Crossfit

Now a bum knee

My shoulder finally healed well enough to start doing Crossfit again, but it had been almost two months of little to no exercise, so we decided to do a week of the official Crossfit warm-up, which is a pretty good workout in its own right.

3 rounds of 10-15 reps of:
Samson Stretch (do the Samson [...]

Muscle-ups 091005

Puppies:
For time:
10 Muscle-ups
If you cannot do the muscle-ups do 40 beginner or assisted pull-ups and 40 bench dips or 20 squat muscle ups.
This was my first WOD since my shoulder injury. 4:55
I’m glad to be back.

I’m Back Baby

I’ve been sitting on the sidelines for 2 months due to injuring myself when I (stupidly) tried to do a kipping pull-up. It’s been difficult sitting out, but August was a very rough month with a lot, almost too much, going on.
I did a light version of a crossfit workout today: 3 rounds of [...]

Crossfit: Barbell push press, deadlift, 800m run 090627

Barbell push press, deadlift, running
Two rounds of:
Right arm barbell push-press 12 reps (15#)
Left arm deadlift 12 reps (3 gallon water bottle ~24#)
Run 800 meters
Left arm barbell push-press 12 reps
Right arm deadlift 12 reps
Run 800 meter
26:05
1st half split 12:22
Ambient temperature at the start 99, ditto at the finish. This was 10 PM.

Crossfit: Nicole 090626

“Nicole”
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
5 reps: 15, 12, 11, 8, 10
Last time (3/30) I could only do 3 rounds of 200m.
Had to wait until the temperature dipped below 105, so I started this at 9:30 PM, and now it’s a cool 100 outside.

Crossfit: Thruster, Hang Power Clean, Sumo Deadlift High Pull 090625

women – 25#
Buttercups:
Complete as many rounds as possible 12 minutes of:
10-25 pound Thruster, 5 reps (30#)
10-25 pound Hang Powercleans, 7 reps (30#)
10-25 pound Sumo Deadlift High-pull, 10 reps (20#)
3 rounds then had to stop.

400m run, Kettlebell Swings, HSPU 090622

3 rounds for time
400m, Kettle bells, HSPU
Puppies:
3 rounds for time of
run 400 m
15 kettle bell/dumbbell swings, 15-25# (20#)
9 HSPU (or progressions)
Severely regretted today’s meal choices…
12:05

Crossfit: Why No, I Don’t Need My Shoulders, Why Do You Ask? 090619

HSPU, Bench Press, Push Press, Bench Dips
Holy crap! Started this as a Puppy, but had to downscale to Buttercup after 2 rounds:
Buttercups:
Complete as many rounds in 12 minutes as you can of:
Handstand push-up Progression 3 reps (progression)
Bench press 15-25 pounds, 6 reps (15# dumbbells, then 8#)
Push press pvc-15 pounds, 9 reps (15# dumbbells, then 8#)
Bench [...]

Crossfit: Wall ball, Pull ups 090618

Wall ball, Pull ups
Puppies:
25 Wall-ball shots
25 Pull-ups (beginner or assisted pull ups okay)
20 Wall-ball shots
20 Pull-ups (beginner or assisted pull ups okay)
15 Wall-ball shots
15 Pull-ups (beginner or assisted pull ups okay)
Use 10-14 pound medicine ball launched to a target 6-8 feet above the ground.
I had an 8# ball but launched it 10 feet. Did beginner [...]

Crossfit: Run 5K

Puppies:
Run 1-2 miles depending on your ability
Ran 1 mile 10:27
This is the first time I’ve run a mile in almost 20 years. When I started Crossfit 10 weeks ago, I could barely run 200m. I’m so excited that my running has improved so much.