My CrossFit Blog

140720 – Max Reps Pull-ups + Shoulder Press

Warmup: 3 rounds of 30s Sampsons + 15x each push-ups, sit-ups, and squats

WOD: Max reps of different weights of shoulder press mixed with different styles of pull-ups. Resting at least 2 minutes between exercises.

I did 7x 135# shoulder press, 5x dead hang pull-ups, 11x 115# shoulder press, 4x dead hang pull-ups with chin-up grip, 15x 95# shoulder press, 14x chest-to-bar elevated beginner pull-ups, 24x 65# shoulder press, 24x elevated beginner pull-ups.

Mike did 2x 95# sp, 5x dhpu, 7x 85# sp, 5x dhpu c grip, 10x 75# sp, 17x c2b ebpu, 25x 45# sp, 20x ebpu

Becky did 1x 85# sp, 5x elevated seated beginner pull-ups, 5x 75# sp, 4x seated ebpu, 8x 65# sp, 5 seconds of ring row plank hold, 15x 45# sp, 50x seated ring rows.

1km swimming

Warmup: 3 rounds of 30s sampsons + 5x dead hang pull-ups + 15x each push-ups, sit-ups, and squats.

WOD: 1km swimming for time. As usual, swimming was done as laps in a 9 meter pool. This time i did 111 laps for a total distance of 999m. My time was just under 37 minutes. That’s 7 minutes faster than the last time I did this, less than a month ago (though that was 112 laps for a total distance of 1006m).

10 mile bicycling

Biked 3.5 miles into town, grabbed some sushi at Reasor’s, then biked another 7.25 miles to end up back at home. 10.25 miles total. Average speed of 11.6 mph, including the 7mph climb of the hill that is what Turkey Mountain turns into in Jenks.

Working up to a longer distance ride sometime soon. By the end of the season I want to do the full length of Riverside Drive.

140706 – Swim 200m repeats

5x 200m swimming with around 2 minutes of rest between each round. Once again, swimming was done in a 9m pool with laps and turns and no kicking off the wall. My times were: 7:17, 7:13, 7:08, 6:58, 7:18. Total time swimming was 35:54. That’s a good 8 minutes faster than when I did the full 1k with no rest. Not significantly slower than when doing 100m repeats.

140704 – Bell (RIP)

Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, assigned to 2nd Civil Engineer Squadron at Barksdale Air Force Base, died January 5, 2012 at Camp Bastion in Afghanistan, of injuries suffered when his vehicle struck an improvised explosive device. He is survived by his wife Alaina Bell; parents Richard Bell and Brenda Hart; sister SrA Candice Bell; stepfather David Aldrich; stepmother Kim Bell; stepsister Stephanie Battista; stepbrother Matthew Aldrich; maternal grandparents Ross and Gertrude Peters; paternal grandmother Carmen Bell; mother- and father-in-law Mike and Brenda Hart; sister- and brother-in-law Mariel and Patrick Wilcox; and several aunts, uncles and cousins. We do this workout to honor Bell.

Warm-up: 3 rounds of 30s Sampsons + 15x each push-ups, sit-ups, and squats.

WOD: 3 rounds for time of: 21x Deadlifts + 15x pull-ups + 9x Front squats.

I did 185# deadlift, elevated beginner pull-ups, and 115# front squats. My time was 15:30. I’m satisfied with that time, and pretty happy with the scaling. As with all hero WODs, this one was tough, in a good way. It continues to blow my mind how much harder pull-ups are when they follow deadlift in a WOD.

Mike did 95# deadlift, elevated beginner pull-ups, and 65# front squats. His form was pretty good overall, but over a third of the squats would have been no-reps due to insufficient depth (if I was judging…). His time was 13:22.

Becky did 95# deadlift, seated ring rows, and 65# partial squats. Her form was good as well. Her time was 13:28.

140703 – Turkish Getups & Cardio

Warm-up: 3 rounds of 30s Sampsons, 5x pull-ups, 15x each sit-ups, push-ups, and squats. In round 2, I did 4 pull-ups + 5x elevated beginner pull-ups. In round 3, I did 2 pull-ups + 10x elevated beginner pull-ups. Then I did an additional pull-up afterward. Total of 12 full pull-ups during warm-up. About a third were full range of motion (with the others at raise from hang to eyes just past bar. At some point in the near future, I am going to spend some time testing the waters related to kipping. Not sure how well my pull-up stand will support it, but I’m going to try.

WOD: 5 rounds for time of 21x 25# dumbbell Turkish Getups + 0.6 miles of cycling. My time was 65 minutes, with around 50 minutes going to the TGUs.

Mike did 15# dumbbells and ran 400m. His time was 52 minutes.

TGUs are tough.


Seven mile bike ride to Reasors to green a sushi lunch. 43 minutes of riding. Fought wind and hills. Biked up the giant hill of evil (just west of Elm on 106th) for the first time.

I want to work up to another longer ride in the best future. Eventually wanting to successfully go to downtown Tulsa and back.

140702 – 3 Couplets

No warmup today, as everything from a typical warmup was represented in the WOD.

WOD: 10 rounds for time of:
5 pull-ups
5 push-ups

5 rounds for time of:
10 GHD sit-ups
10 back extentions

2 rounds for time of:
25 wall-ball shots, 20-lb. ball
25 box jumps, 24-inch

Missed the part about resting as needed between couplets.

I did 6:20; 7:08; 7:54 for the couplets, in the order listed. Subbed elevated beginner pull-ups for pull-ups, 45# barbell good mornings for back extensions, 45# thrusters for wall balls, and 16 inch step-ups for box jumps (due to concerns about my recent ankle injury). I’m reasonably happy with that time. I don’t know how much resting would have even improved things overall.

Becky did 5:36; 6:25; 4:52. She subbed seated ring rows for pull-ups, wall push-ups for push-ups, crunches for sit-ups, 45# barbell good mornings for back extensions, and 45# partial depth thrusters for wall balls.

Mike did 7:22; 6:30; 9:41. He subbed elevated beginner pull-ups for pull-ups, 45# barbell good mornings for back extensions! and 45# thrusters for wall balls.

140630 – Snatch Variations

Felt too warn down for the normal warmup routine, so I did a few dead hang pull-ups and went straight into the WOD:
Muscle snatch 1-1-1-1-1 reps
Power snatch 3-3-3-3-3 reps
Snatch 5-5-5-5-5 reps

I did 45-95-110-115-125; 45-95(f)-95-95-65; 45-45-55-55-45. By the time the muscle-snatches were finished, I was starting to tire. Definitely running on fumes during the full snatches.

Mike did 45-45-60-70-70; 45-45-55-55-65; 45-45-45-45-45. His form was much better as that was made the focus of the day.

Becky did 45-45-60-70(f)-65; 45-45-55-55-45. Due to her knee surgery, she did not do the full snatches. She felt that the power snatches were difficult to get right, with the main observable difficulty being around keeping her arms straight during the movement.

140629 – 1k Swimming

No warmup today.

WOD: 1km of swimming. Done in a 9 meter pool, which means 112 laps. My time was 44 minutes, which is basically on par with my last performance. I really wonder how much time the 112 turns add to the overall workout. Someday I will go to a large pool just to get a comparison.

Becky did 56 laps for 500 meters in 22 minutes.


July 2014
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