Double-Unders & Sit-Ups

Warm-Up:
3 x 200m sprints
20 Ring Rows
10 Ring Dips
10 KTC's
20, 15# KB Swings

WOD (Puppies):
Double-under Practice 2 minutes
Sit-up for 2 minutes
Double-under Practice 90 seconds
Sit-up for 90 seconds
Double-under Practice 1-minute
Sit-up for 1-minute

Reps: 69 Double-Unders, 189 Sit-Ups
--2min. - 30/83
--1.5min. - 21/59
--1min. - 18/47

I felt really confident on the first round of double-unders, I did a pattern of 1 double-under, 1 single-under for a good portion of the 2min. Missed alot on the next two rounds, though. My dog kept getting in the way! :)

Sit-ups felt strong but tiring, I need to start doing these on an exercise ball so I can't use my feet as much. All sit-ups in this were done w/feet anchored.

"Ryan"

Warm-Up:
2 x 200m sprints
20 Ring Rows
10 Ring Dips
10 KTC's
20, 15# KB Swings

"Ryan" (Puppies):
Three rounds for time of:
5 Squat Muscle-ups
12 Burpees

Time: 6:34
--Round 1: 1:56
--Round 2: 2:16
--Round 3: 2:22

I hate burpees:). The squat muscle-ups were fun, though. Bascially, I enjoy anything to do with the rings.

5K or CFJax.com (7.30.09)

(Image from wikipedia.org)

Well, the official WOD as posted on CF.com is 10K. But no way am I attempting that... maybe one day, but that day is NOT today:).

I'll either do a 5K this afternoon (if the weather isn't miserable) or I'll do the following WOD from CFJax.com.

Either way, I'm doing a 5K this week. So if I wimp out today, it's on for tomorrow. I hate to run, HATE IT, but I've got to start incorporating it in more, b/c I know I'm neglecting that aspect of my overall fitness.

Warm-Up:
2 x 400m sprints
20 Ring Rows
10 Ring Dips
10 KTC's
10, 20# KB Swings
10 strict push-ups (work on perfect form)

CFJax.com 7.30.09 -
Ring Rows:
5 x 5

Three rounds for time of:
20 Box Jumps, 16"
15 Ring Dips
10 HSPU progressions (toes on bench)

Time:
--Round 1:
--Round 2:
--Round 3:

---------------------------

Warm-Up:
250 single unders
20 Ring Rows
10 Ring dips
10 HSPU progressions (toes on bench)

WOD (Puppies):
5K

Time: 31:50 (@ 3.0 miles)

This was a disaster:(... I did the 5K to get it over with and I did it inside on a treadmill (which for me is MUCH harder). I ended up having to walk a good portion of this and I REALLY wanted to beat my previous time. I'm so bummed about this!!!

Clean & Jerk Ladder

Warm-Up:
250 jump ropes
20 Ring Rows
10 Ring Dips
10 KTC's
10 HSPU progressions (toes on bench)

Clean & Jerk Ladder (Puppies):
With a continuously running clock do one 45 pound Clean and Jerk the first minute, two 45 pound Clean and Jerks the second minute, three 45 pound Clean and Jerks the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Minutes: 10 minutes + 7 c&j's

I cut my warm-up short tonight b/c I didn't get started on this workout until 8PM. I love this kind of workout because it is so misleading.

I start out with 1 c&j in the first minute, then 2, and you're like "oh yeah, I can do this all night." And then the minutes just keep on ticking by and you have NO recovery time before the next set:).

Even knowing this going in, I always get a false sense of confidence in the early minutes.

**EDIT - I just realized that this workout should have been SQUAT clean & jerks... I'll have to remember that next time I do this. I probably only would have gotten to minute 5 with squat clean & jerks.**

Wall Ball, Sit-ups, & BE's

Warm-Up:
2 x 400m sprints (1 @ 8mph, 1 @ 7.5mph)
20 Ring Rows
10 Ring Dips
10 KTC's
10 HSPU progressions (toes on bench)

WOD (Puppies):
Complete as many rounds as possible 20 minutes of:
10 Wallball shots, 4-5# ball
10 Sit-ups
10 Back extensions/**subbed Supermans

Rounds: 18 + 3 wall balls

Wall balls were the toughest on this for me. My legs just started getting really tired around round 6. I was on target with 1 round per minute until about round 12, then I started slowing down slightly. My goal going in was 15 rounds, so I'm pleased with this! :)

"Lynne"

Well, I want to scale up on this, but without a spotter, I'm afraid to try for max bench presses. I'll be scaling to "puppies" per the BrandX site. Maybe once the hubs gets home, I can ask him to spot me to see how heavy I can go on the benches.

Warm-Up:
250 single-unders (jump rope)
20 Ring Rows
10 HSPU progressions (toes on bench)
10 Ring Dips (2 bands)
10 KTC's

Lynne (Puppies):
Five rounds of -
Max push ups
Max pull ups or beginner pull ups (**Ring Rows**)

Total P/U: 59
Total R/R: 46
--Round 1: 18/9
--Round 2: 16/8.5
--Round 3: 14/10
--Round 4: 16/8
--Round 5: 11/11

This was a weird WOD... I'm not used to max effort workouts, I guess. My arms are so dead:).

We finally got our order of beef yesterday (20lbs.). It doesn't look like much, but I'm hoping this will last us at least a few months. Here are some pics of our meat!


























(Needless to say, the frozen pizza is not for me:)!)

Muscle-Ups (Puppies)

I'm so happy it's Friday! Adam was out of town yesterday, but he'll be home tonight. Today is a moving day at my office, so it's going to be lots of chaos. I'll be happy to get home and hit on something:).

Warm-Up:
2.5 min. jump rope (300 single-unders)
2.5 min. punching bag
20 Ring Rows
10 HSPU progressions (toes on bench)
5 (2 band) ring dips (not full ROM, though)

WOD:
For time -
20 squat muscle-ups

Time: 2:02

"Nate"

Well, I guess I needed more time off than just one day... so I took FOUR days. I know... and it has been lazy central around here, except I did get alot of cleaning done and two cars washed, so it wasn't a total waste:).

I'm really happy to get back at it today. I always feel like my day is completely worthless if I don't work out.

Warm-Up:
2.5 min. jump rope (300 single unders)
20 Ring Rows
10 HSPU progressions (toes on bench)

"Nate" (Puppies):
Complete AMRAP in 12 min. of:
2 squat muscle-ups (tutorial here)
4 push-ups
8, 15# KB swings

Total Rounds: 14

Thrusters
1-1-1-1-1-1-1

Loads: 45-55-65-75-65-65-65

My goal going into "Nate" was 9 rounds, so I'm thrilled with the 14! The push-ups started getting tough around round 6. I definitely need to work on push-ups more. I saw my push-up strength improve during the burpee challenge, but I've slacked off since then.

The thrusters were tiring after the workout, but I'm thrilled with the 75#s!

Front Squats & Sit-ups

Well, I've been doing ring rows for over 3 weeks now. I'm going to test out the pull-up strength tonight by trying to do a dead-hang and see how close I am. I can do one if I push a little off the ground with my feet, it's just that initial pull that I haven't quite got the strength for yet. So I'll try a few in the warm-up tonight.

Warm-up:
5 min. jog
20 Ring Rows
10 ball sit-ups
Attempt dead-hang pull-ups

Puppies:
21-15-9-3 rep rounds of:
45# Front squat
Sit-up

Time: 4:14:50
--21 reps: 1:27
--15 reps: 1:24
-- 9 reps: 0:56
-- 3 reps: 0:27

I probably should not have done this workout right after "The Chief" b/c my legs are smoked! The front squats got increasingly more difficult, but the weight I chose was definitely manageable.

The dead hang pull-up attempts were a bit of a bust, BUT I can see increased strength in the initial pull... I'm just not there yet. I'm definitely stronger once I get to the point where my arms are slightly bent. FRUSTRATING... but progress is progress. :)

Carnivorous update-- planned to have meat in the house tonight, but after seeing the price list of the farm I liked the best... it wasn't happening. Did some more research and found some more affordable grass-fed (& humanely treated animals) closer to home. Hopefully, tomorrow or at least the weekend. :)

The top choices now are:
Weather Top Farm
Ellett Valley Beef Co.

"The Chief"

Warm-Up:
4 min. punching bag
20 Ring Rows
10 KTC's
10, 20# DB Swings
20 ball sit-ups
10 HSPU progressions (Shins on bench)

"The Chief" (Puppies):
Max rounds in 3 minutes of:
45 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles.

--Round 1: 4
--Round 2: 3
--Round 3: 3 (+ 3 PCs & 6 push-ups)
--Round 4: 2 (+ 3 PCs & 6 push-ups - all but 6 push-ups were knees down)
--Round 5: 4 (all push-ups were knees down)

Felt very sick after this work-out (headache, nausea). Took about 15-20 minutes to recover. Round 4 was pathetic and I basically just gave up with 2:30 on the clock. The squats were actually the hardest thing for me, which is weird, b/c it's usually the push-ups.

Last time I did this was here. Improved on the push-ups, but the rounds were roughly the same. I've got to get faster/better at air squats.

Eva (Puppies)

Feeling really good this morning. Last nights workout really had me pumped. I'm always like that with workouts that bring me to the brink of heaving. Something about a sense of accomplishment, I guess. Or just elation that it's over:).

Warm-Up:
5 min. jump rope
5 min. punching bag
10 Ring Rows
10 HSPU progressions (knees on bench)
10 KTC's Forgot to do these

Eva (Puppies):
Four Three rounds for time of:
Run 400 meters
1 pood Kettlebell swing, 20 reps (35#) - subbing 20# DB
20 Ring Rows

Time: 17:25
--Round 1: 5:03 (8mph on treadmill)
--Round 2: 6:19 (7.5mph on treadmill w/ some walking)
--Round 3: 6:03 (7mph on treadmill w/ alot of walking)

Well, I planned to do the puppy scaled version of this, but it turned into buttercup once I started the workout. I just didn't have it today. I felt very pukie after the first run and basically just tried to hold it off throughout the workout. It took me awhile to recover as well. I think I might have eaten too soon before working out?? Who knows.

Heaving lifting tomorrow!! Woo hoo! :)

Pullups & Wall Balls

I had fun doing the work-out yesterday, despite being dog tired after that 4.5K. It's crazy how much a run takes out of me (& Lucy too, she was dragging:)!). The pilates video I did for warm-up was ab/core work only and there is one part on the video where the instructor says "Stop the urine flow" and it just cracks me up. Who would say such a thing in an exercise video. Weird:)

Warm-Up:
5 min. jump rope
5 min. punching bag
10 ring rows
10, 15# KB swings
10 HSPU progressions (knees on bench)
20 ball sit-ups

CF.com WOD (6.18.09) -
Puppies:
25 Wall-ball shots (subbing 45# Thrusters)
25 Pull-ups (subbing Ring Rows)
20 Wall-ball shots (45# Thrusters)
20 Pull-ups (Ring Rows)
15 Wall-ball shots (45# Thrusters)
15 Pull-ups (Ring Rows)

Time:

"Nasty Girls"

Warm-Up:
4 min. jump rope
10 push-ups
10 ring rows (on heels)
15, 15# KB swings
10 Handstand holds
10 KTC's

CF.com WOD (6.14.09): Puppies
3 rounds:
20 Squats
10 Pull ups (subbing Ring Rows)
10 Bench Dips
10 Hang Power Cleans 45#

Time: 6:41
--Round 1: 1:56
--Round 2: 4:23
--Round 3: 6:41

This guy is like Spiderman climbing & jumping on the rocks... awesome!

Cleans, Dips, & Sit-Ups

My back and shoulders are super tight this morning. Jumping rope yesterday was really fun with the new jump rope, so I'm going to use it again for my warm-up today:). Hurts alot worse when I miss, though!

Warm-Up:
5 min. jump rope
10 HSPU progressions (shins on bench)
10 handstands against wall (practice holding for longer than a millisecond)
10, 15# KB Swings
20 ball sit-ups
10, band-assisted pull-ups (1 band)

Puppies:
Complete as many rounds as possible in 15 minutes of:
45-pound Hang clean, 15 reps
12 Bar or bench dips
15 Sit-ups

Rounds: 6 + 15 Hang power cleans, 12 bench dips, & 5 sit-ups

Almost 7 rounds!! I did hang power cleans for all the reps except for the first 5 which I did squat cleans and then remembered they were HANG cleans. No way I could do that many hang squat cleans, though.

Handstands against the wall were interesting:). I held one for a count of about 15; I was really proud of that. All others were just barely vertical or under 5 seconds.

Jumping rope was a disaster today despite being excited about using the new rope again. I literally was whipping myself. I have marks on my elbow and shins from the many misses.

Pull-up Rounds

Today is pull-ups and pull-ups. I'm always a little unsure how to take this WOD. I'll be scaling to "Puppies" on this one since I STILL can't do a pull-up.

Warm-Up:
5 min. jog
5 min. punching bag
10 push-ups
20 ball sit-ups
10 KTC's
10, 20# DB Swings
10, 5 sec. ring stabilization
35 Burpees

Puppies:
5 rounds for time of:
5 assisted or beginner pull ups
10 practice kips on the pull up bar
(Puppies if you are unable to kip at all, max hang each round)


Only did my burpees tonight... then went out for CINCO DE MAYO MARGARTITA'S and Mexican food. Yum... but feel guilty for not doing my pull-ups.

"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.

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.

Inverted Burpees - Day 87

What?! Seriously, this should be interesting to attempt. I hope I don't dislodge something. Feeling really crappy today, sore throat, no sleep the past two nights. BUT I did get my 17 burpees in yesterday, whoopee! :) And my diligence is repaid by having a WOD with burpees (inverted, though) today. Oh well:).

Knee is still achy, might need to ice it after hiking and this WOD.






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

WOD (puppies):
For time -
25 inverted burpees

Time: 6:40


Handstands were atrocious... just couldn't keep vertical at all.

Hike was a total mess, we got lost and missed the turn and ended up not getting to the top because we were exhausted by the time we found our way back to the main road... total hike of 8 miles. I felt REALLY out of shape on the way back down... it could have been my sense of failure at not reaching the top, though. Absolutely beautiful day! Pictures to follow sometime soon (hopefully tonight).













Icing the knee now:).

"Danny" - Day 85

Sadly, it's another Hero WOD today. Two new ones in one week is just plain sad:(. And it looks like a killer!

Warm-Up:
5 min. jog (slow)
5 min. punching bag
10 push-ups
20 ball sit-ups
10 KTCs
10 HSPU progressions (shins on bench)
16 Burpees



Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and son Jojiye.
Image taken from Crossfit.com


"Danny" (puppies):
Complete AMRAP in 12 minutes of:
15-20" box jumps, 20 reps (gotta measure to see what my stairs are -- 16")
45# push press, 15 reps
20 pull-ups (jumping - even though it's not exactly recommended)



Total Rounds: 2 + ~20 box jumps (timer showed 12:20 when I finished the 20 bj's)

1st round of pull-ups were jumping, second round were band-assisted. The pull-ups are what REALLY slowed me down, just didn't have the strength today.

Pain in my left knee all day today... must have pounded too hard on it with Helen. Glad it's a rest day tomorrow! :)