My CrossFit Log

[blackdogdeek]

You doing any of the sectionals WODs?

you mean the ones from the crossfit games? yes i did the amrap 15 minutes one in my 4/4/11 entry above. 7 rds + 1 deadlift. i think the leaders did like 16 rounds which is crazy.

 

[blackdogdeek]

110420 - fran

21-15-9 rep rounds of:

95# thrusters
pullups

as rx: 13:28

i know that looks slow but i was pleased that i did everything rx this time. last time i subbed a lighter weight and used a band for the pullups and still finished at 13:00.

 

[blackdogdeek]

110423 - deadlifts for load

3-3-3-3-3

180
205
229
240 x1 (fail)
240 x1 (fail)

 

[blackdogdeek]

110424 - AMRAP 20 minutes of:

145# power clean, 5 reps (scaled to 115#)
toes to bar, 10 reps
wallballs 20#, 15 reps

total: 6 rds + pc + 7 t2b

this was the wod from the crossfit open from last week. it was fun but i must be pretty weak since i couldn't do the 145# power clean.

 

[blackdogdeek]

110426 - JT

21-15-9:
hspu
ring dips
pushups

time: 22:02.34

holy cow this was hard but not because i got winded but because i couldn't do the ring dips after so many other tricep/arm movements. for the last set i kept my feet on a chair to help.

 

[blackdogdeek]

110427 - san francisco crippler

30 back squats at 225# (scaled to 185#)
1000m row (subbed 1 mile run)

time: 11:54.02

 

[blackdogdeek]

110428 -

AMRAP 7 minutes of:
Couplet 1:
10 reps 225# deadlift (i did 185# for 2 sets then 163#)
10 pullups

rest 1 minute then

AMRAP 7 minutes of:
Couplet 2:
10 reps 135# power clean (i did 95#)
10 handstand pushups

total couplet 1: 4 rds + 3 dl
total couplet 2: 3 rds

 

[blackdogdeek]

110430 - Jackie

1000 m row (sub 800 m run)
50 thrusters 45#
30 pullups

time: 10:44.20

 

[blackdogdeek]

110501 - Cindy

AMRAP 20 minutes of:

5 pullups
10 pushups
15 squats

total: 12 rds + 8 pushups

 

[EvilYoda]

Looks like you're progressing well, keep it up!

 

[blackdogdeek]

Looks like you're progressing well, keep it up!

thanks! i feel so much stronger now and combined with paleo my clothes are getting looser

 

[blackdogdeek]

110503 - Jeremy

21-15-9:
90# overhead squats
burpees

time: 7:07.08

 

[blackdogdeek]

110504 -

5 rds for time of:
10 deadlifts 95#
10 hang power cleans 95#
10 push press 95#

time: 11:25.51

 

[blackdogdeek]

110505 -

400m walking lunge

time: 16:19.33 in 439 steps

and now my legs are constructed entirely of jell-o brand food-colored, gelatinous material and stairs in all forms are my mortal enemies.

 

[blackdogdeek]

110507 - griff

for time:
800m run
400m run backwards
800m run
400m run backwards

time: 15:05.77

 

[blackdogdeek]

110508 -

for time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips (i used 1 red band)
20 Knees to elbows
30 Kettlebell swings, 2 pood (i did 1.5 pd)
30 Sit-ups
20 Hang squat cleans, 35 pound dumbbells (i did 95# barbell)
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents

time: 23:28

 

[blackdogdeek]

110510 -

21-15-9 rep rounds of:

box jumps 24" (i only have a 19" box)
75# power snatch
chest-to-bar pullups (i can only do regular kipping ones)

time: 12:55.37

 

[blackdogdeek]

110511 -

Press 2-2-2-2-2-2-2-2-2-2 60 secs between:

56-65-75-80.5-86-95-100.5-106x-106x-106x

 

[blackdogdeek]

110512 -

3 rounds for time of:

400m run
21 kettlebell swings 1.5 pood (i only have a 1 pd kb)
15 deadlifts 225# (i did 155#)
9 ring dips (i used a band)

time: 14:08.66

 

[blackdogdeek]

110514 -

8-12-16 rep rounds of:

hang squat cleans 95# (i did 75#)
push press
back squat
3 burpees at the top of every minute

time: 9:54.71

 

[blackdogdeek]

110516 -

10 rounds for time of:

5 pushups
10 situps
15 squats

time: 9:08.76

 

[blackdogdeek]

110517 - Helen

3 rounds for time of:

400m run
21 kettlebell swings 53# (I did 50#)
12 pullups

time: 15:46.44

 

[blackdogdeek]

110518 -

thrusters 2-2-2-2-2-2-2

75-95-106-117-128-133.5x-133.5

 

[blackdogdeek]

110520 -

5 rounds for time of:

5 overhead squats 135# (i did 95#)
10 toes to bar
15 hang power cleans 95#
20 double-unders

time: 21.18.10

 

[blackdogdeek]

110521 -

21-15-9
Dips
Squat snatch 95# (I did 75#)

Time: 9:24.04