AGE AND WEIGHT ARE JUST NUMBERS

Monday, September 7, 2009

CrossFit Total

9-7

"CrossFit Total" = 1175
Back squat, 1 rep... 455 PR going ATG, just a touch high (425 on 8-1 with tight spot, and was over 500 before going ATG, and 600 in March at 275lbs)

Shoulder Press, 1 rep... 245 (245 on 5-26 and 260 on 3-11)

Deadlift, 1 rep... 475 (500 on 5-26 and 505 on 3-11)

400 M 25 Burpies x 6

9-7

6 rounds for time of:
Run 400 meters
25 Burpees

3 rounds in 19:42

only did 3 rounds before Clayton showed up and time to start CFT.... missed the day before recovering from my reunion

Clean and Jerk 7x1

9-5

Clean and Jerk 1-1-1-1-1-1-1 reps

185
195
205
215
225
235
245
255 F
250

Friday, September 4, 2009

5 K

9-3

Run a 5K

34:42 PR (7-20 34:59 on treadmill, 35:06 on 6-15, 40:54 on 5-25 and 36:46 on 4-9 on treadmill... estimate after plug came out)

Wednesday, September 2, 2009

"Elizabeth"

9-2

"Elizabeth"
21-15-9 reps of:
Clean 135 pounds... power cleans
Ring dips... did 63, 45, 27 regular dips

8:35 PR (4-30 did it in 9:02 and clock did not start until 2nd set)

1000,750, 500M Row, 21, 15, 9 Thrusters & Pull-ups

9-1

For time:
Row 1000 meters... ran 1 mile
95 pound barbell Thruster, 21 reps
21 Pull-ups
Row 750 meters... ran 800 meters
95 pound barbell Thruster, 15 reps
15 Pull-ups
Row 500 meters... ran 400 meters
95 pound barbell Thruster, 9 reps
9 Pull-ups

29:51

accidentially did 30 thrusters and pull-ups the first set... ran 1 mile unbrocken

Tuesday, September 1, 2009

Weigted Pull-ups 7x1

8-30

Weighted pull-ups 1-1-1-1-1-1-1 reps

35
55
70
80
90
100
110
115 F ....got it to my eyes

not much rest betwen sets

95# Power Snatch & 400M x 5

8-29

Five rounds for time of:
95 pound Power snatch, 15 reps
Run 400 meters

21:50

Started slow with a guey cinnamon roll fresh on my stomach... last 2 sets of snatch were unbroken 1st 3 in sets of 5-7.... should have been under 20:00 for sure

OH Squats

8-28

Overhead Squat 3-3-3-3-3 reps

135
145
155
165
175
185

did this in a rush before we left for Nevada.... can not seem to get a groove, either too far forward or back... shoulders are not very flexible

Thursday, August 27, 2009

"Nate"

8-26

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups... 8 pull-ups and 8 dips
4 Handstand Push-ups
8 2-Pood Kettlebell swings

10 rds + 4 pull-ups PR (9 rds on 7-8)

Wednesday, August 26, 2009

5-7-10 Thruster, Cleans, SDLHP

8-25

Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

10 rds + 12 reps

I thought I had done this before, but could not find it on my blog

"Cindy"

8-24

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats.... good and low, needed to rull hips through

27 + 15 reps PR (25+5 on 7-27, 22 6-9, 19 on 5-15, and 13 on 2-9)

Sunday, August 23, 2009

Hang Power Cleans 7 x 1

8-22

Hang power clean 1-1-1-1-1-1-1 reps

185
195
205
215
225 F
225 Power Clean
225 F
225 F
225 F

Totally Pissed after this WOD. Did 230 last time and could get 225 to my chin each time but could not rack it... need to work on wrist flexibility big time...

Friday, August 21, 2009

100' Walking Lunges, Pull-ups, Sit-ups

8-21

Walking lunge 100 ft.21
Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

15:43 PR

(20:23 on 2-26)

WORLD CLASS FITNESS IN 100 WORDS

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.

Practice and train major lifts: Deadlift, clean, squat, presses, Clean and Jerk, and snatch.

Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds.

Bike, run, swim, row, etc, hard and fast.

Five or six days per week mix these elements in as many combinations and patterns as creativity will allow.

Routine is the enemy. Keep workouts short and intense.

Regularly learn and play new sports.

GENERAL PHYSICAL SKILLS

If your goal is optimum physical competence then all the general physical skills must be considered:

1. Cardiovascular/respiratory endurance - The ability of body systems to gather, process, and deliver oxygen.

2. Stamina - The ability of body systems to process, deliver, store, and utilize energy.

3. Strength - The ability of a muscular unit, or combination of muscular units, to apply force.

4. Flexibility - the ability to maximize the range of motion at a given joint.

5. Power - The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.

6. Speed - The ability to minimize the time cycle of a repeated movement.

7. Coordination - The ability to combine several distinct movement patterns into a singular distinct movement.

8. Agility - The ability to minimize transition time from one movement pattern to another.

9. Balance - The ability to control the placement of the bodies center of gravity in relation to its support base.

10. Accuracy - The ability to control movement in a given direction or at a given intensity.

WHAT IS CROSSFIT?

CrossFit is described as: constantly varied functional movements executed at high intensity. Let's break down what that means.

Constantly varied means exactly what it says. When you come to do a CrossFit workout it is different than the workout you did yesterday and the one you will do tomorrow. This keeps you guessing and well rounded. You want your body to perform the best it can at all times. Constantly varying workouts can be scaled to your abilities as well. It keeps your body guessing so that your body reacts in a positive way and gets in better shape. It does no good to go to the gym and do the same workout all the time. Your body gets used to that work load and decides to not improve because it is not being pushed.

Functional Movements means real exercise. In CrossFit movements using selectorized machines are not going to happen. In CrossFit the best machine to have is yourself. Movements that your body does naturally, such as squats, push-up, and a combination of other exercises are key for your body to be in the best of shape. These motions are not only good for working out; they are the basics of every day movement.

High Intensity is the hardest part, but it is what makes the workout. Intensity is increasing weight, reps, speed, or time to whatever you can perform and handle. Intensity is what makes your fitness, health, and body better. A moderate intensity does nothing but maintain what you already have. You have to increase to a high level of intensity to see results. If your body is not pushed to a limit you stay the same, and you stay out of shape. Pushing your body is the only way to see results. Intensity is not a heart rate; it is how fast you are moving your weight at your speed.

Real Exercise. Real Results. That is what CrossFit is. Plain and simple.

AGE AND WEIGHT ARE JUST NUMBERS - MAGIC PILL