Tuesday, September 8: 30 Muscle-ups

Gonna Give 30 Muscle-ups a try.

For Time:
30 Muscle-ups

Jacob 4:28 (PR 4:06)

Shane

"Jackie"
1000m Row
50 Thrusters 45lbs
30 pull-ups

10:35

Monday, September 7: Labor Day

Happy Labor Day

Sunday, September 6: Run and Burpee.

Shane

6 rounds
400 m Run
25 Burpees

32:05

Saturday, September 5: Globo Gym WOD and A Simple Complex

Well I was out of town today and had to go workout at a hospital based gym and recreation center, so of coarse the stares were plentiful, but I got a good workout in none the less.

Warm Up:

Row 50 Calories, moderate pace.

3 Rounds of:
20 Overhead Med Ball Slams, 20lbs
10 Burpee Pull-ups

3 Rounds of:
20 Air Squats
10 Pull-ups

50 Box Jumps, 36"

Then

Warm Up:
Deadlift 10x225lbs, 10x225lbs, 10x225lbs

WOD
Deadlift 5-4-3-2-1-1-1

275-295-315-335-355-375-375

3x3 of "A Simple Complex" (Squat Clean to Push Jerk to Back Squat to Rack Jerk to Front Squat)

3x135 3x155 3x175 1x185

Liked these and will do more of them in the future.

Friday, September 4: 5K Run

Well my first PR this month during the "Se(P)tembe(R) To Remember" effort was on my 5k run. I must admit that I was surprised to have beat it especially after a 30min WOD as a warm up.

Warm Up:

As Many Rounds As Possible in 30 minutes of:
5 Parralette Hand Stand Push-ups
10 Barebell Curls, 95lbs
20 Glute Ham Sit-ups

Jacob 10 Rounds

10 minute rest then...

5k Run

Jacob 18:59 (PR)

It was a full on sprint during the last 200m or so, it was awesome.

Shane

As Many Rounds As Possible in 30 minutes of:
10 Barebell Curls, 60lbs
10 Clapping push-ups
10 Glute Ham Sit-ups
10 Rings knees to elbows

8 rounds

Thursday, September 3: Se(P)tembe(R) to Remember

So how far have we come? It's a fair question and one that is very direct and applicable to CrossFit. September is here and the fall is rapidly approaching and before we all start to pack on the pounds during the winter months and out times slow I think we owe it to ourselves to see just "how far we've come" along the lines of our personal commitment to CrossFit.

So the deal is since September is the only month of the year that has a P and a R in it's name lets do just that...PR. Pick a list of 10 WOD's and/or PR's, which ever one's you want and lets pound them out over the remainder of the month and see if we can PR them all, proving we actually are doing something productive here and not just brutalizing ourselves for fun. Oh and also I think it fair to add that we should all do a WOD we have never done before and start keeping track of the new benchmarks we'd like to set for ourselves in the future, the new year is almost upon us.

So everyone make your list of 10 and then you figure out which WOD you want to take a crack at, just so you can say you "yeah, I did that one once".

Jacob's Se(P)tembe(R) to Remember list:

1. 2008 Games WOD Deadlift/Burpee, 3:36
2. 5K Run, 19:19
3. 30 Muscle-ups for time, 4:06
4. Elizabeth, 7:15
5. CTB 2 Pood Helen, 8:10
6. Rock Mountain Regional WOD#2 CTB/Front Squat/Burpee, 8:10
7. Cindy 28 Rounds
8. Filthy Fifty, 15:39
9. 2K Row, 7:16
10. Heavy Fran, 6:14 and/or Fran, 2:53

New WOD: 2009 Crossfit Chipper

Shane's Se(P)tembe(R) to Remember list:
1. Fran 14:07 Rx'd
2. Deadlift 280lbs
3. Back squat 180lbs
4. Cindy 20 rounds
5. Jackie 9:09 Rx'd
6. Helen 9:00 Rx'd
7.
8.
9.
10.

Nate's Se(P)tembe(R) to Remember list:
1. 46 Unbroken Pullups
2. Back Squat 190lbs
3. Cindy 23 Rounds
4. 2k Row, 7:32
5. Helen 7:38 Rx'd
6.
7.
8.
9.
10.

Will post the rest once I know, other then that I'm taking a rest day after not getting any sleep at the FD. I'll run the 5K tomorrow.

Wednesday, September 2: G.I. Jane meets Elizabeth

09-02-09 17:00

G.I. Jane (Not Quite)

For Time:
150 Burpee Pull-ups (8' Bar)

Jacob 9:05 (97 Reps)

Had to hang my rings and place a pull-down bar through them, secured with duct tape, in order to get a 8' bar height since I was at the FD. Other then that I totally screwed up my count going balls out in the begining and ended up only doing 97 reps after I watched the video, sucks! My mind was more on making sure the bar was there when I jumped rather then counting. I didn't want to miss the bar and bite it at the fire department or else I would never be allowed to do another crossfit work out again on shift.

As a penalty I did another 50 reps, or so I thought (49 reps, oops) just to see what I had left in the tank. It took me 4:22 for 49, but it took me 3:48 for 50 reps the first time around.

1/2 G.I. Jane (Not Quite)

For Time:
150 Burpee Pull-ups (8' Bar)

Jacob 4:22 (49 Reps)


Looking forward to Elizabeth tonight, trying to get a sub 8 minute time. I think I got it in me this time.

09-02-09 22:00

"Elizabeth"

21-15-9 reps for time of:
Clean 135 pounds
Ring dips

Jacob 7:15 Rx'd (PR)

Didn't kip on the ring dips because I had to hang them on the smith machine at the FD, so next time I'm hoping for a sub seven minute time.

10 minute rest then.

Warm Up:
Bench Press 3 sets
*Super set with
Squat Cleans 3 sets

BP: 135x20 165x15 185x10

SC: 135x5 135x5 135x5

Then...(Not for time.)

Bench Press 5-4-3-2-1
*Super set with
Squat Clean 5-4-3-2-1

BP: 195-205-215-225-225

SC: 155-165-175-185-195