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Re: Bri3626 log

PostPosted: Mon Jun 20, 2011 1:39 am
by Bri3626
3 rounds for time (22:23)

20 double unders
20 20lbs thrusters

supposed to be wallball twofers but I really suck at double unders and going outside next to the smoking area was not my idea of a good time.

Once again the double unders have really frustrated the hell out of me. I just cannot get them right. I was trying to do singles of bounce, bounce, bounce, jump as prescribed on xfit website. But that got really tiring really quick. Any that I missed I didn't count so essentially I did 4 singles for every double under I completed not to mention a multitude of fails. But that equates to 240 singles and 60 double unders so considering how tired and pissed off I was I guess I shouldn't cry about it. Dam things make me mad when I can't stick em...

Re: Bri3626 log

PostPosted: Tue Jun 21, 2011 1:54 am
by Bri3626
"Nate" sort of a puppy/pack version
AMRAP 12 min
8 pullups, 8 dips instead of muscle ups
4 HSPU progressions
8 40lbs db swings

3 rounds + 3 db swings.

almost made four rounds, was shocked I did so few sets. I kept a pretty steady pace. The problem child on this one was pullups but didnt rest a lot between the actual reps. pretty tiring but dam thought I'd be doing about a round per minute or two minutes at least. One variable was the distance to each exercise and I think that was a factor.

After completion decided to do:

15 degree incline treadmill starting at level 3.0 progressing every minute by 0.1 on level. Goal was to do 15 minutes 15 levels at 15 degrees. got to 3.9 and burned out pretty quick.

Re: Bri3626 log

PostPosted: Wed Jun 22, 2011 2:00 am
by Bri3626
Deadlifts 3-3-3-3-3

185-205-225-245-265

did pretty good with it studied how to do deadlifts and improved the technique which seemed to make a big difference. only completed 2 reps of the 265 because I smashed my shin with the bar. Pretty sure I could have lifted it though. I let pain interfere. sad really

Re: Bri3626 log

PostPosted: Thu Jun 23, 2011 1:54 am
by Bri3626
5k 30:10

decieded to try a different run tactic today. started at 5 deg incline but realized about 3/4 mile into it I was gonna burn out too fast. As it turns out I was pretty burnt anyway. changed all to 1 deg incline. not a pr so shoulda kept the run as prev completed.

1 mile lvl 7.5
1/4 mile walk
1/2 mile lvl 7.5
1/4 mile walk
1/2 mile lvl 7.5
1/4 mile walk
1/4 mile lvl 9.0

Re: Bri3626 log

PostPosted: Fri Jun 24, 2011 1:42 am
by Bri3626
5 rounds max reps

overhead press 60 lbs db (1/3 bodyweight) I'm 185 so 30 lbs each hand.
pullups

OHP 17 9 6 6 5
PU 10 7 5 4 4

THEN 5 rounds
15 second L sit
30 second rest


timed OHP/pullups around 12 minutes or so. I think I was supposed to do each round with sufficient rest between each but attempted to do continuously. The obvious drop in reps shows it. I was sure I could do more pullups on the first round as I can easily do 13 without too much fatigue. guess the press made a difference.

1st two rounds of L-sit were legs extended as much as I can actually do an L-sit properly, knees were still bent. had to do on bench vs. parallel bars. Could have done em on the dip bars but its right by the door everyone walks by and for some reason I felt self-conscience and didn't do it. Anyway, went to tuck sits last 3 rounds.

Re: Bri3626 log

PostPosted: Mon Jun 27, 2011 1:42 am
by Bri3626
FT

800 meter run
30 clean & jerks
800 meter run

decided to test the C&J as I haven't really ever done them. warmed up (other than normal 10 min stuff) doing it with 45 lbs barbell. then put 95 lbs. on during the evolution. I didn't rush through this so much as to try to learn the skill and see if I could tell my mistakes. Found a buttload but not sure I can explain it correctly. big things are transition of the hands from shoulder to overhead and placement of feet as I go up. Have to watch some video of that others and prbly tape myself.

Anyway not sure how many C&J's I completed lost count around 6. Positive it was under 15 reps and I think it was around 12 or 13.

time didnt really matter much but my 800 meter runs were 3:50 which I feel pretty good about.

Re: Bri3626 log

PostPosted: Thu Jun 30, 2011 9:03 pm
by Bri3626
uggh,

5 days now of one kick ass URI. no fitness this week.

Re: Bri3626 log

PostPosted: Sun Jul 03, 2011 11:10 pm
by Bri3626
2 mile run. unsure of time approx 20 min.

Re: Bri3626 log

PostPosted: Tue Jul 05, 2011 1:29 am
by Bri3626
30 20 10 reps for time of:

20 lb db thrusters
20 inch box jump
40 lb db swing

17 min and change. very exhausted on this one. think the cold is still affecting me. lost 5 lbs. over the last week so definitely the illness made a difference.

Re: Bri3626 log

PostPosted: Fri Jul 08, 2011 1:29 am
by Bri3626
weighted pullups


1- 25lbs
1- 30lbs
1- 35 lbs
1- 40 lbs
1- 45 lbs
1- 50 lbs
1- 60 lbs
1- 65 lbs failed both overhand and underhand

supposed to only be 7 rounds but wanted to go to failure.

Re: Bri3626 log

PostPosted: Sun Jul 10, 2011 9:03 am
by Bri3626
13 mile hike 40lbs pack

im tired

Re: Bri3626 log

PostPosted: Tue Jul 12, 2011 1:36 am
by Bri3626
FT

21 pullups
21 HSPU
15
15
12
12
9
9

wanted to do rx'd but I looked at the brandx site and wrote down the pack type workout and forgot that was it. did it in 12:42. pullups were strict but began kips here and there at 2nd round so was interspersed strict and kips. HSPU was progressions. again no wall but wanted to try it. Pullups were the issue and I was pretty much down to 2 at a time by the time I hit the last of round 2. Still felt really good by the time I finished and I'm sure I could have done as rx'd but time would have gone up exponentially. I haven't been able to get much past 13-15 pullups in a row and need to fix that. I want to do 50 without stopping ultimately but not sure if I'm gonna progress without changing what I do or not. we shall see.

Re: Bri3626 log

PostPosted: Wed Jul 13, 2011 1:14 am
by Bri3626
2.5 mile run one deg incline

decided to do easy run took 24 minutes

Re: Bri3626 log

PostPosted: Thu Jul 14, 2011 1:36 am
by Bri3626
AMRAP 12 min

15 pushups
15 box jumps 24"
15 TTB

*2 rnds + 5 TTN

TTB was the problem child on this one. pushups and boxjumps were no problem. A definite shoulder issue going toes to bar. I'm finding as I rotate my hips up a lot of right post deltoid pain. It resolved almost as soon as I finished but is concerning. Notably tried to do what crossfit endurance calls a "Dynamic Effort" or DE of barbell row before I started. I used dumbells because of time crunch. got to 140 lbs. and felt the same shoulder pain. I've felt this not too long ago when I tried a compound bow so there is something going on there. I think it is conditioning of that particular muscle because the pain is essentially the same as when I started in november but it covered a lot more of the shoulder.

Re: Bri3626 log

PostPosted: Fri Jul 15, 2011 1:45 am
by Bri3626
8 rounds 1 minute sprints with 2 min walks between.
lvl 8.0 treadmill

1st 2 rounds were on a 15 deg incline but unable to keep pace so had to lower it to 10 deg for the last 6 rounds. Meant to do ten but got very lightheaded and decided to call it quits.

rockclimbing tomorrow!