J.T.

Warm-Up:
250 jump ropes
5 min. punching bag
20 Ring Rows
10 KTC's

J.T. (Packish):
21-15-9
HSPU (toes on bench)
Ring dips (2 bands)
Push-ups

Time: 9:32
21 - 3:52
15 - 3:36
9 - 2:04

Seriously misleading:)... after the HSPU, the ring dips were so hard and forget about the push-ups! I was doing them in 5's on the first round. I was doing the ring dips in TWO's in the second round. I switched to knees on the bench for the HSPU's after the first round.

"Cindy"

Picture taken from "Power Athletes Magazine" in an article on getting that first pull-up.

Warm-Up:
5 min. jump rope
20 Ring Rows
10 Ring Dips
20 ball sit-ups
10 HSPU progressions (toes on bench)

"Cindy" (Pack):
Complete as many rounds in 12 minutes as you can of:
5 Pull-ups/5 Ring Rows
10 Push-ups
15 Squats

Rounds: 10 + 5 Ring Rows

QUAD KILLER! I doubt I'll be able to walk tomorrow after this workout (and yesterdays). Ring rows were the strong part in this for me, push-ups got weak around round 6 and the squats hurt from the get-go:).

"Cindy" (Pack)

Well, I am exhausted from our weekend:). Lots of fun family time and we went to a St. Louis Cardinals game (which was a blast despite the rain), but there was just so much driving involved that the thought of getting back in the car to go to work this morning makes me want to scream!

Did little to no activity, just didn't have the time. I got in two 15 min. jogs with the dogs on Saturday morning, but that was it.

I'm happy to get back into the routine of working out and eating zone again. I always hate having to eat out, b/c I have a really hard time eating veggie zone out.

Oh, and I've decided to quit the burpee challenge. I made it to day 55, but I don't want to dread working out every day like I have since about day 40:). I'll just call it a day with meeting half of the burpee challenge and try not to feel like a total failure:).

Warm-Up:
5 min. jog
20 ball sit-ups
10, 15# KB Swings
10 KTC's
+ a few minutes jump rope with new speed rope (what a difference!!)

"Cindy" (scaled to Pack):
Complete as many rounds in 12 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Total Rounds: 6 rounds plus 5 pull-ups & 10 push-ups

In Round 6, I did 5 knee push-ups. All pull-ups were with 2 bands.

CFHQ WOD from 5.17.09

I amaze myself sometimes:). I got up an hour early this morning to take my dog running with me for 30 minutes. I usually can NEVER get out of bed early, but I switched up my cell phone alarm rings, so maybe that helped. That and Adam was nice enough to shake me a little when my alarm went off:)!

I want to try to do something exercise-ish in the mornings. Whether it's burpees or running or swimming (maybe) or yoga. Just so I can start my day with activity instead of just dragging along.

I'm not sure if I can do 35 reps of band-assisted pull-ups for this WOD, but I'm going to give it a shot. I might scale it back to 20, though.

Warm-Up:
5 min. jog
57 Burpees
20 ball sit-ups
10 KB swings, 15#s
10 KTC's
20 Burpees

CFHQ WOD from 5.17.09 (scaled to Pack)
Three rounds for time of:
100 ft Walking lunge, carrying 15 pound dumbbells
16 inch Box Jump, 20 reps
Band-assisted pull-ups, 35 reps

Time: 11:44

BUT I only completed 2 rounds and I scaled them back further than the scaling above. The lunges were ~50ft. each, and I only did 15 band-assisted pull-ups per round. Really disappointed with this, but I just didn't have it in me.

I was completely out of gas after the warm-up. And I had to finish up the last 10 of the burpees post workout.

Pre-workout, I took my other dog for a short walk. :)

Sit-ups & BE's

We got back from the beach yesterday afternoon and I'm beat. Why is it that vacations are so tiring? I guess it was all the drinking and being out in the sun. It was a blast, but I'm feeling a tad bit guilty since I did NO activity whatsoever for 5 days. No burpees, no running, drinking lots of alcohol and eating lots of bad food. I can definitely feel a difference when I'm not eating zone. I just felt lethargic all weekend & I was craving meat something fierce (which was probably due to my low protein intake).

Glad to be back at it... even though I might be dragging my ass this afternoon when I work out.

I figured I'd take it somewhat easy since I've got lots of burpees to make up, so I'm doing a scaled version of the CrossFit.com WOD from 5/14.

Warm-Up:
5 min. jog
44 Burpees
10 band-assisted pull-ups (1 band)
45 Burpees
10 KB swings, 20#s
46 Burpees

GHD's & BE's (scaled to Pack & no GHD):
Four rounds for time of:
20 ball sit-ups
15 Back extensions SUPERMANS instead

Time: 4:26:33

Didn't have it in me to do all of these burpees today. I did reverse order, so I started with 46, then did the pull-ups, then did 45. I'll do 44 tomorrow, and 47. Hopefully this will get me caught up by the end of the week.

I had some pain in my upper back after the burpees & DB swings; I think b/c I was compensating for tired legs:). So, I decided to sub supermans for the back extensions just to be careful.

Might work on front squats tomorrow... haven't done anything heavy in what feels like forever.

"Hansen" (plus Tabata)

Another new Hero WOD today and this poor guy looks like a baby. They look younger and younger every time.

This plus Tabata from yesterday might do me in:).


Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).
(Picture from CrossFit.com)


Warm-up:
(Warm-up for "Tabata Something Else" + "Tabata Something Else")
+ 32 Burpees



"Hansen" (Pack/Puppies combo):
Five THREE rounds for time of:
20# DB swings, 20 reps
20 Burpees 10 Burpees
20 Ball sit-ups

Time: 13:35
--Round 1: Didn't measure each round, just concentrated on finishing.
--Round 2:
--Round 3:
--Round 4:
--Round 5:

Found a great tabata clock online and it worked GREAT for yesterday's workout (that I did today).

PHEW! This was tough for me. I'm not going to double up again EVER (hopefully:)). I rested about 10 minutes between the WODs, but I ended up going easy (not in effort, but in output) on the Hero WOD which was a disappointment. I just didn't have enough left in the tank to complete the scaled version I had planned. I knew I'd never finish 100 Burpees, so I scaled it way back to only 30. Those 30 were even tough. :)

(Also mowed front & back yards today, got a blister... never get blisters or sores on my hands from working out... just yard work!)

"Elizabeth"

I'll be scaling to a mix of pack/puppies for Elizabeth today. I just can't do that many cleans with 55-75#s.

Warm-Up:
5 min. jog
5 min. jump rope
10 jumping pull-ups
10 push-ups
20 ball sit-ups
10 KTC's
30 Burpees

"Elizabeth" (pack/puppies):
21-15-9
Hang power cleans, 45#
Bench dips (x2, i.e. 42-30-18)

Time: 9:06:77

Whew, those 30 burpees were tough today. I was going to break them up and do 15 and 15, but once I got the first 15 (which were the toughest), I didn't want to have to do 15 again after doing something else in the warm-up, so I pushed on through the second set of 15.

Hang cleans were broken up as 15/6, then 15 & 9 straight through. Dips were broken up as 15/10/7/8/2, then 10/10/5/5, and lastly 10/8. My shoulders were burning big time on the dips. I've decided I don't like doing bench dips:).

Next time I'll go for the pack weight of 55 or 65lbs. The cleans were tough, but I think I could have pushed it more.

SDHP & Dips

Might do this workout today. I haven't quite decided whether I should take a week off and just rest, then come back and hit everything hard again or whether I should just keep going with the WOD's. I feel alright except for limited flexibility & tightness in my knee. I need to look up some stretching for this, I guess.

Basically, I'm just afraid that if I take a week off, I'll slack off completely and stop working out regularly.

Warm-up:
5 min. jog
5 min. punching bag
10 jumping pull-ups
10 push-ups
20 ball sit-ups
10 KTC's
10, 20# KB/DB Swings
27 burpees


WOD (Pack):
Five rounds for time of:
45# Sumo-deadlift high-pull, 21 reps
21 Dips (bench dips)

Time: 14:46:48
--Round 1: 2:21 (SDHP - 14/7)
--Round 2: 2:51 (SDHP - 7/8/6)
--Round 3: 3:08 (SDHP - 7/7/7)
--Round 4: 3:07 (SDHP - 7/7/7)
--Round 5: 3:19 (SDHP - 7/7/7)

Really tired on this one. Some of my SDHP's were gross, and I'll probably be feeling it in my back tonight/tomorrow. I guess I'm still feeling the effects of my horrible eating/drinking weekend. Plus, the unusually hot weather is probably taking a bit of a toll. No spring this year, I guess:). Let's see... what other excuses could I possibly come up with? :)

I've been trying to make a plan for when I'll visit my local affiliate (CrossFit NRV). The problem is that I want to make sure I get a full month's worth there to really test how it affects my performance, but I'll be out over a week in May and don't want to waste that time (& money). So, I've decided to continue to work out at home until May 20th or so (when I'll be back from vacation & my yearly conference for work will be complete). So I have less than 30 days to work up my nerve:).

"Michael"... maybe

I'm not sure if I'm going to do this WOD tonight, it depends on two things, work (i.e. having enough time to complete this after work and before our friends get into town) & my back (which is still SUPER sore and the BE's yesterday didn't help).

If I do this, I'll sub supermans for BE's, just to give my back a break. What's the deal with all the back work lately? This series has been heavy one. The last time I did this was last September and got around 25 minutes. Gotta blow that away this time:).

Warm-Up:
5 min. jump rope
10 jumping pull-ups
10 push-ups
20 ball sit-ups
10 HSPU progressions (shins on bench)
24 burpees

"Michael" (Pack):
Three rounds for time of:
Run 800 meters (~0.5mile)
35 Back Extensions (sub - supermans)
35 Sit-ups

Time: 20:20:21
--Round 1: 6:31 (@7.0mph on treadmill)
--Round 2: 6:55 (@6.5mph)
--Round 3: 6:54 (@6.0mph)

Felt really gassed on the running and my skipping lunch today probably accounted for some of the lightheaded-ness I felt. Basically just glad I finished and beat my previous time.

I plan to take the weekend off as rest. It all depends on how much I drink tomorrow and how late our guests stay on Sunday, though. Might hit up something light on Sunday. And I definitely want to try to get the burpees in every day. Otherwise it'll be like 75+ I'll owe on Monday... NOT a great way to start the work week:).

Happy weekend all!!

Filthy Fifty (or 35)

This is a beast of a workout, but I always feel super tough after I complete it:). I'm scaling to something of a mix between pack & puppies b/c I don't have the necessary equipment for a true Pack workout on this one (KB & wall ball).

Last time I did this was here.

Warm-Up:
5 min. jog
5 min. punching bag XX skipped this
10 push-ups
20 ball sit-ups
10 KTC's
23 Burpees

Filthy 50 (Pack/Puppies):
For time -
35 box jumps (16")
35 jumping pull-ups (on chair)
35 KB swings (20#)
35 walking lunges
35 ab mat sit-ups
35 push press (45#)
35 back extensions XX did 20 instead, back was hurting
35 wall ball shots (4-5#)
35 burpees
35 single jump ropes XX did 70 instead

Time: 26:32

Ugh... back soreness (w/some pain) today, guess I didn't do those deadlifts properly!! :(

Finished the box jumps in 2 minutes, the jumping pull-ups in 1.5 minutes. Got through KB swings & walking lunges (surprisingly hard after the jumping pull-ups & bj') at 10:30 on the stop watch. Sit-ups & push presses completed at 15:42. Push presses were done in reps of 5 except for the first 10. Wall balls complete at 19:40 and burpees at 25:45. The burpees seriously smoked me. The 23 beforehand probably attributed to this.

I LOVE this workout... hate it while I'm doing it (& said a few choice curse words as I was doing the burpees:)!), but I love it when I'm done.

"Nancy" - Day 72

I'm going to attempt the "Pack" level today. Whoo hoo, moving up in the world! ;)

I've noticed that Brandx has started posting "Buy-Ins" and "Cash-Outs"... I probably am not going to start these yet, the WOD is enough for me. It seems like I'm seeing these terms everywhere all of a sudden. Must be the new thing with CrossFit...?


Warm-Up:
5 min. jump rope
5 min. punching bag
10 push-ups
10 jumping pull-ups
20 ball sit-ups
10 KTC's
3 burpees

“Nancy” (Pack):
Five rounds for time of-
400m run (~0.25mile)
45# Overhead squat, 15 reps XX 10 REPS

Time: ~20:00 - I must have hit the stop button when I checked the timer after round 4. I'm really bummed about this!
--Round 1: 3:42
--Round 2: 3:57
--Round 3: 4:02
--Round 4: 4:03
--Round 5: ~4:16

I was really not feeling this when I started out. The warm-up was hard, and I was not motivated; the first two rounds of the WOD were the same. But while running on the third round, I started thinking about that video of the girls at the qualifiers and decided to quit being a negative nancy (pun intended) and to just get in the game. Second two rounds were miraculously easier with my head in the right place!

I decided to scale this back to 10 OHS reps because my form isn't so great and my arms were SERIOUSLY TIRED!:)

Sit-ups & BE's - Day 69

I'm scaling this to the "Pack" level per the Brandx site. Thank God there is some relief on the legs with this one:). Here's the last time I did this WOD (different scaling, though).

Warm-Up:
5 min. slow jog
5 min. jump rope
10 jumping pull-ups
10 push-ups
10 KTC's
5 headstand practices (HORRIBLE at this!)
10 burpees

SU's & BE's (pack):
Four rounds for time of:
20 sit-ups
15 back extensions

Time: 6:19
--Round 1: 1:27
--Round 2: 1:37
--Round 3: 1:39
--Round 4: 1:36

Serious burn on this one, but it was over fast! I love WOD's like this ;).

Lynne - Day 60

Today I'm going to scale this to a pack/puppies combo. I was going to just do the "puppies" scaling, which eliminates the bench press, but Adam called me a puss, so I'm going to try it out with him spotting me. At least he can help me with form on this since he is familiar with this type of lifting. I'll probably just stick with the 45lb. bar, possibly try for 55lbs. on the last set or something. I don't want to push it since I've never really done bench presses before.

Warm-Up:
5 min. jog
20 ball sit-ups
10 KTE's
10 HSPU progressions (shins on bench)
10 burpees

"Lynne" (scaled):
Five rounds for max reps of:
Bench press (45-55#)
Pull-ups (jumping/band assisted)

Time: 26:43 (12 minutes of rest)
--Round 1 (time/reps): 19 bench (45#)/17 jumping pull-ups, 3:55
--Round 2: 17/8 (band assisted) + 6 (jumping), 2:52
--Round 3: 20/10 (jumping), 3:18
--Round 4: 21/7, 3:09
--Round 5: 14 (55#)/7, 2:29

"J.T." - Day 53

Well, it's late/early, but since the WOD was posted and I'm up late, I figured I'd get a head start on this... JUST KIDDING. I'll do this tomorrow, probably afternoon:).

Warm-Up:
10 min. jump rope X 5 min. jump rope only
10 jumping pull-ups
20 ball sit-ups
10 KTE's
10, 15# KB swings
10 burpees X ankle pain cancelled this

"J.T." (scaled to a Pack/Puppies combo):
21-15-9 reps
HSPU prog. (shins on bench)
Bench Dips
Push-ups

Time: 12:30
--21 reps: 5:09
--15 reps: 4:36
--9 reps: 2:45

Notes: Wow, this was WAY tougher than I anticipated! I thought to myself before starting... "I should be able to do 21 regular push-ups, no problem". I forgot to take into account the fact that my arms would be TIRED after doing the HSPU progressions and the bench dips. I was very proud of myself for not compromising on the push-ups and bench dips. Typically I would switch to knee push-ups, but I kept going with the full push-ups, even when I was collapsing after 2 reps:)haha.

SDHP & Dips - Day 24

Today's WOD is sumo-deadlift high pulls with rings dips. I'll be scaling it to a combination of the puppies & pack workout on Brandx. I really wish I could do the ring dips, but I still need work on just stabilization first.

Warm-up:
5 min. jump rope (work on double unders)
5 pushups
5 jumping/negative pullups
20 ball situps
10 hspu progressions
10 KTE's (chest level)
10, 15# KB swings
10, 10# SDHP practice

WOD:
Seven rounds for time of:
45lb. Sumo-deadlift high pulls, 10 reps
10 bench dips

Time: 9:54:36

--Round 1: 0:53 (SDHP unbroken)
--Round 2: 1:22 (5/5)
--Round 3: 1:27 (6/4)
--Round 4: 1:30 (7/3)
--Round 5: 1:36 (6/4)
--Round 6: 1:38 (6/4)
--Round 7: 1:28 (7/3)

The double-under practice did not go well. I don't know what my problem is, but whenever I try for the second turn of the rope, it always hits right as my feet hit the ground. I think I'm not swinging the rope fast enough, but I'm not sure what to do to work on this. I guess just keep trying.

All dips were unbroken. Halfway through I had to start resting between the rounds. Those SDHP were tough :) and my wrists kept making popping noises when I pulled the bar up to my shoulders. When I started tightening up my core and used more of my body to get the bar up, this relieved some (not sure if that was the correct way to do them, though).

"Michael" Times

This WOD actually felt good, even though I'm really tired after completing it. I was so tight from "The Chief" that the running loosened me up some. However, I'm quickly realizing that I'm an incredibly SLOW runner. Gotta work on that. Below are times:

"Michael"
Three rounds for time of (pack scale):
Run 800 meters (approx. 0.5 mile)
35 back extensions (subbed supermans)
35 situps

Round 1 - 8:46
Round 2 - 8:16
Round 3 - 7:59

Total time - 25:01 (if my addition is correct - I hate adding time, it always throws me).