Warm-up: shoulder mobility work; calf stretches
WOD: "CrossFit Total II"
Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep
165 + 175(pr) + 95 = 435
It's always a weird situation when my weight on bench press is the most impressive. Cleans felt better today -- really focused on keep bar in contact with thighs. Need to work on not opening up hips too early. 175# is new pr on bench press, and it actually went up smoothly. Considered attempting 185#, but decided to move on to OHS. Actually had better flexibility today, but still long way to go.
29 January 2010
Friday 29JAN10
WOD: Five rounds for time of:
Row 500 meters
115# thruster, 7 reps
Had to scale down from 135# -- just too heavy. First heavy METCON since early last week; therefore, decided to approach WOD with caution.
Long distance run: 8 miles
59.51
Felt good for first half of run, but weather caught up to me on the way home. It was in the low 20s, which forced me to wear multiple, thick layers. In any event, it's nice to complete eight miles. Next weekend will drop back to 10K.
Row 500 meters
115# thruster, 7 reps
Had to scale down from 135# -- just too heavy. First heavy METCON since early last week; therefore, decided to approach WOD with caution.
Long distance run: 8 miles
59.51
Felt good for first half of run, but weather caught up to me on the way home. It was in the low 20s, which forced me to wear multiple, thick layers. In any event, it's nice to complete eight miles. Next weekend will drop back to 10K.
Thursday 28JAN10
Rest day
Exhausted after three days of OGC New Attorney Orientation and Training. Looking forward to some double-sessions.
Exhausted after three days of OGC New Attorney Orientation and Training. Looking forward to some double-sessions.
Wednesday 27JAN10
Middle distance run: 4 miles
Was supposed to be 5K, but turned out to be longer. Very difficult running at 0515, but it was only time I could run.
Was supposed to be 5K, but turned out to be longer. Very difficult running at 0515, but it was only time I could run.
25 January 2010
Monday 25JAN10
Track workout: 1 mile time trial
05.49
Had to do this workout on a treadmill. Started off at 10.5 speed and bumped it up to 11.0 for the last minute or so. Definitely feel like I can go faster next time.
Post-WOD: Three rounds for time of:
50 double-unders
50 back extensions
13.48
Absolutely demolished double-unders, but back extensions were slow.
05.49
Had to do this workout on a treadmill. Started off at 10.5 speed and bumped it up to 11.0 for the last minute or so. Definitely feel like I can go faster next time.
Post-WOD: Three rounds for time of:
50 double-unders
50 back extensions
13.48
Absolutely demolished double-unders, but back extensions were slow.
23 January 2010
Saturday 23JAN10
Long distance run: 7 miles
Took 53.57 to run from apartment, down Rock Creek Park, to Massachusetts Avenue and back. Good mix of road and trail running on this route. Looking forward to eventually going farther down Rock Creek Park and, ultimately, reaching Arlington Bridge. Distance wasn't too much of an issue on this run, but speed isn't quite where it needs to be.
Took 53.57 to run from apartment, down Rock Creek Park, to Massachusetts Avenue and back. Good mix of road and trail running on this route. Looking forward to eventually going farther down Rock Creek Park and, ultimately, reaching Arlington Bridge. Distance wasn't too much of an issue on this run, but speed isn't quite where it needs to be.
22 January 2010
Friday 22JAN10
WOD: Three rounds for time of:
Lunges with 45# overhead, 30 steps
12 toes-to-bars
Prone rows with 35# dumbbells, 30 reps
21.00
Random WOD over at CF Bolling. Was supposed to be four rounds, but I was toast after just three. Had trouble with T-to-B -- it was first time attempting that exercise.
Lunges with 45# overhead, 30 steps
12 toes-to-bars
Prone rows with 35# dumbbells, 30 reps
21.00
Random WOD over at CF Bolling. Was supposed to be four rounds, but I was toast after just three. Had trouble with T-to-B -- it was first time attempting that exercise.
21 January 2010
Thursday 21JAN10
WOD: Three rounds for time of:
95# front squat, 30 reps
30 pull-ups
19.30
Not a great effort tonight. Workout was supposed to be 75# overhead squats, but I couldn't make that happen. Spent about 15 minutes loosening up muscles for OHS and practicing with PVC pipe. Unfortunately, once I got up to 45#, I bar started crashing down in front of me. Need to start incorporating OHS into every warm-up session.
95# front squat, 30 reps
30 pull-ups
19.30
Not a great effort tonight. Workout was supposed to be 75# overhead squats, but I couldn't make that happen. Spent about 15 minutes loosening up muscles for OHS and practicing with PVC pipe. Unfortunately, once I got up to 45#, I bar started crashing down in front of me. Need to start incorporating OHS into every warm-up session.
19 January 2010
Wednesday 20JAN10
Middle distance run: 8K (4.97 miles)
Started at apartment, ran down Connecticut, up Calvert, onto Cleveland, left on 32nd, up Massachusetts, right on Wisconsin, and back down Van Ness. Mapmyrun.com calculated the route at 5.1 miles, which seemed about right. Definitely felt pounding from running on concrete the entire time. In any event, it was run to run at night under the lights.
Started at apartment, ran down Connecticut, up Calvert, onto Cleveland, left on 32nd, up Massachusetts, right on Wisconsin, and back down Van Ness. Mapmyrun.com calculated the route at 5.1 miles, which seemed about right. Definitely felt pounding from running on concrete the entire time. In any event, it was run to run at night under the lights.
Tuesday 19JAN10
WOD: "Fight Gone Bad"
Three rounds of:
Wall-ball
Sumo deadlift high-pull, 75#
Box jumps
Push press, 75#
Kettlebell swings, 1 pood
Would love to do this WOD with group of people. You can only push so hard when you're by yourself. Had to sub KBS for rowing for logistical reasons. Difficult to workout after work these days with new hours. Looking forward to returning to lunch-time workouts soon.
Three rounds of:
Wall-ball
Sumo deadlift high-pull, 75#
Box jumps
Push press, 75#
Kettlebell swings, 1 pood
Would love to do this WOD with group of people. You can only push so hard when you're by yourself. Had to sub KBS for rowing for logistical reasons. Difficult to workout after work these days with new hours. Looking forward to returning to lunch-time workouts soon.
18 January 2010
Monday 18JAN10
Warm-up: form running
Track workout: "Griff"
For time:
Run 800 meters forwards
Run 400 meters backwards
Run 800 meters forwards
Run 400 meters backwards
12.01
My first ever CrossFit WOD over a year-and-a-half ago. Lost most of my time on second 800 meter run; legs were shot after running backwards. Best track workout so far, mostly because weather was great (56 and mostly sunny). Unfortunately, track was still muddy from rain the last two days. Planning on running an 8K on Wednesday morning before work, and then doing either a 7 miler or 5K race, depending on conditions.
Track workout: "Griff"
For time:
Run 800 meters forwards
Run 400 meters backwards
Run 800 meters forwards
Run 400 meters backwards
12.01
My first ever CrossFit WOD over a year-and-a-half ago. Lost most of my time on second 800 meter run; legs were shot after running backwards. Best track workout so far, mostly because weather was great (56 and mostly sunny). Unfortunately, track was still muddy from rain the last two days. Planning on running an 8K on Wednesday morning before work, and then doing either a 7 miler or 5K race, depending on conditions.
17 January 2010
Sunday 17JAN10
WOD: clean & jerk 1-1-1-1-1-1-1
135-145-145-150-155-155-165
Not a great effort today. Felt weak, possibly from drinking last night. Still having trouble with cleans from the ground. Focused on driving feet through the ground and not "donkey-kicking." It's better, but still not great. Jerks weren't explosive either; however, I think 165# is new pr.
Post-WOD: "Annie"
50-40-30-20-10 reps for time of:
Double-unders
Sit-ups
08.39
135-145-145-150-155-155-165
Not a great effort today. Felt weak, possibly from drinking last night. Still having trouble with cleans from the ground. Focused on driving feet through the ground and not "donkey-kicking." It's better, but still not great. Jerks weren't explosive either; however, I think 165# is new pr.
Post-WOD: "Annie"
50-40-30-20-10 reps for time of:
Double-unders
Sit-ups
08.39
15 January 2010
Saturday 16JAN10
Long distance run: 6 miles
Scheduled to run 5K race speed; however, trails were slippery and more conducive to a longer distance. Ended up running full loop from apartment through Rock Creek Park. Time was 45.06, which is a few minutes of pace from Fall. Part of the deficit can be attributed to soggy trail. Gave a good effort today -- looking forward to track work on Monday, an 8K on Wednesday, and either a 7 miler or 5K race on Saturday, depending on conditions.
Scheduled to run 5K race speed; however, trails were slippery and more conducive to a longer distance. Ended up running full loop from apartment through Rock Creek Park. Time was 45.06, which is a few minutes of pace from Fall. Part of the deficit can be attributed to soggy trail. Gave a good effort today -- looking forward to track work on Monday, an 8K on Wednesday, and either a 7 miler or 5K race on Saturday, depending on conditions.
Friday 15JAN10
WOD: Bench press 1-10-1-20-1-30
175(f)-135-165-105-165-85
Crazy WOD -- haven't benched in at least six months. Just barely missed 175# on first rep, which would've been first time ever benching bodyweight. Rest of the sets were all manageable. Was surprised to get 165# w/out much problem both times. Now that I'm familiar with scheme, I would have done: 175-140-170-105-165-95.
Post-WOD: Row 500 meters; chest stretching
175(f)-135-165-105-165-85
Crazy WOD -- haven't benched in at least six months. Just barely missed 175# on first rep, which would've been first time ever benching bodyweight. Rest of the sets were all manageable. Was surprised to get 165# w/out much problem both times. Now that I'm familiar with scheme, I would have done: 175-140-170-105-165-95.
Post-WOD: Row 500 meters; chest stretching
14 January 2010
Thursday 14JAN10
WOD: Five rounds for time of:
275# deadlift, 5 reps
10 burpees
08.39
Weight was ridiculously heavy on deadlifts. Have never done that heavy for more than one rep before. Back is sore already -- should make for a fun weekend. Couldn't have gone much faster on this WOD, with the exception of the last set of burpees.
275# deadlift, 5 reps
10 burpees
08.39
Weight was ridiculously heavy on deadlifts. Have never done that heavy for more than one rep before. Back is sore already -- should make for a fun weekend. Couldn't have gone much faster on this WOD, with the exception of the last set of burpees.
Wednesday 13JAN10
Middle distance run: 5K (3.1 miles)
Done on treadmill at WNYD. Was scheduled to do an 8K (4.97 miles), but just didn't have enough gas in the tank. Perhaps this failure is do to skipping this week's track workout and not being consistent. Time to step it up, or else half marathon will be brutal.
Done on treadmill at WNYD. Was scheduled to do an 8K (4.97 miles), but just didn't have enough gas in the tank. Perhaps this failure is do to skipping this week's track workout and not being consistent. Time to step it up, or else half marathon will be brutal.
12 January 2010
Tuesday 12JAN10
WOD: Complete five rounds for time of:
115# thrusters, 12 reps
Burpees, 9 reps
Chest-to-bar pull-ups, 12 reps
24.22
115# is ridiculously heavy for thrusters. Had to break up most sets into 4/4/4-type schemes. Burpees were grueling; however, pull-ups were very manageable. Was hitting way below chest on most reps. Really enjoy going over to CF Bolling at lunch for workouts.
115# thrusters, 12 reps
Burpees, 9 reps
Chest-to-bar pull-ups, 12 reps
24.22
115# is ridiculously heavy for thrusters. Had to break up most sets into 4/4/4-type schemes. Burpees were grueling; however, pull-ups were very manageable. Was hitting way below chest on most reps. Really enjoy going over to CF Bolling at lunch for workouts.
11 January 2010
Monday 11JAN10
WOD: "Christine"
Complete three rounds of:
Row 500 meters
Body-weight dealift, 12 reps
24 inch box jump, 21 reps
14.28
Busted my butt on this WOD. Deadlifts (scaled up to 185#) were suprisingly manageable. Went really fast on first row, but slowed down on next two rounds. 24 inch box jump was much more difficult than 20 inch variety.
Complete three rounds of:
Row 500 meters
Body-weight dealift, 12 reps
24 inch box jump, 21 reps
14.28
Busted my butt on this WOD. Deadlifts (scaled up to 185#) were suprisingly manageable. Went really fast on first row, but slowed down on next two rounds. 24 inch box jump was much more difficult than 20 inch variety.
10 January 2010
Sunday 10JAN10
Long distance run: 6 miles
Cold and slow today. Ran from apartment to police outpost in Rock Creek Park and back again. Tried to run on path but there was too much ice. Need to start taking running seriously.
Cold and slow today. Ran from apartment to police outpost in Rock Creek Park and back again. Tried to run on path but there was too much ice. Need to start taking running seriously.
Saturday 10JAN10
Rest day
Was supposed to run 6 miles today, but was absolutely trashed from "Gramps." Will have to double-up on Sunday.
Was supposed to run 6 miles today, but was absolutely trashed from "Gramps." Will have to double-up on Sunday.
Friday 08JAN10
WOD: "Gramps"
For time:
95# deadlift, 96 reps
Lunges, 96 reps
Box jumps, 96 reps
55# one-armed kettlebell push jerk, 96 reps
27.32
Unbelievable workout at CF Bolling. Was absolutely destroyed afterward. Push jerk was, by far, the most difficult exercise.
For time:
95# deadlift, 96 reps
Lunges, 96 reps
Box jumps, 96 reps
55# one-armed kettlebell push jerk, 96 reps
27.32
Unbelievable workout at CF Bolling. Was absolutely destroyed afterward. Push jerk was, by far, the most difficult exercise.
Thursday 07JAN10
WOD: Five rounds for time of:
50 wall-ball shots
25 pull-ups
Approx. 32.00
Loved doing this WOD w/ actual wall-ball vice thrusters w/ 45# bar. Definitely adds a skill/accuracy component.
50 wall-ball shots
25 pull-ups
Approx. 32.00
Loved doing this WOD w/ actual wall-ball vice thrusters w/ 45# bar. Definitely adds a skill/accuracy component.
05 January 2010
Wednesday 06JAN10
Middle distance run: 5K (3.1 miles)
Done on treadmill at 1.0 incline and 8.5 speed. Last mile was difficult -- still waiting for runs to get easier.
Done on treadmill at 1.0 incline and 8.5 speed. Last mile was difficult -- still waiting for runs to get easier.
04 January 2010
Tuesday 05JAN10
Warm-up: sit-ups and back extensions
WOD: Three rounds for time of:
25 Dips
75 Squats
WOD: Three rounds for time of:
25 Dips
75 Squats
19.59
Back at Navy Yard gym today. Lots of folks carrying out their New Year's resolutions. Dips were difficult, as usual. Was able to get extra low on squats today for some reason. Had to sub dips for muscle-ups due to lack of rings. Need to remember to try them next time I'm at City Fitness.
03 January 2010
Sunday 03JAN10
Warm-up: form running
Track workout: 4 x 800 meters, with two minute rests between efforts
03.07
03.22
03.25
03.29
Awful day for running. 22 degrees with sub-zero wind-chill factor. Wore two layers of pants and multiple tops, but couldn't withstand the cold. Felt like I was being blown all over the place. Not sure if I'm getting slower or conditions were to blame.
Track workout: 4 x 800 meters, with two minute rests between efforts
03.07
03.22
03.25
03.29
Awful day for running. 22 degrees with sub-zero wind-chill factor. Wore two layers of pants and multiple tops, but couldn't withstand the cold. Felt like I was being blown all over the place. Not sure if I'm getting slower or conditions were to blame.
02 January 2010
Saturday 02JAN10
WOD: "Cindy"
Complete AMRAP in 20 minutes of:
5 pull-ups
10 push-ups
15 squats
13 rounds plus 5 pull-ups and 5 push-ups
Did this workout outdoors at exercise trail. It was 28 degrees outside and my hands were frozen. Down a few rounds since pr of 16 rounds during Summer. Limiting factor is still push-ups; am able to do pull-ups and squats w/out ever stopping. Should probably add some push-up practice to end of some WODs.
Complete AMRAP in 20 minutes of:
5 pull-ups
10 push-ups
15 squats
13 rounds plus 5 pull-ups and 5 push-ups
Did this workout outdoors at exercise trail. It was 28 degrees outside and my hands were frozen. Down a few rounds since pr of 16 rounds during Summer. Limiting factor is still push-ups; am able to do pull-ups and squats w/out ever stopping. Should probably add some push-up practice to end of some WODs.
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