Monday 4/19
Crossfit Max Effort:
Overhead Squats
**Completed 135 lbs**
Crossfit WOD:
"Cindy"
Complete as many rounds as possible in 20 minutes of:
5 Pull-Ups
10 Push-Ups
15 Squats
**Completed 12+ rounds**
Killed it on the overhead squats. Moving the weight over head and stabilizing it is BY FAR the hardest part. Cindy is all about moving constantly. This was my first Rx on a pull-up workout! Woot! Looks like the kip is finally coming through and all those painfully long pull-up workouts are paying dividends. This was a very satisfying day.
Tuesday 4/20
Crossfit Max Effort:
Clean & Jerks
**Completed 165 lbs**
Crossfit WOD:
5 Rounds of:
9 Dumb-bell Hang Clean (with squat) - 40 lbs
9 Dumb-bell Push/Split Jerks - 40 lbs
**Completed in 11:05**
Almost got 175 lbs up on the clean and jerks. I can clean the weight no problem, just missed the split jerk. Push for 180 lbs (or whatever current body weight is)! I don't care for the dumb-bell Olympic lift workouts, I should be able to get under 10 minutes next time around though. Focus on keeping your elbows in on the jerks and keeping a steady rhythm for the cleans.
Tuesday, April 20, 2010
Thursday, April 15, 2010
Snatch
Wednesday 4/14
Crossfit Max Effort/WOD:
Perform in order a power snatch, a hang power snatch, an overhead squat, and a full snatch 3x without a miss. Start with a pvc stick and work your way up for 25 minutes.
**Completed 75 lbs**
This was intended to be all about form. I took my time and cleaned up my snatch (haha) signifcantly. Suprisingly, the overhead squats are my weakest point. Work on locking out your arms and strengthening your shoulder base while in the overhead squat position.
Crossfit Max Effort/WOD:
Perform in order a power snatch, a hang power snatch, an overhead squat, and a full snatch 3x without a miss. Start with a pvc stick and work your way up for 25 minutes.
**Completed 75 lbs**
This was intended to be all about form. I took my time and cleaned up my snatch (haha) signifcantly. Suprisingly, the overhead squats are my weakest point. Work on locking out your arms and strengthening your shoulder base while in the overhead squat position.
Tuesday, April 13, 2010
Karen & Erin
Friday 4/9
Crossfit Max Effort:
Back Squat x5
**Completed 205 x5**
Crossfit WOD:
"Karen"
150 Wall Balls for time
**Completed in 8:21**
Given the WOD I didn't push the squats too hard. I emtied the gas tank on the wall balls though and came out with a solid time. Something like the third best of the day, a monster time would be anything between 7:00 and 7:30.
Monday 4/12
Crossfit WOD:
"Erin"
5 Rounds for Time of:
40 lb Dumbell Split Cleans, 15 Reps
21 Pull-Ups
**Completed in 24:45?**
F*ck pull-ups...
Tuesday 4/13
Crossfit WOD:
5 Rounds for Time of:
7 Thursters, 95 lbs
7 Burpees
7 Sumo Deadlift High Pull, 95 lbs
**Completed in 9:38**
This was a solid time. Homesley completed the workout in 9:30. I almost beat him! Of course, he's not at 100% yet, but still... Also, we were the only two who did the WOD prescribed.
Crossfit Max Effort:
Back Squat x5
**Completed 205 x5**
Crossfit WOD:
"Karen"
150 Wall Balls for time
**Completed in 8:21**
Given the WOD I didn't push the squats too hard. I emtied the gas tank on the wall balls though and came out with a solid time. Something like the third best of the day, a monster time would be anything between 7:00 and 7:30.
Monday 4/12
Crossfit WOD:
"Erin"
5 Rounds for Time of:
40 lb Dumbell Split Cleans, 15 Reps
21 Pull-Ups
**Completed in 24:45?**
F*ck pull-ups...
Tuesday 4/13
Crossfit WOD:
5 Rounds for Time of:
7 Thursters, 95 lbs
7 Burpees
7 Sumo Deadlift High Pull, 95 lbs
**Completed in 9:38**
This was a solid time. Homesley completed the workout in 9:30. I almost beat him! Of course, he's not at 100% yet, but still... Also, we were the only two who did the WOD prescribed.
Tuesday, April 6, 2010
Fran!
Crossfit WOD:
"Fran"
Three rounds, 21-15-9 reps, for time of:
95 lb Thrusters
Pull-Ups
**Completed in 11:00**
Well this is generally considered the most difficult workout in crossfit. Honestly, my back was sore from yesterday's deadlifts and I had a bit of an off day. Unfortunately, my first off day in a while was for Fran. 11 minutes is a weak time, next time get under 10:00!
"Fran"
Three rounds, 21-15-9 reps, for time of:
95 lb Thrusters
Pull-Ups
**Completed in 11:00**
Well this is generally considered the most difficult workout in crossfit. Honestly, my back was sore from yesterday's deadlifts and I had a bit of an off day. Unfortunately, my first off day in a while was for Fran. 11 minutes is a weak time, next time get under 10:00!
Monday, April 5, 2010
Max Deadlift
Crossfit Max Effort:
Deadlift
**Completed 295 lbs x 3**
Crossfit WOD:
6 Rounds for Time of:
15 Med Ball Clean
15 Push-Ups
**Completed in 11:40**
Ideally, my max deadlift should be around 370 lbs (twice my body weight). I knocked out 3 reps at 295 today which wasn't terribly difficult. Once I got up to 295 though, I struggled to keep my chest out and let my back curve so we called it quits. Still, not too far off from the goal. The WOD is a quad killer. I had the fastest time of our group, but thefastest time of the day was under 6 minutes! There were several people in the 6-9 minute range also. If repeated, this needs to be under 10 minutes at least.
Deadlift
**Completed 295 lbs x 3**
Crossfit WOD:
6 Rounds for Time of:
15 Med Ball Clean
15 Push-Ups
**Completed in 11:40**
Ideally, my max deadlift should be around 370 lbs (twice my body weight). I knocked out 3 reps at 295 today which wasn't terribly difficult. Once I got up to 295 though, I struggled to keep my chest out and let my back curve so we called it quits. Still, not too far off from the goal. The WOD is a quad killer. I had the fastest time of our group, but thefastest time of the day was under 6 minutes! There were several people in the 6-9 minute range also. If repeated, this needs to be under 10 minutes at least.
Sunday, April 4, 2010
Victory!!!
Thursday - 04/01/2010
Crossfit WOD:
Run 600M
21 Thrusters, 65 LB
Run 400M
21 Thrusters, 65 LB
Run 400M
21 Thrusters, 65 LB
Run 600M
**Completed in 11:52**
We did this WOD outside in the parking lot which was nice. It's tough to crank out the thrusters when you're gassed from the runs. I had the fastest time of the day!
Crossfit WOD:
Run 600M
21 Thrusters, 65 LB
Run 400M
21 Thrusters, 65 LB
Run 400M
21 Thrusters, 65 LB
Run 600M
**Completed in 11:52**
We did this WOD outside in the parking lot which was nice. It's tough to crank out the thrusters when you're gassed from the runs. I had the fastest time of the day!
Wednesday, March 31, 2010
Shoulder Press, Front Squats, Cean & Jerks
MONDAY
Crossfit Max Effort:
Shoulder Press
**Completed 135 lbs**
Crossfit WOD:
50-35-20 of the following for time:
Double Unders
Box Jumps, 24" Box
Kettlebell Swings, 1.5 Pood
**Completed in 12:03**
Awesome workout, I'm getting a lot better at double unders. Each round I was able to string together a streak of at least 15. I paced myself a little too slow in the beginning. Go harder from the start and push for under 10:00.
TUESDAY
Crossfit Max Effort:
Front Squats
**Completed 215 lbs**
Crossfit WOD:
Pull-Ups - Complete 1 pull-up the first minute, 2 the following minute, then 3, and so on until you can no longer complete the pull-ups for that round in a minute. After pull-ups, you must complete 10 rounds of knees to elbows (10,9,8,7,6,5,4,3,2,1) and 50 burpees (minus one rep for every round of pull-ups achieved).
**Completed 9 rounds of pull-ups and workout in ???**
All workouts with pull-ups or knees to elbows destroy me... On the bright side I destoryed my front squats. Weighed in at 185 lb today so my max of 215 lb is 30 lbs over my body weight! 225 lb was a close failure.
WEDNESDAY
Crossfit Max Effort:
Split Jerks
**Completed 175 lbs**
Crossfit WOD:
"Grace"
For time - 30 Clean & Jerks, 135lbs
**Completed in 11:40**
My form still needs work, but is finally starting to clean up a bit. Spent a little extra time to try and focus in on form during today's workout which should help a lot. Slightly dissapointed with my max of 175 lbs on splits. Should be able to get up to the 185 - 200 lb range shortly.
Crossfit Max Effort:
Shoulder Press
**Completed 135 lbs**
Crossfit WOD:
50-35-20 of the following for time:
Double Unders
Box Jumps, 24" Box
Kettlebell Swings, 1.5 Pood
**Completed in 12:03**
Awesome workout, I'm getting a lot better at double unders. Each round I was able to string together a streak of at least 15. I paced myself a little too slow in the beginning. Go harder from the start and push for under 10:00.
TUESDAY
Crossfit Max Effort:
Front Squats
**Completed 215 lbs**
Crossfit WOD:
Pull-Ups - Complete 1 pull-up the first minute, 2 the following minute, then 3, and so on until you can no longer complete the pull-ups for that round in a minute. After pull-ups, you must complete 10 rounds of knees to elbows (10,9,8,7,6,5,4,3,2,1) and 50 burpees (minus one rep for every round of pull-ups achieved).
**Completed 9 rounds of pull-ups and workout in ???**
All workouts with pull-ups or knees to elbows destroy me... On the bright side I destoryed my front squats. Weighed in at 185 lb today so my max of 215 lb is 30 lbs over my body weight! 225 lb was a close failure.
WEDNESDAY
Crossfit Max Effort:
Split Jerks
**Completed 175 lbs**
Crossfit WOD:
"Grace"
For time - 30 Clean & Jerks, 135lbs
**Completed in 11:40**
My form still needs work, but is finally starting to clean up a bit. Spent a little extra time to try and focus in on form during today's workout which should help a lot. Slightly dissapointed with my max of 175 lbs on splits. Should be able to get up to the 185 - 200 lb range shortly.
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