January 31, 2011

Crossfit WOD:

18 inch Box jump, 50 reps
20 rope pull-ups (substitute for Rope climb, 5 ascents)
1.5 pood Kettlebell swing, 50 reps
50 sit-ups
30 pound dumbbell Hang power clean, 50 reps
800 meter Run
50 Back extensions

Time: 17:49

January 30, 2011

Crossfit WOD

Squat clean 3-3-3-3-3-3-3 reps:

135
145
155
165
175
175 (fail)
165

January 29, 2011

"Holbrook"

Ten rounds, each for time of:
95 pound Thruster, 5 reps
10 Pull-ups
100 meter Sprint
Rest 1 minute

Fastest: 1:40
Slowest: 2:20

Did workout at Landon gym.

Pull-ups were strict, no room to kip.

Run distance was approximate, navigating ice patches in the parking lot

January 27, 2011

Non-crossfit WOD:

Shoveled Dan Farringtons driveway for time: 2.5 hours with a few breaks to check on the kids

January 26, 2011

Crossfit WOD:

Strength:

185 pound Front Squat, 5-5-5-5-5

Metcon:

3 rounds for time:
15 ring dips
75 air squats

Time: 9:01

January 25, 2011

Crossfit WOD:

Warmup: run 1.7 miles to Quince Orchard High school track

then

Three rounds for time of:
Run 800 meters
Rest 2 minutes

Times: 3:04, 3:03, 2:59 - this is way faster than I thought I would be able to do 800's

Cooldown: Run 1.7 miles back to work

January 24, 2011

Crossfit WOD:

Morning WOD outside (10 degrees outside!):

Power clean 5-5-5-5-5 (165, 165, 155, 155, 145)

Until I get better at heavy squat cleans, this was my last WOD doing heavy power cleans.

Afternoon:

5 rounds for time:

185 pound deadlift, 10 reps
150 jumprope (instead of 50 double unders)

Time: 12:57

January 23, 2011

Crossfit WOD:

For time:

21 pull-ups (rather than L-pullups)
20 One legged squats to bench, alternating legs (rather than full pistols)
18 pull-ups
16 One legged squats
15 pull-ups
12 One legged squats
12 pull-ups
8 One legged squats

Time: 10:45

From the Huffington Post, a very interesting article on "flow" and happiness

Long crossfit workouts (like the "hero" workouts) where there is a constant shift from being in a state of discomfort and pushing yourself to feeling the "flow" of successfully completing a round of an arduous exercise is when I am completely "in the moment" and not thinking about anything else.

Kayaking the Upper Yough is also such an experience: weaving in and out of eddies, nailing the perfect boof and seamlessly carving into a turn, sizing up the next move, and focusing - yet not focusing - on what is coming up next.

5 exercises in Crossfit I can't do very well, and need to work on, with a slight order of importance:

1) Squat snatch and squat cleans - need to get the balance and motion down using heavier weights
2) Double unders - I can't get the coordination down yet
3) Kipping pullups - I can't get the rhythm down yet
4) Handstand pullups - I may never be able to do these, based on the shoulder issues I have on the left side
5) Thrusters - I have a hard time transitioning the grip on the bar from the front squat movement into the push-press movement, especially when trying to keep my elbows up and the weight on my shoulders during the front squat, as opposed to my arms bearing the brunt of the weight.

January 22, 2011

Crossfit WOD:

5 rounds for time:

Run 400 meters
20 Burpees
85 pound barbell bentover row, 15 reps

Time: 21:05

2 hour rest then:

Power snatch 3-3-3-3-3:
135, 135, 135, 145, 145

January 19, 2011

Crossfit WOD:

Run 5.4 miles in 55:47 (heavy legs!!)

January 18, 2011

Crossfit WOD:

5k row: 18:19

January 17, 2011

Crossfit WOD:

Strength:

135 pound overhead squat, 5-3-5

Metcon:

5 rounds of the following:
95 pound overhead squat, 10 reps
20 box jumps, 24 inch box

Time: 9:38

January 16, 2011

Crossfit WOD:

"Elizabeth"

21-15-9
135 pound Cleans (power)
Ring dips

Time: 7:44

then

4 mile run, ~36min

January 14, 2011

Crossfit WOD:

Deadlift 5-5-5-5-5: 315, 315, 315, 325, 325

January 13, 2011

Crossfit WOD:

Strength:

135 pound front squat, 7-7-7-7

Metcon:

5 rounds for time:

125 pound push jerk, 5 reps
20 inverted situps (substitute for GHD situps)

Time: 11:31

January 12, 2011

Crossfit WOD:

Strength:

185 pound bench press, 10-10-8

Metcon:

15 min AMRAP
45 pound sumo deadlift high pull, 25 reps
25 pushups

Completed 6 rounds + 25 SDHPs and 9 pushups

January 11, 2011

Crossfit WOD:

3 rounds for time:

6 strict pullups
6 ring dips
30 wallball shots, 20 pound ball
105 pound push press, 12 reps
115 pound power clean, 15 reps

Time: 17:05

No shoulder pain on the push presses

January 10, 2010

Crossfit WOD:

Strength: Power clean 5-5-5-5-5 (155, 155, 165, 165, 155)

Attempted "Joshie" WOD but left shoulder hurt during dumbbell snatches

Instead did death by box jumps (24 inch box): Did 20 minutes

(1 box jump the first minute, 2 jumps the second minute and so on)

Afternoon: 35 min run

January 9, 2011

Crossfit WOD:

Run 4 miles in 34:09

January 7, 2011

Crossfit WOD:

Warmup: 1 mile run

Metcon:

"Rankel"

(modified, increased running distance and overall AMRAP time):

Complete as many rounds as possible in 30 minutes of:
185 pound Deadlift, 6 reps
7 Burpee pull-ups
10 Kettlebell swings, 1.5 pood
Run 400 meters

Completed 7 rounds + 6 deadlifts and 7 Burpee pull-ups

U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel.

January 6, 2011

Crossfit WOD:

Warm-up: 1 mile run

Strength:

185 pound bench press, 7-7-7-7-7

Metcon:

10-9-8-7-6-5-4-3-2-1 round reps of the following:
95 pound hang power snatch
Pushups

Time: 9:07 - note: left shoulder hurt, like I tweaked it

then

5 min AMRAP of burpees: 51 reps

January 4, 2011

Crossfit WOD:

Warmup: 10 min run on treadmill, 225 pound deadlift 10 reps

Strength:

Deadlift, 5-5-5-5-5 at 315 pounds each

Metcon:

3 rounds for time
400m run
75 pound overhead squat, 30 reps
140 pound pulldown, 21 reps

Time: 15:41

January 3, 2011

Crossfit WOD:

Strength: Back squat 5-5-5-5-5 (225, 225, 225, 235, 235)

Metcon:

"Jack"

20 min AMRAP

95 pound push press, 10 reps
55 pound kettlebell swing, 10 reps
10 box jumps, 24" box

Completed 12 rounds.

January 2, 2011

Kayak: attainment from Anglers to Rocky Island, level at Little Falls was 3.0 feet

January 1, 2011

Ran 3.76 miles, untimed with Phil Wislar