Archive for the ‘crossfit workouts’ category

team workout monday

September 8th, 2008

21-15-9
box jumps 32″
dead hang pull-ups
weighted sit-ups 20#
200m partner carry (partner #1=165lbs, partner #2=125#)

27:03

my shoulders hurt

September 4th, 2008

3 rounds
800m run
30 good mornings 45#
30 knees-to-elbows

27:50

My shoulders really hurt. Maybe from the cleans yesterday, I’m not sure. And now my forearms are seizing up. Thank you, knees to elbows.

clean and jerks

September 3rd, 2008

I can’t figure out how to hold 100lbs and then be explosive. There’s something rather counter-intuitive there and it’s not getting through my thick skull. Anyway. My old PR here was 85# so at least I’m improving.

3x 42#
3x 62#
3x 72#
2x 82#
1x 92#
1x 97#
1x 102#

Tried 112# (wanted to go over bodyweight) but missed. I’m not quick enough. If I actually cared enough I would go to a weightlifting seminar or something to figure this out because I feel like I have a huge mental block when it comes to cleans. And cleaning. As evidenced by my apartment.

2.8 rounds
28 dumbbell deadlifts 30# dumbbells
28 sit-ups
28 kettlebell swings 16kg
28 push-ups boobs-to-floor
28 squats to Ollieball

19:35

weightlifting

August 27th, 2008

10-9-8-7-6-5-4-3-2-1
push press 72#
front squat 72#

11:46

Chelsea

August 25th, 2008

5 pull-ups
10 push-ups
15 squats
every minute on the minute until you can’t keep up
then AMRAP in the remaining 30 minutes

score: 16 + 10
total 26 rounds in 30 minutes (which is 130 pull-ups, 260 push-ups and 390 squats. Geez that’s a lot. I’m tired)

*note: at 20 minutes I had finished 18 rounds, which beat my previous Cindy score of 16. Yay*

a bunch of random stuff

August 21st, 2008

15-10-5
dumbbell thrusters #15
squats
burpees
3:59

mile run 7:59
max pull-ups 18
max pull-ups 20
sit-ups 2 min 75
mile run 8:15

Yeah, not even close to my usual. I mean, I do 20 pull-ups at the END of every single workout just for practice and that’s not usually very hard. Unfortunately my left wrist has really been bothering me and I just couldn’t keep my grip on the pull-ups. We did max sit-ups 2 min on Monday and I got 87 and I wasn’t exactly thrilled with that either so getting 75 today was like being kicked when I was already down. I’m just not in it these days.

back squats

August 20th, 2008

5x 45
4x 65
3x 95
2x 115
1x 135
1x 155
1x 165 miss
1x 160

push-ups and running

August 16th, 2008

Complete 150 push-ups for time. Chest to ball, on toes.
Any time you drop to your knees, or shift into a position that allows you to rest, run 400m.

17:29

The push-up sets went like this:
34/27/24/19/26/20

which meant I had 5 400m runs. I wanted to keep it to 4 runs, since I’m a terrible runner, but I just couldn’t keep it up. In the end I was happy with this. I did every push-up from my toes with my chest to the racquetball and I beat a lot of the really strong boys who normally kick my ass.

fight gone bad prelims

August 16th, 2008

Fight Gone Bad

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. This event calls for 3 rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point. The stations are:

1. Wall-ball, 10 ft target (Reps) 14# ball
2. Deadlift high-pull (Reps) 55# barbell
3. Box jump (Reps) 20″
4. Push-press (Reps) 55# barbell

5. Row (Calories)

My score: 245

wall ball: 12/10/9
SDLHP: 18/15/17
box jump: 35/25/25
push press: 20/20/15
row: 8/8/8

I’m doing the Athletes For A Cure fundraiser again this year to raise some money for prostate cancer research. The finals are September 27, so today we did a prelim/practice session to see how much we can improve in 6 weeks. Also how much money we can raise. This workout is really rough for short people, I have to say, but I’m happy with my score.

I really need to work on the wall ball. Heaving that thing up is near impossible. The official website says the target is 8 feet, which I can do, but I guess we’re doing 10 feet at my gym which blows. Ten feet is literally twice my height and it’s really rough. I have to do a jump shot to get the ball up and even then I’m barely skimming the bottom of the target. I am considering skipping that portion altogether and just resting for a minute, because it’s near impossible when you’re tired.