Thursday, July 29, 2010

Suspended....

I'm gonna suspend blogging for about a week while I settle into the new place. In the meantime, recycle old workouts if you're a devout follower. I suggest going back to March/April and work forward. I don't see myself off for that long, but it helps out with the randomness of the WODS.

3-2-1...GO!

Tuesday, July 27, 2010

7/28/10; reverse jumping Fran

For time:
100 DUs
9 x 95# thruster/ pull ups
75 DUs
15 x 95# thruster/ pull ups
50 DUs
21 x 95# thruster/ pull ups

Go get it!

Monday, July 26, 2010

7/27/10; 2 miles of 200s

16 x 200m with a 30 sec rest between rounds.

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Total time- 19:22.

Brutal. Dry heaved a few times.

3-2-1...GO!

Sunday, July 25, 2010

HOH Mancation Pics...






















Fun times at the hot-as-hell mancation this weekend. Had a great time hanging out with one of my Bros from Dallas.

7/25/10; L-sits

13 minute AMRAP:
10 second L-sit
10 ring push ups
7 95# snatch

if you're unable to get the L-sit for the complete 10s, then rest and repeat until you accumulate 10s of time in the L-sit position. legs should form a parallel line to the floor when doing the L-sit. Thoroughly warm up the shoulders before doing this WOD.

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Total rounds- 8 and 1 L-sit

Shoulders were burning throughout the WoD

3-2-1...GO!

7/25/10; Programming

I'm going to start a new programming schedule this week. The purpose is to prepare for the time constraints of PA school. Many of the WODs I'll be doing are going to be short in duration- falling into the 13-20 minute domain. Additionally, I'm doing CF workouts three times a week and the CFE workouts 2-3 times a week. If I sacrifice a CFE workout, it will more than likely be the Saturday time trials. The schedule I'll follow is below:

Week 1
M- GW
T- short distance sprints (up to 200m)
W- MGW
Th- timed intervals
Fr- MG
Sa- time trials (10 min)
Su- Off

Week 2
M- WM
T- middle distance sprints (up to 600m)
W- GWM
Th- timed intervals
Fr- GW
Sa- time trials (20 min)
Su- Off

Week 3
M- MG
T- long distance repeats (up to 1 mile)
W- WMG
Th- timed intervals
Fr- WM
Sa- time trials (30-40 min)
Su- Off

Thursday, July 22, 2010

7/23/10; Eighty Deuce

Two 1/2 mile up hill sprints. Rest 1 minute, jog down and rest 1 minute at the bottom before starting the second sprint.

Rest 15 minutes.

For time:
22 DUs/ burpees
20 DUs/ burpees
20 DUs/ burpees
20 DUs/ burpees

Post slowest 1/2 mile and total time for rounds of DUs/

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1/2 mile time- 3:52 and 3:47

WOD- 8:55

I was hoping to get the WOD done Sub 8, but the hill sprints took it ou of me. Not to mention that when I got back to the house from running, I only had 7 minutes of recovery time left over. Good times.

Camping trip here I come.

3-2-1...GO!

Wednesday, July 21, 2010

7/22/10; sprint work

Record your slowest time-
10 x 200m, with a 45 second rest between each round.

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Time- 40 seconds.

Self timed, so I'm sure that there was some error there. My best time was 35 seconds. Exhausting WOD.

3-2-1... GO!

Tuesday, July 20, 2010

7/21/10; 2010 Crossfit Games Helen

This year's SICK version of Helen:

Run 1200 m
63 KB swings (55#)
36 pull ups
Run 800 m
42 KB swings (55#)
24 pull ups
Run 400 m
21 KB swings
12 pull ups

(Games best times for men- 16:59; for women- 17:53 (35# KB))

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Total time- 22:51

Ugh. A really, really tough WOD. As a friend on FB mentioned, I'm in dire need of some vagasil after knocking this WOD out.

7/20/10


21-15-9:
95# Front squat
Burpee

Rest 3 mins

10-9-8-7....1 of
55# kb swings
Abmat sit ups

Record total time including rest.

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Total time- 13:36

Definitely a tough WOD. Front squats sucked. I went unbroken except for round 2- 10/5. Everything else was unbroken...I'm getting so close to having an unbroken WOD.

The pic above is the result of doing Angie the other day. Gotta love high rep pull ups. That little booger stung on every burpee and through every KB swing.

3-2-1...GO!

Sunday, July 18, 2010

7/19/10; M day

40 minute time trial. Attempt to cover as much distance as you possibly can in 40 minutes. I'm gonna try out the VFFs on this time trial. I'll be at Town Lake running the trail at 0745ish. All followers are welcome to join!

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4.87 miles. My feet feel like hamburger.

Saturday, July 17, 2010

7/17/10; Angie and a Town Lake run

Angie:
For time-
100 Pull ups
100 Push ups
100 Sit ups
100 Squats

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Total time- 19:34

Terrible. It was disgusting hot on my garage this afternoon. To make things worse, I did a 5k barefoot this morning. No excuses, though. I was sucking on pull ups. Took me over 9 minutes to get a hundred. Booooo!

3-2-1...GO!

Friday, July 16, 2010

7/16/10

For time:

100m run
10x BW DL
100m 80# sandbag carry
200m run
10x BW DL
100m 80# sandbag carry
400m run
10x BW DL
100m 80# sandbag carry
800m run
10x BW DL
100m 80# sandbag carry

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Total time- 13:45

Should have increased reps for the DL or added the MIR vest.

Tuesday, July 13, 2010

7/14/10; 300

Not the actual gym jones workout, but my 300.

100x Double unders
80x Abmat Sit ups
60x Push ups
40x 55# KB swings
20x 95# Push jerks
800m run

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Total time- 14:32

Best streak on DUs was 28. I gotta start practicing those again. Unbroken on sit ups and my push ups were split 40/10/10. Swings sucked the air out of my lungs and by the time I hit push jerks, my shoulders were on fire. The run went okay. I tried pushing it pretty hard on the run, but my legs wouldn't cooperate.

3-2-1...GO

Monday, July 12, 2010

7/13/10; more main site

15 min AMRAP-

100# Push jerk x5
30" box jump x7

To increase the height of a 24" box, take 2x 45# bumper plates and place them on top the box.

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13 rounds and 4 Box jumps

Tough. The box was actually 31", but who's counting? Box jumps wore me out. It was the single thing that killed my time. Arm swings on the jumps were explosive to help me up there. Great WOD.

3-2-1...GO!

Saturday, July 10, 2010

7/12/10; Hill repeats.

2x .75-1.0 mile repeats.

Run a .75 to 1.0 mile hill, rest 1 minute at the top, then jog to the bottom. Repeat. Match your time. If you choose to use a treadmill, use a 7% grade and rest for 2 minutes between iterations. Attempt to not deviate greater than 10 seconds between each repeat.

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Times- 3:57; 4:12; 4:32

Brutal and absolutely demoralizing. I modified the WOD, because I couldn't find a .75-1.0 mile hill. Instead, I did 3 x .5 mile hill repeats with 1:00 rest and :45 seconds rest between the iterations. It was still tough and I decided not to do the fourth repeat, because I was so gassed.

3-2-1... GO!

Thursday, July 8, 2010

7/10/10; Reagan

Reagan-
6 rounds for time:
7 135 Thrusters
7 Burpees (lateral hops)
100m 80# duffle bag carry (preferably up and down a hill)

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Total time- 16:40

Warm up for this was 5x 20 DUs, 5 Oly bar thrusters, and some broom stick pass throughs as well as some joing rotations. This was a brutal WOD. The duffle bag carry was an interesting addition to the WOD. I've never added this to WODs in the past and I definitely felt it while doing this one. Unbroken on thrusters through round 4, then it was split 4/3. I think that I ran on the first duffle bag carry, but after that, it was more of a trot....then a walk. Special thanks to Adam for playing with Reagan post WOD, while I was doing this. After yesterday's WOD, my glutes were burning on every movement.

3-2-1...GO!

7/9/10; Main site lovin'

100 ft. walking lunge
21 pull ups
21 sit ups
100 ft. walking lunge
18 pull ups
18 sit ups
100 ft. walking lunge
15 pull ups
15 sit ups
100 ft. walking lunge
12 pull ups
12 sit ups
100 ft. walking lunge
9 pull ups
9 sit ups
100 ft. walking lunge
6 pull ups
6 sit ups

This looked too good to resist off of the main site. Chris Spealler got this done in 6:42. Seeing as how he is not of this planet, I hope to be done in less than 12 minutes. Sit ups should be anchored and on an abmat, if available. If not, roll up a towel and place it under your lumbar spine.

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Total time- 12:00.79

Ugh. I don't normally post the sub-second information, but this really irked me. So close. I could have come in sub 12:00 if I would have done the lunges closer to the pull up bar. However, the way my garage and driveway is designed, there is a little hill going up to the driveway. I didn't want to put additional stress on the knee and do lunges down hill, so I ran to the street from the garage. Could have shaved some seconds off there, but oh well. Chris Spealler is Kryptonian.

3-2-1...GO!

Tuesday, July 6, 2010

7/7/10; Boogey Man

For time:
50 Squats
40 45# plate OH Lunges
30 K2E
20 95# Push Press
10 Burpees
800m

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Total time- 10:52

Changing the programming up until I go to PA school. M-W, Thurs off, F-S, Sun-off. I'm still on a five day format. CFE WODs on M, W, and S. I've got to get ready for the Army Ten miler, so I'm adding in CFE programming for all of my running requirements.

3-2-1...GO!

Monday, July 5, 2010

7/6/10; Vomit Comet

6 rounds for time-
40 DUs
20 Abmat Sit ups (Anchored)
10 Burpees

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Total time- 13:54

I warmed up with 5 sets of 10 DUs (every other jump), Oly bar press, push ups, squats, and abmat sit ups. The WOD went well. Unbroken on the first round. Unbroken on all burpees and I split the second to the last abmat round at 15/5 and pushed through the last round. DUs went something like 20/10/10, then 18/12/10, then some random broken fashion afterward. My lungs were burning toward the end and I was reminded of a recent Mikko Salo quote, "I must fight the bad feeling." How appropriate...the bad feeling being the urge to quit, and take a breath or to break up repetitions. Once you've achieved your physical toughness, it's time to work the mental toughness.

Work is coming to an end and I fear the unit will lose site of the fitness goals. We'll see what happens. All the gym equipment at the unit is going to be coming home with me soon.

3-2-1...GO!

Sunday, July 4, 2010

7/5/10; 10 to 1, v2.0

10-9-8-7-6....1 of the triplet
115# DL
115# Hang Clean
115# Push Jerk

Gotta remember to maintain midline stability. I think that this is going to suck. My programming based on my abilities. Scale up or down, as necessary to maintain intensity.

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Total time- 8:19

Suck. My forearms were on fire after I completed the 9 rep round. I went unbroken on the DLs, not on hang cleans, though. I busted up rounds 8 and 7. Push jerks were tough, too. Great overall WOD. I gotta stress the importance of midline stability in the hang cleans, though. A break in form could cause a serious injury.

Gonna hit the track tonight and do some 400s and 200s in the VFFs. My feet are doing great in them and my turnover is improving.

3-2-1...GO!

Thursday, July 1, 2010

7/2/10; Mileage

Army ten miler is ten weeks away. Time to build up mileage. This goes against everything that CF stands for, but do a 5 miler and take your time.

After you get done, do as many unbroken squats as you can in a row.