Possibly my last crossfit before the end of the year, so I decided to, and suckered Chriss, into a muscle up max before class. The end of the year goal was 10 but I fell an arm-lock shy of it! Worked through 9 but on the 10th, I couldn't straighten the arms to say it was a complete muscle up. We may be in on the 31st for the absolute last workout of the year, in which I may try a chin up max. If not we'll go for 10 again.
Cindy- 18.33 PR
Friday, December 21, 2007
Friday, December 14, 2007
Muscle Up workout
20 box jumps
10 kettle bell high pulls- 70lbs
5 muscle ups
5 rounds for time.
Final time was about 21 minutes. Flew through the first 3 rounds with non-stop muscle ups. Come round 4, I lost my false (sp?) grip and was pumping out 2 and then 1 at a time. Noticing a trend with myself. Once fatigue sets in, I loose my technique. With muscle ups, once you loose that false grip and the rings start flaring out you're screwed. Gotta remember the speed and power toward the end of workouts and overcome the lazy technique fatigue factor . The LTFF if you're nasty.
BTW- I think Chriss, Vinnie and I lucked out on this one. The normal workout looked nutz!
10 kettle bell high pulls- 70lbs
5 muscle ups
5 rounds for time.
Final time was about 21 minutes. Flew through the first 3 rounds with non-stop muscle ups. Come round 4, I lost my false (sp?) grip and was pumping out 2 and then 1 at a time. Noticing a trend with myself. Once fatigue sets in, I loose my technique. With muscle ups, once you loose that false grip and the rings start flaring out you're screwed. Gotta remember the speed and power toward the end of workouts and overcome the lazy technique fatigue factor . The LTFF if you're nasty.
BTW- I think Chriss, Vinnie and I lucked out on this one. The normal workout looked nutz!
Monday, December 10, 2007
Proficient Cindy
Warmup:
3 Rounds - 30 seconds each:
Jumping Jacks
Wall Ball
Shuffle Splits
Slamball
Hops
CrossFit Kettlebell Swings
WOD:
"Proficient Cindy"
10 Chinups
10 Pro Pushups
10 Front Squats - 105lbs
10 Squat Jumps
Final Output: 6 rounds in 22:16
A loaded Cindy. First few rounds felt great but gassed hard toward the end. I attribute most of it to not running and bad diet. Looking forward to start my tri training again. I'd like to start it asap but with the holidays and a busy work schedule, consistency just won't happen. Come new years, swim/bike/run and Zone! Start sending me your zone recipes!
3 Rounds - 30 seconds each:
Jumping Jacks
Wall Ball
Shuffle Splits
Slamball
Hops
CrossFit Kettlebell Swings
WOD:
"Proficient Cindy"
10 Chinups
10 Pro Pushups
10 Front Squats - 105lbs
10 Squat Jumps
Final Output: 6 rounds in 22:16
A loaded Cindy. First few rounds felt great but gassed hard toward the end. I attribute most of it to not running and bad diet. Looking forward to start my tri training again. I'd like to start it asap but with the holidays and a busy work schedule, consistency just won't happen. Come new years, swim/bike/run and Zone! Start sending me your zone recipes!
Wednesday, December 5, 2007
Fran
21 barbell thrusters
21 chin ups
15 barbell thrusters
15 chin ups
9 barbell thrusters
9 chin ups
95lbs thrusters
Final time: 7:20ish
First of all, i don't know who started naming these workouts after people but if I ever meet Fran, we are gonna have some words. Anticipation of this workout reminded me of wrestling season. Everybody was a bit edgy, sizing up weights and calculating the number of steps between the barbell and the chin up bar. A heavier warm up but not too heavy, so you can save it all for Fran. Final set up of the squat barrier, you step in the middle of the mat...
"Joel, you ready to wrestle?"
"Fran, you ready to wrestle?"
"Shake hands..."
"Wrestle!"
21 chin ups
15 barbell thrusters
15 chin ups
9 barbell thrusters
9 chin ups
95lbs thrusters
Final time: 7:20ish
First of all, i don't know who started naming these workouts after people but if I ever meet Fran, we are gonna have some words. Anticipation of this workout reminded me of wrestling season. Everybody was a bit edgy, sizing up weights and calculating the number of steps between the barbell and the chin up bar. A heavier warm up but not too heavy, so you can save it all for Fran. Final set up of the squat barrier, you step in the middle of the mat...
"Joel, you ready to wrestle?"
"Fran, you ready to wrestle?"
"Shake hands..."
"Wrestle!"
Wednesday, November 28, 2007
Wednesday WOD
Warm Up - Reverse Tabata L-sits
First Circuit:
8 minutes AMRAP
3 Turkish Get Ups Left
3 Turkish Get Ups Right
12 Push Ups
18 Situps
Second Circuit:
20 minutes AMRAP
10 chins
15 Push Presses - 95lbs barbell
20 Kettle Bell Swings - 55lbs kb
30 squats
Final Output- I think I got 3 solid rounds of the first circuit and then 4 1/4 rounds of the second circuit. Second circuit was tough. I was okay with the weights, i just felt my heart pounding out of my chest. After telling Karen about the fatigue, she reminded me that I had 4 beers and several glasses of wine last night. That would explain the gas tank running a little low at the end. Not a normal intake of drinks but it happens during business happy hours and dinners. Damn National Eating and Drinking season!
First Circuit:
8 minutes AMRAP
3 Turkish Get Ups Left
3 Turkish Get Ups Right
12 Push Ups
18 Situps
Second Circuit:
20 minutes AMRAP
10 chins
15 Push Presses - 95lbs barbell
20 Kettle Bell Swings - 55lbs kb
30 squats
Final Output- I think I got 3 solid rounds of the first circuit and then 4 1/4 rounds of the second circuit. Second circuit was tough. I was okay with the weights, i just felt my heart pounding out of my chest. After telling Karen about the fatigue, she reminded me that I had 4 beers and several glasses of wine last night. That would explain the gas tank running a little low at the end. Not a normal intake of drinks but it happens during business happy hours and dinners. Damn National Eating and Drinking season!
Tuesday, November 27, 2007
Monday WOD
We're back and right into it!
JJ x :30
Sq thrust x :30
3 rounds
Score total Sq thrust
.
SS x :30
Lateral barrier jump x :30
3 rounds
Score total barrier jumps
.
Dumbbell snatch left x :30
Dumbbell snatch right x :30
Full Squat jumps x :30
Pushups x :30
3 rounds
Score total reps
.
AMRAP in 15 minutes
8 Chins
10 Overhead squats
12 Box Jumps
.
Load:
Pro 55W - 75M
Pack 45W - 65M
Porch 35W - 55M
.
Tabata Situps
Tough day back considering I had not lifted more than 12 ounces at a time over the past week and the only number of rounds I counted was trips back to the Pecan Pie. Tough time with the 75lbs OH squats. Couldn't finish out the workout with it. I had to drop down to 65lbs. Once fatigue starts to creep in I loose form and my weight shifts to my toes. Im not sure if that's leg fatigue or core strength that causes that but I wanna keep my eye on it.
Final output:
Total Rounds-5 Pack/Pro
Tabata Situps-15
Number of Squat Thrusts-36
JJ x :30
Sq thrust x :30
3 rounds
Score total Sq thrust
.
SS x :30
Lateral barrier jump x :30
3 rounds
Score total barrier jumps
.
Dumbbell snatch left x :30
Dumbbell snatch right x :30
Full Squat jumps x :30
Pushups x :30
3 rounds
Score total reps
.
AMRAP in 15 minutes
8 Chins
10 Overhead squats
12 Box Jumps
.
Load:
Pro 55W - 75M
Pack 45W - 65M
Porch 35W - 55M
.
Tabata Situps
Tough day back considering I had not lifted more than 12 ounces at a time over the past week and the only number of rounds I counted was trips back to the Pecan Pie. Tough time with the 75lbs OH squats. Couldn't finish out the workout with it. I had to drop down to 65lbs. Once fatigue starts to creep in I loose form and my weight shifts to my toes. Im not sure if that's leg fatigue or core strength that causes that but I wanna keep my eye on it.
Final output:
Total Rounds-5 Pack/Pro
Tabata Situps-15
Number of Squat Thrusts-36
Tuesday, November 20, 2007
Warrior Care
Part One
Partner up
You go, partner goes
Max Chins in 6 minutes, goal is 100
.
Max Pushups in 6 Minutes, goal is 150
.
Max Situps in 4 minutes, goal is 200
.
Part Two:
5 rounds for time
40 Squats
20 Kettlebell Swings
Another farewell workout to an Old Town Original. Another fitness freak will be leaving us to persue his own Crossfit Gym. Rick, you'll be missed! Good luck my friend!
This one has got the legs sore today! Partnered up with Elizabeth for part one. We hit all goals! I think we did like 109 pull ups, 170 something pushups and 219 situps. Elizabeth carried us through most of it, where i was just trying to keep up!
Part two roughed me up. I noticed before we started the big bell wasn't out. For some strange and unknown reason, I asked for it. I never said I was very bright. The 70lb kettlebell is like the high school bully that keeps taking my lunch money. The Buddy Revell of Crossfit, if you will. Unfortunately, i haven't reached the part of the movie where I conquer the bully, so i am still the nerd trying to be cool. I do the first 3 rounds with the Buddy Revell Bell and finish off with two sets of box jumps. Quads are sore. Great work out before a few days of gluttony.
This will be an interesting test. Weight monday morning 164lbs. Let's see what it looks like Monday morning after Thanksgiving. Happy Turkey Day. Gobble gobble.
Partner up
You go, partner goes
Max Chins in 6 minutes, goal is 100
.
Max Pushups in 6 Minutes, goal is 150
.
Max Situps in 4 minutes, goal is 200
.
Part Two:
5 rounds for time
40 Squats
20 Kettlebell Swings
Another farewell workout to an Old Town Original. Another fitness freak will be leaving us to persue his own Crossfit Gym. Rick, you'll be missed! Good luck my friend!
This one has got the legs sore today! Partnered up with Elizabeth for part one. We hit all goals! I think we did like 109 pull ups, 170 something pushups and 219 situps. Elizabeth carried us through most of it, where i was just trying to keep up!
Part two roughed me up. I noticed before we started the big bell wasn't out. For some strange and unknown reason, I asked for it. I never said I was very bright. The 70lb kettlebell is like the high school bully that keeps taking my lunch money. The Buddy Revell of Crossfit, if you will. Unfortunately, i haven't reached the part of the movie where I conquer the bully, so i am still the nerd trying to be cool. I do the first 3 rounds with the Buddy Revell Bell and finish off with two sets of box jumps. Quads are sore. Great work out before a few days of gluttony.
This will be an interesting test. Weight monday morning 164lbs. Let's see what it looks like Monday morning after Thanksgiving. Happy Turkey Day. Gobble gobble.
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