Monday, November 9, 2009

Cindy - Pull-ups/Push-ups/Squats

Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

20 rounds + 1 pullup

Saturday, November 7, 2009

Clean & Jerk / Swings Fran-style


95# Clean & Jerks (from floor to overhead, natch)
55# DB Swing (Russian style, to shoulder height)

20:39 Was breaking the C&J into 2 and 3 rep sets by number 10 of the first round. Had to bread the swings even, cause my grip was abandoning me. :( Still, good clean (& jerk) fun.

Then: .5 mile run x2 with 90 seconds rest between runs.

Uphillish leg: 4:42
Downhillish leg: 4:06

This is super super sad. I'm not a runner but I should be able to run a half-mile in sub-4. My total lack of any running at all in the past five months is really showing. Course I was pretty fatigued from the C&J/Swing thing and my left knee is all twingey again. But still--4:42? Grr.

Friday, November 6, 2009

Kevin's Idea of Fun

Kevin couldn't hold crossfit class tonight, so he gave me this to do instead:

Squat Cleans x 5 @ 95#
Back Squats x 5 @ 95#
Chin-ups x 5 (with a kip, despite "dead-hang" rx)
Knees-to-Elbows x 5
Bench x 5 @ 95
Bench Dip x 5

That's one round. Time round (it was taking me around 2:20 per round). Rest the exact time it took to complete the round, then repeat for a total of 5 rounds.

A few notes from the wuss-mobile: Rx was toes-to-bar, bar or ring dips, and probably a deeper squat. I got hip-to-knee parallel or slightly below but I wasn't ass-to-ankles like Kevin. But I was doing ok with the power cleans, which felt pretty good considering I haven't really done anything even that dynamic for quite awhile.

Thursday, November 5, 2009

Squats, Push-ups, Jumping Lunges


I needed to snap myself out of a foul mood this morning, so I followed the 5 on: 3 off formula I've been doing and put together this at-home workout:

Squats, 1 minute
Push-Ups, 1 min
Jump Tucks, 1 minute
Push-Ups, 1 minute
Jumping Lunges, 1 minute

Rest 3 minutes. Repeat. Rest 3 minutes. Repeat for a total of three rounds

Unfortunately, but the time evening rolled around I was back in a pissy mood, so I hit the gym for some hang clean practice and an hour of spin. Sometimes it takes cardio to bust a mood.

Monday, November 2, 2009

Strength Day

Deadlift--topped out at 185
Shoulder Press--85
Bench--up to 100, maybe 105?

don't have my notes, but in general this wasn't the strongest "strong day." I think plopping strength day at the end of a 4-day cycle is kinda stupid, actually.

Sunday, November 1, 2009


Wake-up workout with Nick. Knew I'd be pressed for time, so I went for the workout at home option.

Renegade Rows, 1 minute
Squats, 1 minutes
1-armed swing (15 #--hey, it's the heaviest I have at home), 1 minute
Squats, 1 minute
Renegade Rows, 1 minute

Rest 3 minutes

Repeat for a total of 3 rounds

I kept score but can't find that slip of paper...gurrr!