Today I completed this WOD posted a few days ago:

Weighted Pull-ups
1-1-1-1-1-1-1

25#-45#-55#-65#-70#-80#(fail)-75#-80#(fail) -did one extra; really wanted 80 pounds

3/16/2010 2:56:54 PM

500m row 1:45

then did another 1500m, so 2000m row in 8:04

legs are still feeling the TRI from Saturday

3/16/2010 7:59:21 PM

3 rds of:

30 75lb power snatches
30 20lb wallballs

Not fun, especially after our hella tough front squat workout on Wednesday.

3/19/2010 5:44:41 PM

Heavy Deadlifts up to 3RM

then
5 rounds for time:
5 Deadlifts, 225
10 Burpees
4m 59s

2 hours later...

3 mile run (really hilly)
24m 31s

3/19/2010 9:57:05 PM

Deadlift and burpees is a nasty combo.

Try doing tabata with these, they're worse.

20 sec deadlift, 10 sec rest, 20 seconds burpees. Repeat for up to 4 minutes. Anymore than that, your form suffers a bit. But maybe some of you can do more.

3/20/2010 5:47:16 PM

Did

100 Pullups
100 Pushups
100 Squats
100 Situps

for time (partitioned)

27:30

ripped off my calluses

3/20/2010 8:47:50 PM

Yesterday:

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Chest-to-bar pull-up
Box jump, 30 inch box
GHD sit-up (hooked feet under squat rack; sat on back of biggest exercise ball available; full extension; pretty close and the best i could do without the GDH setup)

12:27 (guy kept working in on me during the thing, which threw my time off by :30 to a minute)

3/24/2010 12:57:18 PM

Today's WOD:

40 double unders (subbed 80 rep jump rope)
30 box jumps
20 kettlebell swings 1.5 pood (subbed 40#)

Time: 21:22

Friday

1 rep snatch 115.

3/29/2010 3:50:53 PM

Today's WOD

7 rounds for time of:
185# front squat - 3 reps (Subbed 145#, in retrospect probably should have gone to 155)
7 L pull-ups

Time: 10:50

3/30/2010 2:02:12 PM

Weighted Chin-Ups 5RM
Press 5RM

21-15-9
Snatch, 70lb
Wall Ball, 20lb

can't remember how long it took...I think around 11mins

3/30/2010 7:51:49 PM

So I did "Kelly" for the first time yesterday, 32 mins flat.

5 rounds of 400m, 30 20lb wall ball and 30 24in box jumps

Just an overall tough workout.

3/31/2010 3:17:25 PM

^yeah, I hate that workout

3/31/2010 3:38:30 PM

Overhead Squat 5-5-5-5-5 reps

65-75-85-95-105-115

Ass-to-grass. These things were deep.

Finished it off with one at 120#

Hoping to hit 135# next time I max out OHS.

4/7/2010 5:01:25 PM

filthy 50 today.

4/10/2010 10:30:56 PM

Did Fran today. But spiked it with 21-15-9 calorie row.

Thrusters is my least favorite lift. It's like a power clean, front squat, and overhead press all in one. Not fun!

What's everyone's least favorite/favorite?

[Edited on April 14, 2010 at 9:31 PM. Reason : mmmmmmmmm]

[Edited on April 14, 2010 at 9:37 PM. Reason : mmmmmmmm]

4/14/2010 9:31:08 PM

fran by far

i get that copper/metallic taste in my mouth

then maybe burpee/squat workouts

4/14/2010 10:22:19 PM

haha, yeah i ended up unconscious on the floor last time i did Fran (few weeks ago)

4/14/2010 11:14:14 PM

Nasty Girls, Murph, and Cindy are my favorites in order

4/15/2010 1:53:27 PM

another one i hate is the


For time:
400m x 4
50 squats x 4

shit looks easy on paper but fucking A if your legs just dont want to stop working all together by the end of it.

4/15/2010 2:49:08 PM

I've done

5 rounds of
400 m runs
25 burpees

Killer cardio workout. I think this was an HQ WOD if I remember right.

Loved it.

haven't done it this year

4/15/2010 6:23:30 PM

Anyone doing Jason Khalipa's weekly challenge?

4/22/2010 9:32:57 PM

what is it?


and considering he is an absolute monster, I doubt i could keep up unless its scalable.

4/23/2010 5:24:09 PM

He posts it weekly at http://www.crossfitsantaclara.com/.

This week was:

3 rounds
15 hang power cleans
15 burpees

For women, RXed was 95#, I couldn't do it, even at 85# I was going so slow.

4/23/2010 8:55:53 PM

Timing of the pollen outbreak was pretty good. It was about time to take an extended break from the gym, and as an asthmatic the green/yellow haze was making it super hard to breath. Ended up taking two weeks off.

Hurt to come back, but it was a good hurt:

From crossfit main:
30 HSPU (subbed 80# press/push-press)
40 pullups
50 kettlebell swings 1.5 pood (subbed 1 pood; highest weight at Y)
60 situps
70 burpees

30:01. Not a good time, but had to start back somewhere.

4/28/2010 11:24:59 AM

Not a good front squat workout, but did:

3-3-3-3-3

115-135-145-155(2)-155(2)

4/28/2010 1:57:16 PM

My sister is getting her cross-fit training certificate (I believe that's what its called) in Wilmington in a couple weeks. She's pretty excited, but not really looking forward to getting worn the fuck out over the weekend. Sounds like it could be worse than the competitions she's been in.

4/28/2010 2:00:04 PM

^^ I'm about to go do that workout

4/28/2010 2:24:27 PM

^^^^^^ Fran is definitely one of my least favorite workouts too and I'm doing it again Friday for the third time. My first time back in December took me around 17 mins, second time back in Feb. took me around 14 mins, I'm hoping to get to the 10 min mark this time.

Anytime I walk in and see thrusters on the board as part of a WOD I instantly want to turn around and leave.

4/28/2010 2:50:29 PM

45-75-105-135-135

135 is PR for me

4/28/2010 10:16:01 PM

wow...a few of her entries made me cry. RIP...
http://amandaredmiller.blogspot.com/

4/29/2010 5:15:30 AM

Did the "official" Xfit warmup last night, then the 5x3 front squats with 185, 195, 205, 225, 225...then 100x jump rope double-unders (in sets of 20)

4/29/2010 11:36:19 AM

85-105-125-135-145 (i think i started off a little too light)

then did 5 sets of 3 push press

95-115-125-135-145 (2)

4/29/2010 8:27:42 PM

I'm officially in the sub 10 min club for Fran! I finished this morning in approx. 8:45. I say approx. bc I had a timer issue, but overall a vast improvement since my last attempt.

4/30/2010 11:28:29 AM

^ Are you going full weight and doing the pull-ups without assistance?

4/30/2010 11:51:59 AM

if 95lbs is full weight, then yes. and no assistance with pull-ups although i do kip. if i can get quicker with my pull-ups i think i can drop a good minute off of my time.

4/30/2010 3:01:53 PM

I think my best time was just a little under 8:00, doing 95 lb thrusters and only kipping on the last few of the pull-ups.

but that was about a year ago...the last time I did Fran, I passed out on the floor.

4/30/2010 3:23:07 PM

yea no way i could do 95lbs all the way through.

i usually scale down to 75lbs and finish in the 5-6 minute range

4/30/2010 3:24:17 PM

if you're finishing that quickly, why not do it as rx'd?

4/30/2010 3:32:11 PM

because im afraid im gonna end up like you and pass the fuck out on the floor


i havent done it in awhile and my squats/shoulder press workouts have all increased weight wise. so yea i'll try it one of these days.

[Edited on April 30, 2010 at 3:43 PM. Reason : a]

4/30/2010 3:43:19 PM

shit last night was fun


Five rounds of:
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats

25lbs
30lbs
35lbs dropped after push
40lbs dropped after clean and push
40lbs dropped after clean

by dropped i just mean i put the weight down b/w exercises

[Edited on May 6, 2010 at 5:44 PM. Reason : a]

5/6/2010 5:43:44 PM

I just finished that workout...it was harder than I thought it would be.

I started with the "official" warmup:

3x10 continuous circuit of push ups, dead hang pull-ups, sit ups, 70 lb kettlebell swings (sub'd for back extensions), overhead broom handle squats, and "samson stretch"...

then I did that WoD with 65 lb dumbbells, and except for the first round, I had to stop for 30 seconds or so in the middle of each round (after the push presses on the 2nd round, and after the hang cleans in the 3rd and 4th rounds). I didn't even bother to increase the weight...I should have started at 50 lbs or so.

5/6/2010 5:54:09 PM

http://www.youtube.com/watch?v=MElygxq8OfM

Did this WOD with a girl friend last Sunday. 3 minutes in I was already sweating in a ACed gym.

HOLY QUADS

5/6/2010 6:00:57 PM

^^yeah that WOD took me by surprise

I started at 50 for the first 2, dropped to 45 for the next 2, and then used 55 on the last set

5/6/2010 7:57:13 PM

in case anyone ever wants to mix it up, my gym usually comes up with conditioning that's different than the main site:

http://www.ultimatecrossfit.com

and anytime you're in charlotte, drop on in for a workout.

[Edited on May 7, 2010 at 10:10 AM. Reason : asdf]

5/7/2010 10:10:00 AM

What are the drop-in rates for some boxes that you guys have visited when out of town?

My friend went out of town for work to NJ and he told me the drop-in fee was 35 bucks at one particular affiliated. I didn't ask which.

5/7/2010 4:22:33 PM

I think it varies, but in my limited experience a lot of gyms won't charge you anything for a one time visit. I know when I'm back in town I hit up Triangle Crossfit and the owner, Clay, doesn't ever charge me. I'm pretty sure my gym here in Charlotte handles it the same way.

BTW, check out Triangle Crossfit if you're in the southern part of Wake county. Small gym, but great atmosphere and Clay knows his stuff.

http://www.trianglecrossfit.com/

5/7/2010 4:49:33 PM

35 bucks is ridiculous

5/7/2010 7:50:00 PM

hell, i think $10 for a drop-in visit is ridiculous. $35? Who in the hell pays that for one gym visit?

5/8/2010 6:04:23 AM

swam 750m

Crossfit warmup

Squats 1RM: 275, 295 (fail, snagged on rack and threw me off balance), 295, 305 (didn't go down quite as far as normal, but, still a reasonable squat)

Shoulder Press: 135, 155, 165 (fail)

Deadlift: 315, 365, 385, 405


yeah, I know, the squats need work.

[Edited on May 8, 2010 at 11:36 AM. Reason : I can rep 225 on front squats, though]

5/8/2010 11:36:00 AM

I have never tried any Crossfit workouts, but I hear a lot about them. I'm thinking about giving it a go.

Current schedule is:

Sun: Chest/Back
Mon: Swim/Run
Tue: Shoulders/Legs
Wed: Swim/Run
Thu: Arms/Bike
Fri: Run(Long distance)
Sat: [Rest]

5/8/2010 1:40:48 PM