A.1. Deadlift 5x2 @ 21x1 w/ 1 min rest
A.2 Weighted Ring Dips 5x5 w/ 1 min rest
*if you cannot do weighted do 3+ strict, if you cannot do 3 strict then nperform 5 neg. @ 1/4 bw or just bw then
3 rounds of
2:30 amrap of
5 Power Snatches95/65
5 Push ups
rest 3 minutes after each round
*this should be 2:30 of 90-95% effort! No breaks, no rest. If you cannot do the PS at 5 unbroken for the 2:30, go to 3 reps.

A1. 295

65#5.5+5.5

165# push jerk 1rm

"swizz"
3 rounds for time
15 KB Swings, 2/1.5 pood
30 hand release push ups
50 double unders

Sub knee raise jumps

14:08

5 rounds of
15 Thrusters, 95/65
200 meter run
20 pull ups

Rx'd weight. Blue band pull-ups

Thrusters suck. Hard workout.

29:34

165 front squat 1rm

"dt"
12 deadlifts
9 hang cleans
6 push jerk

2 rounds @ 135
3 rounds @ 115

Cindy

12 round + 8 push ups.

Ran about 2 miles 10 minutes before

No band but inward grip pull ups and not all chin to bar.

Bench press 5@140# 3@160# 4@180#

Back squat 5@200# 3@225# 3@250#

"Unscared" 3 rounds of: 10 dead lifts, 40 wall balls

12:53@185#

Shoulder press 80# 3 90# 3 100# 5
3 sets of 15 ring dips

"frenchy" 5 rounds 15 OH squats 12 Burpees 14:47 75# 2 rounds 65# 3 rounds. Shoulders tired legs okay.

"Moby Dick" 17:45 135 lbs Clean

"Kelly" 37:17 rx.

Dodgeball

Today's workout was called Dodgeball:

Run 400 meters
15 Snatches, 135/95
Run 400 meters
15 Snatches, 135/95
Run 400 meters

 Tried to do 115# but felt some pain in my shoulder so i dropped it down to 95. Finished in 10:20. I think I maybe should try to push harder on the runs.

Ultimate
We were missing some players today, but I think that worked to our favor because we had to sub less which meant that we worked together better. Over all we played a pretty clean game, our Zone D looked good and our ho stack was clean and flowing well. It was good to get our first win of the season 15-8.

800m Repeats Suck

Today's WOD consisted of

4 x 800 meter repeats
rest 3 minutes between rounds

800 meter repeats suck. I ran today's @ 3:31, 3:44, 3:59, 3:59.  They were painful, after the 3rd and 4th one I thought I might puke. But I didn't, and I finished so all of that is good.

We also did Bench Press today. 125x5, 145x5, 160x10. Definitely getting stronger. Can't complain at all.

New York State of Mind

New York State of Mind is a new WOD, it consists of:

5 rounds for time
5 Deadlift + 7 hang power cleans, 155/105
25 double unders
200 meter run

I scaled back to 115# because I cannot hang power clean any more than that for more than 1 rep. This workout was hard, but not quite as hard as I expected it to be. I subbed 50 single unders instead of double unders so that I could keep my heart rate up. For me deadlifting 115# was easy.

Today we also did deadlift weight training, 3 sets of 5 @ 185, 215, 235. This was a little higher than what I should have been doing based on my max last week, but I was able to complete the workout. My lower back does hurt a little because of the heavy deadlifts, but this has been normal on other days that I have deadlifted and I don't think that it is a problem that will last.

Cindy!

Today was my first full Cindy aka 20 minutes of hell. For those of you that don't know what cindy is, it is:

20 minutes AMRAP
5 pull ups
10 push ups
15 squats

So I did Cindy today with a green band, which is the 2 inch band for pull ups. They were easy, for low rep pull up workouts I'm going to drop down to a 1 inch band. My back strength is getting much better, I think that for workouts that include high rep pull ups I will still use the 2 inch band, but that decision will be made in the future. Pushups were what really killed me today. The muscle endurance in my chest and triceps is still low and so after about round 5 I couldn't really do more than 5 in a row to start off push ups and no more than 2-3 in a row in the middle of a set. Squats were easy. Squats with no weight is just an exercise in will power and your ability to push through them. In the end, I was able to do 14 rounds in the 20 minutes which I was pretty happy with.

Ultimate Frisbee: Game 2
Today was game 2 for It is? ultimate. We lost to a team that was much older and slower than us, a team that we should have beaten. Throughout the first half we basically traded scores and let them win half 8-7. Our zone D was looking much better than last week however our Offense was turning the disk over a lot, especially in the red zone. After half, we gave up 4 quick scores to go down 12 - 7 before scoring a couple of quick points to bring the game back to 12-10. They scored to make it 13-10 and then we scored  to bring the game to 13-11. On the next point Drew had an awesome D at the end line, but had a foul called against him. The call obviously was a bad call however it allowed them to score again making it 14-11. After the pull, It Is? ultimate moved the disc down field very well before Trevor rushed a pass to Jen who despite getting her hand on the disc dropped it in the end zone. Capitalizing on our turn they marched down the field and scored on a wide open man in the deep corner of the end zone.

Over all the game was better played by It Is? we just need to focus on preventing turns in the red zone, and instead scoring. Also we need to work at better capitalizing on other teams errors to allow us to score more on less effort.

American Psycho

Thats the name of today's workout and it definitely was a tough one:

"American Pyscho"
5 rounds for reps
30 sec amrap HSPU
30 sec amrap Cleans, 135/95
30 sec amrap Pull ups
30 sec amrap Thruster, 95/65
30 sec amrap Wall Ball
30 sec amrap Russian KB Swing, 70/55 pounds
rest 3 minutes after each round

I did 43.42.41.40.40 weights for Cleans and Thrusters were RX. Full Squat cleans with 135# were defintiely tough I don't think I did more than 4 in any round. Thursters were tough, but Wall Balls were definitely harder considering they followed Thrusters. KB swings is were I always seemed to make up ground if I was falling behind just pushed myself a little harder in those last 30 seconds.

Overall, great workout, definitely was hell on the shoulders which is good because they are probably my weakest area.

New Bench Press Max

Today should have been a rest day. I should have taken the day off because I was tired, I was sore, and it was day 4 in a row, but I didn't. Instead I went to CFM and I tore up the WOD, here it is:

Bench Press
find your 1 RM
then

4 rounds for time
4 muscle ups
15 push press, 95/65 pounds
50 unbroken squats
*sub in 12 pull ups and 12 dips for muscle ups

Bench Press - I lifted 210# fairly easily, I might have been able to get 215, but I'm happy at 210. On 5/20 when I first "maxed" I pressed 155# but then went on to do 5 reps at 150# so it seems like my max on that day was slightly off. Regardless 210# is definitely a new PR.

I cannot do muscle ups. With the way things are right now, I wonder if I will ever be able to do muscle ups, I mean I can't do a pull up, or a ring dip without bands but we will see I will keep working hard, and one day I may just do a muscle up. needless to say I subbed in Pull ups with a 2 inch band and ring dips with a 3 inch band for the workout. I push pressed the RX weight and did the 50 squats unbroken in each of the 4 rounds.

Final time for the WOD: 19:02, I was happy with this, a month ago I probably would not have been able to finish this.

MLB
In regards to what happened yesterday in the Indians v. Tigers game, I am glad that Commisiner Selig did not chose to over rule Jim Joyce's call. It is sad that Galarraga didn't get his prefect game, but like Selig said the precedent that would be set by overruling this call would completely change the game of baseball as we know it. I know Selig said that he was going to look into MLB's umpire policies in regards to instant replay but I really do hope that he does not force it into the game.

Appalling

Did anyone else see this call in the Indians vs Tigers game? As an umpire I feel bad for Jim Joyce. He knew that he blew this call the moment that he made it, even if he wont admit it. It's unfortunate that this had to happen to rob Armando Galarraga of the perfect game but it is baseball and no one is perfect. I am not going to say that instant replay needs to be instituted, this is a call that is gotten right 99.999% of the time. It is a routine play. Could instant replay have helped Armando? Of course, but if we start to institute instant replay into major league baseball and more than it already is our games are going to go on forever. MLB games already take way to long, most taking 3+ hours add instant replay and they will just take longer. Not only that, but where do we draw the line? When do we go to instant replay? Almost every play in baseball is a close play we could potentially go to instant replay every 2 minutes, what about balls and strikes? Baseball has too many judgement calls that must be made in a split second for it to go to instant replay.

Umpire judgement, good or bad, is part of the game. Let's keep it that way.

Another PR

First some numbers, Currently on June 2, 2010 I weigh 215#, have 27% body fat, a  41" waist, and a 42" chest. 215# is about where I have been since I started. 27% body fat, while high could be worse, I am hoping to see all of these numbers drop as the year goes on.

Today's WOD was a good one I felt great throughout and worked extremely hard to keep my reps as close to the same as possible. The workout is as follows:

Power snatch + snatch balance +Overhead Squat
1.1.1 x 3
rest 2 minutes between efforts
4 rounds of
30 seconds AMRAP front squats, 185/125
rest 90 seconds
30 seconds AMRAP double unders 
rest 90 seconds
30 seconds AMRAP hang power cleans, 155/105

As I said I worked hard and made good progress, my 1.1.1 effort maxed at 95#, I might have been able to do better, but I was having trouble with the Snatch Balance and Overhead Squat. The rest of my workout felt good, reps as follows

11(115#).14(sub 2 single unders - 1 double under).10(95#) / 12.12.12 / 14.12.12 / 12(135# PR).12.8(115# PR)

So as you can see I PR'd on both front squats and hang power cleans on my last set, with front squats I was able to do the same number of reps I had down with 20# less and I think I could have gone more. During my 2nd round I found a much better way to hold my hands on the front squats so that I still had the bar in the rack position with my elbows up, but did not have the pain in my wrist. I am excited to see how quickly my front squats progress now.

I am making progress with double unders, I was able to do 2 singles then 1 double, so my numbers here are singles/2 + doubles. I cant wait until I can do continuous doubles.

Not much to be said about hang power cleans. PR'd on the last set. I need to work on getting my elbows up more on these and catching in the rack position instead of catching in a Shoulder Press Position. Over all not bad considering my Clean max the other day was 160#.

Ultimate: Team Name - It is?
First game of summer league went alright, playing with a good group of guys and girls. We played a great first half but lost half 8-7. After half we were up 11-9 before letting the other team score 5 in a row to go down 14-11. We scored 1 more with our backs against the wall but gave up a huck over our zone to lose 15-12.

We have a few problems, first, our "Man D" was getting shredded. Next, our fence in the 2-3-2 zone needs to work together more and not spread out so much, this will come as we play together more and people get more familiar with the 2-3-2 zone, most of us have not played it before and this leads to issues. Lastly, we need to be more patient with the disk in our "Zone O" and our poppers need to make sure that they are cutting to the swing passes that our handlers are making.

Over all I'm sure that we'll be okay, we just need to keep working hard. As for me, I threw away a few throws that I should not have made and was lifting my easy dump passes. I need to focus on keeping these throws low rather than letting them soar over my dumps head. I'll keep working hard and I'm sure I will be able to solve this problem. Worst case, I'll move to cutter/popper, I'm better than some of our players in this position. Also I was definitely in better shape for frisbee today than I have been in a long time. CrossFit = Awesome.

1 Month In.

It's been 1 month since I started CrossFit. Over the month I've definitely gotten more fit, however I still have a long way to go. Today's WOD was as follows: 


Shoulder Press

*find your 1 RM, rest 3 minutes between attempts

Deadlift
*find your 1 RM, rest 4 minutes between attempts

Tabata Sit ups (weighted)
rest 1 minute
Tabata Push ups

Shoulder Press 1 RM was 110 - not great but it was a 15 lb PR so I'm not going to complain.

Deadlift 1 RM was 305 - My legs are strong, I was pretty happy with this, 20 lb PR.

Tabata Sit ups legs butterfly - 11, 10, 9, 10, 10, 10, 10, 10 - I felt these more in my legs than my abs. 

Tabata Push ups - 16, 7, 3, 4, 3, 3, 3, 4 - These were hell, I did to many to early and so my worst round was only 3 pushups, I was not real happy with this.

Need to take measurements tomorrow morning, I want to start to track Weight, Waist Size, and BF %.