WWU Rec Center
Warm Up
500 m Row
50 GHD Sit-ups
5 WIDE grip chest to bar strict Pull-ups
1 Mile Swim (70 Laps, 5250')
1/2 mile (36 laps): 15:06
Goggle Change: 1:18
Finish (70 laps): 31:14
PM Walk
4 miles
Wednesday, December 31, 2008
Tuesday, December 30, 2008
Sunday, December 28, 2008
December 28, 2008
Max Effort Push-ups
40, 40, 37, 32, 26, 24, 20, 20, 20, 21, 17, 16, 16, 16 ,17, 16 ,15, 12
425 Total
75 Push-ups for time
4:23
Saturday, December 27, 2008
Friday, December 26, 2008
Thursday, December 25, 2008
Tuesday, December 23, 2008
December 23, 2008
Snowshoeing
Snowenbiking
PM CrossFit
JoGo WOD
50 24" Box Jump
50 PVC OH Squat
50 KB Swings, 1 pood
Walking Lunge, 50 seteps
50 V-ups
50 Push Press, 45#
50 Hip Extensions
50 Thrusters, 20#
50 Burpees
200 Jump Rope (50 DU)
23:04
Notes: Was doing Burpees when 15 min was called out. My burpees were slow but my Jump Rope was pathetic. Missed about 15 single... singles.
Workout Idea:
5 rounds of (for time):
30 Wall Ball
30 Burpees
30 DU / 90 Jump Rope
Workout Idea:
5 rounds of (for reps):
Max BW Deadlift
Max Pullup
400m run, 400m row, or 120 Jump Rope / 40 DU.
Rules: DL, bar cannot rest on the ground longer than 2 seconds. PU end when both hands leave the bar and feet touch the ground. Must move from each exercise within 10 seconds.
Workout Idea:
5 rounds of (for time):
21 GHD Situps
15 OH Squats, 95#
9 Burpees
Monday, December 22, 2008
December 19, 2008
AM CrossFit
JoGo
1 minute on 30 seconds off, 2 rounds, 2 min rest btwn rounds.
95# Hang Squat Clean
Situps
50# + 45# Bar Tornado Thruster
24" Box Jump
24kg Swing
2 x 16 kg Super Squat
Something like 270 reps total
2 hrs of snowenbiking, about 8 miles
Friday, December 19, 2008
Tuesday, December 16, 2008
December 16, 2008
PM CrossFit
JoGo WOD
For time:
5 TGU L-Arm, 24 kg
5 TGU R-Arm, 24 kg, then:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 of:
24" Box Jump
Burpees
then
5 TGU L-Arm, 24 kg
5 TGU R-Arm, 24 kg
12:02
JoGo Gripes: TGU's do not belong in timed workouts! Also, i arrived early and was changed and ready to warm up at the start of class. However, since most people were very early, the class began early. I did not have time to do more than PVC shoulder pass thru's and a couple of sit ups before the workout started. I used my angst to to grind though the JoGo. The Box and burps were done right but my TGUs looked like they were performed during a seizure. At lease I was able to flog myself for my poor performance during the burpees yesterday.
Monday, December 15, 2008
December 15, 2008
PM CrossFit
Dot Com Workout at JoGo
Five rounds of:
275# Deadlift
10 Burpies
5:42
45 min later:
PM CrossFit
Jogo WOD
3 rounds of:
8 Left Side Lunge with 95# Bar in Front Squat Position
8 Right " "
8 Left Split Push Press @ 65#
8 Right " "
8 Jumping lunges
4 Left Side Spider-man Pushups
4 Right " "
15 Russian Swings @ 24 kg
8 Front Squats with 24 kg KB on Left Side
8 " " Right Side
8 Right arm Push Press with 16 kg KB
8 Left " "
8 Jumping Lunges
4 Left Side Spider-man Pushups
4 Right " "
15 Russian Swings @ 24 kg
19:40
Notes: The JoGo workout was tough but the most difficult part was keeping the progression of the workout straight. The prescribed format was as many rounds in 20 min and the prescribed KB Push Press weigh was a very disproportionate 24 kg. I found it to be a challenging workout, but I think almost any couplet or triplet would be superior.
Saturday, December 13, 2008
Thursday, December 11, 2008
December 11, 2008
AM CrossFit
JoGo
Strength:
5 x 3 OH Squat
95#, 105#, 115#, 125#, 135#
Row:
400m, 400m time rest (1:20)
200m, 200m time rest (0:40)
200m, 200m time rest (0:40)
100m, 100m time rest (0:??)
100m
6:40 ...?
PM CrossFit
JoGo
Snatch 3x:
95#, 115#, 115#, 115#, 115#, 115#, 125#
1000m Row
3:33
Tuesday, December 9, 2008
December 09, 2008
AM CrossFit
WWU Rec Center
1/2 Murph (w/ 20 lbs. Weight Vest)
1/2 Mile Run
50 Pull-Ups
100 Push-Ups
150 Squats
1/2 Mile Run
26:22
R1 3:34
10 x Cindy: 18:12
R2: 4:36
PM CrossFit
JoGo "Em"?
5 Rounds of:
15 Deadlift 135/85#
12 HP Clean 135/85#
9 Front Squat 135/85#
6 Push Jerk 135/85#
26:22
Notes: Big Brad cranked this out in 14:50! and Walt was 2 Jerk ahead of me. I was cruising until I completed round 3... Then my go button broke.
Did all rounds:
14DL, 1DL, 4HPC, 4HPC, 3HPC, 1HPC, 8FS, 1 FS, 6PJ = 4 unnecessary DL per round.
WOW! That's weird. Same time, different workout!
Monday, December 8, 2008
December 08, 2008
AM JogoFit
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
V-Ups
Air Squats
Pushups
L-Leg 18" Step Up with 20 lbs Med Ball OH
R-Leg "18"... "
11:XX
Then 21-15-9
Hamster Wheel Crunches
Hamster Wheel Leg Curls... LEG CURLS!
Then Ham String Stretching Stuff with a jump rope.
Notes: Well, I was the last one to finish the 10 to 1 workout thing. My v-ups, Squats and Pushups were very fast but my step up things were done wrong or way too slow. I may have even missed a round or two because of early morning brain slow. and still was the last to finish. I did not do any of the "Post workout... workout" stuff because I did not want to. Leg curls and crunches may be great but I would rather do something else so I did. I am sure that this was a physically demanding workout but it was not for me.
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
V-Ups
Air Squats
Pushups
L-Leg 18" Step Up with 20 lbs Med Ball OH
R-Leg "18"... "
11:XX
Then 21-15-9
Hamster Wheel Crunches
Hamster Wheel Leg Curls... LEG CURLS!
Then Ham String Stretching Stuff with a jump rope.
Notes: Well, I was the last one to finish the 10 to 1 workout thing. My v-ups, Squats and Pushups were very fast but my step up things were done wrong or way too slow. I may have even missed a round or two because of early morning brain slow. and still was the last to finish. I did not do any of the "Post workout... workout" stuff because I did not want to. Leg curls and crunches may be great but I would rather do something else so I did. I am sure that this was a physically demanding workout but it was not for me.
Sunday, December 7, 2008
December 06, 2008
Am CrossFit
Urban CrossFit
1st 1 on 1 Training with Craig
After working on technique on Squat, Row, and Pushup:
500m Row
50 Squat
50 Push-up
400m Row
40 Squat
40 Push-Up
300m Row
30 Squat
30 Push-Up
200m Row
20 Squat
20 Push-Up
100m Row
10 Squat
10 Push-Up
19:36
Notes: Push-Up was solid, Squat was fixed and Row needs work. Did 40 Push-Ups in a row.
Thursday, December 4, 2008
December 04, 2008
PM CrossFit
JoGo
"The Free Range 15"
135#/95# Clean and Jerk every 15 seconds for 15 minutes for max reps up to 60.
The clean must reach full squat depth (no power clean) and bar must go overhead with full hip extension by the end of the 15 seconds or the rep does not count. No doubling/catching up.
Could not read the Writing On The Wall very well so I made guesses on some names.
RXers:
60 @ 135# Ben
58 @ 135# Brad Sim
54 @ 135# Travis J.
48 @ 95# Emilie H.
47 @ 135# Jonathan
39 @ 135# Ryan
43 @ 85# Lynn
53 @ 115# Justin
43 @ 65# Kaci
60 @ 85# Dug
60 @ 45# Liz
Power Cleaners (Morning/Art Classes except Walt):
60 @ 135# Walt
60 @ 75# Emy
60 @ 75# Carolyn
60 @ 75# Cari
60 @ 115# Josh
60 @ 105# Mike
60 @ 95# Travis H.
60 @ 95# Brad
60 @ 65# Elisibeth
60 @ 65# Nel
55 @ 55# Becky
55 @ 55# AJ
60 @ 45# Alyson
60 @ 35# Nau
60 @ 35# Delynn
Jerk @ 85#
41 Jeff
Notes: This one was my own special brand of fun that I cooked up and asked Emilie/JoGo if I could do sometime. Emilie liked it and decided to share with the group. She came up with name.
I did 4 Clean and Jerk and 50 Clean and Thruster and skipped 6 reps from fear of missing. I feel that I could have done at least 2 more if not all but I apparently did not fully have my mind right. I would like to give this a try again in a few months.
Wednesday, December 3, 2008
Tuesday, December 2, 2008
December 02, 2008
AM CrossFit
JoGo
5 min TGU
KB Workout @ 16 kg for max total reps
5 rounds of:
R-Arm Snatch for 30 seconds, 15 seconds rest
R-Arm Renegade Row for 30/15
L-Arm Snatch for 30/15
L-Arm Renegade Row for 30/15
R-Arm Press for 30/15
American Swing for 30/15
L-Arm Press for 30/30
R1 R2 R3 R4 R5
18 16 12 13 16 R-Snatch = 75
18 11 12 16 14 R-Row = 71
15 12 14 14 12 L-Snatch = 68
11 11 10 13 15 L-Row = 60
09 09 09 12 12 R-Press = 51
19 18 17 15 16 Swing = 85
09 06 10 09 08 L-Press = 42
99 83 84 92 93
Total: 452
Monday, December 1, 2008
December 01, 2008
AM Swim
WWU Rec Center
400 y: 6:43
50 y: 0:29
Note: Cut swim short in hopes of getting the final shot for my fog series. No luck.
PM CrossFit
WWU Rec Center
10 (*6) rounds with 20 lbs. weight vest:
160m run (length of indoor track)
10 pull-ups
*10:32
Notes: Stopped after 6 rounds due to chafing (intended 10). Must use rash guard next time. Otherwise, the weight vest worked like a charm. An evil charm given to the damned!
After suffering the 3" and 6" scabby rashes from "Kettlebell Hell", and the blood oozing from the blisters also from KBH, I figured I would quit and chalk it up to experience.
Because it was the evening at the Rec. Center, there were mobs of people doing partial whatevers everywhere. This made it difficult to do the pull-ups after each lap because I sometimes had to wait for the bar. This kept Pukie in check which was ok with me.
Next time I use the vest I will do 1/2 Murph (1/2 mile run, 50 pull-ups, 100 push-ups, 150 squats, 1/2 mile run), wear a rash guard, do the workout in the morning at the Rec Center.
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