crossfit123’s BodyBlog

Well todays wod for us was 20 minutes as many rounds as you could do. You use 95lbs and each round looked like this: 5 reps of thrusters, 7 reps of hanging power cleans and 10 reps of sumo deadlift high pulls! Going in i knew i had to do at least 8 plus rounds to beat Tran, he is like one of our best in shape guys on our crossfit team. Now it was tough as hell but i did 9 complete rounds. Now if he wouldn’t have done his this morning and waited to do it with us this afternoon it would have been an all out battle between us. The others did awesome as hell! I dont think we had anyone get less than 6 rounds! Everyone gave it their all!!! Now its beer thirty time baby! Just cant drink too much beer cause tomorrow morning is Nicole which is as many rounds of 400m runs with max pull ups for 20 minutes! So I really dont wanna be hugging the trash can if you know what i mean!

Well after the gym this morning i spent 3.5 hours outside doin yard work, like that wasnt enough i decided to go back to the gym and do 2 more wods! the first one wasnt bad it was just 5×3 on front squats which i ended with 220. I know that isnt too good but hey i had already did a workout this morning. Well as if that wasnt enough I did this one wod with no name I will just call it pullups from hell! I had to do 10 rounds for time and each round was 3 pullups w/45lbs, 5 strict pullups and 7 kipping pullups. My time was 17 flat for a total of 150 pullups…..30 weighted, 50 strict and 70 kipping! I am absolutely exhausted now! Thank god I am on leave for the week cause if not I wouldnt be worth a crap tomorrow at work!

Well today was first day back in the gym in 5 days. I took time off while my wife was here on her 4 day pass, now she is on her way to Afghanistan for 6 months! Sad! Well today i had to play some catch to up to crossfit warren! So I started off with a workout that calls for how many rounds you can do in 20 minutes. One round consist of 5 handstand pushups, 10 bench presses w/135lbs, 15 push presses w/95lbs and 20 dips! I tell you what it is alot harder than what it looks like. after that third round your tri’s start to give out! I ended up with 4 complete rounds! Now this afternoon i have to go back in and meet the team and do some 5×3 on front squats, fun times!

Well yesterday I decided to run a 5k since i havent ran one in a year and i actually did better than i thought. I ended up with 25 minutes flat, which i think isnt to shabby at almost 7000 feet above sea level. Now today i decided to do a heavy Lynne which I named Mynne! It consists of 5 rounds of max reps bench press with 225lbs and max reps of pull ups with an additional 25lbs. My rounds looked like this:

rnd 1–8 bench, 8 pullups

rnd 2– 6 bench, 7 pullups

rnd 3– 6 bench, 8 pullups

rnd 4– 4 bench, 6 pullups

rnd 5– 3 bench, 6 pullups

Now I dont think thats too bad when i am weighing in at 1671lbs! And on top of all of that i have been non stop at work and especially at home trying to get all of the yard work done and the house clean cause my beautiful wife is coming home tomorrow for 4 days before she heads out to Afghanistan for 6 months!!! I can not wait to pick her up at the airport. So My butt will not be hitting the gym while she is here! So all of ya out there hit it hard for us! Later

This one was pretty tough, especially on the forearms! The thing is i accidently did 5 more cleans on each round than what i was suppose to do, but its all good. Also it called for 7 muscle ups for each round but since i dont have any rings yet i subbed 4 pullups and 4 dips for each muscle up. Well the workout was 3 rounds for time, each round consisted of 50 body squats, 28 pullups, 28 dips, 15 135lb hanging power cleans!!! yeah forearms shredded after first round.. So i ended up with a time of 15:57 not too bad could have been better if i would have known that it was 10 cleans for each round instead of 15. But it never hurts to do more! So the total reps for this was 150 squats, 84 pullups and dips, 45 cleans!EXHAUSTED!!!

Well today was a tough one. You have 20 minutes to do as many rounds as you can possibly. I looked at the crossfit website and read what other people had posted for their rounds and i was like  it must be pretty rough. well here is what 1 round looks like…15 reps of 115lb hanging cleans (full squat on them), 12 ring dips, and 21 situps.  Now let me tell you after doing 15 hang cleans and straight to the ring dips, your arms get pretty shaky. I thought that they were going to give out on me a few times…Well i ended up with 4 complete rounds plus the 15 cleans and 12 dips…almost had 5 rounds.. Next time i will get six!!!

well as you can see by the title i had to do CINDI again…Need a break daggummit!!! Now i didn’t do as good this time as i did the last time i did it but it was still an intense workout..Here it is…you have 20 minutes to do as many rounds as you can of: 5 pullups, 10 pushups, 15 squats…thats one round! My pr is 30 rounds, now today it was only 26 rounds. Which is 130 pullups, 260 pushups and 390 squats…Now that is still a great workout!! Its time  for some food and maybe a beer!

Well yesterday in the middle of doing the wod my phone rings and its my boss. Yeah i had to quit and go in and tend to an emergency! it really just irked me, not that i had to go in but not finishing my workout….So today i went in to the gym and knocked it out in 15minutes 5seconds…I think that is pretty good time considering it was my first time doing dubble unders..For those of you that dont know what a double under is, its jump roping but going over twice before hitting the floor..Well here is what the workout was:

5 rounds for time:

21 reps of 75lb thrusters

21 double unders

I love this workout, it is an awesome push pull wod! You do 5 rounds of max reps of body weight bench press and then max pull ups. Now between each round you rest for a max of 3 minutes. So you do bench, pullups and then rest for 3 minutes. Now today my bench wasnt  that good but my pullups went up a little. Now i weighed right before in at 167.5 so i decided to use 170lbs on bench and here is what each round looked like:

BP–23, 18, 12, 9, 10 total=72

PU–40, 30, 25, 20, 10 total=125

Now its time to kick back and relax!!! oh we now have a crossfit website–www.crossfitwarren.com  so check it out!