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

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

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

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.

3/16/09

Today was a pretty damn good workout day:

I started off hitting some HEAVY deadlifts:

WOD: 5 sets of 3 reps of deadlifts

I started at 275 and ended up at 335. I didnt complete the last set

Then I got my two friends to do variations of fran.

Fran WOD:

21-15-9
95lb thrusters
pullups

Then I got my sister to do this WOD:

4 rounds for time of:

7 push press at 45lbs
21 KB swings (20 lbs)
12 burpees


THEN I hit this WOD:

3 rounds for time:

7 push press/jerk at 135 lbs
21 KB swings (50 lbs)
12 pullups

3/15/09

Yesterday I did:

5 rounds for time of:

5 squat clean thrusters
10 burpees
15 wall balls
400m run

15:15


Today I will be doing:

4 rounds for time of:
400m run
10 burpees
20 situps
30 squats
40 pushups

3/3/09

I missed a heck of a lot of days. I've still been working out. I kind of tweaked my shoulder the other day, but I'm mentally preparing for The Fittest Games Challenge this Saturday. It'll be my first ever Crossfit competition, so along with excitement come nerves. Anyway today I decided to deter away from the Crossfit WOD and hit this up:

5 rounds for time of:
5 135lb squat cleans
10 burpees

I finished in 9:45 and Javi finished in 12:45...it was a damn good workout, we had initially intended for the squat cleans to end in thrusters, but after the first round we realized this wouldn't work out.