Tag Archive for crossfit

Timberwolf 112415

Workout of the Day
10 Min AMRAP
1 Rope Climb
10 Dumbbell Snatch
30 Double Unders

My Score 4Rds +11

Timberwolf 112315

Workout of the Day
Kalsu
EMOM 5 Burpees
100 Thrusters (135)

I did this scaled at 115, took me 34:45

Weekly Summary November 16th – November 22nd

November 16th – November 22nd


Monday

I am so sick of being sick. Some very slow burpees.

 

Tuesday

Went to Timberwolf, I need to workout. It was something awful too. Teams of 3, four minutes max effort. One person Rows, One Person does Burpees and One person rests. I started on the rest as I was kind of social and talking to Carl about Belize. But when this started wow… the amount of mental effort it took me to keep going was something I didn’t know I had in me.  My rows were like 60ish and then 50’s and the burpees were 47, 45, 43. I was so tired. I made little deals of rest with myself during the burpees.  Like get to this number and you can take 5 seconds off. My partners were Erin and Miles. Two people I hadn’t really worked out with much before. Erin was good at burpess, Miles was good at rowing. I was pretty in the middle of both. Between the group we did 904 reps. In my head my goal was 950 with three people. Did not meet that, but thats on me as I didn’t get much more than 320ish myself, so I needed to be stronger.

 

Wednesday

Timberwolf Crossfit night. This workout looks very doable. 15-12-9 Deadlifts, Hang Power Clean, Shoulder to overhead. 3 minutes Rest then do it 3 times. The weight was 175 for me. I really felt like going after this one RX and Level 2, so I did. The first round was OK at 2:20, I kinda felt like I could see myself hanging out at around 3:00 minutes per round.
Boy was I wrong. The second round the hang power cleans really started to kill me, and actually the shoulder to overhead were getting hard.

 

Thursday

Today back at Timberwolf for crossfit.  Tonight’s workout was going to be hard, but doable even in my insane sore condition. All three movements are things I am good at. And honestly if I wanted to sprint through this like a madman I probably could get first place (In level 1)
12 Rounds 5 Strict Pullups, 2 turkish getups, 5 pushups from plates (creates a small deficit) I am not going to hustle through the turkish, its with a dumbbell which I’m not used to and I’m not going to do them wrong or put myself at risk.

I was one of the few people do it RX, I also did pretty well with a time of 20:28. I feel good about it, because I kept moving but didn’t go stupid fast. The pullups were getting to be singles at the end, but the pushups were solid the entire way which was nice.  I am glad I went, I got my burpees done too, but boy am I sore…

 

Friday

I did not do anything today, not even a walk. I am stupid sore and sick of being sick. What a theme this week.

 

Saturday

Crossfit today and it was something… 40 Cal Assault Bike buy in then 3 Rounds 10 Burpee Box Jumps (24/20) 20 Goblet Squats, 30 situps. I haven’t been sleeping well and the assault bike destroyed me. Absolutely destroyed me. It wasn’t working for counting so I just got off when Bethany did and I kinda started a bit hot, it was just awful…  

It took me a good minute or two to start up on the burpee box jumps and I really should have stepped the first couple because I almost fell the first four of them. I was tired, and then I started to get dizzy and then I REALLY started to not feel well. I just kept going, kept feeling crappy. I actually finished in 19:50 and then pretty much left the gym.

Sunday

I went out and played some disc golf and my plan was to go to lifetime later but I ended up doing a little cooking, then watching a little bit of football for the first time and well played some board games. So I didn’t really make it there but i did have a good day!

 

Weekly Summary

Well I had an OK week considering I hadn’t been feeling well and that I was busy doing some interview stuff and working on getting a Job. I really pushed hard this week on getting to the gym and pushing myself while I was there.

The best part of the week really was how well I pushed through and am starting to get my mind right on the approach to getting to the gym.

So I spent some time this week on mobility, not as much as I wanted and I think this may end up being a constant theme of the week. I need to make this priority and work hard at it.

Last week my goal was to go to the gym 3 times, I did that three days in a row which was pretty awesome especially with a couple of those workouts, I really didn’t want to go. This week my Goal is going to be to workout while on vacation. I am sure that will be the same as my next weeks goal.

Burpee Update.  Days 62-68 were this week. I completed them all. I hate this.

Timberwolf Workout

Workout of the Day
12 Rounds
5 Strict Pullups
2 Turkish Getups
5 Pushups (from plate – small deficit)

Post your scores to the Whiteboard.

Turkish getups were “weird” with a dumbbell.

Timberwolf Workout

Workout of the Day
3 Rounds
15-12-9 @ 175lbs
Deadlift
Hang Power Clean
Shoulder to Overhead

Score is Slowest Round

Post your scores to the Whiteboard.

2:20, 3:50, 4:45

2014 – Workout #4

Things aren’t always good in the gym. Some days just don’t go well – weights win, gravity prevails, pavement sticks to your feet, etc etc.

My Score 114 (3 Rounds + 4 Lunges)

2014 – Workout #3

Butt Camp Saturday Morning – A beautiful Day!

Well If you read my last two workouts you know this No workouts for a very long time + those workouts = I Can barely walk.

So when reading workout, I really thought it was going to be impossible.

My team was Tyler and Mike.  Tyler didn’t even bother tying his shoes for this, serious business folks 😉

 

 

 

2014 – Workout #36

Sunday Funday with Jake and Whitney and little bit later Kari

Workout of the Day
Bench Press
Find your 5 rep max.
then
10 Min EMOM
Odds 5 Pull-ups and 5 Pushups
Evens 5 Ring Dips and 5 Pushups

We hit the bench with the idea of some heavy 5×5 which ended up going really well!

275×5
275×5
275×5
285×5
300×5

Felt really awesome to get these kind of reps done.

Then we did some EMOM stuff pullups and ring dips

The first set was messed up by timer snaffo!  But thats oK we jsut did a few extra.  The first couple sets went really good, I did some extra pushups each time but as the time went it got way harder.. So much that I couldn’t get the ring dips done, I did the last two sets differently.  I did one set on the regular dip bar (kari was using it) and then on banded ring dips whitney was using it..  I just couldn’t get them done.

Even the pushups got hard….  But in the end I got em all done!

2014 – Workout #34

Tuesday night with Pat at SISU.

Warmup was a 800m run where everyone cut the corner except me and Jake.  I yelled at the class when we got back in.  It was kinda funny.

Onto the skill: the Romanian deadlift. I didn’t do great but I was getting it with Jake’s help.  I did end up getting like 325 for a 2 rep but my thumbs were being destroyed. But he kept me focused and we did pretty good work.

Workout of the Day
Romanian Deadlift
then
10min AMRAP
3 Elevated Push Ups 24/20
5 Push Ups
8 Box Jumps 24/20

This workout actually was quite the little burner, mostly because I was trying to compete with Craig, a guy at the gym.  It was friendly and fun but boy, while it was going all I wanted him to do was take a break!!!  But he just kept going so I had to as well..

The box jumps by round four were straight up killing me. My legs felt like logs and I just had to keep pushing.  I wanted to stay ahead of Craig and I wanted to burn the hell out of this 10 minute workout.

So 10 minute workouts are a funny thing. You see the time going and you think, “There’s not much time left so I have to keep going” – you think that the whole time… And the rep scheme was one that you could just do ’em and keep going.  But the box jumps were the worst.

I have to say I am very proud of myself on this workout. I pushed hard the whole time and I honestly can say that I don’t think I could have done too much more.  Maybe got a 13 or 14 but that’s about it… It was very fun and a great workout and I thanked Craig very much for it.

My Score 12+5

Picture:

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2014 – Workout #33

Wednesday night with Jason Johnson at SISU.

Nice 1/2 mile run to start the night…  Then we did some line up kind of mobility/more warm up.

For the skill we did some back squats and for the first time in a long time I did some heavy 3 reps.  I think I got up to 335 for a 3 rep which is pretty awesome for me right now.  Yes it was tight, but I did them pretty well.

Workout of the Day
Back Squat
Find your 3 rep max.
then
12 Minute AMRAP
30 Dubs
20 Wall Balls
10 T2B

I am not strong at dubs so the rest of this I am going to have to do well. The dubs didn’t go awful the first round. I strung together a 12 and few but that’s about it.  Wall balls unbroken, toes to bar were strict and unbroken.

The second round of dubs went pretty badly, actually. Hated it..took forever. Wall balls and toes to bars unbroken.

Third round dubs went ok. I strung some 5’s and a six in there.  Wall balls unbroken again (tougher) and toes to bar done strict and unbroken.

My Score 161

Picture:

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