crossfit123’s BodyBlog

Morning workout–

deadlift 3-3-3

311,331,351

squat clean 5-5-5

111,131,151

EVENING WORKOUTS:

21 handstand pushups

400m run

21 pullups with 25lbs

15 handstand pushups

400m run

15 pullups 25lbs

9 handstand pushups

400m run

9 pullups 25lbs

FOR TIME—12 minutes 20 seconds

rested 20 minutes

DIANE–

21-15-9 reps for time–

deadlift 225

handstand pushups

TIME–5 minutes 11 seconds….NEW PR ON THIS ONE BY 30 SECONDS!!!

now its time for a cold Bud Light and some food!!!

well this morning at squadron pt i decided to start some strength training..So i started off with some squats, shoulder press, push press and split jerks..

squat 5-5-5-5

185, 225, 250, 260

shoulder press 5-5-5-5

95, 115, 125, 140

Push press 3-3-3-3

155, 170, 180, 190

split jerk 1-1-1-1

175, 190, 205, 215

Crossfit:

complete as many rounds as possible in 20 minutes:

25 burpees

15 body weight squats (used 165lbs)

I got 4 complete rounds plus 25 burpees and 10 squats

total–125 burpees and 70 squats

my legs are done!!!

Well my son woke me up at 0600 telling me that the sun was up its time to get up, so i guess it was time. Anyways since i was already up i decided to eat and hit up the gym so we get to base around 0730 and i pull up to the gym and its closed…i forgot that both gyms on base have new hours and on weekends they dont open till 0900 but the military pushes us to be in shape but only have the gyms open certain hours….doesnt really make a whole lot of sense to me….So i drove up the interstate and paid $5 for a one day pass at Fitness one…not a bad place pretty nice.

Anyways the WOD for the day was 7 sets of 1 rep on deadlifts but i didnt do exactly that..here was my workout–

Deadlift 1-1-1-1-1

 315,335,355,365,380

Flat bench 5-5-5-5

185,205,215,225

butterflies, pullups, dumbell curls, handstand pushups, tricep pushdowns…just focused on some isolation movements!

Well today was Elizabeth for Crossfit….I swear I think they were trying to kill us this week!!! ANGIE, FRAN AND ELIZABETH back to back to back!!! Its all good though  cause I did set new personal records on all of them…

Now Elizabeth is the following for time:

21-15-9  reps of

135lb squat clean

Ring dips

My last time was 12:19

My new time that i got today is 10:40

Now its time for a cold beer!!!!

Well today was one of Crossfits benchmark workouts named FRAN…now she is not for the weak, she is one tough WOD!!! It consists of 3 rounds of thrusters and pullups for time..

21 thrusters with 95lbs

21 pullups

15 thrusters 95lbs

15 pullups

9 thrusters 95lbs

9 pullups

i know she doesnt look like much but  if you actually put forth the effort to do it as fast as you can then you will be layin on the floor afterwards..now my last time on this was 4 minutes 47 seconds this time it was 4 minutes 32 seconds….15 seconds faster, oh yeah!!!

Well Mondays WOD was EVA and she is hell!!! You have to do 5 rounds for time of the following:

800m (half a mile) run

30 reps of 2 pood (72lbs) of Kettlebell swings

30 reps of pullups

Total 2.5 miles, 150 KB’s and 150 pullups

time: 31 minutes 45 seconds….new PR for me…last time was 34:47

TUESDAY’s WOD

ANGIE for time:

100 pullups

100 pushups

100 situps

100 squats

I ended up with a time of 15 minutes and 56 seconds….last time i did this i didnt time myself so i guess this is a good time to start with! well now today is FRAN….YAY!! WISH ME LUCK I HAVE TO BEAT 4:47 TO SET A NEW PR!

Well i took 2 of my new troops to the gym today during chow and had them do HELEN which is 3 rounds for time of 400m run, 21 kettlebell swings with 1.5 pood (53lbs) and 12 pullups…they did good for their first Helen:

Ben–11 minutes 14 seconds

Pea–11 minutes 21 seconds

and I did 8 minutes and 35 seconds which is 44 seconds faster than my old PR!!!

Then after work i went back and did CINDY which is: complete as many rounds as possible in 20 minutes of:

5 pullups

10 pushups

15 squats

I did 25 complete rounds…my last PR was 21 rounds..

Total:

pullups–125

pushups–250

squats–375

total reps–750!!!

I am exhausted now!

This morning at squadron PT i decided to work on some isolation movements and explosive movements:

flat bench 4×5–205lbs

back squat 5×5–135,185,225,250,275 and 315 for 3

split jerks 4×3–135,135,155,185

Now this evening we had to do the FILTHY FIFTY which is

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Now this was my first true filthy fifty!!!

30minutes 47seconds…..not too too bad could do better, next time im gonna shoot for 25minutes or less!!

Well todays WOD for us was a power snatch and pullup amwrap! You have  20 minutes to complete as many rounds as you can of:

power snatch 65lbs–12 reps

pushups–10 reps

Ended up with 13 complete rounds, not too bad, next time i am going for 15 rounds. Now that i had an awesome workout its ALABAMA FOOTBALL TIME!!! So time to crack open a beer, light the grill and watch the CRIMSON TIDE!!!