8/16/2009

CrossFit Warmup

Three rounds:
12 Pull Ups
12 Squats
12 Assisted dips
12 Hanging Sit ups
12 Push ups

Mr. Pham's Discipline:

Leg Raises [15, 20, 25]
Squats [15, 20, 25]


Single leg calf raises [25 each leg]

8/15/2009

CrossFit Warmup

Three rounds:
11 Pull Ups
11 Squats
11 Assisted dips
11 Hanging Sit ups
11 Push ups

8/14/2009

CrossFit Warmup

Three rounds:
10 Pull Ups
10 Squats
10 Assisted dips
10 Hanging Sit ups
10 Push ups

Mr. Pham's Discipline:

Leg Raises [10, 15, 20]
Squats [10, 15, 20]
Push ups [10, 15]

Single leg calf raises [2o each leg]

8/12/2009

CrossFit Warmup

Three rounds:
9 Pull Ups
9 Squats
9 Assisted dips
9 Hanging Sit ups
9 Push ups

Mr. Pham's Discipline:

Leg Raises [7,8,9,10,11,12]
Squats [7,8,9,10,11,12]
Push ups [7,8,9,10,11,12]

8/11/2009

CrossFit Warmup

Three rounds:
8 Pull Ups
8 Squats
8 Assisted dips
8 Hanging Sit ups
8 Push ups

8/10/2009

CrossFit Warmup

Three rounds:
7 Pull Ups
7 Squats
7 Hanging Sit ups
7 Push ups

Mr. Pham's Discipline:

Leg Raises [5,6,7,8,9,10]
Squats [5,6,7,8,9,10]
Push ups [5,6,7,8,9,10]

06/23/2009

For time:

Ten 66 yard hill sprints
Slow walk to beginning for rest

24:40

06/22/2009

Three rounds for time:

Walking lunges [100 ft.]
50 squats
20 push-ups

13:56.

06/20/2009

Five rounds for time:

30 squats [50 squats first round]
100 jump ropes

12:19

06/19/2009 - Helen

Three rounds for time:

Run 400 meters
21 Dumbbell swings [25 lbs]
12 pull-ups

15:56

06/18/2009

Five rounds for time of:

30 sit-ups
20 push-ups
10 dips

15:39

06/12/2009

As many rounds as possible in twenty minutes of:

25 calf raises
12 dips
21 sit-ups

10 rounds + 25 calf raises/5 dips

06/10/2009 - Cindy

As many rounds as possible in twenty minutes of:

5 pull-ups
10 push-ups
15 squats


12 rounds + 5 pull-ups

5/18/09 - Tenth Day of Starting Strength

Work sets:

Back squat 3x5 [105]
Shoulder Press 3x5 [85 - Failed]
Power Clean 5x3 [100]

+ Calf Raise 3x15 [50]

I'm resetting on back squats and need to reset on shoulder press.

5/15/09 - Ninth Day of Starting Strength

Work set:

Back squat 3x5 [135]
Bench Press 3x5 [100]
Deadlift 1x5 [155]

+ Calf raise 3x15 [50]

Thinking about resetting my squat.

5/13/09 - Eighth Day of Starting Strength

Work sets:

Back squat 3x5 [125]
Shoulder Press 3x5 [80]
Power Clean 5x3 [95]

+ Calf Raise 3x5 [60]

5/11/09 - Seventh Day of Starting Strength

Work set:

Back squat 3x5 [115]
Bench Press 3x5 [95]
Deadlift 1x5 [135]

+ Calf raise 3x5 [50]

5/08/09 - Sixth Day of Starting Strength

Work sets:

Back squat 3x5 [120]
Shoulder Press 3x5 [75]
Power Clean 5x3 [--]

5/06/2009 - Fifth Day of Starting Strength [Take 3]

Work set:

Back squat 3x5 [110]
Bench Press 3x5 [90]
Deadlift 1x5 [110]

+ Calf raise 3x5 [40]

5/04/2009 - Fourth Day of Starting Strength [Take 3]

Work sets:

Back squat 3x5 [100]
Shoulder Press 3x5 [65]
Power Clean 5x3 [90]

+ Calf Raise 3x5 [30]

5/01/2009 - Third Day of Starting Strength [Take 3]

Day 3:

Back squat 3x5 [90]
Bench Press 3x5 [80]
Deadlift 1x5 [90]

4/29/09 - Second Day of Starting Strength [Take 3]

Work sets:

Back squat 3x5 [80]
Shoulder Press 3x5 [55]
Power Clean 5x3 [80]

+ Calf Raise 3x5 [20]

4/27/09 First Day of Starting Strength [Take 3]

Day 1:

Back squat 3x5 [70]
Bench Press 3x5 [70]
Deadlift 1x5 [70]

Started really low since I haven't worked out in a long time.

2/19/09 - Second Day of Starting Strength [Again]

Day 2:

Weight:

Work sets:

Back squat 3x5 [95]
Shoulder Press 3x5 [65]
Power Clean 5x3 [95]

The past three nights I haven't gotten more than four hours of sleep. I'm waiting for a day when I have adequate rest.

3/16/09 First Day of Starting Strength (Again)

Day 1:


Work sets:

Back squat 3x5 [85]
Bench Press 3x5 [85]
Deadlift 1x5 [85]


So I've decided to start working out again, get back in the groove of things. That means I'm starting over.

2/09/09 Fourth Day of Starting Strength

Day 4:

Weight:

Work sets + GOMAD:

Back squat 3x5 [115]
Shoulder Press 3x5 [70]
Power Clean 5x3 [100]

2/06/09 Third Day of Starting Strength

Day 3:

Weight: 148 lbs.

Work sets + GOMAD:

Back squat 3x5 [105]
Bench Press 3x5 [90]
Deadlift 1x5 [100]

2/04/09 Second Day of Starting Strength

Day 2:

Weight: 151 lbs. [+3]

Work sets + GOMAD:

Back squat 3x5 [95]
Shoulder Press 3x5 [65]
Power Clean 5x3 [95]

The past three nights I haven't gotten more than four hours of sleep. I'm waiting for a day when I have adequate rest.

2/02/09 First Day of Starting Strength

Day 1:

Weight: 148 lbs.

Work sets + GOMAD:

Back squat 3x5 [85]
Bench Press 3x5 [80]
Deadlift 1x5 [85]

First day of Starting Strength. I may have set my starting work sets a bit too low, but this way I have nowhere to go but up.

1/31/08 - Crossfit Total

Post total:

Back squat, 1 rep [185]
Shoulder press, 1 rep [100]
Deadlift, 1 rep [185]

470.

01/16/09

For time:

10 GHD sit-ups
10 hip & back extensions
95 pound thrusters, 30 reps [75 lb, 15 reps]
50 pull-ups

30 GHD sit-ups
30 hip & back extensions
95 pound thrusters, 20 reps [75 lb, 10 reps]
35 pull-ups

50 GHD sit-ups
50 hip & back extensions
95 pound thrusters, 10 reps [75 lb, 5 reps]
20 pull-ups

29:20. Almost met pukie on this one..

01/14/09 Overhead Squat

Overhead squat 3 - 3 - 3 - 3 - 3 reps:

55 + 65 +75 +85 + 95[x2]

Took it easy...people in the gym (that's why I failed the third rep of 95)

01/13/09

For time:

155 lb. power clean, 15 reps [subbed 95 lbs.]
30 ring dips [subbed 20 bar dips]
155 lb. power clean, 12 reps [subbed 95 lbs.]
24 ring dips [subbed 16 bar dips]
155 lb. power clean, 9 reps [subbed 95 lbs.]
18 ring dips [subbed 12 bar dips]
155 lb. power clean, 6 reps [subbed 95 lbs.]
12 ring dips [subbed 8 bar dips]
155 lb. power clean, 3 reps [subbed 95 lbs.]
6 ring dips [subbed 4 bar dips]

17:23

01/12/09

For time, 30-25-20-15-10-5 reps of:

Virtual Shoveling, 45 lb. (subbed 35 lbs. for first 9, 25 lbs. for rest)
Pull-ups (subbed jumping pull-ups for last five sets)

28:18. My back and forearms are fried..

01/10/09

Run 5k for time:

24:04.

I finally did it. Your turn BG.

01/09/09 Front Squat

Front squat 5 - 5 - 5 - 5 - 5 reps

45 + 65 + 95 + 105 + 115[x4]

Took it nice and easy to focus on form.

01/08/09

Ten rounds for time:

3 weighted pull-ups, 45 lbs. [skipped]
5 strict pull-ups [subbed 3 strict]
7 kipping pull-ups [subbed 4 kipping]

14:52

An obvious weakness of mine...

01/07/09 Patrick Does Tabata Something Else

Good job Patty.

39 pull-ups
51 push-ups
91 sit-ups
105 squats

Total: 286

Just watching this made me want to do it. Maybe the next time a running workout comes up.

01/06/09

Four rounds for time:

Run 400 meters
15 handstand push-ups [subbed 55 lb. shoulder press]
15 ft. rope climb, 2 ascents [subbed 30 towel pull-ups]

24:47.

Sorry Darwin

The recent outbreak of posting has been my refusal to study biology and me wanting to keep track of my WODs some other way than using microsoft word. It's done now.

sleep.

01/05/09 Hang Power Clean

Hang power clean 1-1-1-1-1-1-1 reps:

65 + 75 + 95 + 105 + 115 + 125 + 130

01/04/09 Deadlift

Deadlift 3-3-3-3-3 reps

95 + 105 + 115 + 135 + 155

01/02/09 Clean and Jerk

With a continuously running clock do one 135 pound clean and jerk the first minute, two 135 pound clean and jerks the second minute, three 135 pound clean and jerks the third minute, etc...continuing as long as you are able. [subbed 75 pounds]

5 minutes, 3 reps.

01/01/09 "Murph"

For time:

1 mile run
100 pull-ups
200 push-ups
300 squats
1 mile run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you have a twenty pound weight vest or body armor, wear it.

47:40

12/31/08 "Fight Gone Bad!"

Three rounds of:

Wall-ball, 20 pound ball, 10 feet target (reps)
Sumo deadlift high-pull, 75 pounds (reps)
Box jump, 20" (reps)
Push-press, 75 pounds (reps)
Row (calories) [subbed burpees]

Move from each station after a minute. Clock does not stop or reset between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. One point is given for each rep, except on the rower where each calorie is one point.

Roughly 150+

12/29/08 Shoulder Press, Push Press, Push Jerk

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push jerk 5-5-5-5-5

50 + 60 + 65 + 70 +85
55 + 75 + 80 + 90 + 100[failed]
75 + 85 + 90 + 100 + 107.5[failed]

12/28/08 "Michael"

3 rounds for time:

Run 800 meters
50 back extensions [subbed good mornings w/ 15 lb bar]
50 sit-ups

19:47

12/27/08

Complete as many rounds as possible in 20 minutes:

95 pound thruster, 5 reps
95 pound hang power cleans, 7 reps
95 pound sumo deadlift high-pull, 10 reps

5 rounds; subbed 75 pounds for all lifts.

12/25/08 "Angie"

For time:

100 pull-ups
100 push-ups
100 sit-ups
100 squats

22:44

12/23/08 "Eva"

Five rounds for time:

Run 800 meters
2 pood kettlebell swing, 30 reps
30 pull-ups

59:47; subbed 30 pound dumbbell swings.

12/21/08 "Cindy"

Complete as many rounds as possible in 20 minutes:

5 pull-ups
10 push-ups
15 squats

11 rounds, 4 pull-ups

12/19/08 "Filthy Fifty"

For time:

50 box jumps, 24"
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

41:46; subbed 30 lb dumbbell swings, 5 kg medicine ball, 25 burpees, 100 normal jump ropes.

12/17/08

Complete as many rounds as possible in 20 minutes:

Run 400 meters
15 L-pull-ups
15 hip extensions

2 rounds, 400 meters, 15 L-pull-ups, 7 hip extensions.

12/16/08 Split Jerk

Split Jerk 1-1-1-1-1-1-1 reps:

65 + 85 + 95 + 105 + 115 + 125[failed] + 115

12/15/08

Five rounds for time:

275 pound deadlift, 5 reps
10 burpees

7:56; subbed 125 pound deadlift.

12/13/08

For time:

75 burpees

10:41

12/12/08

Three rounds for time:

24" box jump, 50 reps
185 pound deadlift, 21 reps
30 pull-ups

24:46; subbed 95 pound deadlift, 20 pull-ups each round.

12/11/08 "Nasty Girls"

3 rounds for time:

50 squats
7 muscle-ups
95 pound hang power cleans, 10 reps

18:39, subbed assisted bar muscle-ups.

12/09/08 "Annie"

50-40-30-20- and 10 rep rounds of:

double-unders
sit-ups

25:30.

12/07/08

Complete as many rounds as possible in twenty minutes of:

15 pull-ups
15 ring push-ups
15 back extensions
15 GHD sit-ups

2 rounds, 15 pull-ups, 15 ring push-ups, 15 back extensions

12/05/08

For time:

100 squats
2 muscle-ups
80 squats
4 muscle-ups
60 squats
6 muscle-ups
40 squats
8 muscle-ups
20 squats
10 muscle-ups

59:41, subbed 4 pull-ups and 4 dips for each muscle up.

12/04/08

Five rounds for time:

50 pound dumbbell, walking lunge, 10 alternating steps
50 pound dumbbell, swing, 15 reps

17:30, subbed 35 pound dumbbell for swings

12/03/08 "Fran"

Three rounds, 21-15- and 9 reps, for time:

95 pound thruster
Pull-ups

14:30, subbed 65 pound thruster.

11/23/08

Three rounds for time:

21 knees to elbows
1 1/2 pood kettlebell swings, 21 reps
21 push-ups
15 foot rope climb, 3 ascents
20 inch box jumps, 21 reps
21 back extensions
walking lunge, 150 feet

57:55, subbed 30 pound dumbbell swings, towel pull-ups, good mornings.

11/22/08 Clean and Jerk

Clean and Jerk 1-1-1-1-1-1-1 reps

70 + 90 + 100 + 100 + 100 + 100 + 100

Not reliable.

11/21/08 5k

Run 5k:

Two miles, 22:30.
bad day.

11/19/08 "Nicole"

Complete as many rounds in 20 minutes as you can of:

Run 400 meters
Max rep Pull-ups

8 rounds, 400 meters.

11/18/08 Push Jerk

Push Jerk 1-1-1-1-1-1-1 reps

45 + 55 + 75 + 85 + 95 + 105 + 105

11/17/08 "Helen"

Three rounds for time:

Run 400 meters
1 1/2 pood kettlebell swings (21x)
12 Pull-ups

20:08, subbed 25 pound dumbbell swings.