Pizza Day

Oh, and today's pizza day...the best day of the week:

WOD - Deadlifts (Thursday, 28 APR 11)

Deadlift

1 - 1 - 1 - 1 - 1 - 1 - 1

Mine:

135 - 185 - 225 - 245 - 255 - 275 - 295

And...the allusive 315??

EPIC FAIL!!!!!!!

W00T!

Finally got a callous scrapper for my hands. Hopefully this will significantly enhance the healing process from now on. Go team!?

WOD - Chipper (Wednesday, 27 APR 11)

For time:
25 Walking lunge steps20 Pull-ups50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents

Mine (17:35):

For time:
25 Walking lunge steps
10 Pull-ups (hands are still killing me)
50 Box jumps, 20 inch box
No Double-unders (I'm still trying to learn how jump-rope properly...it would have slowed down my intensity significantly, so I took it out)
25 Ring dips
10 Knees to elbows (hands again)
30 Kettlebell swings, 2 pood
30 Sit-ups
10 Hang squat cleans, 35 pound dumbbells (at this point my legs were giving out, and I became very sloppy; so I stopped part way)
25 Back extensions
30 Wall ball shots, 20 pound ball

9 Beginner rope climbs (where you pull yourself from a lying position to a standing position just with the rope; I don't have a good enough handle on this yet, and my muscles were too burnt out to try)

WOD - Shave the Grass (Monday, 25 APR 11)

I cut the grass with my reel mower...fun, fun work; great endurance workout after pushing that heavy thing up and down the hill in my back yard for an hour and a half.

WOD - Tabata Something Else (Tuesday, 26 APR 11)

Complete 32 intervals of 20 seconds of work followed by ten 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.

Mine:

As prescribed

10 pullups; 55 jumping pullups (hands still hurting)

45 pushups; 40 kneeling pushups

108 V-Ups (don't own Abmat, or have a way to properly secure feet)

76 squats

*Not exactly sure what the ninja pic is supposed to represent, but when I searched "tabata," this image came up; I figured that you can never go wrong with ninjas.

WOD - Walking Lunge (Saturday, 23 APR 11)

So, I decided to change it up a bit today. I didn't have enough equipment to do any of the more recent workouts, so I took one from a few weeks ago and altered it a little. The original workout had me going 400m with walking lunges. Since I don't have a measured area marked off, I decided to do this:

3 rounds of:

100 walking lunges

Rest 120 seconds

Mine (4:10+3:55+4:02 = 12:07)

*Weird lunges in the mountains, anyone?

WOD - Hammer (Friday, 22 APR 11)

Five rounds, each for time, of:
135 pound Power clean, 5 reps
135 pound Front squat, 10 reps
135 pound Jerk, 5 reps
20 Pull-ups
Rest 90 seconds

Mine (1:40+1:40+2:20+2:10+3:08 = 10:58):

#95 Power Clean x 5

#95 Front Squat x 10

#95 Jerk x 5

20 Pushups (recovering from hand-tears and pullup rack at home is infested with spiders...O.O)

WOD - Snatch (Thursday, 21 APR 1)

Snatch

1-1-1-1-1-1-1

Mine:

(I pre-snatched #65 about 10 times) #65-#85-#105-#105-#105-#85-#85

I haven't done snatches in a good while, so I decided to go lighter and work on form. Plus, since injuring my shoulder in high school, I have a hard time with presses when my shoulder isn't strengthened on a regular basis.

Blood...sport?

Gave blood today, so feeling a little out of it. Don't think I'll be working out.

WOD - Run, Pushups, Situps, Squats, Back Extensions (Tuesday, 19 APR 11)

Three rounds for time of:
Run 100 meters
50 Push-ups
Run 100 meters
50 Sit-ups
Run 100 meters
50 Squats
Run 100 meters
50 Back extensions

Mine (31:02):

==2 Rounds of the following==

Run 200m (I miscalculated the distance)

35 Pushups

Run 200m

35 Situps

Run 200m

35 Squats

Run 200m

35 Back Extensions

==Then, last round==

I ended up doing the last round the same, but ran 100m for each running period; I finally realized my mistake, and corrected it =)

WOD - Press (Thursday, 14 APR 11)

Resting 60 seconds between sets:
Press 2-2-2-2-2-2-2-2-2-2

Mine:

Press #135, #155, #165, #175, #185, #185 (couldn't continue because right wrist has been acting up)

WOD - Fight Gone Bad (Tuesday, 12APR11)

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

Add each rep/calories together from all rounds to attain score.

Mine (233):

As prescribed

Car Pushes (Monday, 11APR11)

Since I didn't have any of the equipment to perform the most recent WODs, I decided to do a Strongman-style workout:

I put my wife in the vehicle, had her put it in neutral, and allow it to roll back until the back tires were at the base of the driveway. I then proceeded to push the car up the driveway until the nose of the vehicle touched an object I placed at the top of driveway. We would then allow it to roll back down and start over. I timed each push and added them together to get the overall time.

Time: 3:27 for 5 rounds

WOD - CrossFit Games Open 11.3 (Sunday, 10APR11)

Complete as many rounds and reps as possible in 5 minutes of:
165 pound Squat clean
165 pound Jerk

Mine (16rds):

As prescribed

I also ran 1.5 miles afterwards for some good cardio. It was a beautiful day.

WOD - J.T.

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

Mine (12:24):

Very elevated push-ups
Dips
Push-ups

WOD - Michael

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Mine (18:45):

Ran 800 meters (used the elliptical again that doesn't measure distance, so I ran for 4mins)

35 Back Extensions

35 V-ups (Because they're harder, and I don't have an Abmat nor a place to brace my feet)

WOD - Diane

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Mine (15:22):

21-15-9

#185 Deadlift

Very elevated Pushups

WOD - Run & Back Squats

Five rounds for time of:
Run 400 meters
5 Back squats

Mine (13:17):

Ran 400 meters

#185 Back Squats

I only have 185lbs worth of weight for my bar, so I couldn't add anymore. I probably could have gone to at least #225, if not #275. Also, I used my elliptical, which is currently not able to measure distance, so I assumed my average time would be approximately 2mins to run a quarter mile (though I'm pretty positive I ran it faster), and ran for that time frame.

WOD - Muscle-ups

30 Muscle-ups for time

Mine (19:42):

90 Pullups

90 Dips

Hands starting tearing, so I took my time and didn't get to do the 120 like i wanted to; did them in 10 increments (10 Pullups, then 10 Dips).

WOD - CrossFit Games Open 11.2

Complete as many rounds and reps as possible in 15 minutes of:
155 pound Deadlift, 9 reps
12 Push-ups
15 Box jumps, 24" box

Mine (8rds + 3 Deadlifts):

#135 Deadlift, 9 Reps (working on form)

12 Push-ups

15 High-Jumps (kick legs to butt)

WOD - Thrusters

Thruster 3-3-3-3-3-3-3

Mine:

135-155-170-185-185-155(L Shoulder)-155(L Shoulder)

WOD - Squats, Pullups, Ring Dips

For time:
75 Squats
50 Pull-ups
20 Ring dips
50 Squats
35 Pull-ups
15 Ring dips
25 Squats
20 Pull-ups
10 Ring dips

Mine (16:18):

75 Squats
50 Pull-ups
20 Dips
50 Squats
35 Pull-ups
15 Dips
25 Squats
20 Pull-ups
10 Dips

WOD - Deadlifts & Overhead Squats

Main:

21-15-9

#225 Deadlift

#135 Overhead Squat

Mine (12:35):

21-15-9

#185 Deadlift

#135 Overhead Squat

The Beginnings of the WOD

Alright, so I'm going to start using this blog once again; however, this time I plan on using it as a way to track my WODs (workouts of the day) for CrossFit. Once my laptop comes back from the Acer repair place (GRRRRRRRRR), I'll post my WODs starting from a few weeks ago. Occasionally, there may be a comment about life thrown it; but, then again, it's my blog, so it's authorized. Booyah!

Also, part way through this blog, I came upon an idea to add a little spice: whenever I post a WOD, I'll type a word or phrase from pertaining to that WOD into Google's picture search engine, and pick the weirdest, funniest, most off-the-wall picture I can find...starting with Steve Howe: