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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