Thursday, July 30, 2009

Skill work


Today we couldn't decide on any specific WOD to do. We came to a consensus to work on our double-unders, muscle-ups, the snatch, and overhead squats. Light weight (95lbs), all form. It felt good, and I have to say my double unders are coming along. And my muscle-up feel strong. Looking forward to the 30 for time again. Next week maybe I can say I'm descent at my jump-rope skills.... I hope. Next is to start adding some more weight to my snatch. I want to work up to my body weight 185lbs soon. At the end I suggested we knock out a shorty but toughie.


5 min. for rounds of:

95lb thrusters x 5

10 burpees


My #- 4 rounds

Dave- 4 rounds

Nick- 5 rounds

Wednesday, July 29, 2009


Hit the gym hard. Did bi and tri workout. Working on core and abs trying to get it a locked up nice and tight. Looking forward to crossfit at work tomorrow. Gonna try and get in the 10k in on Friday morning.

Tuesday, July 28, 2009

Get Messed Up


You gotta try and hit rock bottom. Get all the way submerged into the drug of choice. Good old Crossfit, makes you feel like a million bucks every time.

Cindy is a tough chic


"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
My #- 19 rounds PR by 1 round
Dave- 20 rounds
Nick- 20 rounds
Blain- 20 rounds

Was glad to get a chance to do Cindy again. I like the simplicity of the WOD, but it really beats you up fast. My goal was 20 rounds, but after the whooping we took from yesterday I was struggling after about 12 rounds. Still very pleased with another PR. wanna try Cindy a little more fresh, at least the upper body. Love doing WOD at Gervy Gant park. Next time I want 22. I will bring all I've got, push every round out. Hands need a break from all th pull-ups. Bruised, but not torn.

Monday, July 27, 2009

Hold the World Down

Working on my one armed handstands. Gotta keep up with my 15 muscle-up and 5 handstand push-up a day. Skills I need practice on. Olympic lifts will always need work too, but need some instuction by Dave on those.

Upperbody Burn












"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups
BP/PU BP/PU Total
My#'s-19/23, 16/23, 13/24, 11/19, 12/21-71/110= 181 PR by ~80
Dave- 12/25, 10/25, 9/23, 6/22, 6/22-43/117= 160 PR
Nick- 15/20, 15/25, 15/25, 12/25, 11/25-68/120=188 PR
Smiley-10/33, 10/35, 10/31, 10/26, 9/26-49/156=205

This was a great WOD for everyone to get together and root each other on. After the second set, you can really start to feel the fatigue. The bench is pure chest and tricept strenght, and the pull-ups are all upperbody and core. They suck the life out of you after a bit. Lots of fun. We all Set PR's by a whole lot, except Smiley, whose numbers where fucking awsome his first go at it. Wanted to do better on by pull-ups, and still feel I can start getting a few rounds into the thirties, but my grip strenght was failing me. Very proud of the bench.

Just chill for a few


Mom, and sister came into town with my 2 nephews & 2 nieces. Had a wonderful time with them at the beach and then at the Daytona Beach water park. Ate like a pig and had a couple glasses of wine. Gained 5lbs, putting me back up 191lbs. Mostly water weight from all the salty foods. Gonna be very clean and strict all week. Cardio when at all possible. Promise myself I'll be back to 186/185 by Friday. Looking forward to doing Lin (WOD) later. Wanna compare numbers.

Friday, July 24, 2009

Its not gonna lift itself


"DT"
Five rounds for time of:
155 pound Dead lift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
My time-17:01( 1 rd @ 155 & 4 rd @ 135)
Nick- 12:29 as Rx
Smiley- 12:06 @135
Dave- 11:08@ 135
totally fucked myself mentally, staring with the Rx weight and then dropping down. Very hard WOD either way. Looking forward to DT again. Improvement is immanent.
Max Weight Dead Lift: (done prior to WOD, went right into heavy weight after warm-up)
My max-405 new PR by 10lbs Getting Closer to 500lbs everyday!!!!!!
Dave-405 new Pr by 5 lbs
Nick-425 new Pr by 10lbs

No rest I guess


Well I ended up getting out of work and hitting the gym with Sara. Did chest and back. Went heavy, but need to get back into with Scott and Artie. Felt good though. Looking forward to doing Crossfit today at station 32...... Crossfit or Die..............

Thursday, July 23, 2009

Rest day


Gonna try and take it easy, no work out today. Gotta try and get house ready for the family coming into town friday night. Work at Ruby Tuesdays @5. Tired....

Wednesday, July 22, 2009

Done July 21, 2009
Filthy fifty:
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
First time done as Rx. 31:48. No fun

Done July 18, 2009-30 muscle-ups for time: 13min & some change. (room for improvement)
I just can't stop thinking about getting my Crossfit cert. 1 done. I will kill myself, working all the time if I have to. I know there are so many other things I need to spend my $$ on right now, but I have become obsessed with doing crossfit. Its all I want to do with my free time. I mean there are worse things a man can be addicted to right? I actually loose sleep thinking, how will I make this happen, while still being reponsible to all my others obligations. I think if I want it bad enough, then with the hard work I'm willing to put in I will get my cert.1 soon enough. Then the cert. 2........: )

Day one


Today was a heavy leg day.
Deadlift up to 375x3
Time to do max weight.