tag:blogger.com,1999:blog-64643829915204316752024-02-19T23:00:56.635-08:00OptimizeMyLifeThings I'm doing to make life better!Unknownnoreply@blogger.comBlogger259125tag:blogger.com,1999:blog-6464382991520431675.post-35848496053848277972015-03-07T10:18:00.001-08:002015-03-07T10:18:33.574-08:0020" walk. 16 min/mile (110 bpm at 1 yard stride)Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6464382991520431675.post-88096553558519892762015-03-05T17:32:00.003-08:002015-03-07T10:18:49.453-08:0020 minutes walking and playing harmonica20 minutes walking and playing harmonicaUnknownnoreply@blogger.com0tag:blogger.com,1999:blog-6464382991520431675.post-69532129532665750052015-03-04T05:34:00.002-08:002015-03-04T05:34:33.122-08:0020 squats yesterdayUnknownnoreply@blogger.com0tag:blogger.com,1999:blog-6464382991520431675.post-6224054576525095022015-03-02T09:46:00.000-08:002015-03-02T09:46:01.848-08:00Getting started .... again :(265.5 lbs.<br />
Goal 10% then 15% then 20% weight loss<br />
Get in hiking shape for a trip nothing planned right now : (<br />
<br />
20 minute walk, stretchingUnknownnoreply@blogger.com0tag:blogger.com,1999:blog-6464382991520431675.post-80937472087339942642013-05-06T17:38:00.005-07:002013-05-06T17:38:56.173-07:005.6.13 Fight Gone BadFight Gone Bad:<br />
3 Rounds for Reps of:<br />
1" Wall Balls w/ 20-lb. Medicine Ball<br />
1" Sumo Dead-lift High-Pulls 75-lbs.<br />
1" Box Jumps, 20-inch box<br />
1" Push Press, 75-lbs.<br />
1" Row for calories.<br />
<br />
I did 180 reps. Aimed for pacing of 12 reps of each exercise per minute, allowed me a few seconds to catch my breath and go into the next exercise strong. Exhausted by the end.Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6464382991520431675.post-44470960606419796492013-05-02T20:31:00.003-07:002013-05-02T20:31:48.971-07:002 YEARS OF CROSSFIT! (Measurements)<br />
<div style="font-family: Helvetica; font-size: 12px; line-height: 18px; margin: 0px;">
<span class="Apple-style-span" style="font-family: inherit; font-size: small;">Measurements (5/2/13, 8/5/12, 3/18/12, 7/2/11, 5/7/11)</span></div>
<div style="font-family: Helvetica; font-size: 12px; line-height: 18px; margin: 0px;">
<span class="Apple-style-span" style="font-family: inherit; font-size: small;"><br /></span></div>
<div style="font-family: Helvetica; font-size: 12px; line-height: 18px; margin: 0px;">
<span class="Apple-style-span" style="font-family: inherit; font-size: small;">Wt: 251 / 228 / 239.6 / 235 / 226.4</span></div>
<div style="font-family: Helvetica; font-size: 12px; line-height: 18px; margin: 0px;">
<span class="Apple-style-span" style="font-family: inherit; font-size: small;"><br /></span></div>
<div style="font-family: Helvetica; font-size: 12px; line-height: 18px; margin: 0px;">
<span class="Apple-style-span" style="font-family: inherit; font-size: small;">Measurements: </span></div>
<div style="font-family: Helvetica; font-size: 12px; line-height: 18px; margin: 0px;">
<span class="Apple-style-span" style="font-family: inherit; font-size: small;">Neck: 16.375" / 16" / 15.5" / 15.785 / 15.125 (+1.25)</span></div>
<div style="font-family: Helvetica; font-size: 12px; line-height: 18px; margin: 0px;">
<span class="Apple-style-span" style="font-family: inherit; font-size: small;">Rt Bicep: 16" / 15.5" / 15.5" / 14.875 / 14.5 (+1.5)</span></div>
<div style="font-family: Helvetica; font-size: 12px; line-height: 18px; margin: 0px;">
<span class="Apple-style-span" style="font-family: inherit; font-size: small;">Rt Forearm: 12.25" / 12.125 " / 11.875" / 11.875 / 11.75 (+0.5)</span></div>
<div style="font-family: Helvetica; font-size: 12px; line-height: 18px; margin: 0px;">
<span class="Apple-style-span" style="font-family: inherit; font-size: small;">Chest (Nipples) Expanded: 51.25" / 49.25 / 49.75" / 49.5 / 48" (+3.25)</span></div>
<div style="font-family: Helvetica; font-size: 12px; line-height: 18px; margin: 0px;">
<span class="Apple-style-span" style="font-family: inherit; font-size: small;">Belly (Navel) Sucked-In: 46.5" / 43.25 / </span><span style="font-family: inherit; font-size: small;">44.5" / 43.5 / 41.5" (+5.0)</span></div>
<div style="font-family: Helvetica; font-size: 12px; line-height: 18px; margin: 0px;">
<span class="Apple-style-span" style="font-family: inherit; font-size: small;">Mid-Thigh: 24" / 22" / 22.125" / 22.5 / 21.25 (+2.75)</span></div>
<div style="font-family: Helvetica; font-size: 12px; line-height: 18px; margin: 0px;">
<span class="Apple-style-span" style="font-family: inherit; font-size: small;">Mid-Calf: 15.5" / 15.25" / 15" / 15.25 / 15" (+0.5)</span></div>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6464382991520431675.post-65102432642630719462013-05-02T20:08:00.002-07:002013-05-02T20:08:53.191-07:005.2.13 FranAt Cornhusker CrossFit<br />
Fran: 21-15-9 of 95-lb. Thrustsers and Pull-Ups<br />
<br />
I did:<br />
11:15 of<br />
65-lb. Thrusters<br />
Pull-Ups with Black BandUnknownnoreply@blogger.com0tag:blogger.com,1999:blog-6464382991520431675.post-27868664855818066582013-01-12T14:14:00.003-08:002013-01-12T14:14:39.806-08:001.12.13WOD:<br />
With a partner, for time, cannot start next exercise until both partners finish previous:<br />
<br />
Row 1,000 m<br />
42 KB Swings 70# (I used 35# because recovering my back)<br />
24 Pull-ups (I did 10 with black band and then used purple band)<br />
<br />
13:37<br />
Partner: TroyUnknownnoreply@blogger.com0tag:blogger.com,1999:blog-6464382991520431675.post-8579668546803894572013-01-11T20:09:00.001-08:002013-01-11T20:09:33.875-08:001.11.13<span style="background-color: white; color: #002447; font-family: verdana, arial, helvetica, sans-serif; font-size: 14px; line-height: 17px; text-align: left;">20’ AMRAP of: </span><br style="background-color: white; color: #002447; font-family: verdana, arial, helvetica, sans-serif; font-size: 14px; line-height: 17px; text-align: left;" /><span style="background-color: white; color: #002447; font-family: verdana, arial, helvetica, sans-serif; font-size: 14px; line-height: 17px; text-align: left;">Row 500m (I kept pace between 2:20 and 2:00 entire time)</span><br style="background-color: white; color: #002447; font-family: verdana, arial, helvetica, sans-serif; font-size: 14px; line-height: 17px; text-align: left;" /><span style="background-color: white; color: #002447; font-family: verdana, arial, helvetica, sans-serif; font-size: 14px; line-height: 17px; text-align: left;">ME Push-Ups (unbroken) (I did the fingers out style pushups 20-20-15-15-15)</span><br />
<span style="background-color: white; color: #002447; font-family: verdana, arial, helvetica, sans-serif; font-size: 14px; line-height: 17px; text-align: left;">5 rounds + 5 meters</span>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6464382991520431675.post-25284286142607348012013-01-11T20:07:00.001-08:002013-01-11T20:07:50.435-08:001.9.13 "Leslie"<br />
"Leslie" is named for Jordan's aunt, I believe, who died while rescuing swimmers in a red flag event off the east coast.<div>
<br /></div>
<div>
<span style="background-color: white; color: #002447; font-family: verdana, arial, helvetica, sans-serif; font-size: 14px; line-height: 17px; text-align: left;">“LESLIE” </span><br style="background-color: white; color: #002447; font-family: verdana, arial, helvetica, sans-serif; font-size: 14px; line-height: 17px; text-align: left;" /><span style="background-color: white; color: #002447; font-family: verdana, arial, helvetica, sans-serif; font-size: 14px; line-height: 17px; text-align: left;">For Time: (I did in 16:05)</span><br style="background-color: white; color: #002447; font-family: verdana, arial, helvetica, sans-serif; font-size: 14px; line-height: 17px; text-align: left;" /><span style="background-color: white; color: #002447; font-family: verdana, arial, helvetica, sans-serif; font-size: 14px; line-height: 17px; text-align: left;">9-7-5-3-1 Ground-to-Overhead (GTO) #155/105 (I did #65 lbs. Power Cleans and Power Press)</span><br style="background-color: white; color: #002447; font-family: verdana, arial, helvetica, sans-serif; font-size: 14px; line-height: 17px; text-align: left;" /><span style="background-color: white; color: #002447; font-family: verdana, arial, helvetica, sans-serif; font-size: 14px; line-height: 17px; text-align: left;">5-4-3-2-1 Rope Climb (RC) 12' (mod.x3) (I climbed the rope once, but for the WOD did progressions from lying on the floor to the bar, 3x as many)</span></div>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6464382991520431675.post-55017327189664944282013-01-11T20:05:00.003-08:002013-01-11T20:05:37.972-08:001.8.13 "Catch-22"<div style="text-align: left;">
<span style="color: #002447; font-family: verdana, arial, helvetica, sans-serif;"><span style="font-size: 14px; line-height: 17px;">Catch 22 I completed all in 31:06 at GPP rate</span></span></div>
<span style="background-color: white; color: #002447; font-family: verdana, arial, helvetica, sans-serif; font-size: 14px; line-height: 17px; text-align: left;"><br /></span>
<span style="background-color: white; color: #002447; font-family: verdana, arial, helvetica, sans-serif; font-size: 14px; line-height: 17px; text-align: left;">Recovering from back injury while scraping ice off driveway 12/30/12</span><br />
<span style="background-color: white; color: #002447; font-family: verdana, arial, helvetica, sans-serif; font-size: 14px; line-height: 17px; text-align: left;"><br /></span>
<span style="background-color: white; color: #002447; font-family: verdana, arial, helvetica, sans-serif; font-size: 14px; line-height: 17px; text-align: left;">For Time: </span><br style="background-color: white; color: #002447; font-family: verdana, arial, helvetica, sans-serif; font-size: 14px; line-height: 17px; text-align: left;" /><span style="background-color: white; color: #002447; font-family: verdana, arial, helvetica, sans-serif; font-size: 14px; line-height: 17px; text-align: left;">22 Burpees (I did Jumping Jacks)</span><br style="background-color: white; color: #002447; font-family: verdana, arial, helvetica, sans-serif; font-size: 14px; line-height: 17px; text-align: left;" /><span style="background-color: white; color: #002447; font-family: verdana, arial, helvetica, sans-serif; font-size: 14px; line-height: 17px; text-align: left;">Run 4 laps (200m) </span><br style="background-color: white; color: #002447; font-family: verdana, arial, helvetica, sans-serif; font-size: 14px; line-height: 17px; text-align: left;" /><span style="background-color: white; color: #002447; font-family: verdana, arial, helvetica, sans-serif; font-size: 14px; line-height: 17px; text-align: left;">22 T2B (GPP did 66 single unders instead) </span><br style="background-color: white; color: #002447; font-family: verdana, arial, helvetica, sans-serif; font-size: 14px; line-height: 17px; text-align: left;" /><span style="background-color: white; color: #002447; font-family: verdana, arial, helvetica, sans-serif; font-size: 14px; line-height: 17px; text-align: left;">Run 4 laps </span><br style="background-color: white; color: #002447; font-family: verdana, arial, helvetica, sans-serif; font-size: 14px; line-height: 17px; text-align: left;" /><span style="background-color: white; color: #002447; font-family: verdana, arial, helvetica, sans-serif; font-size: 14px; line-height: 17px; text-align: left;">Agility Ladder (in, out, out, out) </span><br style="background-color: white; color: #002447; font-family: verdana, arial, helvetica, sans-serif; font-size: 14px; line-height: 17px; text-align: left;" /><span style="background-color: white; color: #002447; font-family: verdana, arial, helvetica, sans-serif; font-size: 14px; line-height: 17px; text-align: left;">22 Alternating Kettlebell Snatches (GPP did front squats with 45# plate on chest)</span><br style="background-color: white; color: #002447; font-family: verdana, arial, helvetica, sans-serif; font-size: 14px; line-height: 17px; text-align: left;" /><span style="background-color: white; color: #002447; font-family: verdana, arial, helvetica, sans-serif; font-size: 14px; line-height: 17px; text-align: left;">#70/53 (GPP/E: 22 Double Unders) (66 single unders)</span><br style="background-color: white; color: #002447; font-family: verdana, arial, helvetica, sans-serif; font-size: 14px; line-height: 17px; text-align: left;" /><span style="background-color: white; color: #002447; font-family: verdana, arial, helvetica, sans-serif; font-size: 14px; line-height: 17px; text-align: left;">5 Pull-Ups (FB: 2 Muscle Ups) (I did ring rows)</span><br style="background-color: white; color: #002447; font-family: verdana, arial, helvetica, sans-serif; font-size: 14px; line-height: 17px; text-align: left;" /><span style="background-color: white; color: #002447; font-family: verdana, arial, helvetica, sans-serif; font-size: 14px; line-height: 17px; text-align: left;">Run 4 laps </span><br style="background-color: white; color: #002447; font-family: verdana, arial, helvetica, sans-serif; font-size: 14px; line-height: 17px; text-align: left;" /><span style="background-color: white; color: #002447; font-family: verdana, arial, helvetica, sans-serif; font-size: 14px; line-height: 17px; text-align: left;">11 Front Squats #70/53 KB (GPP/E: #45 Plate) </span><br style="background-color: white; color: #002447; font-family: verdana, arial, helvetica, sans-serif; font-size: 14px; line-height: 17px; text-align: left;" /><span style="background-color: white; color: #002447; font-family: verdana, arial, helvetica, sans-serif; font-size: 14px; line-height: 17px; text-align: left;">Farmer Carry 4 laps #70/53 KB (GPP/E: #45 Plate) </span><br style="background-color: white; color: #002447; font-family: verdana, arial, helvetica, sans-serif; font-size: 14px; line-height: 17px; text-align: left;" /><span style="background-color: white; color: #002447; font-family: verdana, arial, helvetica, sans-serif; font-size: 14px; line-height: 17px; text-align: left;">11 Front Squats #70/53 KB (GPP/E: #45 Plate) </span><br style="background-color: white; color: #002447; font-family: verdana, arial, helvetica, sans-serif; font-size: 14px; line-height: 17px; text-align: left;" /><span style="background-color: white; color: #002447; font-family: verdana, arial, helvetica, sans-serif; font-size: 14px; line-height: 17px; text-align: left;">Run 4 laps </span><br style="background-color: white; color: #002447; font-family: verdana, arial, helvetica, sans-serif; font-size: 14px; line-height: 17px; text-align: left;" /><span style="background-color: white; color: #002447; font-family: verdana, arial, helvetica, sans-serif; font-size: 14px; line-height: 17px; text-align: left;">Agility Ladder (in, in, out, out) </span><br style="background-color: white; color: #002447; font-family: verdana, arial, helvetica, sans-serif; font-size: 14px; line-height: 17px; text-align: left;" /><span style="background-color: white; color: #002447; font-family: verdana, arial, helvetica, sans-serif; font-size: 14px; line-height: 17px; text-align: left;">5 Pull-Ups (FB: 2 Muscle Ups) (I did ring rows)</span><br style="background-color: white; color: #002447; font-family: verdana, arial, helvetica, sans-serif; font-size: 14px; line-height: 17px; text-align: left;" /><span style="background-color: white; color: #002447; font-family: verdana, arial, helvetica, sans-serif; font-size: 14px; line-height: 17px; text-align: left;">22 Box Jumps 20" </span><br style="background-color: white; color: #002447; font-family: verdana, arial, helvetica, sans-serif; font-size: 14px; line-height: 17px; text-align: left;" /><span style="background-color: white; color: #002447; font-family: verdana, arial, helvetica, sans-serif; font-size: 14px; line-height: 17px; text-align: left;">Run 4 laps </span><br style="background-color: white; color: #002447; font-family: verdana, arial, helvetica, sans-serif; font-size: 14px; line-height: 17px; text-align: left;" /><span style="background-color: white; color: #002447; font-family: verdana, arial, helvetica, sans-serif; font-size: 14px; line-height: 17px; text-align: left;">2 Muscle Ups (x3 PU&RD) </span><span style="background-color: white; color: #002447; font-family: verdana, arial, helvetica, sans-serif; font-size: 14px; line-height: 17px; text-align: left;">(I did Muscle up progressions with ring rows and banded dips on rings)</span><br style="background-color: white; color: #002447; font-family: verdana, arial, helvetica, sans-serif; font-size: 14px; line-height: 17px; text-align: left;" /><span style="background-color: white; color: #002447; font-family: verdana, arial, helvetica, sans-serif; font-size: 14px; line-height: 17px; text-align: left;">Run 4 laps </span><br style="background-color: white; color: #002447; font-family: verdana, arial, helvetica, sans-serif; font-size: 14px; line-height: 17px; text-align: left;" /><span style="background-color: white; color: #002447; font-family: verdana, arial, helvetica, sans-serif; font-size: 14px; line-height: 17px; text-align: left;">Agility Ladder (icky shuffle) </span><br style="background-color: white; color: #002447; font-family: verdana, arial, helvetica, sans-serif; font-size: 14px; line-height: 17px; text-align: left;" /><span style="background-color: white; color: #002447; font-family: verdana, arial, helvetica, sans-serif; font-size: 14px; line-height: 17px; text-align: left;">5 Pull-Ups (FB: 2 Muscle Ups) (ring rows) </span><br style="background-color: white; color: #002447; font-family: verdana, arial, helvetica, sans-serif; font-size: 14px; line-height: 17px; text-align: left;" /><span style="background-color: white; color: #002447; font-family: verdana, arial, helvetica, sans-serif; font-size: 14px; line-height: 17px; text-align: left;">22 Double Unders (GPP/E: KB Swings #70/53) (66 single unders) </span><br style="background-color: white; color: #002447; font-family: verdana, arial, helvetica, sans-serif; font-size: 14px; line-height: 17px; text-align: left;" /><span style="background-color: white; color: #002447; font-family: verdana, arial, helvetica, sans-serif; font-size: 14px; line-height: 17px; text-align: left;">Run 4 laps </span><br style="background-color: white; color: #002447; font-family: verdana, arial, helvetica, sans-serif; font-size: 14px; line-height: 17px; text-align: left;" /><span style="background-color: white; color: #002447; font-family: verdana, arial, helvetica, sans-serif; font-size: 14px; line-height: 17px; text-align: left;">Agility Ladder (cross in, out, out) </span><br style="background-color: white; color: #002447; font-family: verdana, arial, helvetica, sans-serif; font-size: 14px; line-height: 17px; text-align: left;" /><span style="background-color: white; color: #002447; font-family: verdana, arial, helvetica, sans-serif; font-size: 14px; line-height: 17px; text-align: left;">5 Pull-Ups (FB: 2 Muscle Ups) (ring rows)</span><br style="background-color: white; color: #002447; font-family: verdana, arial, helvetica, sans-serif; font-size: 14px; line-height: 17px; text-align: left;" /><span style="background-color: white; color: #002447; font-family: verdana, arial, helvetica, sans-serif; font-size: 14px; line-height: 17px; text-align: left;">Plate Carry 4 laps </span><br style="background-color: white; color: #002447; font-family: verdana, arial, helvetica, sans-serif; font-size: 14px; line-height: 17px; text-align: left;" /><span style="background-color: white; color: #002447; font-family: verdana, arial, helvetica, sans-serif; font-size: 14px; line-height: 17px; text-align: left;">*30’ Time Cap.</span>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6464382991520431675.post-44140151028591643212013-01-11T20:01:00.001-08:002013-01-11T20:06:08.812-08:001.7.13 "Sandyhook" --- ALL WODS AT CORNHUSKER UNLESS OTHERWISE NOTEDNOTE: Recovering from hurting my back pretty severely 12/30/12.<br />
<br />
<br />
"Sandyhook"<br />
4 + 32 rounds of:<br />
<span style="background-color: white; color: #002447; font-family: verdana, arial, helvetica, sans-serif; font-size: 14px; line-height: 17px; text-align: left;">10’ AMRAP w/ Partner (Dan Beckmann) of: </span><br />
<span style="background-color: white; color: #002447; font-family: verdana, arial, helvetica, sans-serif; font-size: 14px; line-height: 17px; text-align: left;">10 Thrusters #95/65 (I used PVC)</span><br />
<span style="background-color: white; color: #002447; font-family: verdana, arial, helvetica, sans-serif; font-size: 14px; line-height: 17px; text-align: left;">6 Burpees (I did 10 Jumping Jacks)</span><br />
<span style="background-color: white; color: #002447; font-family: verdana, arial, helvetica, sans-serif; font-size: 14px; line-height: 17px; text-align: left;">10 KBS #53/35 (I used 8# DB)</span><br />
<span style="background-color: white; color: #002447; font-family: verdana, arial, helvetica, sans-serif; font-size: 14px; line-height: 17px; text-align: left;"><br /></span>
<span style="background-color: white; color: #002447; font-family: verdana, arial, helvetica, sans-serif; font-size: 14px; line-height: 17px; text-align: left;">Just wanted to get some movement in without hurting my back.</span>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6464382991520431675.post-50909489291230119842012-12-04T21:19:00.003-08:002012-12-04T21:19:53.087-08:0012.4.12<br />
WOD: 5:40<div>
30 Squat Cleans</div>
<div>
<br /></div>
<div>
Lots of instruction from Alex</div>
<div>
Did all with Full Squats. Really struggled because legs were burning.</div>
<div>
Only used 65#, but that was enough.</div>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6464382991520431675.post-7804681251560811992012-12-04T21:18:00.003-08:002012-12-04T21:18:37.527-08:0012.3.12WOD: 21-15-9 of:<br />
20# Wall Balls<br />
Sumo Deadlift High Pulls (70# Kettlebell)<br />
<br />
Killler.<br />
Did with Haley at the BoxUnknownnoreply@blogger.com0tag:blogger.com,1999:blog-6464382991520431675.post-76834829331037862662012-12-02T15:08:00.002-08:002012-12-02T15:08:07.260-08:0012.2.12WOD:<br />
Went to SNAP and worked on pull-up progressions:<br />
3-3-3 with toes on bench behind me.<br />
5 planked with heels on bench in front of me (not very good and lousy sub for ring rows)<br />
5 jumping pull-ups (didn't do very well on these)<br />
<br />
Mobility and stretching.Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6464382991520431675.post-56104101044385287762012-11-30T20:39:00.002-08:002012-11-30T20:39:19.288-08:0011.30.12WOD: <br />
10' AMRAP:<br />
10 Wall Balls - 20# ball<br />
10 Box Jumps 20"<br />
10 Push-ups (Fingers pointing out)<br />
<br />
3 rounds + 5 wall ballsUnknownnoreply@blogger.com0tag:blogger.com,1999:blog-6464382991520431675.post-67475182684895182102012-11-29T18:49:00.003-08:002012-11-29T18:49:35.546-08:0011.29.12 "Diane""Diane" at the CXfit gym<br />
<br />
modified:<br />
21-15-9 in 10:12, of:<br />
135 lb. deadlifts<br />
incline ring rows<br />
<br />Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6464382991520431675.post-77582223988135568522012-11-27T19:57:00.002-08:002012-11-27T19:57:49.577-08:0011.27.12 Freddie's RevengeWOD: 13:26<br />
5 rounds of:<br />
10x Push Press 65 lbs.<br />
10x Burpees.<br />
<br />
The Rx in this is 185 lb. Push-Presses (with 5 reps) created by a bunch of ex Cross-Fit champs and elites. I thought I should do it with 120 lbs, but Jordan thought 65 because of the burpees. I was incredulous, but did it that way. It still kicked my but. Couldn't breathe. CrossFit always gets ya.Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6464382991520431675.post-75225830515370461692012-11-27T19:53:00.002-08:002012-11-27T19:53:56.364-08:0011.26.12At CornhuskerCrossFit with Jordan<br />
<br />
WOD: 10 to 1<br />
Kettlebell Swings (53 lbs)<br />
Run 100 meters<br />
<br />
Time: (lost track of the timer, we think about 14:28)<br />
<br />
Tough one, winded. Good to have Jordan teaching me form and to work with real kb instead of swinging dumbbells.Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6464382991520431675.post-64113948130078840132012-11-21T11:37:00.002-08:002012-11-21T11:37:34.409-08:0011.21.12 CornhuskerCrossFit AssessmentSpent a long time with Jordan Kasek and did stretch/warm-up, WOD, and a couple stretches after.<br />
<br />
Met Pukie the Clown for the first time and had to sign the bucket.<br />
<br />
WOD:<br />
500-meter row<br />
40 Air Squats<br />
Throw up in the bathroom<br />
30 Sit-Ups<br />
20 Push-Ups (fingers out, chest to ground, from knees-scaled)<br />
10 Ring Rows (about 45-degrees-scaled)<br />
<br />
12:28<br />
<br />
<br />Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6464382991520431675.post-15725747678613809642012-10-14T14:11:00.000-07:002012-10-14T14:11:49.133-07:0010.14.12 "Glen"Hero WOD "Glen": (Pack) For Time:<br />
95 lb. Clean and Jerk, 30 reps<br />
Run 800m-1 mile<br />
15 Ft. Rope Climb, 10 ascents -OR- 15 beginner rope climbs<br />
Run 800-1 mile<br />
50-75 Burpees<br />
<br />
I Did: 38:58<br />
95-lb. Clean and jerk, 30 reps<br />
Run 1/2 mile (to Holdrege and back along Lexington St.)<br />
10x5 reps of Rope Pull-downs, 90 lbs.<br />
Run 1/2 mile<br />
50 Burpees (too bench -- I was way to stiff/and sore from 3 WOD's in 24 hours to be able to do them to the floor)Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6464382991520431675.post-38462249558551613652012-10-14T08:13:00.002-07:002012-10-14T08:13:38.871-07:0010.13.12 B<br />
WOD: Weighted Dips 3-2-2-2-1-1-1-1-1<div>
<br /></div>
<div>
I did Dips with 10-lbs assist (just couldn't seem to get it on the machine we have using no assist)</div>
<div>
3-2-2-2-1-1-1-1-1</div>
<div>
<br /></div>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6464382991520431675.post-89500670372710650482012-10-14T08:12:00.001-07:002012-10-14T08:12:43.315-07:0010.13.12 AWOD: For time:<br />
100 ft Walking Lunges<br />
50 Push-Ups<br />
50 Double-Unders<br />
25 Knees-to-elbows<br />
5 Rope Climbs, 15 ft<br />
50 Box Jumps, 24-inch box<br />
25 Overhead Squats, 65 lbs.<br />
25 L-Pull-Ups<br />
50 Sit-Ups<br />
<br />
I Did: 43:50<br />
100 ft Walking Lunges (length of building outdoors)<br />
50 Push-Ups<br />
100 Singe-Unders<br />
25 Knees-to-Shoulders<br />
25 Pull-Downs with 110 lbs.<br />
10 Jumps to the Incline bench, 40 Jumps to the regular bench<br />
25 Overhead Squats with the weighted bar<br />
25 Pull-Ups with 52.5 lb. Assist<br />
50 Sit-Ups.<br />
<br />Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6464382991520431675.post-69533487085213061442012-09-24T17:41:00.003-07:002012-09-24T17:41:36.872-07:009.24.12WOD: Shoulder Press: 3-3-3-3-3-3-3<br />
<br />
I Did: Strict Shoulder Press:<br />
<br />
110x3-110x2.5-110x2-105x3-105x3-105x3-105x3<br />
<br />Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6464382991520431675.post-34546412964962448062012-09-23T14:28:00.003-07:002012-09-23T14:28:26.689-07:009.21.12WOD: Made-Up -- Getting back to it after Vacation<br />
<br />
At Tabitha's Club 4 Employee Gym<br />
3 rounds, 1 minute of each exercise, 35 lb. DB each hand<br />
Push-Ups<br />
Seated Press with Feet Off Ground<br />
Sit-Ups (with one DB on chest)<br />
Planked Rows<br />
Squats<br />
RestUnknownnoreply@blogger.com0