Monday, December 29, 2008

"CJ vs Pat Barber" WOD

Warm up:
Jump rope
Pushups
Tabata Squats  (20)

WOD
3 Rounds for Time:
25 KBS (1.5 Pood)
15 Pull-ups

5:45 (or something close to this, I'll check tomorrow)

Saturday, December 27, 2008

Deadlifts and Box Jumps


Ideas for the new rings! 


WOD

AMRAP in 15 min of:
10 Deadlifts (BW/165#)
20 Box Jumps (24")

9 Rounds + 10 DL

The deadlifts were not too bad. All were unbroken. The Box Jumps were hard to keep a fast pace. 

Day 27 of the Burpee Challenge! All burpees done today at the beach with Katie!

Wednesday, December 24, 2008

12 Days of Crossfit


Just like the song! Only I almost died!

100m Sprint
2 SDHP 95#
3 Thrusters 95#
4 Pullups
5 Burpees
6 Box Jumps 24"
7 Pushups
8 KBS 1.5 Pood
9 Wallballs 20#
10 Situps
11 Air Squat Jumps
12 Double Unders

It appears not too bad until you realize that the workout is just like the song, each exercise repeats itself multiple times except for the DUs.

In total it was 
12 100m Sprints
22 SDHP 95#
30 Thrusters 95#
36 Pullups
40 Burpees
42 Box Jumps 24"
42 Pushups
40 KBS 1.5 Pood
36 Wallballs 20#
30 Situps
22 Jumping Air Squats
12 Double Unders

Time 24:16

This WOD was extremely tough. The thursters and SDHPs killed me. I need to work on my thrusters.

Day 24 of the Burpee Challenge. I'm all caught up on Burpees!  :)

Tuesday, December 23, 2008

"Karen"

Warm Up:
25 Double Unders
10 Second Handstand
2 HSPU
X 2

WOD  "Karen"
150 Wallballs for Time, 20#

7:48

Then worked on Muscle-Ups.

Day 23 of the Burpee Challenge

Monday, December 22, 2008

"100 Pull-ups for Time" with a twist!

WOD
For Time:
100 Pull-ups*
*run 400m each time you drop from the pull-up bar

37-55-70-86-100
10:24


Day 22 of the Burpee Challenge!

I still have to make up day 19, 20, 21.

Saturday, December 20, 2008

X-mas Wish List

Since everyone has been asking me what I want for Christmas, I thought I'd just make a list for everyone to see. Hopefully it's not too late. I realize that these items will not get here in time, but I don't mind :)

1. Weight Vest 20lb 

Now to the fun stuff... Today's WOD at CFV!

4 Rounds for time of:
400m Run
50 Squats

Time 10:21


Tuesday, December 16, 2008

Double Unders, Sit-ups, and Muscle-ups


Where's Faith?


So I'm training for the Crossfit Games Ventura. That means multiple WODs in a day. 

WOD # 1
Annie
5 rounds, 50-40-30-20-10, for time of:
Double-unders 
Sit-ups

7:47 as Rx'd

49 continuous DU's in the first round, round 2 and 3 were broken up, 4 and 5 were continuous. Slowed down a bit on the sit-ups, but they were unbroken.

WOD#2
30 Muscle-ups for time

8:20 as Rx'd

I did the first 20 every 20 seconds, total of 6:40.
I did the last 10 in 1:40, this was about one every 10 seconds.
Next time I'll speed up and do one every 12 seconds and see if I can maintain that speed.

Saturday, December 13, 2008

Out of town WOD

Palm Desert WOD on the Tennis Court!

WOD

3 Rounds for time of:
30 Pushups
15 Passthroughs
30 Wallballs (12#)
10 HSPU
30 Double Unders

Time: 17:18

I didn't realize it when I made it up, but this workout is full of shoulder work. I guess I need to get my programming cert so I don't make this mistake again.

Thursday, December 11, 2008

Max Thrusters

Today was a great day. It started off by jumping out of a perfectly good helicopter as part of our Ocean Rescue training. Then I was short hauled hanging 50 feet below the helicopter (That's me hanging from the copter in the shot above). Next, was high speed boat drops and jumping off the Ventura Pier. Then, of course Crossfit!

WOD

Thruster
1-1-1-1-1-1-1

95-115-125-135-145-155-165(F)

I should have gone to 160 instead of 165.

Day 11 of the Burpee Challenge

Wednesday, December 10, 2008

Crazy "Cindy"


WOD

3 Rounds for time of:
5 Rounds of Cindy (5 Pullups, 10 Pushups, 15 Squats)
400m run with a 20# wall ball 

Time
18:46 (CTB Pullups)

I felt strong on the rounds of Cindy. I can't wait till the next time she comes up.

Tuesday, December 9, 2008

"Diane"

Eddie Aikau, A true Watermen! 

The Ventura City Fire Department started up it's Ocean Rescue training week yesterday. I was fortunate enough to have been selected for the team as a probationary employee. Yesterday the surf was pumping and we had a good time "playing" in the surf. We all took a few larger waves on the head. Today, was day two and the surf was much smaller. The reason I mention this is because I got multiple compliments on my physical strength and appearance from fellow employees. I explained to them that I have been doing Crossfit for about 3 months, and I owe all of my progress to Crossfit Ventura. Hopefully, I will get some of these guys into the free saturday workout to show them what it's all about. At least I sparked their attention!

WOD

3 Rounds, 21-15-9 reps, for time of:
225# Deadlift
HSPU

Time: 9:55  Rx'd (I used two abmats to decrease the range of motion for the HSPU)

Day 9 of the Burpee Challenge 

Sunday, December 7, 2008

"Death by Burpee"


WOD

With a continuous running clock, perform one burpee the first minute, two the second, three the third, and so on until you cannot complete the prescribed number within the minute.

15 Rounds + 11  for a total of 131 burpees

Day 7 of the Burpee Challenge

Friday, December 5, 2008

"Barbara"


WOD

Five rounds, each for time of:
20 Pullups (I subbed ring rows instead of Pullups)
30 Pushups
40 Situps
50 Squats
Rest exactly 3 minutes between sets.

2:43, 2:52, 3:13, 3:28, 3:45 for a total of 16:01

Day 5 of the Burpee Challenge!

Thursday, December 4, 2008

"Nasty Girls"

Are these squaws nasty girls?


I'm sooooo sore from yesterday's WOD. My legs were screaming this morning again doing the squats and hang power cleans. My elbow started to act up again after all the pullups in yesterday's WOD but I took some anti-inflamatories and iced for 15 min on and 15 min off x 4. When I woke up this morning I was pain free. That says something for staying on top of an injury and not letting it get worse. 

WOD
"Nasty Girls" with some modifications.
50 squats
21 ring dips
10 hang power cleans with 115

Time 11:03

I subbed muscle ups for dips and went light with the hang power cleans because I wanted to give my elbow a bit of a rest after yesterday's WOD. Next time I would like to do this workout as prescribed even if it takes me forever. 

Today was day 4 of the Burpee Challenge.

Wednesday, December 3, 2008

Thrusters and Pullups

WOD

AMRAP in 20 minutes of:
10 Thrusters (65 lbs)
10 Pullups

11 rounds + 10 thrusters + 2 pullups

This WOD was an ass kicker for me! Two opposing functional movements that make your body scream. 

Day 3 of the Burpee Challenge!

Monday, December 1, 2008

Shoulder Work

WOD

Shoulder Press: 1-1-1-1-1                   95-105-115-125-130(F)
Push Press: 3-3-3-3-3                        105-115-125-135-145
Push Jerk: 5-5-5-5-5                           115-125-135-140-145

I got a 10 lb PR on 1RM Shoulder Press, 125 lbs.
I got 37 continuous double unders (PR).
Day 1 of the 100 Day Burpee Challenge.

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