“Angie”
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats
You must complete all 100 of each exercise before moving on to the next.
My Performance: 26:07 Rx
That's right! Rx'd! I was doing really good with my hands until 98th rep of pull ups. I ripped on 98 and still had 99 and 100 to go. When I got done and looked at my hands, I had one rip and three bubble blisters. My hands are fried for the next week. The push-ups were equally hard and my forearms burned from the pull ups. The sit ups were a nice "rest". And I did 50 squats before I needed to rest. It took me (what felt like) a while to finish up even though it only took me about 3 minutes to complete 100 reps. Super exciting time...for me anyway. Another guy in the gym that was doing it with us finished in like 14 min--I had just started my push ups at that point and it was very discouraging. On another note, my mom started today. She did 25 reps of each and about died (almost literally on the way home--she didn't look so hot)
Last time "Angie" came up was 3-25-09, and I did it 21:59 MOD. I did about 35 kipping pull ups off and on with JPU's. I did knee push ups last time and REAL ones this time!!! Still improving and it feels good!
Monday, June 29, 2009
Friday, June 26, 2009 WOD:
Deadlift
3-3-2-2-1-1
My Performance: 135-155-175-195-225-245
This is my first time doing a deadlift max. I had no idea what to shoot for, so I made a mental goal of 235 lbs. I started having trouble about 195 lbs, but that was still a 2-rep round. I put a belt on for the last two, and was really surprised that I was able to do 245 lbs! I honestly thought I wouldn't be able to lift it!
3-3-2-2-1-1
My Performance: 135-155-175-195-225-245
This is my first time doing a deadlift max. I had no idea what to shoot for, so I made a mental goal of 235 lbs. I started having trouble about 195 lbs, but that was still a 2-rep round. I put a belt on for the last two, and was really surprised that I was able to do 245 lbs! I honestly thought I wouldn't be able to lift it!
Wednesday, June 24, 2009 WOD:
4 Rounds for time of:
25 Burpees
50 Double Unders
My Performance: 29:41 Rx
I don't really remember what happenend, but I remember it was hard. And it was hot.
25 Burpees
50 Double Unders
My Performance: 29:41 Rx
I don't really remember what happenend, but I remember it was hard. And it was hot.
Tuesday, June 23, 2009
Monday, June 22, 2009 WOD:
Split Jerk
1-1-1-1-1-1-1
You must jerk from the front rack position. You cannot jerk from behind the head. You must stand up with each rep at the completion of the lift. If you cannot stand the weight up, the lift does not count.
My Performance: 85-105-115-120-125-135/-135
Pretty good huh?!? I didn't get the first 135 b/c I didn't go down far enough with my split. I'm sure I could have done a little more once I figured out how to split farther down, but I ran out of reps. PR by 35lbs! Still getting stronger!
1-1-1-1-1-1-1
You must jerk from the front rack position. You cannot jerk from behind the head. You must stand up with each rep at the completion of the lift. If you cannot stand the weight up, the lift does not count.
My Performance: 85-105-115-120-125-135/-135
Pretty good huh?!? I didn't get the first 135 b/c I didn't go down far enough with my split. I'm sure I could have done a little more once I figured out how to split farther down, but I ran out of reps. PR by 35lbs! Still getting stronger!
Friday, June 19, 2009 WOD:
3 Rounds for Time of:
50 Double Unders
40 Push Jerks
30 Sumo Deadlift High Pulls
20 Ring Dips
10 Pull Ups
Rx’d Weight for Men/75lbs & Women/55lbs to be used on Push Jerks and Sumo Deadlift High Pulls
My Performance: 41:37 MOD (JRD's)
I did everything Rx'd except I did jumping ring dips...and I think that counts as MOD. This workout was a serious shoulder/tricep killer. Wasn't really feeling the best either.
50 Double Unders
40 Push Jerks
30 Sumo Deadlift High Pulls
20 Ring Dips
10 Pull Ups
Rx’d Weight for Men/75lbs & Women/55lbs to be used on Push Jerks and Sumo Deadlift High Pulls
My Performance: 41:37 MOD (JRD's)
I did everything Rx'd except I did jumping ring dips...and I think that counts as MOD. This workout was a serious shoulder/tricep killer. Wasn't really feeling the best either.
Thursday, June 18, 2009
Wednesday, June 17, 2009 WOD:
30 Rope Climbs For Time
My Performance: 12:44 Rx
That's right! I Rx'd this one!! With an incredible (to me) time to boot! What more could I say?
My Performance: 12:44 Rx
That's right! I Rx'd this one!! With an incredible (to me) time to boot! What more could I say?
Monday, June 15, 2009 WOD:
3 Rounds For Time of:
800 Meter Run
21 Dumbell Power Snatches (Right Arm)
21 Dumbell Power Snatches (Left Arm)
21 Box Jumps (24 inches)
Rx’d Weight for Men/40lbs & Women/20lbs
My Performance: 26:32 Rx
I was really excited to finish that fast! I thought it would be a 35-40 minute workout b/c of the morning class' numbers. I think the 4 x 400's that we've been doing are helping.
800 Meter Run
21 Dumbell Power Snatches (Right Arm)
21 Dumbell Power Snatches (Left Arm)
21 Box Jumps (24 inches)
Rx’d Weight for Men/40lbs & Women/20lbs
My Performance: 26:32 Rx
I was really excited to finish that fast! I thought it would be a 35-40 minute workout b/c of the morning class' numbers. I think the 4 x 400's that we've been doing are helping.
Wednesday, June 10, 2009 WOD:
“JT”
21-15-9 for time of:
Handstand Push Ups
Ring Dips
Push Ups
My Performance: 21:56 MOD (Bar dips)
I did real kipping HSPU's with one abmat for the first round, used 2 abmats for the second round, and tried not to use 3 abmats for the third round, but I had to concede and use a third abmat for my last round. I did bar dips but did not MOD the push ups.
21-15-9 for time of:
Handstand Push Ups
Ring Dips
Push Ups
My Performance: 21:56 MOD (Bar dips)
I did real kipping HSPU's with one abmat for the first round, used 2 abmats for the second round, and tried not to use 3 abmats for the third round, but I had to concede and use a third abmat for my last round. I did bar dips but did not MOD the push ups.
Monday, June 8, 2009
Monday, June 8, 2009 WOD:
“Grace”
30 Clean & Jerks for Time
The goal is to get the weight from ground to overhead. You may choose to do squat cleans if you prefer, but power cleans are acceptable as are push jerks, split jerks, and press/push press. You must stand tall with the weight and lock the arms out overhead in order for the rep to count.
Rx’d Weight for Men/135lbs & Women/95lbs
*-Just for fun b/c Paul "loves" us-*
400m run
2 min rest
400m run
1 min rest
400m run
30 sec rest
400m run
My Performance: 4:02 75lbs; no clue on the time, but I finished 4th of 7 with 2 guys.
HAHA!!! SO much better than last time we did grace!!! 2 minutes off my time AND 10 more lbs! Getting better!
30 Clean & Jerks for Time
The goal is to get the weight from ground to overhead. You may choose to do squat cleans if you prefer, but power cleans are acceptable as are push jerks, split jerks, and press/push press. You must stand tall with the weight and lock the arms out overhead in order for the rep to count.
Rx’d Weight for Men/135lbs & Women/95lbs
*-Just for fun b/c Paul "loves" us-*
400m run
2 min rest
400m run
1 min rest
400m run
30 sec rest
400m run
My Performance: 4:02 75lbs; no clue on the time, but I finished 4th of 7 with 2 guys.
HAHA!!! SO much better than last time we did grace!!! 2 minutes off my time AND 10 more lbs! Getting better!
Friday, June 5, 2009 WOD:
“Kelly”
5 Rounds for Time of:
400 Meter Run
30 Box Jumps (24 inches)
30 Wall Ball Shots (20lbs/Men & 12lbs/Women)
My Performance: 39:49 Rx
This was really hard one on my shins. They hurt for a long time afterwards. Paul told me to start eating something in the morning or he would kick me out of the gym. So, guess I'll start drinking a smoothie in the morning...hope I don't puke it up.
5 Rounds for Time of:
400 Meter Run
30 Box Jumps (24 inches)
30 Wall Ball Shots (20lbs/Men & 12lbs/Women)
My Performance: 39:49 Rx
This was really hard one on my shins. They hurt for a long time afterwards. Paul told me to start eating something in the morning or he would kick me out of the gym. So, guess I'll start drinking a smoothie in the morning...hope I don't puke it up.
Wednesday, June 3, 2009 WOD:
Hang Power Clean
3-3-3-3-3
Each rep will start from the hang position and finish in the power position. You may set the bar down in between reps, and rest as needed in between sets.
My Performance: 83-93-103-108-113 lbs
I kept wanting to do the "snatch movement" with the bar instead of jerking it up and actually cleaning the bar. I finally got it though.
3-3-3-3-3
Each rep will start from the hang position and finish in the power position. You may set the bar down in between reps, and rest as needed in between sets.
My Performance: 83-93-103-108-113 lbs
I kept wanting to do the "snatch movement" with the bar instead of jerking it up and actually cleaning the bar. I finally got it though.
Monday, June 1, 2009
Monday, June 1, 2009 WOD:
5 Rounds for Time of:
15 Deadlifts
12 Hang Cleans
9 Front Squats
6 Split Jerks
Rx’d Weight for Men/135 & Women/95
My Performance: 35:17?? 75 lbs
I don't like it when the Rx weight for women is 95 lbs b/c I'm not quite ready to do a WOD with that much weight. I'm a definite 65 lbs, and sometimes 75 lbs WOD. Some of my one-rep-max's are right around the 100 lbs mark--much less trying to do 200 reps. I was completely smoked today. I was so smoked that I didn't look to see exactly what my time was. I know I finished just over 35 min.
15 Deadlifts
12 Hang Cleans
9 Front Squats
6 Split Jerks
Rx’d Weight for Men/135 & Women/95
My Performance: 35:17?? 75 lbs
I don't like it when the Rx weight for women is 95 lbs b/c I'm not quite ready to do a WOD with that much weight. I'm a definite 65 lbs, and sometimes 75 lbs WOD. Some of my one-rep-max's are right around the 100 lbs mark--much less trying to do 200 reps. I was completely smoked today. I was so smoked that I didn't look to see exactly what my time was. I know I finished just over 35 min.
Saturday, May 24, 2009 WOD:
“Nancy”
5 Rounds for time of:
400 Meter Run
15 Overhead Squats (Men/95lbs & Women/65lbs)
My Performance: 19:29 Rx
We've been doing alot of 5 rounds lately instead of 3 rounds. It's been really tough. I had to work out and keep up with the boys again. I thought this would be another 25-30 min workout, but I was able to finish in under 20 min! Pleasantly surprised yet agian. I'm still getting stronger and I'm now losing weight!
5 Rounds for time of:
400 Meter Run
15 Overhead Squats (Men/95lbs & Women/65lbs)
My Performance: 19:29 Rx
We've been doing alot of 5 rounds lately instead of 3 rounds. It's been really tough. I had to work out and keep up with the boys again. I thought this would be another 25-30 min workout, but I was able to finish in under 20 min! Pleasantly surprised yet agian. I'm still getting stronger and I'm now losing weight!
(Joe) Friday, May 29, 2009 WOD:
"Cindy"
As Many Rounds as Possible in 20 Minutes of:
5 pullups
10 pushups
15 squats
My Perfomance: Pretty Bad
Tammy inaugurated me into crossfit be showing me all the "moves" (all the squat varieties, kettle bell swings, etc). I squatted in various ways for about 45 mins with a 135 lbs (Tammy made me do all the practice with weight for some reason, I thought I was entitled to a PVC bar for the first time at least, but Tammy is a brutal trainer) I was pooped after that, but Tammy wanted me to do the famous 1/2 Cindy 1st workout. I compromised with a 1/4 Cindy. Ugh.
-Joe
Tammy's WOD:
“The Gunny”
5 Rounds:
Max Dead Hang Pull Ups
Rest as needed between rounds but you must complete all 5 rounds in under 15 minutes. No kipping allowed. All Pull Ups must be deadhang with chin over the bar and elbows coming to a full lock out position at the bottom. Once you fall off the bar, that round is complete. Record your total for that round. Score will be total amount of deadhangs for all 5 rounds.
After completing “The Gunny”:
Row 2k for time
My Performance: 12-5-4-9-7, total: 37, Row: 9:00 min
I tried to do a Rx dead hang pull-up, but it was a nogo for me today. I had to use the green band--along with everyone else except for one guy. There were 3 girls and 3 guys. I guess dead hangs are next on the list. My row time was 2nd in the top 5. So that's pretty good I guess! I'd much rather row than run.
As Many Rounds as Possible in 20 Minutes of:
5 pullups
10 pushups
15 squats
My Perfomance: Pretty Bad
Tammy inaugurated me into crossfit be showing me all the "moves" (all the squat varieties, kettle bell swings, etc). I squatted in various ways for about 45 mins with a 135 lbs (Tammy made me do all the practice with weight for some reason, I thought I was entitled to a PVC bar for the first time at least, but Tammy is a brutal trainer) I was pooped after that, but Tammy wanted me to do the famous 1/2 Cindy 1st workout. I compromised with a 1/4 Cindy. Ugh.
-Joe
Tammy's WOD:
“The Gunny”
5 Rounds:
Max Dead Hang Pull Ups
Rest as needed between rounds but you must complete all 5 rounds in under 15 minutes. No kipping allowed. All Pull Ups must be deadhang with chin over the bar and elbows coming to a full lock out position at the bottom. Once you fall off the bar, that round is complete. Record your total for that round. Score will be total amount of deadhangs for all 5 rounds.
After completing “The Gunny”:
Row 2k for time
My Performance: 12-5-4-9-7, total: 37, Row: 9:00 min
I tried to do a Rx dead hang pull-up, but it was a nogo for me today. I had to use the green band--along with everyone else except for one guy. There were 3 girls and 3 guys. I guess dead hangs are next on the list. My row time was 2nd in the top 5. So that's pretty good I guess! I'd much rather row than run.
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