PastorMan’s BodyBlog

DANG! This was a tough workout. 20 minutes straight, as many "rounds" as you could do in that time. Each "round" was 10 65lb Thrusters + 10 Pullups. I was able to get in 16 rounds even. That’s 160 Thrusters and 160 Pullups in 20 min. I am BEAT! Very intense workout!

After this morning’s CrossFit workout I felt I still had plenty of gas in the tank so I did a 5k run. Man am I beat!!! Anyway, my time was respectable…23:20, but now I remember why I stopped running over a decade ago. I would much prefer to stay in the gym:)

Today I did a modified "Elizabeth" crossfit routine. Here was my workout for the day. Getting me ready for Mt. Rainier…

Warmup: 300 Jumprope skips followed by 3 rounds of 10reps of…

Pullups; Pushups; Wall Ball situps; Back Extensions & Squats…then onto the modified "Elizabeth" which was 3 x 21, 15, 9 reps of:

Power Cleans 135lbs x 21, 15, 9

Weighted Dips: 45lbs x 21, 15, 9

Box Jumps: 21" Box x 21, 15 x 9

All as quickly as possible for time. My total time was: 9:50

Today’s CrossFit workout was 7 sets of M.E. (Max Effort for 1 Rep) Thrusters.

Warmup: 300 Jumprope skips then, 3 rounds of…15 Pullups/20 Pushups/20 Situps/20 Squats. Then on to the 7 sets of Thrusters. A Thruster is a front squat followed by a push press overhead.

4 Warmups of: 45, 65, 95, 95 then 7 working sets

135

155

165

165

160

160

160

My Thruster goal is to press my BW. I weigh 170. Hoped to get it today, no luck.

Today’s CrossFit WOD was a combination of Hanging Power Snatches followed by a 400m run. 5 rounds of each for time. This really taxed me. I do ok on the runs (former runner) but not so well on the snatches. Weak with poor form. Overall I’m ok with my time for the first time doing this WOD.

5 rounds for time of:

95lbs Hanging Power Snatch 15 reps

400m run

Total time for all 5 rounds = 18 min flat.

Today’s CrossFit workout was a warmup then 5 sets of 3 heavy deads. Here it is.

Warm-Up:

200 Skips w/ Jumprope then 3 rounds of the following…

Overhead Squats w/ 15lb bar

Abs: 20 Russian Decline Twists; 15 Wall Ball Situps; 10 "Wheel of Tortures"

Back Extensions: 3 x 15

Pullups: 3 x 10

Dips: 3 x 20   then came the Deadlifts…

1 Warmup Set: 135 x 10 then 5 working Sets

275 x 3 & 4 sets of 315 x 3

Today’s CrossFit WOD was the dreaded "Angie." I was fearing it all day, but turned out not to be too bad. Here it is along with my cumulative time.

100 Pullups - 7:10

100 Pushups - 12

100 Situps - 16:50

100 Squats - 20 min even.

Not bad for my first time I think.

Today’s CrossFit routine was called Power Up…it focused on some power moves. Here it is for those of you crazy enough to try it.

Power Up

 

1 Min Each exercise…Max Reps Per minute…3 Rounds

1 Min rest after each exercise.

 

                      
              1^st Rnd             2^nd Rnd            3^rd Rnd
 

BB Bench Press           135 x 36          185 x 17          225 x 4

Deadlift                  
      225 x 19          185 x 27          135 x 33

Dips                    
         54                    40                    33

Sit ups                    Â
 Â Â Â Â  44                    43                    36

Pullups                  Â
 Â Â Â Â Â Â 27                    17                    18

Box Jumps                   41                    42                    45

 

Total = 576 Reps

If I had it to do again I would have reversed the Bench Press weight from heavy to light like the Deadlifts. Would have been more effective I think. Oh well, live and learn. Very intense workout and I’m happy with my performance.

Today’s CrossFit workout, "Pushing the Envelope" did just that. Quite intense. Here it is for any of you crazy enough to try it:)

400m run

10 Power Clean (95)
10 BB Push Press (95)
10 Front Squat (95)
10 Clean and Jerk (95)

400m run
15 DB Thrusters (35)
15 Squat Box Jumps
15 Burpees
15 SDHP (95)

400m run
100 Jabs to the Heavy Bag
20 DB Swing (50)
20 DB Split Clean (25) 10L 10R
20 DB Push Press (35)

400m run
25 Pullups
25 Pushups
25 Wall Ball Situps
25 Squats

This was short but intense. The goal is to do 15 sec bursts, as many reps as possible, followed by 45 sec of rest then onto the next exercise. 5 rounds. Your "score" is the total number of reps. The 3 exercises are:

Thrusters - 75lbs

Pullups - BW

Burpees

Total reps for all 5 rounds was…….153.