WOD 9.30.2008

Try to Squat your 10 rep max for 20 reps!!! Then drop 5% weight and try again.

I don't really know my 10 rep max so I guessed

185#x 17 reps
175#x 14 reps

I didn't reach 20 on either set because I kept getting dizzy as hell >:(
So I tried a third set

175#x 20 reps

Breathing is what makes this one really tough. If you don't concentrate and breathe right, you get dizzy. More than anything this workout was a gut-check; a test of your mental toughness. First 2 sets I didn't have it, I'm happy I didn't quit even though I think I'll be paying dearly for it tomorrow.

WOD 9.23.2008

For time 30, 25, 20, 15, 10, and 5 rep rounds of:
virtual shoveling [wmv] [mov]
Push-ups

With an Olympic bar holding only one plate (men use 45 pound plate, women use 25 pound plate), touch the plate on one side of the barrier then the other for one "rep." Barrier is 24."

Time: 18:32

WOD 9.22.08

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Fran: 8:38 as RX

Pr by about 3 minutes

Here is a video of what this workout looks like.

WOD 9.20.08

Farmer's Walk (1.5pood/1pood KBs) - 400m
20 Ring Dips
50 Box Jumps
20 Ring Dips
Farmer's Walk - 400m

1.5 pood= 53 pounds; that is walk 400 meters with 53 pounds in each hand

Time: 24:58

That was brutal, but I know I can do much better. I need to work on those ring dips.

WOD 9.16.2008

"The Chief"

Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

My Rounds

4,3+1,3,3,3 ouch!

WOD Thursday 9/11/08

Did a Hero workout in honor of 9/11

Randy
75 Power Snatches 75#
for time

10:44

Thank you to all the heroes who have given their lives for this country. You will not be forgotten.

WOD Wednesday, 9/10/08

As many rounds as possible in 20 mins.
15 Thrusters 65#
21 Jumping Pullups

6 Rounds + 15 Thrusters+10 Jumping Pullups

Harder than I thought it'd be, or am I just that out of shape. Jumping pullups really wind me.

The Zone Part Deux

After a month of good intentions but bad diet, I have noticed a shift in the wrong direction in several categories; namely performance, mood, and body composition. I feel that I have made excuses for some of these problems but that time is over. Today I was reading some Crossfit Journal articles on nutrition and started remembering some of the peripheral effects of the zone diet. When I was on a dialed in Zone I was much more disciplined in all other aspects of life and my general mood was much better. So after deliberation I have decided to give the Zone another shot.

Looking back on my hard routine, I seem to remember feeling hungry, so I reviewed my measurements and found that I was not eating enough blocks. I reread the chapter in Mastering the Zone on protein prescription and realized that I need 18 blocks instead of 16 blocks. This means that I will have 3, 5 block meals and one 3 block snack every day. For anyone reading this that doesn't know about The Zone Diet and block charts, I recommend checking out Crossfit.com and more specifically for block charts read Crossfit Journal #21 May, 2004. Another good issue on nutrition is issue #15 November, 2003. This discusses Metabolic Derrangement, Hyperinsulinemia, and gives several good source books on nutrition.

For anyone who is a crossfitter and does not read the crossfit journal, consider yourself foolish for not taking advantage of an excellent resource. With their new online version, you have access to their entire archives for only $25 per year. Do it, DO IT NOW!

WOD's for Thursday and Saturday

On Thursday night I did "The Bear"
It requires a long description so here it goes:

The Bear:

7 sets of the sequence:

Power clean

Front squat

Pushpress

Back squat

Pushpress

5 rounds

Rest between rounds as needed

Post loads

RULES: No resting on the ground (even to re-grip), break up or combine the movements in any way so long as the following are met:

The clean starts at the ground and finishes standing at full hip extension.

The squats have to go below parallel and the presses finish locked out overhead.

Jerking is acceptable, as are squat cleans and deadlifting then hang cleaning.

The squats and pushpresses can be distinct or combined into thrusters, but you can't receive the clean in a squat and go directly into a thruster; stand first.

Here's a Video of what this workout looks like.

I did:

65#

85#

95#

105#

I stopped there because it was getting late and I had to go home.

On Saturday I did "Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round

WOD Tuesday 9/3/08

9-15-21-15-9

Sumo Deadlift Highpull(95#)
Double Unders
Push Press (95#)

16:50