Catching up

2 of the past 4 days spent in the car, but we did manage a family WO on Sunday:

An assortment of running drills, to work on form, followed by practicing rail vaults and a few other things in hopes of one day doing a little "free running" w/o looking like a total spaz. I also did some pull ups and one hand stand (inner ear problem stopped this activity cold...).

Monday ran 1.5-2 miles and then played in the pool.

Tuesday, after getting home from FL, played with the 53lb. KB - swings, clean & press, and then did some BUPs and TGUs with the 25.

Today plan to do 5 rounds of 10 pull ups, 10 ring dips, and 20 squats, before loading up and heading to Jackson for a NYE gig.

Cheers!

Sam Tuesday - Push

Bench 2x8@272.5 (8, 6)

Squat 2x8@272.5

Pause close-grip bench 2x5@185

BB Curl 8@95, 6@105

Sam Monday - get up

Arm bar/getup/windmill/OH squat series

3/side with 35# KB

TGU lunge style

2/side@97

TGU Squat style

3/side @62

KB swings

5/side with 97

2x10@97

Holidays with the Crishes

Well, we haven;t posted our wo's in a while.

From what I remember I did a push wo 

Bench 2x8@260

Squat 2x8@260

OHP 3x3 135, 155, 175

A pull wo today

DL 2@425

Speel DL 6x3@350

Chins 2x7

Christine did squat wo 

Squat 2x8@112.5

A bench one

Bench 2x8@82.5

KB C+P 2 ladders to 5 w/ 18#

and a pull one today

DL 2@212.5

Speed DL 6x3@175

Yates rows 2x5@95

BB curls

There were some abs stuff in there and some KB stuff on the off days

For the WoW we all did random stuff - I did various KB snatches with the Moran's new 53; Melanie did KB stuff, DL, and squat; Chris did DL and weighted pullups; Lee id KB stuff, DL, and squat; Mac did KB and squat.

Chris Monday

Did the "Cindy" WO today. As many rounds as possible of the the following in 20 min.:
5 pull ups
10 push ups
15 squats

She seemed kind of easy at first, but the more I got to know her, the more I realized she is a bit sadistic and will have you begging for mercy after only 10 minutes. On the up-side, I got 19 rounds, which is 3 more than the last time (6/1/08). All sets unbroken, but had to walk around a little between rounds toward the end of the 20 min.

Melanie: Monday

25 25# KB swings

Bench: 45 x 5; 70 x 10; 70 x 9
No. 9 was hard and I didn't go for No. 10 as I wasn't using a spotter. Next time.

Close grip bench: 45 x 2 x 8
Will add weight next time.

Squat: 45 x 5; 65 x 5; 90 x 2 x 10
Suddenly, 90 seconds between sets seemed kind of short instead of too long! Funny how that happens!

OH Press: 45 x 2 x 8

Abs: 5 minutes of half-hearted bus-drivers with medicine ball and crunches on big ball

Christine Sunday

Pre-WoW

DL 2@200

Speed DL 3x8@162.5 90 sec in between

WoW

Chris, Melanie, Lee, Sam, and Christine attending

KB windmills 2x5

KB C+P 2 ladders to 5

Goblet squats 2x5

Swings 3x10

Karen Sunday

DL 2@135
Speed DL 3@105 8 sets - really good form, I think.
Pull-ups, 12 lb assist, 7, 5, 5; 18 lb assist 5
20 mins of abs
20 mins of treadmill walking

Sam Saturday

DL 2@396.5

Speed DL 8x3@325 90 seconds rest (5 conv. 3 sumo)

Chins 2x6

Melanie: Friday

Walking from my office to med center, picking up free frozen turkey, carrying it back to my office.

Rest day / Schmestday

Ok, let's see...what doesn't hurt today? Chest? Oh, OK, maybe some bench...
After warm up did 3 sets of 10 @135 fast w/ about 1 min. rest between sets, followed by 3 sets of 6 (same weight) close grip bench, also focusing on quick movement.
Then 3 x 30 sec. handstand against the wall.
Followed up with judicious stretching w/ dowel to improve shoulder flexibilty for OH squat and snatch. Finally can get the bar aft of my scapulae at the bottom of an OH squat.
Felt good, but my forearms still hurt from last Thursday's WOD, so I've been slipping on grip work.

Sam Thursday

Bench 2x10@245 (10,8)

Squat 2x10@245

Front Squat 2x5@135

KB floor press 2x5@97

KB swings 2x10@97

BB Curl 2x10@95

Christine Thursday

Squat 2x10x106

Curls

Melanie: Thursday

25 25#KB swings

Deadlifts
5 x 45; 3 x 95; 1 x 135; 2 x 165; 8 x 3 x 135
Did the 135's with overhand grip. No problem, but my form is still not great on the heavier weight. Worked on doing everything properly, but could benefit from some more coaching.

Row for 5.5 minutes. SRM was around 28... I really am not sure what that means.

Pull ups: 3 x 3 jumping

Turkish Get Ups: 5 each side with 20#KB

I have a bit of beef with this workout, and that is that it seemed to take forever, what with the waiting 90 seconds and all between sets. But that's not what I'm upset about. It seems that I've found those 4 lbs. Sam lost and then some. And it's not new muscle either, but too many Christmas and Thanksgiving goodies! Undergrad Melanie not happy! Undergrad Melanie freaking out!

Karen Thursday

First, I need to say that I am especially heavy today. I think there is something wrong with gravity.

I went to the Rock climbing gym to work out, so I climbed after I did this:

Bench 62#
2 sets x 10 reps - easy peasy
Close grip bench 45#
2 sets x 8 reps - easy peasy
Squat 80#
2 sets x 10 reps - pretty easy
OHP 45#
2 sets x 8 reps - hard hard hard, I push pressed the last 4.
Abs
A whole mess of different stuff.

Chris Thursday

Jason, Carter (a recent xfit convert), and I went to the d.t. Y to squat. Upon our arrival found that ALL the plates had been taken away in anticipation of replacements (didn't know plates would wear out...silly me). So we punted, and after a few sets of OH squats w/ bar only, did 3 rounds (15, 12, 9 reps each) of:
DB clean & press - 40lb. each hand, full squat clean to essentially a thruster. These sucked.
24" box jumps (after measuring the box, realized I've been over estimating jump height)
pull ups

The pull ups and the last round of box jumps were the only parts I was able to do straight through.

Christine Tuesday

Bench 2x10@80

KB C+P 2 ladders to 5 with 18#

Leg raises 3x10

BB Curl 3x10@45

Melanie: Wednesday

Ran 2.84 miles in a slow-that-felt-fast-because-I-thought-I-was-running-more-than-3-miles 31:04 minutes.

Found out my true distance after a friend showed me this handy dandy tool:
http://www.mapmyrun.com/map-run/united-states/tn/nashville

Speaking of running, there's a 5K Resolution Run 10 a.m. New Year's Day that starts at the Country Music Hall of Fame. I am thinking of doing it. And I really want to do the Zoo Run Jan. 24, particularly because it will give me an excuse to buy tiger-striped leggings or if the Good Lord is willing a tiger-striped unitard!! What do you say, haters? Want to join me for either of these?

Chris Wednesday

Intervals on stationary bike:
8 x 1 min. as hard as possible/30 sec. easy spin
Total time w/ warm up and cool down was 20 min.

Then, 5 rounds of
20 sit ups
20 back extensions

Finished with 2 x 20 sec. L-sit w/ parallette bars

Karen Tuesday and Wednesday

I'm starting the new workout routine with Melanie and Sam, and I figured I'd better figure out what my max weights are for deadlifts, bench, and squat.

I did this at the climbing gym after climbing. We noodled around with weights for an hour.

Her are my maxes:
Bench 87.5
Squat 115
DL 135 - I may be doing these wrong. There was a lot of talk about using legs vs. back.

I also did 2 sets of 8 OHP with 45 lbs, some pullups (2) on hangboards, and some other stuff.

I have my last day with a trainer today, so I'll have my first day of the program tomorrow.

Melanie: Tuesday

Back to the gym for the first time in a week! Starting a new two-day lifting regimen and alternating with CrossFit and running on other days.

I'll post in sets x reps from now on.

25 25# KB swings

Bench
45 x 5; 65 x 2 x 10
No problem

Close grip bench
45 x 2 x 8
No problem

Squat
45 x 5; 65 x 5; 85 x 2 x 10
Last few reps were challenging in both work sets. Really trying to work on my form, puffing chest out, staying on heels, standing all of the way up.

OH Press
45 x 2 x 8
These still aren't easy for me

Decline abs with 20# KB, 3 x 10

Chris Monday

Did some light press, push press, and jerk. Then 5 rounds of:

5 reps 275lb. deadlift
10 burpees

time somewhere around 6 min.

Finished with 4 sets of 10 KTEs

Christine Sunday

DL 2@200 (1)

Speed DL 8x3@160 (4 conventional, 4 sumo)

Leg raises 

Sore Corps Sunday

Light turnout in part due to the Crishmas party on Saturday night, but we did have a returning member (Lisa) and a new member (Lee) show up.
Went over some basic kettlebell movements, then did 3 rounds of:
10/arm split cleans w/ DB or KB (weight scaled)
10 zercher squats w/ caber or slosh pipe
15 burpees

I did a muscular endurance WO about an hour later - digging 3 - 36" deep holes for pull-up/ring bar posts. Did not have time to buy the posts and concrete on Sunday tho. Next weekend hopefully, and certainly in time to "ring" in the new year.

Sam Saturday

DL 2@375

Speed DL 8x3@300 90 sec in between (4 conventional, 4 sumo)

Chins 2x5

Hanging leg raises 3x10

Christine Friday

Squat 2x10@106

BB Curls 2x10@55

Leg raises 2x10

Karen Friday

Supersculpt class.
I used more weight than the teacher. Ha.

I'm going climbing tomorrow outside in Blowing Rock. I was supposed to try to come to Nashville this weekend, but Chris has a release next week, so he didn't want me to buy plane tickets in case he needs me to come home and watch the kiddies.

Chris Friday

3 rounds of:

50 - 24" box jumps
21 - 185lb. deadlift
30 - pull ups

time = 28 min.

Was not really looking forward to this one, after yesterday's WO. Forearms were already sore. I could not do any pull ups with palms facing out halfway into the last round! Taking tomorrow off.

Christine Thursday

18# KB snatch ladder to 5

3x10@45 bbell curl

Karen Wednesday and thursday

Climbing Gym Wednesday

Personal Trainer Today

Chris Thursday

I used to think I liked nasty girls, but now I'm not so sure...
Today's xfit WOD - "Nasty Girls" was 3 rounds for time of the following:
50 squats
7 muscle ups
10 - 135lb. hang power cleans

I subbed 3 pull-ups+3 dips for every muscle up, and after the first 7 reps of hang cleans, I had to switch to a full power clean. 135 was just too heavy for me.
time = approx. 21 min.

Christine Weds.

Bench 2x10@80

KB C+P ladder to 5

Sam Weds.

Bench 2x10@245

Close grip bench 6@217.5, 3@217.5

Squat 2x10@245

OHP 8, 5@145

BB Curl 2x10@95

This was a much tougher workout than expected. Sore today.

Oh yeah - 3 pushups

Christine Tuesday

KB swings 4x10@44#

Chris Tuesday

Did the crossfit WOD as warm up for kickboxing class.
50 - 40 - 30 - 20 - 10 double unders/sit ups. Took about 12 min.
Then did a little self-defense review followed by combination work on Thai pads, finishing up with about 8 min. of clinch drill.

Christine Monday

DL 3x2, 135, 170, 185

Speed DL 8x3@150 every minute on the minute

KB row 4x10@35#

DB curls 10@20#, 10@20#, 7@25#

Karen Tuesday

35-25-20-15 and 10 rep rounds of:
Double unders -- My invisible jump-rope goes with my invisible plane. I nailed all of them :)
Sit-ups

Climbing gym tonight

Sam Sunday and Monday - 100 days of pushups begin!

Sunday KB snatch 50@44# 5/side

Monday KB C+P ladder to 5@62#

One pushup!

Karen Sunday and Monday

Sunday was this:
Complete as many rounds in twenty minutes as you can of:
15 Pull-ups
15 Ring push-ups
15 Back Extensions
15 GHD Sit-ups
I did 5 rounds - but had to stop a couple of times to get Maddy to stop beating up on Zach - so I did 25 minutes.

Today I worked out with a personal trainer. 2 more sessions...

Chris Monday

Clean & jerk - 1-1-1-1-1-1-1

loads = 115, 135, 145, 155, 165, 175 (fail), 175 (PR!)

Followed up w/ 70 burpees to keep Jason company on his 77th day of the burpee challenge.

I wonder how Sam is doing on his goal to OH squat bodyweight?

Sore Corps Sunday

A light turn out for the Corps. Guess it was too cold (read that in a whiney voice), or people were hung over, or maybe because Sam was not there to inspire. Anyway, attendees were Christine, Stephanie, Melanie, Randy, and me. The WO was devised as an active recovery day - 3 rounds of:
- approx. 600m run
- 5 burpees
- 5 depth jumps (demo - http://www.youtube.com/watch?v=bUGwxx-Cm3M&feature=related )
- 5 - ring dips or push ups if you cannot do dips
- 5 - standing Russian twists with Caber or slosh pipe (demo - http://www.youtube.com/watch?v=54a37b2IFVk )
- 5 - lateral hops (over and back = 1)
- 5 or 10lb. wrist rollers to failure (break down of good form)
- 5 burpees

K-ron Saturday

Fight Gone Bad
I did this at my house so I worked with what I had.

3 rounds
one minute each station

Box Jumps (Step with 2 risers.)
Sumo Deadlift High Pull 47.5#
OH Press 47.5# (I did not get very many of these in a minute 12-10-7. But I was pressing hard.)
Wall ball with a 3 lb ball. (It was as cute as Melanie's ball, I'm sure.)
Up an over the step sideways, then back again.

Chris Thus/Friday

Thursday - 5 rounds of:
15 - 52.5 lb. DB swing
10 - walking lunges w/same DB
time = 4:08
Then, 4 supersets of 5 ring dips/10 KTEs. Dang, ring dips are significantly harder than parallel bar dips.

Friday - fight gone bad (75lb. push press75lb. SDHP, subbed thrusters w/ 2-15lb DBs for wall ball, box jumps were probably only about 18"). Focused on just surviving and did not really keep up with reps. Next time, will score it.
Almost forgot...after FGB, did static barbell holds with 225, 315, then switched to O/U grip for 365, and 405x2 (only about 10-15 sec. each on these last two). Then 3 sets of wrist rollers to failure. Afterwards, forearms felt like Popeye's look.

Karen Thursday & Friday

Thursday
I talked about exercising and thought about exercising. But it was a rest day.

Friday
I did 5 rounds of
10 walking lunges with a 25# dumb bell in each hand (so 50# total, 5 each leg)
15 25# one-arm kettlebell swings on each arm

I don't have a 50# dumb bell even thought this was how the original workout was designed.

Melanie: Friday

Fight Gone Bad, baby.

Three rounds of one minute each:
Box jumps
Sumo deadlift high pull with 35# KB
OH press (Round 1: 20# KBs, Rounds 2, 3: 10#KBs)
Wall ball with 4# medicine ball (so cute)
Row

Rest one minute between rounds.

The whole thing took 19:05 minutes, so an extra few minutes snuck in there switching between stations. I didn't keep up with reps but was pushing it the whole time and got plenty. Laid on the mat for a while afterwards. I realized today that I've started to look forward to laying half dead on the mat as my post-workout reward. After the past three workouts, my quads are complete toast. I'm hobbling, but I feel pretty BA.

Melanie: Thursday

5 rounds of:

10 walking lunges (total, not per leg) holding one 50# dumbell at chest level
15 50# dumbell swings

I did not do this for time, I just tried to get it done and rested between rounds. Didn't think after the first few lunges I'd be able to do it all with 50's but took my time and got it done. They were difficult and awkward. The swings were good--I held the dumbell with both hands horizontally so it required a slightly wider stance than KB swings. Didn't have any energy left for abs after.

Dumbell swing

The WOD includes a dumbell swing, and I can't find a video of it on crossfit. Do they mean kettle bell swing?

This is the workout:

The Porch:
Three rounds for time of:
50 pound dumbbell, walking lunge, 10 alternating steps
50 pound dumbbell, swing, 15 reps

women 35#

Pack:
Five rounds for time of:
35 pound dumbbell, walking lunge, 10 alternating steps
35 pound dumbbell, swing, 15 reps

women 25#

Sam Weds.

Floor press 97#KB 10, 8, 15 sec

Behind the neck seated OH press 135# 12, 6, 12sec

OH tricep press 3x10@45, 65, 65

Rack lockouts 275# 20@Ball level, then drop 1 pin and x10

Pullups 8, 4, 15sec

Melanie: Wednesday

It was Fran for me too, today.

Did the normal warm up stuff including 25 30# KB swings.

Fran: 21-15-9 using 45 # barbell and displacing pull up machine. 8:32. (A PR by far, but it's only the second time I've done it).

Ended with 3 slow and easy sets of 25 GH sit ups. Just GTG.

Felt completely wasted after and had to fight to desire to curl up under a tree and go to sleep on the walk back across campus. Cannot believe last time I did Fran in Sept. I followed it with four sets of bench. I'm glad I've learned the charms of moderation.

Karen Wednesday

For a warm-up, I did one 65# OH press. Who knew?

I also did Fran today, 7 min 45 sec.
I used 45# for the thrusters and did negative pull-ups for all except for the first two.
3 rounds, 15-12-9 reps.

Great job on this, Chris. I'm happy you didn't puke.

Chris Wednesday

Fran - for time
21 95lb thrusters, 21 pull ups
15 95lb thrusters, 15 pull ups
9 95lb thrusters, 9 pull ups

time = 8:50 (PR)
I think my time improved over the last time I did this (a 9:40 on 9/15) more due to determination than increased fitness. God, I hate Fran. No warm up prepares for the absolute suck I feel half way through the first round of 21 thrusters. It's 45 min. since the clock stopped and puking is still a possibility....

Chris Tuesday

Kickboxing class
warm up - basketball OH throw across gym, followed by jump rope:
50 turns, 10 double-unders, 100 turns, 10 DUs, 100 turns, 10 cross overs, 3x(10 turns, 2 DU, 10 turns, 2 Xover)
Spent balance of class working on flinch response/spear concept (see Tony Blauer http://media.crossfit.com/cf-video/CrossFitBlauer_SpearIsBridge.wmv )
and some controls from this position

Christine Monday

Swings - 4 sets of 10 reps with the 44#

Speed bench 8x3x65 (8 sets of 3)

Knee raises 3x10

BAP 2x3

K-ron Monday

OK - reps by sets. I love pink - so I can be pink-o.

OH Press
7 x 3 45 lb

Sam thinks I should set an OH press goal. This is where I am starting. Where should I go? 60#?

So my birthday goal is a pull-up goal of 7 and an OH press goal of 60#.

Climbing gym tonight.

Sam Monday

Windmills 3x3@44#KB
Hindu pushups 3x10
Hindu squats 3x10

So sore - just trying to get some range of motion up in this bitch.

Karen Monday

Tabata Something Else

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.*

*I did take a pee break.

Also, I pretty much met my T-day goal. Chris says I did - I think it was 4.9 pull-ups, but I can call it 5.

I liked having a goal. My birthday is January 14, and I'm going to set some new goals for then. Anyone else? One of my goals will be 7 pull-ups, one will be some sort of ab goal, and one will be something else.

Melanie & Chris - watch your mailbox for something exciting.

Christine Sunday

Squat 5x5, 95, 95, 105, 115(4), 115(5)

BB curl 5x3 45, 45, 55

Clean and press ladder to 5 with 18# KB

Chris - Thus. and Monday

Thursday at the muscle box:
Super set DLs with one-arm KB bench
Deads 135x5, 185x5, 225x5, 275x5, 275x5
Bench 44x5 (each arm), 44x5, then 3 sets of 10 w/44

Monday - single rep press:
95, 115, 125, 135 (PR), 135 (miss), 130, 130
followed up with 3 sets of wrist rollers to failure, neck work, ab work, towel hangs

Sam Sunday

BB curl 95x8, 4, 12sec

Squat 275x6, 3, 15sec

Straight leg DL 275x8, 4, 11sec

single leg calf raises w/ 62# KB

Wrist rolls

 -Also, in the spirit of democracy I'm willing to change my reporting of sets x reps to the commie way the Moran's do it of reps x sets. Anything before this is sets by reps, from here on out it's reps x sets.

I still love freedom though, you pinkos.-

Ah screw it. USA! USA! Sets x reps 4-eva!

Melanie: Wednesday & Saturday

Wednesday was the big max out night at CrishDome! Many, many thanks to Sam and Chris for coaching me and helping me to do this and to Christine for generally ignoring the whole process whilst singing into a toy microphone. And the totals were:

Squat 125*, didn't quite get parallel. 120 was previous PR. Discovered a technique problem that when corrected should hopefully help with squat moving forward.

Bench 95. This was the most exciting feat for me of the evening, as previous max was 85. Again, corrected technique problem. I was doing these totally wrong (not arching my back).

Dead 185. Tried for 205 and failed. Identified technique issue, but will take more work to solve this one.

And then we put the martini in Iron Martini.

Saturday - went jogging in Philly with Chris, I think about 2 miles. I did not reach nor attempt my T-day goal of an 8 minute mile, but still want to do it.