crossfit123 
"Well I would still like to be a solid 190lbs but after keeping up with the Crossfit Games this past weekend, thats my new goal....To be able to qualify and compete in the 2010 Crossfit Games!!!"
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| Created: | 05/14/2009 |
| Total Visits: | 312 |
| Total Blog Entries: | 36 |
| Total Comments: | 7 |
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November 7, 2009
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!!!
Posted in Training
November 6, 2009
Well i woke up this morning and for some reason i felt like doing 5 sets 1 rep of deadlifts..dunno know why!
i warmed up with
135,185,225,275
working reps:
315,335,355,375,395
i think i could have gotton more but can only do 5 sets..next time!!!
this evenings workout was the WOD for yesterday. with a continuosly running clock do 1 pullup for the first minute, 2 for the second, 3 for the third and etc…till you just cant do the reps in that full minute..
ended up with 17 complete rounds plus 10..it didnt help that i ripped my hand open…
still total of 163 pullups isnt too bad!
Posted in Training
November 4, 2009
Well this was my first time doing this WOD and i must say it was pretty tough but i enjoyed it alot!
5 rounds for time:
95lb snactch — 3 reps
95lb overhead squat — 15 reps
400 meter run
Total — 15 snatches, 75 overhead squats and 1.25 miles
Time — 26 minutes 54 seconds.
I know my time could be alot fastet but im still trying to fight off this virus that i have had for 2 weeks now!!
Posted in Training
October 21, 2009
Well i started off this morning trying to get back into doing some heavy lifting. Started out with 4×5 on incline bench, a light 4×3 on squat, heavy 4×5 on shoulder press and finished with a semi-heavy 4×5 deadlifts..
this evening was Tabata Something Else:
Pullups-21,13,10,10,8,8,7,8
Pushups-26,20,13,12,11,10,8,8
Situps-14,13,12,11,10,10,10,10
Squats-19,20,18,15,15,15,14,16
Total-415 reps
Posted in Training
October 20, 2009
Well today was a max effort for CrossfitWarren which was as you can tell from the title weighted pullups!
My body weight right now is 162 here is the weight i did:
40
50
60
70
80(Fail)
80
85(Fail)
The last time i did this i hit 80 also so no new PR maybe next time!
Posted in Training
October 19, 2009
Well I was sick with the flu about half of last week, so my first day back in the gym was Saturday morning which I had to do the Crossfit Total! I should have waited cause my strength was not there at all! Here is what i ended up with
Back Squat–325
Shoulder Press–165
Deadlift–375
Total–865
Pretty weak!
So i laid off on Sunday and got back in there today at lunch and did for time 5 rounds of 135lb hang squat cleans-15 reps and 30 reps of push ups! For a total of 75 hang squat cleans and 150 pushups, My time was 19 minutes and 15 seconds…not too bad I dont think!
Posted in Training
October 13, 2009
Well todays WOD is called Elizabeth and it consists of:
21-15-9 REPS of
135lb full squat clean
Ring dips
All for time….this was my first Elizabeth so I dont think that i did too bad…
12 minutes 19 seconds
Posted in Training
October 12, 2009
Okay Fran is one of the benchmark WODS for crossfit, and let me tell you she is BAD!
You do this for time:
21 reps 95lb thrusters, 21 reps pullups
15 reps 95lb thrusters, 15 reps pullups
9 reps 95lb thrusters, 9 reps pullups.
I ended up with 4 minutes 47 seconds….beat my last time by 38 seconds! Now there are some people out there that can knock this out in 2 minutes, thats where i need to be if I wanna compete in the next Crossfit Games!
Posted in Training
August 31, 2009
Well since i was out of town this weekend and since I am going camping this weekend i have to triple up my workouts!
I started out with 5 sets of 3 reps of overhead squats trying to get to your heaviest weight, it looked like this:
95 lbs, 110 lbs, 135 lbs, 150 lbs, 160 lbs
The second WOD was 7 sets of 1 rep weighted pullups:
45, 50, 55, 60, 65, 70, 80
Now that last pull up took all i had!
The last but not least WOD for the day was for time complete:
5 rounds
95lb power snatches–15 reps
400meter funs
a total of 1 1/4 mile run with 75 power snatches with 95lbs, my time was 19:11…a little slow but i did do 2 WODS before!
Posted in Training
August 26, 2009
I’ve been kinda lazy lately when it comes to posting! So here is what the WOD’s were for yesterday and today:
Yesterday:
MARY — 20minutes to complete as many rounds as possible of — 5 hand stand pushups, 10 one-legged squats, 15 pullups……finished with 11 complete rounds plus 5 hspu and 10 one legs…..
total reps–60 handstands, 120 one legs and 165 pullups!!
TODAY:
20minutes to complete as many rounds as possible of:
95lb thrusters-5 reps
95lb hanging cleans-7 reps
95lb sumo deadlift high pulls-10 reps
Finished with–9 complete rounds plus 5 thrusters, 7 hangings and 8 sdhp
total reps– 50 thrusters, 70 hangings, 98 sdhp
I am completely exhausted now!!!
Posted in Training
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