Today’s WOD
Back Squat 5-5-5-5-5 reps
Results: 115-115-115-115-115
Workout:
Type: Strength Training
Date: 01/07/2009
Time: 16:30:00
Total Time: 00:45:00.00
Calories: 353
Filed under: Crossfit, Strength Training | No Comments »
First, Today’s Warmup
2x Samson Stretch
2x Hanging L-Sit
2x Rings L-Sit
15 Bench Press - 45#
10 Squats
5 Parallel Push ups (WOW going back up was tough)
2 Feet to bars (I did hanging knees-closer-to-elbows)
Today’s WOD
Complete as many rounds in 20 minutes as you can of:
15 - Pull-ups
30 - Push-ups
45 - Squats
Results: 3-15-29-0
Quite a workout! Used blue-band on the pull-ups. [...]
Filed under: Crossfit, General Cardio, Metcon | No Comments »
I did some of the items from skill level one that don’t require supervision or equipment: static hang, sitting knees to chest, L-sit, etc.
Workout:
Type: Strength Training
Date: 01/04/2009
Time: 15:00:00
Total Time: 00:10:00.00
Calories: 73
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Todays WOD:
“Jackie”
1000m – row
50 – bar thrusters – 45#
30 – Pull Ups
for time
Scaling: 30# Thrusters, Blue band for pull ups.
Results:
500m Row: 2:11
1000m Row: 4:30
“Jackie”: 13:21
Workout:
Type: General Cardio
Date: 12/30/2008
Time: 18:00:00
Total Time: 00:45:00.00
Calories: 409
Filed under: Crossfit, General Cardio | No Comments »
Today WOD
Shoulder Press 3-3-3-3-3 reps
2x warmup, practiced some extra kipping pull ups with the band. Did a few practice shoulder presses with the pvc, then did the WOD. Stretched after. Did a few more band-assisted pull ups before I left.
Results: 45-55-65(f)-65-65(f-2)
Needed assistance at 65#, which is the same as last time. That’s what I get [...]
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Today’s WOD
1500 m - Row
Ten Minute continuous clock
Two minutes of each:
KB Swings - 1 Pood
Dumbbell Thrusters - 35/15
Medicine Ball Cleans - 20
Double-Unders
Pull-Ups
Rower was counted as total calories. Others were reps.
Scaling
Small/Yellow KB - less than 1 pood
15# Dumbbells for thrusters
10# Med ball
Jumping Pullups
Result: 203
Workout:
Type: General Cardio
Date: 12/23/2008
Time: 16:30:00
Total Time: 00:45:00.00
Calories: 409
Filed under: Crossfit, General Cardio | No Comments »
Todays WOD
Row 1000 meters
25 Burpees
Row 750 meters
50 Burpees
Row 500 meters
75 Burpees
For time, 30 min. max
Warmed up, practiced sumo deadlift high-pulls. After cooled down and stretched.
Time: 30 min Finished 70 Burpees on the last set.
Great to be back!
Workout:
Type: General Cardio
Date: 12/15/2008
Time: 09:30:00
Total Time: 00:50:00.00
Calories: 454
Filed under: Crossfit, General Cardio | No Comments »
Todays WOD
Shoulder press 3-3-3-3-3 reps
Reps: 55 - 65 - 65 (failed, Push Press) - 55 - 55
Workout:
Type: Strength Training
Date: 10/31/2008
Time: 09:30:00
Total Time: 00:30:00.00
Filed under: Crossfit, Strength Training | No Comments »
1000 Meter row. About 11 minutes.
Workout:
Type: General Cardio
Date: 10/30/2008
Time: 17:30:00
Total Time: 00:20:00.00
Filed under: Crossfit, General Cardio | No Comments »
Tuesday 081021 WOD
Ten rounds for time of:
12 Burpees
12 Pull-ups
I did 7 rounds (I should have done 10, but I was tired). My home pullup bar is higher, but I can still do jumping pullups on it. I noticed that my arms actually hurt this time - before only my hands hurt.
Total time includes the [...]
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Workout:
Type: Strength Training
Date: 10/15/2008
Time: 06:45:00
Total Time: 00:45:00.00
Todays WOD
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.
Post number of minutes completed
Warmed up with 7 minutes of rowing (my neck/shoulder is [...]
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Workout:
Type: Strength Training
Date: 10/14/2008
Time: 10:00:00
Total Time: 00:40:00.00
Todays WOD
“CrossFit Total”
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
My shoulder / neck is still extremely sore, so the coach had me do 5 minutes of rowing to get warmed up, which helped.
Squat: 145 - 165 - 165.
Shoulder Press: 45 - 55.
Deadlift: 135 - 185
Crossfit Total 165 + [...]
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Workout:
Type: Run
Date: 10/09/2008
Time: 08:45:00
Total Time: 00:13:00.00
Distance: 1 miles
Average Pace: 12:59.22/mile
Todays WOD
Four rounds, each for time of:
800 meter run
Rest as needed between efforts.
Due to time I did two rounds. Times were 4:23 and 4:30!
Filed under: Crossfit, Run | No Comments »
Workout:
Type: Strength Training
Date: 10/07/2008
Time: 08:15:00
Total Time: 00:30:00.00
Todays WOD
“Fran”
Three rounds, 21-15- and 9 reps, for time of:
95/65 pound Thruster
Pull-ups
Scaling
45# Thruster - next time I am supposed to use the full 65#. I’m not sure I believe him on this
Jumping Pull-ups - Coach said these look good and I need to try kipping. Which I [...]
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Workout:
Type: Strength Training
Date: 10/06/2008
Time: 08:15:00
Total Time: 00:35:00.00
Todays WOD
“Fight Gone Bad!”
Three rounds of:
Wall-ball, 20/10 pound ball (Reps)
Sumo deadlift high-pull, 75/45 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75/45 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 [...]
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Workout:
Type: Strength Training
Date: 10/01/2008
Time: 08:15:00
Total Time: 00:55:00.00
Todays WOD
“Barbara”
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Scaling
Jumping Pullups
Time was 34:18
Awesome workout, especially working 2 of the 3 things on my pre-test. Lost some skin on my hand though.
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Workout:
Type: Strength Training
Date: 09/24/2008
Time: 08:15:00
Total Time: 00:35:00.00
Todays WOD
“Fight Gone Bad!”
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 [...]
Filed under: Crossfit, Strength Training | No Comments »
Workout:
Type: Strength Training
Date: 09/23/2008
Time: 08:15:00
Total Time: 00:40:00.00
Todays WOD
Dead Lift
8 - 8 - 8 - 8 - 8
Loads: 95 - 95 - 105 - 115 - 115
The last two were pretty tough, great workout though.
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Workout:
Type: Strength Training
Date: 09/22/2008
Time: 08:15:00
Total Time: 00:40:00.00
Today’s WOD
“Nate”
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
Scaling
Jumping Muscle Ups (my dips are looking better though - I can hold at the top too).
HSPU - I performed a 45# standing press - pretty tough at the end.
26# Kettlebell - [...]
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Workout:
Type: General Cardio
Date: 09/20/2008
Time: 09:00:00
Total Time: 00:40:00.00
Todays WOD
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
Scaling:
25 Jumping pull-ups each round.
3 full rounds (25 Jumping pull-ups each) and about 2/3 of the last 400M lap.
I REALLY paid for the crappy eating I did earlier this week. Time to get back [...]
Filed under: Crossfit, General Cardio | No Comments »
Workout:
Type: Strength Training
Date: 09/19/2008
Time: 08:15:00
Total Time: 00:30:00.00
Todays WOD
Snatch 1-1-1-1-1-1-1 reps
Did a long practice session on proper form, using PVC Pipe and a 15# Bar. I really need to work on landing with my feet in the right position (not so far apart, toes out, on heels) and looking straight ahead (not up).
Filed under: Crossfit, Strength Training | No Comments »
Workout:
Type: Strength Training
Date: 09/18/2008
Time: 09:15:00
Total Time: 00:25:00.00
Todays WOD
Bench Press
5 - 5 - 5 - 5 - 5
Results: 45 - 55 - 65 - 75 - 85 (4)
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Workout:
Type: Run
Date: 09/15/2008
Time: 09:30:00
Total Time: 00:36:01.00
Distance: 3.1 miles
Average Pace: 11:37.67/mile
Todays WOD
Run 5 K
WOW! My 5K in April was 40:52 (pace of 13:11). Today was almost 5 minutes faster! I was told 2 miles in 20 minutes should be doable for me (this is a big relief). I hit the turn around at 18:02, so I [...]
Filed under: Crossfit, Run | No Comments »
Workout:
Type: Strength Training
Date: 09/12/2008
Time: 06:45:00
Total Time: 00:40:00.00
Todays WOD
Five rounds for max reps of:
Body weight bench press
Pull-ups
Post reps for both exercises in all rounds.
Scaling
65# bench press - main problem was smoothly controlling the bar
Jumping pull-ups - 20 per round, which was a lot for me
Results
7/20
7/20
6/20
6/20
6/20
Filed under: Crossfit, Strength Training | No Comments »
Workout:
Type: Strength Training
Date: 09/11/2008
Time: 10:00:00
Total Time: 00:30:00.00
Todays WOD
Hang squat clean
3-3-3-3-3-3-3 reps
We did a practice session with this lift. We used the med. balls, pvc pipe and then weighted bars (3 total). The highest weight was 40#. I need to work on the dip-shrug part more.
Filed under: Crossfit, Strength Training | No Comments »
Location:Kalispell MT USA 59904
My goals are: to win a medal in sparring and poomse at a Taekwondo tournament and to pass all the Crossfit Seattle level 1 skills. I also want to bike a century. My favorite sports include: taekwondo, running (maybe), cycling, hiking. All workouts in the "Other" category are Taekwondo. (FYI: "chagi" is Korean for kick.)
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