Like a tight bra

Squash and lifting.

90 minutes of squash
Chins, 7x3
Captain's chair, 15x3
Dips, 7x3
Bench press, 115x5, 135x3, 155x1

wine and kettle bell overhead lifts..

i am doing my WOD right now. here is the scenario...

-boys are watching Arthur after bram attempted and failed to climb the stairs, resulting in a huge egg on his forhead
-i just had two glasses of wine
-waiting for john to come home with greek dinner

i am all that is man...

Picking up heavy things

My upper body was pretty sore today, so decided to work dead lift.
135x8, 225x5, 255x3, 275x3, 295x1, 305x1, and 225x5x2 snatch grip
Finished up w/ 4 sets of calf raises on Smith machine trying to rehab my foot, 3 sets of wrist rollers, 3 sets of Russian twists w/ 20 lb. medicine ball, and some ab wheel work.

Morning WOD

3 sets of:

Floor presses w/ 25#KB 10 each arm
TGU w/ 10# 5 each side
10 push ups
10 knees to chest

Kettlebell swing tabata

Full tabata with 25lb KB. Chris told me afterwards I was supposed to track my lowest number of reps per set for my score, which I didn't do. I got around 120 total.

100 air squats for time. 4:21. These sucked.

Get well soon, Dr. Crish The Elder!

Pushups/Situps #2

After a busy day yesterday, I decided to let myself sleep in, so I got a bit of a late start on the day. Going to do some more squash or lifting this afternoon, but I figured I'd start the day off with another go at the pushups/situps drill. This time I managed 3 extra pushups in the 2 minutes, but held steady on the situps for 48/59.

In over my head...

My WO today focused on low rep jerks.
Worked my way up from 95 to 155 in 10lb. increments.
Failed at 165, and then backed down to get a relatively easy single at 160.
Followed with:
5 sets of 3 (OK, did 5 on the last set) squat cleans at 135lb. I hate these so much.
3x15 knees to elbows
1K row on C2

I almost fainted

Usually when I read about Crossfit workouts, you guys included, everything seems kind of neat and tidy. Sure there's the occasional "fail," but overall it seems orderly. My WOD today did not feel orderly. Anyway, here it is. (I'm not sure if I have the lexicon right here either).

Attempt snatch balance with barbell. Fail twice. Give up.

Overhead press
45x5, 55x3x2x2x2 (this was when I almost fainted. I think I forgot to breathe)

Squats
55x5, 65x5, 3 sets of 75x5

Deadlifts
95x5
4 sets of 105x3

Randy's 2 minute sit up / push up drill
67 sit ups (no resting)
36 push ups (lots of resting, diminishing form quality)

On how this blog works

I propose that we all always post a new post, with its own header, rather than adding on to someone else's post for that day. I think it's easier to read that way and notice when something new is added.

APFT (- running)

Between Saturday's workout, Sunday's grappling, and moving mattresses this weekend, I'm pretty beat, so I decided I'm getting the day off from any extended workouts. Looking through some workout stuff online though, I came across information about the Army Physical Fitness test (APFT). For those who, like me, hadn't heard of it, it's a test US Army soldiers have to go through at least twice a year, and involves three tests: pushups, situps, and a 2 mile run. There are various restrictions on how you the exercises have to be performed and even on how one can rest during the exercises (e.g., no resting in the down position for the situps). My results today were:

Pushups (2min): 45
Situps (2min): 59

According to this chart, for my age group I scored a 66/100 (minimum passing grade is 60) on pushups and a 72/100 for the situps -- not bad, though I hope to improve it. Since I expect to be tired on many Mondays, maybe I'll try to make this a weekly thing to give myself a progress benchmark.

Well you're not Hard Corps...

Potential monikers for discussion, revision, addition, etc. Developed en route to Alabammy.

Sevier Fitness - Severely Fit

Callus Crew

Groove Greasers

The Press Corps

12 South Sore Core

The WOD Busters

Iron Tribe

The Crush Consortium

Bigger, Stronger, Smarter

The WOD Squad

Real World Fit Club

The Crushing Crew

Sunday vacation WOD

We rode our bikes to an old school metal monkey bar playground at, well, an old school just off the beach.

3 sets pull ups and dips
25 box jumps on bleachers
2 rounds of suicides
5 rounds of a monkey bar circuit
A few skin-the-cats and inversions
Various running and hopping and balancing on school railings and walkways (poor man's parkour)
Afternoon of bike riding and hiking with a short swim along the way.

Saturday workout

Sam, Christine, MacKenzie, Fiona, Randy attending


Worked some on kb cleans, everyone's great at them.

KB high pulls 3x5 each arm
KB OH presses 3x5 each arm
One arm swings 30 each arm as fast as possible
Tabata squats

Everyone fill in their info

Sam:
High pulls 97#
KB OH presses 62x5, 97x3x2
One arm swings - 62#
Tabata squats 6 rounds barbell back squat 95#

Randy:
High pulls, 62lbs
KB OH presses, 39lbs
One arm swings, 39lbs
Tabata goblet squats, 4 1/2 rounds w/ 18lbs KB
Russian twists, 10x2
Chins, 5x3

Then Randy and I did some russian twists and pullups.

It's as humid as hell but everyone sacked up and crushed the workout!

Then the neighbor and I cut down a tree with an axe! Very stupid.

Vacation WOD

Since we're on vacation, today we just ran 2.5 miles, did some sprints and pushups on the beach, and worked on various Oly lift forms using a broomstick here in our cabin. We plan to make up for it by starting to drink early.

Vandy Rec Center

I've been hitting the Rec over the past few weeks to toughen up for grappling and Crossfit. Today was just going to be a squash day, but I figured I needed to beef up my first post here and did a quick workout beforehand:

Chinups (10/8/6 reps)
Bench press (115lbs, 8/7/6 reps)
Captain's chair (20/15/15 reps, and a hard time breathing after)
Dumbbell thrusters (25lbs/hand, 10/5/5 reps)

After that, it was about 90 minutes of squash, trading off with two friends who are new to the sport. Not quite as much running as when I play with Larry since he and I know the angles and strategy a little better, but still a good workout. I'm dreading Sam's plan for tomorrow morning though.

Sam and Mike 7am deadlifting

Sam:
Singles - 315, 365, 415 (fail), 385, 395, 415 (fail)
Ended with 185x20 with overhand grip.

Disappointed in failing on 415 since that's normally what I end with. The first time my body wouldn't listen to me and pull - it's like everything wasn't lined up or something. Then Mike convinced me to drop down so I managed to get a reasonable wo. The 2nd attempt with 415 gor off the ground but it was slipping out of my hands, we're sans chalk so I'm going to blame it on that.

The set of 20 at the end was sweet. Mike's idea and that pretty much felt like a lot of work was done. Originally we were going to overhead press and seated row but we thought to end it there and hit it hard on Saturday.

mac's WOD

i am new to this. i don't have a kettlebell yet. this will be remedied soon by sam giving me the 18 pounder. i believe this will be too light for me very shortly. not bragging if you can back it up. so with that disclaimer out of the way, here is my WOD...

10 "real" push-ups, 3 reps
10 overhead bram-baby lifts, 3 reps
10 squats w/arms overhead (chris showed me this thing and i hate him for it), 3 reps
possibly...dragging boys to park and back in red wagon later

i realize i need to do some more crossfit research. will try to waste more time online looking at various WODs, a la melanie.

Chris' WOD

Fran as Rx'd:
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Time = just under 11:30

First time doing Fran as Rx'd. Lots of stops within sets. Thought about quitting after the first round (too tired, too sore, wah, wah), but I realized that would be letting my teamies from the Hard Corps Tribe down. I don't think I will ever actually enjoy high rep thrusters, but I already respect them.

Chris' WOD - Uptown YMCA Bootcamp

40 min. of high intensity sprint, ballistic, agility training.

My favorite part of today's circuit involved jumping sideways over a step bench, dropping directly into a burpee, then jumping over the next bench in line (I think there were 5 benches). 6 months ago it would have kicked my rear-end, but today I was able to go at it hard, get it done, and not feel overly fatigued at the end.....thanks Crossfit!

Chris: Muay Thai class WOD

Warm up -2 rounds of jump rope 1 min./ 10 roll up to standing

2 - 2 min. rounds on focus mitts: jab, cross, L hook to body, R upper cut

Thai pad drill: 4 punch (J, C, H, C), 2 foot jab, 4 punch, 2 straight knee, 4 punch 2 round kick. Do 5 repeats each with L side forward, and R side forward

20 min. of attack/counter drills with gloves and shin guards

20 burpees


Christine:

DL 135x3x3
OH press (barbell) 45x5, 55x5, 65x5
Russian Twists 2x5 each side with bar.

Sam:

Clean and press ladder to 5, 62# KB
Suitcase KB stepups 62# 5 each side
Chinups 3x3

July 22

Melanie:

Mini WOD for me this morning.

3 sets of:
10 swings with 62-lb KB
10 pull ups
10 push ups

I am excited about doing the swings with the 62-lb--I'm not getting them that high yet but the form is acceptable. For the pull ups I did a mix of jumping pull ups, feet supported and just simply trying to do a real pull up. I haven't been doing push ups lately and it seems they're hard again. Funny how that happens...

Sam:
No workout today but I did a TGU with 95# barbell. Ugly single on each side.

7-21-08

Sam:

TGU 85# Barbell 1 each side
Bent press 97# KB 2,1,1
Snatch Grip DL 185x3, 225x3, 275x1
Overhead squat 95x3x3
Overhand pullups 3x3
Swings 97# KB x10

Then finished up with some wrist rolls (5#), armbars w/ 25# KB, and some calisthenics/Pose drills

The barbell TGU was ridiculous. Surpisingly my weakness was getting up from the lunge position - probably because I usually do them squat style - I must work on this.

Bent presses were more like 1/2 bent presses, 1/2 actual presses - I'm not sure if a lighter weight would help because then I'm pretty much going to be doing straight presses. I need to position my feet and hips better at the beginning of the lift methinks.

I love snatch grip DLs. the first rep with 275 felt fine, the I got stuck 1/2way up with the 2nd. Not in a struggling, shaking way it's just that my body wouldn't move anymore. It was really similar to when I get stuck in conventional DL. Weight goes up to a certain point and I just stop. Part of me feels like I should be able to finish it fine but the other part of me knows that if I straighten any more I'm going to drop it. Kind of a combination of grip and upper back maybe. I think snatch DL will help a lot with my weak point in conventional DLs.

OH squats are feeling more natural. I like them because you really have to keep tensed up in the pocket which is where me and a lot of other people relax and then have to re-tense to come up. I may grease-the-groove with these soon.