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.