231
That is all I had today. I am getting over the flu, but this was it. FGB is one of the WOD I do the least and have a lot of areas to improve. Here are my scores:
Wall Ball: 27/18/15
SDHP 25/15/15
Box Jump: 17/13/13
PP: 17/11/12
Row: 14/11/8
Rowing is the worst. I was getting 2cal for about 5 pulls. I need more power there. Box jumps were poor too. I need to build a box and get on those. PP, I was just gassed. This was disappointing, but it smoked me and now 10 hours later, I am getting sore.
Saturday, February 28, 2009
Wednesday, February 25, 2009
KB Swings/GHD Sit-ups
For time:
30-25-20-15-10
2 Pood Kettlebell Swings
GHD Sit-ups
11:10
I received a new 2 Pood KB from MuscleDriver today. I love it. This WOD works both opening and closing at the hip. All KB swings unbroken. GHD sit-up only unbroken on set of 30 and 10.
30-25-20-15-10
2 Pood Kettlebell Swings
GHD Sit-ups
11:10
I received a new 2 Pood KB from MuscleDriver today. I love it. This WOD works both opening and closing at the hip. All KB swings unbroken. GHD sit-up only unbroken on set of 30 and 10.
Sunday, February 22, 2009
CFHQ WOD 050116- Power Cleans
Sunday 051016
Power clean 3-2-2-2-1-1-1-1-1 reps
115x3
135x2
145x2
155x2
175x1
185x1
195x1
205x1
215x1
215 caught a little lower then the rest, in about a quarter squat. Yes, I have 2 bars. This WOD done with the heavier bar, smaller diamter.
Power clean 3-2-2-2-1-1-1-1-1 reps
115x3
135x2
145x2
155x2
175x1
185x1
195x1
205x1
215x1
215 caught a little lower then the rest, in about a quarter squat. Yes, I have 2 bars. This WOD done with the heavier bar, smaller diamter.
Saturday, February 21, 2009
CFHQ WOD 050115 Back Squat
Saturday 050115
Back Squat 3-2-2-2-1-1-1-1-1 reps
135x3
225x2
255x2
275x1
295x1
315x1
335x1
345x1
Stopped at 345. Done with my "heavy" bar. 345 is 2xBW.
I have 2 bars. One is my "light bar". I is about 32mm in diameter. My other bar is about 28-29mm, it always seems heavier. For years I used my light bar for all my ME, I told myself that the bigger diameter allowed me to lift more with it. I finally decided weighed the things, my light was about 42lbs and my heavy was 45lbs, so those are my two bars. I still lift with both. My heavy is black (look at most of my videos, it is with this bar) It is made my Ivanko. Now, I know when I lift with it, the lift is "legit". My light bar is chrome (it is in my original BW snatch video). It is made by Capp Barbell. I will still lift with it occasionally, mainly to judge progress in strength over the years.
I did order a Pendlay HD, so I know have a third, I will call it my O-bar. I assume, since it is Pendlay, it will actually weigh 20kg.
Jason, I like the avatar pic. Very cool...functional strength.
Back Squat 3-2-2-2-1-1-1-1-1 reps
135x3
225x2
255x2
275x1
295x1
315x1
335x1
345x1
Stopped at 345. Done with my "heavy" bar. 345 is 2xBW.
I have 2 bars. One is my "light bar". I is about 32mm in diameter. My other bar is about 28-29mm, it always seems heavier. For years I used my light bar for all my ME, I told myself that the bigger diameter allowed me to lift more with it. I finally decided weighed the things, my light was about 42lbs and my heavy was 45lbs, so those are my two bars. I still lift with both. My heavy is black (look at most of my videos, it is with this bar) It is made my Ivanko. Now, I know when I lift with it, the lift is "legit". My light bar is chrome (it is in my original BW snatch video). It is made by Capp Barbell. I will still lift with it occasionally, mainly to judge progress in strength over the years.
I did order a Pendlay HD, so I know have a third, I will call it my O-bar. I assume, since it is Pendlay, it will actually weigh 20kg.
Jason, I like the avatar pic. Very cool...functional strength.
Friday, February 20, 2009
CFHQ WOD 050114
Friday 050114
Push press 3-2-2-2-1-1-1-1-1 reps
115x3
135x2
145x2
155x2
175x1
185x1
195x1
205x1
210-F
Pre I did some snatches (squat) singles:
65-75-105-125-135-145
These felt a little off in the receiving position, I was too far forward and I think I would have lost any heavier.
Post- L-sit on parallettes:
53s, lost it. My shoulders are smoked!
Push press 3-2-2-2-1-1-1-1-1 reps
115x3
135x2
145x2
155x2
175x1
185x1
195x1
205x1
210-F
Pre I did some snatches (squat) singles:
65-75-105-125-135-145
These felt a little off in the receiving position, I was too far forward and I think I would have lost any heavier.
Post- L-sit on parallettes:
53s, lost it. My shoulders are smoked!
Thursday, February 19, 2009
CFHQ WOD 050113
050112
Complete as many rounds in twenty minutes as you can of:
10 Pull-ups
10 Ring Dips (or 15 Bar dips)- I did bar dips
10 Lunge steps - I did 20 steps (10 each leg)
Post rounds and fractions of rounds completed to comments
10 Rounds, +10 Pull-ups, 5 dips
Dips did me in. I thought I could get 11-12 rounds, but I had to break the dips, it is amazing how fast the 20min goes.
I am glad I went back to CFHQ WOD. Going back to the old archives is a great way to do CFHQ programming, but still balance work, family, etc. After 2 weeks of predominately METCON, I feel like I am getting some good conditioning back.
Complete as many rounds in twenty minutes as you can of:
10 Pull-ups
10 Ring Dips (or 15 Bar dips)- I did bar dips
10 Lunge steps - I did 20 steps (10 each leg)
Post rounds and fractions of rounds completed to comments
10 Rounds, +10 Pull-ups, 5 dips
Dips did me in. I thought I could get 11-12 rounds, but I had to break the dips, it is amazing how fast the 20min goes.
I am glad I went back to CFHQ WOD. Going back to the old archives is a great way to do CFHQ programming, but still balance work, family, etc. After 2 weeks of predominately METCON, I feel like I am getting some good conditioning back.
Tuesday, February 17, 2009
CFHQ WOD 050111
Tuesday 050111
�Helen�
Three rounds for time:
Run 400 meters
1 � pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Compare to 040414 and 040108 . Post time to comments
9:13 PR
�Helen�
Three rounds for time:
Run 400 meters
1 � pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Compare to 040414 and 040108 . Post time to comments
9:13 PR
Saturday, February 14, 2009
CFHQ WOD 050110
Monday 050110
For time:
25 Handstand push-ups (23/2)-I forgot to start my watch, took about 2min to find it.
25 Overhead squats, 95 pounds (unbroken)
25 Pull-ups (unbroken)
25 Double unders (very broken, turned into single DU, ugly)
25 Pass-throughs -Did on parellettes, like L-sit to tuck planche
25 One legged squats 25 total per leg, alternative 5 each side
25 Muscle-ups-took about 10min.
Post time to comments.
27:28, plus the time to do HSPU and find watch 2-3min, so 29-30min with some change.
For time:
25 Handstand push-ups (23/2)-I forgot to start my watch, took about 2min to find it.
25 Overhead squats, 95 pounds (unbroken)
25 Pull-ups (unbroken)
25 Double unders (very broken, turned into single DU, ugly)
25 Pass-throughs -Did on parellettes, like L-sit to tuck planche
25 One legged squats 25 total per leg, alternative 5 each side
25 Muscle-ups-took about 10min.
Post time to comments.
27:28, plus the time to do HSPU and find watch 2-3min, so 29-30min with some change.
Team WOD CrossFit Fire
My friend Tom has been getting more and more intro CF. He has a box very close to his house and he and I went to check it out. It is CrossFit Fire, a very, very nice box. Today we did their team WOD. I joined with Tom and 2 others (Garth and Audbrey)
Row 1min
Box Jumps 24"-5
Clapping Push-ups-5
Pull-ups-5
It was a race to get to 10k rowing. First team there wins. It was a good WOD because it turned into a nice team effort with each member helping the rower into the straps. We got to 10K in about 41min and some changed. This was the most I have every rowed and it hurt.
It is nice to see a friend getting more and more into CrossFit. I believe it is the best way towards elite fitness, but it not for everyone. Tom is a strong guy. He box'd jump 48.5", I was telling with that, a 100kg Snatch..no problem.
Check out CrossFit Fire's page:
http://crossfitfire.com/holycowisthisworkoutevergoingtoend/comment-page-1/#comment-159
Row 1min
Box Jumps 24"-5
Clapping Push-ups-5
Pull-ups-5
It was a race to get to 10k rowing. First team there wins. It was a good WOD because it turned into a nice team effort with each member helping the rower into the straps. We got to 10K in about 41min and some changed. This was the most I have every rowed and it hurt.
It is nice to see a friend getting more and more into CrossFit. I believe it is the best way towards elite fitness, but it not for everyone. Tom is a strong guy. He box'd jump 48.5", I was telling with that, a 100kg Snatch..no problem.
Check out CrossFit Fire's page:
http://crossfitfire.com/holycowisthisworkoutevergoingtoend/comment-page-1/#comment-159
Thursday, February 12, 2009
CFHQ WOD 050108- Deadlift, 7x10
Saturday 050108
Deadlift 10-10-10-10-10-10-10 reps
Post loads to comments.
135x10
225x10
255x10
285x10
305-Broken 6,4
325-Broken 5,3,2
I did these in about 20min and only did 6 rounds. I had things to do this evening. About 3hours after finishing the WOD, I did another 225x10, just to finish.
This was a different WOD. I really felt it in my back, not in the lower back. I broke when I felt my form going too far. I stopped, reset and continued. I know I will feel this tomorrow.
I stopped doing the 10 HSPU on parelletes. They were too much for my shoulders. I did them again today and got 4 in a row. When I first did one about a month ago, I did 1. 10 of these is a level IV skill, so that is what I am training for.
Deadlift 10-10-10-10-10-10-10 reps
Post loads to comments.
135x10
225x10
255x10
285x10
305-Broken 6,4
325-Broken 5,3,2
I did these in about 20min and only did 6 rounds. I had things to do this evening. About 3hours after finishing the WOD, I did another 225x10, just to finish.
This was a different WOD. I really felt it in my back, not in the lower back. I broke when I felt my form going too far. I stopped, reset and continued. I know I will feel this tomorrow.
I stopped doing the 10 HSPU on parelletes. They were too much for my shoulders. I did them again today and got 4 in a row. When I first did one about a month ago, I did 1. 10 of these is a level IV skill, so that is what I am training for.
Tuesday, February 10, 2009
CFHQ WOD 050106
Thursday 050106
For time:
15,12, and 9 rep rounds of:
Dumbbell Thruster- 35lbs
Pull-ups- 35lbs KB on belt, kipping chin-ups
For the Thrusters use a pair of dumbbells with each dumbbell�s weight equivalent to 1/5 your bodyweight. Weight your pull-ups with one of the dumbbells used for the Thrusters. Placing the dumbbell between the legs above crossed ankles works great.
Post time to comments.
4:22
For time:
15,12, and 9 rep rounds of:
Dumbbell Thruster- 35lbs
Pull-ups- 35lbs KB on belt, kipping chin-ups
For the Thrusters use a pair of dumbbells with each dumbbell�s weight equivalent to 1/5 your bodyweight. Weight your pull-ups with one of the dumbbells used for the Thrusters. Placing the dumbbell between the legs above crossed ankles works great.
Post time to comments.
4:22
Monday, February 9, 2009
Robb Wolf's Seminar
I just signed up for Robb Wolf's Seminar on 18 April 09 at CrossFit Chicago. This will be the first CrossFit certification I have attended. I am excited to go mainly because I really respect Robb Wolf. He is my kind of scientist.
He seems to have one foot in the lab/peer reviewed journals. He understands the scientific method, has a good grasp on human physiology and biochemistry. But, he has the other foot actually in the gym, training himself and other athletes.
I am a hard guy to impress with science talk. I often read or hear people in the "fitness" industry talk about a subject or quote a study and once I look into it a little bit, I see so many holes in the science or study design, I don't just disregard the topic they are talking about, I disregard them for having such an opinion. Seriously, there are so many people out there who may be Chiropractors, Physical Therapists, Podiatrist, Physicians, Dietitians, etc. by trade who think' based on these credentials, they are now qualified to given training advice. This is total BS. Most of these people choose to become "fitness" experts because they are motivated by finacial gain. They think their degrees will make people automatically listen to them and buy their services. How many of the above list of professional run free fitness sites?
Robb Wolf is different. If you have read his blog (link on my page) or his writings in the Performance Menu, you see his primary concern is not to impress the reader with his greatness, but rather to give the reader strategies to accomplish their goals. I respect practical application of science to achieve results. I think Robb Wolf does this. The certification should be fun.
He seems to have one foot in the lab/peer reviewed journals. He understands the scientific method, has a good grasp on human physiology and biochemistry. But, he has the other foot actually in the gym, training himself and other athletes.
I am a hard guy to impress with science talk. I often read or hear people in the "fitness" industry talk about a subject or quote a study and once I look into it a little bit, I see so many holes in the science or study design, I don't just disregard the topic they are talking about, I disregard them for having such an opinion. Seriously, there are so many people out there who may be Chiropractors, Physical Therapists, Podiatrist, Physicians, Dietitians, etc. by trade who think' based on these credentials, they are now qualified to given training advice. This is total BS. Most of these people choose to become "fitness" experts because they are motivated by finacial gain. They think their degrees will make people automatically listen to them and buy their services. How many of the above list of professional run free fitness sites?
Robb Wolf is different. If you have read his blog (link on my page) or his writings in the Performance Menu, you see his primary concern is not to impress the reader with his greatness, but rather to give the reader strategies to accomplish their goals. I respect practical application of science to achieve results. I think Robb Wolf does this. The certification should be fun.
Sunday, February 8, 2009
CFHQ WOD 050104
Tuesday 050104
3 rounds for time of:
Row 500 meters- Sub'd SDHP 45lbs bar
50 Dips- Bar dips
Post time to comments:
12:56
Reading the old comments, almost all did bar dips. A nice little WOD after yesterday's thrashing. Going back and seeing a pattern to Glassman's old programming is insightful.
3 rounds for time of:
Row 500 meters- Sub'd SDHP 45lbs bar
50 Dips- Bar dips
Post time to comments:
12:56
Reading the old comments, almost all did bar dips. A nice little WOD after yesterday's thrashing. Going back and seeing a pattern to Glassman's old programming is insightful.
Saturday, February 7, 2009
CFHQ WOD 050103
Monday 050103
Complete as many rounds as you can in 20 minutes of:
10 Hang squat cleans, 135 pounds
25 Wall ball shots, 20 pound ball-SUB'D 20lbs DB Thursters
Post rounds and fractions of rounds completed to comments
5 rounds, 10 HSC, 17 DB Thrusters
Very Hard!
Complete as many rounds as you can in 20 minutes of:
10 Hang squat cleans, 135 pounds
25 Wall ball shots, 20 pound ball-SUB'D 20lbs DB Thursters
Post rounds and fractions of rounds completed to comments
5 rounds, 10 HSC, 17 DB Thrusters
Very Hard!
Thursday, February 5, 2009
CFHQ WOD 050102
Sunday 050102
3 rounds for time of:
Run 400 meters
30 Overhead squats, 75 pounds
21 Pull-ups
15:21
I am trying something new...I mean old. Back to CFHQ WODs, starting with Jan 05. I plan on doing these for a few weeks, getting back to METCONish focus. I have lost a little motivation to focus on the slow lifts or olifts or KBs, so back to my default...CFHQ programming. I chose 2005 and this was the first WOD of the year.
It is cool to go back and read the old comments. The more I study CF the more I "figure it out" for myself. Then, I go back and read old comments or re-read old journal articles and see Greg Glassman articulated a point over 6 years ago, that I only recently figured out. I am cool with that, that is how my mind works. I can read and re-read a material, but I have to experience it first hand, for myself for me to accept it as "true".
3 rounds for time of:
Run 400 meters
30 Overhead squats, 75 pounds
21 Pull-ups
15:21
I am trying something new...I mean old. Back to CFHQ WODs, starting with Jan 05. I plan on doing these for a few weeks, getting back to METCONish focus. I have lost a little motivation to focus on the slow lifts or olifts or KBs, so back to my default...CFHQ programming. I chose 2005 and this was the first WOD of the year.
It is cool to go back and read the old comments. The more I study CF the more I "figure it out" for myself. Then, I go back and read old comments or re-read old journal articles and see Greg Glassman articulated a point over 6 years ago, that I only recently figured out. I am cool with that, that is how my mind works. I can read and re-read a material, but I have to experience it first hand, for myself for me to accept it as "true".
Sunday, February 1, 2009
Run 5k
5k Run
23:59
I ate a lot of sausage, meatballs, bread, wings, plus beer and bourbon last night watching GSP kick BJ's ass, this time is a little better then I thought it would be.
I plan on doing 10 HSPU a day for the month of Feb. I will do these on my paralletes, so my hands are 12" off the ground, head to floor each rep. These are hard.
23:59
I ate a lot of sausage, meatballs, bread, wings, plus beer and bourbon last night watching GSP kick BJ's ass, this time is a little better then I thought it would be.
I plan on doing 10 HSPU a day for the month of Feb. I will do these on my paralletes, so my hands are 12" off the ground, head to floor each rep. These are hard.
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