Josh Bridges 7:14, Michelle Kinney 8:36. Post time to comments.
Time: 19:44
Actually tried to do the main one as much as I could and not the scaled workouts with the lighter dead lifts.
Still had to do the squat muscle ups and my GHD sit-ups were a bit modified but man, that dead lift was the killer for me. Was able to do the first 10 in a row, after that I broke them up in two sets of five.
Wednesday's WOD:
Perform the following tests:
L-sit for time. (4 secs, meh) Handstand walk for distance. (not happening) Chest to bar weighted pull-up for load. (can only do body weight) Snatch 1 rep for load. (95#, don't want to go more due to not having rubber weight plates)
I sucked on this WOD. Later that night I went for another 10 mile bike ride to get some more cardio in for the day.
Post by oldskoolboarder on Aug 7, 2011 12:33:50 GMT -5
First WOD since last Saturday. Spent the last week doing moderate to strenuous hiking in the Grand Tetons and Yellowstone. Spotted mother moose and calf, bull moose, elk herds, 14 point bull elk (SO COOL), herds of bison (including the one that stopped traffic walked in front of our car), marmots, big horn sheep, etc.
Phew, tough today w/ the long break. Last week I learned I'm built for sprinting, long endurance activities wear me out, but mostly bore the shit out of me after about an hour.
Sun DIY WOD
5 sets of 5 ring dips w/ red band
3x Run 400m 20 double undes 20 air squats 20 abmat situps 15 ring rows
23:54, including the 30+ sec it took find the damn lost abmat during the 1st round
CYE October 2007 Winner - Most miles 37.08!!!!!!!!!!!
That's one of the things that my wife and I want to do badly, is to go hiking. Kinda of hard right now with the kids, but I might try to arrange a weekend getaway to do that.
Friday's WOD:
WEDNESDAY 110803
CrossFit Games Event 8
Complete as many rounds and reps as possible in Three minutes of: 20 calorie Row (subbed 20 45# SDHPs) 30 Wallball Shots, 20 pound ball (20# thrusters) 20 Toes to bar 30 Box jumps, 24” box 20 Sumo-deadlit high-pull, 108 pound kettlebell (bar with 95#) 30 Burpees 20 Shoulder to overhead, 135 pounds ( 95#) 120 foot Sled pull, sled plus 165 pounds (didn't do)
There was no way I would get too far in three (3!?!) minutes so I tried the whole set as shown but didn't do the sled pull at the end. Also didn't track my time. Good workout, though. But since I am behind a couple of days on the CF website, I know that we'd have to do this two more times (once for six minutes and then a complete workout for time).
Later went on a nice ~5 mile bike ride with the wife.
I needed some more rest so chose to rest the whole weekend and not just Sunday. Then I would attempt the same workout again on Monday:
Monday's WOD:
FRIDAY 110805
CrossFit Games Event 10
For time: 20 calorie Row (subbed 20 45# SDHPs) 30 Wallball Shots, 20 pound ball (20# thrusters) 20 Toes to bar 30 Box jumps, 24” box 20 Sumo-deadlit high-pull, 108 pound kettlebell (bar with 95#) 30 Burpees 20 Shoulder to overhead, 135 pounds ( 95#) 120 foot Sled pull, sled plus 165 pounds (didn't do)
I didn't accurately time myself but it was about 22 minutes. Tonight's workout will be a bear...Crossfit Games Master Chipper workout.
Post by oldskoolboarder on Aug 9, 2011 13:21:03 GMT -5
Good on you for following the CF Games WODs so closely. Sounds like you need to follow the Spartan Race WODs on FB. Those include ones w/ 1 mile sprints and 20 burpees 5 TIMES.
CYE October 2007 Winner - Most miles 37.08!!!!!!!!!!!
Run 400m 9 power cleans (155/105) - I ended up with 115# which my coach said was too light...after I tried to take 20# off and shamed into a half decent weight. Glad he did, 145# is my clean PR 12 24" box jumps
I managed 5 full rounds with 5 seconds to spare.
Also got a new pair of yellow CF Reeboks. Coach picked up a pair of overstock, cool since they're not available till January.
5 full rounds, huh. 3/4 of that 20 minutes would be running for me. Tuesday's WOD:
Sunday 110807
CrossFit Games Masters Chipper R’xd For time: 10 Handstand push-ups 20 Wall ball shots, 20 pound ball to 10’ target 30 Toes-to-bar 40 Power cleans, 135 pounds 50 Burpees 60 Sumo deadlift high-pull, 75 pounds
R’xd reps : Pack Weight Sub 40# Thruster for Wallball Power Clean with 95# SDHP with 55#
Time: 25:13
I did the similar subs as someone on crossfitbrandx.com and he had a time of 17:41, so it gives me something to work towards. For handstand push-ups, I had to put my feet against the wall and walk backwards as much as I could so that was another scaled exercise.
Wednesday's WOD:[/b][/u]
MONDAY 110808
Four rounds for time of: Row 500 meters Rest 3 minutes
Had to drop down to 105# because we had to clean it off the floor. That was tricky cuz I had to deadlift it onto my quads then shove my arms underneath before it slipped off. On the 2nd round, I had to do reps of 7. On the pull ups, on the 2nd round I was down to reps of 3. Sheesh. And then on the 3rd run, I had to walk a little because I pretty much bonked. Man, that was a tough one today.
This pic is from a new app we're using that lets us track workouts/WODs on a new iPhone app.
Nice job on getting that last WOD just over 20 minutes. So how easy it is to set up your WODs on that app? So far I've just been using this forum, haha.
OK, Friday's WOD:
TUESDAY 110809
Overhead Squat 3-3-3-3-3 reps
Post loads to comments.
Had to be careful because I'm not using bumper plates:
45#, 55, 85, 95, 105
From my old comment on page 2 about OHS: "I was not getting low enough on my squats with 95# so I switched to 65# on the last set to correct my form. I think 75# is probably about my range."
I started off low because I know I had trouble with these but it felt good to know that I have been getting better. Though with the comment it was 10 reps I think I can probably up to 95# at 10 reps maybe.
Should have did something later (cardio maybe) but I was lazy. Saturday WOD:[/u]
THURSDAY 110811
Complete as many rounds as possible in 12 minutes of: 400 meter run 5 Deadlifts
Finished around 1700m and 20 deadlifts at 12 minutes.
We went to the park later and the wife challenged me on an obstacle course through the playground area (climbing rock walls, using only upper arms to get across the horizontal ladder, etc.). It was a race instead of individual times and I ended up losing. But it was so fun. Going to do that again at the park.
Today was a rest day but ended up playing football and basketball which I needed the additional cardio. Tomorrow is "Gator", it's going to be tough.
Post by oldskoolboarder on Aug 14, 2011 23:53:13 GMT -5
Our gym subscribes to the app so we get it for free. But we have to pay $1/mo IIRC to pay for the tracking. Our coach puts up the WOD in the morning and then we can see it on our app that day. When we do the WOD, we post up results on our app calendar.
In the interest of trying to lose a 'little' weight, I've tried to adopt a bit of the paleo diet. I'm trying to cut down my 3 beers/day (yeah, I know it's a lot...) and replacing it w/ the Sodastream carbonated water (no flavor). Been cutting out a lot of bread and rice (so no more sandwiches and burgers today w/ no bun). It's only been 6 days but when I ate a lot of carbs at lunch (Chinese dim sum) I did feel a bit bloated. I'm still eating ice cream and cheese, I ain't crazy...
BTW, we're nearing your 1 month mark. I'm curious on your Crossfit feedback when you have time to really think about it.
Post by oldskoolboarder on Aug 16, 2011 16:29:20 GMT -5
Jerk 5-5-5-3-3
95#-95#-95#-115#-125#
I paired up w/ a kid going back to school at USC. He was working hard today but I had to drop 20# from him, can't keep up...yet.
WOD 12-9-6-3
Power Clean (185/115) - I did 125# Ring dips (used purple band, which is the last before no band)
6:43.
W/ 185# for RX, that'll be a while till I get there.
Just came off probably my best vball season in 10 yrs. Defense is faster, I'm swinging more consistently and much harder that I have been in years. Most nights I ended up being the go to hitter since I've been doing so well, doesn't hurt that I was paired w/ our entire gym's best setter too. I've been able to get over guys 6" taller than me that tend to dominate me, not this season. My jousting was on fire, most likely because my shoulders are stronger and I'm able to hold position and push it back w/ more force than before. I attribute it to all the squats/KB swings that helped get my hop back.
Eight rounds for time of: 185 pound Front squat, 5 reps 26 Ring push-ups
Big Dawgs as Rx’d
Women - 135
The Porch Eight rounds for time of: 135 pound Front squat, 5 reps 26 Ring push-ups
Women - 95
Pack Five rounds for time of: 95- 115 pound Front squat, 5 reps 26 Push-ups
Women - 65-75
Puppies Five rounds for time of: 15-25 pound Front squat, 5 reps 15 Push-ups
I had to do the Pack for this one, boy it was rough. First round of push-ups I did use the "TRX bands" but they were so hard, struggled to get 26. Second set of push-ups I used the push-up handles and after that I just did hands to floor. Front squat was with 115#. Time was around 15 and a half minutes.
After football and basketball on Sunday I was so sore and really struggled on that WOD.
Tuesday's WOD was:
SATURDAY 110813
Behind the neck Jerk 1-1-1-1-1-1-1
Post loads to comments.
Compare to 110314.
But without having bumper plates and even more importantly with how sore I was I needed that day of rest so I skipped this one.
I will try to get around to posting my thought of Crossfit (and how it compares to Doc Horton's P90X) this week.
Adding "rings" into the equation makes things so much more difficult.
Post by oldskoolboarder on Aug 17, 2011 13:04:40 GMT -5
Kudos on the ring pushups. Those're HARD. Every time I try a few unassisted ring dips, my arms shake all to hell. I must admit I watched the ring handstand pushups and I'm tempted to try it. My luck, I'll come crashing down in the garage...
For pushups, what helped me w/ form and strength was just going w/ the games version whenever we have to do them for warmups. When you come down, drop your chest and lift your hands off the ground a few inches. Then push back up. It forces me to go all the way down and not cheat. My rings are setup now for ring rows, need to try the ring pushups tonight.
Oh yeah, I remember watching them do that but I forgot about it. Need to start trying push-ups like that. But that first set of ring push ups took me a while. My time for that WOD was pretty bad, haha.
Ring handstand pushup, it doesn't even seem possible. When visiting crossfit the other day to get my workout I was amazed at this picture alone:
Post by oldskoolboarder on Aug 18, 2011 19:53:15 GMT -5
Front squats today. Been a while (aside from the zerchers) so I started slow, as pointed out by my coach...
Strength: 5-5-5-3-3
115#-125#-135#-145#-155# (last one wasn't too hard)
WOD AMRAP in 10:00
20 double unders 10 knees to elbows 10 lunges (you can walk 'em or jump 'em. I chose to jump.)
4 rounds + 34 reps. I was slowed w/ the 5th KTE and rushed the lunges but only made it to 4. 6 more for a 5th round. Grrr.
I noticed that yesterday was my 1 year anniversary at Crossfit. Last year I started deadlifting @ 105#, jumping on a box for pull ups, push presses at 65#, etc. Today I can deadlift 305# (2 mos ago), press 145# (1 mo ago), and rattle off 63 pullups w/ no assistance in a single workout. Yeah, it's been a good year, fitness-wise.
CYE October 2007 Winner - Most miles 37.08!!!!!!!!!!!
Post by oldskoolboarder on Aug 21, 2011 0:03:09 GMT -5
Strength:
Handstand pushups 5-5-5-5-5
These I did w/ the jetpack. Blue band on the bar and green on my back.
I wanted to try blue-blue but ran out of time and got rushed because of the crowded class today. Hopefully I can pull of some kipping ones off a wall on the end of the cycle.
I'm 175# but it was too much work to carry plates for that so I went w/ 185# so I could just use 45# and 25# plates w/ the 45# bar.
We only have 7 C2 rowers so we had to split. If you came to the rower and it was full, you ran. I kinda hate rowing (so I should've done it...) so I ran/row/ran, even though it was empty at the 3rd round. Thought I don't feel too bad since the lead guy did the same.
13:10 ~RX (because of the run vs row)
Level 1 certification is sub-15 minutes. The wife and I figured the run can save you about 20 to 30 sec per round so that still brings me in on time. The killer for Level 1 (for me) is the row which has to be 1K sub 8:10 for men. My normal pace is a bit slower than that, needs some work.
Tomorrow's a rest day, even though I've got nothing planned. But the kids start school on Monday so we're shopping to get them squared w/ new clothes and snacks. My vball is on break for 3 weeks so Monday I'll be back at it, making this coming week 4x for crossfit. Though I'll be doing Monday on my own at our work gym.
With a continuously running clock, do one pull-up and one handstand push-up the first minute, two pull-ups and two handstand push-ups the second minute, three pull-ups and three handstand push-ups the third minute... continuing as long as you are able. When you cannot complete the required number of reps for either exercise, continue only with the other as long as you are able.
Use as many sets in any order each minute as needed.
Post number of minutes successfully completed for each exercise to comments. Their sum is your score.
I could only do 6 full pullups by the time I got to them and failed on minute 7. For HSPUs, I substituted a 95# barbell shoulder press and failed on the 10th minute. So I guess my score is 14 (6 pullups and 9 shoulder presses).
Thursday was a rest day, I savored it. Finally started to be not so sore from last Sunday playing football and basketball.
Friday's WOD:
TUESDAY 110816
Run 5K
Post time to comments.
Compare to 110209.
Time was 30:34. I was pretty happy with it, esp since I knocked off about 5 minutes from my last time.
Saturday's WOD:
WEDNESDAY 110817
“Bradley”
10 rounds for time of: Sprint 100 meters 10 Pull-ups Sprint 100 meters 10 Burpees Rest 30 seconds
I was able to do all of the pullups for the first round (yay! only two away from my PR from last year), but after that I had to do jump pullups if I was going to be able to get close to pulling off all 10 rounds. Burpees are still a killer. Final time was 38:23. It was long but I'm glad I did all 10 rounds instead of doing the modified WOD of 7 rounds.
Today was a rest day but ended up playing football again. Hot day but I'm not sore like last week, we'll see how I feel tomorrow morning, though. Need to practice those double unders still.
I noticed that yesterday was my 1 year anniversary at Crossfit. Last year I started deadlifting @ 105#, jumping on a box for pull ups, push presses at 65#, etc. Today I can deadlift 305# (2 mos ago), press 145# (1 mo ago), and rattle off 63 pullups w/ no assistance in a single workout. Yeah, it's been a good year, fitness-wise.
That's awesome. I notice myself getting stronger even though I'm not losing the weight as fast as I did with P90X. Also, I'm eating relatively good, though not as good as I did last year when I lost the weight.
I think that if you want a fast body transformation, P90X is going to give you that. It really is tough, and as soon as your body starts to adjust to where the workout isn't as bad, it will switch up on you. That, and on you main weight days, you still have to do the ab ripper workout which is another 17 minutes that is rough. Definitely didn't look forward to those after completing the main workouts.
But I think P90X is good only for the short run. Some people will take a week or two off and then go through the whole thing again. Can't see how they can do it. Yeah, it is tough on your body but it's also nice to have a change of pace as watching the same DVDs over and over can get monotonous. I didn't mind it as much but my mom wanted to kill Tony Horton by week 3.
Crossfit is a really good thing to do as a lifestyle change. So much variety and if you're in it for the long haul you can see how much you've grown when you compare your WODs to older WODs. And I like how you have other peoples' workouts to compare to. Not only for a gauge of how you're doing but it really helps to motivate. If you're a competitive person, it's almost like another sport doing it by youself. But with the CF competion, you see how it really is a sport on a whole new level.
That and you're not dreading the workouts like I did with some of the P90x ones ("ugh, Legs & Back today...I'm gonna be hurting"). I don't look forward to some of the military WODs cause I know they're brutal but since it's still something different it's not so bad.
As far as intensity of the workout. CF seems to me to hover around 8.5 (on a scale of 1 - 10) and easily getting to 10 many times on the workout. P90X varies between 6.5 - 10 but since the workouts last about an hour they can be tough. With Crossfit, if you do just the WOD it will be brutal but it doesn't last too long.
I appreciate both, but Crossfit is something I can see myself sticking with for a while. I will eventually take a break and do another session of P90X or the 12 Week Video Trainer, but Crossfit will probably be my main go-to for awhile.
Post by oldskoolboarder on Aug 21, 2011 23:16:04 GMT -5
Thanks. Good feedback.
I agree, Crossfit seems fitting as a lifestyle change. Does help that both of us in the house like to do it. Our box has Crossfit Kids starting next month and both our kids are chomping at the bit to start as well.
CYE October 2007 Winner - Most miles 37.08!!!!!!!!!!!