CrossFit – 2009/04/01
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Running and thrusters, two of my weak spots, so I had to make it.
Complete 4 rounds for time of:
* Run 400m
* 15 Thrusters (boys: 35#; girls: 25#)
12:55
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Tyler
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Tyler
CrossFit: 2009/03/30 – Filthy 50
After a week off to recover from an injury, I get the Filthy 50 as a “welcome back.”
# 50 Box jumps (24″)
# 50 Jumping pull-ups
# 50 Kettlebell swings (boys: 24kg; girls: 16kg)
# 50 Walking lunges
# 50 Knees to elbows
# 50 Push press (boys: 45#; girls: 35#)
# 50 Back extensions
# 50 Wall ball shots (boys: 20#; girls: 14#)
# 50 Burpees
# 50 Double-unders26:01 – Last time was 25:14 but it was modified due to being fat and weak.
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Tyler
CrossFit: 2009/03/10
After Sunday’s Heavy Thruster, I was a bit weak for these Front Squats.
3-3-3
185#-185#-190#Nothing spectacular, based on the 90% of my 1 rep max (240#), I should have done 215#. It wasn’t going to happen.
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Tyler
CrossFit: 2009/03/09
With a running clock, on the minute do:
- X KB swings (24kg)
- X Double Unders
- X push-upsI lost the pace at 12 minutes. Once again, I thought “this looks ok” and had it turn out “I think I’m going to die.”
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Tyler
CrossFit: 2009/03/08
1-1-1 of heavy Thruster
then 40 thrusters at 45# for time.
I’ve never done heavy thrusters, so I did 155#-175#-195#, I started a bit low.
Then 40 reps of 45# thrusters took 0:54.
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Tyler
#crossfit – 2009/03/06
3 rounds of:
15 Power Snatch – 95#
20 Overhead Squat – 95#
then 100 Double Unders14:26
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Tyler
#CrossFit – 2009/03/04
After CrossFit Total on Saturday and Heavy Deads yesterday, I subbed Back Extension with an AbMat for the Hip Extensions.
For time:
30 Hip extensions
21 Atomic sit-ups
21 Push-ups
30 Hip extensions
18 Atomic sit-ups
18 Push-ups
30 Hip extensions
15 Atomic sit-ups
15 Push-ups
30 Hip extensions
12 Atomic sit-ups
12 Push-ups
30 Hip extensions
9 Atomic sit-ups
9 Push-ups
30 Hip extensions
6 Atomic sit-ups
6 Push-ups
30 Hip extensions
3 Atomic sit-ups
3 Push-ups9:30
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Tyler
CrossFit: 2009/02/28 – Level test fun fest
The last Saturday of each month is Level Testing at CFTO.
We weigh-in, hammer out a CrossFit Total and then a short met-con:
Row 500m
40 squats
30 sit-ups
20 push-ups
10 pull-upsI scored a 745 in the Total, 240# Back Squat, 145# Shoulder Press and a 360# Deadlift.
My increased flexibility has led to uncertainty with my Back Squat weight, I threw 240# without a problem, so that’s a bit of poor planning on my part. Same thing for the Shoulder Press, I jumped from 145# to 155# and failed. I should have done 150#. I did add 5# to my Deadlift PR, so it wasn’t all a wash.I hit 4:20 on the met-con. The standards are the highest, and I had to do a few push-ups over due to my chin not hitting the deck.
Oh, and I weighed in at 183.4#, which is a bit high I feel, I’d like to be 170-175#, stupid belly chub.
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Tyler
CrossFit: 2009/02/26
The grinder…
Every Minute, on the Minute, for 15 minutes (originally 20)
- 5 DB Dead Lift
- 5 DB Hang Power Cleans
- 5 DB Thrusters6 minutes with 40# DBs, and then I had to drop to 30# DBs for the remaining 9 minutes.
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Tyler
CrossFit: 2009/02/25
5 rounds for time of:
- 5 Deadhang pull-ups
- 10 Dumbbell muscle snatches/side (45#)
- 20 Double-unders
13:03