Intervals

Intervals!

3 rounds of:

20 secs sprint, 60 second recovery
20 secs sprint, 50 second recovery
20 secs sprint, 50 second recovery
20 secs sprint, 30 second recovery
20 secs sprint, 20 second recovery
20 secs sprint, 10 second recovery
20 secs sprint

Nearly killed me and the dog!

2 Miles TT

2 mile time trial - 15:25. Splits at 7:45 and 7:39.

This makes me frickin' fast, at least by army standards...

thrusters and Muscleups

15-12-9 reps of:
135# thrusters
Muscleups

21:07

Last few MUs were ugly.

I need to resume doing at least a CFWU daily.

Back from vacation...

Wherein I did nothing exercise related.

Oh, wait, I did a few rounds of puhsups, and I did swim a bit, (and nearly drowned - gotta hit the pool!) but that's about it...

So today I did this:

4 x 800m holding best possible pace, not slowing more than 3 secs per round
2 minute recoveries between rounds

3:41
3:40
3:40
3:40

Pretty pleased with the consistency, not so pleased with the times. I'd like to see these down around 3:15 or less. Something to shoot for.

Tonight I'm gonna go back to week 3, I think, of 100 pushups...

Crossfit Endurance?

Yesterday, did this hellacious WOD in 25:02:

45 pound Dumbbell squat snatch, left arm, 21 reps
45 pound Dumbbell squat snatch, right arm, 21 reps
42 Pull-ups
45 pound Dumbbell squat snatch, left arm, 15 reps
45 pound Dumbbell squat snatch, right arm, 15 reps
30 Pull-ups
45 pound Dumbbell squat snatch, left arm, 9 reps
45 pound Dumbbell squat snatch, right arm, 9 reps
18 Pull-ups


Did the hundred pushups week 3 day 2 workout, too - and barely finished the last set. Wowsers!

Today, I did a WOD I found on the Crossfit Endurance site:

10x100M sprints, all out, with 2 minute rests between each sprint.

I averaged about 18.5 seconds per sprint, which seemed really freakin' slow to me, until I mapped it on the Google Maps pedometer and found out I was actually running more like 125 meters, so then I didn't feel that bad about it. I'm still not running very fast, though....

With the new weird schedule I have, I'm thinkin' I'll probably do the regular CrossFit WOD M-W-F and the CrossFit Endurance WODs on T-Th.

Running on dead batteries

Today's WOD:

Run 1.1 miles to battery store
secure replacement battery for watch
Run 1.1 miles back to office

Time unknown - didn't have my watch. :)

Tried to do the hundred pushups WOD last night, but after the muscleups yesterday, it wasn't gonna happen. I'll try again on Wednesday night.

Muscleups, double unders, and what the hell happened to my weight?

WOD:
30 Muscleups for time

7:12, a PR by 1 second. All of 'em kipped. It feels like a strict one is a ways off yet.

Finished up with a slow strict set of 10 L-pullups, then 3 minutes of double-unders, hit 76, a new PR.

Weight as of today is 194 - ate like utter crap the last coupla' days and it shows. I missed the last day of this week's hundred pushup protocol, so I'll try to squeeze that in tonight.

squat day!

As it turns out, I do know squat!

5x5 back squats

245, 255, 245, 245, 245

vs. last time at 225, 235, 245, 235, 235. Round 2 at 255 was pretty ugly; I couldn't get outta the hole on rep 3. I sat down, dropped the bar onto the pins, readjusted and was able to finish the set. It was ugly, but I did all 5 reps at the weight, so I'm countin' it!

Between sets, I did various and sundry pullup exercises, and finished up with three minutes of balls-out jumprope.

Ran into an old acquaintance from college today, turns out he's a crossfitter too, far out!

Did day 2 of week 3 of the hundred pushup challenge last night, 27, 19, 19, 15 and 25 reps. 15 now seems really easy, so I guess I'm making progress!

5K

Yeesh...

Ran the normal 5K loop, but in the opposite direction, which leaves what little climbing there is until the end. With a headwind, seemingly in both directions?

This was not a banner day. 28:46. Dang!

Helen, hundred pushups

Did Helen today:

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

13:06, way off my PR of 12:10. On the up side, there was a crew of soccer moms ogling me while I did my pullups... :)

Did the first round of week 3 of the hundred pushups plan - holy cow, that was hard!

25,17,17,15,25 rep rounds, with 60 seconds between each round. That's 99 pushups in about 6:30 or so. Starting to see how this will actually be possible!

5K, 100 pushups

5 K run today, 25:13, and it was ugly. Not breathing real well.

did the hundred-pushup challenge test yesterday, came up with 25. On to week 3!