Wednesday 01/14/2009

WOD
With 30# DBs, perform 20-15-10-5 reps of:
DB Full Squat Clean
DB Push Press
DB Front Squat
DB Renegade Row

Perform DB Bear Crawl (down and back) after each round.

WOD: CF Endurance
Choose ONE of the following sports
Swim, Bike, Run, C2
Goal is to use maximum effort for 2 min interval.
120:60 x 6
or 2 min on 1 minute off x 6

For this workout (Swim), I ended up doing 10 sets of 150m sprints with a minute's recovery in between.

WOD
NavySEALs.com CF WOD
AMRAP in 30 minutes:

5 Dead Lift 135lb (subbed 105#)
5 Power Clean 135lb (subbed 105#)
5 renegade row push-ups 35lb (subbed 30#)
5 pullups
run 200 meters (subbed 250 m row)

Total No. of Rounds: 9 + 2 pullups

Notes: Scale weight if necessary. The renegade row push-up is with a 35lb dumbbell (scale if nec). Each push-up is followed by a one-arm row with the dumbbell to your shoulder, while in the lean-and-rest position. So 1 renegade push-up is "down, up, row right, down, up row left" Hope that makes sense!).

The heaviest set of dumbbells are 30#s, so no choice there. I'm quite sure I can't consistently power clean 135# for reps so I did the WOD using 105# for both DLs and PCs (since I think the weight was supposed to be the same on both).

***
Random Page of the Day:
Most folks hate weighing themselves. Myself included. You might change your mind, though, with these neat-o bathroom scales! Bathroom Confessional, anyone?

Tuesday 12/02/2008

WOD
With a pair of 30# DBs, perform
10-9-8-7-6-5-4-3-2-1 reps of:
DB Burpee
DB Push Press
DB Front Squat

WOD: Charge
30-20-10 reps of:
Power Clean (95#)
Thruster (95#)

Time: 19:02

I made a commitment to step it up a notch on workouts that call for the typical Rx'd women's weight (65#), by using 95# for these workouts. Now there's no turning back! While not unmanageable by any means, consistently adding 30# of weight to the bar definitely makes a considerable difference, both in terms of length of time required to complete the workout (duh) as well as recovery. I've noticed a little more soreness in the days following such workouts. It's good, I suppose, since I rarely am afflicted by DOMS from CrossFit alone (distance running and gymnastics are separate issues here). So it's good to know that I'm challenging my muscles in a different way and forcing them to adapt to using a heavier load as a baseline.

***
"Though no one can go back and make a brand new start, anyone can start from now and make a brand new ending."
- Author Unknown

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

Friday 07/04/2008

WOD
5-10-15-20-25-20-15-10-5 reps of:
American KB Swing
Pushup
Double Under

WOD
With a pair of 15 kg (approx. 33 lbs) DBs, perform 4 rounds of:
10 DB 1-Arm Snatches (R)
10 DB Renegade Rows
10 DB 1-Arm Snatches (L)
10 DB Hang Power Cleans
10 DB Push Presses

Perform 20 double unders between rounds.

***
"This, then, is the state of the union: free and restless, growing and full of hope. So it was in the beginning. So it shall always be, while God is willing, and we are strong enough to keep the faith."
- Lyndon B. Johnson

Wednesday 06/25/2008

WOD
Tabata this: (00:20 on, 00:10 off)
American KB Swing
Burpee
V-Up
KB Figure 8 Upper Cut
Jump Rope

WOD
4 Rounds of:
5 DB Man Makers (2 x 12.5 kg)
10 Dead Hang Pullups (Reverse Grip)
15 Pushups
20 DB Overhead Swings (17.5 kg)
25 GHD Back Extensions

Another super busy day ahead. Nothing beats a 5:00 am workout, excepting a 4:30 am workout (which I admit is not the most enjoyable of experiences). I need to be in camp by 7:00 am for Commanders' Parade, and will later have to travel to the extreme west of Singapore sometime this evening (my camp is somewhere in the eastern part of SG) for an evening dialogue session. Blah.

***
"Men in general judge more from appearances than from reality. All men have eyes, but few have the gift of penetration."
- Niccolo Machiavelli

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

Friday 05/23/2008

WOD
5 Rounds of 10 reps each:
1-Arm DB Squat Snatch (5R/5L)
DB Push Press
1-Arm DB Overhead Swing (5R/5L)
DB Front Squat
DB Renegade Row

Perform 30 rope turns (high knees, not hineys - ha ha) between rounds.

***
"If you want to make your dreams come true, the first thing you have to do is wake up."
- J.M. Power

Thursday 05/08/2009

WOD
With a 30# DB, perform 5-4-3-2-1 reps of:
Full Squat Snatch
Turkish Getup
Overhead Swing
Overhead Squat

Basically, the workout would look like this: 5R/5L Snatch - 5R/5L TGU - 5R/5L OH Swing - 5R/5L OH Squat - 4R/4L Snatch, and so on.

WOD
Motor City CrossFit
As many rounds as possible in 20 minutes of:
5 Weighted Pullups (15#)
5 Overhead Squats (85#)

12 Rounds + 4 Pullups

***
"To give anything less than your best is to sacrifice the gift."
- Steve Prefontaine

Thursday 04/24/2008

WOD
With a pair of DBs, perform 5 rounds of 10 reps each:
Renegade Rows
1-Arm Overhead Swings (R, then L)
Hang Squat Cleans
Thrusters

WOD
21-15-9 reps of:
Burpees
DB Overhead Swings
Jumping Squats
DB Push Presses
Jumping Lunges

***
"[A] final comfort that is small, but not cold: The heart is the only broken instrument that works."
- T.E. Kalem