Training Day 11

Took today off.
Tough week of working out has taken a toll on my body. Will get back to working out tough tomorrow.
Taught myself to understand that i don't get better from working out, i get better by recovering from working out.

Training Day 10

022609
5 sets 5 reps (heavy) of Back Squats, Front Squats, and Overhead Squats

Back Squats:
135, 185, 225, 245, 245
Overhead Squats:
115, 135, 140, 140, 140
Front Squats:
135, 185, 195, 205, 205

CrossfitDC class:
AMRAP in 24 mins of:
15 Wall Ball shots (20#)
15 Overhead walking lunges each hand (35#)
45 Double Unders

Total rounds: 7

Training Day 9

AMRAP in 20 minutes.
As Many Rounds As Possible of the following

250m row
15 SDHP (Sumo-Deadlift High Pull) 95#
12 Pullups

Total rounds: 6

Training Day 8

CrossfitDC class: 022409

Quarter Gone Bad:
15:45:8 (15 seconds work; 45 seconds rest, 8 rounds)

Pullups (with 45# dumbbell )
Burpees
Swings (32k)
Thrusters (115#)

Workout was harder than i thought. First 4 rounds were a little easy, but after that it was all down hill.

Total reps: 225

Training Day 7

Front Squats: 5 sets of 3 with 50 double unders between sets:
1. 155
2. 225
3. 245
4. 250
5. 250

I think i jumped too high from the first set to the second. Will try again soon.

Cardio workout:
3-2-1
3 Miles on a stationary bike at level 12
2000m row
1000ft climb on the verserclimber.
Time : 24:30

Training Day 6

022109 (My Brithday Workout)
Triple Fran:
21-15-9
Thruster (95#)
Pullups
9-15-21
Thrusters (95#)
Pullups
21-15-9
Thrusters (95#)
Pullups
Time: 21:30

Training Day 5

021909
10 Clean & Jerk (135#)
3 Rounds of: with 20# vest
5 Pullups
10 Pushups
15 Squats
10 Clean & Jerk (135#)
2 Rounds of: with 20# vest
5 Pullups
10 Pushups
15 Squats
10 Clean & Jerk (135#)
1 Round of: with 20# vest
5 Pullups
10 Pushups
15 Squats
Time: 22:15
Class:
1 mile run
50 Burpees
100 Pushups
200 Situps
300 Squats
1 mile run
Time: 39:45

Training Day 4

021809
3 Rounds
50 Double Unders
20 Deadlifts (225#)
20 Pullups
10 Handstand Pushups
Time: 21:15

Training Day 3

021609
10 Clean & Jerk (135#)
5 Rounds of:
5 Pullups
10 Pushups
15 Squats
10 Clean & Jerk (135#)
5 Rounds of:
5 Pullups
10 Pushups
15 Squats
10 Clean & Jerk (135#)
Time: 23:31

Training Day 1

So i have started training for the Mid-Atlantic Crossfit Games qualifier.
Here is my workout:
021209
45 Double Unders
45 Hang Squat Cleans (135#)
45 Ring Dips
45 Double Unders
Time: 17:45

Training Day 2

021309
500m row
30 Back Squats (135#)
500m row
30 Front Squats (135#)
500m row
30 Overhead Squats
Time: 15:55

My road to the 2009 Crossfit Games

The 3rd anual crossfit games are coming.
This will be my first time competing in any Crossfit event.
My Training starts tomorrow and i'm really worried that i might not even qualify for the games in California.
Well, these are goals that i want to accomplish before the qualifier at Virginia Beach in 042509

500m row: under 1:30
1000m row: under 3:30
50 Kipping pullups
Deadlift 500lbs
Overhead Squat my bodyweight (192#) 15 times
Drop my BF% to around 7%

Wish me luck.

What is Crossfit?

CrossFit is a core strength and conditioning program designed to elicit as broad an adaptational response as possible. It is not a specialized fitness program, but a deliberate attempt to optimize physical competence in all ten areas of fitness: Endurance · Stamina · Strength · Power · Speed · Flexibility · Coordination · Agility · Balance · Accuracy