Tuesday, April 28, 2009

4/27/09

Today's workout was

7 rounds:
10 sumo dead high pulls
10 ring dips

6:30

Monday, April 27, 2009

4/27/09

Before I go into what I did today, I'll cover yesterday's WOD

3 rounds of:
400m run
21 dumbbell swings at 50 lbs
12 pullups

with a 20 lb vest, WOD also known as Helen

It took me 10:49


Today I did:

7 rounds:
10 Sumo DL HP at 95 lbs
10 ring dips

6:30 PR

Thursday, April 23, 2009

A couple of days ago

A couple of days ago, I did my own programming and did a workout that I'm working on naming. So far I've named it Shitty upside/down Cindy.

Workout is:

4 rounds:
5 squat (225 lbs)
10 burpees
15 chest to bar pullups

I did it in 10:41...Javi hit it at about 10:15

4/23/09

I've been away from the computer for the past couple of days because my computer was infected. Well anyways...Today I hit up the WOD from last years Crossfit Games.

The WOD consists of:

5 rounds:
5 deadlifts at 275 lbs
10 burpees

I PR'd it with a time of 4:04. This was 26 seconds off my previous time of 4:30

Javi did the same workout, but his back is a little tweaked so he's working up to good deadlifts. He did the workout in 5:04 with 135 lb deadlifts.

Sunday, April 19, 2009

4/19/09

So yesterday I was able to throw a small workout. I did 3 rounds of the BEAR complex. I started at 95 lbs and ended at 135 lbs.
The Bear complex is 7 reps of the following scheme: power clean to front squat, to OH press, to back squat, to OH press back to floor.


Today I was able to do a lot more.

I started with a 500m row at 1:43

Then I went 3x3 on push jerks at the following weights.
175, 185, and 205

I rested for about 20 minutes and went into this WOD:

4 rounds for time of:
3 deadlifts (315 lbs)
4 squat cleans (165 lbs)
5 handstand pushups

I ended up at 9:35 for this.

4 minutes later I did another 500m row sprint. This time I hit a new PR of 1:39...

Friday, April 17, 2009

3/17/09 - REST DAY

Today is a rest day...but heres a video of the Fittest Games Championship from 2 weekends ago...check it out.


CC-Fittest Games-Part 1 from CrossFit Central on Vimeo.

Thursday, April 16, 2009

4/16/09

Today I did the workout from the Crossfit Laredo...
It was:

10,9,8,7,6,5,4,3,2,1

95 lb Thrusters
Sit-ups
Ring Dips

I finished it in 6:50....good workout...I liked it...check out Crossfit Laredo's website at www.crossfitlaredo.com

Wednesday, April 15, 2009

4/15/09

Today I started off with deadlifts:
1 1 1 1 1 1 1

315
335
345
355
365
375 PR
385 Failed

Then I did:

4 Rounds:
5 push jerks (155 lbs)
10 burpees

6:41

Tuesday, April 14, 2009

4/14/09

Alright...So I'm back in Austin...just got done with a good rest day...

I did a 500m row in 1:43 today....its my new PR

I then moved to back squats:

5X2 at 275 with 1 minute rest in between each set.



Then Javi and I did this workout:

3 squat cleans (155 lbs)
6 swings (70 lbs)
9 wall ball shots (20 lb ball)

Javi finished in 12:59
I finished in 8:41

Till tomorrow

Sunday, April 12, 2009

4/12/09

Today Becky did:

500m row
25 pullups (green band)
20 kb swings (15 lbs)
15 situps
10 burpees
5 sprints
10 burpees
15 situps
20 kb swings (15 lbs)
25 pullups
500m row

She did it in 18:00

I did a couple of 500m rows in about 1:45 each.

I also did 30 muscle ups for time at 17:50

Saturday, April 11, 2009

4/11/09

Today Becky did:

AMRAP 20 minutes:

10 thrusters (35 lbs)
10 pullups (green band)

11 rounds total


I did:

5 Thrusters (135 lbs)
10 deadlifts (225 lbs)
1 round Cindy

4 Thrusters
8 deads
2 Cindy

3 Thrusters
6 deads
3 Cindy

2 Thrusters
4 deads
4 Cindy

1 Thruster
2 deads
5 Cindy

20:08

Friday, April 10, 2009

4/10/09

So here's what I did today...I stole a workout from David's blog.

I did 4 rounds of :

3 deadlifts (315 lbs)
8 front squats (165 lbs)
10 handstand pushups

Becky did deadlifts at 85 lbs, front squats at 55 lbs, and presses at 35 lbs.

We finished the day by doing 21, 15, 9 pullups. Becky did pullups with the green band and I did my pullups chest to bar.

I hope tomorrow to get two WODs in, but I might be hungover...we'll see

Thursday, April 9, 2009

4/8/09

So let me go through what has happened over the past couple of weeks. I competed in The Fittest Games Championship. It was pretty fun, but pretty damn hard. I did a couple of tough workouts with a lot of good people. I just started training for the Crossfit Regional Qualifier. It is going to take a lot of work, but I'll be trying to post up the workouts that I'm getting at. I've started to follow the Crossfit Football website, but am also doing some of my own programming. I'm combining heavy lifts with heavy metcons hoping to build strength. These past 3 days have consisted of the following 3 WOD's and slow lifts.

3/6/09
Heavy Deadlifts
3 3 3 3 3
Then

21, 18, 15, 12, 9, 6, 3

OH squats (45lb)
pullups
situps

3/7/09
Heavy Front Squats
3 3 3 3 3
Then

4 rounds:
Max reps 225 lb bench press
Max reps pullups
25 box jumps

3/8/09
Heavy Squat Cleans
3 3 3
Then

7 rounds:
3 jerks 155 lbs
6 pullups
9 burpees


Tomorrow is a rest day, but I might hit the track for some sprints. I also want to post a link for a good Crossfit friend of mine David's website. It is http://lionsdenfitness.wordpress.com/
He's doing good things up in College Station. Check it out.