Friday 03/06/2009

WOD: Combat
5 Rounds of 30 reps each:
Partner Pushups
Jab-Cross Combo (Tombstone Pad)
Partner Jumping Squats
Kicks to Groin (Tombstone Pad)
Partner Crunches

(Ceren cut the workout at 20 minutes -- we finished 3 rounds!)

WOD: NavySEALs.com CrossFit Workout
AMRAP in 20 minutes:
7 Burpees
7 Handstand Pushups
7 Ring Dips

Total: 12 Rounds

WOD: Kettlebell
AMRAP in 25 minutes:
400 m Run
Using two 30# KBs, perform 25 reps of -
Double KB Swing
Double KB Clean
Double KB Thruster

Total: 3 Rounds + 400 m Run

Saturday 11/01/2008

This is what I look like if I don't get my CrossFit fix:


This picture cracks me up so bad every time I look at it. I pulled it off a random funny-picture website a while back -- I'm afraid I can't remember where. Love it!

WOD
10 rounds of 5 reps each:
Thrusters (65#)
American KB Swings (20 kg)
Ring Dips

WOD: Charge
"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.

Scores from "Barbara"
***
"I couldn't wait for success, so I went ahead without it."
- Jonathan Winters

Sunday 10/05/2008

WOD
21-18-15-12-9-6-3 reps of:
Jumping Squat
Elevated Pushup
V-Up

Didn't manage to make it to CrossFit Boston due to time issues. So I was definitely glad I managed to get in a hotel workout earlier in the morning! Boston was awesome -- it's been almost 11 years since I first visited. My friend and I rubbed John Harvard's shoe during our walk around Harvard University (I did do that way back in 1997, but I've convinced myself that the reason I didn't end up there for undergraduate studies was because I didn't even bother applying in the first place, ha ha), in the hope that doing so would get us into Harvard for our PhDs. Well, we'll see if that works. Did loads of walking throughout the day, though -- from our hotel in Cambridge to Boston's South End, up to Chinatown, back to the South End, and back to the hotel again, about six miles or so. Saturday's Singapore Seminar was good as well -- met up with scholars from all around the U.S. and had a generally edifying time. I think I ate far too much as well. Baked stuffed lobster, New England Clam Bake, clam chowder, the works. Yum! I was upgraded to First Class on my way back from Boston as well, which is one of the perks of being a Gold Elite member with NWA (there's always a pretty good chance that I get upgraded on any flight). All in all, a fun trip.

***
"Everywhere is walking distance if you have the time."
- Steven Wright

Saturday 10/05/2008

WOD
2.5 mile run, followed by:
40-30-20-10 reps of:
Burpees
Flutter Kicks (4-Count)

Going to CrossFit Boston tomorrow!

***
"We are all primary numbers divisible only by ourselves."
- Jean Guitton

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

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 07/09/2008

WOD
21-18-15-12-9-6-3 reps of:
Pushups
Double Unders

***
"It is preoccupation with possession, more than anything else, that prevents men from living freely and nobly."
- Bertrand Russell

Tuesday 07/08/2008

WOD
10-20-30-40-30-20-10 reps of:
Pushups
Jumping Lunges
Double Unders

***
"Never ruin an apology with an excuse."
- Kimberly Johnson

Wednesday 06/18/2008

WOD
7 rounds of 7 reps each:
Burpees
Dead Hang Pullups
Plyometric Pushups
Donkey Kicks
Knees to Elbows
Double Unders
V-Ups

Military PT
1 mile cadence run
3 sets of:
15 pushups (Set 1: Normal/Set 2: Spider/Set 3: Diamond)
20 crunches
4 sets of 8 dead hang pullups
1 mile cadence run

***
"One man with courage makes a majority."
- Andrew Jackson

Tuesday 06/17/2008

WOD
21-18-15-12-9-6-3 reps of:
Burpees
Dead Hang Pullups
Pushups
Knees to Elbows
Double Unders

WOD
10-9-8-7-6-5-4-3-2-1 reps of:
DB Man Makers (Burpee/Renegade Row/Squat Clean/Thruster)
DB Hang Power Snatch (R)
DB Swing
DB Hang Power Snatch (L)

***
"How many things are there which I do not want."
- Socrates

Sunday 06/08/2008

WOD
"Penance in the Park"
40-30-20-10 reps of:
Bear Crawl*
Pushups
Broad Jumps*
Mountain Climbers
Traveling Burpees*
Hurdle Jumps
Walking Lunges*
Double Unders/ Jump Rope (3x)

Note: The asterisked exercises are traveling movements - and so, instead of following the rep protocol, perform the exercises once up and down the width of a basketball court.

W/U:
Tabata - 00:20 on, 00:10 off, switching stations each time the timer beeps.
3 Rounds of -
Jump Rope
KB Goblet Squat
Power Wheel Rollout
Prisoner Jump Squat
V-Up
Hurdle Jump

***
"Nothing so conclusively proves a man's ability to lead others as what he does from day to day to lead himself."
- Thomas J. Watson

Thursday 05/22/2008

WOD
10-20-30-20-10 reps of:
Pushups
Back Extensions
Bench Jumps
Decline Situps
Double Unders

WOD
10-9-8-7-6-5-4-3-2-1 reps of:
1-Arm KB Snatch (R/L)
Handstand Pushup
1-Arm KB Clean & Jerk (R/L)
Power Wheel Rollout

***
"After all is said and done, a lot more will have been said than done."
- Author Unknown

Thursday 05/01/2008

WOD
20 Pushups - 1 Double Under
19 Pushups - 2 Double Unders
18 Pushups - 3 Double Unders
.
..
... and so on until...
3 Pushups - 18 Double Unders
2 Pushups - 19 Double Unders
1 Pushup - 20 Double Under

***
"Promises are like babies: easy to make, hard to deliver."
- Author Unknown

Tuesday 04/29/2008

WOD
10-15-20-25-20-15-10 reps of:
Jumping Squats
Pushups
Jumping Lunges
Burpees
Donkey Kicks
Double Unders

***
"A lie has speed, but truth has endurance."
- Edgar J. Mohn

Monday 04/21/2008

WOD
50-40-30-20-10 reps of:
Pushups
Situps on Decline Bench
Air Squats
Back Extensions
Double Unders

***
"Any intelligent fool can make things bigger, more complex, and more violent. It takes a touch of genius - and a lot of courage - to move in the opposite direction."
- E.F. Schumacker