My CrossFit Log

[blackdogdeek]

110619 -

21 thrusters 95#
21 pullups
400m run
21 power cleans 115#
21 ring dips
400m run
21 deadlifts 185#
21 hspu
400m run

time: 17:42

 

[blackdogdeek]

110620 - bear complex

7 sets of the following sequence:
Power clean
Front squat
Push press
Back squat
Push press

5 Rounds

total: 75#-86#-91.5#-95#-100.5#

 

[blackdogdeek]

110622 - 4 rounds for time of

400m run
50 squats

time: 15:11.02

 

[blackdogdeek]

110625 -

10 deadlifts 315#(i did 207#)
10 double-unders
8 deadlifts
20 double-unders
6 deadlifts
30 double-unders
4 deadlifts
40 double-unders
2 deadlifts
50 double-unders

time: 11:10.44

 

[blackdogdeek]

110626 - filthy fifty

50 box jumps (24")
50 jumping pull-ups
50 kettle-bell swings (35#)
50 Walking lunges
50 Knees to elbows
50 Push press, (45#)
50 Back extensions (Superman Style - i used a GHD)
50 Wall ball shots (20#)
50 Burpees
50 Double-unders

time: 31:45

this sucked.

 

[blackdogdeek]

110628 - annie

50-40-30-20-10 rep rounds of:

double-unders
sit-ups

time: 8:31.47

 

[blackdogdeek]

110629 - christine

3 rounds for time of:

500m row (i subbed 50 sdhp 45#)
12 bodyweight deadlifts (163#)
21 boxjumps 24" (my box is only 19")

time: 13:04.98

 

[Gravity]

Are you progressing towards eliminating the bands? Have you worked on your kipping pullups?

Xfit is an amazing workout and the fellowship of suffering with other humans is an important part of the experience. I'm drawn to it like a moth to a flame.

Don't quit,

Gravity

 

[BeauJangles]

110626 - filthy fifty

...

this sucked.

Couldn't have summed it up any better myself!

 

[blackdogdeek]

Are you progressing towards eliminating the bands? Have you worked on your kipping pullups?

Xfit is an amazing workout and the fellowship of suffering with other humans is an important part of the experience. I'm drawn to it like a moth to a flame.

Don't quit,

Gravity

i haven't used any bands for several months now. i can kip pretty well and am working toward butterfly pullups for speed.

 

[blackdogdeek]

110724 - FIGHT GONE BAD

3 rounds for reps of:

1 minute of wallballs (20#)
1 minute of sumo deadlift high pull (75#)
1 minute of box jumps (20")
1 minute of push press (75#)
1 minute of rows (1 cal = 1 rep)
1 minute of rest

total: 104 + 64 + 70 = 238 reps

 

[blackdogdeek]

110731 -

1RM bench press

THEN

As Many Rounds as Possible in 10 minutes of:

6 squat cleans 125# (i did 95#)
12 pullups
24 double-unders

1RM: 185# @ 165#bw

total: 4 rounds

i was pleased with my bench since i never work that at home (no spotter or safety bars). i was able to work at my friend's box so she helped me with spotting. for the amrap i was just able to finish the double-unders before the clock ran out. i was so tired and had just started the last set of double-unders at about 9:34 so i knew that it would be rough finishing in time since when i get tired i can't string double-unders together very well. i looked at the clock at 9:51 and still had 15 left to do but was able to just get them in jumping as high as i could.

 

[blackdogdeek]

110803 -

21-15-9 rep rounds of:

front squat 135# (i did 130#)
handstand pushups

time: 11:15.00

 

[blackdogdeek]

110807 - Morrison

50-40-30-20-10 rep rounds for time of:
wall balls 20#
box jumps 24"
kettlebell swings 53#

time: 37:58

soooooooooo much suck

 

[blackdogdeek]

110814 -

AMRAP in 20 minutes of:

200m row
20 wallballs 20#
20 toes to bar
20 box jumps 24"
20 power cleans 95#
20 burpees
20 push press 95#

total: 1 round + 1 burpee

 

[blackdogdeek]

110820 -

3 rounds for time of:

10 thursters 95#
50 double-unders

time: 9:32.16

 

[blackdogdeek]

110821 -

21-15-9 rep rounds for time of:

overhead squat 95#
toes to bar
ring dips

time: 10:17

 

[SketchMaster]

I just tried Xfit for the first time today, and holy crap it's no joke!

The cardio was what killed me, but I'm doing this to get into shape for paintball; so bring on the burn.

 

[blackdogdeek]

I just tried Xfit for the first time today, and holy crap it's no joke!

The cardio was what killed me, but I'm doing this to get into shape for paintball; so bring on the burn.

what wod did you do?

 

[SketchMaster]

what wod did you do?

I'm overseas, and the gym here offers a class on it; I don't remember what the WOD was other than it was a female name.

We warmed up with some light cardio and stretching exercises, did some quick front weighted squats, then moved onto the WOD; I took the "butter cup" workout since I'm just getting into this:

Three rounds of 200M run, 12 kettleball swings, 6 pullups with a time of 13:36

Yeah, super weak... But first day back in the gym after waaaay too much sitting on my butt.

Edit: Found it.

"Helen"
Three rounds for time of:
Run 400 meters
21 Kettlebell swings, 1.5 pood
12 Pull-ups

 

[blackdogdeek]

I'm overseas, and the gym here offers a class on it; I don't remember what the WOD was other than it was a female name.

We warmed up with some light cardio and stretching exercises, did some quick front weighted squats, then moved onto the WOD; I took the "butter cup" workout since I'm just getting into this:

Three rounds of 200M run, 12 kettleball swings, 6 pullups with a time of 13:36

Yeah, super weak... But first day back in the gym after waaaay too much sitting on my butt.

Edit: Found it.

"Helen"
Three rounds for time of:
Run 400 meters
21 Kettlebell swings, 1.5 pood
12 Pull-ups

don't fret too much. unless you're already in good shape just about everyone starts out scaling their workouts. heck, i've been doing their workouts for a while and i still have to scale deadlifts and cleans/snatches.

 

[SketchMaster]

Group I'm in is super supportive, and the guy teaching the class makes sure everyone gets a helping hand if possible. So yeah, not feeling too bad about how I did.

 

[blackdogdeek]

Group I'm in is super supportive, and the guy teaching the class makes sure everyone gets a helping hand if possible. So yeah, not feeling too bad about how I did.

yes i quite like the group/team atmosphere as well. it reminds me of karate/taekwondo schools much more than regular gyms.

 

[blackdogdeek]

110904 -

strength:

165# x 3 bench press

wod:

21-15-9 rep rounds of:

125# power clean
pullups
butterfly situps

time: 12:07

 

[blackdogdeek]

110911 - 9/11 tribute wod

2001m row
11 box jumps 36"
11 thrusters 125#
11 burpee pullups (chest to bar)
11 power clean 175# (i did 145#)
11 handstand pushups
11 kettlebell swings 2 pd
11 toes to bar
11 deadlifts 170#
11 push jerk 110# (i did 95#)
2001m row

time: 35:29

holy cow.