WOD - Deadlift 1-1-1-1-1
- 225, 275, 315,
325, 320
Max: 320lbs
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Added by Dan Vig on August 18, 2009 at 11:06pm —
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WOD
- Push press, pull-up intervals
- Alternate, Max reps in 2:30mins
- Record total reps & max round pull-ups
PP: 36, PU:50 / 17
Pain after another week out; but at least head checks out - literally, if not figuratively - and no headache!
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Added by Dan Vig on August 17, 2009 at 10:30pm —
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...no, really. Those damn headaches are back so going to have the doc give a look see. Maybe drill a hole or something.
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Added by Dan Vig on August 13, 2009 at 10:37am —
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Well, one week turned into three with too much travel and work crap. Got some light workout in, but nowhere near enough. Good to get back - but painful, painful, painful.
WOD - First Friday - Helen
3 Rounds:
- 400m run
- 53lb KB Swings x 21
- Pullups x 12
Time: 15:12
Not very fast, but even so Pukie the Clown was laughing close by - the half of beer didn't help either :( Sorry for bailing early on the social - didn't want to ruin any appetites!
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Added by Dan Vig on August 7, 2009 at 11:30pm —
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Out of town again... first NYC since Thurs, now down to NC for a week. Will pay a visit to Tracey and Gene @
CrossFit Outer Banks. Might try dragging the Bro and Sis out as well :)
I'll pass on regards to CFOB for anyone from that area. (was it Stephanie?)
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Added by Dan Vig on July 18, 2009 at 10:36am —
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Ouch. Glad this was a wod I could attempt with a sore calf muscle since not a lot of leg action needed. But ouch all the same. My calf was fine, the rest of me hurt.
Three of my worst exercises rolled into one! Pullups getting better, but pushups and abmats taking horrendously long.
34:23 - and no, do not book it, please.
Got to be close to DFL even with Staurt
egging encouraging me on, and Chriss showing a bit of mercy by holding my feet down so I could finish those last 15 abmats. Th…
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Added by Dan Vig on July 15, 2009 at 3:46pm —
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WOD Back Squat 2,2,2,1,1,1
Max & PR: 285 (x2: 225, 245, 255; x1: 285, -, -)
So I'm both happy and frustrated. Happy that I improved my last PR of 265 (x5) by 20lbs, frustrated that I hurt my leg doing something that was not even part of the main movement of the BS.
Was stoked today about back squats. After reaching 265x5 on last BS WOD, I felt there was some room to be aggressive today on the x1 BS. So was aiming for at least 290lbs x1 but hoping for higher. Moved up fairly quickly…
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Added by Dan Vig on July 13, 2009 at 10:18pm —
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Warmup - fun in the park (dodging the doggie poop)
Great team warmup today - but we were all disappointed that Jerry would not demo his famous bear crawl. Next time we need to pressure him more! :)
WOD - Skill work on Cleans
This was a great choice today since most of the problem areas Jerry mentioned pretty much describe by Clean form. But it has gotten a whole lot better. Today one step closer.
Focused on exaggerated shoulder shrug and elbows. Was feeling pretty good, but one f…
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Added by Dan Vig on July 11, 2009 at 11:30am —
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Coaches: Jerry
WOD - Filthy Fifty
- 50 Box Jump 20 in.s
- 50 Kettlebell Swings 53 lbs
- 50 Slamballs 15 lbs
- 50 ABMAT Sit-ups
- 50 Push-ups
- 50 Tire Sledgehammers 16 lbs
- 50 Wall Balls 20 lbs
- 50 Cal Row
- 50 Burpees
- 50 Double Unders (sub with Jumps 10" above max reach)
Time: 39:49
Went into this WOD on the tail end of a slight hangover from too much b-day celebration the night before. Mr. Pukie was right behind me at the end... but I outpaced him :) And no more headache! (everyt…
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Added by Dan Vig on July 10, 2009 at 10:30pm —
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Coaches: Jerry, Chriss
WOD Backsquats 1-1-1-1-1
225, 245, 255, 275, 295 (
305,
300)
Amazing how just an extra 5lbs can make it seem like the bar is nailed to the floor! Didn't have too much trouble with 295lb, but couldn't even budge 305 or 300. Maybe need to move up in weight faster to not tire out; i.e. warm up at lower weight then start for real at 255 or whatnot. Need to experiment.
Extra Workout
20 sledge
25 sec L-sit hold
30 abmats
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Added by Dan Vig on July 8, 2009 at 12:23pm —
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Coaches: Jerry, Danny
WOD - First Friday
Cindy
- 5 pullups
- 10 pushups
- 15 squats
Max rounds in 20 mins: 11
1⁄
3 (I'm counting the
1⁄
3!)
Andrea recommended this one a while back but I missed the last first-Friday. Thought I'd give it a shot this time. Cindy seemed innocuous enough - three days later and my arms are still sore! Pushups still one of the toughest things for me. During last rounds the pushups became 15 sets of 1 pushup & rest,…
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Added by Dan Vig on July 6, 2009 at 4:36pm —
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Coaches: Melissa
WOD
Back Squats 5,5,5,5,5
"Find your 5 rep max; take as many sets as you need to find it!"
5 Rep Max = 265lb
Still need to focus on butt-back and knees out, but overall felt pretty good today. Jumped from a 3-rep max of 205 on last back squat day to 5-rep max of 265lb. Good encouragement all around from Melissa, Steven, and Patrick... thx!
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Added by Dan Vig on July 2, 2009 at 11:27pm —
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Coaches: Melissa
WOD
Power Cleans 2,2,2,2,2,2,2,2,2,2,2,2,2,2,2
Interesting clean wod, what with all the arithmetic around percentages and whatnot. Considering I'm still in great need of clean form, this was a good wod for me. Although I confess that I didn't really stick to the strict letter of the wod.
Worked up to weight that felt comfortable and focused intently on form - then eased up the weight. Got many good pointers from Melissa and help as well from partner Alan. I think this…
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Added by Dan Vig on July 1, 2009 at 7:00pm —
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Great blog entry by Katie that I thought should be cross-posted here on CFOT Ning. (Katie, hope you don't mind!)
Post:
Katie on CrossFit: What excites YOU? Continue
Added by Dan Vig on June 27, 2009 at 12:00pm —
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Coaches: Jerry
WOD
Intervals of:
- 350m row
- 250m run
- 15 burpees
- 10 pullups
Rest 1-3 mins
1-5 rounds, record times.
Time: 4:08, 5:42, 5:51
Overall what counts is that I got in a good workout, right? But I must say I think I'm a bit disappointed with my times. Round one ok, but 2 and 3, slooowwww, and a big Δ1:34 btwn 1 and 2! BURPEES!!!
Burpees are the main culprit. Need to split 5,5,5 and each 5 seems to take forever. I loose so much time on them.
Heeded Jerry's instructions a…
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Added by Dan Vig on June 27, 2009 at 11:30am —
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Coaches: Jerry
WOD
Front Squat 3,3,3,3,3
Max: 195 x3; 205 x2
135, 155, 175, 185, 195,
205
Extra: 800m run
Couldn't get the 205lb on 2 attempts; 1st attempt x2, 2nd attempt x1.
Need to work on steadying the core, moving the hips back first, getting down, and then driving up off the heels.
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Added by Dan Vig on June 26, 2009 at 6:30pm —
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Coaches: Melissa
WOD
5 Rounds
- 400m Run
- 30
double-unders (sub Box Jump)
- 20 KB Swings
Time: 15:30 (x3 rounds, box jumps)
Had to get into AM class today due to work schedule. Boy am I uncoordinated in the morning (more than usual) - almost tripped twice on the box jumps. Wake UP!
Thought I could get in at least 4 rounds before hitting my deadline of 08:00. Should have started sooner - could only squeeze in 3 rounds before having to bolt. Just enough time to walk the pooch, s…
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Added by Dan Vig on June 24, 2009 at 11:38am —
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Coaches: Jerry, Chriss
Warmup: Lot's of jumping about, frog walking, lunge-like stuff. After a week awol (suffering in Miami - no really, I was working, kind of), I was quite winded just from the warmup. Good thing I got to "ease" back in with a strength day.
WOD
Deadlifts: 3,3,3,3,3
Max 235lbs x3
Got great pointers from Jerry and Chriss. Will keep working on butt back and up and leaning back on the heels. I know I can ring more lbs out.
Cannot make the afternoon classes tomo…
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Added by Dan Vig on June 23, 2009 at 8:00pm —
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Coaches: Jerry
WOD
7 rounds for time
- Push Jerk x3
- Pullups x5
- Burpees x7
Time: 15:30
Started at 115lb, but had to drop to 105lbs on rounds 6 & 7.
Always amazes me how a WOD can look deceptively kind of easy... NOT! Good workout!
Still having trouble on exploding up on the jump, and then getting down fast on the bar - trying to muscle it too much and get wiped out quickly. Gotta remember glutes and core! Aggressive. Jerry had lots of good pointers for me - now if they'd only s…
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Added by Dan Vig on June 12, 2009 at 11:30pm —
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Coaches: Chriss
Awesome team WOD! Really enjoyed this one. I hope it's a frequently recurring one.
WOD
35 minutes of metcon exercises for total team points, divided by number of team mates to get avg points/person. Was a real killer.
Point breakdown for Team 17:45
10 pts, 1-Mile Loop
: 16 =
160
6 pts, Walking Lunge
: 1 =
6
3 pts, Farmer's Walk
: 4 =
12
3 pts, Double Under x50
: 10 =
30
2 pts, Ring Dip x10
: 5 =
10
2 pts, 25-Cal Row
: 19 =
38
1…
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Added by Dan Vig on June 11, 2009 at 8:30pm —
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