"The Chief"

I really wasn't looking forward to this WOD. I new it was going to be similar to the exhausting WODs I did last week. Glad I did it though.

Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute
Repeat for a total of 5 cycles.

ROUNDS PER CYCLE: 4-4-3-4-4

Week 14: Clean and Jerk

This is actually a fun workout. I like how there's so many different moves incorporated in one fluid motion. See video.

Clean and Jerk 3-3-3-3-3 reps

(130-140-145-150-155)

Hiking weekend

Not sure if I can count this as a x-fit workout but I'll post it anyway. Cindy and I went on a weekend trip to Manuel Antonio on the Pacific Coast. Unbelievable place to visit. We did a hike through the state park and up a few challenging hills (where you can see from the pics that we're sweating profusely).

At the top enjoying the view

Hero workout- "Randy"

There's a handfull of workouts that have been named in honor of U.S. Military Servicemen who have been killed in the line of duty. I definitely kept it in mind when pushing through this workout.


75lb power snatch, 75 reps for time

TIME: 12 minutes

Body weight training

I was so sore this morning that I almost didn't go to the gym but somehow I made it. Here's the WOD:

Five rounds for max reps of:

Body weight bench press (wt. 155lbs): 4-3-3-3-4
Pull-ups: 18-17-17-18-18
Body weight back squat: 11-11-11-11-12

"Fight Gone Bad!"

The title says it all. This was another painfully exhausting workout. I don't know how they come up with these but I sure do like them. My wife Cindy joined me for this workout and I was suprised by how well she did. It's always nice to have a partner help push you along.

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)- gym only had 6kg (13lb ball)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)- no row machine so I did 45lb sumo deadlift high-pulls and scored reps

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

TOTAL SCORE: ME-273 CINDY-330

Week 13: "Linda"

Now I know why I was doing all that heavy lifting in the previous workouts. This one really kicked my butt! It took me almost an hour to complete. The woman in the photo below did it in less than 12min. See her video at http://www.crossfit.com/mt-archive2/2008_09.html

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

Deadlift: 175lbs
Bench press: 155 lbs
Clean: 125 lbs

Set up three bars and storm through for time.

3K

Just a little run today.

3K (12.18)

Front Squats

I think Crossfit is getting me ready for some crazy workout. For the last week I've been doing a lot of short heavy lifting workouts. Can't wait.

Front Squats:

3(145-145-145), 3(165-165-165), 3(170-170-170), 3(175-175-175), 3(180-180-180)

Deadlifts

Another short workout for strength.


Deadlifts:

3(210-210-210), 3(260-260-260), 3(275-275-275), 3(280-280-280), 3(285,285,285)

Week 12- Strength Work with Push Press

Today was a short workout day. Just a quick strength test doing the push press. On the third set I was only able to do 150 once then I tried 145 but couldn't push it anymore. So, I finished the final sets with 140.


Push Press:
3(140-140-140), 3(145-145-145), 3(140-140-140), 3(140-140-140), 3(140-140-140)

Crossfit on the beach in Punta Uva

This weekend we took a trip to Puerto Viejo de Talamanca- a little town in the southern caribean part of Costa Rica. We rode our bikes to an awesome little beach about 7km south of town. After finding our spot on the beach I jogged along the water and measured 400m to do the workout of the day (WOD). It was a little tough trying to run fast on semi-hard sand. After the workout we chilled for a while then rented kayaks and rode some nice waves. Had a great time there.

Run 400m
rest 2min
Run 400m
rest 2min

Weighted Pull-ups

I have to say today was an easy workout day. Still challenging but without the pain!

Weighted pull-ups 1(35lbs)-1(45)-1(65)-1(65)-1(65)-1(65)-1(65) reps

"Nasty Girls"

I definitely wasn't looking forward to this one. My legs and ass were too sore from the previous workouts with squats. It turned out that the soreness went away for the entire workout- it actually felt good. I also had to substitute the muscle-ups with pull-ups & dips.

3 rounds for time of:

50 Squats
7x 3 pull-ups followed by 3 dips
115 pound Hang power cleans, 10 reps

Time: 30 min.

Fun Workout

Had a hard time with the head stand push ups but I finished them. I think the burpees were the hardest part......especially after all the squats I've been doing the last few days.


For time:
30 Handstand push-ups
40 Pull-ups
50 dumbell swings, 45lbs
60 Sit-ups
70 Burpees

took me about 35 minutes

Week 11: Short workout- squats

I screwed up on this one. I did back squat but I was supposed to do front squats. Must not have been paying attention when reading the WOD. Anyway, I still got a good hard workout. I started off too heavy so I lowered the weight by 20lbs.


Squat 10 (205, 5x & 185, 5x)-10(185)-10(185)-10(185)-10(185) reps

total weight lifted: 9350lbs

"Murph"

This was another killer. I felt good in the first mile and the other excercises but the last lap of the second mile my body was starting to shut down. I could feel my muscles starting to tighten up just before I finished. My final time was 56 minutes- way too slow.

For time:

1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

More running!

I love to run but I have to admit it's probably harder than all the other exercises. I think I did ok on this one but probably could've done a little better.

For time:
Run 800 meters
80 pound Shoulder press, 21 reps
Run 800 meters
80 pound Push press, 21 reps
Run 800 meters
80 pound Push Jerk, 21 reps

24.06 (minus 3-4 minutes for having to reset my weights after they were taken while I was running)

"Angie" (another workout named after a woman)

Struggled a little on this one but I finished it. I forgot my watch but I'm guessing it took me 25 minutes to complete.

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

WEEK 10: "Helen" (that's the name of the workout)

After running a hard 10k the other day, I wasn't sure I'd be able to do this workout. It was difficult (like most) but I completed it in decent time.

Three rounds for time:

Run 400 meters
45lb dumbell swing X 21 swings
12 pull-ups

TIME: 14.38 (inlcudes jog/walking to and from the gym and track- about 1.30)