"Annie"

Strength

Dumbell Shoulder Press

5x3 resting 3 minutes between each set

40, 45, 45, 45, 50 (2) Just couldn't get that last one!

WOD

"Annie"

50-40-30-20-10 Reps of:

Double Unders

Situps

Time: 6:50 (PR)

Then Handstand Pushups

7-5-3

I was super stoked on this time. Double unders were almost unbroken except for stopping once in the round of 50 and once during the round of 40. All others were unbroken. The only way to improve this time greatly would be to get faster on the situps.

Zone Challenge: 34

"Death by Rower"

Nice socks!

I wasn't going to work out today being my 4th day in a row, but I felt like doing something to get nice and sweaty in preparation for a good stretch. 

WOD

"Death by Rower"

Row one calorie the first minute, two calories the second minute, three calories the third minute, etc until you are not able to row the required amount within the minute. 

21 Rounds + 16

Zone Challenge: 34

Bench Press

WOD

3x5 Bench Press

Max Reps Bench 135#

145, 150, 155 

Should have gone more but it's a little sketchy with no spotter and metal plates on a concrete floor.

Max Reps

10

Once again, I could have gotten a few more but with no spotter I called it quits.

1:30 L-Sits

Zone Challenge: 33

"Daniel"

Top of Two Trees, Ventura

WOD

"Daniel"

For Time:

50 Pullups

400m Run

21 Thrusters 95#

800m Run

21 Thrusters 95#

400m Run

50 Pullups

Time: 16:27

This was a killer. First set of thrusters broken into 7-7-7. Second set was broken up more, I don't recall exactly what I did. Last 50 pullups took a while.

Katie and I hiked to the top of two trees this afternoon. Super nice day. Found a great hill run for the CFV BBQ at the Mitchell house some time in the future.

Katie handstand                                                        

Luke handstand

Zone Challenge: 33

Executing the Plan

I was planning on doing my new strength workout and the CFV WOD today but time ran a little short, so I only got to the strength stuff.

WOD

Shoulder Press 3x5

95, 95, 100

Max Shoulder Press with 65#

17

Once again I'm a star in the CFJ. See me in the background as Rachael teaches the deadlift!

Plan for Success

Crossfit Total Rankings per CFHQ

Men's Class Rankings
Bwt	Untrained	Novice	Intermediate	Advanced	Elite
114	228	395	468	646	836
123	246	427	510	695	901
132	265	461	546	745	848
148	296	516	618	833	1061
165	322	560	672	906	1149
181	348	604	722	969	1245
198	366	637	764	1017	1305
220	385	671	807	1071	1373
242	402	700	833	1102	1411
275	413	718	856	1128	1441
319	422	733	874	1150	1466
320+	430	748	891	1169	1494
Women's Class Rankings
Bwt	Untrained	Novice	Intermediate	Advanced	Elite
97	134	231	270	370	480
105	143	251	291	400	507
114	155	269	314	426	537
123	164	284	333	452	566
132	173	302	351	473	594
148	190	332	389	520	648
165	206	357	417	560	709
181	220	383	451	598	737
198	237	412	474	630	788
199+	250	434	506	662	826

How do you rank?

WOD

Crossfit Total

Squat- 275 (PR)

Press- 125 

Dead- 335 (PR)

Total- 735 (20# PR)

I'm stoked on my progress with the squat and the deadlift, but I'm frustrated with my press. I keep getting PRs on everything but any type of presses. My shoulder press is weak, bench press is weak, HSPU, ie any type of press is weak. 

Goals to be Re-evaluated on May 1

1. Shoulder Press 135

2. Hold the 45# bar in a proper "racked position" (currently I can only do this with weight on the bar)

3. Bench Press 135 3x15

4. Diane in under 12 minutes

Plan to Increase Flexibility

1. Wrist stretches

2. Tricep stretches

3. Lat stretches

4. Shoulder stretches

5. Chest stretches

6. Hamstring stretches

7. Hip stretches

If anyone has a website that has some good stretches, let me know. 

Plan to Increase Strength

Crossfit Strength Bias focusing on Shoulder Press and Bench Press, only on days that I'm at work.

3/27- Shoulder Press 3x5, Max Reps Shoulder Press with 65#

3/29- Bench Press 3x5, Max Reps Bench Press with 135#

3/31- Shoulder Press 5x3, Shoulder Press 10-7-4

4/2- Bench Press 5x3, Bench Press 10-7-4

Continue on with a schedule like this alternating 3x5, 5x3, and protocols.

Zone Challenge: 33

All you have to do is hold on to the bar!!!!!

Out in the woods

WOD

AMRAP in 20 minutes of:

12 Hang Power Cleans (65#)

7 Pullups C2B

14 Rounds + 12 HPCs + 2 Pullups

This WOD was an absolute grip killer!!! I could not hold on. 

Zone Challenge: 32

McMenemy Trail Run and Muscle Ups

I held this handstand for like a minute:)

Top of McMenemy Trail

Katie, CJ, and myself ran to the top of McMenemy Trail today. Views were awesome. 

Time: 29 minutes 

Not enough time to do the WOD at CFV today (City Council meeting regarding firefighter positions in the City of Ventura), so I did 30 Muscle Ups for time in my front yard. 

Time: 5:48 (Did not turn wrists out, but I had the rings high enough where I had to use full ROM)

Zone Challenge: 31

Li--a

I'm at work today and I felt like doing something with some weight. Linda came to mind. The only problem is that: only have one bar, no bumper plates, no collars, etc. Well, I adapted and overcame. Here's what I came up with. 

WOD

10-9-8-7-6-5-4-3-2-1 Reps of:

135lb Bench Press

205lb Deadlift

This is what actually happened

10-9-8-7-6

135lb Bench

205 Dead

Time: about 20 min

It was extremely annoying moving the bar from the bench to the ground and from the ground to the bench. Each time I had to take the weights off the bar.  

Then I did 1:30 of L sits. 

Zone Challenge: 30

Feeling Generous

Feeling generous... well then click on this link and donate to St. Baldrick's Childrens Cancer Research! I will be shaving my head tomorrow in order to raise funds for cancer research. 

Check out my webpage!

Short WOD at work

Ran for a bit.

Tabata Pushups

13-11-10-10-10-8-8-8

Stretched for a bit.

Zone Challenge: 29

First day back in a week

WOD

10 Rounds for Time:

10 Wallballs

10 Pullups (C2B)

Time: 12:03

The C2B pullups killed me. It's amazing how much more they take out of you. 

Zone Challenge: 29

 

Just throwing this out there

Sage Burgener Olympic Lifting Clinic, April 4th, 2009 9am-5pm at Crossfit Newport Beach

Only $100

I'm 99% sure that I'm going, Katie is going if she can get off from work. Anyone else interested in going? I'll drive.

"San Francisco Crippler"

WOD

For Time:

30 Bodyweight Back Squats (160lbs)

1 Mile Run

Time: 8:29  (mile time was 6:25)

Zone Challenge: 29

Its Official

I got an email back from Mike Minimum today and they will not let me compete in the Nor Cal Qualifier. 

Squat Cleans

WOD

Squat Clean

1-1-1-1-1-1-1

155-165(f)-165-175(f)-175-185(fx3)

Saw a video of my 185 attempt and it looked really good. My pull looks great, but I just couldn't get my arms under the bar fast enough. 

Talk about a Max effort, check this out!

Zone Challenge: 29

Day 100 of the Burpee Challenge

If I had finished the 100 day burpee challenge today would have been the final day, but I only made it to 50.

WOD

100 Burpees for Time

Time: 7: something???

I felt horrible today. Diet was bad yesterday. I feel stiff like an old man. Got a massage this morning, hopefully it helps. 

"Tabata Fight Gone Bad"

WOD

One round for total reps of:

Tabata Wallballs

Tabata SDHP

Tabata Box Jumps

Tabata Push Press

Tabata Row

Total: 354

I thought this was a really good WOD. The total work time was 13:20, with 6:40 of rest for a total of 20 minutes. FGB is 15 minutes of work with one minute of rest in between rounds for a total of 17 minutes. Total work time for each movement was 2:40 compared to 3 minutes for FGB. I thought this was a great experiment following the "constantly varied" principals. With a different rep scheme that called for less "work time" I was able to get more reps in less time. I think I'm rambling and not making sense.... Let's look at some numbers!

FGB Score: 318

FGB Time: 17 minutes (5 min round, 1 min rest, 5 min round, 1 min rest, 5 min round)

Tabata FGB Score: 354

Tabata FGB Time: 20 minutes (5 movements, 4 min tabata interval)

Average Power = (F x D)/Time

Substituting reps for (F x D), Average Power = Reps/Time

FBG: 318/1020 seconds = .312

Tabata FGB: 354/1200 seconds = .295

These numbers are not a true value for average power, but the numbers are useful in looking at and comparing the rep schemes.

Zone Challenge: 28

"Diane"

WOD

"Diane"

21-15-9

225# DL

HSPU

Time: 16:57

This was my first time with Diane as Rx'd and I knew it was going to destroy me!  Last time I did it I could not even do ONE HSPU during the warm up so I had to use two abmats to decrease the ROM for the WOD. The DLs felt really strong today. First set was almost unbroken and 15/9 were unbroken, but than again I had a lot of rest in between sets. For the HSPU I did sets of 2 until about 10 in the first round and then I did singles the rest of the time with quite a bit of rest in between. It was frustrating because there were a few times where I didn't rest long enough and then I failed at the rep. For me, there is a real strategy for pacing myself when it comes to some movements. 

Zone Challenge: 27

Crossfit Total

New reading Material

WOD

Crossfit Total

Squat- 265 (PR) 

Press- 125  I tried for 130 but failed twice.

DL - 325 (PR)

Total- 715 (PR)  This was a 70# PR!!!!!

Zone Challenge: 27

Shoulder Press

Early WOD today before I find out if I still have a job. City Council meeting today that will discuss the financial health of Ventura. 

WOD

Strength

Shoulder Press: 3x5, 1x9, 1x7, 1x5

95-100-100

75 for 1x9, 1x7, 1x5

Then...

Row 500m

21 DB Power Clean with 35#

Row 500m

15 DB Power Clean with 35#

Row 500m

9 DB Power Clean with 35#

Time: 9:36

I really need to work on DB cleans, power cleans, thrusters, etc. Using DB is a whole new world.

Zone Challenge: 26

Level 1 Cert: Day 2

Click for larger view!

The Crossfit HQ trainers are awesome! They are real people just like you and me. I talked to and had conversations with most of the trainers about various crossfit subjects. They were all easy to talk to and and extremely friendly. I really felt part of the crossfit community. 

I learned A LOT this weekend and I don't expect to be able to recall everything I learned. It will take a lot of reviewing notes, re-reading material, and teaching before it sinks in. One of the most important things I learned was that Crossfit is not only a strength and conditioning program for the elite athlete, but it applies to ANYONE who wants to live a happier and healthier life! It's a vehicle to improve health in all aspects that it is measured.

WOD

AMRAP in 10 min of:

10 Box Jumps (20'')

10 KBS (1.5 Pood)
200m Run

7 Rounds + 4 Box Jumps

I had the most rounds of everyone who participated in the WOD, but . . . I had a 20" box when the some others had a 24" box. I got thrown into the WOD at the last minute and had to roll with it. 

Zone Challenge: 25