January 2012
2 posts
intel: 1-5-12 →
I hate it when people have negative experiences at the gym.
However.
If you come to class, you have to respect the coach. A coach can absolutely coach a movement without being able to do it themselves. In fact, often a coach who has struggled with a movement is better at coaching it than someone who has grasped it immediately, because they have a better understanding of where things can go...
Posted in Workout Log
“Cindy”
Complete as many rounds as possible in 20 minutes of:
5 Pull-ups
10 Push-ups
15 Squats
14 + 3 push-ups. ~1-round PR. Pretty good considering how heavy I feel
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December 2011
7 posts
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Back Squat
3, 3, 3, 3, 3 135, 155, 165, 185, 205.
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Project Mayhem
“Aeon”
AMRAP in 20 minutes:
1 muscle-up (sub 3 c2b pull-ups, 3 straight bar dips with red band)
2 clean & jerks, 135#
3 hspu (to one abmat)
4 deadlifts, 225# 3 rounds even.
Team WOD
3 person teams: 1 person completes 10 medball-throw-sit-ups with another partner and the 3rd person scores reps. After 10 sit-ups, partners rotate.
For time:
120...
Posted in Workout Log
Virtuosity WOD (overly-scaled-up edition)
10-9-8-7-6-5-4-3-2-1 reps for time:
Deadlifts, 205#
Pull-Ups
Overhead Lunges, 45# 30:31. Or something. I hate nausea.
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via David Sh. on flickr.Camels. Just because.
CWOD Stuff
5 sets of 8 each arm:
1-arm Ring Rows
1-arm DB Bench Press (30#, 40#, 45#)
Virtuosity WOD
21-15-9 reps for time:
Push-ups (games standard hand release)
Box Jumps, 24″
Squats 5:45.
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Posted in Workout Log
USAPL Powerlifting Meet in KOP
Back Squat
90kg (198lb)
95kg (209lb) (F – depth) 95kg (209lb)
Bench Press
55kg (121lb) 60kg (132lb)
65kg (143lb) (F)
Deadlift
100kg (198lb)
110kg (242lb) 115kg (253lb)
Total: 270kg (595lb) +15kg on last year. Mainly deadlift improvement.
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via Helga Weber on flickr.Knees.
Ladies’ Night Knee “Isabel”
For time:
30 Snatches, 135lbs95lbs
6:21.
Snatching from knees, which was kind of like a more-difficult version of a hang power snatch. This is slower than my squat Isabel, and definitely waaaayyy slower than regular Isabel. Interesting experiment. Dana came in later and did it faster than me which of course...
Posted in Workout Log
Strength
Bench
45×5
65×5
95×5
115×3
125×1
132×1
Practicing stopping-at-bottom move for powerlifting meet this weekend!
MetCon
5K Row
20:20.5. PR, but it’s been a loonnnnngggg time since I rowed a 20:29. Let’s just say: leisurely.
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November 2011
10 posts
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GHD “Annie”
50-40-30-20-10 reps for time:
Double-Unders
GHD Sit-Ups
17:17
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Strength
Front Squat
45x10x2
95×3
135×3
155×3 175×3
180F
In between sets did 3 strict p-bar dips with skinniest red band, and 3 strict palms-forward pull-ups with middle-skinniest red band (6 sets total.)
MetCon
100 Burpees for time
7:39. 35-second PR over April when I did it in a hotel room in Costa Rica. Still think I have a faster time — evidenced by first 50...
Posted in Workout Log
Strength
Back Squat
Work up to your heaviest set of 5
45×10
95×5
135×5
185×5 200×5
205×3,F
MetCon
3 rounds not for time:
Strict Pullups
max reps
KB Swings, 32kg
max reps
Pull-Ups: 2, 2, 2 = 6.
KB Swings, 32kg: 18, 16, 16 = 50.
CWOD
3 sets of 20 on the Reverse Hyper, 2×35# 3 2 sets of 20 GHD Situps Abs a little fried from Sunday’s GHD-ing, lower back hurty,...
Posted in Workout Log
Project Mayhem
Partner WOD, with Aeon
10 minute AMRAP:
10 Box Jumps (24/20)
AMRAP hang squat snatch, 95/65
119.
For time, stadium-style, teams of 3 (with Blanco & Aeon):
30-20-10 reps –
Wall Ball (20/14)
GHD Sit-Ups
SDLHP (88/53)
9:57.
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“Tabata Something Else”
Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest where the first 8 intervals are Pull-ups, the second 8 are Push-ups, the third 8 intervals are Sit-ups, and finally, the last 8 intervals are Squats. There is no rest between exercises.
Pull-Ups: 6, 6, 4, 4, 4, 4, 4, 4 (36) (-18) Push-Ups: 7, 7, 7, 7, 7, 7, 7, 7 (56) (+12)...
Posted in Workout Log
Strength
Sumo Deadlifts
2 reps on the minute for 10 minutes
155, 160, 165, 170, 175, 180, 185, 190, 195, 200
Skill
3 rounds for quality of:
2 min Handstand Push-ups
2 min Row
2 min Double Unders
2 min Pistols
Did 2 half-assed rounds. Became frustrated with shoulder and pistol inabilities. Lacrosse balled the fuck out of everything for about 30 minutes and then...
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Project Mayhem
1 rep max weighted Chest-to-bar pull-up for load
1 rep max Snatch for load
Farmers Walk for distance in 60 seconds, 2×110#
Each athlete has 2 minutes to establish a 1 rep max chest-to-bar pull-ups, 2 minutes to establish a 1 rep max snatch, and then will have 60 seconds to carry 2 farmers walk handles, as far as possible.
10# / 108# / 300′. Still super...
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“Tabata Fight Gone Bad”
Complete 40 intervals of 20 seconds of work followed by ten seconds of rest. Perform 8 consecutive intervals of each of the following exercises:
Wallball, 20lbs all, 10 ft target. (Reps) [5]
Sumo deadlift high-pull, 75lbs (Reps) [7]
Box Jump, 20″ box (Reps) [7]
Push Press, 75lbs (Reps) [7]
Row (Calories) [5]
There is no additional rest between...
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“Lipson”
21-15-9 reps for time:
Back Squat, 135#
Kettlebell Swing, 16kg
7:30. Cleaned it off the floor, but then put into rack and took over head that way because of ongoing shoulder thingy (dropping 135# onto the back of my neck is SUPER sketchy.) This did make the workout a little bit easier because I could rest for a second between the clean and having to squat it...
Posted in Workout Log
Screwed around with some deadlifts.
Deadlift
135x10x2, 185×5, 205×5, 225x5x3.
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October 2011
9 posts
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CrossFit Workout of the Day
“Danny”
Complete as many rounds as possible in 20 minutes of:
30 Box Jumps, 24″
20 Push Presses, 115lbs Bar Dips, red band 30 Pull-ups 15 Chin-Ups, partial ROM (1/4 bent arm mini-kipped to top, drop off top)
2 rounds + 12 pull-ups. Ugh. Severely limited by ongoing shoulder nonsense here. Decided push presses would be chancy at best, so...
Posted in Workout Log
Strength
Overhead Squat
3, 3, 3
Um not-so-much on the OHS. Did 45 and 65, then decided better to do…
Front Squat 95×5. 135×3, 165×3, 190×1. PR
CrossFit Workout of the Day
3 rounds for time of:
30 Good Mornings Hip Extensions
30 Push-ups
11:50. Fuck push-ups.
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via kennymatic on flickr.Slam!
Morning Madness
2-mile “run” (i.e. jog.)
19:00. Getting SLOWER!
Strength
Deadlift
2, 2, 2, 2, 2
135, 185, 225, 245, 255F
CrossFit Workout of the Day
3 rounds for time of:
15 Ball Slams, 20#
150m Run
3:34.
CWOD
2-minute double under challenge 65. Ugh this did not go well. Maybe I was tired?
Finish with 3 Rounds:
10 Tuck...
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CWOD
Do your stuff. Then do this MWOD
3 rounds for quality:
5 Skin the Cats
10 Bridge Ups
15 Dips
Video each round and review before moving to the next round. Make sure your form and ROM is legit.
Ummm okay. Well, did the MWOD. Then tried a bridge-up. Ended up 1-armed. Decided skin-the-cat ROM would be craaazzzzyyyyy. Did a little dip test and that...
Posted in Workout Log
via Helga Weber on flickr.When I reach for the coffee in the morning with this exact same movement, that’s when I know it’s not better yet. Best to demonstrate what hurts with a picture of a hot girl, I always think.
CWOD
Scaption exercises on the first 3 minutes of this video.
@2×5#, rested 30s after each 30:30 set.
Weighted Retractions and pull-up 6:1...
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1-Arm Deadlift
105×3
155×3
195×2
215×1
Weighted Hip Extensions
0×15
20×15
30×15
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Running makes me feel closer to Homer.
Commute
2-mile-ish run ~18 minutes.
Strength
Safety Bar Squat
82x5x2
117×5
147×5
157x5x3
CrossFit Workout of the Day
(lite version, after hours with Stix) 3 rounds for time of: 400m Sandbag Run 24 Sandbag Lunges (on back,) 40#
24 Sandbag Ground to Overhead Front Squat, 40#
24 Sandbag Sit-ups, 40#
9:32.
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via wwcsig on flickr.This has nothing to do with anything other than that it comes up when you search for ‘gimp’ and it’s cute.
CrossFit Workout of the Day (Gimp Edition) For time:
400m Run
- then -
5 (or maybe 6, lost count) rounds:
12 Ball Ups GHD Sit-Ups
7 Push Jerks, 185lbs Left-Arm Dumbbell Push Jerks, 50#
- then -
400m Run
12:16.
...
Posted in Workout Log
@Beast of the East a.k.a. a weekend getaway in the country that I almost didn’t take because I hadn’t slept in a week and 5Ks suck but in the end am glad I made it to even in with a not-super-competitive just-to-get-away totally-exhausted bent on the whole thing.
Saturday 2011.10.08
Workout #1 5K Run
26 minutes-ish (30th.) Official timing got slightly f-ed. Certainly...
September 2011
25 posts
Posted in Workout Log
Lisa beasts it up!
Worked on some strongman stuff in preparation for Beast of the East which is coming up WAY TOO FAST.
For time:
50′ tire flip, 200# tire
15 keg ground-to-overhead, 50#
100′ farmer’s walk, 2×105#
15 log ground-to-overhead, 90#
50′ sprint
4:53.
Then find your 1RM atlas stone shoulder in 5 minutes.
111lbs.
Need to make a few more atlas stones — the...
1 tag
Monday 2011.09.26
Day Fifteen.
Breakfast (11am)
7oz greek yogurt ~10 almonds ~10 raisins 1 cup strawberries blueberry muffin larabar 12oz coffee with heavy cream
Lunch (4pm)
dos toros double steak, double guac bowl bunch of cherry tomatoes 12oz coffee with heavy cream ~10 strawberries
Dinner (9pm)
bbc fridge potluck: 4 slices roast beef 1 egg with mayo/sriracha 3 slices cheese nectarine with almond...
1 tag
Saturday 2011.09.24 / Sunday 2011.09.25
Days Thirteen & Fourteen.
I both kept inadequate records over the weekend, and am tempted to plead the 5th on the whole thing.
I’ll just confess to the worst of it: too much Paleo Krunch (aka krack,) two glasses of whiskey at Pekar’s going away party, three glasses of wine after Blanco’s opera recital, and possibly a little bit of chocolate in there somewhere as well.
1 tag
Friday 2011.09.23
Day Twelve.
Breakfast (11am)
12oz black coffee 16oz banana-coconut milk-2 egg smoothie
Lunch (1pm)
hard boiled egg with dots of mayo/sriracha 7oz greek yogurt with handful raisins, almonds 12oz coffee with heavy cream
Dinner #1 (8pm)
2 hard boiled eggs with dots of mayo/sriracha 1 cup curried chicken salad 1 peach with ~2tbsp almond butter 2 coconut waters
Dinner #2 (10pm)
roast pork...
Posted in Workout Log
Strength
Pendlay Rows
5, 5, 5, 5, 5
95, 115, 135, 155, 165
CrossFit Workout of the Day
5 rounds for time of:
30 Walking Lunges, 2x24kg 16kg
10 Handstand Push-ups [to one abmat]
18:10. Ugh.
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1 tag
Thursday 2011.09.22
Day Eleven.
Breakfast (8:30am)
12oz black coffee 16oz smoothie: - 1/3 banana - 4 strawberries - 2 eggs - 1/4c coconut milk - 2 tbsp shredded coconut - 1 tbsp cocoa powder mostly to make the whole thing look less disgusting ;)
Brunch (11:30am)
8oz iced coffee with heavy cream 7oz greek yogurt with 10 almonds, 5 strawberries
Lunch (4pm)
5 slices deli turkey with guacamole, lettuce 1c...
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CrossFit Workout of the Day
21, 15, 9 reps for time of:
Band-Resisted Deficit Deadlifts, 155#, blue band
Weighted Box Jumps, 20″, 2×15# dumbbells
11:01. Holy back torture!
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1 tag
“ryanluce replied to your post: Tuesday 2011.09.20
Gettin’ swole with those raw...”
– I heard this crazy rumor that cavemen actually did eat fruit. If I manage to go from zero to type 2 diabetes without eating any refined carbs at all… well… that would be some kind of medical miracle, methinks. You gotta eat an awful lot of strawberries to equal one Coca Cola. ...
Posted in Workout Log
I’m guessing Buddy Lee doesn’t have too many bad double under days.
Strength
5 x Complex:
1 Snatch Balance
1 Overhead Squat
73, 93, 103, 113, 133 (questionable,) 133, 143 (questionable,) 143.
Caught most of ‘em a little on the high side…
CrossFit Workout of the Day
7 rounds for time of:
8 Rotational Lunge Jumps, 20lb medball
35 Double Unders
8:23.
Leave a...
1 tag
Wednesday 2011.09.21
Day Ten.
Breakfast (11am)
poached egg chicken sausage 2oz guacamole 12oz black coffee
Lunch (1pm)
12oz coffee with heavy cream 7oz total yogurt with 1 cup blueberries and ~10 almonds
Snack (5pm)
6 slices turkey 2 slices mortadella 5 lettuce leaves 2oz swiss cheese mustard 12oz coffee with heavy cream cherry pie larabar
Snack-ish Dinner (9pm)
1 pineapple coconut water 2 peaches 1 cup...
1 tag
Tuesday 2011.09.20
Day Nine.
Breakfast (9am)
12oz black coffee 16oz strawberry-banana-coconut-milk-raw-egg smoothie
Lunch (2pm)
24oz coffee with heavy cream cherry pie larabar asian chicken salad with added bacon
Snack (5pm)
3 pieces mortadella ~2oz swiss cheese with mustard ~5 cornichons
Dinner (9pm)
assorted sashimi 6 pieces beef negimaki 2 chicken yakatori 1/2c almond/cranberry trail mix with coconut...
1 tag
Monday 2011.09.19
Day Eight.
Breakfast (10am)
12oz black coffee 12oz coffee with heavy cream cherry pie larabar
Lunch (1pm)
1 hardboiled egg 5 slices roast beef 5 lettuce leaves indeterminate amounts of mayo+mustard ~2 tbsp bacon marmalade 12oz coffee with heavy cream
Snack (4pm)
2 hardboiled eggs 3 slices roast beef 3 lettuce leaves indeterminate amounts of mayo+mustard
Dinner (10pm)
Asian chicken...
1 tag
Sunday 2011.09.18
Day Seven.
Breakfast
12oz black coffee 24oz coffee with heavy cream
Lunch (1:30pm)
6oz pork chop 4oz eggs 4 strips bacon 2oz guacamole
Dinner (7:30pm)
2oz pulled pork 2oz collards bacon marmalade 3oz turkey 3 leaves lettuce peanut butter chocolate chip larabar
Night Snacking (10pm, bad habit!!)
Chocolate-banana-coconut-milk smoothie
Posted in Workout Log
“Fight Gone Bad”
In “Fight Gone Bad” you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. Complete three rounds. The stations are:
1. Wall-ball: 20 14pound ball, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 75 55 pounds (Reps)
3. Box Jump: 20″ box (Reps)
4. Push-press: 75 55...
1 tag
Saturday 2011.09.17
Day Six.
Breakfast (9am)
apple pie larabar 24oz coffee with heavy cream
Lunch (2pm)
3-sausage platter at Loreley cherry pie larabar 12oz coffee with heavy cream
Dinner (7pm)
~8oz pulled pork ~6oz collards/spinach mix 2oz guacamole
Snacks (8-10pm)
Waaayyy too many nuts.
1 tag
Friday 2011.09.16
Day Five.
Breakfast (10:30am)
12oz black coffee blueberry smoothie: 1/2 cup frozen blueberries 1 scoops whey 1 egg 1/4 cup coconut milk
Lunch (12:30pm)
1 cherry pie larabar 5 lettuce leaves 6oz turkey 2oz guacamole 12oz coffee with heavy cream
Snack (4pm)
1 cup tea 10oz ground beef / cabbage / chicken sausage / coconut milk / curry stew
Dinner (8:30pm)
~10oz steak ~15 spears...
Posted in Workout Log
One day I will figure out this whole “pulling under the bar” thing.
Strength
Snatch
2, 2, 2, 2, 2, 2, 2, 2
73, 83, 93, 93, 98, 103, 108, 113.
CrossFit Workout of the Day
2 rounds For time:
20 Chest to Bar Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
60 Double Unders
17:52.
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1 tag
Thursday 2011.09.15
I should probably mention for the purposes of clarity that I’m not going 100% paleo for this challenge. Dairy is still allowed. Whey is allowed although I don’t think it’s very good for me and when I’m not feeling lazy I will start cooking eggs for breakfast again. All other non-paleo things are out.
Day Four.
Breakfast (9:30am)
12oz black coffee blueberry smoothie:...
1 tag
Wednesday 2011.09.14
Day Three.
Breakfast (9:30am)
blueberry smoothie: 1/2 cup frozen blueberries 2 scoops whey 1/4 cup coconut milk
Lunch (12:30pm)
6oz slow-cooked eggtacularness (eggs, bacon, onions, ground beef, zucchini) 2oz guacamole 12oz iced coffee with heavy cream blueberry muffin larabar
Snacks (6-8pm)
1 cup cottage cheese 4oz turkey with mustard 12oz iced coffee with heavy cream
Dinner (9:30pm)
...
1 tag
Tuesday 2011.09.13
Day Two.
Breakfast (9am)
blueberry smoothie: 1/2 cup frozen blueberries 1 scoop whey 1/4 cup coconut milk
Usually add an egg but forgot it this morning so was starving an hour later.
Brunch (12:15pm)
6oz slow-cooked eggtacularness (eggs, bacon, onions, ground beef, zucchini) 12oz iced coffee with heavy cream
Lunch (2:45pm)
8oz-ish minute steak marinated in soy sauce, garlic and sriracha...
1 tag
Monday 2011.09.12
Alright, let’s do this thing.
Day One.
Breakfast (10am)
3oz mango chicken sausage 1 egg 3oz guacamole 12oz black coffee
Lunch (3:30pm)
9oz ground beef / cabbage / chicken sausage / coconut milk / curry stew 2 tbsp guacamole 8oz mango coconut water 12oz coffee with heavy cream 1 peanut butter chocolate chip larabar (ohfuck this isn’t paleo! oops!)
Dinner (10:30pm)
8oz chipotle...
Posted in Workout Log
Sharing the pain!
Strength
Clean & Jerk
1, 1, 1, 1, 1
83, 103, 123, 133, 143(FJ)x3, 153(FJ)x3.
Squat cleaned up to 143. 153 was the ugliest power cleaning you ever did see.
Bulgarian Split Squats
5, 5, 5, 5, 5 each leg
45, 65, 85, 95, 105.
In between sets did weird planky-twisty-breakdancy things as prescribed by Coach Panda.
Quick 3-round sprint-y thing.
...