Triple WOD

Workout 31 December 2010:

Rounds in seven minutes of:
10 Thrusters (95lb)
10 Hand-release push-ups

Then:

Time for 21-15-9 reps of:
Pull-ups
Burpees

Then:

Max split jerk in 10 minutes

Results:
Thruster/PU: 4 rounds
PU/Burpee: 7'07
Split Jerk: 175lb

Previous best:
Thruster/PU: none
PU/Burpee: none
Split Jerk: 185lb (under no time constraint, 10 Nov 10)

Today's workout was at CrossFit Confluence. What better way to end the year than with three workouts in one. Each individual workout stressed the upper body extensors, so when it was time to do the split jerk, I was just about fried. Despite that, I was able to put up 175lb which is only 10lb lighter than my previous 1RM PR. My goal for the first workout was 4-5 rounds and I hoped to finish the second in 5-10 minutes. Great end to a great year!

Shoulder Press

Workout 30 December 2010:

Shoulder Press 1-1-1-1-1-1-1

Results: 125-135-145-150-155-155-150lbs
Previous best: 115-125-130-135-140-145-150(F)

Today's workout was at CrossFit Confluence. During my last CrossFit Total, I pressed 155lbs once as my new one-rep-max. Today, I was able to press that same weight twice. Even though I knew I couldn't go up any higher, it's still evidence I'm getting stronger. Hopefully within a few months I can hit 160lbs.

Lynne

Workout 27 December 2010:

"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups

Results: 41 bench press (150lbs), 54 strict pull-ups
Previous best: 49 bench press (150lbs), 55 strict pull-ups (17 Apr 09)

I haven't done this workout in almost a year and a half but showed some reasonable improvement. Last time I had 41 bench presses @145lbs and only 38 strict pull-ups. I'm still a bit off from my previous best, but should be able to get back to those numbers soon.

Squat Slash Dip

Workout 26 December 2010:

Three rounds for time of:
35 Squats
25 Kettlebell slashers (16kg)
15 Ring dips

Results: 11'55
Previous best: none

Like yesterday's workout, this one was designed to be quick. Today's "goat" is ring dips. Although I'm far from bad at them, I should be able to do more before fatigue sets in. I had to divide them up into sets of 2 or 3. Eventually, I'd like to be able to consistently do 10-15 dips straight though with minimal kipping. The squats and slashers were unbroken.

Christmas WOD

Workout 25 December 2010:

Four rounds for time of:
12 Sit-ups (Abmat)
9 One-handed kettlebell overhead squats (16kg)
6 Handstand push-ups

Results: 11'09
Previous best: none

Today's workout was designed to be quick since the rest of the day would be very lazy. Recognizing a weakness from my workout on the 23rd, I added in the one-handed KB OHS. They went slightly better and I was able to maintain better balance deep in the squat. I designed this workout to take approximately 10 minutes, so one minute over isn't too bad.

Merry Christmas everyone!

Deck the Halls with Bells of Kettle

Workout 23 December 2010:

Four rounds for time of:
30 Kettlebell swings
20 One-handed* kettlebell snatch
10 One-handed* kettlebell OHS
* Alternate hands each round
(All with 1 pood (16kg) kettlebell)

Results: 15'37
Previous best: none

Today's workout was at CrossFit Confluence. Another Christmas workout, though not quite as painful as yesterday's. It's been awhile since I've done a good kettlebell workout, especially since the standards were set high by Coach Ben back in Cleveland. The swings went well and I only broke them up into two sets. I was also able to develop an efficient rhythm for the snatches, so those too went well. The hardest part of the workout, despite the fewest reps, were the overhead squats. I still have a problem with flexibility which throws me off balance a bit and prevents me from squatting as low as I'd like with each rep. I had to break these up into two or three sets per round.

12 Days of Christmas

Workout 22 December 2010:

Twelve Days of Christmas for time:
1 Clean and split jerk, 115lb
2 Deadlifts, 185lb
3 Kettlebell high pulls, 1.5 pood
4 Pull ups
5 Kettlebell swings, 1.5 pood
6 Box jumps, 24 inch
7 Burpees
8 Push ups
9 Wall balls, 20lb ball
10 Squats
11 Push Presses, 75lb
12 Ring dips

Results: 30'30
Previous best: none

Today's workout was at CrossFit Confluence. This absolutely brutal workout is done much like the "12 Days of Christmas" song: one C&J; two deadlifts and a C&J; three KB high pulls, two deadlifts, and a C&J, etc for a total of 364 reps for all exercises combined. The first few rounds weren't terrible but everything after round six or seven was painful. I'm actually surprised to have finished so close to 30 minutes. Although I had no specific goal (aside from finishing), I thought this might take longer or that I would need to scale some weights in later rounds.

Tens

Workout 18 December 2010:

Time for:
10 Cleans (95lb)
10 Burpees
10 Jerks (95lb)
10 Burpees
10 Power Clean and Jerks (95lb)
10 Burpees
10 Jerks (95lb)
10 Burpees
10 Cleans (95lb)

Results: 14'23
Previous best: none

Today's workout was at CrossFit Confluence. I'm still not back to 100% because of my recent cold, and I really didn't feel up for a metcon today, but I decided to give this workout a go since I'm a big fan of the Olympic lifts in the workout. The lifts went well, especially since I purposely chose a lighter weight (I'd probably attempt this at 115lb next time), but the burpees just trashed me. My lungs were on fire after each set of burpees and I had to rest much longer than usual.

Bench and Pull

Workout 17 December 2010:

Bench Press 5-5-5-5-5
Weighted Pull-up 1-1-1-1-1

Results:
Bench: 155-165-170-175-180lbs
Pull-ups: 45-55-60-65-70(c)lbs

Previous best:
Bench: 155-165-175-175-175 (13 Feb 10)
Pull-ups: 1RM 90(c)lbs (21 Nov 09)
"(c)" indicates a supinated (chin-up) grip.

Today's workout was at CrossFit Confluence. I got sick yesterday and although I'm feeling somewhat better today, I opted to skip the rx'd workout (a metcon) and do a strength day. I was primarily focused on the bench and wasn't planning on going exceedingly heavy on the pull-ups. Despite being sick, and rarely doing bench, I was still able to PR by five pounds on a set of five.

Dead Jump Sit

Workout 15 December 2010:

Three rounds for time of:
15 Deadlifts, 185lbs
30 Box jumps, 24 inch box
21 Sit-ups

Then Tabata Burpees

Results: 9'47, burpees 5
Previous best: none/none

Today's workout was at CrossFit Confluence. This was a killer triplet. Individually, none of the elements was particularly difficult, but the combination quickly became taxing, especially the box jumps immediately following high-rep deadlifts. However, I was able to keep moving with short rests primarily during the box jumps. I managed to impress myself with a sub 10-minute time.

Afterwards, Tabata burpees. I stuck with five across all sets. Next time, I might try to go for six.

Also, I'm pretty sure I'm getting sick. I was already planning on a rest day tomorrow, so hopefully I'll be back in action on Friday.

Snatch

Workout 14 December 2010:

Snatch 1-1-1-1-1-1-1

Results: 105-105-110-110-115-115-120(F)
Previous best: 1RM at 125lbs (28 Mar 10)

Today's workout was at CrossFit Confluence. The prescribed workout was actually power snatches, but I feel like I need to get a full snatch handled before I feel comfortable with heavier power snatch weights. Although I've previously hit 120 and 125lbs during the Olympic lifting workshops I attended during the beginning of this year, it's been several months since I've attempted any heavy snatches, so I felt like today's lifts went well. I'm getting more comfortable getting under the bar, but I'm still limited by shoulder and arm flexibility.

Quartet

Workout 13 December 2010:

Nine rounds for time of:
4 Handstand push-ups
6 Toes-to-bar
4 Muscle-ups
8 Kettlebell swings, 1.5 pood

Results: 28'52
Previous best: none

Today's workout was at CrossFit Confluence. This was a brutal workout, especially combining the muscle-ups and HSPU. By the seventh or eighth round, I wasn't sure if I was going to be able to continue doing muscle-ups but somehow pulled through and managed to complete the workout without scaling, though I was definitely using some aggressive kips to get through the muscle-ups near the end.

Triplet

Workout 9 December 2010:

Time for 15-10-5 reps of:
Clean, 105lbs
Toes-to-bar
Burpees

Results: 10'49
Previous best: none

Today's workout was at CrossFit Confluence. This workout provided a good chance to work on some lighter-weight high-rep cleans. The hardest part of this workout ended up being the toes-to-bars, not because of their inherent difficulty, but because I can't quickly string them together and it took longer than it should have to complete all the reps. With more practice, I hope to be able to significantly improve their cycle time. Next time I might also up the weight on the cleans.

Pull and Press

Workout 7 December 2010:

Five rounds for time of:
1 Shoulder Press, 135lb
3 L-sit Pull-ups
1 Shoulder Press, 135lb
5 Strict Pull-ups
1 Shoulder Press, 135lb
7 Kipping Pull-ups

Results: 12'30
Previous best: none

Today's workout was at CrossFit Confluence. The shoulder press weight was chosen to be approximately 85-90% of one's 1RM and 135lbs falls at about 85% of my recently set 1RM of 155lbs. The shoulder press got very difficult by the fourth round and during the fifth round, it was a struggle to complete the lift, though I never failed once. The L-sit pull-ups went reasonably well and the kipping pull-ups were easy, but the strict pull-ups proved to be the most difficult part of this workout. By the third round, I was breaking them up into sets of three and two. I was hoping for a sub-15 minute time, so I'm happy with today's results.

Back Squat

Workout 6 December 2010:

Back Squat 3-3-3-3-3

Results: 215-225-240-250-255lbs
Previous best: 215-225-235-245-255lbs (21 Mar 08)

Today's workout was at CrossFit Confluence. It's been over two years in the making, but I've finally reached my previous 3-rep back squat PR. Even at the heavier weights, my form remained decent, though I still have a tendency to tip forward onto my toes as I approach max loads. Better concentration on maintaining posterior chain tightness as I sink into the hole should help fix this problem.

Snatch and OHS

Workout 4 December 2010:

Five sets of:
1 Power snatch
3 Overhead squats
(2-3 minutes rest between rounds)

Results: 95-100-105-110-115lbs
Previous best: none

Today's workout was at CrossFit Confluence. These are two of my weaker lifts, so this was a good chance to work on each of them. Due to flexibility issues, and also mind games, I have a hard time quickly getting under the bar during the snatches so I end up muscle snatching at heavier weights. I also have a relatively weak overhead lockout, so the OHS got tough quickly. Good workout, and I'm sure my hips will be feeling it tomorrow.

Hopper

Workout 3 December 2010:

Rounds in 15 minutes of:
5 Strict chin-ups
7 Burpees
9 Toes-to-bar

Results: 6 + 5,5
Previous best: none

Today's workout was at CrossFit Confluence. This past week exhausted me and I wasn't able to give a great effort during today's workout. I tired quickly during the chin-ups and wasn't able to get a good rhythm to string together the toes-to-bars. As a penance, a few minutes after this workout was over, I did a moderate-intensity 1500m row in 6'15.

Clean and Jerk

Workout 1 December 2010:

Clean and Jerk 1-1-1-1-1-1-1

Results: 115-135-155-165-175-185(F)-185lbs
Previous best: 150-155-160-165-170-175-180lbs (18 Sep 10)

Today's workout was at CrossFit Confluence. I wasn't originally going to count the 115lb lift as my first rep, but I ended up only doing six lifts afterwards since my elbows were starting to bother me. As I was doing the 185lb lifts, I didn't realize at the time that that weight would be a PR. As long as my elbows hold up, I can clean another 20-30lbs beyond what I lifted today, but the limiting factor of this lift is my jerk. I'm not yet able to get under the bar fast enough or deep enough to successfully catch the heavier weights. Part of the problem is psychological but the bigger part is a flexibility problem. Working on both should allow me to throw up heavier weights.

Couplet

Workout 30 November 2010:

For time:
Two rounds of:
20 Handstand push-ups
20 Box Jumps, 24 inch box
Then two rounds of:
20 Push Presses, 75lbs
20 Pull-ups

Results: 12'35
Previous best: none

Today's workout was at CrossFit Confluence. The last time a workout included high-rep handstand push-ups, I scaled them a bit but said that next time they came up, I would do full ROM (though still against a wall for support). Today, I met that goal and for the first set, was able to do 10 in a row which is probably 2-3 more than my previous best. By the second round of 20 however, I was breaking them up into sets of 2-4. The remainder of the workout went well, including the pull-ups which were unbroken.

Afterwards, we did max rep shoelace-touch sit-ups in two minutes. I did 40, while trying not to vomit the entire time. Without the nausea, I probably could have done 20 more.

Bear Complex

Workout 27 November 2010:

"Bear Complex"
7-7-7-7-7

Results: 65-85-95-105-115lbs
Previous best: none

Today's workout was at CrossFit Confluence. This is the first time I've done the Bear Complex, so I started light and worked up to weights that became uncomfortable very quickly. There are a number of variations to how each rep of the Bear Complex can be performed but the basic idea is to do a deadlift, power clean, front squat, shoulder press, back squat, and shoulder press, which counts as one rep, then repeated six more times starting again from the ground. You may not re-grip the bar at any time during the seven reps, but you may rest at any point while holding the barbell except while it is on the ground. Most of my Bear Complex reps consisted of a squat clean, thruster, back squat, and thruster. As I grew tired, the thrusters became split jerks. This was an interesting workout, and as awful as it gets at heavier weights, it's one I look forward to doing again.

Run Sit Thrust

Workout 25 November 2010:

Four rounds for time of:
Run 400m
12 Sit-ups, Abmat
9 Thrusters, 95lb

Results: 16'50
Previous best: none

Today's workout is new and was designed to be a relatively quick but intense workout prior to Thanksgiving festivities. The runs were done on a treadmill with a 1% incline. The combination of running and thrusters is brutal and I actually looked forward to doing the sit-ups as a break between the two. This workout left me messed up for about 10 minutes afterwards, so it was definitely a success. Thrusters always leave me winded, so I need to start including more of them in my workouts or as extra skill-work.

CrossFit Total

Workout 22 November 2010:

CrossFit Total
One-rep max of:
Back Squat
Shoulder Press
Deadlift

Results: 285-155-345lbs (Total 785lbs)
Previous best: 745lbs (20 Feb 09)

Today's workout was at CrossFit Confluence. I managed to hit nearly 10lb PRs in all my lifts today. My previous squat PR was 275lbs and was from back in Feb 08. I haven't been able to hit 150lbs in the shoulder press ever, and was easily able to get that and then 155lbs today. Finally, I beat my previous deadlift PR of 335 set in Feb 09.

Lunge Jump Snatch

Workout 20 November 2010:

Three rounds for time of:
Weighted walking lunges, 25lb plate, 20 steps
Rotating box jumps, 20" box, 10 reps
Power Snatch, 85lbs, 5 reps

Results: 8'11
Previous best: none

Today's workout was at CrossFit Confluence. This ended up being a challenging workout and despite the sub-10 minute time, I should have been able to do this faster. We started out with a warm-up of 4x400 meter runs. That coupled with being over a week since my last intense metcon, I had to stop and catch my breath frequently. The lunges were also painful after yesterday's heavy squats. Next time, I should be able to do this workout in under seven minutes.

Squats and Weighted Pull-ups

Workout 19 November 2010:

Back Squat 1-1-1-1-1-1-1
Weighted Pull-ups 1-1-1-1-1-1-1

Results:
Squats: 225-235-245-255-260-265-270lbs
Pull-ups: 35-45-55-65-70(c)-75(c)-80(c)lbs
(c) = chin-up grip

Previous best:
Squats: no 1x7s worth comparing, 1RM is 275lbs (17 Feb 08)
Pull-ups: 55-60-65-70-75(c)-80(c)-85(c)lbs (28 Sep 09)

Today's workout was at CrossFit Confluence. Despite not hitting any PRs today, I haven't squatted this much weight in almost two years, and it's been about one year for the pull-ups. I'm very pleased at my strength gains (or really, re-gains) over the past few months. Within the next year, it's reasonable that I'll be able to hit a 300lb back squat and 100lb weighted pull-up.

Snatch Pull and Jump

Workout 13 November 2010:

Rounds in 15 minutes of:
Snatch, 3 reps, 85lbs
Chest-to-bar pull-ups, 6 reps
Box jumps, 9 reps, 24" box

Results: 6 + 3,4
Previous best: none

Today's workout was at CrossFit Confluence. This was an interesting metcon with a great mix of different elements. Having to do multiple snatches was excellent practice and gives me a bit more confidence about getting under the bar quickly. The chest-to-bar pull-ups became challenging in the last couple of rounds, but I was able to do all of them unbroken.

Dead Muscle Clean

Workout 11 November 2010:

Rounds in 20 minutes of:
Deadlift, 9 reps, 185lbs
8 Muscle-ups
Squat clean, 9 reps, 45lb dumbbells

Results: 4 + 9,1
Previous best: none

Today's workout was at CrossFit Confluence. Just like Nasty Girls a few weeks ago, any workout that combines muscle-ups and cleans really sucks, and yet, end up being some of my favorite workouts. This one destroyed me after just one round. The hardest part was getting through the muscle-ups and have enough grip left to then go through the deads and cleans. My goal was to get four rounds, so the extra nine deads and muscle-up were a nice bonus. Can't wait to do this one again; I'll probably up the weight on the deadlift and the cleans.

Split Jerk

Workout 10 November 2010:

Split Jerk 1-1-1-1-1-1-1

Results: 135-145-155-165-175-180-185lbs
Previous best: 150-155-160-165-170-175-180lbs (2 Jan 09)

Today's workout was at CrossFit Confluence. I haven't been able to get past a 180lb jerk in over a year but was finally able to break the streak tonight at 185lbs. The three areas where I need the most work on this lift are getting under the bar quickly, dropping deeper into the catch, and maintaining a better shoulder lockout.

Afterwards, I did a 1000m row at about 80-90% effort with a time of 3'46.6. My best time at near-100% effort is 3'43, so I should be able to get a sub 3'40 row in the near future.

Squats and Box Jumps

Workout 9 November 2010:

Seven rounds for time of:
7 Front Squats, 115lbs
7 Burpee Box Jumps

Results: 12'55
Previous best: none

New workout today at CrossFit Confluence. I initially thought about doing the squats at 135lbs, but after yesterday's heavy singles, I decided to go with 115lbs. That ended up being a good weight as I was able to get through each set of squats without putting the bar down, though the sixth and seventh rep were a struggle for the later rounds. Burpee box jumps, while not hard, are tiring. Interesting workout, hoping to break 12 minutes next time.

Front Squats

Workout 8 November 2010:

Front Squat 1-1-1-1-1

Results: 220-225-230-235-240lbs
Previous best: 185-195-200-200-205lbs (13 May 10)

Today's workout was at CrossFit Confluence. I really have no idea where these numbers came from. After some light reps, I started my "work sets" at 175lbs intending to finish around 215-220lbs, but the weight kept moving so I kept adding more. I finally failed going for 245lbs.

DT

Workout 6 November 2010:

"DT"
Five rounds for time of:
115lb Deadlift, 12 reps
115lb Hang power clean, 9 reps
115lb Push jerk, 6 reps

Results: 13'25
Previous best: 12'57 (95lbs, 20 Aug 10)

Today's workout was at CrossFit Confluence. A normal "DT" is done with 155lbs but I scaled it to 115lbs which is 20lbs heavier than the last time I did this workout over a year ago. Despite the 20% increase in weight, my time was only 30 seconds slower. For the first three rounds, I was able to do all reps without breaking into sets, though I did put the bar down between each exercise. By the fourth and fifth round, I had to break up the push jerks into two sets of four and two but was still able to do all the deads and cleans straight through.

This workout is in honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009 supporting operations in OEF when his vehicle was struck by an IED.

Clean and Jerk

Workout 5 November 2010:

Clean and Jerk 1-1-1-1-1

Results: 135-155-165-165-175lbs
Previous best: 160-165-170-175-180lbs (18 Sep 10)

Today's workout was at CrossFit Confluence. We had a guest coach who reviewed many of the basics of the clean and jerk and also taught a good joint mobility warm-up. I stayed light for most of my lifts (many beyond the five above) to work on form and technique and only then went heavy for the sake of posting numbers. By then I was somewhat fatigued so couldn't put up any big weights. Next time, with some luck and good technique, I should be able to hit 185lbs.

Triplet

Workout 2 November 2010:

Rounds in 15 minutes of:
3 Weighted pull-ups, 25lbs
6 Chest-slap push-ups
9 Box jumps

Results: 11 rounds
Previous best: none

Today's workout was at CrossFit Confluence. I really didn't know how many rounds to expect for this workout since I haven't done weighted pull-ups in awhile and I've never really done any significant number of chest-slap push-ups. The 25lb weight was a good choice, challenging, but not heavy enough where I had to break up any sets. I alternated grip each set to help ease fatigue. The chest-slap push-ups and box jumps went well and never slowed me down.

Afterwards, we did Tabata L-sits. I did mine on the rings and was able to do the full 20-seconds work for the first three rounds. I then scaled back to alternating legs out for two rounds. The sixth and seventh round were both legs tucked. The final round I did a hanging "L-sit" with legs extended. This was painful.

Fall Brawl

Workout 1 November 2010:

Fall Brawl Workout #2
Time for 21-15-9 reps of:
Wallball, 20lb ball to 10ft target
Rowing (calories)
Ground-to-overhead (95lb)

Results: 14'29
Previous best: none

Today's workout was at CrossFit Confluence. This was the second workout at this weekend's Fall Brawl event hosted by R.A.W. Fitness in Gibsonia, PA. I scaled the G2O weight from 115lb to 95lbs. I didn't think I could finish this workout in under 15 minutes, but everyone at the gym pushed me through the final round. Even more kudos to the CFC athletes who competed, now having been through the workout myself.

Nasty Girls

Workout 30 October 2010:

"Nasty Girls"
Three rounds for time of:
50 Squats
7 Muscle-ups
115lb Hang power cleans, 10 reps

Results: 14'47
Previous best: 24'02 (17 Sep 08)

I got to pick my own workout today at CrossFit Confluence and since I couldn't make it to the gym this past Monday for Nasty Girls, I decided to make it up today. I started out at a fast pace (though I knew I couldn't keep it up), completing the first round in three minutes with no breaks in the squats or cleans, and dividing the MUs into two sets of four and three. For all remaining rounds, I broke up each exercise into two or three sets, except for the last set of cleans which I was able to do straight. Overall I'm thrilled at my nearly 10 minute PR!

Triplet

Workout 29 October 2010:

Time for 21-15-9 reps of:
Wallball, 20lb ball
Sumo Deadlift High-Pull, 75lb
Push-ups

Results: 6'27
Previous best: none

Today's workout was at CrossFit Confluence. We did a quick triplet today for the Friday Happy Hour workout. Even though it only took me six minutes, this was an intense workout. After catching my breath, a bunch of us decided to mess around on the rings and pull-up bars working on front and back levers and ring and bar muscle-ups.

Shoulder Press

Workout 28 October 2010:

Shoulder Press 1-1-1-1-1-1-1

Results: 115-125-130-135-140-145-150(F)
Previous best: 115-125-130-135-140-145-145(F) (28 Dec 08)

Today's workout was at CrossFit Confluence. I'm still chasing that elusive 150lbs which I haven't been able to hit in almost two years. However, I probably came the closest today, so there is some glimmer of progress.

After this workout, we did a partner workout where each person had to do 30 push press/jerks, but only one person could work at a time, and the reps only counted if the other person held their barbell in the rack position. I did 95lbs and my partner, Hillary, did 45lbs. We finished in 3'52 (I think) which ranked near the top.

OHS and Fran's Red-Headed Step-Sister

Workout 26 October 2010:

Overhead Squat 3-3-3-3-3

then

Time for 21-15-9 reps of:
Thrusters, 85lb
Toes-to-bar

Results:
OHS: 95-115-125-135-140lbs
Thrusters/T2B: 8'32

Previous best:
OHS: 95-105-115-125-135lbs (30 Sep 10)
Thrusters/T2B: none

Today's workout was at CrossFit Confluence. Less than a month and already an OHS PR! I probably could have gone another 5lbs since my shoulder position felt much stronger than last time, though it still had flaws as the weight got heavier, but I saved myself for the second workout. Soon enough, I should have a bodyweight OHS!

The second workout was a bastardization of "Fran" which is 21-15-9 of thrusters and pull-ups. I'm honestly not sure which is worse. The thrusters got heavy very quickly, but I was able to do each round in only two sets. The toes to bars were equally challenging and I broke up each round into two or three sets. I was aiming for anything under 10 minutes, so I'm pleased with my time.

Tabata

Workout 24 October 2010:

"Tabata This"
Tabata each of the following:
Squats
Pull-ups (strict)
Push-ups
Sit-ups (Abmat)

Results: 13+4+9+8=34
Previous best: 12+6+6+9=33 (kipping pull-ups, 28 Sep 10)

Today's numbers show a small improvement since I last did this workout a month ago. Had I been able to do kipping pull-ups instead of strict, I would probably increased my Tabata score a few more points. My short-term goal is to get double-digits score in all the exercises.

Back Squats

Workout 21 October 2010:

Back Squat 10-10-10

then

Tabata Squats

Results: 155-165-175lbs
Tabata 12

Previous best: none, Tabata 14 (13 Sep 10)

Today's workout was at CrossFit Confluence. My goal with the back squats was to get up to 170-180lbs while maintaining good form. The lifts went well and I could probably hit 180-185lbs for a 10-rep set within a few weeks. The Tabata squats were painful after the heavy lifting, but I was able to get a score of 12, which isn't much lower from my PR of 14.

McGhee

Workout 20 October 2010:

"McGhee"
Rounds in 30 minutes of:
225 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box

Results: 14 rounds
Previous best: none

This workout was done at CrossFit Confluence. This was a challenging workout and one of the longer ones I've done in awhile. A true "McGhee" calls for 275lb deadlifts. I was originally going to do 185lbs, but Coach E had me go for 225lbs. That weight proved difficult, especially coming off Monday's workout, but I was able to stick with it the entire time and maintain good form. I was hoping for about 12 rounds, so I'm pleased with 14. My push-up endurance continues to make some improvement, though I did break up the later rounds into two sets of 9-10 and 3-4.

This workout is in honor of Corporal Ryan C. McGhee, who was killed in action on May 13, 2009 by small arms fire during combat in central Iraq.

Deadlifts

Workout 18 October 2010:

Deadlift 1-1-1-1-1-1-1

Results: 285-295-305-315-325-330-335lbs
Previous best: 235-255-275-295-310-320-330lbs (5 Mar 08)

Today's workout was at CrossFit Confluence. I'm thrilled with my lifts today since the last time I was able to deadlift over 300lbs was over a year and a half ago. I was also able to PR by five pounds on this particular workout. These numbers essentially came out of nowhere and are largely part of the great group at the gym. Although the 335lbs is not a deadlift 1RM PR, it's very close.

Push Swing Jump

Workout 17 October 2010:

Rounds in 15 minutes of:
85lb Push press, 10 reps
10 Kettlebell swings, 1.5 pood
10 Tuck Jumps

Results: 6 rounds
Previous best: none

I just wasn't feeling it today. I originally planned for 20 minutes, but I was struggling at the end of round one, so I cut the workout short. This shouldn't be an excessively challenging workout, so next time should go much better.

Dip Swing Push

Workout 16 October 2010:

Rounds in 12 minutes of:
3 Ring dips
6 Kettlebell swings, 1.5 pood
9 Push-ups

Then:
Tabata Sit-ups

Results: 9 rounds + 3 dips
Tabata: 8 sit-ups
Previous best: none
Tabata: 9 sit-ups

My goal for today's workout was 10 rounds. I didn't anticipate the extent of the should fatigue from this combination, so I'm ok with not quite meeting my goal. Despite being only three dips per round, they quickly wore me out. I should focus on that exercise as one in which I should be able to make excellent progress.

Pull-ups and Burpees

Workout 13 October 2010:

Ten rounds for time of:
8 Pull-ups
12 Burpees

Results: 19'53
Previous best: none

Today's workout was at CrossFit Confluence. This workout was supposed to include 12 pull-ups per round, but I scaled back since the last time I did high-rep pull-ups, I caused some mild muscle damage from which I have finally recovered. Last time, the pull-ups were 100 straight, so I would probably have been ok partitioning them today, but I wasn't taking chances. The workout went well and I'm pleased with my sub-20 time. Next time, I should be able to safely do all the pull-ups and I'll still hope for a sub-20.

Diane and Annie

Workout 12 October 2010:

"Diane"
21-15-9 reps of:
185 pound Deadlift
Handstand push-ups (3/4 ROM)

then

"Annie"
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups (Abmat)

Results:
Diane: 6'55
Annie: 9'40

Previous best:
Diane: 14'06 (200lb, full ROM HSPU, 26 May 08)
Annie: 11'25 (6 Sep 10)

Today's workouts were at CrossFit Confluence. Today was Diane's birthday at the gym, so we did the "Diane" workout in her honor. Afterwards, she chose "Annie" as her birthday bonus workout.

Diane went well but I can't really compare my time today to previous times since I went for speed and shortened my HSPU range of motion by touching the top of my head to an Abmat on the floor compared to my usual forehead to floor. That probably shortened my ROM by 1/4. I also went lighter on the deadlifts since I'm still cautious going heavy for high reps. I'm happy with my time, but want to go for full HSPU next time.

I'm thrilled at my nearly 2-minute improvement in Annie, especially coming off Diane. Most of that time improvement was in the double-unders. I did all of the first 50 in a row and then just tripped up a few times in the remaining rounds. I probably could have had an even better time if my abs weren't already sore from kayaking over the weekend.

Kayak

Workout 9 October 2010:

White-water kayaking, 6 hours

The morning was spent learning basic kayak techniques. I then ran class 1-2 rapids during the afternoon.

Power Snatch

Workout 8 October 2010:

Power Snatch 1-1-1-1-1

then

Rounds in 12 minutes of:
3 Pull-ups
6 Push-ups
9 Squats

Results: 105-115-120-125-130(F)
14 Rounds

Previous best: none

Flexibility and fear of dropping under the bar continue to be my biggest two obstacles with the snatch and its variations. My hip flexibility has been improving, but I haven't worked as much on shoulder and upper body flexibility.

The second workout went well since I was hoping for 10-15 rounds.

Hopper

Workout 7 October 2010:

Time for 21-15-9 reps of:
Handstand Push-ups
Sumo Deadlift High-pulls
Toes to bar

Results: 10'34 (shortened HSPU ROM)

Previous best: none

Today's workout was at CrossFit Confluence. To improve the speed of this workout, I shortened my HSPU range of motion by touching the top of my head to an Abmat. Usually, I do full ROM HSPU which is a forehead touch to the ground. I'm still working on improving my shoulder strength and should be able to easily do full ROM and not lose significant time from fatigue. Today was the first time doing toes to bar. It took a little while to develop a rhythm, so I lost some time in the beginning. I also need to strengthen my core more so I can do them using less momentum.

Squats and Deads

Workout 4 October 2010:

Back Squat 5-5-5-5-5

then

Ten rounds for time of:
15 Deadlifts (95lb)
15 Push-ups

Results:
Squats: 185-205-215-225-230lbs
Deads and PUs: 13'03

Previous best:
Squats: 185-205-225-235-235 (17 Feb 10)
Deads and PUs: none

Today's workout was at CrossFit Confluence. The squats went well and if we didn't have to hurry through the sets a bit, I would have started at a heavier weight. The final 230lbs went well enough that I could probably get 235lbs next time, even if I start heavier.

The second part of the workout was a killer. I scaled the deadlift weight from 135 -> 95lbs to protect my back. I was able to get through most DL sets unbroken, so next time I should up the weight 10-15lbs. The push-ups were painful and by the end, I was breaking them up into sets of 3-4.

Bench and Bonus

Workout 2 October 2010:

Bench Press 1-1-1-1-1-1-1
then
In five minutes, do 25 sit-ups then as many box jumps (24-inch box) possible in the remaining time.

Results:
Bench: 185-195-200-205(F)-205(F)-200-200
Box jumps: 86

Previous best:
Bench: 135-145-155-165-175-180-185
Box jumps: none

Today's workout was done at CrossFit Confluence. I was tired and sore from yesterday's workout, so my bench numbers were lower than usual. Although I technically beat my PR at the 1x7 workout, I've done several other max effort bench workouts with a PR of 225lb.

The sit-up/box-jump mini workout was a nice addition to an otherwise pure strength day. I think next time I can get 100 jumps if I push myself a bit harder.

Dirty Thirty

Workout 1 October 2010:

"Dirty Thirty"
For time:
30 KB Swings (16kg)
30 Wall Balls (20lb ball)
30 Box Jumps
30 Ground to Overheads (75lb)
30 Push Ups
30 Pull Ups
30 Sumo Deadlift High Pulls (75lb)
30 Slam Balls (20lb ball)
30 Sit Ups
30 Burpees

Results: 23'43
Previous best: none

This workout was done at CrossFit Confluence to celebrate Coach's 30th birthday. We were given a 25-minute time limit, so I knew I would have to push to finish. Fortunately, there was a great crew at the gym and I finished faster than I thought I could with their encouragement. I started at the ground to overhead station and finished with the box jumps. My lungs were on fire for a good 20 minutes afterwards.

Hang Power Snatch and OHS

Workout 30 September 2010:

Hang Power Snatch 1x7
Overhead Squat 3x5

Results:
HPS: 100-105-110-115-120(F)-120-125(F)
OHS: 95-105-115-125-135

Previous best:
HPS: 95-95-95-95-95-100-100 (19 Jul 09)
OSH: 60-70-80-90-100 (10 Feb 09)

Today's workout was done at CFC. These are two of my weaker lifts, so I looked forward for the chance to make some progress today. My biggest two problems with the HPSs are fear of getting under the bar and inability to get under the bar fast enough from the hang position. The first problem is simply a matter of conditioning, the more I snatch heavier weights, the less fear should be a problem. The second problem should also improve itself if I hang power snatch heavier weights. I actually feel stronger doing a full snatch and taking advantage of a strong first and second pull. Simply doing heavier full snatches could easily fix both these problems.

The overhead squats went well and I was able to PR by 35lbs. Part of that gain is being stronger overhead, but more importantly, when I last did the OHS, I had to do them without the benefit of bumper plates, so I went with "safe" weights that I knew I could hit and wouldn't have to worry about failing and bailing. I almost settled for a final OHS of 130, but the guys at CFC pushed me to do the 135. Glad I did.

Jerk Jump Swing

Workout 29 September 2010:

Rounds in 12 minutes of:
3 Push Jerks (115lbs)
6 Tuck Jumps
9 Kettlebell swings (24kg)

Results: 8+3,6
Previous best: none

I'm still tired from Monday's long shift, but wanted to try to push myself with a demanding metcon. My goal was 10 rounds in the 12 minutes. I actually started with 135lb for the push jerk, but decided by the third round that I needed to go to 115lb to keep a reasonable pace. I did all sets of all the exercises unbroken. Next time, I should be better rested and won't plan on switching weights in the middle of the workout, so I should be able to get 10 rounds.

Fran

Workout 28 September 2010:

"Fran"
Time for 21-15-9 reps of:
95 pound Thruster
Pull-ups

Results: 13'38 (pull-ups strict)
Previous best: 8'40 (6 Oct 08)

This is one of my favorite least-favorite workouts. To make it worse today, I did strict pull-ups (can't do the faster kipping PUs at home), and I attempted this workout after a 25-hour shift at work and then only three hours sleep. I set my hopes low and wanted a score less than 20 minutes, so I'm actually pleased with the 13-minute result.

Fight Gone Bad

Workout 25 September 2010:

"Fight Gone Bad"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round after which there is a one-minute break before repeating. Each rep (or calorie on the rower) is one point.

Results: 84+66+69 = 219
Previous best: 86+77+80 = 243 (24 Nov 08)

Today's workout was at CFC. I haven't done FGB in almost two years when I used to do it at a regular gym. Although my best score from two years ago is higher than today's, only part of that was actually being more fit. There were also a number of differences based on the limitations imposed by doing the workout at a big commercial gym that favored a higher rep count. The wall-balls were done with a 15lb ball, the box jump was probably 16-18", and I think I gave myself a few extra seconds to get to the rower since it was away from everything else. It's also worth mentioning, though I don't know what significance it played, that instead of the above order, I started each round on the deadlifts.

Regardless of the past scores, I gave 100% in this workout. I hope to reach 250 next time I attempt FBG.

Front Squats

Workout 24 September 2010:

Front Squat 5-5-5-5-5

Results: 165-175-185-190-195lbs
Previous best: 170-175-180-185-190lbs (5 Feb 09)

Instead of back squats, today I opted for front squats which translate better into a stronger clean. I hoped to at least match my previous best, so I'm happy with an extra five pounds. I probably could have hit 200lbs, but as usual, tried to be somewhat cautious with my back. Next time I should have no problem hitting 200.

Two critical points in a front squat are keeping your chest high with minimal forward inclination of the torso. You should also work to keep your weight on your heels. Leaning forward, or letting the weight come onto your toes not only puts you at higher risk for back strain, but also transfers more of the load from your strong hamstrings and glutes to the less powerful (at least in most people) quads.

Deadlifts, Push-ups, Squats

Workout 21 September 2010:

Snatch-grip Deadlift 5-5-5-5-5

Rounds in 12 minutes of:
25 Push-ups (hand release)
50 Squats

Results:
Deadlifts: 95-115-135-145-155lbs
PU/Squats: 4+13

Previous best: none

Today's workout was done at CrossFit Confluence. We started out with snatch-grip deadlifts using a hook grip. I'd never done these before, so I started light and slowly worked up to a more challenging weight. The limiting factor on this lift was my hook grip. Once the weight got heavier, it became much more difficult and uncomfortable to hold the bar. It is certainly a stronger grip than the standard, but takes time to build up the required strength and flexibility to use it with heavier weights. Next time, I'll probably start at 135lbs and work up in 5-10 increments.

Once done with the DLs, we did the push-ups and squats. For the push-ups, we had to lift our hands from the ground at the bottom of each rep. This makes the push-ups much more challenging as you cannot take advantage of a chest bump to move into the next rep more easily. My goal was four rounds, so I was happy with today's results. Next time, I need to work more on keeping my torso straight and not "snake" as I fatigue.

Snatch Squat and Grace

Workout 20 September 2010:

Snatch Balance 3-3-3-3-3

Back Squat 5-5-5

"Grace"
85lb Clean and Jerk, 30 reps

Results:
Snatch Balance: 65-85-95-105-115lbs
Back Squat: 225-225-225lbs
Grace: 4'59

Previous best:
Snatch Balance: none
Back Squat: 225-235-235lbs (17 Feb 10)
Grace: 12'58 (105lbs, 21 Feb 08)

Today's monster workout was done at CrossFit Confluence. This is the first time I've done a snatch balance, so I started light and worked up to a more difficult weight. All of the snatch balances went well, though I still have room to drop under the bar faster. Practice will improve my confidence with this lift and allow me to add more weight.

I didn't go for any record breaking with the squats given all the other work today. I stuck to a weight I did recently and knew I could manage.

Finally, the crown on today's workout was "Grace." I've done Grace in the past with weights ranging from 90-117lbs (a true Grace is 135lbs) with times of 12-14 minutes. I went light today with the goal of going as fast as possible, though I refuse to shorten the movement and did full squat cleans and split jerks. I actually finished in 4'44, but penalized myself 15 seconds for not fully standing up with the weight on a few of the lifts. Three years ago when I did this workout with 90lbs, I finished in 12'48, so today shows massive improvement.

Clean and Jerk

Workout 18 September 2010:

Clean and Jerk 1-1-1-1-1-1-1

Results: 150-155-160-165-170-175-180lbs
Previous best: 105-115-125-135-145-155-160lbs (12 Apr 08)

Today's workout was done at CrossFit Confluence. Although I've maxed out at 180lbs on a split jerk in the past, I haven't hit that number with a full clean and jerk. All of today's lifts went very well, and with enough practice and overhead work, I should be able to get a 200lb C&J within a few weeks.

Back Squat

Workout 17 September 2010:

Back Squat 3-3-3-3-3

Results: 225-230-235-240-245lbs
Previous best: 215-225-235-245-255lbs (21 Mar 08)

This is the most weight I've been able to squat since my back injury about 1.5 years ago. I've been working 5x5s for the past few weeks and decided to try for heavier weights with three-rep sets. I probably could have put 5-10lbs more on the bar, but played it safe. All the lifts went well today, so I should be able to hit 250lbs or more next time I try a 3x5.

Pull-ups and HSPU

Workout 15 September 2010:

Time for:
12 Pull-ups
12 Handstand Push-ups
9 Pull-ups
9 Handstand Push-ups
6 Pull-ups
6 Handstand Push-ups
6 Pull-ups
6 Handstand Push-ups
3 Pull-ups
3 Handstand Push-ups
* Pull-ups strict
* HSPU nose-to-floor

Results: 13'46
Previous best: none

This was a challenging upper-body workout. My pull-ups are still weaker than they should be, but I'm starting to see some slow progress once again with the HSPU. I was originally going to do 12-9-6-3 rep rounds, but decided to add in one extra 6-rep round toward the end. Next time, I'll start at 15 reps and work down.

Five-way

Workout 14 September 2010:

Three rounds for time of:
50 Jump and touch (18" above standing reach)
40 Squats
30 Sit-ups (Abmat)
20 Push-ups
10 Pull-ups (strict)

Results: 26'48
Previous best: none

I've never included much "jump" training, aside from that utilized in the Olympic lifts and based on today's workout, I have some room for improvement. I can jump well (for a white guy), but stringing together 50 in a row quickly wore me out. I spent between 1/3 to 1/2 of my time on this workout doing the jumps alone. Following them up with squats was also painful. Next time, I might consider adding one more round with an eventual goal of five rounds.

Squats and Muscle-ups

Workout 13 September 2010:

Tabata Squats
Max Muscle-ups in four minutes

Results: Squats, 14; Muscle-ups, 15
Previous best: none

Due to work, I didn't get much sleep last night, so I wanted a relatively quick workout today. The last time I did Tabata squats was a few weeks ago in combination with a few other Tabatas. My score then was 12, so today's 14 is a moderate improvement. I was able to meet my goal of 15-16 muscle-ups, though the last few were a struggle.

Just for fun, at the end of the workout, I did three back levers with a five-second hold.

The score in a Tabata workout is the fewest number of reps completed in any of the eight Tabata rounds.

Let's Roll

Workout 11 September 2010:

"Let's Roll"
In honor of those lost nine years ago:

Four rounds (one for each downed plane) for time of:
9 Burpees
11 Pull-ups
1 Deadlift (225lbs)
While wearing 20lb weighted vest.

Results: 7'21
Previous best: none

Today's workout was done at CrossFit Confluence and was to honor all those lost nine years ago and the heroes who emerged in the tragedy. The weighted vest made the burpees and pull-ups significantly harder than if done without. However, the worst part of wearing the vest is not being able to breathe as easily with the extra weight on my chest. This was the closest I've come to wanting to throw up in awhile. I easily could have gone heavier on the deadlift, but would have been difficult logistically at the gym with so many people doing this workout. Regardless, I'm happy with my time and felt like I gave a worthy effort.

Back Squat

Workout 10 September 2010:

Back Squat 5-5-5-5-5

Results: 220-220-220-220-225lbs
Previous best: 185-205-225-235-235lbs (17 Feb 10)

Continuing my recent weekly squat sessions, I went up five pounds from last week's lifts. Each set was difficult, though none a complete struggle. I should have room to go up another five pounds next week.

Hopper

Workout 8 September 2010:

Three rounds for time of:
15 Mountain Climber Pull-ups
21 Ring dips
50 Squats

Results: 20'48
Previous: 19'45 (10 Towel pull-ups, 12 Jan 10)

No PR today. I fatigued quickly during the pull-ups and ring dips due to yesterday's demanding workout. Last time I did towel pull-ups to best simulate climbing a rope. Since I don't have a towel I can wreck, I chose the next best substitute, Mountain Climber pull-ups with a medially-facing grip. I had to break these up into sets of 2-5. The ring dips were equally difficult and I split each round of 21 reps into four sets. I did the full 50 squats unbroken each round. Next time, I will probably add a few pull-ups and hope to decrease my time by a minute or two.

Mountain Climber pull-ups can be done with any hand position (pull-up, chin-up, or with palms facing medially). They are similar to a normal pull-up, except your head/chin alternates going to the left and right with each pull. At the top of each pull, your face should be directly in front of either hand.

Nate

Workout 7 September 2010:

"Nate"
Rounds in 20 minutes:
2 Muscle-ups
4 Handstand Push-ups
8 1.5-Pood Kettlebell swings

Results: 9 rounds + 2 MUs
Previous best: 7 rounds + 2,4 (45lb DB swings, 20 Sep 09)

Second PR in a row! I knew going in I would be able to beat my previous score, even using a heavier weight for the swings. I suprised myself though by starting a 10th round. Looking back, my previous score was limited by shoulder strength in the HSPUs. This was again the case as I was able to bang out the muscle-ups and kettlebell swings. I started doing all four HSPU in a row, but broke them up into two sets of two starting round three. With further improvements in shoulder strength, I should be able to add on another round or two relatively easily.

This workout is in honor of Chief Petty Officer Nate Hardy who was killed in February 2008 during combat operations in Iraq.

Annie

Workout 6 September 2010:

"Annie"
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups (Abmat)

Results: 11'25
Previous best: 12'33 (22 Aug 10)

This is the second time I've PR'd this workout in just a few weeks. Today's time is reflective of an improvement in time to do the sit-ups, both in doing the movement, and also on taking fewer and shorter rests. My double-unders continue to improve to the point where I'm consistently doing 20-30 in a row.

As usual, if you can't do double-unders, either use this workout as an untimed practice or substitute tuck-jumps (1:1) or single rope jumps (2-3:1).

Deadlift and AMRAP

Workout 4 September 2010:

Deadlift, 1 rep max

Rounds/reps in 12 minutes of:
185lb Deadlift, 3 reps
Box jump (24 inch), 6 reps
Push-ups, 9 reps

Score is 1RM + reps

Results: 275lbs + 216 reps = 491
Previous best: none

This workout was courtesy CrossFit Confluence. For the first part of the workout, we were given 12 minutes to get a deadlift one rep max. I avoid heavy deadlifts due to my back, so I went relatively easy and stopped at 275lbs. I went all out for the second half of the workout and was able to complete a round per minute using a 185lb deadlift. I pushed myself harder than usual since I was sharing equipment with another person and had I stopped to catch my breath, I would probably have to let him pass me. My glutes and hamstrings are going to be screaming at me tomorrow.

Back Squats

Workout 3 September 2010:

Back Squat 5-5-5-5-5

Results: 215-215-215-215-220lbs
Previous best: 185-205-225-235-235lbs (17 Feb 10)

I originally planned to do a straight 5x5 at 215lbs, but the squats went well enough that increased the weight on the final round. Next time, I'll go for a straight 220lbs. Within a few months, barring any back problems, I'd like to be up to a 5x5 at 235lbs.

Weighted Pull-ups

Workout 1 September 2010:

Weighted Pull/Chin-ups 1-1-1-1-1-1-1

Results: 25-27.5-30*-40*-45*-45*-45*lbs
Previous best: 55-60-65-70-75*-80*-85*lbs (28 Sep 09)
*Chin-ups

I knew my numbers today would be nowhere near my previous best. First, I do far fewer pull-ups now than I did a year ago. Second, I'm still working to regain the strength I lost from overuse during "Angie" a few weeks ago. I started with a standard pull-up grip, but failed at 30lbs. From there, I switched to chin-ups.

This workout shows I need to add in more standard pull-ups into my workouts, or do more during my warm-ups. For my next attempt, I want to get at least a 35lb pull-up and more than 50lbs on a chin-up.

Coe

Workout 31 August 2010:

"Coe"
Ten rounds for time of:
65 pound Thruster, 10 reps
10 Ring push-ups

Results: 23'24
Previous best: 25'50 ("Team" Coe, 13 Aug 10)

When I last did this workout two weeks ago, I did it as a team effort with two other people where our goal was to do 300 thrusters and 300 ring push-ups. At that time, I did about 100 of each, give or take a few reps.

Today was my first attempt at a solo Coe. I'm very surprised at my time as I expected to finish closer to 25-30 minutes. I was able to do all 10 sets of thrusters unbroken. I did the first four rounds of push-ups unbroken but then finished the others splitting up into six and four reps. Next time, I'll increase the thruster weight to 70-75lbs with the eventual goal of 95lb thrusters used in a non-scaled Coe.

This workout is in honor of Army Sgt. Keith Adam Coe, 30, who died April 27th, 2010, in Khalis, Iraq, of wounds sustained from an enemy explosive device.

Tabata This

Workout 28 August 2010:

"Tabata This"
Tabata each of the following:
Push-ups
Squats
Sit-ups
Pull-ups

Results: 6+12+9+6=33
Previous best: none

I did today's workout at CrossFit Confluence. Since the scoring for a Tabata workout is based on the fewest number of reps completed in any of the eight Tabata rounds, I held back on the first few rounds so that I wouldn't tire out quickly and end up with a very low rep count on the last round. Overall, my strategy worked, though I could have probably gained another rep on both the push-ups and the pull-ups by saving a rep or two from the first few rounds.

After the workout was over, we then did boys vs girls Tabata team tire flips. The guys flipped a 375lb tire and got a Tabata score of 5. The ladies did 275lb and got 6 reps.

Hopper

Workout 26 August 2010:

Five rounds for time of:
5 Muscle-ups
65 pound Overhead squat, 10 reps
10 Knees to Elbows
20 Sit-ups (Abmat)

Results: 23'39
Previous best: none

New workout today with a variety of skills, each training a different aspect of core strength. The muscle-ups slowed me down a bit, but none of the skills proved to be a significant struggle. I should be able to increase the OHS weight and the number of knees to elbows reps next time. I might also try toes to bar instead of K2Es.

If you can't do muscle-ups, substitute 2-3 each of pull-ups and dips for each muscle-up. The overhead squat weight can easily be scaled to ability, as low as a broomstick handle or long piece of PVC pipe. If you can't do knees to elbows, hang from a pull-up bar and tuck your knees to your chest.

Clean Pull Jump

Workout 25 August 2010:

Rounds in 10 minutes of:
95lb Clean, 6 reps
6 Pull-ups
24 Double-unders

Results: 4 rounds (strict pull-ups)
Previous best: none

My goal for today's workout was to complete 4 rounds which I was able to complete in just a few seconds over 10 minutes. The pull-ups were the skill that slowed me down the most. I lost a bit of strength when I last did Angie and am still working to recover it. The non-scaled version of this workout called for 12 pull-ups per round. In order to keep momentum, I scaled it to 6. The double-unders went very well and I was able to complete three of the four rounds with an unbroken set of 24 double-unders. Next time, I will increase the clean weight (goal is 120lbs) and number of pull-ups.

Split Jerk

Workout 23 August 2010:

Split Jerk 5-5-5-5-5

Results: 125-135-140-140-140lbs
Previous best: none

I'm trying to improve my overhead strength and decided to do a more dynamic move than a simple push press today. Since I'd never done a 5x5 before, I had to guess a bit on the weight. I probably could have gone up to 145, but stayed within a range where I knew I could hit all the reps. Next time I'll either try a straight 140lbs, or try to work up to 145.

Annie

Workout 22 August 2010:

"Annie"
Time for 50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups (Abmat)

Results: 12'33
Previous best: 13'00 (22 Nov 09)

This is one of the first PRs I've set in a long time. Something clicked with the double-unders and I was able to consistently string 20-40 in a row. The sit-ups went about as well as they have during the past few attempts at this workout and are where I need to improve most at this point in order to continue to bring down my time in this workout.

Hopper

Workout 21 August 2010:

Time for 21-15-9 reps of:
Sumo Deadlift High Pulls, 65lbs
Ring Dips
Double Unders

Results: 9'15
Previous best: none

My goal for this workout was to finish in under 10 minutes. I went reasonably light on the SDHPs to keep a good pace and not have to break them up into several sets. I could probably go up to at least 75lbs next time without much sacrifice in time. The ring dips slowed me down a bit, especially the first round. The double unders went well and I only tripped up on the rope two or three times.

Run and Burpees

Workout 19 August 2010:

Four rounds for time of:
Run 400 meters
25 Burpees

Results: 25'30
Previous best: none

This was a challenging workout where I continually had to force myself to keep moving. The first two rounds went reasonably well, but by the time the burpees came up in the third round, I was running out of steam. I took it easy on the final run and was able to finish the final set of burpees by breaking them up into only two sets. My goal for this workout is to finish in under 20 minutes and then once that is achieved, increase from four to six rounds.

This workout can be easily scaled by adjusting the number of burpees per round or the total number of rounds.

Isabel

Workout 17 August 2010:

"Isabel"
For time:
Snatch, 30 reps

Results: 9'55 (75lbs)
Previous best: 9'38, 85lb power snatch (28 Nov 08)

I've done Isabel several times in the past subbing power snatches, but this is the first time I've done the workout with true snatches. I went relatively light (a true "Isabel" calls for 135lbs) since I didn't know how quickly I'd fatigue and potentially lose control of the bar. My smallest bumper plates are 25lbs, so until I feel like I'm strong enough to do a 95lb Isabel, I have to go somewhat light since my metal plates might not survive a drop from up to 6 feet. Fortunately, with a bit more practice, 95lbs might not be too far off.

If you can't do a full snatch, substitute power snatches or even hang power snatches. Scale the weight as needed, even opting for a length of PVC pipe or a broom handle.

Back Squat

Workout 16 August 2010:

Back Squat 5-5-5-5-5

Results: 205-210-215-215-220lbs
Previous best: 185-205-225-235-235lbs (17 Feb 10)

As I mentioned last week, I'm trying to program more back squat workouts over the next several weeks. I went up to the same 220lbs today as I did last week, but I started out my working sets heavier. Next week, I'm probably going to try a straight set of 215 or 220lbs and then try to increase 2.5-5lbs per week as long as I am able.

Coe

Workout 13 August 2010:

Team "Coe"
As a team*, three rounds for time of:
100 Thrusters, 65lbs
100 Ring push-ups

*All 100 thrusters must be completed before moving on to ring push-ups, etc. Only one team member may be working at a time.

Results: 25'50
Previous best: none

Today's workout was done at CrossFit Confluence. My team included Greg and Courtney. Greg and I did 65lb thrusters and ring push-ups, Courtney did 45lb thrusters and regular push-ups. I went strong until halfway into the second round. After that, my shoulders and triceps fatigued quickly partly from yesterday's heavy shoulder press workout. Overall, I probably did around 1/3 of the total reps, give or take a few. Courtney did an amazing job carrying the team on the final round when Greg and I were about out of steam.

A standard "Coe" workout is ten rounds for time of 10 thrusters (95lbs) and 10 ring-push-ups. I might try it by myself soon (probably 60-65lb thrusters), though it will be tougher without the encouragement of everyone at CFC.

This workout is in honor of Army Sgt. Keith Adam Coe, 30, who died April 27th, 2010, in Khalis, Iraq, of wounds sustained from an enemy explosive device.

Shoulder Press

Workout 12 August 2010:

Shoulder Press 5-5-5-5-5

Results: 105-115-120-120-120lbs
Previous best: 125x5 (6 Jan 09)

As with the back squats, over the next several weeks, I want to gain strength in some of the major lifts, ideally back to my peak of almost a year and a half ago. My shoulder press has definitely declined, but no more than about 5-10%. The last set of 120lbs was a struggle, but with some other shoulder work, I should be able to get a set at 125lbs soon. A straight 125x5 is probably several weeks off at this point, but definitely achievable.

Remember to keep your core tight during full extension overhead. Fully engaged abs are necessary to fight your natural tendency to lean backwards slightly. Go heavy enough, and you'll realize a shoulder press challenges your core almost as much as your upper body.

Back Squat

Workout 10 August 2010:

Back Squat 5-5-5-5-5

Results: 185-195-205-215-220lbs
Previous best: 185-205-225-235-235lbs (17 Feb 10)

My biceps and brachialis muscles are still very angry from Saturday's workout and they're not quite ready to fully straighten out on their own yet. Hopefully they'll cool down in another day or two. More important, I hope I didn't sustain mild muscle breakdown/loss as I have in the past with Angie. Eventually I'll remember to go easy on the kipping pull-ups after a relative abstinence.

I picked out today's workout since it has minimal arm involvement. I knew I wasn't going to make any PRs today, but at least I nearly matched the weights I used back in March. I probably could have done 225lbs on the last set, but stayed safe by going for 220.

Since the back squat used to be one of my favorite and strongest exercises (prior to my back injury) and now that my back has been behaving for awhile, I'm going to program several of these 5x5 squat workouts into the next two months with the goal of being able to do a 5x5 at 235lbs.

Angie

Workout 7 August 2010:

"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Results: 29'17 (modified push-ups, sit-ups with Abmat)
Previous best: 27'30 (24 Jan 09)

I did today's workout at CrossFit Confluence and so was able to do Angie with kipping pull-ups for the first time in over six months. However, since I just did a tough shoulder press workout, I chose to do modified push-ups so I could keep a decent pace. I probably could have done standard push-ups, but it would have added considerable time to the workout and put me at risk for overuse. As it stands, I know my biceps and lats will be toast for several days since I'm no longer used to such high-volume pull-ups.

Shoulder Press

Workout 5 August 2010:

Shoulder Press 1-10-1-20-1-30 reps

Results: 145-92.5-147.5-75-140-55lbs (Total 655lbs)
Previous best: 140-90-145-75-147.5-60lbs (Total 657.5lbs, 26 Jan 10)

I started this workout strong, but fatigued quickly during the 20- and 30-rep sets. Unlike last time where I was able to get through the higher reps sets without setting the bar down (though I did shoulder-rack it), I had to set the bar down twice for the 20-rep set and 3 times for the 30-rep set. At least I was able to match my previous 1RM on the shoulder press, 147.5lbs. In the future, before going up any significant weight, I'll first try to match the weights I used back in January.

For a discussion how to scale this workout, and especially on how to pick out weights for the 10, 20, and 30 rep sets, see this previous post.

Amanda

Workout 4 August 2010:

"Amanda"
Time for 9-7-5 reps of:
Muscle-up
65lb Snatch

Results: 13'28
Previous best: none

I haven't snatched in awhile and since this workout had a moderate rep-count, I went light with the snatch weight. A true Amanda uses 135lb for the snatch. The muscle-ups went well, though I broke them up into sets of 3-4 reps. The snatches went very well and I probably went a bit too light. Next time, I'll up the weight to 75-85lbs and aim for about the same time. This turned out to be an interesting couplet and I'd like to do it again soon.

If you can't do a muscle-up, or don't have rings, substitute 3-4 pull-ups and dips each for each muscle-up. If you're not familiar with the snatch, either go light (use a PVC pipe or broomstick) or do a light clean and jerk instead.

Burpees

Workout 2 August 2010:

For time:
100 Burpees

Results: 11'51
Previous best: 13'50, 125 burpees (20 Jan 08)

I am still sore from Saturday's workout and got home from work later than usual, so I wanted to do a relatively quick workout that wasn't going to be excessively demanding. My goal was to finish in under 10 minutes, but I fatigued more quickly than I was expecting. Regardless, it was a good workout, and even towards the end, I was able to do sets of 6-7 reps. Overall, the time was just a bit slower than my previous best (average 7.1 vs 6.6 seconds per burpee), so I should be able to beat it soon.

The Thin Blue Line

Workout 31 July 2010:

"The Thin Blue Line"

Ten rounds for time of:
7 Cleans, 95lbs
20 Wallballs, 20lb ball
1 Muscle-up

Results: 37'28
Previous best: none

Today's workout was one designed by CrossFit Confluence to honor Pennsylvania State Trooper Paul G. Richey who was killed on 13 January 2010 while responding to a domestic disturbance call. The rep scheme was based on Trooper Richey's badge number, 7201.

This workout easily ranks in the top 5 most painful workouts I've done. If I were doing this workout at home, I'd probably scale to 5-6 rounds. However, with everyone's encouragement at CFC as well as keeping in mind the reason for the workout, I was able to finish it without any scaling. If I'm feeling masochistic, I might up the clean weight to 105lbs next time.

Squat K2E Swing

Workout 28 July 2010:

For time:
185lb Back squat, 20 reps
40 Knees to elbows
60 Kettlebell swings, 1.5 pood

Results: 16'02
Previous best: none

It feels like I haven't done squats in ages, so today's workout was a welcome return to one of my favorite exercises. I chose a squat weight that would allow me to do the 20 reps in 3-4 sets. The knees to elbows were difficult as usual, and I had to break those up into sets of 4-8 reps. I initially thought about using a 1 pood (16kg) kettlebell for the swings, but decided to go for a challenge and use the 1.5 pood (24kg) kettlebell. I surprised myself by doing all the swings in only three sets. I'm aiming to beat the 15-minute mark next time.

Knees to elbows are an unusual, but very effective core exercise. You simply grab a pull-up bar (any grip works, but I use a standard pull-up grip) and then touch your knees to your elbows, as the name suggests. If you can't do many of these, try just tucking your knees as close to your chest as possible and then gradually increase your range of motion as you gain strength.

Luce

Workout 26 July 2010:

"Luce"
Three rounds for time of:
Run 800m
10 Muscle-ups
50 Squats

Results: 28'38
Previous best: none

This is a scaled back version of the full "Luce" which has 1K runs, 100 squats, all while wearing a 20lb weighted vest. Even scaled back, this workout was rough. The first round went well, but doing 50 squats and then going running is challenging, although not nearly as bad as the last mile in Murph which is proceeded by 300 squats. Next time, I'll do the full 1K run and increase the squats to 75 per round.

This workout is in honor of Army Captain Ronald G. Luce, who died August 2, 2009 in Qole Gerdsar, Afghanistan after his vehicle was struck by an IED.

Walk in the Park

Workout 24 July 2010:

25 Dumbbell cleans
Farmer's walk, 300m
25 Dumbbell swings
25 One-armed DB OHS, alternating
Farmer's walk, 300m
25 Pull-ups
25 Dumbbell push-jerks
Farmer's walk, 300m
25 Burpees
Farmer's walk, 300m

Results: 31'20, 25lb dumbbell(s)
Previous best: none

This grueling workout was courtesy CrossFit Confluence. Usually we're told what the workout of the day will be a few minutes prior to starting. Today we were only told what to do a step at a time. We started out at the gym, then after the cleans, carried our dumbbells about 300m away to the park where the second instructor gave us the next tasks. Then, back to the gym, etc.

The most difficult part of this workout was the grip strength required for the Farmer's walks. I had to stop several times during each walk, albeit briefly, to set down the weights so I didn't drop them. I originally planned to use a pair of 30lb dumbbells, but there was only one available, so I had to use the 25lbs. Although I'm glad I used a lighter weight for the walks, I would have preferred to go heavier with the cleans, swings, squats, and push jerks.

Best part of the workout was the random guy telling us "God give you strength" each time we passed him on his porch.

Jerk and Jump

Workout 23 July 2010:

Rounds in 15 minutes of:
Push jerk, 85lbs, 5 reps
7 Box jumps, 22 inch box

Results: 13 rounds + 5 push jerks
Previous best: none

My goal going into this workout was to finish 10-15 rounds. Since the reps were low, I didn't have to break up the jerks or the jumps into multiple sets. Ideally, I would have gone with a higher box jump, but only had enough weights and supplies to stack up to 22 inches. Eventually, I'll build a box ~30-32 inches. I'll also go up to 95lbs on the jerk next time.

Deads and HSPU

Workout 21 July 2010:

Five rounds for time of:
Deadlift, 5 reps, 225lbs
Handstand push-ups, 5 reps

Results: 14'43
Previous best: none

My original goal was to do this workout in under 10 minutes. Then I realized that alternating between moderately heavy deadlifts and flipping upside down made it a challenge to not pass out. I stayed with it, but slowed down the pace a bit. The deadlifts went very well and didn't bother my back at all. The HSPU were more challenging, and I had to break the later sets up into 3 and 2 reps. This is definitely a workout I want to tackle again. I probably won't change the deadlift weight much, but I want to get strong enough to do the HSPU on my parallettes.

Cleans

Workout 20 July 2010:

Clean 3-3-3-3-3-3-3

Results: 95-115-125-135-145-155-165lbs
Previous best: none

I didn't have time to warm up as much as I would like prior to this workout, so I stuck to somewhat lighter weights. Since my 1RM is about 205lbs, I should be able to do three-rep sets at about 175-185lbs, but do need to be careful with my back since by the third rep, form starts breaking down at heavier weights. Next time, I'll go for a straight 3x7 at 155-165lbs and then go up in weight from their in subsequent workouts.

Deconstructed "Angie"

Workout 19 July 2010:

Ten rounds for time of:
5 Pull-ups (strict)
5 Ring dips
10 Sit-ups (Abmat)
10 Squats

Results: 20'15
Previous best: none

This workout is a modification of another workout I often do called "Angie" which is 100 pull-ups, then 100 push-ups, then 100 sit-ups, then 100 squats. Instead of doing each exercise straight through, I broke it up into ten rounds. Since "Angie" uses kipping pull-ups which I can't do at home, I changed it to half the number of strict pull-ups. I also swapped push-ups for ring dips simply for something different. I was doing well until the later rounds when fatigue set in for both the pull-ups and ring dips and I had to break up the reps into sets of 3 and 2 reps with a small break in-between. Next time, I'd like to break the 20-minute mark while increasing the pull-ups and dips to 6-7 reps per round.

Scale the workout by adjusting the reps per round, or number of rounds. Pull-ups can be assisted or done as chin-ups while ring dips can be swapped for bar dips or (modified) push-ups.

Weighted Chins

Workout 17 July 2010:

Weighted Chin-ups 5-5-5-5-5

Results: 20-27.5-27.5-30-32.5lbs
Previous best: 5x5 @ 32.5lbs (2 Jun 09)

Since it's been so long since I did any weighted pull-ups or chin-ups, my goal was to work up to 32.5lbs which I did about one year ago. The pull-ups actually went better than I thought and with some extra pull-up work, I should easily be able to do another 5x5 of 32.5lbs, if not more.

If you're not strong enough to do weighted chin-ups, there are a number of ways you can do self-assisted pull-ups or chin-ups. If your gym has a gravitron machine, you can use that to easily adjust how much of your weight is supported. If you have heavy-duty resistance bands, you can loop those around a pull-up bar and your foot for support. If you have neither, this video offers a few ideas to try.

Thrust and Sit

Workout 14 July 2010:

Three rounds for time of:
85lb barbell Thruster, 15 reps
30 Sit-ups (Abmat)

Results: 10'15
Previous best: none

When people ask me what I like to do for "cardio," I tell them "lift heavy things quickly." This is an example of one of those types of workouts. The thruster weight is scaled back to one at which I can do all of the reps each round in one or two sets. Since thrusters place a reasonable demand on the core (more at heavier weights), I added some extra stimulus by throwing in the sit-ups. Again, pick a number of sit-ups that you can complete in 1-2 sets per round. The goal is to keep moving, rather than repeatedly go to failure. Next time, I'll probably up the thruster weight to 95lbs and add on a few sit-ups. Ideally, I'd like to do GHD sit-ups instead, but don't have the equipment at home to do them. I also want to break 10 minutes.

Mini "RJ"

Workout 13 July 2010:

Mini "RJ"
Five rounds for time of:
Run 400 meters
10 Pull-ups (strict)
15 Push-ups

Results: 29'54
Previous best: none

This is a new CrossFit hero workout (see below) that I scaled down considerably from its true form. A real "RJ" is five rounds of run 800 meters, 5 ascents of a 15ft rope climb, and 50 push-ups. Since I'm still trying to get back to my pre-back injury level of fitness and also since I lack a climbing rope at home, I scaled the workout to something I thought I could complete in about 20-30 minutes. Next time, I should be able to go up to the full 800 meters and increase the number of push-ups per round to at least 25. I'll also either increase the number of strict pull-ups or do towel pull-ups to better simulate a rope climb.

This workout is named after Veteran LAPD officer and United States Marine Corps Reservist Sergeant Major Robert J Cottle, 45, was killed by an improvised explosive device while on patrol in Southern Afghanistan on Wednesday, March 24, 2010.

Lunges and Burpees

Workout 12 July 2010:

Five rounds for time of:
45lb barbell overhead lunges, 15 lunges
15 Burpees

Results: 17'48
Previous best: none

The recent overhead squat workout showed that I needed to work on balance when lifting overhead, so I did a quick metcon today that focused on that skill. I used a much lighter weight, but this was still good practice for maintaining good core control since I did all 15 reps of the lunges unbroken each round. The burpees were thrown in for further metcon, and also to work on push-ups. I broke up the burpees into 2 sets per round; I hope to do them unbroken in the future.

Snatch Swing Squat

Workout 10 July 2010:

Warm-up
Four rounds of:
Run 400m
2-3 minutes rest

Three rounds for time of:
20 Dumbbell one-arm snatch, (10 per arm)
20 Dumbbell swings
20 One-legged squats, alternating

Results: 15'11 (30lb dumbbell, 10lb dumbbell for squats)
Previous best: none

This is my second workout at CrossFit Confluence. We started out with a 4x400m as a warm-up and also a skill session to practice forefoot (Pose) running. Each round focused on a different aspect of the Pose running technique- hamstring kick, "scraping" the ground, and utilizing elbow drive. We went at 60% intensity for the first three rounds, then 90% intensity the last round. I was able to run the final 400m in just over 1'20.

The workout itself was a challenging metcon. None of the individual exercises were particularly difficult, but the combination quickly wore me out, especially after the warm-up. The snatches were actually quite easy since I had been used to doing heavier weight in my past kettlebell classes. The swings were also relatively easy. What slowed me down the most were the one-legged squats and that was primarily due to muscle fatigue. I used a 10lb dumbbell for counterbalance as discussed in a recent post. Overall, great workout, and all the encouragement at Confluence was appreciated. Next time, I'll try for a 35lb dumbbell or kettlebell.

Overhead Squats

Workout 8 July 2010:

Overhead Squat 1-1-1-1-1-1-1

Results: 95-105-110-110-112.5-115-117.5lbs
Previous best: none

I've rarely been able to do heavy overhead squats due to a general lack of bumper plates AND a place where I could safely throw down weights. At previous Olympic lifting classes, I was able to practice the snatch and have a 1RM of 125lbs. The last half of a snatch is identical to the last half of an overhead squat, so there is some carryover. However, the most difficult part of the OHS for me is squatting down with the weight and maintaining balance; if I can reach the bottom, I can almost always stand back up.
Although not great, I'm happy with these numbers. I failed once during an early 110lb attempt (not recorded above), but was able to recover and hit higher weights once I became more used to the movement and had better balance.
Flexibility is still an issue, though improving. I also need to focus more on driving my traps up to have active shoulders on which to better support the bar.
Now that I can do this lift at home, I'll be programming it in much more frequently as there's really no better exercise for building core strength.

Hopper

Workout 6 July 2010:

Three rounds for time of:
10 Muscle-ups
10 Forward rolls
20 One legged squats, alternating
20 Shoulder taps

Results: 34'04 (squats with 20lb dumbbell)
Previous best: none

Today's workout is an interesting mix of various gymnastics skills designed to work all major muscle groups. The muscle-ups are standard fare in my workouts and went reasonably well. I'd still like to get back to the point where I could do several in a row without even coming off the rings or resetting my grip.
The forward rolls are new and were primarily thrown in simply for some skill work. I'm working on trying to walk on my hands (more below) and one of the safe ways to get out of a handstand safely if falling is by doing a forward roll. On the same note, I did shoulder taps which is a good skill for building up to handstand walks using a wall for support. Although these are easy, don't do too many in a row since they can make you dizzy.
Finally, pistols (one-legged squats) improve leg and core strength as well as stability. I used a 20lb dumbbell as a counter-balance. Holding a dumbbell in front of you while doing pistols helps improve balance and can actually make the squats a bit easier (as long as you don't use excessive weight) and allow you to squat deeper without losing balance.

Elizabeth

Workout 5 July 2010:

"Elizabeth"
Time for 21-15-9 reps of:
Clean 95lbs
Ring dips

Results: 17'52
Previous best: 16'50 (24 Dec 09)

I'm always cautious with this workout since it's what started my back problems, though it really wasn't the cause. I decided to stay at the same weight as the last time I did it back in December. I was hoping to get about the same time knowing that my cleans would be stronger and faster while the ring dips would cause more trouble. The cleans did go well since they're now less than 50% of my 1RM. As predicted, the ring dips really slowed me down and after the first set, I could do no more than 4-6 in a row. By working on my chest and tricep strength, I should see a significant improvement in time on this workout.

High rep cleans are very demanding, so be sure to appropriately scale the weight. The full version of "Elizabeth" uses 135lb cleans. Scale both the weight, as well as the type of clean (power clean, hang clean, or hang-power clean) as needed. If you don't have rings, substitute 1-2 bar dips for each ring dip as able.

Burpees and Sit-ups

Workout 3 July 2010:

Time for 35-25-15 reps of:
Burpees
Sit-ups (Abmat)

Results: 13'11
Previous best: none

Just a quick metcon for today. Two of my relative weaknesses right now are push-ups and general conditioning, and burpees are a cure for both. I was aiming for under 12 minutes for this workout, but the burpees got me. Ideally, I'd like to get this workout under 10 minutes in the relatively near future.

Squat Pull Jump

Workout 2 July 2010:

Rounds in 12 minutes of:
135 pound Front squat, 5 reps
10 Chest to bar Pull-ups
20 Double-unders

Results: 3 rounds + 5+6 reps (strict pull-ups)
Previous best: none

New workout today with a nice mix of strength work, gymnastics, and metabolic conditioning. The squats were relatively easy and I used the lighter weight to work on form. I'm still having a hard time getting good spine extension and need to work on keeping my elbows up. The pull-ups slowed me down the most as I had to break up each round after the first into sets of 2-4 reps. I can't do kipping pull-ups at my home gym, so I'm stuck doing strict pull-ups. The double-unders went surprisingly well for not having done them in awhile. I've been hitting myself in the back of my head recently with the rope, but didn't run into that trouble today. I was also able to consistently get 10-15 jumps in a row. My goal next time will be to complete at least four rounds. As long as I continue to work on the pull-ups, this should be easily achievable.

Deadlifts

Workout 29 June 2010:

Deadlift 5-5-5-5-5

Results: 235-235-245-255-260lbs
Previous best: 185-205-235-255-275lbs (9 Apr 09)

Since my back has been behaving recently, I decided to take a gamble and do a set of heavy deads. Even though I didn't beat my previous max 5x5 weight, this workout was the most TOTAL weight I've lifted doing a 5x5. By the last set, my back was a bit sore, but I should recover quickly. I will continue to do deads somewhat sparingly, but each time, I plan to make small improvements in both my max and my total weight lifted.

Mini Murph

Workout 28 June 2010:

Mini "Murph"

For time:
1 mile Run
50 Pull-ups
100 Push-ups
150 Squats
1 mile Run

Results: 36'46
Previous best: full Murph (100 pull-ups, 200 push-ups, 300 squats) 43'25 (29 Jan 09)

This was my first workout at CrossFit Confluence, and what a way to start. I've done the full version of Murph in the past (well, technically not true; the full version has you wear a 20lb vest), but since I have not done a workout of this volume and intensity in a very long time, I scaled it back. I was originally going to do a half-Murph with only 800m runs, but decided to at least do the full runs and scale only the pull-ups, push-ups, and squats.

In the past, I partitioned the pull-ups, push-ups, and squats into 20 rounds of 5-10-15 reps, respectively. Today, I did 5 rounds of 10-20-30 reps. Next time I do this workout, I will probably go back to the 5-10-15 rep scheme. Toward the later rounds, the push-ups slowed me down considerably since I had to break up the 20 into multiple sets, a few times doing only two or three reps. This is definitely a skill I need to re-devote more attention.

As always, a humbling workout, but the crew at CrossFit Confluence made the it bearable. Schedule permitting, I hope to work out with the group there a few times a month.

This workout is in memory of Navy Lieutenant Michael Murphy, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

Cleans

Workout 26 June 2010:

1RM Clean
Clean pulls 3-3-3
Bench 1-1-1

Results:
1RM Clean: 92.5kg (204lbs)
Clean pulls: 100kg x3 (220lbs)
Bench: 90kg x3 (198lbs)

Previous best:
1RM Clean: 200lbs (8 May 10)
Clean pulls: no prior
Bench: 205-215-225lbs (18 Mar 10)

I was introduced to the Pittsburgh Barbell Club today by a friend who is USA Weightlifting certified. This was a 2-hour lifting session with the goal of going heavy and picking up some important technique refinements along the way. Since I lifted with kilogram plates, I had to convert to pounds for easy comparison.

The cleans went well and I was able to PR by 4lbs with a very ugly clean. With better form, I was told I could easily lift another 10-15kg (approx 20-30lbs). The first of two areas I need to work on is fully extending at the top of the last pull. As it stands now, I start to drop under the bar a bit early and cheat myself of an additional 1-2 inches of bar height that would allow me to get under the bar more easily and have fewer missed lifts. Second, I need to work on getting into and then pulling from the starting position quickly. I also need to make sure my shoulders are a bit more forward and in front of the bar rather than directly above or behind the bar as they would be in a deadlift. Next time I go for a 1RM, I'm hoping to get at least 95kg (209lbs).

To practice fully extending at the top of the clean, and also to get used to pulling heavier weights, my friend taught me clean pulls. This technique looks just like the regular clean, except the barbell is dropped right at the point where you would otherwise drop underneath to catch. Since you're not actually catching the weight, you can pull heavier weights and focus strictly on the first three pulls and achieving full extension at the top of the third pull. Next time, I'm going to try at least 105kg (231lbs).

The bench singles were just a quick addition to the end of the workout right as the gym was closing. Since I was physically drained from the previous lifting and didn't have time to rest properly after each single, I went lighter than I've previous pressed for singles.

Clean Ups

Workout 25 June 2010:

For time:
10 Muscle-ups
15 Handstand push-ups
135lb Squat clean, 20 reps
Run 550 meters

Results: 29'21
Previous best: none

Second workout in the new home gym, again picking out a few elements I couldn't have done in my previous basement gym. The muscle-ups went well, and it was great to finally be able to do ring work at home. The handstand push-ups need a lot of work. I had to break the reps up into four or five sets with a fair amount of rest between each. The run was simple enough, though tough at the end of all the cleans.
The cleans are what ended up taking up the most time. Although I've been working on them recently, I've been doing heavy sets of one or two reps. There's a fine line between doing the cleans quickly with poor form or doing them properly but much more slowly. I chose to do the latter, especially since the weight was enough that I could hurt my back without decent form.

OSH and Pull-Ups

Workout 24 June 2010:

Time for 15-12-9 reps of:
95 pound Overhead squat
Chest to bar pull-ups

Results: 24'21 (pull-ups strict)
Previous best: none

This is the first workout in my new home gym and to celebrate, I did a workout with two skills that were difficult to do in my previous basement gym. I now have a rubber floor mat which allows me to do heavier overhead squats since I can now safely drop the weight. I also bought a door-frame pull-up bar so I'm no longer stuck doing pincer-grip pull-ups on a rafter.

The OHS slowed me down the most and I had to break up each round into sets of 3-5 reps with moderate rest between sets. This is definitely a skill that I will need to (and now can) practice to improve shoulder support strength and core stability.

Moving

Workout 15 June 2010:

For time:
Load all posessions into moving truck
Drive to new city
Unload all posessions

Results: <12 hours

Run and Kettlebell

Workout 7 June 2010:

Three rounds for time of:
Run 400 meters
Kettlebell swing, 20 reps
Kettlebell clean and jerk, 5+5 reps


Results: 14'51, 16kg kettlebell
Previous best: none

I was originally going to do another run today, but decided to add in some kettlebell work. The swings were standard two-handed swings. The clean and jerks were single handed, five per hand per round. The kettlebell was light enough that I didn't have to break up any of the reps.

Scale the kettlebell weight to your ability. If you don't have a kettlebell, use a dumbbell instead.

Clean and Sit

Workout 31 May 2010:

Three rounds for time of:
95lb Squat clean, 10 reps
20 Sit-ups (Abmat)

Results: 10'58
Previous best: none

Some of my favorite workouts are those that take any of the more technical lifts, lighten them up, and then go for speed. My goal was to finish this workout in 10 minutes or less, but I just couldn't make it through the last set of cleans quickly enough to meet the goal. The sit-ups were easy and served simply as a break from constantly doing on demanding movement.

It's important to realize that except when done by highly experienced lifters (which I am not) good form and speed are usually mutually exclusive on cleans, snatches, etc. You are not going to have great form doing a string of cleans as quickly as possible, so it's critical to lighten the load enough to maintain adequate form to prevent injury. Think cardio is boring? Try this workout.

Run

Workout 28 May 2010:

Run 2.5 miles

Results: not timed

Similar to the beginning of this month, today was a spontaneous workout since it was sunny and warm. Just like last time, I used this run to practice my forefoot running technique and didn't record my time. My calves were sore for several days after the run at the beginning of this month. Hopefully they'll bounce back more quickly this time.

Muay Thai

Workout 21 May 2010

Muay Thai training and conditioning, 30 minutes

No new techniques today, instead we fine tuned some of the basic punches and kicks. Most of the session was spent on conditioning drills with punch and kick combos. Great workout as always.

Deadlifts

Workout 17 May 2010:

Deadlift 3-3-3-3-3-3-3

Results: 185-185-205-205-215-215-225
Previous best: none

I did this workout at the gym at work during a bit of downtime. Since I didn't have enough time to do a thorough warm-up, I kept the weight somewhat light to make sure I didn't hurt my back. The lifts went well and even if they were light, doing some deads felt great. By comparison, in the past I have done up to 325lbs as a max for three reps.

Hopper

Workout 16 May 2010:

For time:
20 Handstand push-ups
30 Pull-ups (strict, pincer grip)
40 Kettlebell swings, 16kg KB
50 Sit-ups (Abmat)
60 Burpees

Results: 24'53
Previous best: none*

Today's workout was a metcon to balance out the heavy lifts I've done recently. I've done a similar, higher intensity, workout in the past. That workout in Sep 08 was 30-40-50-60-70 with kipping pull-ups, 50lb dumbbell swings, and standard sit-ups, completed in 39'08. Even though today's workout had a much better time, the longest amount of time spent during this type of workout are one the last reps of each exercise, so it's likely that adding 10 more reps to each exercise would have put me at or beyond the 40 minute mark. Once my conditioning improves, I should be able to tackle the full version of this workout again.

Push Jerk

Workout 14 May 2010:

Split Push Jerk 2-2-2-2-2

Results: 145-145-145-150-150lbs
Previous best: none

What's a clean without a little jerk? I've been working on cleans recently, so today I worked on the second part of the movement. Since I did this workout without a place to drop weights, I went as heavy as I knew I could barely press. I probably could jerk at least another 10lbs, as long as I knew I could drop and bail if I missed the lift.

Front Squat

Workout 13 May 2010:

Front Squat 1-1-1-1-1

Results: 185-195-200-200-205lbs
Previous best: no prior 1x5, 1RM 215lb (16 Jan 10)

In light of my last Olympic Lifting class, today was front squat day. The two areas on which I focused were depth and torso position. I made sure to squat as deep as possible to best simulate standing up from a clean caught very low. I also tried to keep my torso as upright and my elbows as high as possible, fighting the urge to lean forward. Staying upright helps to make sure you stay on your heels instead of rocking forward onto your toes; this allows your hamstrings to fully engage instead of relying on your quads to help you stand up. I also worked on using the stretch reflex at the bottom of the squat to aid in power generation while starting to stand up from the bottom. I could have gone a few pounds heavier, but wanted to use today's workout to correct form problems, rather go 100%.

Olympic Lifting

Workout 8 May 2010:

Olympic Lifting Class, 90 minutes

Results:
1RM Clean: 200lbs
1RM Front Squat: 205lbs

Previous best:
1RM Clean: 185lbs (28 Mar 10)
1RM Front Squat: 215lb (16 Jan 10)

This is my third Olympic Lifting class with coach Dan Bell. After my 185lb clean last time, I was determined to get to 200lbs today. After some warm ups and plenty of heavy singles, I was able to hit my goal with a 200lb lift that was actually technically sound. Since that lift went so well, I tried for 205lbs next, caught the bar well, but wasn't able to completely stand up. At that point, the coach stopped me and had me work on front squats.

I haven't had much formal training in front squats, but still had a decent PR of 215lbs. Two areas in which I need to improve are maintaining a more upright torso (just like the clean), and using the stretch reflex to get out of the bottom of the lift more efficiently. With enough practice, I should be able to meet and beat my previous PR, and carry that over to an even heavier clean. I topped out at a 205lb front squat today, and probably could have gone heavier, but didn't want to risk over-training today.

Mini Erin

Workout 2 May 2010:

"Mini Erin"

Four rounds for time of:
30lb dumbbell split clean, 15 reps
10 chin-ups

Results: 14'16
Previous best: 16'40 (Five rounds, 25lb DB split cleans)

The full version of "Erin" involves five rounds, 40lb dumbbells, and 21 pull-ups. Although I did increase the weight of the dumbbells compared to the last time I did this workout, I had to scale it back to four rounds total. The chin-ups were the most difficult part of this workout. I've been disappointed recently with how quickly I fatigue doing any type of pull-up or variation. Part of that in today's workout was probably due to inefficient dumbbell cleans and pulling too much with my arms.