Training Day 31

033109

CrossfitDC class:

As many rounds as possible in 12 minutes of:

10 Deadlifts (185#)
15 Pushups

13 Rounds

5 minute break

As many rounds as possible in 12 minutes of:

7 Pullups
12 DB Thruster (40#)

7 Rounds

Training Day 30

033009

Still really sore from Flipping Big Poppa yesterday in class!

Off day.

1000m row for time:
3:28.

Training Day 29

032909

CrossfitDC class:

Warm Up:
5 Rounds of "Cindy'
5 Pullups
10 Pushups
15 Squats

Part One:
5 x 5 Back Squats

Ended up with 275# for 4 reps on my last set.

Part 2:
5 min of Tire flips


Flipped "Big Poppa" 49 times in 5 minutes!

Part 3:
5 min of Burpees

Total: 71

Training Day 28

032709

I worked on Double Unders and Hand Stand Pushups.

Cardio: 3-2-1
3 mile Bike Sprint
2k Row
1k Climb on Versaclimber.

Time: 25:36

Training Day 27

032609

After a day off yesterday, decided to do squatting series today, and I'm still sore!!

For Time:

400m run
30 Overhead Squats (95#)
400m run
30 Front Squats (155#)
400m run
30 Back Squats (185#)

Time: 19:35

Training Day 27

032409

CrossfitDC class

Fight Gone Bad :

Wall-ball, 20# ball at a 10 ft target
Sumo deadlift high-pull, 75#
Box Jump, 20" box
Push-press, 75#
Row (Calories)



FGB involves 5 exercises, for 3 rounds. A minute is spent at each exercise before you move onto the next one with a minute rest between rounds. The key here is to keep score. Your score is the total reps completed and total calories burned on the rower. While the workout is only about 17 minutes long, if you go hard enough it should be the toughest 17 minutes of your life.

Substituted wall ball with two 20# db and did thrusters.

I started with push-press:
Round 1 Round 2 Round 3
30 25 20
20 15 15
20 15 10
20 20 20
20 20 20

Total reps: 290

I think i had an off day today. The last time i did this workout i had 320 total reps.
I really hate fight gone bad.

Training Day 26

032309

For Time:
Up the Ladder

1 Set Bear Complex (95#)
10 Pullups
2 Set Bear (95#)
9 Pullups
3 Set Bear (95#)
8 Pullups
4 Set Bear (95#)
7 Pullups
5 Set Bear (95#)
6 Pullups
6 Set Bear (95#)
5 Pullups
7 Set Bear (95#)
4 Pullups
8 Set Bear (95#)
3 Pullups
9 Set Bear (95#)
2 Pullups
10 Set Bear (95#)
1 Pullup

Time: 19:36

Training Day 25

032209

After 2 days off from training, i was ready for a good CrossfitDC workout.

Deadlifts
5-5-3-3-3

225-275-315-365-385

Part 2: 5 Rounds
1 Minute Deadlifts (185#)
1 Minute Burpees
2 Minute rest

Totals: 106 Deadlifts
83 Burpees

Training Day 24

031909

For Time:
500m row
20 Back Squats (245#)
20 Weighted Pullups (45#)
500m row
15 back Squats (245#)
15 Weighted Pullups (45#)
500m row
10 Back Squats (245#)
10 Weighted Pullups (45#)

Time: 23:31
Legs were shot from rowing and transitioning to squats.

CrossfitDC class

AMRAP in 20 min.

7 DB Deadlifts (35#)
7 DB Hang Cleans (35#)
7 DB Front Squats (35#)
7 DB Push Press (35#)
10 Pushups
10 Jump Squats
Total Rounds: 9

Now my legs were really shot from my earlier workout. Looking forward to two days of rest in a row.

Training Day 23

031809
Easy recovery day. Worked on double unders.
3 Rounds
50 Double Unders
50 Knees to Elbows
50 Double Unders
50 Situps

Training Day 22

031609
For Time:
1 Burpee
10 Deadlifts (315#)
2 Burpees
9 DeadLifts
3 Burpees
8 Deadlifts
4 Burpees
7 Deadlifts
5 Burpees
6 Deadlifts
6 Burpees
5 Deadlifts
7 Burpees
4 Deadlifts
8 Burpees
3 Deadlifts
9 Burpees
2 Deadlifts
10 Burpees
1 Deadlift

Time: 7:43

I had to drop the weight on round 4 (4 burpees, 7 deadlifts) to 225# because my lower back started to tighten up. The workout looked great on paper but i was glad it was over. Harder than i thought it would be. I think I'm almost fully recovered from my wrist and elbow injury. I still take it a little easy on any overhead exercises for the rest of the week which i really hate!

Training Day 21

031509

Needed a couple of days off from a minor wrist and elbow injury. Today went to class and had a great time.
CrossfitDC class:
Part one:
4 rounds of max pullups in 45 seconds, with 90 seconds rest in between rounds.
1. 21 (chest to bar)
2. 18 (chest to bar)
3. 19 (11 chest to bar)
4. 20 (15 chest to bar)
In any Crossfit competition, only chest to bar pullups are the only ones that count!

Part two:
Max hang squat clean for three reps.
Was able to clean 100k.
I think i could get 110k, but wasn't sure about my wrist.


Part three:

Tabata- 20:10:4
Squats-14
Pushups-12
Situps- 16
Mountain climbers- 25

Fun class today.

NUMBER ONE SPEECH

"Winning is not a sometime thing; it's an all the time thing. You don't win once in a while; you don't do things right once in a while; you do them right all the time. Winning is a habit. Unfortunately, so is losing. "There is no room for second place. There is only one place in my game, and that's first place. I have finished second twice in my time at Green Bay, and I don't ever want to finish second again. There is a second place bowl game, but it is a game for losers played by losers. It is and always has been an American zeal to be first in anything we do, and to win, and to win, and to win. "Every time a football player goes to play his trade he's got to play from the ground up - from the soles of his feet right up to his head. Every inch of him has to play. Some guys play with their heads. That's O.K. You've got to be smart to be number one in any business. But more importantly, you've got to play with your heart, with every fiber of your body. If you're lucky enough to find a guy with a lot of head and a lot of heart, he's never going to come off the field second. "Running a football team is no different than running any other kind of organization - an army, a political party or a business. The principles are the same. The object is to win - to beat the other guy. Maybe that sounds hard or cruel. I don't think it is. "It is a reality of life that men are competitive and the most competitive games draw the most competitive men. That's why they are there - to compete. To know the rules and objectives when they get in the game. The object is to win fairly, squarely, by the rules - but to win. "And in truth, I've never known a man worth his salt who in the long run, deep down in his heart, didn't appreciate the grind, the discipline. There is something in good men that really yearns for discipline and the harsh reality of head to head combat. "I don't say these things because I believe in the 'brute' nature of man or that men must be brutalized to be combative. I believe in God, and I believe in human decency. But I firmly believe that any man's finest hour - his greatest fulfillment to all he holds dear - is that moment when he has to work his heart out in a good cause and he's exhausted on the field of battle - victorious." --Vince Lombardi

If the mind is willing, the body can do!

Training Day 22

Day Off. Reflection time....

I saw a question on a Crossfit Journal entry from 2004:

If limited to only 5 exercises for your lifetime, what would you pick?

I think i would go with

Burpees-they just speak for themselves. I don't know what it is about them, but for some reason, i really like burpees.
Bear Complex- one of the best total body exercises that i have ever done, and discovered from going to Crossfit and working with coach Brose.
Pullups-- i guess they also just speak for themselves. I used to think doing kipping pullups was cheating, but its the same load and power output, using momentum. They are actually harder than i thought.
Deadlifts-- great lower body strength
Squats (all variations)--back, front, and overhead. Never did an overhead squat until Crossfit. Thanks again to coach Brose. Love, i mean really love squats.

So what are your favorite 5?

Training Day 21

031009

Totals:

Back Squat: 315

Shoulder Press: 145

Deadlift: 415

Had a tough time today. I think i was still sore from Sunday and Monday training sessions. I know i can squat, press, and deadlift a lot more than i did today. Will try this workout after a full day of recovery to see the difference.

Cardio: 5 sets of 750M Row with 2 minute rest in between sets

1. 2:48

2. 2:36

3. 2:42

4. 2:51

5. 2:36
Total Distance: 3868m
1:44/500m row

CrossfitDC class:
For Time..
25-20-15-10
Burpees
MB Cleans (20#)
DB Push Press(45#)
Box Jumps
KB SHP (32k)

Time: 29:58

Class was really hot and humid, which made the workout a lot harder. Great class though. Teams of five, and for the first time had a girl in my group. She worked harder than most of the guys, and was great to see her pushing through the exercises.

Training Day 20

030909

3 Rounds for time;

20 Double Unders
20 Deadlifts (135#)
20 Pullups
20 Pushups

Time: 7:35

After a tough class yesterday, that had a total of 60 pullups, my pullups today were really ugly.
Will try this workout soon to see if i can get faster.

Training Day 19

CrossfitDC Class
030809

Block Run (800M)
10 Burpees
15 Pullups
30 Thrusters (115#)
15 Pullups
10 Burpees
Block Run (800M)
10 Burbees
15 Pullups
30 Thrusters (115#)
15 Pullups
10 Burpees

Time: 24:50

Great Class. Helps having someone of equal strength as a partner and a really great motivator.

Training Day 18

030709
Worked on my snatching technique.
After a couple of warm up sets, i was able to snatch 65k easily.
I think with a little coaching from Capitol Barbell Club, i think i will be able to snatch 90k soon.

Training Day 17

Cardio Day.

3-2-1 of:

3 mile bike sprint (level 12)
2 mile run
1ooo ft climb on versaclimber

Bike took about 7:30, run really sucked and took about 18 minutes and change, and the versaclimber just kicked my ass. Did it in 6:35.

Total time: 33:05

Training Day 16

030509
For Time:

21-15-9 with 50 double-unders in between sets:
Back Squats (225#)
Ring Dips

Time: 9:26

CrossfitDC class:
AMRAP in 20 mins of:

Shuttle Run
25 BW squats
Shuttle Run
15 MB Cleans
Shuttle Run
7 Db Snatches/arm (50#)

Total rounds: 6

Training Day 15

Cardio Day.
After a really tough workout yesterday, had to take it easy on today's workout.

5ooom Row
stats:
31s/m
2:13/500m
299kcal
Time: 22:12

Had a little low back stiffness, so i took four 45sec breaks.

Training Day 14

CrossfitDC Class: 030309

Sprint Workout

5 rounds of:

10 DB Squat Cleans with a press (45#)
10 Box Jumps
10 KB Swings (32k)
10 Burpees

1. 1:30
2. 1:29
3. 1:57
4. 2:22
5. 1:55

Total time: 9:13

To date, this was the hardest workout ever!

Training Day 13

For Time:
1600m Run
5 Deadlifts at 285#
1200m Run
10 Deadlifts at 265#
800m Run
15 Deadlifts at 245#
400m Run
20 Deadlifts at 225#

Time: 35:22

Best workout I've had all year. Cant wait to do this one again.

Training Day 12

Took three days off.
Will be back to working out tomorrow, and sticking to a routine.