CrossFit WOD -"Nicole"
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
Rick's WOD - "Nicole"
Cycling on trainer 8 rounds - 2:00 per round
Pull ups - 11, 15, 11, 12, 12, 11, 14 - 7 rounds = 86 Pull ups. Pull ups were unassisted even an ugly 1/2 kip every once in a while.
I increased the number of rounds by 1.5 and the number of total pull ups by 19. My pull up performance has improved since I began CrossFit.
Friday, January 30, 2009
Thursday, January 29, 2009
1/29/08 WOD
CrossFit WOD - "Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips
Rick's WOD
2 X CFWU no dips. Used the 45lb Oly bar for Overhead Squats
21-15-9 reps of:
Clean 115 pounds
Bar dips
Time - 8:42
Clean form closer to power cleans but better than last "Elizabeth". I also added 20 lbs to the bar from 10/26/08.
Britni's WOD
Thruster 65, 75, 85, 95, 95, 95 105 (failed) 95
21-15-9 reps of:
Clean 65 pounds
Assisted bar dips
Time - 9:40
Britni was home for the evening so we were able to work out together. She made up last nite's WOD then helped me with my WOD. The she did today's WOD. Great Job Brit!!!
21-15-9 reps of:
Clean 135 pounds
Ring dips
Rick's WOD
2 X CFWU no dips. Used the 45lb Oly bar for Overhead Squats
21-15-9 reps of:
Clean 115 pounds
Bar dips
Time - 8:42
Clean form closer to power cleans but better than last "Elizabeth". I also added 20 lbs to the bar from 10/26/08.
Britni's WOD
Thruster 65, 75, 85, 95, 95, 95 105 (failed) 95
21-15-9 reps of:
Clean 65 pounds
Assisted bar dips
Time - 9:40
Britni was home for the evening so we were able to work out together. She made up last nite's WOD then helped me with my WOD. The she did today's WOD. Great Job Brit!!!
Wednesday, January 28, 2009
1/28/09 WOD
CrossFit WOD
Thrusters 1-1-1-1-1-1-1 reps
Rick's WOD
CFWU X 3 - Used 45lb Olympic bar for the overhead squats. This really helped open up my hips for the thrusters.
Thrusters
4X45 Warm Up
65, 95, 105, 115, 125, 135, 135lbs. PR by 20 lbs over last time. Form much better. Squats to med ball.
Finished up with 10 band assisted handstand pushups.
I feel much better after taking the previous two days off. I either had a touch of flu or over exerted Sunday's WOD.
Thrusters 1-1-1-1-1-1-1 reps
Rick's WOD
CFWU X 3 - Used 45lb Olympic bar for the overhead squats. This really helped open up my hips for the thrusters.
Thrusters
4X45 Warm Up
65, 95, 105, 115, 125, 135, 135lbs. PR by 20 lbs over last time. Form much better. Squats to med ball.
Finished up with 10 band assisted handstand pushups.
I feel much better after taking the previous two days off. I either had a touch of flu or over exerted Sunday's WOD.
Sunday, January 25, 2009
1/25/09 WOD
CrossFit WOD - "Barbara"
Five rounds, each for time of:
20 Pull-ups, 30 Push-ups, 40 Sit-ups, 50 Squats
Rest precisely three minutes between each round.
Rick's WOD
Five rounds, each for time of:
20 Pull-ups, 30 Push-ups, 40 Sit-ups, 50 Squats
Rest precisely three minutes between each round. As Rx'd
Times - 5:55, 5:45, 6:30, 6:15, 5:35
This one was brutal. Pullups were dead hang with no assistance. The first set of push ups were painful thanks to yesterdays WOD. The squats just plain sucked.
Five rounds, each for time of:
20 Pull-ups, 30 Push-ups, 40 Sit-ups, 50 Squats
Rest precisely three minutes between each round.
Rick's WOD
Five rounds, each for time of:
20 Pull-ups, 30 Push-ups, 40 Sit-ups, 50 Squats
Rest precisely three minutes between each round. As Rx'd
Times - 5:55, 5:45, 6:30, 6:15, 5:35
This one was brutal. Pullups were dead hang with no assistance. The first set of push ups were painful thanks to yesterdays WOD. The squats just plain sucked.
Saturday, January 24, 2009
1/24/09 WOD
CrossFit WOD - CrossFit Total
Back squat, 1 rep
Shoulder Press, 1 rep
Dead Lift, 1 rep
Rick's WOD
Back Squat - 5 X 45, 5 X 95, 1 X 135, 2 X 185, 1 X 225, 1 X 250 (failed). I need to focus on getting to depth.
Shoulder Press - 5 X 45, 5 X 65, 1 X 95, 1 X 105, 1 X 115, 1 X 125 (failed). I thought I would be stronger with the press.
Dead Lift - 1 X 225, 1 X 275, 1 X 295, 1 X 305 (failed). I took Coach Rip's advise - Don't get greedy.
Total = 635 lbs
Finished with 5 X 95 box squats to 12" for depth.
Back squat, 1 rep
Shoulder Press, 1 rep
Dead Lift, 1 rep
Rick's WOD
Back Squat - 5 X 45, 5 X 95, 1 X 135, 2 X 185, 1 X 225, 1 X 250 (failed). I need to focus on getting to depth.
Shoulder Press - 5 X 45, 5 X 65, 1 X 95, 1 X 105, 1 X 115, 1 X 125 (failed). I thought I would be stronger with the press.
Dead Lift - 1 X 225, 1 X 275, 1 X 295, 1 X 305 (failed). I took Coach Rip's advise - Don't get greedy.
Total = 635 lbs
Finished with 5 X 95 box squats to 12" for depth.
Thursday, January 22, 2009
1/22/09 WOD
CrossFit WOD
Five rounds for time of:
45 pound barbell Overhead walking lunges,
50 feet21 Burpees
Rick's WOD
Five rounds for time of:
45 pound barbell Overhead walking lunges,
50 feet21 Burpees
20:58 as RX'd. This is definitely one of those "Love, Hate" WOD's. I love it because I know I can complete it as recommended - no scaling down. I hate it because I know I will push myself over the top to keep time as short as possible. Plus, I Hate Burpees!
Shoulders were sore from last night's WOD. The first three rounds of the lunge were unbroken. Rounds 4 & 5 I stopped halfway, lowering the bar to shoulders for a brief rest. Burpees were completed in groups of 5.
I am looking forward to tomorrow's rest day.
Matt took the night off. He is spending the night with Grandma. He did indicate he would make up the WOD on Friday.
Britni has been emailing her WOD results which I am posting.
Five rounds for time of:
45 pound barbell Overhead walking lunges,
50 feet21 Burpees
Rick's WOD
Five rounds for time of:
45 pound barbell Overhead walking lunges,
50 feet21 Burpees
20:58 as RX'd. This is definitely one of those "Love, Hate" WOD's. I love it because I know I can complete it as recommended - no scaling down. I hate it because I know I will push myself over the top to keep time as short as possible. Plus, I Hate Burpees!
Shoulders were sore from last night's WOD. The first three rounds of the lunge were unbroken. Rounds 4 & 5 I stopped halfway, lowering the bar to shoulders for a brief rest. Burpees were completed in groups of 5.
I am looking forward to tomorrow's rest day.
Matt took the night off. He is spending the night with Grandma. He did indicate he would make up the WOD on Friday.
Britni has been emailing her WOD results which I am posting.
Wednesday, January 21, 2009
1/21/09 WOD Plus Matt Continues CrossFit
CrossFit WOD
For time:
15, 13, 11, 9, 7, 5, 3, 2, 1 Handstand push-ups alternate with
1, 3, 5, 7, 9, 11, 13, 15 L Pull-ups
Rick's WOD
15, 13, 11, 9, 7, 5, 3, 2, 1 Handstand push ups alternate with
1, 3, 5, 7, 9, 11, 13, 15 L Pull ups
21 minutes - Handstand push ups were assisted with green (strong) band and L Pull Ups were unassisted but ugly.
Matt's WOD followed the CrossFit Kid's puppy
2X
15 Lateral Hops
10 Squats
5 Push-ups - knee
16, 14, 12, 10, 8, 6, 4, 2 Dumbbell Power Hang using 3lb dumbbells alternating with
2, 4, 6, 8, 10, 12, 14, 16 Dad assisted Pull Ups
Matt finished with 20 Knee Tucks.
Rock On Matt!
For time:
15, 13, 11, 9, 7, 5, 3, 2, 1 Handstand push-ups alternate with
1, 3, 5, 7, 9, 11, 13, 15 L Pull-ups
Rick's WOD
15, 13, 11, 9, 7, 5, 3, 2, 1 Handstand push ups alternate with
1, 3, 5, 7, 9, 11, 13, 15 L Pull ups
21 minutes - Handstand push ups were assisted with green (strong) band and L Pull Ups were unassisted but ugly.
Matt's WOD followed the CrossFit Kid's puppy
2X
15 Lateral Hops
10 Squats
5 Push-ups - knee
16, 14, 12, 10, 8, 6, 4, 2 Dumbbell Power Hang using 3lb dumbbells alternating with
2, 4, 6, 8, 10, 12, 14, 16 Dad assisted Pull Ups
Matt finished with 20 Knee Tucks.
Rock On Matt!
Tuesday, January 20, 2009
1/20/2009 WOD, Matt Starts Crossfit, Plus Paleo Posts
CrossFit WOD - "Mr. Joshua" Named after SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan. He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor and twin sister Kiki.
Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps
Rick's WOD
2 X CFWU - Minus Sit Ups - I used 45lb bar for overhead squats. Squatted to 12" box.
Five rounds for time of:
Bike on trainer 2:00
30 AbMat Sit Ups
205 lb Deadlift, 15 reps
31:27 - Improved time by 3:22 from 11/26/08 (34:49) and increased DL weight by 50lbs. What a great workout.
Britni's WOD
Five rounds for time of:
Running for 2:30
30 sit-ups
15 reps of 105 lb dead lift
Time: 27:21
My son Matt (8 years old) completed his first CrossFit Kids WOD. We modified the "puppies" WOD due to just coming off a broken hand.
2 rounds of:
Box Jumps 1 min
Planks 1 min
10 Cartwheels
10 Sommersaults
3 rounds of:
15 Thrusters, 5 lb dbs, 3lb dbs, 3lb dbs
1 min C2 rower
Matt finished up with 30 second assisted handstand and 30 attempted L-sit.
He did a great job.
Here is an interesting post concerning the western diet and diabetes from Stephen over at Whole Health Source The Tokelau Island Migrant Study: Diabetes
Another fascinating post from Conditioning Research More benefits from a low carb diet
Happy Reading!
Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps
Rick's WOD
2 X CFWU - Minus Sit Ups - I used 45lb bar for overhead squats. Squatted to 12" box.
Five rounds for time of:
Bike on trainer 2:00
30 AbMat Sit Ups
205 lb Deadlift, 15 reps
31:27 - Improved time by 3:22 from 11/26/08 (34:49) and increased DL weight by 50lbs. What a great workout.
Britni's WOD
Five rounds for time of:
Running for 2:30
30 sit-ups
15 reps of 105 lb dead lift
Time: 27:21
My son Matt (8 years old) completed his first CrossFit Kids WOD. We modified the "puppies" WOD due to just coming off a broken hand.
2 rounds of:
Box Jumps 1 min
Planks 1 min
10 Cartwheels
10 Sommersaults
3 rounds of:
15 Thrusters, 5 lb dbs, 3lb dbs, 3lb dbs
1 min C2 rower
Matt finished up with 30 second assisted handstand and 30 attempted L-sit.
He did a great job.
Here is an interesting post concerning the western diet and diabetes from Stephen over at Whole Health Source The Tokelau Island Migrant Study: Diabetes
Another fascinating post from Conditioning Research More benefits from a low carb diet
Happy Reading!
Sunday, January 18, 2009
1/18/09 WOD
CrossFit WOD - Hang Power Clean 1-1-1-1-1-1-1 reps
Rick's WOD
CFWU X 3 - used the olympic bar on last CFWU for overhead squats (good idea Damon)
Hang Power Clean - 115, 125, 135, 145, 155 (failed), 135, 145, 155 (failed), 155. Yes, bound and determined to get that 155. I still need to work on form.
I finished the night with 10 overhead box squats (12" box) with the 45lb bar. Flexibility is a real issue when going deep.
Britni's WOD
Warm-up 5 reps of 45 lbs
1 rep of 95 lbs
1 rep of 95 lbs
1 rep of 95 lbs
1 rep of 105 lbs
1 rep of 105 lbs
Rick's WOD
CFWU X 3 - used the olympic bar on last CFWU for overhead squats (good idea Damon)
Hang Power Clean - 115, 125, 135, 145, 155 (failed), 135, 145, 155 (failed), 155. Yes, bound and determined to get that 155. I still need to work on form.
I finished the night with 10 overhead box squats (12" box) with the 45lb bar. Flexibility is a real issue when going deep.
Britni's WOD
Warm-up 5 reps of 45 lbs
1 rep of 95 lbs
1 rep of 95 lbs
1 rep of 95 lbs
1 rep of 105 lbs
1 rep of 105 lbs
1/17/09 WOD
CrossFit WOD - Run 10K
Rick's WOD
10 min - C2 Rowing - 122 calories burned
20 min - Cycling on Trainer - 240 calories burned
10 mn - C2 Rowing - 125 calories burned
Britni's WOD
ran= 2 miles
biked= 3 miles
raquet ball= 30 minutes
Rick's WOD
10 min - C2 Rowing - 122 calories burned
20 min - Cycling on Trainer - 240 calories burned
10 mn - C2 Rowing - 125 calories burned
Britni's WOD
ran= 2 miles
biked= 3 miles
raquet ball= 30 minutes
Friday, January 16, 2009
1/16/09 WOD
CrossFit WOD - For Time
Alternate
10, 30, 50 GHD Situps, 10, 30, 50 Back Extensions, 30, 20, 10 - 95 lb Thrusters, 50, 35, 20 Pull Ups.
Rick's WOD
10, 30, 50 Abmat Situps, 10, 30, 50 Back Extensions, 30, 20, 10 95 lb Thrusters, 50, 35, 20 Band Assisted (medium) Pull Ups. Time = 34:50.
Thrusters were tough. I was able to do only 5 reps before resting.
Britni's WOD
10 situps
10 back exts.
20 reps of 45 lb thrusters
30 jumping pull ups
20 situps
20 back exts.
15 reps of 45 lb thrusters
20 jumping pull ups
30 situps
30 back exts.
10 reps of 45 lb thrusters
15 jumping pull ups
time=20:31
Alternate
10, 30, 50 GHD Situps, 10, 30, 50 Back Extensions, 30, 20, 10 - 95 lb Thrusters, 50, 35, 20 Pull Ups.
Rick's WOD
10, 30, 50 Abmat Situps, 10, 30, 50 Back Extensions, 30, 20, 10 95 lb Thrusters, 50, 35, 20 Band Assisted (medium) Pull Ups. Time = 34:50.
Thrusters were tough. I was able to do only 5 reps before resting.
Britni's WOD
10 situps
10 back exts.
20 reps of 45 lb thrusters
30 jumping pull ups
20 situps
20 back exts.
15 reps of 45 lb thrusters
20 jumping pull ups
30 situps
30 back exts.
10 reps of 45 lb thrusters
15 jumping pull ups
time=20:31
Thursday, January 15, 2009
1/15/09 WOD
CrossFit WOD - Rest Day
Rick's WOD
Unhappy with yesterday's WOD, I did 10 minutes on the rower and 10 X 10 overhead squats using a pvc pipe. I worked on getting down to the med ball during the squat. It is apparent when performing the overhead squat that I need to work on flexibility
Rick's WOD
Unhappy with yesterday's WOD, I did 10 minutes on the rower and 10 X 10 overhead squats using a pvc pipe. I worked on getting down to the med ball during the squat. It is apparent when performing the overhead squat that I need to work on flexibility
Wednesday, January 14, 2009
1/14/09 WOD
CrossFit WOD -Overhead squat 3-3-3-3-3 reps
Rick's WOD
5 X 45 lb Overhead squats for warm up
5 rounds 3 X 95 lb Overhead squats
Felt horrible, unstable and weak so I finished the night with 5 rounds of 10 X 45lb Overhead squats to work on form and stability.
Britni's WOD
Warm-up= 8 reps of 45 lbs
3 reps of 55 lbs
3 reps of 65 lbs
3 reps of 65 lbs
3 reps of 65 lbs
3 reps of 65 lbs
Great Job Brit!!!!
Rick's WOD
5 X 45 lb Overhead squats for warm up
5 rounds 3 X 95 lb Overhead squats
Felt horrible, unstable and weak so I finished the night with 5 rounds of 10 X 45lb Overhead squats to work on form and stability.
Britni's WOD
Warm-up= 8 reps of 45 lbs
3 reps of 55 lbs
3 reps of 65 lbs
3 reps of 65 lbs
3 reps of 65 lbs
3 reps of 65 lbs
Great Job Brit!!!!
Tuesday, January 13, 2009
1/13/09 WOD
CrossFit WOD - For time:
155 pound power clean 15 reps, 12 reps, 9 reps, 6 reps, 3 reps alternated with
30 ring dips, 24 ring dips, 18 ring dips, 12 ring dips, 6 ring dips
Rick's WOD - For time:
CFWU X 2 - no dips
135 pound power clean 15 reps, 12 reps, 9 reps, 6 reps, 3 reps alternated with
30 dips, 24 dips, 18 dips, 12 dips, 6 dips
19:09
Shoulders are killing me. I knew tomorrow was going to be a leg day (duh).
Britni's WOD
65 pound Power clean 15 reps30 push-ups65 pound Power clean 12 reps 24 push-ups 65 pound Power clean 9 reps 18 push-ups 65 pound Power clean 6 reps 12 push-ups 65 pound Power clean 3 reps6 push-ups
time=16:38
155 pound power clean 15 reps, 12 reps, 9 reps, 6 reps, 3 reps alternated with
30 ring dips, 24 ring dips, 18 ring dips, 12 ring dips, 6 ring dips
Rick's WOD - For time:
CFWU X 2 - no dips
135 pound power clean 15 reps, 12 reps, 9 reps, 6 reps, 3 reps alternated with
30 dips, 24 dips, 18 dips, 12 dips, 6 dips
19:09
Shoulders are killing me. I knew tomorrow was going to be a leg day (duh).
Britni's WOD
65 pound Power clean 15 reps30 push-ups65 pound Power clean 12 reps 24 push-ups 65 pound Power clean 9 reps 18 push-ups 65 pound Power clean 6 reps 12 push-ups 65 pound Power clean 3 reps6 push-ups
time=16:38
Monday, January 12, 2009
1/12/09 WOD
CrossFit WOD -
For time 30, 25, 20, 15, 10, and 5 rep rounds of:
Virtual shoveling [wmv] [mov]
Pull-ups
Ricks WOD -
CFWU X 2 - minus the pull ups
30, 25, 20 15, 10 and 5 rep rounds of
Virtual Shoveling - 35lb plate
Band Assisted Pull Ups - Blue Band
24:19
I wasn't too worried about form since I have no clue what is good form for virtual shoveling. Great pump for arms and lats. I hope my back isn't too sore tomorrow.
Britni's WOD -
For time 25, 20, 15, 10 rep rounds of:
Virtual shoveling - 20 lbs plate
Lat pulls on weight machine - 40 lbs x 25, 20 - 50 lbs 15, 10
21:13
Britni went back to school yesterday. I wonder what kind of looks she got while virtual shoveling in the gym. (LOL)
For time 30, 25, 20, 15, 10, and 5 rep rounds of:
Virtual shoveling [wmv] [mov]
Pull-ups
Ricks WOD -
CFWU X 2 - minus the pull ups
30, 25, 20 15, 10 and 5 rep rounds of
Virtual Shoveling - 35lb plate
Band Assisted Pull Ups - Blue Band
24:19
I wasn't too worried about form since I have no clue what is good form for virtual shoveling. Great pump for arms and lats. I hope my back isn't too sore tomorrow.
Britni's WOD -
For time 25, 20, 15, 10 rep rounds of:
Virtual shoveling - 20 lbs plate
Lat pulls on weight machine - 40 lbs x 25, 20 - 50 lbs 15, 10
21:13
Britni went back to school yesterday. I wonder what kind of looks she got while virtual shoveling in the gym. (LOL)
Saturday, January 10, 2009
Friday, January 9, 2009
1/9/2009 WOD
CrossFit WOD - Front Squat 5-5-5-5-5 reps
Rick's WOD
CrossFit Warm Up (CFWU) X 2 warm up (click here)
5 X 95, 5 X 105, 5 X 115, 5 X 125, 5 X 135 - Stayed light not real sure where to start or how to increase. Still need to work on form.
Finished with heavy leverage squats - 2 X 200, 2 X 250, 2 X 290, 5 X Deep 200 singles
Britni's WOD
AM - 10 X 5 assisted pull ups - alternating between box jumps & bands
- 10 X Max hang time from pull up bar
PM - CFWU X 1
- 5 X 45 WU, 5 X 55, 5 X 65, 5 X 75, 5 X 85, 5 X 95 - She did a real good job on the squats.
Brit will feel it tomorrow.
Rick's WOD
CrossFit Warm Up (CFWU) X 2 warm up (click here)
5 X 95, 5 X 105, 5 X 115, 5 X 125, 5 X 135 - Stayed light not real sure where to start or how to increase. Still need to work on form.
Finished with heavy leverage squats - 2 X 200, 2 X 250, 2 X 290, 5 X Deep 200 singles
Britni's WOD
AM - 10 X 5 assisted pull ups - alternating between box jumps & bands
- 10 X Max hang time from pull up bar
PM - CFWU X 1
- 5 X 45 WU, 5 X 55, 5 X 65, 5 X 75, 5 X 85, 5 X 95 - She did a real good job on the squats.
Brit will feel it tomorrow.
Thursday, January 8, 2009
1/8/2009 WOD & Other Interesting Posts
CrossFit WOD
Ten rounds for time of:
3 Weighted Pull Ups, 45 pounds
5 Strict Pull Ups
7 Kipping Pull Ups
Post Time and Sets
Rick's WOD
Rd 1 - 3 X45 lb Pull Ups (WPU), 5 Strict Pull Ups (SPU), 7 Box Jump Pull Ups (BJPU) - 2 sets
Rd 2 - 3 X35 lb WPU, 5 SPU, 7 BJPU - 3 sets
Rd 3 - 3 X25 lb WPU, 5 SPU, 7 BJPU - 4 sets
Rd 4 - 3 X25 lb WPU, 5 SPU, 7 BJPU -5 sets
Rd 5 - 3 X25 lb WPU, 5 SPU, 7 BJPU - 4 sets
Rd 6 - 3 X25 lb WPU, 5 SPU, 7 BJPU - 5 sets
Rd 7 - 3 X25 lb WPU, 5 SPU, 7 Band Assisted Pull Ups (BAPU) - 4 sets
Rd 8 - 3 X25 lb WPU, 5 SPU, 7 BAPU - 4 sets
Rd 9 - 3 X25 lb WPU, 5 SPU, 7 BAPU -4 sets
Rd 10 - 3 X25 lb WPU, 5 SPU, 7 BAPU -4 sets
Time = 23:46
Squat Tabata - 17, 17, 17, 17, 17, 16, 16, 16
I really need to work on my pull ups.
I started following a "paleo" style diet one month ago. When I say paleo style, I am attempting to follow the diet prescribed by Loren Cordain, MD. I have been successful in eliminating grain based foods and sugar from my diet. I have not been successful in eating only lean and non-processed meats. Even with setbacks during the holidays, I have lost 6 lbs. The amazing part of the diet is the amount of food I am eating.
Seth Godin has an interesting post about goals on his blog The thing about goals . Make sure you read the entire post.
If you are a steak lover like yours truly, you will enjoy this post from Conditioning Research Beer Marinade?
Enjoy.
Ten rounds for time of:
3 Weighted Pull Ups, 45 pounds
5 Strict Pull Ups
7 Kipping Pull Ups
Post Time and Sets
Rick's WOD
Rd 1 - 3 X45 lb Pull Ups (WPU), 5 Strict Pull Ups (SPU), 7 Box Jump Pull Ups (BJPU) - 2 sets
Rd 2 - 3 X35 lb WPU, 5 SPU, 7 BJPU - 3 sets
Rd 3 - 3 X25 lb WPU, 5 SPU, 7 BJPU - 4 sets
Rd 4 - 3 X25 lb WPU, 5 SPU, 7 BJPU -5 sets
Rd 5 - 3 X25 lb WPU, 5 SPU, 7 BJPU - 4 sets
Rd 6 - 3 X25 lb WPU, 5 SPU, 7 BJPU - 5 sets
Rd 7 - 3 X25 lb WPU, 5 SPU, 7 Band Assisted Pull Ups (BAPU) - 4 sets
Rd 8 - 3 X25 lb WPU, 5 SPU, 7 BAPU - 4 sets
Rd 9 - 3 X25 lb WPU, 5 SPU, 7 BAPU -4 sets
Rd 10 - 3 X25 lb WPU, 5 SPU, 7 BAPU -4 sets
Time = 23:46
Squat Tabata - 17, 17, 17, 17, 17, 16, 16, 16
I really need to work on my pull ups.
I started following a "paleo" style diet one month ago. When I say paleo style, I am attempting to follow the diet prescribed by Loren Cordain, MD. I have been successful in eliminating grain based foods and sugar from my diet. I have not been successful in eating only lean and non-processed meats. Even with setbacks during the holidays, I have lost 6 lbs. The amazing part of the diet is the amount of food I am eating.
Seth Godin has an interesting post about goals on his blog The thing about goals . Make sure you read the entire post.
If you are a steak lover like yours truly, you will enjoy this post from Conditioning Research Beer Marinade?
Enjoy.
Wednesday, January 7, 2009
Rest Day
Today is a CrossFit rest day and I need it.
Here is an article by Lyle McDonald concerning high fructose corn syrup.
Straight Talk About High-Fructose Corn Syrup: What it is and What it Ain’t. - Research Review - http://www.bodyrecomposition.com/research-review/straight-talk-about-high-fructose-corn-syrup-what-it-is-and-what-it-aint-research-review.html
Here is a scary picture by srhernan at Open Water Chicago http://openwaterchicago.wordpress.com/2009/01/07/human-marbling/
Here is an article by Lyle McDonald concerning high fructose corn syrup.
Straight Talk About High-Fructose Corn Syrup: What it is and What it Ain’t. - Research Review - http://www.bodyrecomposition.com/research-review/straight-talk-about-high-fructose-corn-syrup-what-it-is-and-what-it-aint-research-review.html
Here is a scary picture by srhernan at Open Water Chicago http://openwaterchicago.wordpress.com/2009/01/07/human-marbling/
Tuesday, January 6, 2009
1/6/2009 WOD + Another Paleo
CrossFit WOD
Complete four rounds for time:
Run 400 meters
15 Handstand Push ups
15 ft Rope Climb, 2 ascents
My WOD
Four rounds of
Bike 2 minutes
15 elevated push ups
30 rope pull ups - rope over pull up bar - 22 minutes
I finished with 10 minutes on the rower and 100 AbMat sit ups.
I have not felt good about the past three workouts. Thank God tomorrow is a rest day.
Britni's WOD
Four rounds of
Rower 2 minutes
15 elevated push ups
20 box jump pull ups - 22 minutes
Here is a post for any of you intereste in a paleo diet
You’re Eating Ground Grass Seeds « Open Water Chicago
Complete four rounds for time:
Run 400 meters
15 Handstand Push ups
15 ft Rope Climb, 2 ascents
My WOD
Four rounds of
Bike 2 minutes
15 elevated push ups
30 rope pull ups - rope over pull up bar - 22 minutes
I finished with 10 minutes on the rower and 100 AbMat sit ups.
I have not felt good about the past three workouts. Thank God tomorrow is a rest day.
Britni's WOD
Four rounds of
Rower 2 minutes
15 elevated push ups
20 box jump pull ups - 22 minutes
Here is a post for any of you intereste in a paleo diet
You’re Eating Ground Grass Seeds « Open Water Chicago
Monday, January 5, 2009
1/5/09 WOD + More Paleo
CrossFit WOD - Hang power clean 1-1-1-1-1-1-1 reps
My WOD
- CFWU X 3
- 135, 145 (F), 145, 145 (F), 135, 135, 135, 145 (F) 135, 135. Extremely weak.
Britni's WOD
- CFWU X 1
- 65, 75, 95, 95, 95, 95, 95,
Here is a link to INTRODUCTION TO THE PALEOLITHIC DIET
by Dr. Ben Balzer, family physician http://www.earth360.com/diet_paleodiet_balzer.html
If you are at all interested in learning about the paleo diet, this is a good primer.
My WOD
- CFWU X 3
- 135, 145 (F), 145, 145 (F), 135, 135, 135, 145 (F) 135, 135. Extremely weak.
Britni's WOD
- CFWU X 1
- 65, 75, 95, 95, 95, 95, 95,
Here is a link to INTRODUCTION TO THE PALEOLITHIC DIET
by Dr. Ben Balzer, family physician http://www.earth360.com/diet_paleodiet_balzer.html
If you are at all interested in learning about the paleo diet, this is a good primer.
Sunday, January 4, 2009
1/4/09 WOD + CrossFit
CrossFit WOD Deadlift 3-3-3-3-3 reps.
My WOD
CFWU X 3
Deadlift 3 X 225, 275, 275, 275, 275 lbs. PR by 50.
I love the weightlifting WOD's. You can take your time to catch your breath.
Here is a link to an article by Coach Glassman that explains the method behind the madness of the Crossfit WOD's "A Theoretical Template for CrossFit’s Programming" http://library.crossfit.com/free/pdf/06_03_CF_Template.pdf
My WOD
CFWU X 3
Deadlift 3 X 225, 275, 275, 275, 275 lbs. PR by 50.
I love the weightlifting WOD's. You can take your time to catch your breath.
Here is a link to an article by Coach Glassman that explains the method behind the madness of the Crossfit WOD's "A Theoretical Template for CrossFit’s Programming" http://library.crossfit.com/free/pdf/06_03_CF_Template.pdf
Friday, January 2, 2009
1/2/09 WOD + Paleo Diet Article
CrossFit WOD - With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute... continuing as long as you are able.
Rick's WOD - I started with 3 X CrossFit Warm Up (CFWU) (see http://journal.crossfit.com/2003/04/a-better-warmup-by-greg-glassm.tpl). Then I completed 5 rounds of the clean and jerk wod with scaled down weight to 115 lbs. and I finished with 10 X 10 sit ups.
I really need to work on my jerk technique (of course my wife doesn't think I need any practice) and strength training.
I have also been reading "The Paleo Diet" by Loren Cordain, Ph.D.. It is really hard to look at that stuffed crust pizza the way I used to look at it. I am really bumming about whole grain bread also.
Here is good article for you "Paleo Dieters" who are looking for a simpler approach to the diet. http://openwaterchicago.wordpress.com/2008/12/19/simplified-paleo-eating/.
Rick's WOD - I started with 3 X CrossFit Warm Up (CFWU) (see http://journal.crossfit.com/2003/04/a-better-warmup-by-greg-glassm.tpl). Then I completed 5 rounds of the clean and jerk wod with scaled down weight to 115 lbs. and I finished with 10 X 10 sit ups.
I really need to work on my jerk technique (of course my wife doesn't think I need any practice) and strength training.
I have also been reading "The Paleo Diet" by Loren Cordain, Ph.D.. It is really hard to look at that stuffed crust pizza the way I used to look at it. I am really bumming about whole grain bread also.
Here is good article for you "Paleo Dieters" who are looking for a simpler approach to the diet. http://openwaterchicago.wordpress.com/2008/12/19/simplified-paleo-eating/.
Thursday, January 1, 2009
1/1/09 WOD
I began CrossFit workouts (http://www.crossfit.com/) on October 26, 2008. Since that day, I have only missed one of the posted workouts (wod's).
Following my brother-in-law's lead, http://www.vincents-crib.com/vincentscrib/blog/blog/default.aspx, I have decided to log my workouts beginning with January 1, 2009 WOD.
"Murph"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
I subbed 10 minute bike for first run and 10 minute row for the final run. All else completed as recommended. Time = 49:30.
Following my brother-in-law's lead, http://www.vincents-crib.com/vincentscrib/blog/blog/default.aspx, I have decided to log my workouts beginning with January 1, 2009 WOD.
"Murph"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
I subbed 10 minute bike for first run and 10 minute row for the final run. All else completed as recommended. Time = 49:30.
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