What's one day in a lifetime of fitness?

2010-05-18T09:18:00.000-07:00

After quite a haiatus I have finally got back into the swing of things with CrossFit. I took some time off and did some strength training from Practical Programming. I wish I didn't take that long off. I ended getting stronger and gained 24 lbs in about 4 months. I also ended up hurting my shoulder doing Power Cleand and Jerks. I guess 215 was a little to much to jerk for me. Probably just improper technique. Well back to the main page. I'm now a slug.

"Angie"

2009-09-27T06:25:00.001-07:00

"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups100 Squats

I'm still slacking on my posting. I am still going, just not posting (here)

Last night I got a new PR on Angie

25:27

My last time was 42:19

I can now look forward to beating my new PR for next time.

"Daniel"

2009-09-19T10:01:00.000-07:00

For time:
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups

I had to scale the weight back on the thrusters to 75 lbs.

22:46

I hate thrusters

"I have been surfing so I haven't been doing the WOD's. Surfing for four or five hours is enought for the day for me. I still am going to hit this typhoon swell when I get off work though. I'll have to see how I hold out."

Still Doing It

2009-09-12T06:00:00.000-07:00

I'm still doing the WOD's just slacking on posting here. I have been using beyondthewhiteboard.com to track my progression. I highly reccomend it. I'm going to have to start positng

2009-09-06T15:47:00.001-07:00

I have been doing the WOD's lately just keep forgetting to post them.

6 rounds for time of:
Run 400 meters
25 Burpees

This one I definitely underestimated.

24:47

I did this one on a football field.

"Elizabeth"

2009-09-02T18:01:00.001-07:00

21-15-9 reps of:
Clean 135 pounds
Ring dips

Scaled to 115 after the first 10 rx'd cleans

15:30

WOD

2009-08-28T19:37:00.001-07:00

Overhead Squat 3-3-3-3-3 reps

95
95
105
105
115

plus clean/split jerk 135×15

"Nate"

2009-08-26T18:20:00.001-07:00

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

got in 10 rounds plus the muscle-ups and HSPU.

WOD

2009-08-25T17:54:00.001-07:00

Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

6 rounds

"Cindy"

2009-08-24T18:01:00.001-07:00

Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

11 rounds plus pull/push

Taking four rest days killed me.

my WOD

2009-08-19T23:52:00.001-07:00

Three rounds not timed:
Dead lifts 205×10

Power cleans 135×10

Kettlebell swings 75×10

PP WOD

2009-08-18T17:54:00.001-07:00

Push Press 1-1-1-1-1-1-1 reps.

135
135
155
155
175
hurt my wrist
135
135

WOD

2009-08-17T17:53:00.001-07:00

Five rounds for time of:
7 Muscle-ups
21 Burpees

16:55

Fw:WOD

2009-08-13T20:18:00.001-07:00

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able. Use as many sets each minute as needed

19 minutes

WOD

2009-08-12T18:10:00.001-07:00

"Linda"
10-9-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight 270

Bench press: body weight175

Clean: 3/4 body weight 135

25:38

"Fight Gone Bad!"

2009-08-06T19:51:00.001-07:00

"Fight Gone Bad!"

Three rounds of:

Thrusters 45lbs
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Burpees

82
60
52

194

JT

2009-08-02T17:58:00.001-07:00

"J.T."

21-15-9 reps of:

Handstand push-ups
Ring dips
Push-ups

14:47

started to fail on the HSPU

WOD's

2009-08-01T21:46:00.001-07:00

"Nicole"
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
6 ful rounds 12 pull-ups each round plus one 400

AND

Back Squat 1-1-1-1-1-1-1 reps

185*185*205*205*205*225*225

DT

2009-07-23T21:35:00.001-07:00

Five rounds for time of:

135 pound Deadlift, 12 reps
135 pound Hang power clean, 9 reps
115 pound Push jerk, 6 reps

30:48

WOD

2009-07-19T18:06:00.001-07:00

For time:

50 Box jump, 24 inch box
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
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

37:58

WOD

2009-07-16T23:57:00.001-07:00

Hang power clean 1-1-1-1-1-1-1 reps

135
155
175
185(f)
185(f)
165
165

I got mad that I faied so

135 × 10

"Nancy"

2009-07-15T18:51:00.000-07:00

5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

22:14

I weighed in at 181

OFF TIME

2009-07-14T17:09:00.000-07:00

My body told me to take a couple of days off. The HUH? WOD really got to me. I can't wait to start back up tomorrow. I wonder what the WOD will be.

WOD

2009-07-08T17:49:00.001-07:00

NATE
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

8 rounds + Muscle-ups

Huh? WOD

2009-07-07T18:11:00.001-07:00

21-18-15-12-9-6-3 rep rounds of:
185 pound Front squat
GHD Sit-up

That shit made me feel like a beginner again.

46:49

Overhead WOD

2009-07-05T20:12:00.001-07:00

Shoulder press 1-1-1-1-1 reps
135/135/145/145/155(f)

Push press 3-3-3-3-3 r
eps
155/155/165×2/155/160×2

Push Jerk 5-5-5-5-5 reps
135/135/135/ L shoulder started feeling goofey

"Badger" WOD

2009-07-04T20:50:00.001-07:00

"Badger"
Complete three rounds for time of:
95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters

36:21 and hangin

The first round was as rx'd

Second two i scaled the squat cleans to 15

SPRINT BENCH WOD

2009-07-01T17:52:00.001-07:00

AMRAP 30 MIN:
Basketball court sprint × 2

Bodyweight BP max reps

7 rounds

fist two at 185×8×5
next five at 135×10

EVA

2009-06-30T18:04:00.001-07:00

5 rounds for time:
800 meter run
2pood kettlebell swing 30 times
30 pullups

50:10

CFT

2009-06-30T07:02:00.000-07:00

After a day of rest was my CFT:

"CrossFit Total"

Back squat, 1 rep 245
Shoulder Press, 1 rep 155
Deadlift, 1 rep 385

the WTF WOD

2009-06-27T22:14:00.001-07:00

Two rounds of:
Right arm barbell push-press 12 reps
Left arm deadlift 12 reps
Run 800 meters
Left arm barbell push-press 12 reps
Right arm deadlift 12 reps
Run 800 meter

PP=65×1 45×1
DL=115

33:50

WOD

2009-06-26T20:55:00.001-07:00

"Nicole"
Complete as many rounds in 20 minutes as you can of:

Run 400 meters
Max rep Pull-ups

5 rounds
10
20
20
17
15

WOD

2009-06-25T20:52:00.000-07:00

Complete as many rounds as possible 20 minutes of:

MFWU x 4 (2 to many)

95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

I think I did to long of a warm up. I was pretty wore out and could only get 4 rounds in. It was a fun WOD though.

WOD

2009-06-23T18:02:00.001-07:00

FRONT SQUATS 3-3-3-3-3

135
155
155
185
185 ×2(went to low and dropped it)
185

WOD

2009-06-22T17:49:00.001-07:00

Three rounds for time:

Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Handstand push-ups

18:58

I went to dinner with Yuuki last night. Still hanging pretty hard. I was only able to give it about 40%

pull-up WOD

2009-06-21T21:27:00.000-07:00

Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

Living right up the street for the past three years and I missed this little hidden gem until last week. I found a pull-up station at the local Junior High. Didn't quite get the rx'd in but I did 10 sets of 15, from as many strict to completing with kipping. Here I thought I was going to take the day off too. Good thing I didn't.

Forgotten WOD

2009-06-21T17:16:00.000-07:00

Posting a little late here.

Complete as many rounds in 20 minutes as you can of:
Handstand push-ups 5 reps
Bench press 135 pounds, 10 reps
Push press 95 pounds, 15 reps
Dips 20 reps

I got three plus the 5 HSPU.

WOD

2009-06-18T19:03:00.001-07:00

For time:
50 Wall-ball shots
50 Pull-ups
35 Wall-ball shots
35 Pull-ups
20 Wall-ball shots
20 Pull-ups

21:25
:-(

WOD

2009-06-17T17:53:00.001-07:00

Hang power snatch 1-1-1-1-1-1-1-1-1-1 reps

MY WARM UP

65
65
65
85
85
85
105
105
115(f)
115

5K

2009-06-16T06:42:00.000-07:00

25:14

WOD

2009-06-14T17:47:00.001-07:00

3 rounds for time of:
50 Squats
7 Muscle-ups (progressions)
135 pound Hang power cleans, 10 reps

18:00:05

the sqats were killing my time

WOD - 14JUN09

2009-06-13T18:27:00.001-07:00

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

17:25

JULIUS 13:45

BS WOD

2009-06-10T19:25:00.001-07:00

Back Squat 1-1-1-1-1-1-1 reps

1- 135
2- 185
3- 205
4- 215
5- 225
6- 235 PR
7- 245(not a fail, but not low enough)

Cindy

2009-06-09T23:59:00.000-07:00

Yesterday was a REST day but today I took on Cindy.

13 rounds

2009-06-08T05:46:00.000-07:00

Five rounds for time of:

75 pound Thrusters
21 reps 21 Double-unders

I need to practice more on my double unders. I had to sub with tuck-jumps.

22:36

Lynne

2009-06-06T21:40:00.000-07:00

"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups

1- 9/19
2- 7/17
3- 5/18
4- 5/15
5- 5/15

Deadlift WOD

2009-06-06T05:34:00.000-07:00

Deadlift 1-1-1-1-1-1-1 reps

1- 315

2- 345

3- 365

4- 375 (f)

5- 375 (f)

6- 365

7- 370 (f)

WOD

2009-06-03T18:28:00.001-07:00

For time:
Run 800 meters
40 L pull-ups
Run 800 meters
40 Strict pull-ups
Run 800 meters
40 Kipping pull-ups

31:56

OHS

2009-06-02T22:29:00.001-07:00

Overhead Squat 5-5-5-5-5 reps.

-95
-115×2 95×3
-95
-95
-105

I tried to go up but my shoulders weren't having it. OHS always feels a little awkward to me.

"Erin"

2009-06-01T19:15:00.001-07:00

Five rounds for time of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups

28:06

sharing the pullup bar with my bloke.

A Day of Rest

2009-06-01T05:03:00.000-07:00

Today I rested. I had an opportunity to train Justin and Rob. I taught them the Air Squat. I think I did pretty good too. I will try to go through all nine movements to see how it goes. I took them through a little WOD as well. I had the do three rounds of the following:

200 meter run
25 ft lunges
5 burpees

They both said that was one of the roughest 10 minutes of their lives.

"Kelly"

2009-05-30T14:52:00.001-07:00

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

27:07

Muscle up WOD

2009-05-30T04:09:00.000-07:00

30 Muscle-ups for time

I did muscle-up progression. 30 muscle-ups with my toes on the ground, then 30 pull-ups and 40 ring-dips. I wasn't really measuring time but I did the 30 muscle-up progression movements in under around 15 min.

Thrusters

2009-05-29T05:35:00.000-07:00

Thrusters 1-1-1-1-1-1-1

1 135
2 155
3 175 (F)
4 155
5 165
6 170
7 175 (F)

Barbara

2009-05-28T00:01:00.000-07:00

Today is a rest day but I forgot to enter yesterdays ino.

This time I did it rx'ed

"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

1: 7:20

2: 8:55

3: 7:28

4: 8:12

5: 13:50 ( I was bullshitting this time)

=46:45

5K

2009-05-25T17:10:00.000-07:00

Well, my time really sucked.

39:22

CFT

2009-05-25T08:15:00.000-07:00

Back squat, 1 rep 225lbs
Shoulder Press, 1 rep 140lbs
Deadlift, 1 rep 365lbs

= 730 lbs

RSET DAY

2009-05-24T03:08:00.001-07:00

Today I rested.

CF Football WOD + RUNS

2009-05-23T02:40:00.002-07:00

10 rounds for time of:
240 meter run
3 Deadlifts 275 lbs
6 Ring Dips
9 Knees to Elbows

33:06

TWINS WOD

2009-05-22T03:32:00.001-07:00

Two rounds, of each couplet, for time of:
750 meter Row
20 Handstand Push-ups
115 pound Thruster, 20 reps
20 L-Pull-ups

36:09

fist two rounds I finished in 9 something. WTF happened? I also scaled to 95 lbs :-(

WOD

2009-05-20T20:55:00.001-07:00

I rested up good yesterday. So good that I drank like a fish and definitely felt it today. My time shows too.

Four rounds for time of:
Run 400 meters
50 Squats

21:14

WOD

2009-05-18T18:44:00.000-07:00

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

36:14

Dirty Thirty WOD

2009-05-18T05:47:00.000-07:00

Four rounds for time of:
100 ft Walking lunge, carrying 30 pound dumbbells
24 inch Box Jump, 30 reps
30 pound Weighted pull-ups, 20 reps

I didn't think I'd finish so I didn't keep track of my time. I finished the whole thing in pretty good timing though.

DIANE

2009-05-17T03:39:00.000-07:00

"Diane"

21-15-9 reps of:

225 pound Deadlift
Handstand push-ups

13:51

WOD of PAIN

2009-05-15T04:33:00.000-07:00

Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions

I forgot my stopwatch so I couldn't time it. We knocked it out pretty fast though. I also subbed half of the GHD sit ups with with ab mat sit ups.

Cindy

2009-05-13T20:13:00.000-07:00

Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

14 rounds.

rx'ed

Didn't even go up compared to the last time I did it. WTF! I think I may have did jumping pull-ups first time.

PC WOD

2009-05-12T19:49:00.001-07:00

Power Clean

1-1-1-1-1-1-1

135
155
165 (f)
165
165
165
175

A Day of Rest

2009-05-11T20:01:00.000-07:00

Well I thought I might take it easy today. It seem I just can't stay put though. Julius and I went to the track and did our own little WOD that went a little something like this:

2 rounds
800 M
10 ring dips
15 ab mat situps
10 jumps on 3' table
10 pushups

We also did some muscle up training. Julius knocked out about 15. I just tried to do them. Summer is coming up and I need to get my summer body back.

SQUAT WOD

2009-05-11T05:20:00.001-07:00

Back Squat 5-5-5-5-5 reps

still weak but i went up.

135

155

165

175

185

all × 5

Julius, Jahsh and I

WOD

2009-05-10T02:50:00.001-07:00

Four rounds, each for time of:
800 meter run

This time I did it on the outside track. I think I dig the track more then the treadmill.

3:19

3:37

3:28

3:32

GRACE

2009-05-09T15:42:00.000-07:00

Forgot to update yesterday:

"Grace" 135 pound Clean and Jerk, 30 reps for time:

I did half at rx'ed weight and the other half at 115 lbs in 7:24.

WOD

2009-05-06T22:45:00.001-07:00

Push Jerk 1-1-1-1-1-1-1 reps

all 7 were 135 lbs. I need to get the technique down more before I can put up more weight.

2009-05-05T20:09:00.000-07:00

Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

Well, I only did five rounds. 45 pound pull-ups were getting to me, plus I need to save some energy for surfing tomorrow.

FS WOD

2009-05-04T23:11:00.000-07:00

Front squat 3-3-3-3-3 reps

135

155

"Hansen"

2009-05-03T04:03:00.000-07:00

Five rounds for time of:

2 pood Kettlebell swing, 30 reps
30 Burpees
30 Glute-ham sit-ups

I was only able to get three out.

31:16

2009-05-02T05:02:00.001-07:00

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps:
252

"Elizabeth"

2009-05-01T04:53:00.001-07:00

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

12:16

Shoulder Press WOD

2009-04-28T22:36:00.000-07:00

Shoulder Press 1-1-1-1-1-1-1 reps

95/115/120/125/135/140(f)/140

PR: 140

SDHP WOD

2009-04-27T18:56:00.001-07:00

Five rounds for time of:
95 pound Sumo-deadlift high-pull, 21 reps
21 Ring dips

38:34

I almost quit after three rounds. I kept getting distracted by some dudes doing really painful looking deadlifts and a couple other things.

Paddling WOD

2009-04-26T22:18:00.000-07:00

Paddled for 2.28 miles and surfed for about 2 hours.

Yesterday WOD today REST

2009-04-26T03:18:00.000-07:00

Yesterday was Micaehl:

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Today:
REST

WOD

2009-04-24T04:53:00.000-07:00

Today I had to make up the Dead Lift WOD as well as do the filthy fifty.

Deadlift 1-1-1-1-1-1-1 reps:

225lbs- 225lbs- 295lbs- 345lbs- 370lbs- 375lbs-380 lbs (Fail)

Filthy Fifty:

For time:
50 Box jump, 24 inch box
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
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

42:17

SQUAT WOD

2009-04-20T18:07:00.001-07:00

Back Squat 3-3-3-3-3 reps

135 × 3
145 × 3
165 × 3
175 × 3
190 × 3

ANGIE

2009-04-20T05:12:00.001-07:00

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

42:19

WOD

2009-04-19T04:34:00.000-07:00

Skipped the main page today, which was 100 inverted burpees, and did 100 regular burpees.

10:15

Danny

2009-04-17T05:41:00.000-07:00

"Danny"

Complete as many rounds in 20 minutes as you can of:
24 inch Box Jump, 30 reps
115 pound Push Press, 20 reps
30 Pull-ups

I was feeling kind of sick today and was only able to complete two rounds. I rested while I waited for my other two partners to finish thier rounds. I decided I was feeling a little better during the wait and knocked out the following:

Deadlift 135 x 20 / 205x25

HELEN

2009-04-15T20:17:00.000-07:00

"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings
12 Pull-ups Post time

as rx'd

16:17

MY WOD

2009-04-11T18:48:00.001-07:00

I didn't wake up in time to make it to the gym, so I did this instead at Ikego:

3 rounds:

400 meter run
25 ab mat sit-ups
10 ring dips
20 burpees

18:21

CFT WOD

2009-04-11T05:41:00.000-07:00

This time I made it to 700 lbs

BS: 205
SP: 135
DL: 360

I still need to do some work on the press and back squat.

5K

2009-04-08T19:00:00.001-07:00

28:16

WOD

2009-04-07T15:41:00.001-07:00

SP 1-1-1-1-1 115
PP 3-3-3-3-3 135
PJ 5-5-5-5-5 155

WOD

2009-04-06T18:28:00.001-07:00

21:23

Nancy

2009-04-04T02:37:00.001-07:00

25:40

FIGHT GONE BAD

2009-03-30T05:32:00.000-07:00

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

78
54
53

185 reps

No ball so we did barbell thrusters and the rower was in another room so we had to sub the row for burpees. Still very much an ass kicker.

Just Rest

2009-03-28T23:04:00.000-07:00

Today I'm letting my wounds heal. 24 rounds of rest as rx'd

WOD

2009-03-28T19:47:00.000-07:00

10 rounds for time of:

10 Pull-ups10 Ring dips

Due to being on a time limit I was only able to complete seven rounds. I tore my hands up pretty good doing the pullups. It looks like it's time for me to use some tape.

800 M WOD

2009-03-27T05:09:00.000-07:00

Four rounds, each for time of:
800 meter run

CFWU x 2

3:54
3:52
3:40
3:44

Treadmill is killing my time.

FRONT SQUAT WOD

2009-03-25T23:43:00.000-07:00

Front squat 3-3-3-3-3 reps

Result: 135lbs, 135lbs, 145lbs, 145lbs, and 155lbs | Rx'd

REST

2009-03-24T15:31:00.000-07:00

REST DAY

2009-03-23T23:40:00.000-07:00

"Karen"

For time:
150 Wallball shots, 20 pound ball

No med ball so I had to use the alternative.

150 Barbell Thrusters

20 mins 43 secs