crossfit123’s BodyBlog

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!!!

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!

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!!

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

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!