Back Squats and Dips

WU:
Walk 200 @ 4mph
Run 400 @ 7mph
10 push ups
10 sit ups (unanchored, hands on ground)
10 pull ups (assisted 30# unbroken)
Squats: 10 x air, 10 x 95#, 5 x 135#

WOD: 100422
Pack scale
5 rounds for time and load:
3 back squats
15 dips

Used 185# for squats. Probably a little lighter than the intent of this WOD would have called for.
First set of dips unbroken. Rest were broken, devolving into broken and assisted. Squats were fast, dips took forever.

14:45

CD:
20 incline sit ups
Yoga4
Run 400 @ 6mph
Walk 400 @ 4mph

Cleans on the minute

WU:
Walk 200 - 4mph
Run 400 - 6.5mph
Dynamics
10 push ups
10 incline sit ups
10 assisted pull ups 30# (unbroken)
10 dips
Cleans: 5x45#bar, 3x95#, 2x115

WOD: 100420
Clean one rep every minute on the minute for 15 minutes.

I used 135# for all reps.

Kept it light and stayed at one plate because I'm still a noob working on form. Like most other oly work I've done so far, I split my legs out too wide on the jump. Did a 16th rep (at the 15 min mark) for good measure.

CD:
Kipping practice: 3x10 jumping kips
Yoga4
Run 400 - 6mph
Walk 200 - 4mph

Walking lunge, squats, back exts

WU:
Walk 200 - 4mph
Run 400 - 6.5mph
Dynamics
10 squats
10 push ups
10 sit ups
Assisted pullups 20#, kipping practice: 5, 3
10 dips

WOD: 100419
Pack scale
Walking lunge 75 feet (25 steps)
35 squats
15 back extensions

13:54

CD:
Jog 400 - 5.5mph
Walk 400 - 4mph
Yoga4

Legs were very heavy on the cool down. Will be sore from this one.

Pull ups, Sprints, HSPU

WU:
Walk 200
Run 400 - 6.5mph
10 push ups
10 incline sit ups
3 assisted pull ups
10 dips
2 50m strides, 1 50m sprint
DB Shoulder Press 3x35#, 3x45#

WOD: 100418
Complete as many rounds in 12 minutes as you can of
50 pound dumbbell Weighted pull-up, 3 reps
Sprint 50 meters
3 Ring handstand push-ups

I did 3 unassisted pull ups on the first round, had to assist the others progressively from 10# to 20#. For HSPU, I subbed handstand hold 30sec + 3x40# DB shoulder press.

Did 5 rounds, except time expired after handstand hold but before shoulder presses.

Lost a lot of time going inside to outside and back.

CD:
Run 400 -6mph
Walk 400 -4mph
Yoga4

Row 4 x 500

WU:
Run 400 (6.5mph)
Dynamics
10 SDHP
10 push ups
10 incline sit ups
10 assisted pull ups 30#
10 dips

WOD: 100416
Row 4 x 500 with 3 min rest in between.

2:12
2:22
2:20
2:12

CD:
Walk 400 4mph
Yoga4

"McGhee"

THURSDAY 100415

“McGhee”

Complete as many rounds in 30 minutes as you can of:
275 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box

Big Dawgs
as Rx’d

women - 185

The Porch:
Complete as many rounds in 20 minutes as you can of:
275 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box

-or-


Complete as many rounds in 30 minutes as you can of:
225 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box

Women - 155

Pack:
Complete as many rounds in 20 minutes as you can of:
185-205 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 20 inch box

Women - 95-115

Puppies:
Complete as many rounds in 20 minutes as you can of:
45-65 pound Deadlift, 5 reps
13 Push-ups (progressions okay)
9 Box jumps, 15-20 inch box

Buttercups:
Complete as many rounds in 15 minutes as you can of:
pvc-25 pound Deadlift, 5 reps
10 Push-ups (progress
9 Box jumps, 12-15 inch box

Me:
WU:
Walk 200
Run 400
Dynamics
10 push ups
10 sit ups
10 dips
10 assisted pull ups (30#)
Deadlift: 10x45#, 8x95#, 5x135#

AMRAP in 20 mins:
185# deadlift, 5 reps
13 push ups
9 box jumps (using aerobic step)

6 rounds

CD:
Run 400 5.5mph
Walk 400 4mph
At home:
Yoga4

Filthy Fifty...er, 35

Rx:
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Big Dawgs:
As rx’d

Pack:
For time:
35 Box jump, 18-20 inch box
35 Jumping pull-ups
35 Kettlebell swings, 1 pood
Walking Lunge, 35 steps
35 Ab-Mat Sit-ups
35 Push press, 45 pounds
35 Back extensions
35 Wall ball shots, 14-20 pound ball
35 Burpees
35 Standard Jump Rope Jumps

Puppies:
For time:
20 Box jump, 10-15 inch box
20 Jumping pull-ups
20 Kettlebell swings, 12kg
Walking Lunge, 20 steps
20 Ab-Mat Sit-ups
20 Push press, 25-30 pounds
20 Back extensions
20 Wall ball shots, 10-16 pound ball
20 Burpees
20 Standard Jump Rope Jumps

Buttercups:
10-15 Box jump, 10-15 inch box
10-15 Jumping pull-ups
10-15 Kettlebell swings, 12kg
Walking Lunge, 10-15 steps
10-15 Ab-Mat Sit-ups
10-15 Push press, 20-25 pounds
10-15 Back extensions
10-15 Wall ball shots, 10-16 pound ball
10-15 Burpees
10-15 Standard Jump Rope Jumps


WU:
Run 400
Dynamics
10 push ups
10 incline sit ups
10 dips
10 assisted pull ups
10 squats

I did pack with subs:
For time:
35 Box jump, (with aerobic step)
35 Jumping pull-ups
35 Kettlebell swings, 35# DB
Walking Lunge, 35 steps
35 Sit-ups
35 Push press, 45 pounds
35 Back extensions (machine)
35 Thrusters w/45# bar instead of Wall ball shots, 14-20 pound ball
35 Burpees
35 Lateral jumps over ~4" hurdle instead of Standard Jump Rope Jumps

~42mins.

CD:
Yoga4
Run 400
Walk 400

Snatch Balance

WU:
Run 400 (6.5mph)
Dynamics
10 push ups
10 incline sit ups
10 dips
10 assisted pull ups (30#)
10 squats
10 burpees

Snatch Balance
10 with lat pull down bar, approx 5#
5 with 45# bar
3 with 65#
2 with 85#
WOD with 95#:
1-1-1-1-1-1-1

CD:
10 push ups
10 incline sit ups
HM
SS
SK
T
Run 400 (6mph)
Walk 400 (4mph)

Never done snatch balance before so kept the weight low. I tend to widen my stance too much on the catch. Felt good, though.

Rest day tomorrow.

"Erin"

Rx:
Five rounds for time of
40 pound Dumbbells split clean, 15 reps
21 Pull-ups

BX:
Big Dawgs:
as Rx’d

Women - 30#

The Porch:
Three rounds for time of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups

Women - 30#

Pack:
Five rounds for time of:
25-30 pound Dumbbells split clean, 15 reps
21 Pull-ups

Women - 20#

Puppies:
Three rounds for time of:
10-20 pound Dumbbells split clean, 15 reps
21 Beginner Pull-ups

Buttercups:
Three rounds for time of:
5-15 pound Dumbbells split clean, 10 reps
15 Beginner Pull-ups


Me:

WU:
Run 400 (7mph)
Dynamics
10 push ups
10 incline sit ups
10 dips
10 assisted pull ups (30#)
10 squats

WOD:
Four rounds:
15 split cleans with 25# dumbbells
21 jumping pull ups

Had to break up the pull up sets into 11-10.
~20 mins

CD:
Run 200 (6mph)
Walk 200 (4mph)
At home:
HM
SS (single extended stretch)
T

Was pressed for time so didn't complete 5th round and full yoga quartet.

Back Squats and Handstand Walks

WU:
Run 400 (6.5mph)
10 push ups
10 incline sit ups
10 dips
2 unassisted pull ups
8 assisted pull ups (30# plate)
10 squats
attempts at wall runs, wall walks.

WOD:
Rx:
Five rounds for time of
135 pound Back squat, 20 reps
Handstand walk 20 yards

BX Scaling:
Big Dawgs:
as Rx’d

women - 95#

Pack:
Five rounds for time of
95 pound Back squat, 20 reps
Handstand walk 20 yards

women - 65#

Puppies:
Three rounds for time of
25- 45 pound Back squat, 12 reps
Handstand walk 12 yards

Buttercups:
Three rounds for time of
pvc-15 pound Back squat, 12 reps
Handstand walk 12 yards

Subs for handstand walking:
Puppies and Buttercups might use bear crawls or wheelbarrow walks

Pack a few subs might be
1. Handstand holds for time
2. Kick up to a handstand with your back to the wall and using the wall for support walk sideways down the wall
3. Walk up and down the wall as shown here
http://www.youtube.com/watch?v=K7DaRCQh0lY
4. Wall runs, either facing the wall or back to the wall as shown here
http://www.youtube.com/watch?v=1okSA32sFWs

I did 5 rounds of 20 squats and 3 wall walks. Squat weights:
65#-85#-95#-95#-95#
~17mins

CD:
Run 400 (6mph)
Walk 400 (4mph)
HM
SS
SK
T
At home: mow lawn.

"DT"

WU:
Walk 400 (4mph)
Run 400 (6.5mph)
Dynamics
10 push ups
10 incline sit ups
10 dips
8 assisted pull ups (30# plate)
10 squats

WOD: 100408
Rx:
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

Rec'd scaling:
Big Dawgs:
As Rx’d

women - 105#

The Porch:
Three rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

women - 105#

Pack:
Five rounds for time of:
95-115 pound Deadlift, 12 reps
95-115 pound Hang power clean, 9 reps
95-115 pound Push jerk, 6 reps

women 65-75#

Puppies:
Three rounds for time of:
35-45 pound Deadlift, 12 reps
35-45 pound Hang power clean, 9 reps
35-45 pound Push jerk, 6 reps

Buttercups:
Three rounds for time of:
pvc-25 pound Deadlift, 12 reps
pvc-25 pound Hang power clean, 9 reps
pvc-25 pound Push jerk, 6 reps


I chose to be a woman in the "pack" and did 5 rounds at 65#.
~17min.

CD:
Run 400 (6mph)
Walk 400 (4mph)
At home:
Half moon
Sun Salutation
Standing Knee
Triangle
Ice hammies

Saturday rest day tomorrow!

Puppy scale

WU:
Run 400 (6mph)
Dynamics
10 push ups
10 incline sit ups
10 dips
2 x unassisted pull ups, 5 x assisted w/30#
10 squats

WOD: 100407
For time:
Row 500
150 DU
50 Burpees

I scaled this to:
Row 500
30 lateral jumps over 6" step box
20 burpees

~11min

CD:
Half Moon
Sun Salutation
Standing Knee
Triangle

Overhead Squats

WU:
Run 400 (6.5mph)
Dynamics
10 push ups
10 incline sit ups
10 dips
10 pull ups (assisted w/30# plate)
10 squats

WOD: 100406
OHS 5-5-5-5-5

Used 45#-55#-45#-45#-45#

When I went up in weight for the second set, felt a twinge in my hammies, and my form went out the window, so I dropped it back down. Had to ice the hams after the DBC&Js on Monday, so didn't want to push it.

CD:
10 push ups
10 incline sit ups
Run 400
Walk 400
Half Moon
Sun Salutation
Standing Knee
Triangle

Joined Workout Anytime

WU:
Run 400
Dynamics
10 push ups
10 sit ups
10 dips
10 back extensions (on machine)
5 air C&Js

WOD: 100404

For time:
10 Dumbbell Clean & Jerks
1 Weighted pull-up
9 Dumbbell Clean & Jerks
2 Weighted pull-ups
8 Dumbbell Clean & Jerks
3 Weighted pull-ups
7 Dumbbell Clean & Jerks
4 Weighted pull-ups
6 Dumbbell Clean & Jerks
5 Weighted pull-ups
5 Dumbbell Clean & Jerks
6 Weighted pull-ups
4 Dumbbell Clean & Jerks
7 Weighted pull-ups
3 Dumbbell Clean & Jerks
8 Weighted pull-ups
2 Dumbbell Clean & Jerks
9 Weighted pull-up
1 Dumbbell Clean & Jerks
10 Weighted Pull-ups

Use 25, 45, or 65 pound dumbbells. Use one of the C&J dumbbells as the load for the weighted pull-ups. Placing the dumbbell between legs crossed at the ankles works very well.

I used 25s for the DBC&Js, completed all sets. Pull ups were assisted, first with slight jumps, then on machine, increasing the plate weight as the sets got longer: 50#, 60#, 70#. Had to break up the last couple sets. Really took my time to make sure I could get thru all reps, and eventually I did.

~35min.

CD:
Half Moon
Sun Salutation
Standing Knee
Triangle
Wash a billion baby bottles

Rest day tomorrow.

Lakeside HS Track on a Sunday Morn

WU:
Run 400 (slow)
5 x pull ups (slight jump)
10 push ups
10 sit ups
10 squats
Dynamics on track

WOD: 100403
Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters

Total time: 28:45

Had splits on my watch, but it went on the fritz before I could record. Here's my best guess from memory:

1600: 9:27
1200: 7:00
800: 4:26
400: 1:52

Not great, but considering my muscle fatigue from first week of xfit, and general out of shape-itude, this is a good baseline for future improvement.

CD:
Walk 400
Stretch calves, achilles, quads
Half Moon
Sun Salutation
Standing Knee
Triangle

Yard work later in the day wore me slap out:
Mow back
Pull down kudzu from fence
Lay stones under shed
Water grass and hydrangeas
Hose pollen off car, stoop, and stairs

Cool down from that with the final round of the Masters and a few cold Sammy Adams.

"Tabata Something Else"

Guest visit to BTB XFit Poncey. They are 8 days behind the official Xfit website's WODs. I'm going to stick with their schedule from now on.

WU:
Run 400
Dynamics
2 sets of shoulder rolls in push up position
Wheelbarrows
10 squats
10 push ups

WOD:
32 intervals of 20 sec of work followed by 10 sec of rest. 8 intervals each of pull ups, push ups, sit ups, squats. Finish all sets of an exercise before moving to the next. No breaks in between exercises.

Scaled by doing jumping pull ups. Otherwise as rx'd.

Pull ups: 16, 14, 10, 8, 10, 9, 9, 10 = 86
Push ups: 10, 9, 5, 3, 3, 2, 3, 3 = 38
Sit ups: 4, 4, 6, 5, 5, 3, 4, 4 = 35
Squats: 12, 11, 9, 9, 8, 8, 8, 12 = 77

Total reps: 236

CD:
Kissed the clown.
Yard work at home

Before bed:
Half Moon
Sun Salutation
Standing Knee
Stretch quads, calves, achilles
Triangle

"DT" Properly scaled

WU:
Run ~400 (around bldg, haven't clocked it yet)
Dynamics (Heels, toes, lunge/twists, butt kickers, toy soldiers, can openers)
10 pushups
10 situps
2x5 pullups (assisted w/ 30# plate)
2X5 dips
10 squats

WOD:
For time, 3 rounds of
12 deadlift
9 hang powerclean
6 push jerk

45# - 55# - 65#
~8:30

CD:
Half moon
Sun Salutation
Standing Knee
Triangle
Run 400 (6mph), walk 400 (4mph) (treadmill)

Took it light to work on form and build strength. Rx was 5 rds of above reps with 155#. Scale for pups was as above w/ 35-45#, but 45# was a little awkwardly light, so I went a little heavier than that. Feel good. Back pain gone. As bad as I felt after yesterday's WOD, I woke up feeling good. Rest day tomorrow!

Should've scaled it

Dude, today throttled me.

WU:
Run 400 (6.5mph)
Dynamics: Toes, heels, lunge/twists, butt kickers, toy soldiers, can openers
10 pushups
10 situps
10 dips
10 pullups (assisted w/30# plate)
10 shoulder press with detached lat pulldown bar

The WOD sounded simple enough (to a n00b like me):

For time:
Row 500
150 Double Unders
50 Burpees

Didn't have a jumprope (and I'm sure I can't do DUs well anyway) so I subbed tuck jumps. Holy shit. I was totally gassed after 20 TJs. Got thru the 150 eventually, breaking it up into sets of roughly 20, finishing with a set of 30. The burpees, on the other hand, were a lost cause. Did 3, then yuked and quit. Got home and collapsed on the floor unable to move for about a half hour out of fear of more yuking.

Afterward, I found the link on the xfit website for the Brand X scaling. For "puppies" I should have done this:

For time:
Row 250-500
30 DU
20 Squat thrusts

Now that would have been doable. I'm following their scaled WODs at least for a while. They have 3 main levels (puppies, pack, big dawgs). It shouldn't take too long to get to the pack.

Before bed:
Half Moon
Standing Knee
Sun Saluation
Triangle

Back feels great. Body feels exhausted.

Let's try this CrossFit nonsense

Got a week's free pass to Workout Anytime right around the corner. Checking it out.

WU:
Run 400 (6.5mph)
Dynamics: Toes, heels, lunge/twists, butt kickers, toy soldiers, can openers
10 pushups
10 situps
10 dips
10 pullups (assisted w/40# plate)
10 back extensions

WOD:
Overhead Squat 5-5-5-5-5 reps

Went very light with these because I'm just starting out: 45# bar only.

Cool Down:
Half Moon
Sun Salutation
Standing Knee
Triangle
Run 400 (6mph)
Walk 400 (4mph)

Feels good. Back getting better, still a little tight.

Let's get physical

M/31/5'10/192

Been wanting to get in shape for quite some time. Figured a daily log might help me stick with it. Back has been hurting for a few days (quadratus lumbarum is locked up). Pain got intense today, probably because I have gotten away from yoga. My theory is that if I at least do a Half Moon and a Triangle everyday (along with sleeping with knee pillows), the pain stays away.

Started with some of my old standards on the Wii today, plan to start CrossFit tomorrow.

Wii Fit
Super Hula Hoop - 10 mins
Half Moon
Sun Salutation
Standing Knee
Triangle
Spine Extension
Gate

Seemed to help back some, but pain not eliminated.