Chagi Time

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

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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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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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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

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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: 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 [...]

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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: 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).

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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: 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

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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.

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Workout:

Type: Strength Training
Date: 09/08/2008
Time: 10:00:00
Total Time: 00:35:00.00

Todays WOD

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

Pull-ups were jumping pull-ups. After the Black Belt Pre-test I’m going to GTG pull-ups.
Standard / military push-ups, hands out wide most of the time.
No ball on squats. Apparently this makes it harder.

Rounds 11 - 2 [...]

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Workout:

Type: Strength Training
Date: 09/05/2008
Time: 10:00:00
Total Time: 00:45:00.00

Today’s WOD:

10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight
Set up three bars and storm through for time.

I did the following weights:

95# Deadlift. This was a tough weight for me.
30# Bench Press. Pretty easy weight-wise, but I had difficulty keeping the bar perfectly [...]

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Workout:

Type: Strength Training
Date: 09/03/2008
Time: 11:00:00
Total Time: 00:30:00.00

Finally (LOL) got to use the kettle bells. That was flat weird - using momentum. Today’s workout was 25 wall ball (10# ball) followed by 25 kettle bell swings (26#). Time was 3:12. Got my free t-shirt and orders to show up for a regular, WOD class on Friday. [...]

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Today I learned the “clean”. The workout was 5-5-5-5-5. I did the first set with a 10# med ball, second with a 15# bar, third with a 30# bar and the last two sets with a 45# bar. This was a TOUGH movement to pull together.
Workout:

Type: Strength Training
Date: 09/02/2008
Time: 09:00:00
Total Time: 00:30:00.00

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Workout:

Type: Strength Training
Date: 08/29/2008
Time: 11:00:00
Total Time: 00:30:00.00

6 Minutes for Rounds of 10 Sumo Deadlift High-pulls (30#) and 10 Ring Dips. Did 3-10-0. Great workout!

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Workout:

Type: Strength Training
Date: 08/28/2008
Time: 11:00:00
Total Time: 00:30:00.00

Deadlifts and rope climbs today. Did 21-15-9 deadlifts (45#) + 4 ropes for time (21 DL, 2 Ropes, 15 DL, 2 Ropes, 9 DL). Time was 4:53.

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Workout:

Type: Strength Training
Date: 08/27/2008
Time: 11:00:00
Total Time: 00:30:00.00

10 push-jerks (20#) and 5 burpees. 3 rounds for time. Time was 4:02.

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Workout:

Type: Strength Training
Date: 08/26/2008
Time: 09:00:00
Total Time: 00:30:00.00

Today’s Workout
Practiced the shoulder press and the push press. My WOD today was 30 rounds for time of 1 shoulder press then 1 push press. I had to stop (very briefly - if it was up to me I would have taken longer breaks and probably stopped between rounds [...]

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