Today’s workout was one I’ve attempted once before. The instructions were simple—start a clock and do one pullup the first minute, two the second minute, and so on, increasing sets by one per minute until you’re unable to finish a set in a minute. I was able to do seven sets (of jumping [...]
Today’s workout was the return of the five. Run 5 km for time. Just five words, right? So, let’s do it.
It was really chilly when I got out to the track tonight. I set my bottle near the fence under a light to mark my lap in a different place and [...]
Today’s workout was “CrossFit Total”, a standard benchmark that requires three barbell exercises for max. I don’t have a barbell, so I’m substituting the entire workout. Today, like last time, I’m substituting the APFT. This will be the third in the series.
I started out with pushups this time, setting a timer on [...]
Four months ago today, I got on the scale and was disturbed by the number facing me. It disturbed me enough that I decided to do something about it. I’d been checking out some workouts here and there, reading what friends of mine were trying to do. I implemented my initial plan [...]
Today’s workout was seven rounds of weighted pullups (1 rep for max load per round). Unfortunately, I have only two or three real deadhang pullups. So, this is what I’m doing instead:
Seven rounds for time:
10 assisted pullups10 pushups10 bench dips
The pullups weren’t too bad, primarily because I had my feet on a nearby [...]
Yesterday, as I was wandering around in my car, which I drive about once a week, I decided I should swing by Bicycle Outfitter for the first time in about 8 months, and buy a cyclometer that works with my back wheel and counts cadence. I picked up the feature-rich Cateye Astrale 8, so [...]
Today’s workout was a “girl” named Elizabeth. Elizabeth wasn’t too evil, but I didn’t have the equipment to do the full prescription. Here’s my work.
Three rounds (of 21, 15, and 9 reps) of:
Clean 60 pounds (2×30# dumbbells)Chair dips
I was really surprised at how fast I got through this workout. The first set [...]
Today’s workout humbled me quite a bit. It was a fairly straight forward session, which I thought I’d get through with heavy weights and a good time. Yeah, I was quite mistaken about that one. Here’s what we’re up to this evening:
Five rounds for time:
400 m runOverhead squat – 15 reps
At first, [...]
Today’s workout scared me a little bit, but I decided to see if I could increase my numbers over last time. It’s not a complicated workout. For those of us unable to do muscle ups, it simply asks for 120 pullups and 120 dips.
Just before sunset, I headed over to the elementary school [...]
Today’s workout wasn’t too bad. It was “Helen,” a standard benchmark workout that consists of three events. To wit:
Three rounds for time:
Run 400 m21 Kettlebell swings12 pullups
I’m still doing jumping pullups and I used the 35 pound kettlebell I had in my car from the other day. The running was the fastest [...]
Today’s workout was pretty simple: Do five set of three reps, ramping weight, of the clean and jerk. With no Olympic barbell set, this was going to pretty easy, so I changed each set to ten reps.
My form is terrible. I clean the weight to my shoulders just fine, but then I [...]
Two months ago today, I started doing CrossFit as my primary training regimen. Since that day, I have lost 23 pounds and I’ve noticed significant changes in my body composition in the process. Today’s weigh in had me at 158 pounds, 38 pounds lighter than 16 weeks ago, and I feel like I [...]
Today’s workout was a hero workout called “Michael”, which I get about once a month (October 25, September 19). In October, I did the whole workout, but I ended up rubbing my butt the wrong way on the flagstones in my front yard. This time I was determined for that not to happen.
My [...]
Today’s workout is a standard benchmark workout, called “Fran.” Fran requires three rounds for time (with 21, 15, and 9 reps per round) of thrusters and pullups. I did my work with a pair of 30 pound dumbbells and jumping pullups.
My time was longer than I’d have liked, because in the middle [...]
Today’s workout — called “Diane” — required an Olympic weight set or three. The prescriptions was for ten tapering sets (of 10 – 1 reps) of:
Deadlift (150% BW — 238.5 lb) [I weigh 159 lb today.]Bench Press (100% BW — 159 lb)Clean ( 75% BW — 119.25 lb)
The heaviest weight I have is a [...]
Today’s workout was light enough that I got through it pretty quickly. I didn’t have the equipment to do the full prescription, but I got my dose done. Here we go.
Seven rounds for time:
10 Sumo Deadlift High Pulls (53# Kettlebell)10 Chair Dips
I picked up the heavier of my two kettlebells today, about twenty [...]
Today’s workout consisted of two exercises I’m not strong enough or balanced enough to do. But, I went after it anyway, making my substitutions. Here’s my work:
Do as many rounds as possible in 20 minutes of:
5 SASL pushups10 assisted pullups15 walking lunges
Before I got to the park and attempted to use several of [...]
Today’s workout was a real nightmare. It required a plethora of sumo deadlift high pulls and a double plethora of rope jumps (single unders for me). Unfortunately for my planned distance hike slow burn today, it started raining about the time I was finishing lunch.
A little rain is not going to stop me [...]
Today’s workout was “Cindy”, which I did once before, about six weeks ago. This time, I went to a park with a low bar that’s slightly over my head. I gritted my teeth, set my heart rate monitor going and went after it.
Complete as many rounds in 20 minutes as possible of:
5 pullups [...]
Today’s workout was yet another in a string of CrossFit WODs that requires a weight set. I have dumbbells. Today’s workout called for five rounds of three rep sets of deadlifts. I opted for five rounds of fifteen rep sets of deadlifts, using a pair of 30 pound dumbbells. I got [...]
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