May 29, 2013 (500 du, cgbp, tm tabata)

Workout at fire station

(3:30 p.m.)

500 double unders for time

Then....

5 x 5 close grip bench press

Then....

Treadmill tabata 15% incline

RESULT:
500 du - 7:10. Pr.
Cgbp - 135, 155, 185, 205, 225. Never failed on a rep. 225 was kinda hard, but not a 5 rm.
Tm tabata - 8.4 m.p.h. Last couple of rounds were very hard.

May 28, 2013 (Annie, sn/dp/pu/run)

Workout at cfds 2:00 p.m.

ANNIE

For time:

50, 40, 30, 20, 10 reps of the couplet:

Double unders

Sit-ups

Then....

5 rounds for time of:

Power snatch (95#)-----10

Ring dips-----------------10

Pull-ups------------------10

Run 200 meters

RESULT:
Annie - 6:01 (pr). About a 15 second pr. Stumbled once on double unders.
metcon - 12:55. Second time to do this, but not sure what my time was. Pushed pretty good by Cody.

May 26, 2013 (THE QUEST)

Workout at Home

(3:30 p.m.)

 

"THE QUEST"

For Time:

100 thrusters (135#)

**5 burpees must be done at the beginning of every minute**

RESULT:
25:49. Might be my new favorite workout. Mental test as much as physical. Love it. Definitely capable of much better physically.

May 25, 2013 (Tabata spu, pshu, situps, sq)

Crossfit New England Comp WOD 4.27.13

 

"TABATA"

(8 rounds of each of the following with 20 sec on, 10 sec off)

STRICT pullups

pushups

sit-ups

squats

(score is total overall reps)

RESULT:
Strict Pullups - 11, 7, 6, 5, 6, 3, 4, 3 = 45
Pushups-------- 17, 14, 11, 10, 11, 9, 10, 10 = 92
Sit-ups --------- 11, 11, 11, 11, 11, 11, 11, 11 = 88
Squats --------- 16, 16, 16, 16, 17, 17, 18, 20 = 136

TOTAL REPS = 361

May 24, 2013 (Tiger blood, sq clns, str.hspu)

Crossfit New England Comp Wod 4.26.13

(at CFDS 5:30 a.m.)

 

"TIGER'S BLOOD"

3 rounds for time of:

10 Clean and Jerks (135#)

Run 400 Meters

 

then....

 

3 sets of Max reps Hang Squat Cleans (225#)

(rest as needed b/t sets)

 

then....

 

3 sets of Max reps STRICT Handstand Pushups

(rest as needed b/t sets)

RESULT:
TB - 7:48. Was thinking this should be faster than Helen. Guess not. Maybe because run was after the clean and jerks.
HSC - 6, 4, 4. Hurt wrist at Rugby last night. felt it here. Lost hook grip on second and third sets.
HSPU - 21, 14, 13. Expected more. I guess shoulders were tired from Tiger's Blood.

May 22, 2013 (Helen, FS, Bench)

Crossfit New England Comp Wod 4.24.13

(at CFDS 5:30 a.m.)

 

"HELEN"

3 Rounds for time of:

Run 400 Meters

KB Swings (53#)-----21

Pullups-----------------12

 

then....

 

Front Squat - 5 x 2 across

 

then....

 

Bench Press - 5 x 5 across

RESULT:
Helen - 7:37. Matched PR. Came off Pullup Bar twice on last set due to soaking wet pullup bar.
FS - 275. Kinda easy, but had to rush so started pretty much right after Helen.
Bench - 245. Harder than it should have been. Or used to be rather. Bench strength declining.

May 21, 2013 (Filthy 50, HSquSn)

Crossfit New England Comp Wod 4.23.13

(at CFDS 4:30 p.m.)

"FILTHY FIFTY"

For Time:

Box Jumps (24")----------50

Jumping Pullups-----------50

KB Swings (35#)----------50

Walking Lunges-----------50

Knees 2 Elbows----------50

Push Press (45#)---------50

Back Extensions----------50

Wallballs (20# @ 10')----50

Burpees--------------------50

Double Unders-----------50

then.........

5 x 1 Hang Squat Snatch

RESULT:
Filthy 50 - 17:40. 2 minute PR.
HSS - Did all 5 sets with 115#. Moblilty is the main issue with this. My form and strength are ok.

May 19, 2013 (5x3 DL)

Workout at CFDS (2:00 p.m.)

 

5 x 3 Deadlift (climbing)

 

then....

 

4 rounds for time of:

Pistols (alt.)-------------------14

Power Snatch (115#)--------7

Burpee Box Jumps (30")----14

***Buy in and Buy out of 30 GHD Situps***

RESULT:
DL - 335, 355, 375, 395, 405. PR as far as I remember. Maybe could have gotten 410 or 415, but not much more.
Metcon - 17:30-ish. Hamstrings and lower back fried from DL. Pushed to 85 or 90% effort.

May 18, 2013 (Burpee Muscle ups)

Workout at Fire Station

 

For time:

30 Burpee Muscle-Ups

 

then....

 

EMOM for 12 min.:

Odd----6 strict ring pullups

Even---6 ring dips with 50 lb. dumbell

RESULT:
BMU- 7:55. Didn't push 100% on purpose. Definitely can get way under 7 pushing it.
EMOM- DONE. Pullups and ring dips got pretty hard, but did all sets unbroken.

May 17, 2013 (Grace, Jackie)

CFNE Comp wod (Grace and Jackie)

(at CFDS 2:00 p.m.)

 

"GRACE"

For time:

30 Clean and Jerks (135#)

 

then....

 

"JACKIE"

For time:

Row 1000 Meters

Thrusters (45#)---50

Pullups-------------30

RESULT
Grace - 1:46. One second PR. Did 19-6-5 rep scheme. Worked pretty well, but rested longer than I needed to between sets. Sub-1:40 is doable next time with same rep scheme.
Jackie- 6:05. Two secon PR. Rowed faster this time. Had to put bar down on thrusters twice and came off pullup bar at 23. Sub-6 is in the bag if I'm fresh next time. Grip was shot from Grace.

May 15, 2013 (CFNE Comp wod 4.17.13)

CFNE Comp wod 4.17.13

(at CFDS 4:30 p.m.)

 

Overhead squats 10 x 1 (climbing)

 

then....

 

4 x 400 meter run

(rest exactly 2 min. between runs)

 

then....

 

3 minute max Muscle-ups with 20# vest.

RESULT:
OHS - 135, 145, 155, 165, 175, 185(Fail), 185, 195. Didn't do last 2 sets due to shoulder pain. Overhead position is pathetic.
400 meter runs - 11:30. Runs were all 1:20 - 1:25. Each run was actually about 420 meters with a stop and turn-around.
3 min MU - 13. Strung together 7 reps on first set.

May 14, 2013 (CFNE Comp wod 4.16.13) hspu, hs walk, GWEN-ish

CFNE Comp wod 4.16.13

(at Home 4:00 p.m.)

 

Max Reps Handstand Pushups

 

then....

 

Max Distance Handstand Walk x 3

 

then....

 

15 - 12 - 9 reps of Clean and Jerk

(All reps unbroken. Add weight each set. Touch and go only. Rest only overhead.)

RESULT:
HSPU - 46. Most ever done. Never really maxed though. Started kipping around 35. Could have gotten a few more, but would have taken extended rests with head on floor.
HS Walk - 36, 34, and 18 feet. Kinda disappointed with this. I think shoulder flexibilty is my limiting factor here. Balance never gives way before shoulder fatigue.
Clean and Jerk - 155 x 15. Relatively easy set. 180 x 9. Grip gave way. 190 x 7. Grip completely fried at this point. Even with hook grip.

May 13, 2013 (run, pullup, sq, ghd)

Workout at CFDS

(4:30 p.m.)

 

For time:

Run 400 meters

Pullups--------30

Squats---------50

GHD situps---25

Run 800 meters

Pullups--------30

Squats---------50

GHD situps---25

Run 400 meters

Pullups--------30

Squats---------50

GHD situps---25

RESULT: 17:12. All pullups unbroken. Squats and GHDs broke frequently in last 2 sets. Brad got me by 6 seconds. Glad he was there, because I pushed harder than I would have otherwise. 9/10 headache immediately following workout. Normal for me with GHD workouts. Not sure why.

May 11, 2013 (LEVEL 1 FRAN)

Workout at Level 1 Cert (Fran)

(at Crossfit EADO)

 

"FRAN"

21 - 15 - 9 reps of:

Thrusters (95#)

Pullups

RESULT: 2:33. Didn't stop. Thrusters still a little slow and had a 4 - 5 second walk to the pullup bar. Definitely would have been a pr otherwise.

May 10, 2013 (Elizabeth)

CFNE Comp Wod 4.12.13

(at CFDS 5:30 a.m.)

 

"ELIZABETH"

21 - 15 - 9 reps for time of:

Squat Cleans (135#)

Ring Dips

RESULT: 6:55. Very disappointed with this time. Over a minute slower than previous PR. Not sure what the deal was, but I never do well working out this early. No excuse though. Intensity dropped rapidly after I saw I wasn't gonna PR. Anxious to do it again soon.

May 8, 2013 (CFNE Comp WOD 4.10.13)

Crossfit New England Comp WOD 4.10.13

(at CFDS 4:00 p.m.)

Clean and Jerk- 10 x 1

(all reps done as squat cleans)

then....

"ANGIE"

For time:

Pullups----100

Pushups---100

Situps------100

Squats-----100

RESULT:
Clean and Jerk: 135, 155, 185, 225, 245, 265, 275, 285, 290 (Fail), 290 (Fail Jerk). Started out feeling kind of weak on this. Got to 265 and started feeling better. The squat clean started clicking really well. The fail on 290 was mental because I've never dropped under that much weight. Got it kind of easy the second time. Jerk is still pathetic. Split is nowhere near the depth it should be.
Angie: 12:48. I think it's a PR. I think my last time was 13 something. Only second time to do it. Squats were surprisingly hard.

May 7, 2013 (CFNE Comp WOD 4.9.13)

Crossfit New England Comp WOD 4.9.13

(at CFDS 5:30 A.M.)

 

"NANCY"

5 Rounds for time of:

400 Meter Run

Overhead Squats (95#)--15

RESULT:
Nancy: 14:45. Much slower than I was shooting for. Runs were actually about 420 Meters. All OHS were done unbroken but the time it took between coming in from the run and actually performing my first squat was entirely too long. No squat cleans for the first rep. All squats were rock bottom. Last 2 or 3 runs were incredibly slow. There was a second part to this workout involving squat snatches, but I didn't have time to do it.

May 6, 2013 (CFNE Comp Wod 4.8.13)

Crossfit New England Comp WOD 4.8.13

(at CFDS 4:30 p.m.)

 

3 Rounds for time of:

400 Meter Run

Deadlift (225#)-----12

Box Jumps (24#)---21

 

then....

 

Hang Squat Clean + Squat Clean + Front Squat

(work up to a heavy set)

RESULT:
Metcon: 9:02. Pushed pretty hard. Wish runs had been faster. All DL and BJ unbroken.
Complex: 135, 205, 225, 245, 265. Stopped after 265. Maybe could have gotten 275, but 265 definitely qualified as a "heavy set". Pretty happy with this considering dropping under heavy loads on squat cleans has been an issue.

May 5, 2013 (Isabel, 2min du & mu)

Workout at CFDS

(3:00 p.m.)

"ISABEL"

30 reps for time of:

Snatch (135#)

then.....

2 min max Double Unders

then....

2 min max Muscle Ups

RESULT:

Isabel: 2:59. First time to do this. Should be much closer to Grace time (1:47). Did first 10 unbroken. Got ugly after that. Still not efficient in getting quickly under the bar. using way too much shoulder strength to lift the bar instead of dropping under it. Definitely can do much better.

Double Unders: 208. Went unbroken for entire 2 min. Also a PR on unbroken du.

Muscle ups: 17. Did 12, 2, 2, 1. Shoulders were spent from isabel and double unders.

May 4, 2013 (Chal 2 Change / 40#pu & dips)

Workout at Home

(8:00 p.m.)

Had Challenge to change at DSHS this morning. Got third in my heat. Probly 7th or 8th overall. Felt really wierd. Felt like I had a weight vest on the whole time. Fun though.

6 Rounds for time of:

Pullups (40# vest)------5

Bar Dips (40# vest)----5

RESULT:
7:06.  Clock stopped for a few seconds. Actually said 6:56, but it was stopped at least 5 seconds. So just added 10. Broke up pullups after round 2.