Month: January 2012

At CrossFit Full Strength.

Warm-up

• 400m run
• 90s – 60s – 30s
  • Sit-ups
  • Plank

WOD
5 rounds

• 30s Pull-ups (worked on kipping)
• 60s Rest
• 30s Thrusters (30# DBs)
• 60s Rest
• 30s Swings (40# KB)
• 60s Rest

Hiked Piestewa (Squaw) Peak in 1:04:07.

Was going to make it a rest day today, but some folks from work have been measuring themselves with a simple fitness benchmark, so I thought I’d participate. For details see the Bodyrock.tv 30 Day Challenge Fit Test. My results:

• Squat jumps: 40
• Push-ups: 29
• Burpees: 14
• High knees: 128
• Switch lunges: 35
• Tuck jumps: 43
• Straight abs: 31

At CrossFit Full Strength.

Warm-up

• 90s – 60s – 30s
  • Jump rope
  • Plank
• 15 V-stretches

Strength
5 rounds, 10 reps, 3-1-X-1 tempo, ~90s rest between rounds
Back squat (95#)

WOD
3 rounds

• 400m run
• 10 HR push-ups
• 25 Sit-ups
• 10 NPU Burpees

The weight was perfect for the back squats, especially after the hike earlier today. I completed the WOD in 12:55. It feels great to be able to run outside without freezing.

Hiked Camelback Mountain in about 1:03:30 (RunKeeper kept auto pausing on the ascent, so I had to manually recreate the entry), which is faster than I did at any point last year and I wasn’t even pushing the pace. Shows how much CrossFit has done for my fitness.

120 push-ups with sets (some short breaks) of:

• 22
• 30
• 20
• 20
• 28

At CrossFit Full Strength, in their CrossFit 101 class.

Warm-up

• 400m run
• 2 rounds
  • 5 Pull-ups (jumping)
  • 10 Push-ups
  • 15 Squats

Strength
4 rounds, 7 reps, 2-1-2-1 tempo, ~90s rest between rounds
Deadlifts (115#, 115#, 135#, 135#)

WOD

• 250m row
• 21-15-9
  • Push press (75#)
  • Box jumps (tire – 18″?)
• 250m row

The dead lifts felt good. I finished the WOD in about 9:18. I really like the strength work and being able to use a barbell compared to my gym in Saginaw where we really only used dumbbells. First time on a rower today and I can tell it’s going to be a love-hate relationship.

In a hotel in Flagstaff, Arizona.

101 push-ups with sets of:

• 20
• 25
• 15
• 15
• 26

In a hotel in Pontiac, Illinois.

Warm-up
Tabata Mash-up

• Jumping Jacks
• High knees
• Mountain climbers
• Butt kicks

WOD
3 rounds for time

• 25 Squats
• 25 Sit-ups
• 50 Lunges (25 each leg)
• 50 Russian Twists (25 each side, no weight)

I completed the WOD in 13:04.

In a hotel in Pontiac, Illinois.

100 Push-ups by doing sets of:

• 28 (max rep test)
• 14
• 18
• 14
• 14
• 12