crossfit123's BodyBlog

Day after Turkey day workout! Not too impressive!

crossfit123 — Fri, 27 Nov 2009 23:46:21 +0000

I decided to do Lynne this morning which is 5 rounds for max reps of body weight bench press and pullups..I used 165lbs on bench..here is what i got

Bench–20,17,12,11,9—69 reps

Pullups–32,28,22,16,8—106 reps

Total reps—175…..14 less than last time…i probably just need a few days rest, or it was just all that turkey and pie from yesterday!

3 workouts today…trying to get in enough shape to compete in Crossfit Gam

crossfit123 — Thu, 26 Nov 2009 05:41:08 +0000

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!!!

Strength training in morning–Crossfit in evening

crossfit123 — Tue, 24 Nov 2009 07:08:50 +0000

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!!!

Strength training in the morning and Crossfit in evening!

crossfit123 — Tue, 24 Nov 2009 07:03:04 +0000

Saturday morning

crossfit123 — Sun, 22 Nov 2009 21:52:04 +0000

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!

ELIZABETH!!!

crossfit123 — Fri, 20 Nov 2009 06:43:01 +0000

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!!!!

FRAN!!!

crossfit123 — Thu, 19 Nov 2009 08:07:40 +0000

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!!!

Monday and Tuesday’s WOD’s

crossfit123 — Wed, 18 Nov 2009 23:29:49 +0000

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!

I set 2 new PR’s on Crossfit workouts Today!!!

crossfit123 — Fri, 13 Nov 2009 06:52:25 +0000

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!

Morning and evening workouts!

crossfit123 — Tue, 10 Nov 2009 07:03:01 +0000

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!!