Crossfit Log

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  1. Friday 10/10

    Crossfit Endurance:
    Off

    Crossfit WOD:
    Deadlift 3's, 2's, 1's @ Up to 345x3, 355x2, 370x1

    Medium intensity Met-con: 3 rounds of:
    - 7 Handstand pushups
    - 5 Kettlebell snatches left arm (1.5 pood/53lb), 5 right arm
    - 5 Kettlebell swings left arm (1.5 pood/53lb), 5 right arm
    - 10 Ring dips
    - 10 Pullups
    - 10 Knees to elbows
    ~9:45
    Last edited by Highlanda01602; 10-11-2008 at 09:09 AM.


  2. Saturday 10/11

    Crossfit Endurance:
    Active recovery jog

    Crossfit WOD:
    Off
    •   
       


  3. Rock climbing for my active rest day today
    ADVANCED MUSCLE SCIENCE
    Strongest On The Market
    RECOVERBRO: Est. Post #3222

  4. Nevermind, friend talked me into doing Mr. Joshua.

    "Mr. Joshua"

    Five rounds for time of:
    Run 400 meters
    30 Glute-ham sit-ups
    250 pound Deadlift, 15 reps

    I will be doing 200lbs for the deadlifts though

    SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan. He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor and twin sister Kiki.
    ADVANCED MUSCLE SCIENCE
    Strongest On The Market
    RECOVERBRO: Est. Post #3222

  5. Copycat, that WOD looks great. Important because of the humbling story behind it, and devastating by the looks of it. I did a run/deadlift/some other stuff WOD a little while ago, and heavy deadlifts combined with running is quite the challenge! GHD situps fry the hip flexors, which is another huge factor when trying to stride it out on the runs. Looking forward to getting some on that workout sometime soon as well - hope you enjoyed it!

    And ironically enough, I have "Murph" (w/o 20lb vest however)planned for today! Looks like we'll both be getting our asses handed to ourselves.... going to be great. Endurance WOD's destroy me - hoping to shave off some time off my miserably slow total last time! Get some!

    Sunday 10/12

    Crossfit Endurance:
    Running in WOD

    Crossfit WOD:
    "Murph" (without 20lb vest)
    For time:
    Run 1 mile
    - 100 Pullups
    - 200 Pushups
    - 300 Squats
    Run 1 mile

    Pullups/pushups/squats may be partitioned... 5/10/15 was the breakdown I used, pull/push/squat (20 sets of those equates to 100/200/300)
    Time: 33:49
    Last edited by Highlanda01602; 10-12-2008 at 03:24 PM.

  6. You're a beast! Keep it up.
    NSCA - CSCS

  7. Monday 10/13

    Crossfit Endurance:
    Off

    Crossfit WOD:
    Remedial overhead/core work
    Started overhead pressing, and found my strength to be severly sapped! Murph got me good yesterday. Rounded it off with 5 sets of 90% singles and static holds/light plank work.

  8. I'm still sore from Mr. Joshua and now I'm packing up the house to move so there lots of boxes to lift. No rest I tell ya
    ADVANCED MUSCLE SCIENCE
    Strongest On The Market
    RECOVERBRO: Est. Post #3222

  9. Tuesday 10/14

    Crossfit Endurance:
    Off

    Crossfit WOD:
    5 rounds for time:
    - 21 Sumo deadlift high pulls (95lb)
    - 15 Burpees
    - 9 Thrusters (95lb)

    Time: 19:08


    Copycat... the t-shirt "Rest Later" comes to mind! Hahah.. and with that said...

  10. Wednesday 10/15

    Crossfit Endurance:
    Off

    Crossfit WOD:
    Off
    •   
       


  11. Quote Originally Posted by Highlanda01602 View Post
    Tuesday 10/14

    Crossfit Endurance:
    Off

    Crossfit WOD:
    5 rounds for time:
    - 21 Sumo deadlift high pulls (95lb)
    - 15 Burpees
    - 9 Thrusters (95lb)

    Time: 19:08


    Copycat... the t-shirt "Rest Later" comes to mind! Hahah.. and with that said...
    Yeah the guys at Crossfit SoCal all like to say there's plenty of time to rest when your dead..ll
    ADVANCED MUSCLE SCIENCE
    Strongest On The Market
    RECOVERBRO: Est. Post #3222

  12. Thursday 10/16

    Crossfit Endurance:
    "Tosh Sprints" 2-rounds of:
    Sprint 200m, time taken to complete is rest
    Sprint 400m, time taken to complete is rest
    Sprint 600m, time taken to complete is rest

    Followed by 2 x 200m strides (100m acceleration, 100m sprint)

    Crossfit WOD:
    Light OH press + light back squat work

  13. oooh sprints
    ADVANCED MUSCLE SCIENCE
    Strongest On The Market
    RECOVERBRO: Est. Post #3222

  14. Friday 10/17

    Crossfit Endurance:
    Off

    Crossfit WOD:
    5 rounds for time:
    - 5 x Deadlifts (275lb)
    - 10 x Burpees

    Time: 3:44

  15. Saturday 10/18

    Crossfit Endurance:
    Running in WOD

    Crossfit WOD:
    3 rounds for time:
    - 800m run
    - 30 Thrusters (95lb)
    - 30 Pullups
    Time: 26:11

  16. Quote Originally Posted by Highlanda01602 View Post
    Saturday 10/18

    Crossfit Endurance:
    Running in WOD

    Crossfit WOD:
    3 rounds for time:
    - 800m run
    - 30 Thrusters (95lb)
    - 30 Pullups
    Time: 26:11
    That's a brutal one, great job man!
    NSCA - CSCS

  17. Quote Originally Posted by VolcomX311 View Post
    That's a brutal one, great job man!
    Thanks brutha, I was dragging ass from the start! Thank goodness the weather was absolutely perfect... because I absolutely needed it. I track my times with a chronograph watch so I can compare splits/laps, and my last 800m split was just under 5 minutes, a 10 minute mile pace! Hahaha, I had to giggle when I saw that afterwards... especially when I thought I was running way faster. A headscratcher, to say the least. Really looking forward to working on those endurance WODs... I need em'!

    Sunday 10/19

    Crossfit Endurance:
    Off

    Crossfit WOD:
    Off
    Last edited by Highlanda01602; 10-19-2008 at 08:58 AM.

  18. Monday 10/20

    Crossfit Endurance:
    3 rounds of:
    - Run 1 minute, rest 1 minute
    - Run 2 minutes, rest 2 minutes
    - Run 3 minutes, rest 3 minutes
    Distance: 11 laps + 250 meters

    Crossfit WOD:
    Remedial overhead squats

    Followed by 3 rounds for time:
    - 10 Power cleans (155lb)
    - 10 Kettlebell swings (1.5pood/53lb)
    - 10 Burpee box jumps
    Time: 10:58

  19. Quote Originally Posted by Highlanda01602 View Post
    Monday 10/20

    Crossfit Endurance:
    3 rounds of:
    - Run 1 minute, rest 1 minute
    - Run 2 minutes, rest 2 minutes
    - Run 3 minutes, rest 3 minutes
    Distance: 11 laps + 250 meters

    Crossfit WOD:
    Remedial overhead squats

    Followed by 3 rounds for time:
    - 10 Power cleans (155lb)
    - 10 Kettlebell swings (1.5pood/53lb)
    - 10 Burpee box jumps
    Time: 10:58

    Did you do both those WOD's back to back or with a real break. Together it sounds like a good one. I want to try it.
    ADVANCED MUSCLE SCIENCE
    Strongest On The Market
    RECOVERBRO: Est. Post #3222

  20. Tuesday 10/21

    Off day


    Copycat, no way dude! hahaha... if I do a track session, I do them as early in the morning as I can, which is usually around 0630 or so. Like to wait for the sun to come up a bit to warm things up. Typically my workout will follow around 4-5 hours later. Usually though, running in the morning severly saps my met-con efforts in the afternoon, especially yesterdays. Tough to try to intengrate the two programs effectively, as you want to go with intensity on both. As a side note, I'm going to start taking a few more rest days periodically. Yesterday and the days preceding it.. I was missing target numbers and felt pretty weak all around. Not good! I think I tried to ramp up things a little too fast. Not in good enough shape yet to go follow the full schedule I had initially planned.

    This is something I have to post! Josh Everett, one of the fittest men on Earth, rips through this WOD called "King Kong"... Unbelievable... the guy runs a sub 5 minute mile, a 50 second 400 meter, and has taken 3rd and 2nd at the Crossfit games (07 and 08 respectively). The guy is incredibly inspirational. How he rips that 455 off the ground on that first rep is incredible.. speed and power! You have to check this out -
    http://media.crossfit.com/cf-video/C...shKingKong.wmv

  21. Quote Originally Posted by Highlanda01602 View Post
    Tuesday 10/21

    Off day


    Copycat, no way dude! hahaha... if I do a track session, I do them as early in the morning as I can, which is usually around 0630 or so. Like to wait for the sun to come up a bit to warm things up. Typically my workout will follow around 4-5 hours later. Usually though, running in the morning severly saps my met-con efforts in the afternoon, especially yesterdays. Tough to try to intengrate the two programs effectively, as you want to go with intensity on both. As a side note, I'm going to start taking a few more rest days periodically. Yesterday and the days preceding it.. I was missing target numbers and felt pretty weak all around. Not good! I think I tried to ramp up things a little too fast. Not in good enough shape yet to go follow the full schedule I had initially planned.

    This is something I have to post! Josh Everett, one of the fittest men on Earth, rips through this WOD called "King Kong"... Unbelievable... the guy runs a sub 5 minute mile, a 50 second 400 meter, and has taken 3rd and 2nd at the Crossfit games (07 and 08 respectively). The guy is incredibly inspirational. How he rips that 455 off the ground on that first rep is incredible.. speed and power! You have to check this out -
    http://media.crossfit.com/cf-video/C...shKingKong.wmv
    No video??
    NSCA - CSCS

  22. Hmm, the link works on my screen but I'm often bad with computers so I bet I linked it incorrectly - his video is on today's WOD on the main Crossfit site, http://www.crossfit.com/ So inspirational...

  23. you should try and qual for next years crossfit games. My two buds and I are. Quals are in may. Rest days are def important. They are going to be televised next year and will probably be the last time they are going to be as easy to qual for.
    ADVANCED MUSCLE SCIENCE
    Strongest On The Market
    RECOVERBRO: Est. Post #3222

  24. Wednesday 10/22

    Running:
    Off

    Crossfit WOD:
    "Crossfit Total" - work up to heavy singles:
    - OH press @ 185
    - Back squat @ 315
    - Deadlift @ 385
    Total @ 885

    Copycat, I definitly want to man. I've never been to a competition, but I can only assume that the scene is one to remember for sure. I'd absolutely love to, and I look forward to meeting more Crossfitters. Such an awesome community - would be a fun weekend, regardless of where you compete. I commission in May, so I'm not sure exactly what my plans are, but if I'm open, I'd definitly do it for fun. Those games next year are going to be INTENSE! The turnout this past summer was phenominal, and its only going to get better.

  25. Thursday 10/23

    Running:
    In WOD

    Crossfit WOD:
    5 rounds for time, w/ 20lb vest:
    - Hill run (~350m per lap, ~40m hill)
    - 3 x (5 pullups, 10 pushups, 15 squats)
    Time: 23:48

  26. Friday 10/24

    Off day

  27. Saturday 10/25

    Running:
    Active recovery 3m loop

    Crossfit WOD:
    7 rounds for time, all with 95lb:
    - 5 Thrusters
    - 7 Hang power cleans
    - 10 Sumo deadlift high pulls
    Time: 12:54

    Rest, followed by Tabata pushups to finish

  28. Sunday 10/26

    Running
    4 Medium hill sprints after WOD

    Crossfit WOD:
    Skill work:
    Overhead squat 5's @ Up to 125
    Power snatch 3's @ Up to 125

    Break, followed by 10 rounds for time:
    - 10 Burpees
    - 10 Pullups
    Time: 14:16

  29. Monday 10/27

    Running:
    Off

    Crossfit WOD:
    AMRAP 20 (As Many Rounds as Possible in 20mins):
    - 10 Kettlebell swings (1.5pood/53lb)
    - 10 Box jumps (24")
    - 10 Handstand pushups
    - 10 Deadlifts (225lb)
    - 10 Hang squat cleans (135lb)
    Stopped after 3 rounds... lower back tightness has crippled two of my last three workouts. Very frustrating stuff. Tightness often surfaces after a few days of lower back work, which I have hit in some way or another for a few consecutive days. Not cool man, not cool.

  30. Tuesday 10/28

    Off day
  

  
 

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