Starting strength workout...form mostly

20100909 1800hrs:
Bench: 20kg x 5, 20kg x 5, 20kg x 5, 30kg x 5, 40kg x 5, 50kg x 5, 50kg x 5, 50kg x 5
Squat: 20kg x 5, 20kg x 5, 20kg x 5, 40kg x 5, 60kg x 5, 70kg x 5, 70kg x 5, 75kg x 5, 75kg x 5, 75kg x 5

catching up

WODs
20100615: fran as rx'd 8:42

20100616: 5x5 DL
3x135 lbs wu (after cfwu x 2)
295 x 5
315 x 5
325 x 5
315 x 5
305 x 4 (couldn't lock it out)

20100621 1800hrs
Wod100906: amrap 12min of 5 FS (185), 10 PU (C2B) and 20 DUs
Did kipping pus and sub'd tuck jumps, 4 rds + 5 FS

20100622 2000hrs
15 rds for time of 5 PU, 10 push ups & 15 squats
17:38 as rx'd

20100628 1800hrs
Wod100625: 5rft of 40du, 30 bj(24"), 20cfkbs (24kg)
Sub tuck jumps, 20" bjs, otherwise as rx'd in 20:54

20100629 1830hrs
Wod100626: 10 rft of 3pu (45lbs db), 5 pu, 7 kipping pu
7:45 3rds, 12 sets. 
Then 3 rft of 20 walking lunge steps, 21 burpees
9:37 

20100705
Wod100703: amrap 15 mins of 5 pj (50# db) & 7 bj (30")
13rds + 5pj + 5bj (as rx'd)

20100706
3rft of 1km run, 10mu and 100squats
Did 2rds of 5 laps of gym (~1km), 30 pu, 30 dips (1st rd rings, then bench) & 100 squats. 18:53

20100713
WOD100707: For time: 20 Back Squat (225lbs is rx, did 205lbs), 40 Toes-to-bar, and 60 KettleBell swings (CF type swing, rx is 32kg)
205 instead of 225 for the BS, otherwise as rx'd in 10:35.

20100714 1920hrs
Wod100708: for time
100ft WL, 21PU & 21SU,
100ft WL, 18PU & 18SU,
100ft WL, 15PU & 15SU,
100ft WL, 12PU & 12SU,
100ft WL, 9PU & 9SU,
100ft WL, 6PU & 6SU.
as rx'd in 16:08

20100715 1920hrs
WOD100709: Ampap 20mins of:
9 Deadlift (245lbs), 8 MuscleUps and 9 Squat Clean (155lbs)
Sub'd 20/20 PUs/dips (in rack supports) for 8 MUs, used 75lbs DBs (x2) for the SC, otherwise as rx'd, 2 rds + 9 DL + 13 PU + 10 Dips

20100719 1830 hrs
wod100711: 5rft of:
15 thrusters (135lbs), 400m run
3 rds in 16:18. Cut short due to cramps (too soon after eating). 


20100720 or 21

34.03


20100803 2140hrs
6 rft of 400m run and 25 burpees
As rx'd (burpees were not 12" reach) in 38:18.
Note that ran with and disciplined dogs for 4 of 6 run.

20100806 0900 hrs
Wod100801: 5rft of 5 squat clean thrusters (60kg) and 10 pull ups (chest to bar)
12:35 with reg PUs, 60ft run to/from bars

 
20100808 1430hrs
Wod100802:3rft of 50 DUs & 25 '2fer1s' wall ball (20 lbs). 
Sub'd 3 rft of 100 single jumps and 25 squat-clean WB.
15:43

20100810 1800hrs
Wod100804
Snatch, 1 rep
67.5kg
Clean and jerk, 1 rep
97.5kg with a press out
As many rounds and reps as possible in ten minutes of:
55kg Squat clean, 6 reps
12 Pull-ups
24 Double-unders
As rx'd, 2 rds even. First rime doing so many DUs in a wod!

20100817 2100hrs
Wod100805:
Three rounds for time of:
Row 500 meters
30 Box jumps, 24 inch box
25 Back extensions
205 pound Deadlift, 20 reps
Used 90kg for DLs, sub'd supermen for BEs, otherwise as rx'd. 29:40
Just started paleo... Adjusting

20100823 0930hrs
Wod100806
Five rounds for time of:
5 Muscle-ups
115 pound Overhead squat, 10 reps
15 Toes to bar
20 GHD Sit-ups
Sub 2 pu / 3 bench dip for 1 mu, regular SUs (bosu), 95lbs OHS. 3 rds in 16:21

20100824 2200hrs
Wod100808
Complete as many rounds as possible in 20 minutes of:
185 pound Back squat, 7 reps
45 pound dumbbell Overhead walking lunge, 10 steps (right hand)
7 Burpees
45 pound dumbbell Overhead walking lunge, 10 steps (left hand)
As rx'd, 5 rds and 7 squats and 7 burpees (only 30 s to go, so make it symmetric)

20100827 1415hrs
2 2km row, 8:10.5
Took it easy. I think I injured myself with the last wod. Planning to peiodize  my training when we get back. Get stronger, start foam rolling and come back to crossfit.

201009001 1700hrs
First 'periodized' workout. Doing 'Starting Strength' for a while.
Squats: 20kg x 5, 20kg x 5, 20kg x 5, 40kg x 5, 50kg x 5, 70kg x 5, 70kg x 5, 70kg x 5
Felt strong under the weight.

20100905 1030hrs
Squats: 20kg x 5, 20kg x 5, 40kg x 5, 60kg x 5, 70kg x 5, 72.5kg x 5, 72.5kg x 5, 72.5kg x 5
Using a book now too, to help with the backing off and such.

20100603
WOD100504: "Barbara"
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round

As rx'd, 51:19 total,
Rounds of 7:13, 7:03, 8:30, 8:20 and 8:13

20100523 0900hrs
WOD100502: 21-15-9 reps for time of:
95 pound barbell Squat snatch
Chest to bar pull-ups
40kg power snatches (no dropping) and kipping PUs.
10:30


20100521 1730hrs
WOD100501: Run 5km
as rx'd in fivefingers dragging a dog
27:34

20100519 2230hrs
WOD100430: For time:
70 Burpees
60 Sit-ups
50 Kettlebell swings, 1.5 poods
40 Pull-ups
30 Handstand push-ups

HSPU with feet hooked on 5' bar (I'm 6'2"), otherwise as rx'd
22:28

Some words to live by:
"No citizen has a right to be an amateur in the matter of physical training...what a disgrace it is for a man to grow old without ever seeing the beauty and strength of which his body is capable."

- Socrates

20100517 1700hrs
WOD100428: Front squat 3-3-3-3-3 reps
70kg x 3, 80kg x 3, 90kg x 3, 95kg x 3, 100.8kg x 3

20100516 2030hrs
WOD100427: For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees

Mod HSPUs to assisted with bar at chest height (to hook my legs) for 20, and 10 with knees on bench...otherwise as rx'd
23:48

20100515 2100hrs
WOD100426: For time:
50 Wall ball shots, 20 pound ball
10 Muscle-ups
40 Wall ball shots, 20 pound ball
8 Muscle-ups
30 Wall ball shots, 20 pound ball
6 Muscle-ups
20 Wall ball shots, 20 pound ball
4 Muscle-ups
10 Wall ball shots, 20 pound ball
2 Muscle-ups

Sub'd 20kg thrusters for WBS, and 3PUs/3Dips = 1MU
Did first 45 dips on the rings, then switched to doing them with feet and hands on the spotter bars of my power rack.
26:25
What a kicker! I could hardly breathe/walk/not-puke!

20100511 1100hrs
WOD100424: "Paul":
Five rounds for time of:
50 Double unders
35 Knees to elbows
185 pound Overhead walk, 20 yards

Sub'd Tuck Jumps for DUs, used 80kg for OH walks.
31:17

20100510 1700hrs
CFWU 15 x 2 (10 x 2 Ring Dips)
WOD100423: Three rounds for time of:
15 Hang power cleans (135lbs/60kg)
15 Burpees

As rx'd (60.8kg HPCs) in 10:05

20100503
WOD100422: Five rounds for load and time of:
Back Squat, 3 reps
20 Ring dips

Used 60kg for BS, some 'toe' assistance for dips in rds of 15
8:47

20100502 1900hrs
CFWU 15 x 2 (10 x 2 ring dips)
WOD100420: Clean one rep every minute on the minute for 15 minutes.
Post the highest and lowest loads to comments.
70kg, 2 x 90kg, 6 x 100kg, 2 x 110kg and 4 x 90kg. Tried and failed on 120kg at the very end.
70/110kg (154/242 lbs)
Should have brought out the 5/2.5/1.25 kg plates too...would have made the weight changes a lot easier. All squat cleans BTW

20100429 1130hrs
WOD100410: Five rounds for time of 20 Back squat (60kg) & Handstand walk 20 yards.
Did 5 rds of 20 one arm Front Squat with KB (32kg 1st rd, 24kg 2nd, then 16kg for remaining rounds) and 20 Hand-stand kick ups
22:35

20100428 2200hrs (Happy Birthday Ava!)
WOD100419: 3 rounds for time of 100ft Walking lunge, 50 Squats and 25 Back extensions
Sub'd supermen for BEs, otherwise as rx'd. Used 30 WL steps for 100ft.
14:22

20100416 0500hrs
WOD100408: "DT": Five rounds for time of:
12 Deadlift, 9 Hang power clean & 6 Push jerk (with 155# = 70kg)
As rx'd in 16:10
Weighed in today...97kg

20100415 0400hrs
CFWU 10 x 2
WOD100407: Row 500 meters, 150 Double-unders and 50 Burpees...for time
Sub'd 50 SDLHP (2 x 20#DBs) and 150 tuck-jumps. Otherwise (ya know, the burpees) as rx'd in 11:15
I was close to calling pukie..."think un-pukey thoughts, think un-pukey thoughts..."

OHS 5 x 5

20100410 1230hrs
WOD100406: Overhead Squat 5 x 5 reps
60kg x 5, 70kg x 5, 72.5kg x 5, 75kg x 5, 77.5kg x 5
Big PR. Last time I did a straight OHS WOD (about a year ago) I was only hitting 65kg for 3s!

20100406 1700hrs
WOD100330: Seven rounds for time of 3 Front squat (185lbs=84kg is rx) and 7 L-pull-ups
Used 80kg for FS, and 7 tuck-PUs (kips for remaining rounds)
6:20 = 46" + 46" + 53" + 1:04 + 1:14 + 48" + 45"

20100405 2030hrs
WOD100329: Five rounds for time of:
40 Double-unders
30 Box jumps, 24 inch box
20 Kettlebell swings, 1.5 pood

Did 4 rds in 21:28. Sub Tuck Jumps (after 8 DUs), BJs were about 25-26", otherwise as rx'd.

20100404

20100403 0530hrs
WOD100310: 10 RFT of 15 Deadlift (60kg) and 15 Push Ups
Used 2 and 1.5 pood KBs (32 + 24 = 56kg) for DLs, otherwise as rx'd
16:31 = 1.08 + 1.42 + 1.43 + 1.44 + 1.45 + 1.54 + 2.05 + 1.40 + 1.32 + 1.13

20100401 0430hrs
CFWU 10 x 2
WOD100309: Five rounds for time of:
15 foot L-rope climb, 1 ascent
5 Parallette handstand push-ups
45 pound barbell One-legged overhead squat, 10 reps

Serious subs here: 4 RFT of 15 PUs, 5 HSPU (knees on table) and pistols (w/ 20# db for balance)
13:22

20100327 1200hrs
WOD100307: "Helen": Three rounds for time:
Run 400 meters
21 Kettlebell swings (24kg KB)
12 Pull-ups
As Rx'd in 12:44. Had to run into the house for the PUs.

20100325 0500hrs
WOD100306: For time:
5 Muscle-ups
15 Back squat (Rx is 95#)
10 Muscle-ups
30 Back squat
15 Muscle-ups
45 Back squat
10 Muscle-ups
30 squat
5 Muscle-ups
15 Back squat

Did MU = 1 PU / Dip, and sub'd 40# DB Front Squats for Back Squats. PU to thick-lipped doorway, dips to chairs (toes touching 50%).
19:20

DeadLift and heavy OHS metcon

20100323 1300hrs
WOD100305: 21-15-9 reps of:
225 pound Deadlift
135 pound Overhead squat

Used 100kg and 60kg. As Rx'd in 21:06.

20100314 1600hrs
WOD100302: 8 rounds of Run 400m, Rest 90 seconds. Post total time to comments not including 8th rest.
24:13 = runs of 1:30, 1:27, 1:39, 1:47, 1:47, 1:42, 2:01 (ran to get dog...added about 10-15secs), 1:48 (+ 7rests of 90secs)



20100316 1830hrs
WOD100303: Shoulder Press 3-3-3-3-3-3-3
60kg x 3
60kg x 3
62.5kg x 3
65kg x 3
67.5kg x 2
65kg x 3
65kg x 2

War Frank

20100312 1600hrs
WOD100301: "War Frank": Three rounds for time of 25 Muscle-ups, 100 Squats and 35 GHD situps.
Sub'd 25PUs/25Dips = 25MUs and regular anchored SUs.
39:30
Hadn't worked out for a bit as wasn't feeling good / no time. BACK AT IT!
That was a tough WOD...guess that's the point. RIP Capt. Frank

20100227 1600hrs
WOD100215:For time:
15 Squat clean (70kg)
30 Toes to bar
30 Box jump (rx is 24" box, used a chair at 21-22")
15 Muscle-ups (sub'd 3 PUs and 2 ring dips per MU)
30 dumbbell Push press / push jerk (sub'd 35kg barbell)
30 Double-unders (sub'd tuck jumps)
15 Thruster (20kg)
30 Pull-ups
30 Burpees
300 feet Walking lunge with 45lb plate held overhead

DNF. Finished burpees at 31:50.
Did with a holter monitor on...I wonder what they'll say :O
I sweat the leads off and had to have the wife tape them on with duct tape.

20100219 0430hrs
WOD100217: "Tabata This!": Tabata Row, Rest 1 minute, Tabata Squat, Rest 1 minute, Tabata Pull-up, Rest 1 minute, Tabata Push-up, Rest 1 minute, Tabata Sit-up
Sub'd Burpees for rows
Burpees = 6, 6, 6, 6, 5, 5, 5, 5
Squats = 15, 15, 15, 15, 13, 14, 11, 13
PUs = 5, 5, 5, 5, 5, 5, 5, 5
Push Ups = 10, 8, 7, 6, 6, 6, 6, 6
Sit Ups = 10, 10, 10, 10, 10, 10, 10, 10

Total = 5 + 11 + 5 + 6 + 10 = 37

20100218 0430hrs
CFWU 10 x 2
WOD100214: Max rounds and reps in eight minutes of:
4 Handstand push-ups
2 pood Kettlebell swing, 8 reps
12 GHD situps

Sub'd HSPUs with knees on table, abmat SUs for GHDs.
7 rounds even (if my oxygen deprived brain was counting right)

"Kelly"

20100212 0400hrs
WOD100203: "Kelly": Five rounds for time of Run 400m, 30 Box jump (24") and 30 Wall ball shots (20#)
Sub'd 20# x 2 DB thrusters for WBS, otherwisw as rx'd
28:25 = 5:11 + 6:05 + 5:41 + 5:55 + 5:32

20100110 1345hrs
WOD100202: "Griff": For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
As rx'd in 16:07 = 4:12 and 4:46 forwards, 3:27 and 3:41 backwards

20100207 0430hrs
WOD100201: Five rounds for time of 5 Thruster (70kg), 5 Muscle-ups and 400m run.
Did jumping MUs, otherwise as rx'd in 23:05.

20100205 0300hrs
WOD100130: Seven rounds for time of
7 Power snatch
7 balance
7 Overhead squat
Rx is 95lbs, did with 40kg in 22:10
That was tough

20100204 0230hrs
CFWU 10 x 2 (5 x 2 PUs)
WOD100129:
10 minutes Handstand push-ups
5 minutes Squats
2 minutes Pull-ups
1 minute Push-ups

Reps at 110, 133, 23 and 25 respectively (291 total)
HSPUs modified to knees on table