CrossFit WOD
Shoulder Press 1-1-1-1-1-1-1 reps
Rick's WOD
Shoulder Press 1 X 45 warm up, 95, 105, 110, 115, 115, 120, 120(F), 95
No improvement. Working with kettlebells should increase strength
4/24/09 CrossFit WOD - "Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Rick's WOD - "Michael"
Three rounds for time of:
Run 800 meters - on treadmill running barefoot
50 Back Extensions
50 Sit-ups
Time - 26:50 last time subbed 4 minute cycling for run. Can't compare apples to oranges.
Tuesday, April 28, 2009
Make Up 4/26/09 WOD & 4/27/09 WOD
I decided to makeup Sunday's work out and then complete today's.
4/26/09 CrossFit WOD
Three rounds, 21-15- and 9 reps, for time of:
95 pound Squat snatch
Chest to bar Pull-ups
Rick's WOD
Three rounds, 21-15- and 9 reps, for time of:
Overhead Squat - Round 1 - 10 x 65lb + 11 X 55lb; Round 2 15 x 45lb; Round 3 9 x 45lb
Pull Ups - Round 1 -21 dead hang; Round 2 15 box jump; Round 3 9 box jump pull ups
Time - 8:43
4/27/09 CrossFit WOD
Five rounds for time of:
95 pound Sumo-deadlift high-pull, 21 reps
21 Ring dips
Rick's WOD
Five rounds for time of:
65pound Sumo-deadlift high-pull, 21 reps
21 Ring dips - Assisted by lightest band
Time - 11:33
I had a four hour break between work outs. My shoulders are like hamburger.
4/26/09 CrossFit WOD
Three rounds, 21-15- and 9 reps, for time of:
95 pound Squat snatch
Chest to bar Pull-ups
Rick's WOD
Three rounds, 21-15- and 9 reps, for time of:
Overhead Squat - Round 1 - 10 x 65lb + 11 X 55lb; Round 2 15 x 45lb; Round 3 9 x 45lb
Pull Ups - Round 1 -21 dead hang; Round 2 15 box jump; Round 3 9 box jump pull ups
Time - 8:43
4/27/09 CrossFit WOD
Five rounds for time of:
95 pound Sumo-deadlift high-pull, 21 reps
21 Ring dips
Rick's WOD
Five rounds for time of:
65pound Sumo-deadlift high-pull, 21 reps
21 Ring dips - Assisted by lightest band
Time - 11:33
I had a four hour break between work outs. My shoulders are like hamburger.
Sunday, April 26, 2009
4/26/09 - Rest Day
It was a Spring Sunday so I spent most of the day working on the lawn and spending time with family. It was a great day.
Saturday, April 25, 2009
4/25/09 - Golf Day No Work Out
I played 36 holes of golf today. 18 at Camp Point in the morning and 18 at Barry in the afternoon. My game is improving, but need to work on the mental side.
Friday, April 24, 2009
4/24/09 WOD - Make up 4/22/09 CrossFit WOD
4/22/09 CrossFit WOD
Deadlift 1,1,1,1,1,1,1
Rick's WOD
Deadlift 135x3, 225, 275, 285, 295, 300(f), 275, 285, 295(f)
8 reps 135, 155, 165 Back Squats
I decided to hit the weights tonight & go heavy. It felt good.
Deadlift 1,1,1,1,1,1,1
Rick's WOD
Deadlift 135x3, 225, 275, 285, 295, 300(f), 275, 285, 295(f)
8 reps 135, 155, 165 Back Squats
I decided to hit the weights tonight & go heavy. It felt good.
Thursday, April 23, 2009
4/23/09 WOD
CrossFit WOD - "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
Rick's WOD
50 Box jump, 22 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
25 Knees to elbows, 25 Knees to belly
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
100 single unders
Time = 27:58 PR by 12:40 (Previous time - 40:38)
Talk about a tough, tough WOD. I barely could walk upstairs. I am in a zombie state trying to knock out the blog. Good news, my first kettlebell showed up in the mail today. A 16kg'er and yes it was shipped through the US Postal Service. The secretary where I work son delivers mail for the local post office and he told his mother there was a heavy package for me weighing about 25 pounds. She had a funny look when I told her, no it weighs 35 pounds. Any way, I finally got to use a real kettlebell for the WOD instead of a dumbbell or my T-bar. I plan to purchase a 25 lb and a 45 or 55 lb kettlebell in the near future.
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
Rick's WOD
50 Box jump, 22 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
25 Knees to elbows, 25 Knees to belly
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
100 single unders
Time = 27:58 PR by 12:40 (Previous time - 40:38)
Talk about a tough, tough WOD. I barely could walk upstairs. I am in a zombie state trying to knock out the blog. Good news, my first kettlebell showed up in the mail today. A 16kg'er and yes it was shipped through the US Postal Service. The secretary where I work son delivers mail for the local post office and he told his mother there was a heavy package for me weighing about 25 pounds. She had a funny look when I told her, no it weighs 35 pounds. Any way, I finally got to use a real kettlebell for the WOD instead of a dumbbell or my T-bar. I plan to purchase a 25 lb and a 45 or 55 lb kettlebell in the near future.
Wednesday, April 22, 2009
4/22/09 - Golf Night
The way I felt after yesterday's kettlebell work, I would have take a rest day whether it was golf night or not!
Tuesday, April 21, 2009
4/21/09 - Kettlebell Instruction
I met with Joe Johnson RKC certified instructor at the Hannibal YMCA for an hour of kettlebell instruction and workout.
We began the workout with joint mobility warm up then started with the basic two hand swing. During the course of the workout I learned and practiced one hand swing, Turkish Get Up, kettlebell clean, kettlebell squat, figure 8, switching hands during the swing.
By the end of the hour I was not only physically tired, but mentally wiped as well.
Nice job Joe! Thanks.
We began the workout with joint mobility warm up then started with the basic two hand swing. During the course of the workout I learned and practiced one hand swing, Turkish Get Up, kettlebell clean, kettlebell squat, figure 8, switching hands during the swing.
By the end of the hour I was not only physically tired, but mentally wiped as well.
Nice job Joe! Thanks.
4/20/09 WOD
CrossFit WOD
Back Squat 3-3-3-3-3 reps
Rick's WOD
Back Squat 135 Warm Up, 185, 195, 205, 215, 225. 225 was tough depth was not quite to the 14" med ball. New PR on 3/13/09 best effort was 205.
Finished the evening working on Turkish Get Up with dumbbells. Completed one on each side with 15, 25 & 35lb db's. Need to work on form.
Back Squat 3-3-3-3-3 reps
Rick's WOD
Back Squat 135 Warm Up, 185, 195, 205, 215, 225. 225 was tough depth was not quite to the 14" med ball. New PR on 3/13/09 best effort was 205.
Finished the evening working on Turkish Get Up with dumbbells. Completed one on each side with 15, 25 & 35lb db's. Need to work on form.
Sunday, April 19, 2009
4/19/09 WOD
CrossFit WOD - "Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Rick's WOD - "Angie"
Sonnon's Intuiflow joint mobility for warm up
For time:
100 Pull-ups - Used lightest band on first 50 (last time box)& blue band on last 50
100 Push-ups
100 Sit-ups
100 Squats
Time - 18:43 PR by 4:06 (22:49) - I Smoked It!
My recent workouts have not been impressive. I have lacked the intensity that I possessed when I began CrossFit. Today was different. I checked my previous time for Angie and committed to going under 20 minutes. Of course, I felt like puking when I finished, but I won!
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Rick's WOD - "Angie"
Sonnon's Intuiflow joint mobility for warm up
For time:
100 Pull-ups - Used lightest band on first 50 (last time box)& blue band on last 50
100 Push-ups
100 Sit-ups
100 Squats
Time - 18:43 PR by 4:06 (22:49) - I Smoked It!
My recent workouts have not been impressive. I have lacked the intensity that I possessed when I began CrossFit. Today was different. I checked my previous time for Angie and committed to going under 20 minutes. Of course, I felt like puking when I finished, but I won!
Saturday, April 18, 2009
Friday, April 17, 2009
4/16/09 WOD Completed 4/17/09
CrossFit WOD - "Danny"
Complete as many rounds in 20 minutes as you can of:
24 inch Box Jump, 30 reps
115 pound Push Press, 20 reps
30 Pull-ups
Rick's WOD -
2 rounds in 15:25
I modified this WOD because I only had my lunch hour to complete the workout. I decided to complete 2 rounds as fast as possible.
Complete as many rounds in 20 minutes as you can of:
24 inch Box Jump, 30 reps
115 pound Push Press, 20 reps
30 Pull-ups
Rick's WOD -
2 rounds in 15:25
I modified this WOD because I only had my lunch hour to complete the workout. I decided to complete 2 rounds as fast as possible.
Thursday, April 16, 2009
4/16/09 CrossFit 4/15/09 WOD
4/15/09 CrossFit WOD "Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Rick's WOD
As Rx'd
11:25 This was about a minute slower than last time. Don't know if I am losing intensity or what is happening.
4 - 1:00 minute plank holds
4 - hindu stretches
4 sets of 10 hips to wall
Worked on the Turkish Get Up with a 15lb dumbell - four tgu's per side.
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Rick's WOD
As Rx'd
11:25 This was about a minute slower than last time. Don't know if I am losing intensity or what is happening.
4 - 1:00 minute plank holds
4 - hindu stretches
4 sets of 10 hips to wall
Worked on the Turkish Get Up with a 15lb dumbell - four tgu's per side.
Wednesday, April 15, 2009
Tuesday, April 14, 2009
4/14/09 - Kettlebell Instruction
I met with Joe Johnson RKC certified kettlebell instructor at the YMCA in Hannibal, Missouri. We started with the kettlebell squat then progressed to the basic kettlebell swing. We worked quite a bit on the swing during the session.
He introduced me to the Turkish Get Up. I knew it would be difficult, but not that difficult. WOW, talk about the need for core stability! I was finally able to complete a TGU on both sides with a 10lb dumbbell. Not quite ready for 1 pood.
Joe also introduced me to the kettlebell press.
During the course of the session, we worked on a few exercises to assist with kettelbell work - The plank, hindu stretch, hips back to wall & box squat to jump.
No CrossFit work out tonight. I was spent.
I plan to meet with Joe on Tuesdays for the next three to four weeks. I would highly recommend him to anyone interested in learning how to handle the kettlebells.
Later in the evening I completed 100 abmat sit ups 3 x 35.
He introduced me to the Turkish Get Up. I knew it would be difficult, but not that difficult. WOW, talk about the need for core stability! I was finally able to complete a TGU on both sides with a 10lb dumbbell. Not quite ready for 1 pood.
Joe also introduced me to the kettlebell press.
During the course of the session, we worked on a few exercises to assist with kettelbell work - The plank, hindu stretch, hips back to wall & box squat to jump.
No CrossFit work out tonight. I was spent.
I plan to meet with Joe on Tuesdays for the next three to four weeks. I would highly recommend him to anyone interested in learning how to handle the kettlebells.
Later in the evening I completed 100 abmat sit ups 3 x 35.
Monday, April 13, 2009
Sunday, April 12, 2009
4/12/09 WOD
CrossFit WOD
30 Muscle-ups for time
Post time to comments.
If you cannot do the muscle-ups do 120 pull-ups and 120 dips.
Rick's WOD
Well I can't do muscle ups and I am not sure I will ever be able to do a muscle up. My shoulders were beat from doubling up on the WOD's yesterday, so I decided to complete 120 pull ups then 120 push ups in sets of 10's and 20's with out timing. In other words during the course of approximately two hours I would randomly head out to the garage and do 10 to 20 pull ups. After I completed the pull ups I followed the same protocol with push ups. I got them done.
Also between the pull ups and push ups I completed
8 reps of 135lb back squats and 2 sets of 8 reps of 155lb back squats. Up until now I have been squatting to a 14" med ball on a 45lb plate. I removed the plate and now am squatting to just the med ball which lowers my squat around 1.5". Wow, you would not believe how lowering the squat by 1.5" matters, but definitely tougher for me.
I also kept up the shoulder press work with 3 sets of 8 reps of 65lb shoulder press.
30 Muscle-ups for time
Post time to comments.
If you cannot do the muscle-ups do 120 pull-ups and 120 dips.
Rick's WOD
Well I can't do muscle ups and I am not sure I will ever be able to do a muscle up. My shoulders were beat from doubling up on the WOD's yesterday, so I decided to complete 120 pull ups then 120 push ups in sets of 10's and 20's with out timing. In other words during the course of approximately two hours I would randomly head out to the garage and do 10 to 20 pull ups. After I completed the pull ups I followed the same protocol with push ups. I got them done.
Also between the pull ups and push ups I completed
8 reps of 135lb back squats and 2 sets of 8 reps of 155lb back squats. Up until now I have been squatting to a 14" med ball on a 45lb plate. I removed the plate and now am squatting to just the med ball which lowers my squat around 1.5". Wow, you would not believe how lowering the squat by 1.5" matters, but definitely tougher for me.
I also kept up the shoulder press work with 3 sets of 8 reps of 65lb shoulder press.
Saturday, April 11, 2009
4/10/0 & 4/11/09 WOD
4/10/09 CrossFit WOD - CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Rick's WOD
Back Squat - 4X135, 2X185, 195, 205, 215, 225
Shoulder Press - 10X45, 95, 105, 115
Dead Lift - 225, 275, 295
Total = 635 this is 15lbs less than my last total. I need to get a spotting system for the squats or purchase bumper plates. I am scared of getting too heavy. No improvement in the shoulder press or the dead lift. It seems I have plateaued on my strength gains. I need to reassess my priorities. Do I want to give up time and energy devoted to something else or am I happy with my level of fitness? Good question.
Finished with 3 sets of 8 reps of 65lb shoulder press.
4/11/09 CrossFit WOD
Three rounds for time of:
Row 500 meters
21 Burpees
Run 400 meters
Rick's WOD
As Rx'd - 19:32 - PR by 18 seconds. I'll take it. This is a killer WOD for the lungs.
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Rick's WOD
Back Squat - 4X135, 2X185, 195, 205, 215, 225
Shoulder Press - 10X45, 95, 105, 115
Dead Lift - 225, 275, 295
Total = 635 this is 15lbs less than my last total. I need to get a spotting system for the squats or purchase bumper plates. I am scared of getting too heavy. No improvement in the shoulder press or the dead lift. It seems I have plateaued on my strength gains. I need to reassess my priorities. Do I want to give up time and energy devoted to something else or am I happy with my level of fitness? Good question.
Finished with 3 sets of 8 reps of 65lb shoulder press.
4/11/09 CrossFit WOD
Three rounds for time of:
Row 500 meters
21 Burpees
Run 400 meters
Rick's WOD
As Rx'd - 19:32 - PR by 18 seconds. I'll take it. This is a killer WOD for the lungs.
4/10/09 - St. Louis Cardinal Baseball Game
I had no time to complete today's WOD. We left right after work for the Cardinals - Astros game. It was cold, but the Cards pulled out a win.
I will make up the WOD tomorrow.
I will make up the WOD tomorrow.
Thursday, April 9, 2009
4/6/09 & 4/7/09 WOD
I decided to make up yesterday's CrossFit WOD first. Which was
For time:
Walking lunge 100 feet, alternate with
21, 18, 15, 12, 9, 6 Pull-ups
21, 18, 15, 12, 9, 6 Sit-ups
I finished in 15:10 which is a PR by 25 seconds
I abbreviated today's WOD by working my shoulder press.
Warm up shoulder press 5X45
Shoulder pres 1 X 65, 75, 95, 105, 115 125(failed) pounds
I finished with a set of 8 reps of 135lb back squats and 8 185lb back squats (PR).
My back squats have improved using 3 set of 8 reps almost daily protocol.
I am looking forward to the next maximum single rep back squat day.
For time:
Walking lunge 100 feet, alternate with
21, 18, 15, 12, 9, 6 Pull-ups
21, 18, 15, 12, 9, 6 Sit-ups
I finished in 15:10 which is a PR by 25 seconds
I abbreviated today's WOD by working my shoulder press.
Warm up shoulder press 5X45
Shoulder pres 1 X 65, 75, 95, 105, 115 125(failed) pounds
I finished with a set of 8 reps of 135lb back squats and 8 185lb back squats (PR).
My back squats have improved using 3 set of 8 reps almost daily protocol.
I am looking forward to the next maximum single rep back squat day.
4/4/09 - 4/7/09 - Golf Trip To Tunica, MS
I took a few days off to go on a golf trip with a group of friends to Tunica. Weather was a little cool, but I still had a great time.
4/8/09 WOD on 4/9/09
4/8/09 CrossFit WOD
Run 5 K
Rick's WOD
30 minutes cycling on wind trainer
I have decided to work on strengthening my shoulder press. I am starting with 3 sets of 8 reps of 65lb shoulder press.
I am also beginning kettlebell instruction on Tuesday.
Run 5 K
Rick's WOD
30 minutes cycling on wind trainer
I have decided to work on strengthening my shoulder press. I am starting with 3 sets of 8 reps of 65lb shoulder press.
I am also beginning kettlebell instruction on Tuesday.
Saturday, April 4, 2009
4/3/09 WOD
CrossFit WOD - "Nancy"
Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps
Rick's WOD -"Nancy"
Five rounds for time of:
400 meter run
2X65lb & 3X45lb Overhead squat, 15 reps
Time - 21:45
Overhead squats were brutal. Core stability was in question. I had trouble getting to depth on the 65lb oh squats so I said to heck with it a dropped to the oly bar only.
Planned to finish day with 3 sets of back squats, but on first set I felt something tweak in my back so I decided enough was enough.
I am off for a four day golf outing in Mississippi with the guys. This will be a good break from CrossFit.
Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps
Rick's WOD -"Nancy"
Five rounds for time of:
400 meter run
2X65lb & 3X45lb Overhead squat, 15 reps
Time - 21:45
Overhead squats were brutal. Core stability was in question. I had trouble getting to depth on the 65lb oh squats so I said to heck with it a dropped to the oly bar only.
Planned to finish day with 3 sets of back squats, but on first set I felt something tweak in my back so I decided enough was enough.
I am off for a four day golf outing in Mississippi with the guys. This will be a good break from CrossFit.
Friday, April 3, 2009
4/2/09 WOD
CrossFit WOD
Three rounds for time of:
21 L-Pull-ups
15 ft. L-rope climb, 3 ascents
Rick's WOD
Round 1 - 21 tuck pull ups and 45 rope pull ups with blue (medium) band.
Round 2 - 21 pull ups assisted with taupe (light) band and 45 rope pull ups with blue band.
Round 3 - 21 pull ups with blue band and 45 rope pull ups with green (heavy) band.
Time - 19:54
Absolutely horrible. I had a bad attitude from the time I saw the WOD until I finished it. This is the type of work out that I question whether I gain from completing it or should I find one for normal people?
I finished the evening with 8 reps of 135lb, 155lb and 170lb back squats. My squat strength and form are improving. The set of 170 was easier than the the first set of 135 when I started the challenge.
Three rounds for time of:
21 L-Pull-ups
15 ft. L-rope climb, 3 ascents
Rick's WOD
Round 1 - 21 tuck pull ups and 45 rope pull ups with blue (medium) band.
Round 2 - 21 pull ups assisted with taupe (light) band and 45 rope pull ups with blue band.
Round 3 - 21 pull ups with blue band and 45 rope pull ups with green (heavy) band.
Time - 19:54
Absolutely horrible. I had a bad attitude from the time I saw the WOD until I finished it. This is the type of work out that I question whether I gain from completing it or should I find one for normal people?
I finished the evening with 8 reps of 135lb, 155lb and 170lb back squats. My squat strength and form are improving. The set of 170 was easier than the the first set of 135 when I started the challenge.
Wednesday, April 1, 2009
3/31/09 WOD on 4/1/09
I blew off the WOD last night, but after reading my brother-in-law's Blog, Damon's Blog , I decided to knock it out at 6:30 this morning.
Thanks Damon
CrossFit WOD
Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions
Rick's WOD
Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions
First two rounds I did the gh sit ups to just past horizontal. My back began to hurt so I completed the last three rounds using the Abmat.
Time - 12:29
Thanks Damon
CrossFit WOD
Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions
Rick's WOD
Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions
First two rounds I did the gh sit ups to just past horizontal. My back began to hurt so I completed the last three rounds using the Abmat.
Time - 12:29
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