Fight Gone Bad!

Had a great workout today, Fight Gone Bad! Exciting.

Score: 266

Jumping back in

Yikes, finals have a way of throwing everything off. I’ve been working out sporadically, but definitely need to get back to posting here. I’ve improved a couple of lifts while I was away, most notably the bench press. Like most crossfitters I don’t bench that often. Last year my New Year Resolution was to bench over 100lbs — which I did accomplish! Last Saturday I benched 100 for two sets of five! After that I wanted to see what my max was, and I managed one rep of 115. I’m going to try again this Saturday after I’m more rested, I’m pretty sure 125 or so is pretty close.

800 meters

2 laps around a 400 meter track. I’m going to start a running phase of training, 1 track day, one tempo run, one long run a week, with 3 day on, one day off Crossfit. Monday/Wednesday/Friday should be right for running.

So here’s the workout, 4×800m run, for time.

4:56 / 5:05 / 4:36 / 4:46 – Wed, April 2

New Years Goal Reached!

I can do pull-ups! Ok, I can do one pull up, with a day of rest between attempts. Generally I can get 5 singles. Now I’m shooting for 2 consecutive pull-ups by the end of summer. w00t!

5k, and goals

I just finished a 5k run, 32:40, veeery slow. =\   I’m running a 5k this Saturday, another next month and another two months after that one. I want to see how much I can improve between each race. =3 My goal is to run one in the 25 minute run.

Modified Linda

I wondered why this workout is nicknamed “the Three Bars of Death,” but quickly found out why. Ouch! I actually tore a callous on my hand for the first time in probably 6 years, since I quit gymnastics. Wow. I think sets 7,6, and 5 were the hardest.

Linda – 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 reps of the triplet:

Deadlift: 135 lbs

Bench Press: 85 lbs

Clean: 50 lbs

Time: 38:18

Not too bad, I think. I’m just glad I managed to finish.

Modified Joshie

Sweet! I love this workout. Last time I did this I subbed regular snatches for dumbbell snatches, This time I did the dumbbells, scaled down to 20 lbs. I thought my arm would fall off, my fingers were going numb. Subbed jumping pull-ups for L pull-ups. SO it looked like this:

3 rounds, for time:

21 Dumbbell Snatches, right arm – 20 lbs

21 Jumping pull-ups

21 Dumbell Snatches, left arm -  20 lbs

21 Jumping pull-ups

Time: 40:43

Afterward I did 1 x 1 x 1 clean & jerking, I managed 95lbs. I think I may be able to go higher if I tried it fresh . Maybe next week!

Crossfit Total:445

Deadlift: 205 (woohoo!)

Squat: 155 (nothing new, sad!)

Press: 85 (10lb pr!)

I was amazed at how much stomping the feet helps lifting. I don’t know why, it really does help you get aggressive and ready to push yourself. I tried lifting the 85lbs overhead twice, didn’t make it until I started stomping! =) No amount of stomping helped me get 175 for the squat, though. Next time!

Barbara

Thursday 071227
“Barbara”

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely3 minutes between rounds
Times:

7:52
9:07
9:39
8:57
8:59

Pull ups were with 60lbs assistance. I need to start scaling, these workouts are supposed to be done really fast, and I can’t move that fast yet. So I’m going to rely on the BrandX scaling to get the best metabolic effects. I need to shoot for weight I can move fast, not the weight I can move closest to the rx’d weight.

Rest day, finally! I’m limping around school, and need the extra time for final paper drafts…

My page views have really spiked today, I think linking to my website when I posted at crossfit sent several spambots my way. =P