconds work, 15 seconds rest of:
jump rope
squats
hold vertically locked out on rings
pushups
situps

Throw for ~15 minutes with Meagles and Beef

Workout:
Annie
50-40-30-20-10 reps of:
double unders
situps

10:12

Warmup:
400m run
2 rounds of 45 seconds on, 15 seconds rest off of:
squats
kettlebell deadlifts (24kg)
shoulder press (35 lbs)
400m run
2 rounds of 45 seconds on, 15 seconds rest off of:
front squat (PVC)
sumo deadlift high pull (12 kg)
push press (35 lbs)
400m run
45 seconds on, 15 seconds rest off of:
overhead squat (PVC)
medicine ball cleans (14 lb)
push jerk (35 lbs)


Workout:
For time:
30 squat jumps
10 handstand pushups
30 squat jumps
20 pullups (I did chest to bar!)
30 squat jumps
30 ring dips
30 squat jumps
40 box jumps (24")

19:11. Slow, but CTB and as prescribed!

Back squat: 10-8-8-8 at 65-75-75-75. Still recovery, yay.

No metcon.

Max rounds in 12 minutes of:
1 power clean and jerk (I did 85 pounds, prescribed for me was 105)
10 box jumps, 20"

I got 15 rounds.

Back squat 10-8-6-6 at 65 (yay recovery)

I remember the metcon was amazing this day, but I can't for the life of me remember what it was.

Muscle up work. Still don't have 'em.

Muscle up work. Never got one, but I got closer.

Warmup:
15 pushups
15 kb deadlift (24 kg)
jumprope till rower finishes
15 overhead squat (35 lbs)
300m row
10 pushups
10 kb deadlift (24 kg)
jumprope till rower finishes
10 overhead squat (45 lbs)
200m row

Workout:
Hang power snatch
3-3-3 at 65
1-1-1 at 85-95-95(f)

Then 5 rounds of:
200m run
10 ring dips (I used band assistance)
10 pullups
30 second rest

Goal was 6 rounds with a time cap at 12 minutes. I finished my 5th round at about 10:35.

Warmup:
300m run, then stepups while everyone else finished their 800m run
PVC Berenger warmup x3
10 deadlifts (55 lbs)
~15m walking lunges
kb swings (12 kg) while teammate walking lunges
knees to elbows while teammate walking lunges
10 hang power cleans (55 lbs)
~15m walking lunges
kb swings (12 kg) while teammate walking lunges
toes to bar while teammate walking lunges

10 push presses (55 lbs) relay race (girls won!)

Workout:
For time:
15 power clean (85 lbs)
9 kb swing (16 kg)
20 pushups (wall balls were prescribed but I did 2 and decided my hamstring didn't like it so I subbed pushups)
12 power clean
15 kb swing (12 kg)
20 pushups
9 power clean
21 kb swing (12 kg)
20 pushups
9:52

There was supposed to be a 30 second break after the pushups sets but me and Laney forgot. Oopsies!

Fight Gone Bad!

Today was the Fight Gone Bad Fundraiser event! It was so much fun! I had to do my workout and skip out quick to make it to Nemesis practice, but I still had an awesome time. It was HARD.

3 rounds, 1 minute each exercise, rest 1 minute between rounds:
wall ball (14 lb)
sumo deadlift high pull (55 lbs)
box jumps (20")
push press (55 lbs)
rowing

Score is total reps of all exercises (count calories instead of reps in rowing).

My rounds:
17-17-16-11-10
12-11-16-12-10
11-14-16-12-12
=197

Would have been higher but I missed like 6 wall balls -- they had the height, but they didn't hit the target. Eff.

Nasty Girls

Warmup:

Running, rowing, jumproping.
Then 12-9-6 reps of pullups, pushups, situps, squats

Workout:
"Nasty Girls"
3 rounds for time of:
50 squats
7 muscle ups (I did jumping muscle ups)
10 hang power cleans (85 lbs)
13:26

Warmup:
400m run
40 step ups (most people did another 400m run instead of stepups)

7-6-5-4-3-2-1 of:
Back squats (45 lbs)
pushups

Workout:
Back squats:
10-8-6-4 at 65 lbs (still taking it easy)

Max rounds in 10 minutes of:
15 situps
20 step ups (prescribed was 20 jumping lunges)
15 pullups

I did 3 rounds plus 15 situps plus 20 step ups

Pushup/Situp Ladder of Doom

For time:
20 pushups/1 situp
19 pushups/2 situps
...
1 pushup/20 situps

19:29 with knees pushups

Warmup:
Stuff.

Workout:
Max rounds in 20 minutes of:
21 situps
15 hang power clean (85 lbs -- I did 75)
ring dips (I used band assistance)

I got 7 rounds, wooty!

Warmup:
400m RUN!!! I RAN AGAIN HOORAY!
Some barbell work

3 shoulder press, 6 push press, 9 push jerk @ 45 lbs
squat jumps while partner does barbell work
3 shoulder press, 6 push press, 9 push jerk
lunges w/ medicine ball overhead

Workout:
Push Press:
3-3-3 @ 115 lbs
1-1(f)-1(f) @ 135-140-140

Then max rounds in 10 minutes of:
5 pullups
10 pushups
15 squats

I did knees pushups and assisted squats (used a pole to stand up) and did 7 rounds.

Some pushups and lunges for warmups.

Workout:
5 rounds, max reps, ring dips/pullups, 2 minute rest
5/13 - 3/8 - 4/9 - 3/6 - 3/8

Warmup:
50 step ups
200m walk with 25 lb plate overhead
PVC Sumo Deadlift High Pull and Hang Power Clean

Workout:
Hang power clean 3-3-3 at 65 lbs; 1-1-1 at 85 lbs. Still taking it easy on the hamstring.

Then Tabata Fight Gone Bad (minus rowing)
8 rounds each exercise, 20 seconds on, 10 seconds off:
box jumps (20")
wall ball (I subbed in 8kg kb swings)
sumo deadlift high pull (55 lbs - I did 4.5 rounds and then quit cause of the hamstring)
push press (I did situps instead)

My rep counts:
13-8-9-7-7-7-7-7
9-9-9-9-9-9-9-9
9-7-7-7-5(quit)
10-10-10-10-10-10-10-10

60 minutes Vinyasa Yoga

30 min. throwing

10 rounds for time of:
10 squats
10 pushups
10 situps
12:45

1 hour muscle-up work

Warmup:
Some PVC stuff
Some other stuff

Workout:
80 step ups (prescribed was 800m run)

Then 21-15-9 of:
Ring dips
Situps
Push press (65 lbs) (prescribed was thrusters)
Pullups

Then 80 more step ups (prescribed was 800m run)
31:17 as a team workout

PVC Warmup

Some overhead squats (15 lbs)

Overhead squats 5-5-5-3-3-3 at 15 (seriously working the recovery from the hamstring)

Metcon:
Max rounds in 10 minutes of:
9 situps
6 burpee box jump (I subbed pushups and step ups, 12")
3 overhead squat (15 lbs)

I got 8 rounds.

(I'm just guessing on the metcon, I really can't remember what we did.)

1 hour muscle-up work
90 minutes bikram yoga

Warmup:
Some pushups
Some inchworm pushups
10 situps
walk ~15m w/ 25 lb plate overhead
lunge ~15m w/ 25 lb plate overhead
10 situps w/ 25 lb plate held vertical
5 12-kg kb overhead presses per arm
lunge ~15m w/ 25 lb plate overhead
lunge backward ~15m w/ 25 lb plate overhead
10 situps w/ 25 lb plate held vertical
5 12-kg kb overhead presses per arm

Workout:
For time:
walk 100m w/ 25 lb plate overhead
30 L pullups w/green band assist
walk 100m w/ 25 lb plate overhead
30 ring rows
walk 100m w/ 25 lb plate overhead
30 kipping pullups

18:12

Nemefit!

Injury Workout:

30 minutes working on muscle ups.

Then max rounds in 5 minutes of:
6 shoulder press (45 lbs)
12 situps

I got 8 rounds.

I'm injured. This is crap.

Warmup:
3 rounds of:
10 pullups
10 back extensions
10 squats
10 situps
10 pushups

Workout:
1-2-3-4-5-6-7-8-9-10-11-10-9-8-7-6-5-4-3-2-1 of:
burpees
box jumps (24")
wall ball (14 kg)

38:15

Nemefit!

Warmup:
PVC stuff
some pushups

Hang Power Clean:
2-1-1-f-f-f-f-f at 135 lbs.

Front Squat:
2 at 135 lbs, quit cause hamstring is injured

MetCon:
3 rounds of:
5 burpee box jumps (20")
broad jump ~15m
5 wall ball (14 lbs)
10 deadlift (55 lbs)
5 thrusters (55 lbs)

Warmup:
Some PVC stuff

50m jog
50m sprint
100m jog
100m sprint
400m jog

My sprints weren't sprints cause my hamstring was hurting. I also opted out of the back squats that were the first half of the workout and did some resistance stretching instead.

Workout:
For time, 10-9-8-7-6-5-4-3-2-1 of:
Thrusters (65 lbs)
Knees to Elbows

8:34. I basically killed this workout. Boom.

Warmup:

Some PVC squats and Berenger warmup
2 rounds each of 20 seconds on, 10 seconds rest of:
Box jumps (20")
Flutterkicks
Jumprope
Pushups (knees)

Push press 5-3-2 at 35-85-115

Workout:
Push press:
3-3-3 at 115
1-1-1 at 130
Tried and failed 1 at 135

Metcon:
Max rounds in 12 minutes of:
Max reps kb swing (16 kg)
200m run

I got through 5 rounds plus 7 swings with reps of:
51-16-13-21-14-7

Warmup:
400m run
Some long-held lunges
Some burpees

12-9-6 of wall ball (10 lbs) and snatch balance (35 lbs)


Workout:
3 rounds for time of:
20 pullups
30 pushups
40 situps
50 squats

18:27

Nemefit!

Warmup:
10 burpees
Some PVC stretching and squats
PVC hang power clean warmup

Workout:
Hang power clean 2-2-2-2-2-2-2-2 at 130
Front squat 3 at 145 (didn't finish sets cause my wrists were really sore)

Metcon:
Max rounds in 10 minutes of:
10 box jumps (20")
10 sumo deadlift high pulls (75 lbs)
100m run

Me and Meagles teamed up and got 5 rounds

Warmup:
PVC stuff

2 rounds of:
5 agility ladder drills x2
10 pullups
10 wallballs (10 lbs then 14 lbs)

Workout:
3 mile run for time
25:29

I'm pretty sure this was my first time ever running 3 miles without stopping.

Warmup:
PVC Berenger warmup for snatches

Then 10-8-6-4-2 of power snatch (35 lbs) and pushups

Workout:
Power snatch:
3-3-3-1-1-1 at 85-85-85-105-110(f)-110(f)

Then 5 rounds for time of:
5 deadlift (185 lbs)
10 burpees

6:11

Griff

Warmup:
Bike to track (~2.5 miles)

Workout:
Griff:
For time:
800m run
400m backwards run
800m run
400m backwards run

13:26


Then bike home (~2.5 miles)

Warmup:
400m run with 3 burpees every ~100m
Some medicine ball deadlifts and cleans

Workout:
2 rounds for time of:
400m run
20 pullups
20 handstand pushups
20 thrusters (85 lbs)

24:30. I was 1 of only 13 people, and the only girl, to do this workout as prescribed. Wooty!

Wacky Track Wednesday

Warmup:
400m run
Hellyer warmup
Plyos
Some agility ladders

Workout:
4x Fartlek (200m fast, 100m slow)
6x Shuffle 10, shuffle back 10, shuffle 10, turn and sprint 40 (3 each direction), 30 sec. rest
6x Sprint 10, backpedal 10, sprint 10, stutter step and sprint 40, 30 sec rest
8x stride 50, sprint 50, 45 sec rest

Nemefit!

Warmup:
PVC Berenger warmup

Workout:
Hang power clean 2-2-2-2-2-2-2-2 at 125
Front squat 3-3-3-3 at 140

Metcon:
3 rounds of:
200m row
10 burpees
~15m bear crawl
5 pushups
10 180-spin box jumps

Don't remember much of the warmup. Some PVC stretching for sure.

Workout:
Power clean 3-3-3 at 120
Power clean 1-1-1 at 135

Then 4 rounds for time of:
400m run
50 squats

I only did 2 rounds, no idea of my time, because my knee was pretty sore and it was my first time running in my new Vibram 5 Finger shoes! Greatest shoes ever!

Don't remember the warmup.

Workout:
Push press 5-5-5 at 95
Push press 3-3-3 at 105

Then every minute on the minute for 15 minutes, do 2 hang power snatch at 85% max (I did 75, although I think my 85% is actually 80). For every fail, do 5 pullups at the end of the workout (I failed once so I did 5 pullups).

Wacky Track Wednesday

Warmup:
400m run
Hellyer Warmup
Some plyos and ladder drills

Workout:
4x Fartlek (200m fast, 100m slow)
6x Shuffle 10, shuffle back 10, shuffle 10, turn and sprint 40 (3 each direction), 30 sec. rest
6x Sprint 10, backpedal 10, sprint 10, stutter step and sprint 40, 30 sec rest
8x stride 50, sprint 50, 45 sec rest

Nemefit!

Warmup:
200m run
PVC hang power cleans

Hang power clean:
Warm up 5-3 at 85-115 (except I did power cleans instead of hang power cleans)
Then 2-2-2-2-2-2-2-2 at 125. Except I couldn't do any because my hands are massively ripped and I already did 120 box jumps tonight. Whoops. So I did 16 hang power high pulls and did not graduate to the next weight. Try again next week.

Front squats:
Warm up 5-3 at 45-85
Then 3-3-3-3 at 140

MetCon:
95 lbs barbell
Each minute, clean the bar from the floor, then do the same # of thrusters as the round # you're on (so, start with 1 thruster, add 1 thruster each successive round), then do 5 back squats. You're done when you can't finish the round in a minute.
I got 5 rounds.

Warmup:
20 burpees (I was late)
Burgener PVC warmup

Hold vertical on rings while partner duck walks/lunges
Med ball getups while other partner duck walks/lunges
Duck walk ~15m
Walking lunges ~15m

Hold vertical on rings while partner lizard pushups/lunges
Med ball getups while other partner lizard pushups/lunges
Lizard pushups ~15m
Walking lunges ~15m


Workout:
For time:
4 rounds of:
20 jumping lunges
100m run
30 box jumps
30 pullups

30:54

Diane

Warmup:
400m run
Burgener PVC warmup

Power snatch 5-3 at 35-65 lbs.

Workout:
Power snatch 5-5-5 at 85 lbs.
Power snatch 3-3-3 at 95 lbs. (note to self: too heavy)

Diane:
21-15-9 reps of:
Deadlift (155 lbs)
Handstand pushups

13:17. Meh.

Wacky Track Wednesday

Warmup:
400m run
Hellyer warmup
plyos
ladders

Workout:
4x200m run, 100m jog fartleks

3x lay on ground face down, jump up and sprint 15m, backpedal 15m
20 second rest
3x 3 tuck jumps, sprint 15m, backpedal 15m

4x run 50m, sprint 50m, rest 45 sec, play defense 50m, cut 50m, rest 30 sec

suicide 10-25-50-50-25-10

Warmup:
PVC stuff

Back squat 3-2 at 115-155

Workout:
Back squat:
5-5-5 at 165
3-3-3 at 175

Then 3 rounds for time of:
25 deadlift (65 lbs)
30 situps

4:38

Nemefit!

Warmup:
400m run
PVC stretches
2 min. max pushups (I did 30 on knees...tanked from Cindy)
some PVC front squat and hang power clean practice

Workout:
Hang Power Clean
2-2-2-2-2-2-2-2 at 120
Front Squat
3-3-3-3 at 135

10 deadlifts at 105

Then max rounds in 12 minutes of:
3 deadlift (185)
10 burpees
6 jumping lunges
5 burpees

I got 5 rounds.

Cindy

Warmup:
PVC stretching and some squats
3 rounds of:
5 medicine ball cleans (14kg)
hold pushup position while partner does med ball cleans

3 rounds of:
6 spider pushups (do a pushup with one knee up on the same-side elbow)
hold PVC overhead squat while partner does spider pushups

30 seconds, 45 seconds, 60 seconds of high med ball tosses with partner


Workout:
Cindy!
Max rounds in 20 minutes of:
5 pullups
10 pushups
15 squats

14 rounds plus 5 pullups

Warmup:
3 rounds of:
Single arm presses with 16kg kettlebells
haul 45lbs overhead ~15m
10 squats holding 45 lbs at chest
~15m lunges with 45 lbs. overhead
(3rd round I did 12kg kettlebells and 35 lbs)

Then some other stuff

Workout:
Push Press (80%)
3-3-3-3-3 at 105

Then for time:
21-15-9 of
box jumps (24")
burpees

6:39. Weak sauce.

Warmup:
400m run
some PVC stuff
PVC barbell warmup
45 lb barbell warmup

Back squats:
5-3-2 at 95-145-165

Workout:
Back squats (85% 1 rep max):
3-3-3-3-3 at 165

Then max rounds in 2 minutes of:
5 pullups
5 pushups
5 situps
I got 4 2/3 rounds

Then max rounds in 2 minutes of:
5 pullups
5 ring dips
5 flutterkicks
I got 2 rounds.

Nemefit!

Our trainer was sick, so we made up a parking lot workout!

Warmup:
2 rounds of:
10 squats
~65m lunges
10 pushups
~135m run
10 burpees
~65m lunges
10 star jumps
~135m run

Then some ladder drills


Workout:
For time, 4 rounds of:
50m sprint
20 squats
10 burpees
5 tuck jumps
5:59

Few minutes break.

Then for time, 4 rounds of:
50m sprint
10 pushups
2:04

Grace

Warmup:
3 rounds of:
45 seconds squat broad jump, 15 seconds rest
45 seconds dead hang pullups, 15 seconds rest
45 seconds handstand pushups, 15 seconds rest

Then some 45-lb barbell clean and jerk practice

Then 5 sets of 3 clean deadlifts at 75 lbs.

Workout:
Grace:
30 clean and jerk (85 lbs)
3:26

Warmup:
Don't really remember most of it.

Workout:
5 rounds for time of:
10 power snatch (45 lbs)
20 squats

5:41

Super Skills Thursday

Warmup:
some PVC work
4 rounds of ~1 min. box jumps (18"), 10 pushups

Workout:
A billion tries at muscle ups. I went from harness to 20" box to 18" box. Working on getting into the dip position.

Warmup:
Some PVC stuff
20 wall balls
some other stuff I can't remember

Back squat 5-3-2 at 95-135-155

Workout:
Back squat at 80% 1 rep max:
5-5-5 at 160-150-150 (still sore from front squats yesterday!)

Nemefit!

Warmup:
backwards 50m run
forwards 450m run
some PVC stuff
20 squats
20 pushups
some leg swings
PVC practice hang power cleans and front squats
2 minutes situps

Workout:
Hang Power Clean 2-2-2-2-2-2-2-2 at 115

Find 3-rep max for Front Squats:
3-3-3-3-3-2-3 at 75-95-115-135-145-155-150

Then 3 rounds, each timed, 3 minutes between rounds of:
100m sprint
4 hang squat clean (65 lbs)
8 box jumps (25"-24"-24" I switched after 1st round)
16 burpees

2:16 - 2:17 - 2:50 (I almost met Pukey in the last round)

NemeTrack

Warmup: Bike ~2 miles, abbreviated Hellyer warmup, some plyos

Workout:
3x 200m run / 100m jog
rest 2 minutes
3x 200m run / 100m

water break

6x lay on ground, jump up and sprint 15m, then backpedal 15m (no breaks)

2x 40m forward cutting, 40m backward defending

2x 50m strides

Warmup:
Some PVC stretching

3 rounds of:
5 pistols per leg
10 buddy-assisted pullups
10 assist-your-buddy-at-pullups

Back squat 5-3-2 at 45-135-150

Workout:
Back squat 3-3-3-3-3 at 75% (150 for me)

Then, for time, 3-6-9-6-3 of power clean and jerk (85 lbs) and ring dips
8:01

Warmup:
400m run

2 rounds of:
2 lunges 3 squats x10
inchworm out to pushup, 5 pushups, inchworm back while other group does 2 lunges/3 squats x10

Then 3 rounds of:
45 seconds on 15 seconds rest of:
ring play (dips, hold vertical, whatevs just stay on rings)
v-ups
jumping bar muscleups

Then 5 rounds of:
1 shoulder press, 3 push press, 5 push jerk @ 45 lbs
box jumps for vertical height while partner does presses/jerks


Workout:
3 rounds for time:
400m run
21 kettlebell swing (16kg)
12 handstand pushups

16:53. Weak.

Nemefit!

Tonight was the first Nemesis private Crossfit workout!

Warmup:
400m run
some PVC squats
15 pushups
more squats

Pretests:
Vertical: 15 inches
Standing long jump: 100 inches
50m dash: 8.53 seconds (I think I may have cheated and jumped the gun a little)

Then some hang power clean and front squat PVC practice

Workout:
Find 2-rep max of hang power clean
2-2-1-2 at 95-125-130-130

Then 7 rounds of:
start clock
5 thrusters (75 lbs)
run 100m
rest until 2 minutes is up

The last 2 rounds we ran 200m instead of 100m

Deadlift Tuesday!

Can't remember any of the warmups.

Workout:
Deadlift 3-3-3 at 210-215-220
400m run following each deadlift set

Warmup:
400m row (would have ran but I forgot shoes and socks)
Some PVC squats
Leg swings

2 minutes of 20 seconds on 10 seconds off of each of:
hang and kip (no pullup, just practice kipping)
pushups
walking lunges

20 pushups

2 rounds @ 55lbs of:
5 deadlift
5 hang power clean
5 front squat
5 push press
5 back squat

Push press 5-5-5 at 75-75-95


Workout:
For time:
3 rounds of:
10 kb swing (16 kg)
10 push press (85 lbs)
30 situps

6:30

Working out barefoot wasn't so bad. I might have to get me some Vibram 5 Fingers

Warmup:
Some leg swings and arms swings
10 pushups
10 squats

Then flutterkicks while partner does 5 rounds of:
backwards ~20m run
forwards ~40m sprint
forwards ~20m jog

Then 5 rounds of:
backwards ~20m run
forwards ~40m sprint
forwards ~20m jog

Then hold pushup position while partner does another 5 rounds.

Then another 5 rounds.

Some PVC back squats
Back squat 5-3-2-3 at 85-125-155-155

Workout:
Back squat 3-3-3-3-3 at 165-175-185-185-190

PR, baby.

I didn't stay for the MetCon cause I need to focus on packing and moving. Woot woot we closed on the condo today!

Warmup:
400m run
Don't remember the rest

Workout:
1 mile run with team (easy intensity)
max pushups in 2 minutes
800m run with team (medium intensity)
max pullups in 2 minutes
400m run with team (hard intensity)
max situps in 2 minutes

I did 43 - 18 (chest to bar!!!!) - 75

First time CTB in a workout! ROCK ROCK ROCK!

Wacky Track Wednesday

Warmup:
400m run
Hellyer warmup
plyo/form running
agility ladder


Workout:

3 sets of:
300m run
20 lunges
20 squats
90 sec. rest

2 sets of:
200m run
10 pushups
200m run
10 squat jumps

Warmup:
PVC arm passthroughs
Leg swings

8 minutes of:
10 squats
4 varied height box jumps
10 wall balls (14 lbs)
5 pullups

Push press:
5-5-3-2 at 45-65-85-95


Workout:
Push press:
5-5-5 at 95-105-110

Then 3 rounds of:
10 burpees
10 box jumps (27.75")

Warmup:
400m backwards run
Leg swings
15 seconds hold squats
10 squats
20 pushups
35 flutterkicks

Then 2 rounds, 40 seconds each, of each of:
Kettlebell sumo deadlift high pull (12 kg)
Medicine ball cleans (14 lbs)
Kettlebell deadlifts (16 kg)

Then some PVC work on hang squat snatch

Workout:
Hang squat snatch, 3-3-3 at 35-55-55 (easy)

Then for time:
400m run
10 squat cleans (85 lbs)
10 pullups
10 squat cleans
10 pullups
10 squat cleans
10 pullups
400m run

11:46

Warmup:
400m run
Some PVC overhead squats

Then 4 rounds of:
3 Hang power clean - shoulder press - push press - push jerk - split jerk (35 lbs)
7 pullups
7 box jumps (18")

Workout:
Max rounds in 10 minutes of:
10 get the bar over your head (I did split jerks) @ 105 lbs
10 kettlebell swings (16 kg)

3 rounds plus 2 bar over my heads.

Warmup:
bear crawl ~25 meters
100m lateral shuffle right
100m lateral shuffle left
bear crawl ~25 meters

Some overhead squats w/ PVC
some hang power snatch w/ PVC

Hang power snatch 5-3 at 35-65 lbs


Workout:
Hang Power Snatch: 2-2-2 at 85-85-85

Then for time:
400m run
50 overhead squat (45 lbs)
30 pullups

8:02

Super Track Tuesday

Track workout 1-1

Some normal warmup stuff

2 sets of:
400m run
20 squats
10 pushups
90 seconds rest

4 sets of:
200m run
5 burpees
60 seconds rest

Warmup:
400m run
Some PVC overhead squats
4 rounds each, 20 seconds on/10 seconds off of:
pushups
squats
12kg kettlebell swing (American style)
Deadlift: 5-3-2-5-5-5 at 95-135-165-165-165-165

Workout:
3 rounds for time of:
400m run
10 ring dips
10 box jumps
13:46 (ring dips slowed me WAY down)

Murph

3 hours of practice

Then a partial Murph!

My gym had a Murph Day event. Murph is really freakin crazy (see label "Murph," I did it once before, it is hard). Murph as prescribed is:
1 mile run
100 pullups
200 pushups
300 squats
1 mile run
(all wearing body armor if you have it)

We do the workout to honor of the memory of Lieutenant Murphy (see his amazing story of heroics here: http://www.windycitycrossfit.com/windycitycrossfit/2009/06/6609.html). This guy was freaking amazing, a true American hero. "Murph" was his favorite workout.

Anyways.

Beef and I decided it would be crazy to do 2 frisbee practices plus Murph all in the same weekend, so we decided to split the exercises and run both miles together.

I ended up doing:
1 mile run
100 pullups
~65 pushups
~115 squats
1 mile run

Boom.

Then played 3 more hours of frisbee on Sunday. My body was tanked afterwards.

Warmup:
800m run
Some PVC overhead squats

30 deadhang pullups, slightly assisted by teammate, 6 different grips (normal, narrow, wide, chinup, monkey left front, monkey right front)

7-6-5-4-3-2-1 of:
Deadlift (135 lbs, last set of 1 I did 175 lbs)
squat jumps
pushups


Workout:
1 mile run for time
7:17

The last timed mile I ran was in spring of 9th grade and I hit 7:15 (and got on the Presidential Physical Fitness list!). I'm so pissed I was off by 2 seconds today...I still had some left at the end. I didn't have a watch when I was running, so I couldn't really pace properly. But nbd. I'm stoked I'm still in high school track season running shape!

Warmup:
800m run

Dot Drill, 30 seconds on, 30 seconds rest, of:
2 feet
right leg
left leg
2 feet
right leg
left leg

Some PVC work
3 sets at 35 lbs of:
5 shoulder press
5 push press
5 push jerk


Workout:
For time:
3 rounds, 15-9-6 reps of:
hang squat clean (85 lbs)
handstand pushups

10:53

Warmup:
100m run
15 squats
100m run
10 pushups
100m run
10 leg swings
20m frog jump
80m run backwards

Then 105 lbs of front squat (2x5) and push press (2x4)


Workout:
5 rounds for time of:
5 thrusters (95 lbs)
7 pullups
200m run

10:51

Can't remember the warmup.

Workout:
Power clean & jerk 2-2-2-2 at 115-125-130-130(fail)

Then max rounds in 5 minutes of:
5 handstand pushups
7 kettlebell swings (16 kg)
9 pushups

I got 3 rounds plus 1 handstand pushup

Warmup:
400m run
3 rounds each, 20 seconds on, 10 seconds off of:
kettlebell sdhp (12 kg)
walking lunges
wall ball (14 lbs)
pullups


Workout:
21-15-9
hang squat clean (45 lbs)
goblet squat (16 kg)
6:24

21-15-9
ring dips
push press (45 lbs)
10:26

Warmup:
4 rounds of:
20 stepups with 20 lb. barbell on shoulders
10 squat jumps with 20 lb. barbell on shoulders
~15 yard inchworm
5 dive bombers
5 dead hang pullups

Back squats: 5-5-3 at 45-85-145

Workout:
Back squats:
5-5-5 at 125-125-130

Then max rounds in 7 minutes of:
7 ring dips
7 wall ball (14 lb.)
7 knees-to-elbows

I got 4 rounds minus 3 kte. So, 3 rounds. Boooooo.

I was taking it easy on the squats today to really focus on getting deep, plus my hip flexor is still a little sore from frisbee last weekend. Boooooo.

Warmup:
400m run
5 shoulder press
5 reps of new barbell complex (hang power clean, lunge both legs, shoulder press), 35 lbs.
10 burpees
10 barbell complex
5 burpees
40 jumping jacks

Workout:
800m row (prescribed was running, but my knee was sore)
50 pullups
50 pushups
50 situps
50 squats
800m row (prescribed was running)

20:18

Super Track Tuesday

Warmup:
200m run
15 squats
200m run
10 pushups
400m run
leg swings/stretch

Workout:
400m of 100m fartleks (jog 100/sprint 100/repeat)
20 pushups
800m of 100m fartleks
40 situps
400m of 100m fartleks
20 pullups

Me and Beef and Sweas rocked this one at River Park track. The fartleks were easier than I expected, especially toward the end. I thought the 800m round would be the worst, but the 2nd lap of that one was actually not too bad at all, and I still felt like I had speed at the end. Woot! Yay for running!

Warmup:
400m run
35 lb barbell work:
10 deadlifts
5 hang power clean
5 push press
10 jump squats
20 front squats
5 push press
10 jump squats
10 deadlifts
400m run

Workout:
For time:
3 rounds of:
10 power clean (105 lbs)
25 situps
5:33

Warmup:
4 rounds of:
250m row
~15m frog jumps
3 Turkish getups each arm (10lbs)

Back squat 5-3-3 at 95-125-135


Workout:
Back squat 3-3-3-3-3 at 135-145-155-165-175

50 burpees for time
4:01

Warmup:
400m run
Med ball clean complex (sets of 5)
20 flutterkicks
10 medball pushups into wall ball (10kg)
20 flutterkicks
10 medball pushups into wall ball (10kg)
20 flutterkicks
10 medball pushups into wall ball (10kg)
20 flutterkicks

3 power clean (85 lbs)

Workout:
Power clean, 3-3-3-3-3, 105-125-115-125-125

Warmup:
15 squat jumps
20 flutterkicks
20 sumo deadlift high pull (12 kg)
15 squats
20 sumo deadlift high pull
20 flutterkicks
15 squat jumps


Workout:
For time:
20-15-10-5 of:
box jumps (24")
wall ball (14 kg)
ring dips

16:14

After the workout, I was telling Tatts about how I couldn't do chest-to-bar pullups yet. So I went to show him, and I did one! And then I did another one! I got CTB today!!! YES!!

Warmup:
100m run
50m backwards run
10 squats
150m run
10 pushups
100m sprint

Some PVC work

5 reps each at 65 lbs of:
squat clean
push jerk


Workout: Olympic Lifting Class
4 sets, 2 reps of:
hang at shins power clean

4 sets, 2 reps of:
push jerk from rack position

4 sets, 3 reps of:
squat clean and jerk

Warmup:
400m run
2 minutes of 20 seconds on 10 seconds of:
pullups
goblet squats (16 kg)
push jerk (35 lbs)

Workout:
Push press: 5-5-5 at 90-105-100

Then:
5 rounds for time of:
20 squats
20 pushups

9:00

Then I ran another 400 with Sally to help dodge quad cramping.

Grace

Warmup:
Some PVC push presses and squats
Then 3 rounds of 10 each of:
push press (35 lbs)
overhead squat (35 lbs)
back extension
pullups
situps


Workout:
Grace
30 clean and jerk, 85 lbs
4:32

Will's warmups are insane.

Warmup:
Some leg kicks, arm swings
Pyramid 1-10 squats (alternate w/ partner)
Pyramid 10-1 pushups (alternate w/ partner)
5 shoulder press (45 lbs)
5 shoulder press (45 lbs)
5 seated shoulder press (45 lbs)
5 seated shoulder press (45 lbs)

Then 3 rounds, 30 seconds on, 15 seconds off of:
Seated shoulder press (45 lbs)
Box jumps (20")


Workout:
21-15-9 for time:
Burpees
Pullups
Kettlebell swings (16kg)

12:29

Warmup:
Leg swings
Arm swings

Then, w/ 35-lb barbell, 3 rounds of:
10 flutterkicks
10 sumo deadlift high pull
10 shoulder press
10 overhead squat


Workout:
3 sets of 5 overhead squat at 75-85-95

mile run for time

I accidentally ran a mile and a half in 11:53. Whoopsies. In my defense, I couldn't really see cause there was a torrential downpour and really, really loud, close cracks of thunder and lightning. And Scotty also went the wrong way.

Warmup:
Leg swings
200m run
5 kb swings (12 kg)
10 kb squats
200m run
10 kb deadlifts
5 kb squats
200m run
10 kb swings
10 kb squats


Workout:
3 rounds for time of:
20 pullups
20 box jumps (24.5")
20 deadlift (115 lbs)

16:23


Then I played a softball game. We won 8-7!!! Apparently they think I'm a ringer. Awesome.

Warmup:
2 rounds of:
400m run
10 burpees

Then some PVC squat work

Then 3 rounds, 45 seconds on/15 seconds rest of:
hang power clean - lunge left - lunge right - push press
squats


Workout:
5 rounds for time of:
10 hang power clean (85 lbs - prescribed was 105)
20 situps

6:17 ....probably should have tried this one as prescribed, but I'm happy with the workout.

I was pretty tanked from JT, so I rested Friday. Saturday and Sunday was a lot of walking up and down the sideline and yelling and calling subs. Yay Sirens! I got back from the tournament today, weighed in on the Wii Fit, and was effing pissed cause I'm on a weight swing high, plus I ate too much this weekend. Yuck. So I went for a run.

LoriFit:
~1.8 mile run
50 squats
50 V-ups
50 pushups

JT

Warmup:
Some squats (30ish)
Some stretching
Lunge walk ~40m
24kg kettlebell deadlift while partner lunge walks
Backwards lunge walk ~40m
Hold top pushup position while partner backwards lunge walks
Bear crawl ~80m
Leg lifts while partner bear crawls


Workout:
"JT"
21 handstand pushups
21 ring dips
21 pushups
15 handstand pushups
15 ring dips
15 pushups
9 handstand pushups
9 ring dips
9 pushups

36:10 AS PRESCRIBED! I almost cried when I finished. So much relief. So much pain. So much awesome.

Warmup:
400m run
Some PVC overhead squats
Push Press (35 lbs) while some dudes do walking lunges
Hang Squat Clean (35 lbs) while some dudes do shuttle runs
Walking lunges ~40m
Bear crawl ~40m
Shuttle run ~20m x 4
Two-legged jump ~40m


Workout:
5 rounds for time of:
5 hang squat clean (105 lbs)
10 box jumps (24")
15 knees to elbows

19:10

Ow.

Warmup:
15 push press (35 lbs)
15 box jumps (20")
200m run
10 push press
10 box jumps
400m run
5 push press
5 box jumps
600m run
5 push press (85 lbs)


Workout:
5 push press (95 lbs)
max reps double squat wall ball (2 squats per throw) - 10 reps
5 push press (95 lbs)
max double squat wall ball - 12 reps
4 push press (105 lbs) (failed on 5th)
max double squat wall ball - 13 reps

Warmup:
40 jumping jacks
10 pushups
40 jumping jacks
10 squats
40 jumping jacks
10 V-ups
15 jumping jacks
10 pushups
15 jumping jacks
10 squats
15 jumping jacks
10 V-ups

then:
45 seconds on, 15 seconds rest:
shoulder press (35 lbs)
shoulder press
deadlift (12 kg kettlebell)
deadlift


Workout:
5 rounds for time:
5 deadlift (155 lbs)
10 pullups
15 kettlebell swing (16 kg)

10:20

Warmup:
25 jumping jacks
400m run with a couple breaks for squats
45 seconds on, 15 seconds rest of:
kettlebell swing (12 kg)
push press (45 lbs)
situps
kettlebell sumo deadlift high pull (12 kg)
thrusters (45 lbs)


Workout:
max rounds in 20 minutes of:
7 push press (85 lbs)
7 pullups
200m run

I did 7 minus 150m. So, I did 6.

Warmup:
50 jumping jacks
some PVC overhead squats
50 jumping jacks

Workout:
(I did today's wearing a 15-lb. weight vest)
4 rounds for time of:
400m run
50 squats

17:40

This was my first time rockin the weight vest! Woot woot! I wore as much weight as I've lost since starting CrossFit. I could tell I'm in way better shape now, cause Fat Lori would have stopped during the 400s, but Small Lori wouldn't let Fat Lori quit. Yeeeeah!

Warmup:
800m run
knees to elbows while other group does 15 medicine ball cleans
kettlebell swing (12 kg) while other group does 15 medicine ball cleans
15 medicine ball cleans (14 lbs)
knees to elbows while other group does 5 medicine ball cleans
kettlebell swing (12 kg) while other group does 5 medicine ball cleans
5 medicine ball cleans (14 lbs)


Workout:
10 rounds for time of:
9 pullups
9 ring dips
3 handstand pushups

9 pullups/9 ring dips is the substitution for 3 muscle ups. Which I can't do yet. Hence the substitution. I did my 1st 2 rounds of ring dips regular, the last 8 rounds using the small band for assistance.

26:46

Warmup:
3 rounds each Tabata:
Dive bombers (downward dog to cobra and back)
Overhead squats w/ PVC
Jumprope

2-4-6-8-10 sumo deadlift high pull and front squat, 55 lbs.


Workout:
For time:
30 front squat (85 lbs)
30 burpees (Will Special: jump over something laterally instead of just jumping straight up...I jumped over my front squat bar, ~6 inches)

5:17

Then:
3 minutes rest
max pullups 2 minutes (I did 33)
3 minutes rest
max pushups 2 minutes (I did 40)

TD

Warmup:
400m run
3 sets 30 seconds work of each of the following:
pullups
pushups
squats
wall ball (10 lbs)

Some deadlifts, hang power cleans, and push jerks with 35 lb. bar

Workout:
"TD" (modified DT)
3 sets, 21-15-9 reps of:
deadlift
hang power clean
push jerk

13:54
I did 85 lbs., but prescribed was 105. I think I could have done 105, but it would have been pretty taxing to my wrists (they've been wicked sore from all the barbell work lately).

In better news, I'm now down to 30.3% body fat, 149.5 pounds, and I've lost 13 pounds of fat since February. Hottt. Paleo diet plus CrossFit works!

Cindy

Missed CrossFit today because my boss took me on a marathon walk back to Lincoln Park from the Loop. Ridiculous.

I did a name workout at home instead.

Cindy:
20 minutes, max rounds of:
5 pullups
10 pushups
15 squats

I got 14 and almost puked. Woot!

I been sick lately. Bleh.

Warmup:
Some active stretching and PVC squats

Then 3 rounds of:
5 overhead squats (PVC)
Run ~20m
5 burpees
Run ~20m
5 overhead squats


Workout:
For time:
1-2-3-4-5-6-7-6-5-4-3-2-1 of:
Power cleans (105 lbs)
Knees-to-elbows

13:59

Warmup:
Some active stretching, then 50 jumping jacks, but every 5th one is a burpee.

Workout:
400m run
max reps box jumps (24") while partner runs 400m
400m run
max reps sumo deadlift high pull (65 lbs) while partner runs 400m
400m run
max reps burpees while partner runs 400m
400m run
max reps pullups while partner runs 400m

Me and Emily finished in 15:52, she did 116 reps and I did 79 for a combined 195. I think she was running faster than me so I had less time to get reps in, although I'm pretty sure that even if we were running the same speed, she'd have more reps than me. She is badass.

My first ever weekday morning workout!

Warmup:
500m row
10 sumo deadlift high pull (35 lbs)
10 pushups
10 kettlebell swing (16 kg)

I was supposed to do 3 sets of the 10 rep things, but somehow I didn't see that part of the board. Oops.

Back squats:
8-5-3 at 55-85-125


Workout:
Back squats:
5-5-5-2 at 135-145-155-165 (FIRST TIME EVER SQUATTING MORE THAN BODY WEIGHT!)

Then 2 rounds, max reps, 45 seconds on 15 seconds rest of:
squats
handstand pushups
toe to bar
inverted ring pullups

I did 144 reps total, but I wasn't getting full range of motion on inverted ring pullups. But I didn't know I wasn't until after I was done, so next time, I'll know to be more awesome. Gotta get the waistline all the way up to your hands.

Also: I hit sub-150 lbs. on the scale this morning, EFF YES!

This is my gym!:


JOSH CHALLENGE '09 (HIGHLIGHTS) from Windy City CrossFit on Vimeo.

Warmup:
4 rounds Tabata Kettlebell deadlifts (24kg) and wall balls (14 lbs)
PVC push press

Push press:
5 @ 35 lbs
3 @ 75 lbs
2 @ 85 lbs


Workout:
Push press:
3-3-3-3-1 at 90-100-110-115-120 lbs.

Warmup:
6 rounds Tabata jumprope (20 seconds on, 10 seconds rest)
some PVC overhead squat work
15 pushups


Workout:
21 burpees
21 pullups
400m row
15 burpees
15 pullups
400m row
9 burpees
9 pullups
400m row

15:33

Warmup:
Some 35-lb. bar stuff and some stretchy stuff.

Workout:
Front Squat:
5-5-3 at 115-125-135 (failed on last round)

Then max rounds in 10 minutes of:
3 muscle ups (I subbed in 9 pullups and 9 ring dips)
6 16-kg kettlebell swings
9 situps

I got 5 rounds.

Warmup:
2 rounds of:
Half a leg matrix
Jumprope while other group does half a leg matrix

some 35-lb shoulder presses

45 seconds v-ups
45 seconds 35-lb shoulder presses
30 seconds v-ups
30 seconds 35-lb shoulder presses
45 seconds pushups
45 seconds 35-lb cleans
45 seconds squats
45 seconds 35-lb push jerk


Workout:
3 rounds, 15-12-9 reps of:
Clean and jerk (85 lbs)
Handstand pushups

Warmup:
some PVC squats
some PVC hang squat clean practice
some 35-lb hang squat clean practice

Workout:
4 rounds for time of:
7 deadlift (85 lbs)
7 hang squat clean (85 lbs)
6:56 (this is actually a pretty weak sauce time, I'm kinda bummed about it)

Then I played a few points of ultimate at Loyola practice cause they were low on numbers.

Warmup:
Some PVC squats
Then 2 rounds of:
15 pushups
10 medicine ball cleans
150m row

Workout:
4 rounds of:
10 burpee box jumps (18")
15 ring dips (I tried for real ring dips but quickly went to band assistance)
10 knees-to-elbows

Some crappy time cause my first round was slow in figuring out I couldn't do what I wanted to do, and then I just made myself more tired for the rest of the rounds.

Chief

Warmup:
Buncha PVC squats

Then 3 rounds of
55 lb. sumo deadlift high pull (20-15-9 reps)
Walking lunges while partner SDHPs
Hollow body on floor while partner SDHPs


Workout:
"Chief"
Max rounds in 3 minutes of:
Power clean (85 lbs)
6 pushups
9 squats

Rest 1 minute -- Repeat for 5 cycles. Score is total number of rounds.

I did 20 (4 each round). I think I could have pushed for 5 in the first 2 rounds, but couldn't quite pull it off. Squats were the hardest part of this workout.

Josh

Warmup:
400m run
Tabata push press, wall ball, and hang from a bar

Workout:
Josh Challenge Finals:
21 Overhead Squats (65 lbs)
42 pullups
15 ohs
30 pullups
9 ohs
18 pullups

14:01


I beat my last time by 4:10! Sweet! I also ripped after like 10 pullups, so the whole workout was pretty painful. Yikes.

Warmup:
Tabata jumprope, squats, jumprope, kettlebell swing, jumprope, pushups, jumprope, jumping jacks

Workout:
100 pullups for time (10:32)

Then, for time:
40 step ups
50 pushups
40 step ups
50 situps
40 step ups

9:17

Warmup:
20 jumping jacks
10 leg swings each leg
Some PVC front squats
45 seconds inverted ring pullups
45 seconds front squat (35 lbs)
45 seconds power snatch (35 lbs)

Workout:
10 minutes, max rounds, of:
5 power snatch (I started at 65 lbs but switched to 55 lbs after 2 rounds)
7 handstand pushups (I started on the wall but switched to a 20-inch box after 1 round -- my right wrist is not well)

I ended up with 7 rounds.

Then Front Squat:
3x5 at 85-105-115

Played one spring league game and coached all weekend, yay!

Today, back at it. Yay CrossFit!

Warmup:
3 minutes Tabata jumprope
3 minutes Tabata squats
10 hang power clean & jerk (35 lbs)
hold in vertical rings position while next group hang power clean & jerk
handstand pushups while next group hpc&j
3 hang power clean & jerk (55 lbs)
2 hang power clean & jerk (75 lbs)


Workout:
10 minutes, max rounds of:
20 box jumps (24")
max pullups (drop from bar means you're done)
(I did 37 pullups total in 3 rounds)

Then hang power clean & jerk, 3x5 @ 85 lbs.

Warmup:
Some PVC overhead squats
30 ring dips
10 kettlebell swings (12kg)
25 situps
10 kettlebell swings
25 overhead squats (PVC)
Some PVC sumo deadlift high pulls
10 35-lb. sdhp
10 55-lb. sdhp

Workout:
Max rounds in 20 minutes of:
250m row
21 sumo deadlift high pull (65 lbs)
15 pullups

I did 3 plus 250m row plus 21 sdhp plus 9 pullups. EFF THAT SHIT. I had a minute to do the pullups and I didn't think I could do it, so I let myself recover from Captain Pukey before I started. As a result, I didn't even effing TRY. SIX EFFING PULLUPS! Pissed.

Warmup:
3 min. Tabata jumprope

3 rounds, 15-9-6 reps of:
75 lb. deadlift
45 lb. back squat
hold in muscle up position until rest of group finishes deadlifts and back squats

Back squat:
5-3-2 at 85-105-115



Workout:
Back squat:
5-5-5 at 125-125-135

Danny

Warmup:
400m run
5 rounds Tabata push press and squats

Workout:
"Danny"
10 rounds of:
200m run
5 pullups
10 kb swings (16 kg)
15 pushups

32:01

Warmup:
400 run
30 situps
15 burpee box jumps (I didn't do the pushups cause my wrist hurts)
20 PVC shoulder presses
20 PVC deadlifts

Deadlift: 5-3-3 at 85-105-115


Workout:
Deadlift 3-3-3-3-3 at 135-155-175-195-200(max)

Callahan

Warmup:
400m run
Flutterkicks for as long as other group takes on half leg matrix
Half leg matrix
Pushups for as long as other group takes on half leg matrix
Flutterkicks
Half leg matrix
Pushups
Overhead squat PVC work
5 Overhead squat, 35 lbs.
5 Overhead squat, 55 lbs.
5 Overhead squat, 65 lbs.


Workout:
"Callahan"
400m run

3 rounds, 21-15-9 reps of:
Overhead squat (65 lbs)
Kettlebell swing (16 kg)
Box jumps (24")

400m run


This almost killed me. Lucky for me, Hellyer and Meagles were in my group, and they pushed me all the way through. I wanted to quit a couple times, I wanted to go down on kettlebell weight and box jump height, but the fact that my teammates were there doing the workout with me motivated me to keep pushing myself. Thanks for picking me back up, Nemesis.

Warmup:
3 sets of:
20m sprint
two-legged jump back

3 sets of:
20m sprint
bear crawl back

Then like 40 squats


Workout:
5 sets of:
5 shoulder press
5 push press
5 push jerk
Have to do all 15 in a row - if you put the bar down at all, it counts as a fail.

50-55-65-70-70

Warmup:
8 rounds Tabata jumprope
Buncha overhead squat PVC work

2 sets of:
5 kettleball sumo deadlift high pull (12 kg)
sprint 20m
5 medicine ball cleans (20 lb)
sprint 20m


Workout:
4 rounds of:
400m row
50 squats

16:09

This was really freakin hard. My leg muscles need some work. Time to start running around again.

Warmup:
4 rounds of:
10 squats
high skip ~20m and back

10 burpees

2 rounds of:
10 pushups
sprint ~20m and back

5 burpees


Workout:
15 handstand pushups
1 inverted ring pullup
13 handstand pushups
3 inverted ring pullups
11 handstand pushups
5 inverted ring pullups
9 handstand pushups
7 inverted ring pullups
7 handstand pushups
9 inverted ring pullups
5 handstand pushups
11 inverted ring pullups
3 handstand pushups
13 inverted ring pullups
1 handstand pushup
15 inverted ring pullups

24:03

Warmup:
20 pushups
30 squats
30 PVC deadlift

Workout:
Max rounds in 20 minutes of:
5 muscle ups (I subbed 15 ring dips and 15 pullups)
12 walking lunges
15 situps
15 deadlift (85 lbs)

Me and Shannon got through 4 rounds. I was 15 deadlifts away from 5 rounds. Boom

Angie

Warmup:
3 sets of:
~200m run
7 squat jumps
7 ring dips (band)

3 sets of 5 push press (35 lbs)

Workout:
"Angie"
100 pullups
100 pushups
100 situps
100 squats
31:33 as prescribed!

Warmup:
4 sets of ~45 seconds jumprope
4 sets of walking and lunges with weight overhead
PVC work on shoulder press

Workout:
400m row
15 overhead squat (65 lbs)
400 m row
15 overhead squat
40 step ups
15 overhead squat

Holy crap this was freakin hard.

Warmup:
3 sets (I only did 2 cause I had to pee) of:
150m row
Duck walk ~5m
Burpee into Frog Jump ~10m
10 wall ball
5 pullups

Then
10 squats
5 reps each of deadlift, hang power clean, front squat, and push jerk at 45 lbs.

Workout:
3 sets of the following for time:
(all 65 lbs)
15 deadlift
12 hang power clean
9 front squat
6 push jerk

I rocked this one in 10:something. My shoulder is a little sore now. And I almost puked. Yessssssss.

Warmup:
4x ~20m there and back sprints
50 squats for form
some PVC work
5x35, 3x65, 2x80, 3x85 push jerk

Workout:
3 sets of push jerk at 95-100-105-115-125

Tatts!

Warmup:
3 sets of:
~20m Two legged long jump
~20m Sprint

Workout:
"Tatts"
Max rounds in 20 minutes of:
5 handstand pushups
7 power snatch (45 lbs)
9 box jumps (21")

I got through 2 rounds and then, during my handstand pushups, I came down a little too hard on my head and tweaked my neck a little. Handstand pushups 2 days in a row....I probably should have put an abmat down for my head on Day 2. I finished the workout by just doing the box jumps along with my teammate to help push her. I cheerleaded her through the rest of it. She got through 11 rounds, baller.

Awesome amounts of awesomeness:

Warmup:
~10yds down and back of:
Skips
Side shuffles
Inchworm
Duck Walk

Burpee ladder 1-2-3-4-5-4-3-2-1


Workout:
4 sets of 45 seconds on, 15 seconds off, max reps (so 16 minutes total) of:
Box jumps starting up top (so have to rebound fast) (I did 12" to save my knee)
Knees to Elbow
Ring Pullups
Handstand pushups

Total reps: 223
NO EFFING ASTERISKS! I did the workout as prescribed. Booyah grandma.

Warmup:
3 sets of:
2 minutes box jumps (20")
10 pushups

Holy crap the warmup almost killed me

Workout:
Push press, 7-7-7 at 70-75-80

I hate when my friends show up later and do more than me, cause compared to the early people, I'm doing a lot of weight, but I know I can do more because I never really max out. Bleh.

Missed yesterday's workout due to my boss taking me to a bar. Good thing, cause it was thrusters and I can't really do them anyway.

Today...

Warmup:
40 seconds on, 20 seconds off, 2 rounds of each exercise:
pushups
jumprope
body rows (stick feet out and hang from rings and pull body up)

Workout:
3 sets of:
500m row
50 deadlift (65 lbs) (prescribed was 55lbs, it was my first time doing more than prescribed!)
50 situps

Then throwing for like 20 minutes with Dane, yay!

Warmup:
20 PVC passthroughs
20 PVC overhead squats
20 PVC push presses
3x there-and-back ~25m sprints

Workout:
50 step ups (20")
50 burpees
50 step ups
50 pullups

The burpees kicked my ass. Hard.

Warmup:
10 squats
10 seconds hold at bottom of squat
10 pushups
15 seconds hold at top of pushup
3x sprint to wall and back (~20m one way)

Workout:
7 sets of:
3 hang squat cleans (70 lbs)
7 dips (band assisted, but I'm close to going to regular dips)
11 kettlebell swings (16 kg)
15 pushups

My arms were HURTING today. I'm getting deep enough on my pushups now though, yay.

Warmup:
500m row
20 squat jumps
on my 21st squat jumps, I decided that my knee is too tanked right now to do the workout (snatches). So I made up my own.

Workout:
50 abmat situps
10 handstand controlled lowering into headstand on wall
50 abmat situps
20 attempts at handstand controlled lowering into headstand, no wall

Basically, I can do the pushup from the headstand to the handstand, but I want to get my balance right so I can go from handstand to headstand with no assistance. Maybe I should get a spotter. I keep remembering my gymnastics teacher Tracy yelling, "Lock out! Stick the handstand!" She also made us do routines to 80s music. It was awesome.

Warmup:
2 sets of:
Lunge 15m with 20lb medicine ball overhead
5 squats w/20lb medicine ball
Lunge 15m with 20lb medicine ball overhead
12kg kettleball swing for time it takes partner to do lunges/squats/lunges
Double unders for time it takes partner to lunge/squat/lunge
Hollow body holds for time it takes partner to lunge/squat/lunge

Workout:
4 sets, max reps of:
45 seconds box jump (23")
15 seconds rest
45 seconds pushups
15 seconds rest
45 seconds toe to bar
15 seconds rest

Josh

I did the first part of the Josh Challenge today!

Warmup:
3 sets of:
~20m sprint
6 wall balls
~20m sprint
7 burpees


Josh:
21 overhead squat (65 lbs)
42 pullups
15 overhead squat
30 pullups
9 overhead squat
18 pullups


Finished in 18:11. Booyah grandma.

Then breakdancing, focusing on down rock, so a lot of extra arm work.

Tonight was hard.

Warmup:
2 rounds of 2 sets each of Tabatas:
Rowing, Situps, Lunges, Jumprope

Then a buncha squats for form.

Workout:
Max rounds in 20 minutes of:
15 pullups
30 pushups
45 squats

I did 3, plus 15 extra pullups.

Hang Squat Clean

Warmup:
3 sets of:
200m row
10 pushups
15 squats

Hang squat clean: 5-3-2 at 45-55-65


Workout:
Hang Squat Clean, 5x3 at 70-75-80-85-90

Murph

It was an amazing 55-ish degrees outside today, so I had to do another workout. I made it a good one.

"Murph":
1 mile run
100 pullups
200 pushups
300 squats
1 mile run

77:55

I accidentally went 1.4 miles on both my runs, and apparently I was supposed to partition my pullups/pushups/squats rather than do all of the pullups, then all the pushups, then all the squats. So this could have been way faster. Whoops.

Then played like 2 hours of ultimate later that night.

AWESOME WORKOUT TODAY! I got to work with the A-team fast girls (I usually get put with the slower, lower weight girls), which made me feel awesome.

Warmup:
3 sets of:
10 squats
10 burpees
15 situps

In the 2nd set of burpees, instead of clapping at the top, me and Meagles did jumping high fives at the top, which was awesome.

Workout:
5x Carry 200 lbs. of weights 30 ft. (I did it in 3 rounds of 75-75-50 for each rep)
75 jumping jacks
50 pushups
75 jumping jacks
160 step ups (it was actually 100 step ups twice, I split it up a little differently)
50 pushups
40 step ups


SO AWESOME!

I DID A WALL HANDSTAND PUSHUP!

Awesomest workout EVER!

Warmup:
2 sets of 10 overhead squats (45 lbs)
PVC active stretching
4 rounds of 20 seconds on - 10 seconds off Tabata kettlebell swings (12 kg), pullups (jumping), and handstands

Workout:
15 handstand pushups (band)
1 toe to bar
13 hspu
3 ttb
11 hspu
5 ttb
9 hspu
7 ttb
7 hspu
9 ttb
5 hspu
11 ttb
3 hspu (switched to smaller band)
13 ttb
1 hspu (WALL! NO BAND! ALL WALL! YEAH!)
15 ttb

This was TOUGH but I now think I can just do straight up handstand pushups on the wall, what up!

Warmup:
500m row
25 overhead squats w/ PVC
Overhead squat: 5-5-3-2 with 35-45-50-55

Workout:
Overhead squats, 5x3 with 60-65-70-75-80 lbs
Then:
30 Double Under
10 overhead squats (35 lbs)
300m row
10 overhead squats
300 regular jumprope
10 overhead squats
300m row
10 overhead squats

Whew. Tough one.

Warmup:
3 rounds of:
12 kg kettlebell swing (180 degree range of motion)
PVC overhead squats
200m row
(kettlebells and squats went as long as it took for the rowers to finish)

Workout:
3 rounds of:
30 pullups
30 box jumps (20 inches)


Then breakdancing class!

Warmup:
4 rounds Tabata squats and jumprope
4 rounds 5 pushup, sprint ~15m, 5 medicine ball cleans to wall ball, sprint ~15m, 5 pullups

Workout:
10-9-8-7-6-5-4-3-2-1 reps of:
65-lb thruster
burpees

My "thruster" wasn't really a thruster, more of a fluid front squat into a push press or shoulder press. My knee was a little sore, so I wasn't really exploding into the thruster motion.

Then Broomball!

After a weekend of awesome ultimate in Tempe (that was a pretty serious workout, I must say), I made it back into the gym on Monday, woot!

Warmup:
Hang Power Snatch 45-55-60, 5-3-2 reps

Workout:
Hang Power Snatch, 5 sets of 3 at 60-60-65-70-75 (only got 2 on the last 75)

I finally got my form right on this one during my 2nd set, and was pleasantly surprised how much easier the lift became once I started doing it correctly. Hooray!

Today was effing hard.

Warmup:
Burpee ladder: 1-2-3-4-5-4-3-2-1

Then 2 sets of:
7 ring dips (band assisted)
200m row
"Run" ~20m with 14lb. medicine ball held straight up over head, 15 wall ball, run back with medicine ball over head


Workout:
3 rounds of:
20 box jumps (18 inches for me, not pushing it)
20 situps

Then 10 rounds of:
5 pullups
10 pushups
15 squats

Holy crap. This was rough. I went slow on my squats to get deeper while preserving my knee. As a result, I was the last to finish of the 4:30 crowd. Oh well. My pullups were awesome.

GREAT WORKOUT TONIGHT!

Warmup:
3 half leg matrixes. matrices. whatevs
2x 10 pullups, 10 ring dips (band assistance)
Hang power clean, 5-3-2 at 45, 55, 65 lbs

Workout:
Hang power clean, 5 sets of 3, 75-75-80-85-90

My last set I only got 2 reps, but I'm okay with that. Most of the other girls did 65 or 75 lbs. for all 5 sets. I got to work out with Lauren (one of the trainers), and she pointed out that if I get my form better, I'll be able to lift a ridiculous amount of weight on this one, since right now my arms are doing most of the work and I'm only getting the full hip power into it maybe 15% of the time.

Deadlift Tuesday!

Warmup:
30 seconds on, 30 seconds rest, 3 times, for each of the following:
Rowing
Squats
Jumprope (double unders)

2 x Barbell complex + 7 pullups - 35 lbs and 55 lbs
(barbell complex is 5 reps each of deadlift, hang clean, front squat, push press, back squat)

Deadlift 5-3-2 @ 55,55,65 lbs.

Workout: Deadlift 65 lbs, 5x3

I took it really, really easy today. Still recovering from the back injury. Bleh.

Then I played 2 games of broomball, yay!

Warmup:
15 goblet squats (12 kg)
pushups during partner's goblet squats
snatch & balance w/ PVC during other partner's goblet squats
10 goblet squats
pushups
snatch & balance
5 goblet squats
pushups
snatch & balance
Half a Leg Matrix
10 pullups


Workout:
4 sets of the following:
40 step ups (18 inch box)
15 handstand pushups (I did mine against the wall with a biggest band-smallest band combo! Full Range of Motion!)
15 pullups (I got called out for Range of Motion on this, I need to work on getting my chin all the way over the bar every time)

Warmup:
3 sets of each exercise, 30 seconds on/30 seconds rest per set, of:
Rowing
Situps
Jumprope
Squats

Workout:
21-15-9 reps of 14-lb wall ball and burpees (I had to sub pushups and squats because I can't quite do burpees yet)
9-15-21 reps of pullups and 55-lb. sumo deadlift high pull

Back at it!

Warmup:
Buncha squats and lunge stretching

Workout:
35 lb. Hang Power Snatch (Power Snatch was prescribed, I opted for starting from hang with low weight on my first day back)
14 minutes, 14 sets, 1-2-3-4-...-13-14 reps

Woot! I heart being back.

Crap.

Warmup:
1 min. each of:
Rowing
Pushups
Situps
Pullups
Squats

Workout:
75 lb push jerk, 10-9-10-9-10 reps
10 25" box jumps after each set

During my last set, I upped it to 32" box jumps, just for fun. On my 7th jump, I failed, and upon catching myself, my lower back went apeshit. It seems muscular, but it freaking hurts. Thank god for all the crossfitters who helped me get my pants and coat on, get into Ferrari's car, and thanks to Ferrari for getting me home. So...hopefully I can walk tomorrow, otherwise I don't know how I'm getting to work. Crap.

Warmup:
100 jumprope
some GHB situps
like 50 more jumprope
then 3 sets of:
10 squats
20 lunges
10 squats
10 pushups
10 pullups

Workout:
10 sets, 10-9-8-7-6-5-4-3-2-1 reps of:
deadlift (125 lbs)
ring dips (band assistance)
kettleball swings (16kg)

Then 2 games of broomball! It was an active night.

Tabata warmup:
4 rounds, 20 seconds work/10 seconds rest, max reps, of each of the following:
Rowing
Handstand pushups (20" box)
Squats
Pushups

Workout:
20 minutes of max rounds of:
5 hang power clean (65 lbs)
5 thrusters (65 lbs)
5 pullups

I did 2 sets of the above, and on my 4th thruster of my 2nd set, my knee did something I didn't like. So I freaked out for a little bit, but did 8 more sets of:
10 shoulder press (45 lbs)
5 pullups

So I still made it into a tough workout. Stupid knees.

Today was freaking crazy.

Warmup:
3 rounds of:
15m bear crawl
25 jumprope
10 kettleball swings (12kg)

Workout:
75 situps
50 wall ball (14 lbs)
25 deadlift (95 lbs)
75 pushups
50 wall ball
25 deadlift
75 pullups
50 wall ball
25 deadlift


Holy crap. We finished in about 45 minutes.

Tabata warmup:
6 rounds of:
20 seconds on, 10 seconds off wall ball (10 lbs)
20 seconds on, 10 seconds off box jumps (20")

Workout:
7 rounds of:
15 pullups (I did jumping cause my hands hurt and cause there's 7 rounds)
10 squat jumps w/ 35 lb bar (I did two rounds of squat jumps, 5 rounds of just squats because my knee tweaked a little)
10 ring dips (with band assistance)

Today was a pretty good one on not very much sleep (stupid bat in our bedroom last night).

Warmup:
2 rounds of:
200m row
10 medicine ball cleans (10 lbs)
10 box jumps (20")
10 kettleball swings (16kg/12kg)

Workout:
3 sets of the following for time:
30 sumo deadlift high pull (55 lbs)
50 situps
50 squats

I am sick. Sick is dumb.

Crossfit is hard when you have a cough.

Warmup:
3 rounds of:
200m row
15 squats
10 pullups
5 burpees

Workout:
5 rounds for time:
5 clean squat (65 lbs)
10 handstand pushups (20" box)

I did a low weight and low box height today because a) I'm sick, and b) I really want to work on my form. I'm worried my hamstrings aren't strong enough, so I want to make sure I'm getting as low as possible on my squats. The last time I did handstand pushups, they seemed a little too easy, so I made sure I was properly piked and getting all the way to the floor.

I missed football tryouts today...kind of started an esoteric debate with myself about whether or not it was a dick move to try out for a team I had no intention of playing with, and then realized I'd been debating so long that I would be too late for registration. Oh well. The CrossFit workout was amazing!

Warmup:
30 burpees

Workout:
50 push press (55 lbs)
50 walking lunges (25 each leg)
400m row
50 situps
50 wall balls (14 lbs)
50 squats
400m row
50 box jumps (24")
50 pushups

The box jumps almost killed me.

Warmup:
1 min jumprope
10 Squat w/ PVC
15 sec held lunges
45 sec jumprope
more PVC things
30 sec jumprope
clean/jerk w/ PVC like 10 times
Back squats:
5 reps 45 lbs
5 reps 65 lbs
3 reps 95 lbs
2 reps 115 lbs
1 rep 115 lbs


Workout:
Back squats: 3 sets of 5 at 115 lbs
Modified Grace:
10 minutes of clean and jerk (55lbs) trading with a partner
Reps: 1-2-3-4-5-4-3-2-1-2-3-4-5