Morning Row

5k in 21min 40sec...

With Rugby over, I need to focus a lot more on fitness
so I reintroduce the morning row.

I am aiming for 3-5 times per week in the mornings for 5k,
or at least some variation of that level of work.

Crossfit Total

Crossfit Total December 5th 2006
Squat-425
Press-165
Deadlift-425

Total-1015

Weight-224
Crossfit Total Ratio =
4.5

WOD for 2007-12-1
Warmup x2
Samson Stretch 4-4
Overhead Squats 10-15
GHD Back Extension 10-10
GHD Situps 10-15
Ring Dips 5-5
Pullups 10-8

WOD
Crossfit Total

Squat
5x155 / 3x225 / 1x305 / 1x365 / f@385

Press
3x95 / 1x135 / 1x150 / f@165 / f@165

Deadlift
3x225 / 1x315 / 1x365 / f@385

I completely overestimated how strong I am.
Each component is not only down from last year,
but down from my expectations.

Crossfit Total Score-880

Weight-210
Crossfit Total Ratio =
4.2

Not all bad... I'm only down .3 in my total score.
Obviously one of my goals for the winter is to
get that score back up to 4.5

The Heater

Here are the requested pics of my heater.

I keep it at 65,000 BTU (or low), at that level
the heater uses a tank every 6-7 hours. With
and average tank refill going for about $20, that
the cost about $3/hours to heat.

For ventilation, I place the heater in the doorway
while it is in use. Propane heaters produce Carbon
Monoxide while heating.

Jump, Swing, Row

WOD for 2007-11-28
Warmup x3
Samson Stretch 4-4-4
Overhead Squats 10-10-10
GHD Back Extension 10-15-15
GHD Situps 10-15-15
Ring Dips 6-6-5
Pullups 9-9-7

WOD
30 x Box Jumps
20 x 1p KB Swings
250m Row

4 Rounds

time: 12:38

Crippling combination for me.

Metabolic (Sub Ball Hockey)

WOD for 2007-11-27
Warmup x3
Samson Stretch 6-8-8
Overhead Squats 15-10-10
GHD Back Extension 15-15-15
GHD Situps 10-15-15
Ring Dips 5-5-4
Pullups 10-8-6

WOD
10 x Row 100m

Not going to transpose the times from the Concept2 to here,
but my times were reasonable... 20s-22s

Watch This Video 100x

The video "Lifting at Lunch with Coach Burgener" (Link Here). IMO the most inspiring Crossfit video I have ever seen.

Diane (sub HSPU)

WOD for 2007-11-26
Warmup x2
8 x Samson Stretch
10 x Overhead Squats (15 & 45lb)
15 x GHD Back Extension
15 x GHD Situps
4 x Ring Dips
10 x Pullups

WOD
225lb Deadlift
Push-ups
95lb Push Press
21-15-9

time: 11min 31sec

Again, heater is so clutch taking the garage from -6 to 15 in 10 min.

Completely each round of deadlifts in 1 or 2 sets. I actually probably could have gone only with 2 sets in the first round, and one for the others, had I gone with a supinated/pronated grip.

Struggled with push-ups and pp--broken up into 3 sets each round, with 2 sets for the final round... Triceps are burning

Sore

I did my regular warmup today in the gym--complete with burgner warmup. After I finished I still felt tight and sore. I continued stretching and warming up, but decided to have a lighter workout then I planned today.

WOD
10 x 45lb Snatch
20 x GHD Situps
10 x Pushups

4 Rounds

After I concluded the 4th round I was completely spent.

Warm Garage

Got the heater working in the garage today. The garage started at -5
and warmed to 17 with the heater on.

WOD for 2007-11-24
Warmup x2
8 x Samson Stretch
10 x Overhead Squats (15 & 45lb)
15 x GHD Back Extension
15 x GHD Situps
6 x Ring Dips
5 x Pullups

WOD
5 x Pullups
10 x 95lb OHS
15 x 1.5 Kettlebell Swing

3 Rounds

time: 9:23


Terrible time... terrible

Rowing 500m

WOD for 2007-11-22
Warmup x1
8 x Pullups
15 x Pushups
30 x Squats
30 x Situps
Row Warmup

WOD
3 x 500m Row for time

time: 1:32 / 1:34 / 1:44


I can't believe how badly I tanked on the last set...
can't remember the last time I rowed 3x500

Ball Hock Game #3

45 min Ball Hockey Game...
Intense hard running

That's Heavy

WOD for 2007-11-15
Warmup x2
8 x Samson Stretch
10 x Overhead Squats (15 & 45lb)
15 x GHD Back Extension
15 x GHD Situps
4 x Ring Dips
10 x Pullups

WOD
Squats 5-5-5-5-5
Push Press 3-3-3-3-3
Deadlifts 1-1-1-1-1

Squats:
wu 135-135-185-205
work 225-225-225-225-225

Push Press:
wu 45-45-95-135
work 155-155-155-155-165

Deadlifts:
wu 135-135-185-225
work 275-275-295-315-335

Warmup & Stretch

WOD for 2007-11-14
Warmup x2
8 x Samson Stretch
10 x Overhead Squats (15 & 45lb)
15 x GHD Back Extension
15 x GHD Situps
4 x Ring Dips
10 x Pullups


Lower body was giving me some serious problems today so I opted to go with a warmup & stretch for the WOD today. I decided with the day off that I would go for max pullups, and I broke my Personal Record.

Pullups - 15 (one set)

That new pullup bar is good to me.

Ball Hock Game #2

Ball Hockey Game... counted as a Metabolic day

Rugby Game

80 min of Rugby @ 8 ... vs Kansas City Blues

Ball Hock

Ball Hockey Game... counted as a Metabolic day

Lynne Inspried Wod

WOD for 2007-11-05
Warmup x2
8 x Samson Stretch
10 x Overhead Squats
10 x GHD Back Extension
10 x GHD Situps
max x Ring Dips
3 x Pullups
135lb Squat

WOD
210lb Squat
Pullups

5 Rounds

7-6-6-6-6
8-8-6-7-7

Nice Snatch

Video of 135lb Snatch

WOD for 2007-11-03
Warmup x2
8 x Samson Stretch
10 x Overhead Squats
10 x GHD Back Extension
10 x GHD Situps
5 x Ring Dips
5 x Pullups

WOD
Snatch
10x45
8x95
6x95
3x115
3x115
3x115
1x135
1x135
1x135

Goal is to be able to do Isabel as rx'd by January 1st... getting back into heavy weights

Tabata Something Else

Rick's WOD
Warmup x2
8 x Samson Stretch
10 x Overhead Squats
10 x GHD Back Extension
10 x Situps
6 x Ring Dips

WOD
Tabata
Pull/Chin-ups
Pushups
Situps
Squats

6-2-0-0-2-2-2-1
12-9-9-6-5-10-10-11
7-7-7-7-7-8-8-8
15-15-15-15-15-15-15-15

Pullup Bar

Finally got a pullup bar in garage. Workout for today was mostly chin-ups and pull-ups

Hero's First Workout

Matt's WOD
Warmup x2
8 x Samson Stretch
10 x Overhead Squats
10 x GHD Back Extension
10 x Situps
6 x Ring Dips
6x Pullups

WOD
10 Box Jumps
21 Kettle Bell Swings @ 1p
250m Row
20 Box Jumps
15 Kettle Bell Swings @ 1p
250m Row
30 Box Jumps
9 Kettle Bell Swings @ 1p
250m Row

time: 7:48

Rick's Fight Gone Bad

Rick's WOD
Warmup x2
8 x Samson Stretch
10 x Overhead Squats
10 x GHD Back Extension
10 x Situps
6 x Ring Dips
6x Pullups

WOD
Wall Ball 10" @12lb
SDHP @ 1.5p
Box Jumps
Push Press @ 75
Row
1 min Rest

20-20-23
11-11-12
20-18-18
7-8-8
12-14-15

Metabolic

WOD for 2007-11-01
Warmup x3
8 x Samson Stretch
10 x Overhead Squats
10 x GHD Back Extension
10 x GHD Situps
max x Ring Dips
max x Pullups

WOD
10 x 100m Row (rest :20)
2 min Rest
4 x 250m Row (rest :50)
2 min Rest
2 x 500m Row (rest 1:40)
2 min Rest
4 x 250m Row (rest :50)
2 min Rest
10 x 100m Row (rest :20)

time: 18:33.9
watts: 253
s/m: 33

Back to Weightlifting

WOD for 2007-10-31
Warmup x3
8 x Samson Stretch
10 x Overhead Squats
10 x GHD Back Extension
10 x GHD Situps
6 x Ring Dips
Burgener Stretch

Bench Press
5x135 5x155 3x3x185

Superset
wu (lb) 15x3x2-45x3x2-65x3x2
Deep Squat Hang Cleans @95lb
Overhead Squats @ 95lb
5-5-5
5-5-5

GHD Situps
3x20


kind of a fuck around day, but I badly need work on my cleans, OHS & Squats...

intense WOD

Rick's WOD
Warmup x2
8 x Samson Stretch
10 x Overhead Squats
10 x GHD Back Extension
10 x Situps
6 x Ring Dips
6x Pullups

Bench WU 95-115-135

WOD
3 x Bench Press @ 160lb
20 x Wall Ball @ 12lb
Row 250m

time: 14:38

MWG

WOD for 2007-10-29
Warmup x2
8 x Samson Stretch
10 x Overhead Squats
10 x GHD Back Extension
10 x GHD Situps
max x Ring Dips
max x Pullups
Burgener Stretch

WOD
Row 1000m
1.5p Kettlebell Swings x 40
GHD Situps x 25
Row 750m
1.5p Kettlebell Swings x 30
GHD Situps x 20
Row 500m
1.5p Kettlebell Swings x 20
GHD Situps x 15

time: 18min 35sec

time: 12:57

Elizabeth's Younger Sister

WOD for 2007-10-28
Warmup x2
8 x Samson Stretch
10 x Overhead Squats
10 x GHD Back Extension
10 x GHD Situps
5 x Ring Dips

WOD
95lb Clean
Ring Dips (Static Base)

21-15-9

time: 6 min 3 sec

Night WOD

WOD for 2007-10-27
warmup x 1

Deadlift x 3
45-135-185-225-225-225

Power Clean x 2
45-135-135

Overhead Squat x 3
45-65-95-95-fail

Stretch

Heavy Squats & Rowing

WOD for 2007-10-25
Warmup x2
8 x Samson Stretch
10 x Overhead Squats
10 x GHD Back Extension
10 x GHD Situps
max x Ring Dips
max x Pullups

WOD
1000m Row
205lb Squat x 3
500m Row
205lb Squat x 6
250m Row
205lb Squat x 9
100m Row

time: 12:57

Both with same workout

WOD for 2007-10-24
Warmup x2
8 x Samson Stretch
10 x Overhead Squats
10 x GHD Back Extension
10 x GHD Situps
max x Ring Dips
max x Pullups

WOD
edit WOD from 2005-07-01

60 Squats
10 x 95lb Push Press
40 Squats
20 x 95lb Push Press
20 Squats
30 x 95lb Push Press
10 Squats

time:
John, as rx'd: 6 min 57 sec

Rick, PP @ 55lb: 10 min 29 sec