Rest Day, New Year's Eve

Last day of 2005 and no WOD, did some pull-ups after breakfast, will try to do several sets through ouut the day, will probably not succeed.
Resolutions... hmmn, gotta think about that one, maybe just 1 muscle-up. Gonna have to think about them this year.
Peace on earth... not likely.
Democrats and Republicans holding hands in the capitol building singing Kumbiya... even less likely.


051230 FRIDAY

Day before New Year's Eve. Holy moley.

Deadlift 3-2-2-2-1-1-1-1-1 reps
Post loads to comments.
Compare to 051014.

0505-0600 EST
bar clean x10, bar snatch x10

Today was a good day.


051229 Thursday

For time:
Run 1,600 meters
Bench press, body weight, 21 reps
Run 800 meters
Bench press, body weight, 15 reps
Run 400 meters
Bench press, bodyweight, 9 reps

Post time to comments.
0510-0615 EST
23:49, for some reason I did 1 mile, 3/4 mile, 1/2 mile...
135# bench, so I guess we're even...
20 reps each of, med ball trunk twist, bicycles, KTEs until:


051227 Wednesday

For time:
50 Wall-ball shots/50 Pull-ups
35 Wall-ball shots/35 Pull-ups
20 Wall-ball shots/20 Pull-ups
Use 20 pound medicine ball launched to a target ten feet above the ground.

0505-0555 EST
CFWUx2 (upped to 15 & assisted pullups)
20:03 w/12#ball
kipping pullups, to jumping when necessary...

...looking forward to the pain later.

1430-1500 EST
Tabata speed bag.


051226 Tuesday

Another blessed day of REST...
In a recent New York Times piece by Stephanie Cooperman entitled “Getting Fit, Even if It Kills You”, CrossFit is clearly portrayed as dangerous.
Is this depiction based on the author’s innumeracy, the effete politics of the Times, or is it a fair judgment?


Monday 051226

At CrossFit Philly:
CFWUx3 - BEs
For time: 21/15/9/3
24in box jumps
16kg KB swings
Then some fun on the rope ladder and some jumping muscle-up practice

"And you actually pay to do this crap!?"
-brother-in-law Alex after dropping out after 1 round



3 rounds for time of:
80 skips of jumprope
21/15/9 reps of
Pushpress w/Giant water jug
12 in boxjump
2 econo-giant detergent bottle front squats
broomstick snatch
I didn't start the timer, took somewhere around 12-15 minutes...

"Man, that's one ghetto ass workout."
-My sister-in-law Jenn


051224 Christmas Eve

21-15-9 reps of:
Handstand push-ups
Ring dips
Post time to comments.
Compare to 051009.

0800-0840 EST
1st visit to CFPhilly, awesome place!
J.T. in 10:49
1st time w/ring dips. Ouch, shoulders are smoked.
Tried the infamous clapping pull-up, managed 1!
Tried thier rope ladder, awesome workout.
Tried the kettlebells...
Tired as hell.


051223 Friday

how moregeous....

051222 Thursday

Three rounds,
21-15- and 9 reps, for time of:
95 pound ThrusterPull-ups
Post time to comments.
Compare to 051115.

2xCFWU(push-ups for dips, rope for pulls, boxjumps for squats)
2xBurgener WU
8:54, w/75# thruster, combo of kips and deadhangs, all sets broken.


Wednesday 051221

Clean 3-2-2-2-1-1-1-1-1 reps
Post loads to comments.
Compare to 041207.
1300-1350 EST
CFWUx2, 5 x Broomstick cleans, BurgenerWU3x70, 3x95, 2x115, 2x125, 2x130, 1x135(PR), 1x140failedx2, 1x115, 1x115, 1x125, 1x130Form was off when I tried to amp the weight (light as it really is...) so I dropped back. When finished I did 6 rds of 5x broomstick clean/5xOlyBar clean, good form concentrating back to back no rest 'til smoked.


Tuesday 051221

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots,
20 pound ball
3 Rope climb ascents
Post time to comments.
Compare to 041230.

0515-0605 EST
75 dips (no rings)
40 skips w/high jumps (can't manage DUs)
55#DB (no kettlebells)
25#HSC (just cause no way)
10#wallball(all I got)
For rope ascents:
15 abthing pull-ups
15 double end rope pull-ups
15 single end rope pull-ups

051220 Monday: Rest

Sweet Blessed Rest, Glorious Rest.
(insert heavenly music and choir of angels here)


Sunday 051218

Deadlift 1-1-1-1-1-1-1 reps
Post loads to comments.
Compare to 051122

0915-1020 EST
broomstick x 7
25#curlbar x 7
oly-bar x 7
195,205,215,230,245,255,265started & finished higher than last time, not a lot but enough.
On 245 my wedding band pinched my hand, felt like my ring finger was going to burst off at the top of the lift, have an interesting looking subdermal bruise starting now on the top of the entire finger, this ever happen to anyone else?
Never doing deadlifts w/ring on ever, ever again.


Saturday 051217

Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Post your choice of girls and rounds completed to comments.
Compare to 051118.

0805-0920 EST
CFWU x 2 (15) -PUs +box jumps
16 +5 pulls & 7 pushes
Finished w/5min bike, 5 min eliptical, 5 min run, 5 min max incline walk


Friday 051216

For time:
Row 1000 meters
45 pound Thruster, 50 reps
30 Pull-upsRow 750 meters
45 pound Thruster, 25 reps
15 Pull-ups
Row 500 meters
45 pound Thruster, 15 reps9 pull-ups
Post time to comments.
Compare to 041116.

0505-0600 EST
I used a 35# curl bar, space limitations near the pull-up bar and I am just SORE from our shoulder day last cycle.
15:43 subbed 100, 75, 50 SDHPs for rows
1430-1505 EST
6x 3 min speedbag rounds


Thursday 051215 REST

No PT, graduated 9 new Gray Belts today.


Wednesday 051214

Five rounds for time of:
95 pound Shoulder press, 5 reps
95 pound Push press, 10 reps
95 pound Push jerk, 15 reps
Post time to comments.
No hips or legs in shoulder press, no jerking the push-press.

0515-0558 EST
This one was deceptively difficult.
For some reason I thought it was 3 rounds, came home to see I should've done five.
3 rounds in 14:43, I will haze myself later...

1350-1645 EST
10 rds: 1 min speedbag 1 min jump rope
3 rds: suicides on basketball court 1 min heavy bag power hitting


Tuesday 051213

Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps
Try to increase the load on each of the fifteen sets.
Post loads to comments.
Compare to 051201.

0605 EST
Burgener WU x 3, did whole WOD w/broomstick.
Started heavier than last time, finished heavier too.
Deepest, heaviest squats I have ever successfully accomplished, thanks CrossFit!
Finished off w/5xC&J,5xSnatch,5xpower-snatch, 5xpush-press.
Great way to start the day.

1600 EST
1 min speedbag, 1 min jumprope x 10
gray belt: sustainment & remediation 1 hr 30 min


051212 Monday

Three rounds for time:
Run 400 meters
1 ½ pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Compare to 050921.
Post time to comments.

0705 EST
12:43, sub'd a 40# DB & ran on treadmill, amp'd to 9.9 speed/1.0 incline
Helen left me a heaving, sweaty, useless mass, curled up on the gym floor, unable to stand on my own.

051211 Sunday of REST

On some rest days I just have to do NOTHING!

051210 Saturday

Saturday's aren't great workout days when you go party on Friday nights....
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
Post number of minutes completed to comments.
Compare to 050916.
9 rounds + 6
surprising how that wears you out so fast, either that our I am one worthless individual today...



Officially a day behind, no rest day this week, officially.
Snatch Balance 3-3-2-2-2-1-1-1-1-1 reps
Post loads to comments

0605 EST:
115x2**bad form starts, I drop weight
I felt like I was doing a push press, tried to concentrate on wedging under the bar, some success. Reseting difficult, wish I could drop the weight, no bumpers though.

1645 EST
MCMAP, 10 rds of 30 sec speed bag drills, 3 rds jumprope
Gray belt: Armed manipulations, 2 hours of skill sustainment & remediation


Don't know WTF happened. Slept in.

1430-1630 EST:
Gray Belt: Ground Fighting, Leg Sweep, Hip throw, Counters to strikes, counters to chokes/holds.


REST DAY 051207

0847 EST
Sometimes its good to sleep in.


Tuesday 051206

For time:
Run 1 mile.
100 situps/100 back extensions.
Run 1 mile.

0615 EST:
3xcfwu - su/bes
3x5 Knees to Elbows

1555 EST
Gray Belt: Bayonet techniques, knife fighting, front choke, intro to grappling


Monday 051205

3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps
Post time to comments.

0945 EST
A day late, but only because I was Squadron Duty Officer for the past 24 hrs...
CFWU x3 - PU&Dips
12:42, no MU did 21 pulls/dips, did then 1 pu/1dip until I reached 21 of each, is that cheating?, it gave a great ROM on each rep, also didn't feel like good form w/135, so I did 105#
Felt great, cooled down w/ 150ft farmerwalk w/35# plates, Turkish getup x3 w/25# ezbar, 3x50ft 25#DB waiter's walk & 5x snatch w/45# bar


REST DAY?! 051204

Duty at the squadron. WOD will be subbed w/some speedbag later.


REST DAY Saturday 031205

I am going here:
http://www.crossfitnc.com/ for the grand opening.
MTF, pics maybe...

2002 EST
Just got back. Didn't win a t-shirt, but my wife bought me one. I did do 25 20#wallballs in a minute and actually acheived a muscle-up on the rings! I need to buy some, or perhaps santa will provide (hint, hint).
All told the facility is awesome, the demonstrations were top notch and I WISH I LIVED THERE! Small town living is not for me.


Friday 051202

21-18-15-12-9-6 and then 3 rep rounds of:
Handstand push-upsL-Pull-ups
Post time to comments

0612 EST
CFWU x1 then WOD
16:24 all sets horrendously broken, body is unwilling to listen to simple instructions

1626 EST
MCMAP Gray Belt:
9 x 1:30 on speedbag 3 x heavy bag
Sandbags, O-Course & Leap of Faith
Counters to Chokes/Holds, Leg Sweep, Restraints/Manipultions, Knife Techniques


Thursday 051201

Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps
Try to increase the load on each of the fifteen sets.

0615 EST
CFWUx2 (minus squats)Then did WOD w/broomstick, very deep, A2A...
45,65,85,105, 125 OHS 135,145,155,165, 170 Front 175,185,190,195, 200 Back
How about those Nittany Lions by the way!

1615 EST
3 Min speed bag
Gray Belt: Chokes, Lower/Upper Body Strikes, Breakfalls, Bayonet & Punches
Core conditioning galore...

Wednesday 051130

Complete as many rounds in 20 minutes as you can of:
15 Double-unders
15 Burpees
15 Box Jump
15 ft Rope climb, 1 ascent

1130 EST
The was a heartbreaker indeed. I couldn't manage any double unders, so I subbed 45 skips for each set of 15 doubles.1st came the CFWU x 3Then 5 full rounds + skips, burpees and 7 box jumps of a 6th...feeling pretty sweet right now, can't wait til that wears off!

1545 EST
Gray Belt training brief today, how does a 12 person class drop to 5 before the training even begins?! NASTINESS!

At the old HQ, CrossFit MECCA in 2007