An Okay day . . . not great.
Front Squats
5x3
110/130/150/170/190x2 (f)
But, Heavy Squats 15x155 (pr)
Then a short hard metcon . . . so I picked that mainpage pullup monstrosity from a couple days ago. What a cluster fark that turned out to be.
I knew that 10 rounds at pack just wasn't in the cards, so I did a mod:
5 rounds
1 weighted pullup @ 25lbs
3 dead hang pullups
5 kipping
I broke that more than I did my mother's heart . . . barely . . .
11:48
My pullups seem to have gone seriously downhill . . . not that they had ever gone all that far up hill . . . .
Sunday, January 11, 2009
Friday, January 9, 2009
CFSBR3 Shoulder Press
Did shoulder press today (switched with the fs/hrep backsquats, that'll be tomorrow am)
3x5
60-80-100lbs
10-7-4 @ 75
Then Bingo from the mainsite had posted this:
WOD
7 RFT
3 Power Clean 125# (working up to BW)
4 Burpees
This looked really good, because I figured that there was no reason I should have to break the sets (at that weight) so I did the same thing.
3 power cleans @125
4 Burpees
4:59
That said, and done, I need to work on my cleans . . . and this that and the other thing . . .
3x5
60-80-100lbs
10-7-4 @ 75
Then Bingo from the mainsite had posted this:
WOD
7 RFT
3 Power Clean 125# (working up to BW)
4 Burpees
This looked really good, because I figured that there was no reason I should have to break the sets (at that weight) so I did the same thing.
3 power cleans @125
4 Burpees
4:59
That said, and done, I need to work on my cleans . . . and this that and the other thing . . .
Thursday, January 8, 2009
CFSBR3--week one-heavy metcon
Wanted a short heavy metcon.
Davie sent me a list of them.
Did this: (and it took care of some of my left over handstand pushups . . . )
3 rft
7 hspu
7 thrusters @ 105 (used 95)
7 hpc @ 105 (used 95)
Now, why I decided to do an over head workout when I did like 30 make up hspu subs yesterday, I do not know. I am good at bestupiding myself . . .
Thrusters unbroken till the last round. Just like my character . . . .
Anyway: 7:30
Most of the time was spent getting/staying upside down. I would imagine this is a sub three for someone with that . . um, oh yeah strength thing.
This was a good one. You could do lots of varations. Like heavier. Maybe do pullups instead of hspus?
Davie sent me a list of them.
Did this: (and it took care of some of my left over handstand pushups . . . )
3 rft
7 hspu
7 thrusters @ 105 (used 95)
7 hpc @ 105 (used 95)
Now, why I decided to do an over head workout when I did like 30 make up hspu subs yesterday, I do not know. I am good at bestupiding myself . . .
Thrusters unbroken till the last round. Just like my character . . . .
Anyway: 7:30
Most of the time was spent getting/staying upside down. I would imagine this is a sub three for someone with that . . um, oh yeah strength thing.
This was a good one. You could do lots of varations. Like heavier. Maybe do pullups instead of hspus?
Great jobs to have!
If you already have them!!
Whooohooo!!
I know business/employment writers need to write something, but some of these things are heeelarious:
http://hotjobs.yahoo.com/career-articles-6_jobs_that_thrive_when_the_economy_falters-619
Hopefully, in the 7 years before this recession, you: went to college, went to law school, and then whammo!! Yay!! Recession!!!
Again, another one: budget analysts: 6-9 years experience . . . Cool! That new chick over in marketing who didn't want to go out with you? She better know who's the man NOW!! The other thing is that "median" salary is weird . . . 55k ain't no chump change, but that's the MIDDLE value. It says nothing about salaries at the top, and nothing about the ones at the bottom. Do they spike up on the "mo money" scale? I mean, you could have 49 at 25k 49 at 56k and those two in the middle at 55 and whoohoo! Median! You're so important you'll never get a raise!!
Whooohooo!!
I know business/employment writers need to write something, but some of these things are heeelarious:
http://hotjobs.yahoo.com/career-articles-6_jobs_that_thrive_when_the_economy_falters-619
Hopefully, in the 7 years before this recession, you: went to college, went to law school, and then whammo!! Yay!! Recession!!!
Again, another one: budget analysts: 6-9 years experience . . . Cool! That new chick over in marketing who didn't want to go out with you? She better know who's the man NOW!! The other thing is that "median" salary is weird . . . 55k ain't no chump change, but that's the MIDDLE value. It says nothing about salaries at the top, and nothing about the ones at the bottom. Do they spike up on the "mo money" scale? I mean, you could have 49 at 25k 49 at 56k and those two in the middle at 55 and whoohoo! Median! You're so important you'll never get a raise!!
Tuesday, January 6, 2009
CFSB-R3
[quote author="bingo" date="1231319891"]So wait...if I show up in Ramona you'll feed me?[/quote]
I still think they gypped Metric by not making him eat before his workouts . . .
Anyway . . .
AM
3x3 Deadlifts
150/180/200
20x145lb deads
PM
Lot of skill work
5x100 meter dash @ 70% effort
5x5 box jumps 20"/24"/24" + one 20k bumper/24"+2 bumpers/24"+3 bumpers
Then a guy at the gym wanted to do 30 muscleups for time, so I joined in.
He did 30 muscle ups.
I did muscleups in singles (about 3-4 when it was getting to long between them and I was missing too many) until I had to go to jumping . . . which then basically turned into jumping ring dips . . . then jumping struggle ups . . . 7 something . . .
I still think they gypped Metric by not making him eat before his workouts . . .
Anyway . . .
AM
3x3 Deadlifts
150/180/200
20x145lb deads
PM
Lot of skill work
5x100 meter dash @ 70% effort
5x5 box jumps 20"/24"/24" + one 20k bumper/24"+2 bumpers/24"+3 bumpers
Then a guy at the gym wanted to do 30 muscleups for time, so I joined in.
He did 30 muscle ups.
I did muscleups in singles (about 3-4 when it was getting to long between them and I was missing too many) until I had to go to jumping . . . which then basically turned into jumping ring dips . . . then jumping struggle ups . . . 7 something . . .
Saturday, January 3, 2009
Murph Suffer on Saturday
Crossfit Plano, Suffer on Saturday
"Murph"
Chose to do the half
800 meter run
50 pullups
100 pushups
150 squats
800 meter run
23-24 something . . . forgot to write it down . . .
Will attend to shoulder press later . . . that should be fun . . .
And something going on . . . check out last half murph . . . that's like a five minute difference, and it's not in the good direction.
Ugh. Note to self . . . no cheese fries the night before. Ugh. I'm a fat bar steward.
"Murph"
Chose to do the half
800 meter run
50 pullups
100 pushups
150 squats
800 meter run
23-24 something . . . forgot to write it down . . .
Will attend to shoulder press later . . . that should be fun . . .
And something going on . . . check out last half murph . . . that's like a five minute difference, and it's not in the good direction.
Ugh. Note to self . . . no cheese fries the night before. Ugh. I'm a fat bar steward.
Friday, January 2, 2009
CFSB Week 6 rotation 2 Front Squats
Front Squats 5x3
105/125/145/165/185(pr)
Back Squats 12x155(pr)
Power Clean 145(pr) . . . needed to pick it up and it was on the floor . . so figured I'd try it . . . it popped right up.
Met Con
1/2 Angie 12:19
Pullups are the bane of my existence. And compared to last time, this was a 2 minute plus bust. Ugh.
4:49/3:13/3:08/1:07
105/125/145/165/185(pr)
Back Squats 12x155(pr)
Power Clean 145(pr) . . . needed to pick it up and it was on the floor . . so figured I'd try it . . . it popped right up.
Met Con
1/2 Angie 12:19
Pullups are the bane of my existence. And compared to last time, this was a 2 minute plus bust. Ugh.
4:49/3:13/3:08/1:07
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