My CrossFit Blog

140623 – Squats, Good Mornings, + Push-ups

Warm-up: 3 rounds of 30s Sampsons + 5x Deadhang pull-ups + 15x sit-ups. Third round of pull-ups was done as 15x elevated beginner pull-ups.

WOD: 3 rounds for time of 40x squats + 30x 45# good mornings + 20x push-ups.

My time was 11:57. The squats were surprising easy. Good mornings were the hardest. Push-ups were tough but manageable by pacing myself — breaking at 10 reps each round.

Mike’s time was 13:31, with a large number of push-ups not done to full depth. He also stated that the good mornings were the hardest part.

Becky did 3rft: 20x squats + 30x PVC good mornings + 20x wall push-ups. Her time was 7:45.

140628 – Double Grace

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

WOD: Grace (30x clean & jerk). Immediately followed by another round of Grace.

I did 115# (moving up from 95#). My time for the first Grace was 3:57. My time overall was 14:25. The first Grace was broken as 15-8-4-3. During much of the second Grace, I was forced to take break after every 2-3 reps as my grip strength was failing when trying to hold the weight on the way down, since my metal weights don’t lend themselves to dropping.

Mike did 65# (moving up from a 50/50 split of 65#/45#). His time for the first Grace was 4:22. His overall time was 11:29.

Becky did a single Grace with 65# (moving up from 45#). Her time was exactly 4:00.

Next time, I will be moving up to do this as Rx, with 135#. I’m not sure what weights Becky and Mike will want to do.

12.8 miles of cycling

Today I bumped things up from last week to do 12.82 miles of cycling. From my house southwest of Jenks, I biked into town, through it, across the river, and to the casino. Then turned around and came back into Jenks. Stopped for a sushi lunch at Reasors, then finished the trek home.

The wind today was stronger than it has been recently, but thankfully it was blowing against me as I rode out. So the second half of the ride was made easier with the wind at my back.

140613 – A Bunch Of Stuff

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

WOD: 5 rounds for time of:
8x handstand push-ups
8x pistol squats (alternating legs), down to 16″ stool
12x elevated beginner pull-ups
12x 115# deadlift
9x 115# hang power clean
6x 115# push jerk

My time was 26:50. I’m pretty happy with that. This workout was exhausting. It definitely helped my time that I did the same weight for deadlift, hpc, and push jerk, as that enabled me to chain them together. I took breaks between exercises as needed and broke the pull-ups in half starting with round 3.

Mike’s time was 32:52. He did 95# deadlift, 65# hpc, and 65# push jerk. He took breaks between exercises and broke most of the deadlift/hpc/push jerk rounds in half.

Becky did 3 rounds in 15:04. She did 4x 20# DB shoulder press, 12x squats, 12x seated ring rows, 12x 95# deadlift, 9x 45# hpc, 6x 45# shoulder press.

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.

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