Tuesday, September 30, 2008

Tuesday 09/30/2008

WOD
21-18-15-12-9-6-3 reps of:
Pushup
Shoulder Press (65#)
Handstand Pushup
Bench Dip

WOD
3-6-9-12-15-12-9-6-3 reps of:
Overhead Squat (65#)
Pullup
Burpee Box Jump

***
Lymph, v.: to walk with a lisp.
- From a Washington Post reader submission word contest

Monday, September 29, 2008

Monday 09/29/2008

WOD
With a 65# barbell, perform 10-9-8-7-6-5-4-3-2-1 reps of:
Front Squat
Push Press
Thruster

WOD: Revolution
25-minute Spin, followed by -
8 rounds of 8 reps each:
Box Jumps (24")
Elevated Pushups
American KB Swings
KB Goblet Squats
KB Crunches

WOD
This workout should be executed in the following fashion; start with one skin-the-cat, then do one skin-the-cat and two windshield wipers, then one skin-the-cat, two windshield wipers and three pistols on each leg; and so on.

1 Skin-the-Cat
2 Windshield Wipers (back and forth = 1 rep)
3 Pistols (R, then L)
4 Medicine Ball Cleans to Thrusters
5 Ring Dips
6 American KB Swings
7 1-Arm Body Rows (R, then L)
8 Burpee Box Jumps
9 Hindu Pushups
10 Pullups

***
"It is better to fail in originality than to succeed in imitation."
- Herman Melville

Sunday, September 28, 2008

Sunday 09/28/2008

WOD: Revolution
25-minute Spin, followed by -
3 Rounds of 20 reps each:
Knees to Elbows
Push Presses (65#)
Russian KB Swings

WOD
5 Rounds of:
50 Squats
40 V-Ups
30 Russian KB Swings
20 Pushups
10 Pullups

Time: 22:09

WOD
10-9-8-7-6-5-4-3-2-1 reps of:
Dead Hang Pullups
Ring Dips
Flutter Kicks (4-Count)
1-Arm Body Row (R, then L)

***
"Night time is really the best time to work. All the ideas are there to be yours because everyone else is asleep."
- Catherine O'Hara

Saturday, September 27, 2008

Saturday 09/27/2008

WOD: Charge
30-20-10 reps of:
DB Row
Russian KB Swing
DB Lunging Thruster (oh, how these suck)

WOD
10 Dead Hang Pullups
20 Ring Pushups (feet elevated)
30 Wall Ball Shots (14#)
40 GHD Situps
50 Double Unders
40 GHD Back Extensions
30 D-Ball Slams (20#)
20 Ring Dips
10 Straight Leg Lifts

video
Attempt at Bulgarian Ring Dips! (sorry I can't figure out how to edit videos yet, and yes I know, Jay Chou's "An1 Jing4" isn't exactly workout music)

These dips are different from what most people know as the standard ring dips, in the sense that the ring straps should not come into contact with the upper arms (i.e. don't stabilize yourself by using the ring straps as support).

From GymnasticBodies.com:
To perform a Bulgarian dip, begin by assuming a standard support position on the rings. As a reminder, a correct support position will have the chest elevated, the back flat (no hunching!), the elbows locked and the rings turned outward slightly. From this position, start the descent by allowing the rings to begin turning inward to a parallel position while simultaneously pressing the rings outward. Continue the descent until a pair of 90 degree angles have been achieved; a 90 degree bend in the elbows and a 90 degree angle between the upper arms and the torso. When you have reached the correct depth of descent; in addition to the pair of 90 degree angles hopefully attained, the upper arms will also be parallel with the floor.

***
"Try again. Fail again. Fail better."
- Samuel Beckett

Friday 09/26/2008

WOD
10-9-8-7-6-5-4-3-2-1 reps of:
Burpee Box Jumps
Pistol* (R)
Pistol (L)

*Pistol: A one-legged ATG squat. Modify as necessary with a box to decrease range of motion or use a pillar/stretch band for support.

I did a 5-mile trail run with Patty at Pinckney Rec Area, near the Silver Lake campground. I appreciate running on trails -- the unpredictability of the terrain makes for an excellent workout and helps to boost kinesthetic awareness. Not to mention that it's a nice change from road running and you get to spend some time in communion with nature as well. It was a lovely morning to be out on the trails yesterday.

WOD: Charge
21-15-9 reps of:
Ring Pushups (feet elevated on 20" box)
KB Clean and Press (R)
KB Clean and Press (L)

Rest 5 minutes, then -
21-15-9 reps of:
Ring Dips
KB Snatch (R)
KB Snatch (L)

I managed to get in a spot of ring work as well. My goal is to commit to building ring strength on a regular basis (say, on Mon Wed Fri, but knowing myself it'll probably be something like Mon Tue Wed Thu Fri Sat Sun, sigh...), by performing ring-based exercises and gymnastic progressions, in order to eventually accomplish some of the more technically-challenging ring movements. I'm quite a noob when it comes to rings but, hey, I guess everyone has to start somewhere. These workouts are more focused on building strength rather than metabolic conditioning and so I don't skimp on the rest periods between sets. Neither are the workouts long. I'll talk about rings and their related exercises in a subsequent post, but here's what I did yesterday:

5 x 5 Ring Dips
5 x 5 Inverted Pullups
5 x 5 Dead Hang Pullups
5 x 3 Skin-the-Cats (reaching a full dislocate at the bottom of the movement)
5 x 20 second static hold in support position (rings turned outwards such that insides of elbows are facing outwards and arms are not braced against straps)

***
"Success is more permanent when you achieve it without destroying your principles."
- Walter Cronkite

Friday, September 26, 2008

Thursday 09/25/2008

WOD
10 Rounds of:
10 Box Jumps
10 Elevated Pushups
10 V-ups

WOD
21-18-15-12-9-6-3 reps of:
Box Jumps
Ring Dips
Ring Pushups

WOD: Charge
30-20-10 reps of:
Double KB Squat
American KB Swing
Box Jumps
Elevated Pushups

WOD: Revolution
25 minute Spin, followed by -
3 Rounds of 20 reps each:
Front Squat
Push Jerk

***
"A man is called selfish not for pursuing his own good, but for neglecting his neighbor's."
- Richard Whately

Thursday, September 25, 2008

Wednesday 09/24/2008

Man! Five workouts in a day! (Indoor cycling rounded up the day).

WOD
"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.

Taken from CrossFit.com:
Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, "The Chiefs" have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate "The Chief" in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.

WOD: Revolution
25 minute Spin, followed by -
3 sets of 20 reps each:
Burpees
Arm Haulers
Mountain Climbers
Butterfly Situps

WOD
10-9-8-7-6-5-4-3-2-1 reps of:
Overhead Squats (65#)
Barbell Rollouts*
Ring Dips

*Barbell rollouts are similar to an ab wheel/power wheel rollout. The barbell should be elevated slightly off the ground (for our purposes we made use of the loaded 65# barbell that had rubber-coated iron plates). Bumper plates lighter than 25# may be too flimsy to be used in this movement. Kneeling in front of the barbell and using a shoulder-width grip, roll the barbell away from your body, keeping your arms fully extended, until your body is parallel to the ground (you'll know it when you start choking on all the chalk dust you've inhaled when your nose touches the ground). Return to the start position by performing the movement in reverse.

WOD: Charge
5 sets of 20 reps each:
Pushups
DB Thrusters
Pullups
Russian KB Swings

***
"How people treat you is their karma; how you react is yours."
- Wayne Dyer

Wednesday, September 24, 2008

Tuesday 09/24/2008

WOD
30-25-20-15-10-5 reps of:
Barbell Wide Rotation (25#)
Pushups/Decline Situps (alternating sets)

WOD
10-9-8-7-6-5-4-3-2-1 reps of:
Front Squats (65#)
Building Run between sets

100 American KB Swings

WOD
10-9-8-7-6-5-4-3-2-1 reps of:
Virtual Shoveling with Barbell (25#)
Ring Dips
Ring Rows

***
"Whatever you are, be a good one."
- Abraham Lincoln

Monday, September 22, 2008

Monday 09/22/2008

WOD
With a pair of DBs (30#), perform the following:
10 DB Renegade Rows - 1 DB Push Press
9 DB Renegade Rows - 2 DB Push Presses
8 DB Renegade Rows - 3 DB Push Presses
.
.
.
2 DB Renegade Rows - 9 DB Push Presses
1 DB Renegade Row - 10 DB Push Presses

WOD: Revolution
25 minute Spin, followed by -
3 Rounds of:
50 Air Squats
20 Pullups
20 Pushups
20 Butterfly Situps

WOD
"Filthy Fifty (the Day after a Shitty Seventy)"
Perform 50 reps of the following exercises. All reps of an exercise must be completed before moving to the next.
Box Jumps
Jumping Pullups
KB Swings
Walking Lunge Steps
Knees to Elbows
Push Presses (45#)
GHD Back Extensions
Wall Ball Shots
Burpees
Double Unders

Time: 22:35

***
"A woman is as young as her knees."
- Mary Quant

Sunday, September 21, 2008

HAPPY BIRTHDAY, SHARON "BIG GUNS" L.!

You never cease to amaze me with your indomitable spirit and strength, both mental and physical. Keep pushing the limits and breaking new ground as you enter into a new year of life! Thank you for being my hardcore workout buddy, and more than anything else, a dear friend.

***

It was only fitting that we perform a "Filthy Fifty" today to commemorate this wonderful lady's 50th birthday. People scaled as necessary, and so we saw a whole spectrum of variations, ranging from "Totally Thirty-Five" to "Shitty Seventy" (yes, yours truly can testify as to the appropriateness of the latter title).

WOD
"Filthy Fifty"
Perform 50 reps of the following exercises. All reps of an exercise must be completed before moving to the next.
Box Jumps
Jumping Pullups
KB Swings
Walking Lunge Steps
Knees to Elbows
Push Presses (45#)
Back Extensions (we subbed arm haulers)
Wall Ball Shots
Burpees
Double Unders/ 3x Single Rope Turns

WOD:Revolution
25-minute Spin, followed by:
1 Back Squat - 10 Russian KB Swings
2 Back Squats - 9 Russian KB Swings
3 Back Squats - 8 Russian KB Swings
.
.
.
9 Back Squats - 2 Russian KB Swings
10 Back Squats - 1 Russian KB Swing

***
"Nothing but heaven itself is better than a friend who is really a friend."
- Plautus

Saturday 09/20/2008

WOD
Petranek Fitness Baseline Workout
400 m Run (or 500 m Row)
40 Squats
30 Situps
20 Pushups
10 Pullups

For Time

Time: 3:45

Shoulder Press Build
Deadlift Build

WOD: Charge
3 Rounds of:
Perform walking lunges to 3744 (approx. 140 m)
Sprint back
25 Box Jumps (24")
25 Decline Pushups

WOD
5 Rounds of:
20 American KB Swings (16 kg)
15 Box Jumps (20")
10 KB Hand Switching Pushups
5R/5L KB Snatches

***
"It is amazing how complete is the delusion that beauty is goodness."
- Leo Tolstoy

Friday 09/19/2008

WOD
30-20-10 reps of:
Jumping Lunges
Decline Pushups
Flutter Kicks (4-Count)

WOD: Charge
21-15-9 reps of:
Ring Dips
Overhead Walking Lunges (45#)
Wall Ball Shots (14#)

***
"In the face of such overwhelming statistical possibilities, hypochondria has always seemed to me to be the only rational position to take on life."
- John Diamond

Thursday 09/18/2008

WOD
30-20-10 reps of:
Box Jumps
Overhead Walking Lunges (45#)
Pushups
Front Squats (45#)
Shoulder Presses (45#)
V-ups

***
"Life expectancy would grow by leaps and bounds if green vegetables smelled as good as bacon."
- Doug Larson

Wednesday, September 17, 2008

Wednesday 09/17/2008

WOD
150 Burpees
For Time

Time: 10:38

WOD
Revolution
25-min Spin, followed by -
3 Rounds of:
10 Pullups
20 Russian KB Swings
30 Pushups

WOD
Charge
30-20-10 reps of:
Hang Power Clean (65#)
Ring Pushup

Perform a Building Run between rounds.

***
"All bicycles weigh fifty pounds. A thirty-pound bicycle needs a twenty-pound lock. A forty-pound bicycle needs a ten-pound lock. A fifty-pound bicycle doesn't need a lock."
- Author Unknown

Tuesday, September 16, 2008

Tuesday 09/16/2008

WOD
"Lite" Linda
10-9-8-7-6-5-4-3-2-1 reps of:
BB Deadlift (135#)
DB Bench Press (2 35# DBs)
DB Clean (2 30# DBs)

We had originally wanted to do "Linda" as Rx'd but there weren't enough bars to go around (the perennial problem with this workout, according to most people). So we did a light version of "Linda" instead, subbing DBs for BBs and adjusting the weight as necessary (something tells me that the suck factor of doing cleans with 2 40# DBs is a lot higher than doing cleans with a 80#). It's always hit-or-miss with the IMSB in the mornings, though -- it hasn't seemed like there have been a lot of people working out at 6:00 am lately, but today the whole men's lacrosse team (doing a badly mangled version of the "Filthy Fifty", no less), and a smattering of other early risers meant that we wouldn't be able to monopolize the Olympic bars as per our original intentions. Oh well. I'm betting that the best time to do "Linda" will be during the study period prior to exams, when students pull all-nighters fueled by pizza and beer, and pretty much toss all healthy intentions out of the window. And at 6:00 am? Pshaw, there'll be no one at the gym then.

***
"Don't pray when it rains if you don't pray when the sun shines."
- Satchel Paige

Monday, September 15, 2008

Monday 09/15/2008

WOD
10-9-8-7-6-5-4-3-2-1 reps of:
Handstand Pushup
Weighted Decline Situp (25#)
Double Under
Flutter Kick (4-Count)
Pushup
V-Up

WOD
10 Push Presses (65#) - 1 Burpee
9 Push Presses - 2 Burpees
8 Push Presses - 3 Burpees
.
.
.
2 Push Presses - 9 Burpees
1 Push Press - 10 Burpees

W/D:
Deadlift Build

***
"Think like a man of action, act like a man of thought."
- Henri Louis Bergson

CrossFit Benchmark Workouts

I thought I'd copy this from the CrossFit website for purposes of reference. I've done some (Grace, Linda, Jackie, Mary...), and a couple more than once (Angie, Annie, Murph, Fran (bless her heart)...), but there's still quite a few I haven't gotten around to yet. Some I will hate with an eternal loathing, no matter how many times I do them (specifically, Karen). But I have no doubt that all of them are excellent workouts in their own right. Maybe I should make it a goal to do them all by the end of this year. Any takers (c'mon Sharon L., I know you're dying to...)?

The Girls

Angie
* 100 Pull-ups
* 100 Push-ups
* 100 Sit-ups
* 100 Squats

For Time
Complete all reps of each exercise before moving to the next.

Barbara
* 20 Pull-ups
* 30 Push-ups
* 40 Sit-ups
* 50 Squats

5 rounds for time

Chelsea
* 5 Pull-ups
* 10 Push-ups
* 15 Squats

Each min on the min for 30 min

Cindy
* 5 Pull-ups
* 10 Push-ups
* 15 Squats

As many rounds as possible in 20 min

Diane
* Deadlift 225 lbs
* Handstand push-ups

21-15-9 reps, for time

Elizabeth
* Clean 135 lbs
* Ring Dips

21-15-9 reps, for time

Fran
* Thruster 95 lbs
* Pull-ups

21-15-9 reps, for time

Grace
* Clean and Jerk 135 lbs

30 reps for time

Helen
* 400 meter run
* 1.5 pood Kettlebell swing x 21
* Pull-ups 12 reps

3 rounds for time

Isabel
* Snatch 135 pounds

30 reps for time

Jackie
* 1000 meter row
* Thruster 45 lbs (50 reps)
* Pull-ups (30 reps)

For time

Karen
* Wall-ball 150 shots

For time

Linda
(aka “3 bars of death”)

* Deadlift 1 1/2 BW
* Bench BW
* Clean 3/4 BW

10/9/8/7/6/5/4/3/2/1 rep rounds for time

Mary
* 5 Handstand push-ups
* 10 1-legged squats
* 15 Pull-ups

As many rounds as possible in 20 min

Nancy
* 400 meter run
* Overhead squat 95 lbs x 15

5 rounds for time




The New Girls

Annie
* Double-unders
* Sit-ups

50-40-30-20 and 10 rep rounds; for time

Eva
* Run 800 meters
* 2 pood KB swing, 30 reps
* 30 pullups

5 rounds for time.

Kelly
* Run 400 meters
* 30 box jump, 24 inch box
* 30 Wall ball shots, 20 pound ball

Five rounds for time

Lynne
* Bodyweight bench press (e.g., same amount on bar as you weigh)
* pullups

5 rounds for max reps. There is NO time component to this WOD.

Nicole
* Run 400 meters
* Max rep Pull-ups

As many rounds as possible in 20 minutes.
Note number of pull-ups completed for each round.




The Heroes Workouts

JT
Jeff Taylor

In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005

First posted 6 July 2005

* Handstand push-ups
* Ring dips
* Push-ups

21-15-9 reps, for time

Michael
Michael McGreevey

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.

First posted 15 July 2005

* Run 800 meters
* 50 Back Extensions
* 50 Sit-ups

3 rounds for time

Murph
Michael Murphy

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it ‘Body Armor.’ From here on it will be referred to as ‘Murph’ in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

First posted 18 August 2005

* 1 mile Run
* 100 Pull-ups
* 200 Push-ups
* 300 Squats
* 1 mile Run

For time.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

Daniel
Daniel Crabtree

Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006.

First Posted 6 June 2005

* 50 Pull-ups
* 400 meter run
* 95 pound Thruster, 21 reps
* 800 meter run
* 95 pound Thruster, 21 reps
* 400 meter run
* 50 Pull-ups

For time.

Josh
Joshua Hager

SSG Joshua Hager, United States Army, was killed Thursday February 22 2007 in Ar Ramadi, Iraq.

First posted 26 February 2007

* 95 pound Overhead squat, 21 reps
* 42 Pull-ups
* 95 pound Overhead squat, 15 reps
* 30 Pull-ups
* 95 pound Overhead squat, 9 reps
* 18 Pull-ups

For time.

Jason
Jason Lewis

S01 (SEAL) Jason Dale Lewis was killed by an IED while conducting combat operations in Southern Baghdad July 6, 2007. We name this workout “Jason” in honor of his life, family, and courage.

First posted 2 August 2007

* 100 Squats
* 5 Muscle-ups
* 75 Squats
* 10 Muscle-ups
* 50 Squats
* 15 Muscle-ups
* 25 Squats
* 20 Muscle-ups

For time.

Badger
Mark Carter

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.

First posted 19 December 2007

* 95 pound Squat clean, 30 reps
* 30 Pull-ups
* Run 800 meters

3 rounds for time.

Joshie
Joshua Whitaker

In honor of Army Staff Sergeant Joshua Whitaker, 23, of Long Beach, CA who was killed in Afghanistan May 15th, 2007.

First posted 22 December 2007

* 40 pound Dumbbell snatch, 21 reps, right arm
* 21 L Pull-ups
* 40 pound Dumbbell snatch, 21 reps, left arm
* 21 L Pull-ups

The snatches are full squat snatches. 3 rounds for time.

Nate
Nathan Hardy

In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

First posted 12 February 2008

* 2 Muscle-ups
* 4 Handstand Push-ups
* 8 2-Pood Kettlebell swings

As many rounds as possible in 20 minutes

Randy
Randy Simmons

In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty. Our thoughts and prayers go out to Officer Simmons’ wife and two children.

First posted 13 February 2008

* 75# power snatch, 75 reps

For time

Tommy V
Tommy Valentine

In honor of Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, Minnesota, died in an training accident in Arizona, on Feb. 13 2008.

First posted 12 March 2008

* 115 pound Thruster, 21 reps
* 15 ft Rope Climb, 12 ascents
* 115 pound Thruster, 15 reps
* 15 ft Rope Climb, 9 ascents
* 115 pound Thruster, 9 reps
* 15 ft Rope Climb, 6 ascents

For time

Sunday, September 14, 2008

Sunday 09/14/2008

W/U:
Bottom-to-Bottom Tabata Squats
8 rounds of 00:20 on, 00:10 off
Rest in bottom position of squat (that is, if you can call that "resting")

WOD
With a 16 kg KB, perform 21-15-9 reps of:
KB Snatch (R)
KB Snatch (L)
KB H2H Swing
KB Clean (R)
KB Clean (L)
KB Figure 8 Upper Cut

Time: 17:11

***
"The safest way to double your money is to fold it over once and put it in your pocket."
- Kin Hubbard

Saturday, September 13, 2008

Saturday 09/13/2008

WOD
30-25-20-15-10-5 reps of:
Box Jumps (20")
Ring Pushups

This workout is performed with a partner. One person starts with box jumps while the other begins with ring pushups. They can only switch exercises when both of them have completed the specified number of reps. If Person A has not finished box jumps, for example, but Person B has already finished ring pushups, Person B will have to perform jumping squats for the duration it takes Person A to complete the remaining box jumps.

Finisher/Mini-WOD
CrossFit Philly Challenge
10 Russian KB Swings
1 Burpee
10 Russian KB Swings
2 Burpees
.
.
.
10 Russian KB Swings
10 Burpees

Time: 5:49 (dang! I wanted to break 5:00! Seems like it'd be really hard, though -- there's a limit on how fast you can do burpees/ cycle through swings).

***
"Only people willing to work to the point of discomfort on a regular basis using effective means to produce that discomfort will actually look like they have been other-than-comfortable most of the time."
- Coach Mark Rippetoe

Friday 09/12/2008

WOD
6 Rounds of:
5 Burpees
10 Pushups
15 Box Jumps
20 Back Extensions

WOD
30-20-10 reps of:
Medicine Ball Cleans (20# Dynamax)
Burpees
Box Jumps (24")

***
"There is no telling how many miles you will have to run while chasing a dream."
- Author Unknown

Thursday, September 11, 2008

Thursday 09/11/2008

WOD
21-18-15-12-9-6-3 reps of:
American KB Swing
Power Wheel Rollouts (gotta love 'em)


WOD: Charge
"Angie"
100 Pullups
100 Pushups
100 Situps
100 Squats

Complete each exercise before moving on to the next one.

Time: 15:20 (New PR!!!!!)

WOD: Revolution
25 min Spin, followed by -

10-9-8-7-6-5-4-3-2-1 reps of:
1-arm Overhead DB Swing (30#)
Box Jump (24")

Time: 9:42

I smashed my previous "Angie" PB of 19:47 by over four minutes during noon Charge today and was so stoked for the rest of the day! The last time I attempted "Angie" was sometime in December 2008, during one of HyperFit USA's benchmark Sunday workouts. My goal then was to get under twenty minutes and I made it by the skin of my teeth, completing the last squat with just thirteen seconds to spare. I recall that I spent around eight and a half minutes on the pullups then. I was really pumped then as well because I don't think anyone else made it under 20:00 without modifying. So I thought I'd be hard-pressed to do much better today, and was hoping to finish under 18:00.

Today, however, it took me only around six minutes to finish all the pullups (at least clavicle-to-bar, in case you were wondering). I started out with a set of 15, then a couple sets of 10, and did the rest in groups of 5 with very brief pauses in between to chalk up and re-grip. The pushups went by pretty quickly as well. I began with a set of 25, followed by a set of 15, then a set of 11 (I know it's an odd number; there really isn't any good reason for it besides the fact that my arms gave out before I reached 15), which left me with 7 sets of 7 reps. Situps were partitioned into 40-20-20-20, and squats more or less the same. Awesome stuff.

My goal for the next time I do "Angie" will be to get under 15 minutes. I'm also hoping to do "Cindy" (AMRAP in 20 minutes: 5 pullups, 10 pushups, 15 squats) sometime to see how that measures up (previous PB was 22 rounds).

***
"We look forward to the time when the power of love will replace the love of power. Then will our world know the blessings of peace."
- William E. Gladstone

Wednesday, September 10, 2008

Wednesday 09/10/2008

At Joust Fitness for the 5:30 pm Charge class with Patty and Mary! The blackboard is f*cking sweet.

WOD
10 rounds of:
10 Barbell Shoulder Presses
10 Barbell Jumping Squats

Time: 7:32

This one is guaranteed to trash your shoulders. Quick but brutally effective.

WOD
10-9-8-7-6-5-4-3-2-1 reps of:
Thruster (65#)
Bench Dip
Box Jump (24")

Time: 10:17

I was reintroduced to the venerable thruster at Joust Fitness! Time for "Fran" soon!

***
"I take it that what all men are really after is some form of, perhaps only some formula of, peace."
- James Conrad

Tuesday, September 9, 2008

Tuesday 09/09/2008

WOD
30-20-10 reps of:
DB Burpee (30#)
Burpee
DB Front Squat (30#)
Air Squat
DB Push Press (30#)
Pushup

WOD
5 x 5 of:
Deadlifts (155#/165#/175#/185#/185#)
Bench Presses (85#/90#/95#/95#/95#)
Dead Hang Pullups/ Toes to Hands/ Kipping Pullups

Absolute strength levels have definitely taken a bit of a blow, in comparison to where I was prior to returning to Singapore for the summer. It's hardly surprising, given that I had to set aside most, if not all, dedicated strength work for the duration that I was away. I'm not complaining, though. On the bright side, I think my strength-to-bodyweight ratio has improved considerably (in large part due to what the Sharons have endearingly termed the Jungle-Diet-cum-Survival-Experience). The bulk of my CrossFit workouts back home involved minimal equipment -- mainly bodyweight exercises with kettlebell skills and jumproping thrown in for good measure. I've begun to work dumbbells, barbells and weighted exercises back into my programming, given that I now have access to all this equipment again.

***
"When weeding, the best way to make sure you are removing a weed and not a valuable plant is to pull on it. If it comes out of the ground easily, it is a valuable plant."
- Author Unknown

Monday, September 8, 2008

Monday 09/08/2008

WOD
5 Rounds of:
21 Box Jumps
15 Decline Situps (25#)
9 Burpee Deadlifts (155#)

WOD
50 Box Jumps
50 Decline Pushups
50 DB Lunging Thrusters
50 DB Push Jerks
50 Wall Balls
50 Russian KB Swings

***
"Some see a hopeless end, while others see an endless hope."
- Author Unknown

Sunday 09/07/2008

WOD
Tabata: 8 Rounds of 00:20 on, 00:10 off.
Complete all sets of an exercise before moving to the next exercise.

KB Russian Swing
BB Thruster (55#)
Box Jump
Ring Row
Row

***
"Difficult things take a long time, impossible things a little longer."
- Author Unknown

Saturday 09/06/2008

WOD
Took part in the Dances with Dirt 100-kilometer trail relay in Hell, Michigan (and had one hell of a time!)

***
"Consider the postage stamp: its usefulness consists in the ability to stick to one thing till it gets there."
- Josh Billings

Friday, September 5, 2008

Friday 09/05/2008

WOD
21-18-15-12-9-6-3-6-9-12-15-18-21 reps of:
Decline Pushup
Flutter Kick (4-Count)
Double Under

***
"Science is for those who learn; poetry, for those who know."
- Joseph Roux

Thursday, September 4, 2008

Thursday 09/04/2008

WOD
10 Dead Hang Pullups
20 BB Overhead Lunge Steps
30 Box Jumps
40 DB Overhead Swings (35#)
50 V-ups
40 DB Overhead Swings (35#)
30 Box Jumps
20 BB Overhead Lunge Steps
10 Dead Hang Pullups

***
"I'm not offended by all the dumb-blonde jokes because I know that I'm not dumb. I also know I'm not blonde."
- Dolly Parton

Wednesday 09/03/2008

WOD
Perform 2 rounds of:
50 Squats
50 Push ups
50 Lunge Steps
50 Situps
50 Bench Dips

***
"We must embrace pain and burn it as fuel for our journey."
- Kenji Miyazawa

Tuesday, September 2, 2008

Tuesday 09/02/2008

WOD
21-15-9 reps of:
Front Squat (65#)
Shoulder Press (65#)
Back Extension
Pushup

WOD
Run for 25 minutes, then turn around and run back the same way you came. Try to finish the return lap in under 25 minutes.

***
"Men talk of killing time, while time quietly kills them."
- Dion Boucicault

Monday 09/01/2008

WOD
Partner workout - 1-2-3-4-5-6-7-8-9-10
1st person completes 1 rep, 2nd completes 2, 3rd completes 3, 1st completes 4, 2nd completes 5... all complete 10 reps.

Burpees
Ring Rows
Power wheel Rollouts
Pushups
KB American Swings
Box Jumps
Jumping Lunges
V-Ups
Double Unders
KB Figure 8 Upper Cuts

WOD
10-9-8-7-6-5-4-3-2-1 reps of:
Burpee Box Jumps
KB American Swing
Power Wheel Rollout from standing

***
"To change one's life: Start immediately. Do it flamboyantly. No exceptions."
- William James

Sunday 08/31/2008

WOD
Deck of Cards - pull out a card one at a time and do the assigned exercise until the whole deck is gone. The number of the card is the number of reps. For example, a 6 of hearts would be 6 Box jumps. A Queen of diamonds would be 12 Burpees.

Diamonds = Burpees
Hearts = Box Jumps
Clubs = Ring Rows
Spades = V-Ups
Jokers = Sprint 400 m/ Row 500 m

***
"Be happy while you're living, for you're a long time dead."
- Scottish Proverb