Crossfit Games Workout #2

Warm-up:

5:00 of double-under work

Active Stretching

CF Games Workout #2:

AMRAP 15:

9 x Deadlift, 155lbs

12 x Push-ups, chest-to-ground, lift hands off of ground at bottom

15 x 2' box jump with full hip extension

Total: 6 rounds, 9 DLs, 4 PUs

Swimming, 10 lengths

Ping Pong

After a few weeks off, I finally made it back to ping pong. My consistency was off, unsurprisingly, but I still played pretty well. Unfortunately, it was a rough night for match play. I lost 2 consecutive doubles matches by 2 points in the 5th game, and then lost my singles match by 2 points in game 3, after being up 9-7 (insert choking sounds here).

Squats, Pull-ups, Dips

Warm-up:

Rowing Machine, 100 Cal

Active Stretching

CFWoD for 3/29/11:

75 x Squats

50 x Pull-ups

20 x Dips

50 x Squats

35 x Pull-ups

15 x Dips

25 x Squats

20 x Pull-ups

10 x Dips

Total Time: 24:48

5:00 Exercise Bike

AHA 5K

Mary Ellen, Wendy and I ran on the Fox Hospital team for the American Heart Association 5K today at SUNY Oneonta. Running in 20 degree weather might not have been the smartest idea, but it didn't turn out too bad. I haven't seen the official results (if there even are any), but I think I came in at around 24 minutes; right around my normal time.

Tabata Circuit

Today was Josh's introduction to the Tabata set, and to the Mahler.

Tabata Circuit:

Jump Rope:

53, 48, 44, 45, 50, 47, 49, 45

Push-ups:

30, 28, 18, 11, 10, 8, 8, 7

Squats:

19, 19, 20, 19, 18, 19, 17, 18

Push Press, empty bar:

23, 16, 12, 11, 10, 15, 10, 15

Mahlers:

4, 4, 4, 4, 3, 3, 4, 3

Swimming, 12 lengths (5 breast, 5 crawl, 1 back, 1 side)

Burpees, Sit-ups, DB swings, Pull-ups, HSPUs

Warm-up:

1 mile run @ 9mph

Active Stretching

CFWoD for 3/22:

For time:

70 x Burpees

60 x Sit-ups

50 x DB Swings, 35 pounds

40 x Pull-ups

30 x Handstand Push-ups

Total Time: 20:04

5:00 Exercise Bike

Dips, DB Rows, DB Cleans

Warm-up:

1 mile run (3/4 mile @ 8.5 mph, 1/4 mile @ 11mph)

Active Stretching

CF Garden City WoD for 3/11/11:

Strength:

Bar Dips, 5 sets of max reps (rest 2 min b/w sets): 23, 13, 8, 9, 11

Conditioning:
Take the following acsending ladder as high as possible in 20 minutes:

1 DB Renegade Row
1 DB Hang Squat Clean
2 DB Renegade Row (1 each arm)
2 DB Hang Squat Cleans
3...
3...
Total: 12 rounds + 13 DB rows, 25 lb DBs

5:00 Exercise Bike

Jamaal Bodyweight Circuit #n

Jamaal Bodyweight Circuit:

10 rounds for time of:

10 x Burpees

10 x Mountain Climbers

10 x Box Jumps

10 x TOs

10 x CKs

Total time: 22:28

.5 mile run

5:00 Exercise Bike

"Cindy"

Warm-up:

5:00 Rowing Machine

Active Stretching

"Cindy"

AMRAP 20 of:

5 x Pull-ups

10 x Push-ups

15 x Squats

Total rounds completed: 15 (+ 5 pull-ups, 10 push-ups, 5 squats)

Swimming, 12 lengths (5 breast, 5 crawl, 1 back, 1 side)

Hot Tub (ahhhh!)

Snowshoeing

Mary Ellen, Jamie and I went a walked a property in West Oneonta today. Despite the recent warm weather, there was at least 1.5 feet of heavy wet snow on the mountain-side. Walking was definitely a bit challenging today as Jamie and I were heavy enough to sink deep into the snow on about every 3rd step. The tranquility once you get into the tree-line is amazing, something we immediately fell in love with - pine forests, babbling brooks, white tailed deer, and wild turkeys. We went mostly to check how the land was holding up with all the area flooding, but also to see if we could get a better sense of the property lines.

Pull-ups

Warm-up:

1 mile run

Active Stretching

CFW0D for 3/10/11:

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute, continuing as long as you are able. Use as many sets each minute as needed.

Total minutes completed: 10 + 8 pull-ups

Bench Press & Front Squats

Warm-up:

7:00 Rowing Machine

Active Stretching

Bench & Squats:
6 rounds for time:

3 x Bench Press (145lbs, 155lbs, 165lbs, 175lbs[F], 165lbs, 165lbs[F])
5 x Front Squat, 115lbs
Total time: 13 min

The RX'd WoD was supposed to be AMRAP 12, but the gym was so crowded and we were sharing equipment that it just wasn't possible.

Swimming, 12 lengths (5 breast, 5 crawl, 1 back, 1 side)

Muscle-ups, Deadlifts, Lunges

Warm-up:

1 mile run (.75 @ 8.5mph, .25 @ 11mph)

Active Stretching

CFWoD for 3/6/11:

4 rounds for time of:

7 x Muscle-ups

15 x Deadlifts (rd 1: 225lbs, rd 2-4: 185lbs)

30 x Lunges

Total time: 36:59

6:00 Exercise Bike

Lots of shoveling snow.

Back Squats & Handstand Walk

Warm-up:

4:00 Jumping Rope

Active Stretching

CFWoD for 3/4/11:

5 rounds for time of:

20 x Back Squat, 135lbs

20 yd Hand-stand walk

Total time: 25:30

I definitely could have shaved a lot of time off this if I A. had ever attempted a handstand walk before today and B. wasn't splitting time on the squat rack with Josh, my new partner in crime. Then again, I never would have even attempted that HS walk without Josh's enthusiasm so I definitely came out ahead on this one. By the fifth round I managed to HS walk a good 7 or 8 yards at a clip. The trick was getting comfortable enough with the balance to overcome the innate fear of falling over backwards and breaking my ass bone. Best part about doing ridiculous Crossfit workouts in a swanky gym is freaking out all the "normal" people doing their comfy workouts.

Hero WoD: McCluskey

Warm-up:

Active Stretching

"McCluskey" (heavily scaled):

3 rounds for time:

1st Round: 5 x Muscle-ups, 10 x Burpee Pull-ups, 15 x Pull-ups, Jump-rope x 250 jumps

2nd & 3rd Rounds: 3 x Muscle-ups, 6 x Burpee Pull-ups, 9 x Pull-ups, Jump-rope x 250 jumps

Total time: 17:58

Swimming, 12 lengths (5 breast, 5 crawl, 1 back, 1 side)

Ping Pong

I started the evening off with an active warm-up of pick-axing the 2 inches of ice on our driveway. It's amazing how quickly that will turn your forearms into quivering Jell-o. Despite that, I actually played very well tonight as I was finally able to string together some consistent ground-strokes.

Laugh if you will, but I attribute this largely to playing some table tennis on Kinect Sports on the XBox 360 Kinect. The motion tracking cameras do a pretty good job and it helps to be able to watch your form as represented by your on-screen avatar. Basically, I got to work on my form with instant video feedback and it really helped. The only downside is that the physics doesn't really allow you to work the serve or return of serve since spin is not nearly as effective as it is in real life.