Steer's CrossFit Log: The Cure for the Common Workout

Steer810 · 02-23-2008, 08:11 PM

Heeerrreee we go!

In Honor of My Dog:
2xCFWU

Todays WOD: "Moe's Dirty Dozen"
12-11-10-9-8-7-6-5-4-3-2-1 reps for time of:
BW Bench Press (195 lbs)
Pull-Ups
Kettlebell Swings - 1.5 pood (55 lbs)

Time: 59 min. Total Reps: 234

This was a 'create your own' WOD I put together yesterday; my dog was put to sleep so I wanted to do something extra-tough.

Littlemermaidklb · 02-23-2008, 10:23 PM

What a beautiful dog... I'm so sorry for your loss :-(

Willie · 02-23-2008, 10:52 PM

So sorry to hear about your dog.

Bill2380 · 02-24-2008, 05:35 PM

That sucks about your dog. I had to do the same about six years ago and it was so hard. That is a hell of a workout. Good job there. Have you done XFit before?

Steer810 · 02-24-2008, 05:47 PM

I have been doing CF for about 2 months now and every workout I get more obsessed with it. Before CrossFit I was doing NROL, which was probably exactly what I needed to prepare myself for CF (strength-wise). Nothing can fully prepare you for what you get into with these WODs.

But I can't get enough of it. I'm looking forward to trying out 'Eva' tomorrow night.

Bill2380 · 02-24-2008, 05:50 PM

Quote:

I'm looking forward to trying out 'Eva' tomorrow night.

If you get 5 rounds you're a better man than me, good luck.

Steer810 · 02-26-2008, 08:59 PM

This was the the toughest WOD I've ever done.

"Eva"

Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps (70 lb DB)
30 Pull-ups

Time: 1 hour 20 min.
As Rx'd, except no fifth 800m run; my left calf muscle freaked out midway through the fourth and I didn't want to look like an ass again and almost fall off the treadmill.

To end the workout I did 3x5 sets of towel pull-ups. After 150 pull-ups and 150 DB swings they felt pretty good.

Bill2380 · 02-26-2008, 10:30 PM

Quote:

If you get 5 rounds you're a better man than me, good luck.

What I said. Great job.

Steer810 · 02-27-2008, 08:51 PM

2xCFWU

Shoulder Press: 95-115-120-125-130-140-145x0-135
Push Press: 135- 145-x1-140-135-145x2-150x0 (tried three times)

Not too happy with this WOD today. Still beat up from 'Eva' yesterday.

Steer810 · 02-29-2008, 03:55 PM

2xCFWU
Today WOD= 7 rounds for time:
95 lb Sumo DL w/High-Pull: 10 reps
10 ring dips (Subbed 20 parallel bar-dips)

TIME: 14 min.

Bill2380 · 02-29-2008, 06:01 PM

Not bad, Buckeye. I figured 70 dips was enough. I sometimes get elbow pain from the real high rep stuff.

Steer810 · 03-02-2008, 02:03 PM

March 2, 2008:

2xCFWU
Todays WOD = Pseudo-'Angie'
For Time: 100 Pull-ups
100 Push-ups
100 Squats
(No sit-ups today)

Time: 18 min.

Took the day off Saturday to go to the Arnold Classic here in Columbus. It was pretty interesting to say the least. Here is a list of the people I saw/met there...

Marcus Allen
Ronnie Coleman
American Gladiators - Justice and Wolf
Triple H
Mr. Lou Ferrigno
Kirk Barton (Ohio State football player)
Marzia Prince
Jamie Eason

Steer810 · 03-03-2008, 07:41 PM

March 3, 2008:

2xCFWU
Todays WOD = "David" (A guy I know made this WOD up in honor of a friend of his who passed in the Bluffton College bus crash last year. He played baseball for Bluffton, #11.)

3 Rounds for Time: 11 Thrusters @ 95 lbs
11 push-ups
11 KB Swings-2 pood (70 lbs)
11 pull-ups

Time: 15 min.

Steer810 · 03-04-2008, 07:53 PM

March 4, 2008:

2xCFWU
Todays WOD = 'Linda' (THE Bitch)
10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight (255 lbs)
Bench press: body weight (195 lbs)
Clean: 3/4 body weight (145 lbs)

Time: 40 min. PR BY 5 MINUTES!
Plus I added more weight. + 5 BP and +10 lbs on my DL/Cleans

This is one of my favorite WODs.

Chris-STL · 03-04-2008, 09:46 PM

Hey, nice work on the 3 bars of death! Beat my time by about 12 min!

Keep up the good work.

Steer810 · 03-07-2008, 02:09 PM

March 7, 2008:

CFWU
Todays WODs = "Diane": 21-15-9
225 lb DL
Handstand Push-Ups (Shoulder Presses - 135 lbs ---> 115 lbs) Some asshat was lurking by my station so I dropped the weight to get out of there.

and
"Cindy": As many rounds in 20 min. of :
5 pull-ups
10 push-ups
15 squats

Times/Rounds ... Diane = 8 minutes
Cindy = 15 rounds (PR by 2! If I had not done Diane I dare say I could have reached 18.)

Steer810 · 03-10-2008, 05:43 PM

2xCFWU

Todays WODs:
Hand Squat Cleans: 7x3 reps
"Lynne": Five rounds, max reps - BW Bench (195 lbs)
Pull-Ups

HS Cleans Warm-Up (95 - 135 lbs)
155-165-175x1 (PR)-155-165-155-160

BenchPresses / Pull-Up Reps
7/15, 5/10, 6/12, 6/13, 6/10

Steer810 · 03-12-2008, 02:38 PM

March 12, 2008:
Start of PM + CF

Muscle snatch – 5 x 1 : Ended at 145 lb

Snatch + overhead squat + hang power snatch + overhead squat – 60% x 5 sets: 95 lbs

Clean + front squat + hang power clean – 60% x 5 sets : 145 lbs

Push press + push jerk + jerk – 60% x 5 sets: 105 lbs

3 rounds for time of:
Row 500 m
15 box jumps – mid-thigh height

Time: 6:00

Steer810 · 03-13-2008, 03:44 PM

March 13, 2008:

2xCFWU

Todays WOD: 'Tommy V'
115 lb Thruster = 21-15-9
15 ft rope climbs = 9-6-3 ascents (135-90-45 towel pull-ups)

Time: 40 min.

First 50 towel pull-ups as RX'd. The rest were jumping towel pull-ups. My grip is a little tired.

Steer810 · 03-14-2008, 02:54 PM

March 14, 2008:

WT: 193 lbs
2xCFWU

PM-Work:
Snatch 1x5 = 145-155-160x0-135-135-135
Cleans 1x5 = 155 - 165 - 175 - 180 (PR) - 165
Squats (To Heavy Single) = Finished at 255 (ATG)

I need to work on my snatch and cleans movement. I'm not sure if I'm actually doing them with 100% proper form.

PM WOD: 3 rounds/time:
6 DB power clean + press (40 lbs) - per arm
16 1-arm KB swings (55 lbs) - per arm
26 kipping pu's

Time: 18 min.

Did just regular pull-ups, don't have the kipping motion down yet. My arms still feel a little beat from yesterdays WOD.
The 1-arm KB swings are a killer.

Steer810 · 03-23-2008, 02:14 PM

March 14 ---> March 22 Off, Spring Break.

March 23, 2008: Cadbury and General Peep's Revenge

2xCFWU

PM Work: Snatch (85 %) x1x4 --- 145 lbs
Clean + J (85 %) x1x4 --- 155 lbs
Back Squat (90 %) x2x1 --- 225 lbs

"Nate" = As many rounds in 20 min:
2 MU's ( 3:1...pull-ups/dips:MU)
4 Handstand PU's (135 [for 3 rounds] down to 115 lb press)
8 2-pood KB swings (70 lb DB)

10 Rounds. I feel like I got hit by a truck.

This was extra tough after a week off and eating like shit.

Steer810 · 03-24-2008, 07:54 PM

March 24, 2008:

2xCFWU

PM Work: Power Snatch - 75 % x2x5 = 135 ---> 145 lbs
Power Cleans - 75 % x2x5 = 135 lbs

CrossFit WOD: 'FIGHT GONE BAD' (it hurt)
3 rounds of: Wallballs (10 ft target)
Sumo DL (75 lbs)
Box Jumps (20 '' = knee ht.)
Push Press (75 lbs)
Rows

1 minute/station, one min. rest at the end of the entire round. Repeat.

I had to modify to save time since my gym wasn't designed for CF...
(rower was broke too so you'll see how I managed with that)

Order changed to:
Push Press
Sumo DL's
WallBalls
Box Jumps
Kettlebell swings (30 lbs)

TOTAL: 296

I had to hold back Pukey from during the wallballs and DB swings. If I had not done PM work I think my total would have been close to 320-330 range. I'll get her next time.

Steer810 · 03-25-2008, 05:44 PM

March 25, 2008:

2xCFWU

PM Work @ 85%: Snatch - 1x3 = 135 lbs
Cleans - 1x3 = 155 lbs
Front Squat - 1x2 = 160 lbs

CrossFit: For Time-
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups

(Subbed 115 lb presses for HS Push-ups)

Time: 18 min.

Steer810 · 03-25-2008, 08:49 PM

March 25, 2008:

Workout #2

Barbell Bench Press - 5 x (6,1,6,1,10) - 195-225-200-225-175
BB Row - (same rep scheme) - 135-185-135-185

Close Grip Lat Pulldown - 2x8 - 175 lbs
DB Press - 2x8 - 40-50-40

Towel Pull-Ups - 3x5
Clean + Press - 135 lbs

Pull-Ups - 2x7
1-arm DB Swings - 25 lbs

(italics = supersets)

I'm gonna start adding in some different workouts, maybe NROL type, once or twice a week. These are from NROL Strength series.

Steer810 · 03-26-2008, 07:34 PM

March 26, 2008:

PM Work (60%) - Snatch - 1x5 = 110 lbs
Cleans - 1x5 - 100 lbs

Max Cleans: 150 lbs
OH Squat: 105
Snatches: 175

CF WOD: Franlizabeth 21-15-9 reps of...
Thrusters (75 lbs)
Pull-ups
Cleans (115 lbs)
Ring push-ups (no rings, subbed 2:1 reg. push-ups)

Time: 20 min.

Steer810 · 03-28-2008, 07:59 PM

March 28, 2008:

2 x CFWU

PM Work (80%) : Front squat – 80% x 2 x 5 = 140 lbs
Clean deadlift – 105% (of clean) x 2 x 2 = 185 lbs
Push press – 5 x 3 (took to a heavy single) = 135 - 140 - 145 - 150 x 2 - 135 - 155x1 (PR!) - 160x0 - 160x0 (I'm getting it next time.)

Strength Work: Deads - (warm-up) 135-225 lbs
3 x 3 = 275 - 295 - 315 , took to heavy single - 335 -345 lbs (ANOTHER PR!)

Back Extensions (took it easy) 3x5 - 25 - 35 - 35 lbs

CF WOD: 'Hard'

Box Jump (24” - about knee height)
Bench Press (BW-190 lbs)
L Pull-ups
DB Thrusters (35 lbs, both arms)
DB Swings (55 lbs)

21-18-15-12-9 Rep Rounds for Time

TIME: 58 min.

I'm happy I finished this; thats all I have to say.

Steer810 · 03-29-2008, 02:34 PM

March 29, 2008:

2xCFWU

PM WORK: Muscle Snatch (55%) - 2x3 = 90 lbs
Tall Clean - 2x3 = 105 lbs

Strength Work: Front Squats 3 x 3-5 = 135 - 145 - 155 - 185 x 2 ATG (PR!) - 195 x 1/2
(Those front squats were the only good to come of todays workout.)

Back Squats = 225 lbs x 3
HSPU Work = 145 lb press

CF WOD: 'Barbara' Five Rounds for Time:
20 pull-ups
30 push-ups
40 sit-ups
50 squats
(3 min rest between each round)

1st round = 3:30
2nd round = 4: 25
STOPPED.

Still very beat up after yesterdays WOD. I wasn't going to post this, since its a FAILURE for sure, but sometimes you need that to keep you going.

Steer810 · 03-31-2008, 08:28 PM

March 31, 2008:
(weight - 194 lbs)

2 x CFWU

PM Work:
Back Squat (84%): 2x5 = 215 lbs
Snatch DL (110% of snatch): 2x2 = 170 lbs
Push Press: 5x3 = 135-145-150-155-160x1 (PR!) -135
Chin-up: 5x5

CrossFit:
"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

TIME: 6:30 (PR by 10 minutes.)

Steer810 · 04-01-2008, 08:07 PM

April 1, 2008:

2 x CFWU

PM Work: Muscle Snatch (57% of snatch) - 90 lbs, 2x3
2 Position Clean = Floor, mid-thigh (70%) - 135 lbs x 4 sets
Rack Pull : x 3 then to heavy single - 225 - 275 - 315 - 345 - 365x1 - 385x1 (probably a PR, I'm not sure)

Strength Work 5x5 : Clean DL + shrug - 185 lbs
High Hand Clean - 135 -145
Clean (from deck) - 145 -165 x 1 set - 155 x 3 sets

Pull-Ups: 1x15 , 2x8 (grip was beat by the end)

Steer810 · 04-02-2008, 09:40 PM

April 2, 2008:

2xCFWU

CF WOD's:

'Fight Gone Bad'

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps) - Subbed 2 - 20 lb DB's
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row - Subbed One Arm DB swings - 1 pood, switch every 5 reps

1 minute rest between rounds. (~ 1:30 rest after round 1, holding down the hurl)

TOTAL: 318 (105-110-103 reps/round) PR + 22 reps

8 minute rest.

WOD #2:

'Kodiak'
3 Rounds for time:
10 Bear complexes - 95 lbs
12 Pull-ups
15 Dips

TIME: 10:30

First time doing bear complexes. They're exhausting and dangerous; I nailed the back of my head halfway through round 1. It provided some anger to plow through it though.