Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions
Only did 3 rounds as I didn't want to tax my back too much.
7.22
Tuesday, March 31, 2009
Monday, March 30, 2009
Fight Gone Bad AND 5544332211
I didn't have time to workout yesterday, so I did the Crossfit and Crossfit Endurance workouts of yesterday - today! Scott helped me with the timing of Fight Gone Bad. I think he was impressed!
"Fight Gone Bad!"
Three rounds of:Wall-ball, 20 pound ball, 10 ft target (Reps) 5 lbs 38-33-36
Sumo deadlift high-pull, 75 pounds (Reps) 30lbs - bent bar with 2.5's 27-24-23
Box Jump, 20" box (Reps) 6 blocks 14-18-18
Push-press, 75 pounds (Reps) 30 lbs - bent bar with 2.5's 14-18-20
Row (Calories) 7-7-8
Total points 305!
After a recovery. I ran 5 walk 5, run 4 walk 4, run 3 walk 3, run 2 walk 2, run 1 walk 1 = 2.43 miles.
"Fight Gone Bad!"
Three rounds of:Wall-ball, 20 pound ball, 10 ft target (Reps) 5 lbs 38-33-36
Sumo deadlift high-pull, 75 pounds (Reps) 30lbs - bent bar with 2.5's 27-24-23
Box Jump, 20" box (Reps) 6 blocks 14-18-18
Push-press, 75 pounds (Reps) 30 lbs - bent bar with 2.5's 14-18-20
Row (Calories) 7-7-8
Total points 305!
After a recovery. I ran 5 walk 5, run 4 walk 4, run 3 walk 3, run 2 walk 2, run 1 walk 1 = 2.43 miles.
Friday, March 27, 2009
Crossfit and C. Endurance
I thought I'd try both the regular Crossfit WOD today along with the Crossfit Endurance. This was my first time with Crossfit Endurance.
10 rounds for time of:
10 Pull-ups first 2 sets were at 120 assist, 8 were at 130
10 Ring dips all sets at 120 assist
17:00
C. Endurance:
Run: 2 x 3/4 - 1 mile hill repeats holding fastest possible pace without deviating more then 1 minute and recovering 1 min before descending hill easy. Repeat after 1 min recovery at bottom of hill... treadmill use 7% grade, recover 2 min and repeat
I did 0.83 miles at a 7% grade.
1. 10:48
2. 10:26 Had to do some walking on the second set, but the time overall was faster.
10 rounds for time of:
10 Pull-ups first 2 sets were at 120 assist, 8 were at 130
10 Ring dips all sets at 120 assist
17:00
C. Endurance:
Run: 2 x 3/4 - 1 mile hill repeats holding fastest possible pace without deviating more then 1 minute and recovering 1 min before descending hill easy. Repeat after 1 min recovery at bottom of hill... treadmill use 7% grade, recover 2 min and repeat
I did 0.83 miles at a 7% grade.
1. 10:48
2. 10:26 Had to do some walking on the second set, but the time overall was faster.
Thursday, March 26, 2009
Run 800's
Four rounds, each for time of:800 meter run
Rest as needed between efforts.
I did OK on the first two
1. 4:09
2. 4:04
Got tired/bored and did 1/4 miles for the last two
3. 2:08
4. 1:55
Rest as needed between efforts.
I did OK on the first two
1. 4:09
2. 4:04
Got tired/bored and did 1/4 miles for the last two
3. 2:08
4. 1:55
Tuesday, March 24, 2009
Monday, March 23, 2009
"Karen"
For time:150 Wallball shots, 20 pound ball
I did this one at the Downtown Y. Used a exercise ball to squat on, put 2.5 # wts around it to anchor it. I wish they had 8# dumbbells, but there was only 1?!?! So, I did 15 with 10# in each hand but that proved to be too much, so I switched to 5# in each hand.
Total Time: 7.21
After I finished I noticed that they have weighted balls there. I may try that next time.
For time:150 Wallball shots, 20 pound ball
I did this one at the Downtown Y. Used a exercise ball to squat on, put 2.5 # wts around it to anchor it. I wish they had 8# dumbbells, but there was only 1?!?! So, I did 15 with 10# in each hand but that proved to be too much, so I switched to 5# in each hand.
Total Time: 7.21
After I finished I noticed that they have weighted balls there. I may try that next time.
Thursday, March 19, 2009
Big Time Pull-ups
Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up
I made it through 7 rounds of 15 pull-ups. All were between 120-135 assist.
Tuesday, March 17, 2009
"Murph" for St. Patrick's Day
OK, I was afraid of this one:
1 mile run
50 pullups
100 push ups
150 squats
1 mile run
They said beginner's could do a 1/2 Murph, so that's what I went for
1/2 mile run
10 sets of: 5 pull ups (130 assist)
10 push ups
15 squats
1/2 mile run
Total Time; 28:08
I think I can change the pull ups to 120-125 assist. They felt pretty easy. I really enjoyed this one. I hope I can get Rae to join me on this program. Everyone else is so set on running!
1 mile run
50 pullups
100 push ups
150 squats
1 mile run
They said beginner's could do a 1/2 Murph, so that's what I went for
1/2 mile run
10 sets of: 5 pull ups (130 assist)
10 push ups
15 squats
1/2 mile run
Total Time; 28:08
I think I can change the pull ups to 120-125 assist. They felt pretty easy. I really enjoyed this one. I hope I can get Rae to join me on this program. Everyone else is so set on running!
Monday, March 16, 2009
Slow and Easy at Bluff Creek
I can't even think of the last time a ran at Bluff Creek. It's a warm, sunny day, so I thought I'd take a trip to the trail. I haven't run for over a week and was feeling a headache coming on, so I thought a run would help.
3 slow easy miles was enough for me. Just enough to clear my head and enjoy the feel of the run. Gotta do this more often!
Peace
3 slow easy miles was enough for me. Just enough to clear my head and enjoy the feel of the run. Gotta do this more often!
Peace
Wednesday, March 11, 2009
My Birthday Workout
My Birthday! Quite a busy, full day but I made time to get this workout it. I was eager to see what I could do:
5 pull ups
5 dips
15 sit ups
As many rounds as you can do in 30 minuets.
I did my usual 130 assist for pull ups and dips
First 8 sets were unanchored sit ups, last 5 were anchored
Did 13 sets in 20 minutes. Thought I was going to meet Mr. Pukie, so I stopped at 20 minutes. I had a problem doing handstands later in the day. I didn't trust my arms! Gotta do them early on with this type of work out!
Peace
5 pull ups
5 dips
15 sit ups
As many rounds as you can do in 30 minuets.
I did my usual 130 assist for pull ups and dips
First 8 sets were unanchored sit ups, last 5 were anchored
Did 13 sets in 20 minutes. Thought I was going to meet Mr. Pukie, so I stopped at 20 minutes. I had a problem doing handstands later in the day. I didn't trust my arms! Gotta do them early on with this type of work out!
Peace
Monday, March 9, 2009
Complete as many rounds as you can in twenty minutes of:
5 Handstand Push-ups (Slight flexion of elbows)
10 L Pull-ups (weak L for a couple, mainly tucked, pulled up as far as I could)
15 Steps, Walking Lunge (as rx'd)
8 rounds and dead tired. I was a bit nervous on the last round of hnadstands as my arms were shaking!
5 Handstand Push-ups (Slight flexion of elbows)
10 L Pull-ups (weak L for a couple, mainly tucked, pulled up as far as I could)
15 Steps, Walking Lunge (as rx'd)
8 rounds and dead tired. I was a bit nervous on the last round of hnadstands as my arms were shaking!
Friday, March 6, 2009
Jackie
I took yesterday off, mainly because I didn'thave time. It's amzaing, I've lost 4 pounds since skipping desserts and doing Crossfit just in the last 9 days!
"Jackie"
1000 meter row
45 pound Thruster, 50 reps I did the light bar 10-12 pounds. (5 sets of 10)
30 pull-ups Used the assisted machine at 130.
Total Time: 12:50 It might have been faster but I wasn't sure if I did 4 or 5 sets on the Thrusters, so I did one more set when I finished the pull-ups.
I rowed another 1000 meters as a cool down. The rowing machine is fun. I certainly felt it in my legs afterward.
It was a good workout, but I look forward to running tomorrow.
Peace.
"Jackie"
1000 meter row
45 pound Thruster, 50 reps I did the light bar 10-12 pounds. (5 sets of 10)
30 pull-ups Used the assisted machine at 130.
Total Time: 12:50 It might have been faster but I wasn't sure if I did 4 or 5 sets on the Thrusters, so I did one more set when I finished the pull-ups.
I rowed another 1000 meters as a cool down. The rowing machine is fun. I certainly felt it in my legs afterward.
It was a good workout, but I look forward to running tomorrow.
Peace.
Tuesday, March 3, 2009
"Barbara"
Oh this workout hurt!
25 (15) pull-ups. My gym as a machine to assist your pull-ups. I really only lifted about 20 lbs of my body weight.
30 push -up, all on my knees and with many breaks
50 sit-ups, all crunches
50 (25) squats, dang that was enough
Round 1 - 6:04
Round 2 - 5:27
Round 3 - 6:05 ( damn near threw up my orange!)
Round 4 - heck no!
Round 5 - I ain't no fool!
Next time we do a "Barbara" I'll see some improvement. I've got a long ways to go!
25 (15) pull-ups. My gym as a machine to assist your pull-ups. I really only lifted about 20 lbs of my body weight.
30 push -up, all on my knees and with many breaks
50 sit-ups, all crunches
50 (25) squats, dang that was enough
Round 1 - 6:04
Round 2 - 5:27
Round 3 - 6:05 ( damn near threw up my orange!)
Round 4 - heck no!
Round 5 - I ain't no fool!
Next time we do a "Barbara" I'll see some improvement. I've got a long ways to go!
Monday, March 2, 2009
Learning Deadlifts
It's been many years since I've done any serious weight training, so I spent some time this morning watching videos with instructions for Deadlifts.
I did the actual "CrossFit Warm-up" before going for the lifts. Ever so careful of my back, I didn't attempt much. I thought 60 lbs would be a good start. 1 did 7 60 lbs deadlifts and taht was enough. I know I could have done more- much more, but I want to take it easy.
I also did 3 15 sec handstands.
Strength! Here I come!
I did the actual "CrossFit Warm-up" before going for the lifts. Ever so careful of my back, I didn't attempt much. I thought 60 lbs would be a good start. 1 did 7 60 lbs deadlifts and taht was enough. I know I could have done more- much more, but I want to take it easy.
I also did 3 15 sec handstands.
Strength! Here I come!
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