Lynne

warm-up: Run 1/2 mile

then

"Lynne"
Five rounds for max reps of:
Body-weight bench press (SS: 155# = 86% BW, JL: 185# = 92.5% BW)
pull-ups (with kipping)

SS: 8/21 5/12, 6/12, 4/11, 4/10
JL: 8/10, 5/10, 4/5, 3/7, 4/6

Previously.

It's hard to compare to the previous attempt since this was done at a higher weight with kipping pull-ups, but I did roughly double the kipping pull-ups compared to last time so in general I will call this an improvement. However, the last time this was done was about, oh, three years ago so it's unclear how relevant that really is. Anyway, this can be the new benchmark. JL's getting much better at those pull-ups. I think when we started his max reps for a set was about 5, so he's really shot up there. He keeps injuring his back doing squats and such, so we're probably going to have a light weight form day pretty soon to see if I can fix anything. I thought working some light good mornings or squats into the regular warm-up could be good to strengthen those muscles as well.

metcon

CFWU (3 rounds of 10 pull-ups, push-ups, sit-ups, squats, back extensions)

then:

crossfit WOD 110418

Three rounds for time of: (did ONE round, subbed 160 meters for 100 meters))
Run 100 meters
50 Push-ups
Run 100 meters
50 Sit-ups
Run 100 meters
50 Squats
Run 100 meters
50 Back extensions

SS 13:25
JL 15:08

SS: push-ups broken 25-10-5-5-5
sit-ups unbroken
squats broken 36-14
back ext broken 15-15-10-10

Ok, so doing one round instead of three was a mistake, but a fortunate one. As it was, this workout had me gasping on the floor for 10 minutes afterward, and it's only now, an hour after the workout, that I feel competent enough to write the post. When I looked at the workout last night I legitimately did not see the three rounds part. Convenient, right?

We did increase the length of the runs, but that's because the track length is 1/10th of a mile, so 100m is .6 of a lap around the track which is kind of hard to do consistently for an oval shaped track. However, had I done all three rounds I would have probably found a way to make it work.

Michael

crossfit WOD 110405

"Michael"

3 rounds for time of:
Run 800 meters (1/2 mile)
50 back extensions (subbed supermans)
50 sit-ups

SS 21:12
JL 21:30

Not a bad time, but one and a half minutes slower than my previous attempt. At least I did the supermans and sit-ups in the proper order this time. The run felt great on the first round, but I was dragging serious ass on the last one. The supermans were generally broken something like 30-20 or 40-10 and the sit-ups were broken 30-20 on the first two sets and 20-15-15 on the last set. Running after doing a whole bunch of sit-ups isn't super fun. However, doing those supermans after running was actually kind of awesome. Since I'm laying on my stomach, every time I go up it forces the air out of my lungs and when I come back down I inhale. It seemed like the oxygen recovery I got was far better than it would have been were I simply standing around.

a quick lifting session

3 rounds of 10 pull-ups, push-ups, sit-ups, squats, back extensions

Then:

7x5 deadlift
SS & JL: (155) then 7x199 (45lb bar + 70kg = 45lb + 154lb = 199lb)

3x10 shoulder press
SS: 3x85
JL: 85, 85 (pp8-10), 85 (pp5-10)

Deadlifts went up really easy today, despite doing so many of them. Definitely should go up on weight next time. Shoulder presses got rough towards the end, I was definitely resting with the bar over my head during the last set.

There's this other guy we often see in the gym in the morning doing a lot of crossfit-esque stuff, but it's never been more obvious than today. He was doing deadlifts, cleans, front squats and back squats for time and was wearing knee-high crossfit socks. It looked a lot like the barbell complex we do sometimes but with more reps

general bodyweight stuff

CFWU x 3

3x10 TKE
3x12 db curls SS: 30,25,20; JL: 2x30, 25/20
3x12 dips
1x3(each arm) 20lb TGU
1 push-up/2 sit-up ladder SS & JL: 7/14

This morning we did some basic bodyweight exercises, more of an active rest day than an actual weight day. We wanted to give the legs one more day to rest before doing some squats. CF's WOD today is basically to do a whole bunch of different squats, so we plan on doing that one tomorrow.

shoulder press

CFWU x 3

7x3 shoulder press
SS & JL: (45) 7 x 110

then, run 1/2 mile
SS: 3:50
JL: 4:38

Consistently lifted 110 today, compared to last time. Also, the weight went up a little easier, so I'll definitely try 115 next time. John had an easier time putting the weight up than I did, so he should probably up the weight next time too.

His leg is feeling better so we tried doing a light run post-workout today. I didn't sprint at the end of the run so I could try and get a consistent read on my running pace. My legs are a touch sore from yesterday, but nothing that should slow me down. I'm looking forward to doing some squats or DL on Thursday.

pullups and bench press

crossfit WOD 110310

With a continuously running clock, do one pull-up the first minute, two pull-ups the second minute, and so on as long as you are able.

SS: 10
JL: 8

In addition to this one, we did the same thing, only with 135 lb bench press.

SS: 7 + 4 reps
JL: 9

John's leg is still in recovery so this was a good one for today.

shoulder press

3 x CFWU

7 x 3 shoulder press

SS: (45, 95) 4 x 105, 3 x 110
JL: (45) 95, 4 x 105, 2 x 110 (mild pp to get the weight up on 1st rep of most sets)

Elbow still tweaked a little, but not too bad. John was using a wider grip than I was, and switched to a closer grip toward the end. I tested out a wide grip and couldn't even clear my chin with the bar. Different muscle groups I suppose.

run and snatch

crossfit WOD 110302

3 rounds for time:
400m run
65lb squat snatch, 15 reps
handstand push-ups, 9 reps (subbed feet on 2.5 ft pylo box)

SS: 19:21
JL: 20:59 (snatch sets went 15, 12, 7)

Quick morning workout! My elbow is still janky so I'll take a rest tomorrow and start again on Monday.

McCluskey

crossfit WOD 110301

We modified this one so heavily I'm not sure it still qualifies as the same workout.

"McCluskey" (modified)

Three rounds of:
9 Dips
15 Burpees
21 Pull-ups

Then,
Run 800 meters

JL: 25:12 (2nd round 18 pull-ups, 3rd round 12 pull-ups)
SS: 23:25

I had every intention of doing a 21-15-9 of high pulls and OHS's that was put up a few days ago, but we went with this one instead. We only intentionally subbed the dips for the muscle-ups. Changing the burpee pull-ups to burpees and cutting running from the first two rounds was accidental, but in retrospect probably a really good idea. Took me quite a while to catch my breath after this one, likely because Wednesday to Saturday was spent drinking with prospective graduate students. For some reason my elbow is feeling janky too, but that should resolve itself in a few days.

deads

CFWU x 3

then,
5x3 deadlifts

warmed up with 155
SS & JL: 245

We've got bumper plates at the school gym here (yay public universities) which is nice, but some guy (or girl) was doing Oly lifts with metal plates and broke the lifting platform. So, while we could still technically do Oly lifts with the bumper plates, we're not supposed to. Lame right? Didn't stop us from using them to deadlift though

Colorado Stuff

Hello!

Long time no post. I've got a new workout partner in Colorado and we've been doing stuff for the last six months or so. We've been doing what most people consider to be typical workouts, where you focus on a group of muscles on each day. Basically, the rotation went chest+triceps, shoulder+biceps, back, biceps+triceps, legs. Rinse and repeat. You'll notice that out of five days only one dealt with legs. You can probably imagine how happy I was with that. Well, I've convinced him to do more varied CF style workouts with me, and in honor of that I've posted the first of them here.

"Cindy"

AMRAP in 20 minutes of
5 pull-ups
10 push-ups
15 squats

SS: 13 (in 19:54)
JL: 10

I was quite surprised I got 13. I had about 9 rounds at the 10 minute mark and then hit a wall. I'm mostly surprised because this is pretty close to my peak score (here) and really far from my more recent scores which ranged around 11-12. Looking forward to more stuff like this!