Sunday, November 30, 2008

Deadlifts

Today I'm going to make up friday's WOD from CFV.

WOD

Deadlift
3-3-3-3-3 
then max situps

225-235-245-255-260 
I am at work today and I ran out of weights to put on the bar. It didn't matter too much because I don't think I could have done too much more. Possible another 10 lbs.
Max situps- 110   
I could have done more but I wanted to be able to walk.

Saturday, November 29, 2008

"Jackie" Returns

"Jackie" was the prescribed WOD today at CFV. At first I was super excited because I wanted to improve on my time of 8:02. But, then I realized that my tendonitis in my elbow was not completely gone and I don't want to have to deal with it for any longer. I decided to sub push-ups instead of doing pull-ups. Push-ups are one of my goats so I need to work on them anyway. 

WOD  "Jackie"
subbed 60 pushups instead of 30 pullups
8:50

I was fairly happy with this time. I was done with the row in 3:30. I did 35 thrusters, stopped, then did 15. I started these slow like Amundson explains in his CFJ article, but I never really sped up like he says he can. I did the push-ups in sets of 10 until around 40. The last 20 I did in sets of 5.

My plan for next time:
-Get the row done in 3:30
-25 Thrusters/min or 50 Thrusters in 2 min
-30 Pull-ups in 2 min
-Total time would be 7:30

Thursday, November 27, 2008

Thanksgiving Day game of Horse. . . with a jump rope!

video

A little pre-thanksgiving workout at the Mitchell pad. I challenged Nick to a game of Horse with a jump rope. Here is some of what we did... 

2 singles, 1 double, 2 singles, 2 crosses x2
60 singles in under 30 seconds
50 right leg, 50 left leg
15 right leg, 15 alternating, 15 left leg
10 doubles
10 crosses
2 singles, 1 doubles x 5
etc

This video is after about an hour plus of playing horse.


Tabata This


Tabata head stands on water?


Worked out last night with the 5 pm crew, Nick M, Katie, Mase, Kevin, Dave, Cindy, and myself.

WOD      Tabata This

Tabata work with squats, row, SDHP (subbed for pullups), situps, and pushups. Your score is the lowest number of reps per exercise for each tabata interval. 

Squats:      16
Row:          7
SDHP:       8
Situps:       13
Pushpus:   10
Total:        54

Next time I will do more squats. I started with 16 and held it the entire time. I should have started with 18. Row- shoot for 8 each round. My first round was 10, that burned me out a bit.
Situps were max effort I started at 15 then tapered to 13. Pushups I stared at 12 and struggled a lot to maintain 10.

Tuesday, November 25, 2008

6 A.M.

Worked out with the 6 A.M. crew today. It's always a cool view of the Topa Topa mountains as the sun is coming up. Most people are sleeping while we are gettin it dun!

WOD
As many rounds in 5 minutes of . . . 
7 GHD Sit-ups
14 KBS 1.5 Pood
21 Double Unders

X 3 rounds with a 2 minute rest in between

Round 1: 2 rounds + 7GHD/14 KBS/11DU
Round 2: 2 rounds + 7GHD/10 KBS
Round 3: 2 rounds + 7 GHD/12 KBS

Note to self: DUs are really hard after GHDs and KBS.


Monday, November 24, 2008

Fight Gone Good!


The CFV crew at Fight Gone Bad Fundraiser.  

WOD
800m Run
30 DB Snatch Right Hand 20#
30 DB Snatch Left Hand 20#
15 Thrusters 75#
400m Run
30 DB Snatch Right Hand 20#
30 DB Snatch Left Hand 20#
15 Thrusters 75#
800m Run

17:59

I need to work on my DB Snatch. I was doing more of a DB Power Snatch. I need to continue to work on flexibility for the thrusters. I still have a hard time resting the bar on my shoulders/chest. Most of the time I hold the bar off my chest. This wastes a lot more energy.


Sunday, November 23, 2008

Buddy Lee

                                                                 HOT Crossfit Chick

I got my new Buddy Lee Jump Rope so naturally I had to do a workout with a lot of double unders. This thing is awsome. It's incredibly fast. It took some getting used to after using the old POS here at work. But after some practice I was able to string a few together. 

WOD

50 DUs, 50 SU, 40 DU, 40 SU, 30 DU, 30 SU, 20 DU, 20 SU, 10 DU, 10 SU 

I'm not sure how long it took me because I didn't actually start my watch, oops!

I was able to do the last two rounds of DU unbroken. Thats pretty good for me.

Thursday, November 20, 2008

"Angie" Lives On!

It's official! "Angie" kicked my ass. I have never been so sore in my life. It's two days later and I'm having trouble lifting my arms. It's mostly my lats and biceps, but my abs are a bit sore too. This was my first WOD with a lot of pull-ups since having my wisdom teeth out two and a half weeks ago. I was expecting to be sore, but not this sore.

Warm Up:

Double Unders
Partner Pullups
Squats
Shoulder Dislocates
Good Mornings

WOD:

As many rounds in 20 min of . . . 
100m DB Farmer Walk 55lb 
10 DB Thrusters 20lb
10 Pullups

5 rounds + 100m Farmer Walk

This one was a grip Killa! It's amazing how much harder pull-ups are when your grip goes to crap.

Wednesday, November 19, 2008

Active Rest Day at Work

Day off from the WODs, but I decided to practice some double-unders, handstands, and turkish get-ups. I got a PR for double-unders with 22 consecutive DUs. The jump rope here at work is a POS, I can't wait until my Buddy Lee jump rope comes in the mail later this week. After watching the video of handstand battles on the CFV website it made me want to practice handstands all day long. 

Tuesday, November 18, 2008

"Angie"

Warm-Up:
800m Run, then...
We had 6 people today so Huff made six stations and we rotated through each station. 
1. 200m Run
2. Hollow Rocks
3. C2 Rower 
4. Arm walks on parallel bars (I'm not sure what they were called)
5. Double Unders
6. 35lb Kettleball Swings

WOD: "Angie"
16:05

This was the first time I met Angie, and I'm extremely happy with this time. But, there is definately room for improvement. 

My plan going in was...

10 pull-ups every 30 seconds and try and maintain this as long as possible. I was able to maintain this up to # 70, then I broke them up into 5's and then 3's. Total time to finish pull-ups was about 5:30- 6:00. Oh yea, the first 50 pull-ups were CTB. Next time I will do all CTB even if it takes me twice as long.

25 pushups every minute. This worked for the first two minutes and then I fell apart. I had to break up the rest into 3-6 at a time. Once again push-ups were my weakest link. It looks like I will be adding push-ups to my list of GOATS. This is where I can make up the most time next time I do this workout.

Attempt the abmat sit-ups unbroken and do them as fast as I could. I stopped once.

Attempt the squats unbroken and do them as fast as I could. Again, I stopped once. I should have kept going because after stopping it was hard to start again.