Warm - 750 M Row - 3:03, nice/slow around 2 min pace
5 Rounds for time:
10 Powerclean, #135
15 Push-Ups
10 Pull-Ups
Rx'd - 11:09!
*Last time I did this workout my time was 14:21 and before that my first crossfit workout ever was this workout and my time was 21 something
After did 4x6 #45 on DB incline bench
Abs Sit-ups, feet anchored of: 35,30,25,20,15,10,5
That's all she wrote!
20100831
RUN
ACTUAL WORKOUT ON: 20100830 MONDAY
4.3 miles in 31:35..jus barely slower than my last time..yeah I need to run more lol
4.3 miles in 31:35..jus barely slower than my last time..yeah I need to run more lol
Shoulders weak..
ACTUAL WORKOUT ON: 20100827 FRIDAY
Warm Up: 500 M Row - 1:55ish
For Time:
21 Pull-ups (strict)
21 HSPU
18 Pull-ups
18 HSPU
15 Pull-ups
15 HSPU
12 PUll-ups
12 HSPU
9 Pull-ups
9 HSPU
6 Pull-Ups
6 HSPU
3 Pull-Ups
3 HSPU
Rx'd - 22:54
*First 21 HSPU Head to floor, 2nd 18 HSPU all to floor but 3, 3rd 15, first 3 to floor and then after subbed high boxes
After did...
25 Floor Sit-ups
50 Jump Rope
25 Floor Sit-ups
50 Jump Rope
25 Floor Sit-Ups
50 Jump Rope
25 FSU
100 Jump Rope
Warm Up: 500 M Row - 1:55ish
For Time:
21 Pull-ups (strict)
21 HSPU
18 Pull-ups
18 HSPU
15 Pull-ups
15 HSPU
12 PUll-ups
12 HSPU
9 Pull-ups
9 HSPU
6 Pull-Ups
6 HSPU
3 Pull-Ups
3 HSPU
Rx'd - 22:54
*First 21 HSPU Head to floor, 2nd 18 HSPU all to floor but 3, 3rd 15, first 3 to floor and then after subbed high boxes
After did...
25 Floor Sit-ups
50 Jump Rope
25 Floor Sit-ups
50 Jump Rope
25 Floor Sit-Ups
50 Jump Rope
25 FSU
100 Jump Rope
Tough Grip
ACTUAL WORKOUT ON: 20100823 MONDAY
Warm Up: 600 M Row - 2:22ish nice/slow
Push-ups - 20,10,5
Crunches - 20,15,10
3 Rounds for time:
15 Ft rope ascent, 5 ascents (subbed 25 towel pull-ups)
21 Ring Dips (Sub 3:1, reg dips)
50 Squats
Rx'd - 24:36
Warm Up: 600 M Row - 2:22ish nice/slow
Push-ups - 20,10,5
Crunches - 20,15,10
3 Rounds for time:
15 Ft rope ascent, 5 ascents (subbed 25 towel pull-ups)
21 Ring Dips (Sub 3:1, reg dips)
50 Squats
Rx'd - 24:36
20100822
Just Do It - Nike
Took a while off the knee because I tweaked it a while back and haven't ran in like 2 weeks..but anyways..I did..
4.3 miles in 31:17 approx 7:24/mile..not too bad for not runnin for the past 2 weeks..I'll take it!
4.3 miles in 31:17 approx 7:24/mile..not too bad for not runnin for the past 2 weeks..I'll take it!
20100821
NATE
ACTUAL WORKOUT ON: 20100820 Friday
Warm: 500 M Row, 1:46
Back Ext - 20, 15, 10 #90
Push-Up - 20, 15, 5
20 Min AMRAP:
2 Muscle Ups (8 Pull-ups, 8 Dips)
4 Handstand Push-ups (Started round 8 had to sub 8 inverted push-ups)
8 KB Swings
Rx'd - 10 Rounds + 2 Muscle Ups
*21 rounds was best workout on crossfit that day..
*Took ANIMAL PUMP PreWO sample..30 min prior to workout..felt pretty good! Not crazy energy tho, just a lil more than normal, plus I rocked ear buds!
Warm: 500 M Row, 1:46
Back Ext - 20, 15, 10 #90
Push-Up - 20, 15, 5
20 Min AMRAP:
2 Muscle Ups (8 Pull-ups, 8 Dips)
4 Handstand Push-ups (Started round 8 had to sub 8 inverted push-ups)
8 KB Swings
Rx'd - 10 Rounds + 2 Muscle Ups
*21 rounds was best workout on crossfit that day..
*Took ANIMAL PUMP PreWO sample..30 min prior to workout..felt pretty good! Not crazy energy tho, just a lil more than normal, plus I rocked ear buds!
Row...went bad...naNO vapor hardcore :(
"Row"
5 Rounds for time of:
500 M Row
25 Push-ups
2 Rounds for approx 5:50
had to stop..felt like crap because of the recalled preWO I took not knowing. Increased heart rate..adnormally very profuse sweating/cold chills.. pupils somewhat dilated..eyes kind of red..had energy but felt like crap..
Did some random pushups and pullups for a while but had to stop..I think it took 4 hours for the stuff to wear off
5 Rounds for time of:
500 M Row
25 Push-ups
2 Rounds for approx 5:50
had to stop..felt like crap because of the recalled preWO I took not knowing. Increased heart rate..adnormally very profuse sweating/cold chills.. pupils somewhat dilated..eyes kind of red..had energy but felt like crap..
Did some random pushups and pullups for a while but had to stop..I think it took 4 hours for the stuff to wear off
Cainaan's workout..
Supersets...
Warm -up - 500 M Row - 1:47
Reps were - 15, 12, 10, 8 - drop set 15
Tri Pushdown - 40,45,50,55 - drop set 40 (weights)
EZ Bar Curls - 10+5, 10+5+2.5, 10+10, 10+10+2.5 - drop set 10 +5 (weights)
Reps were - 15, 12, 10, 8 - drop set of 15
CG Bench - 105, 115, 125, 135 - drop set 105 ( drop set only 8 reps)
Hammer Curls - 25, 30, 35, 40, 25
Reps were - 15, 12, 10, 8 - drop set 15
Tri Dip Machine - 135, 140, 145, 150
Curl Mach - 75, 80, 85, 90,
Def a crazy pump..blown up!
Warm -up - 500 M Row - 1:47
Reps were - 15, 12, 10, 8 - drop set 15
Tri Pushdown - 40,45,50,55 - drop set 40 (weights)
EZ Bar Curls - 10+5, 10+5+2.5, 10+10, 10+10+2.5 - drop set 10 +5 (weights)
Reps were - 15, 12, 10, 8 - drop set of 15
CG Bench - 105, 115, 125, 135 - drop set 105 ( drop set only 8 reps)
Hammer Curls - 25, 30, 35, 40, 25
Reps were - 15, 12, 10, 8 - drop set 15
Tri Dip Machine - 135, 140, 145, 150
Curl Mach - 75, 80, 85, 90,
Def a crazy pump..blown up!
Pull/Push
ACTUAL WORKOUT ON: 20100813
Bench - 10,9,8,7,6 - #135 all except las 2 sets
Pull-ups 5, 4, 3, 2, 1, 2, 3, 4, 5,
Push-ups 10 10 10 10 10 10 10 10 10 (these done between alternating pullups)
Bench - 10,9,8,7,6 - #135 all except las 2 sets
Pull-ups 5, 4, 3, 2, 1, 2, 3, 4, 5,
Push-ups 10 10 10 10 10 10 10 10 10 (these done between alternating pullups)
20100811
GET SOME
ACTUAL WORKOUT ON: 20100810
Three Rounds For Time:
-Row 500 M
-30 Box Jumps, 24 in box (I think my box was like 18 in)
-25 Back Ext
-205 lb deadlift, 20 reps
Rx'd - 23:23
Kolby..2nd workout hes ever done wit me...24:20..yeah he did some serious work..I was really surprised!
*Ohh yeah..time to beat on the crossfit website was 14:04 :/ I still got tonss of work to do..
p.s. - deadlift killed me :)
Three Rounds For Time:
-Row 500 M
-30 Box Jumps, 24 in box (I think my box was like 18 in)
-25 Back Ext
-205 lb deadlift, 20 reps
Rx'd - 23:23
Kolby..2nd workout hes ever done wit me...24:20..yeah he did some serious work..I was really surprised!
*Ohh yeah..time to beat on the crossfit website was 14:04 :/ I still got tonss of work to do..
p.s. - deadlift killed me :)
Me + Double Unders = EPIC FAIL!
ACTUAL WORKOUT ON: 20100804 Wednesday
3 Rounds for time:
50 Double - Unders
25 Wall Ball "2 fer 1's", #20 ball
I did 2rft
100 Jump rope
25 wall ball 15# ball??
25 Squats
Time - ?? not sure :/
Then after this workout my sched was all messed up..went like this...
Thursday - Rest
Friday - Camping
Saturday - Camping..went for nice 6 or 7 mile hike and 5 mile canoe trip..semi work out lol
Sunday - Finished camping and golf all day..tired
Monday - Skipped WOD cuz aikido ppl's goin out to eat :/
3 Rounds for time:
50 Double - Unders
25 Wall Ball "2 fer 1's", #20 ball
I did 2rft
100 Jump rope
25 wall ball 15# ball??
25 Squats
Time - ?? not sure :/
Then after this workout my sched was all messed up..went like this...
Thursday - Rest
Friday - Camping
Saturday - Camping..went for nice 6 or 7 mile hike and 5 mile canoe trip..semi work out lol
Sunday - Finished camping and golf all day..tired
Monday - Skipped WOD cuz aikido ppl's goin out to eat :/
Scaled..
ACTUAL WORKOUT ON: 20100803 Tuesday
Warm - 5 Rounds - 100 M Row, 10 Push-ups, approx 3:30
Five rounds for time of:
#135 Squat Clean Thruster, 5 reps
10 Chest to bar pullups
I did #115 squat clean thruster for rx'd - 12:34
2x50 - situps
3 Rounds - #40 not small curl bar..db curls, 10 reps
#45 DB Ammo can Lift, 20 reps
Broke my pen :( lol
Warm - 5 Rounds - 100 M Row, 10 Push-ups, approx 3:30
Five rounds for time of:
#135 Squat Clean Thruster, 5 reps
10 Chest to bar pullups
I did #115 squat clean thruster for rx'd - 12:34
2x50 - situps
3 Rounds - #40 not small curl bar..db curls, 10 reps
#45 DB Ammo can Lift, 20 reps
Broke my pen :( lol
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