Monday, March 31, 2008 by Daniel


Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster


My first Fran, and there's LOTS of room for improvement. The thrusters were 55# and about right in terms of being able to do them unbroken right at the limit of reps. The pullups were mostly jumping, and VERY broken. I had to stop and breathe several times in the last two sets to clear my head.

Followed by spin class with Lara. She ran intervals in the last 10 minutes, nearly killed me.

Sunday, March 30, 2008 by Daniel

Fight Gone Bad!

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (100#)

Round 1:
WB - 27
Box - 17
SHDL - 12
Push - 6
Row - 21

Round 2:
WB - 25
Box - 17
SHDL - 10
Push - 4
Row - 22

Round 3:
WB - 26
Box - 13
SHDL - 13
Push - 4
Row - 25

Final score: 242
Time: 21:16

2 minutes faster, 33 points higher, and I don't feel nearly as dead afterwards!

Saturday, March 29, 2008 by Daniel

HSPUs and LPUs

For time:
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups

Time: ~30:00

Wow, this was hard. I got to do it at home, which was really nice. HSPU's were bridged feet off the bed, and the majority of the pullups were jumping negatives. I was able to do 3 consecutive L-pullups, but that was my limit, and my angle was more oblique than I'd like.

Thursday, March 27, 2008 by Daniel


Three rounds for time:
Run 400 meters
1.5 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups


I did 40# swings, and BW-30# PU's after the first round. The sprints and the kettlebells were hard, but the killer was the pullups - they're just shot after the last few days, and I had to rest a lot after every four or so. Hope to really improve that for next time.

Wednesday, March 26, 2008 by Daniel

Barbara (lite)

Five rounds, each for time of:
10 Pull-ups
20 Push-ups
30 Sit-ups
40 Squats

Rest precisely three minutes between each round.

1 - 4:34
2 - 4:49
3 - 6:38
4 - 6:49
5 - 7:19

Starting in round 4, I switched to BW-30# pullups on the gravitron. This was a very difficult routine (aren't they all?) and I can understand all the puking threads on the board. I didn't expect the situps to be the hardest part, but they were. Pushups felt strong, squats seemed fine.

Followed by Karle's spin class. Took it easy most of the time, but pushed hard on the sprints. After ~15 minutes of recovering from Barbara on the bike, it felt good.

Monday, March 24, 2008 by Daniel

90 pullups, 90 dips

Time: ~35:00

9 rounds of 10 reps. For pullups, only the first round was full BW deadhangs. Then jumping for the next four rounds, then Gravitron at 80, 60, 50, 60. Dips were BW for the first five rounds, then Gravitron at 80, 60, 50, 60.

Followed by spin class with Lara. HRM is still on the fritz, so don't know calories. I'd estimate 800-something.

Sunday, March 23, 2008 by Daniel

Robert's spin class. Felt tired, had no gas at all. Did what I could, but doubt I burned many calories or did much more than active recovery. Will be skipping the C&J workout rx'd for today.

Saturday, March 22, 2008 by Daniel


Complete as many rounds in twenty minutes as you can of:

8 Pullups
8 Dips
8 Pike Pushups
8 55# Kettlebell swings

My first Crossfit class at Ironworks, and it was a lot of fun. On the workout I did 4 rounds + pullups, but my ass was so kicked from the previous three days that I could barely move, so it's not surprising that I couldn't do better.

Thursday, March 20, 2008 by Daniel

400 x 4

Four rounds for time:
Run 400 meters
Rest 2 minutes

As rx'd: 15:22. (Treadmill, speeds between 9 and 9.5MPH, ~1:35 top lap)

Wednesday, March 19, 2008 by Daniel

Fight Gone Bad!

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

This was extremely hard. I wasn't able to keep to the schedule since I had to move around all over the gym, so wound up doing it in 23 minutes instead of 17. Also, the heaviest medicine ball they had was 12 pounds, not 20, and I used the upright row weight machine instead of a rower - I emulated the rowing motion as much as possible, but can't score via calories. The SDHP and Push-press are at 75#, as rx'd.

Round 1:
Wallball: 30
Box jump: 14
SDHP: 10
Push-Press: 5
Row (100#): 16

Round 2:
Wallball: 20
Box jump: 15
SHDL: 10
Push-press: 3
Row: 15

Round 3:
Wallball: 23
Box jump: 15
SHDL: 10
Push press: 3
Row: 20

Final score: 209

Karle's spin class afterwards was excruciating. I suspect I'll feel this tomorrow.

Monday, March 17, 2008 by Daniel


Complete as many rounds in twenty minutes as you can of:

2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Four rounds. Way too much waiting.

Well, this one was a lesson in frustration at my noobish technique. No rings at the Y, so I subbed 3:1 pullups/dips. Not a problem, except when waiting for the dip bars. The gym was so crowded I couldn't find a place to work on proper handstand technique, so after the first round I front-shoulder pressed 75#. Could go higher. For the KBs, I had to use dumbells and couldn't get a really satisfactory grip. Did 40# for the first round, 50# thereafter. Could do more when I get the form down. Mainly I just spent too much time waiting for spots to clear up, so it was very unsatisfactory.

Went to Noel's spin class, which was unusually hot. 840 calories.

Tracy clued me in that Ironworks has Crossfit classes, which has me very excited. Saturday mornings, and I totally want to be there.

Sunday, March 16, 2008 by Daniel


Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Five rounds. Pullups were deadhang 8/6/7/5/4 (switched to pronated on the third round). Escalated the treadmill MPH a little bit each time, ended up at 9.5, which put me at around 92% MHR. Did the WOD after 45 minutes of spinning in Robert's class.

550 calories spin, ~300 WOD, 850 total.

Thursday, March 13, 2008 by Daniel


Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

I did the full WOD. Time: 32:01. Calories: 358. First time ever on a treadmill, so as my skill and comfort level there goes up my time should go down. After slowly building up I did the first round at 7 MPH and the next two at 8, which got my HR up to 91%. The back extensions were actually pretty painful, but mainly in my glutes and back of the legs - the back was fine. Did the situps on a balance ball, and they were fine.

Out of curiousity I left my HRM for the walk home with the weighted pack (~1.5 miles uphill, 16# plus workout gear in the pack). 240 Calories in half an hour.

Wednesday, March 12, 2008 by Daniel

My legs are still extremely sore today. Going down stairs is very painful, and just about everything else causes twinges.

So I modified today's WOD. Instead of full thrusters, I did them with some (but not much) squatting, so really more like shoulder lifts. I didn't know where to start with the weight, so I lowballed it a bit, winding up with an extra set...

50# x 21
60# x 15
65# x 9 (to exhaustion)
75# x 4 (to exhaustion)

The Y doesn't have a rope, so I...attempted towel pullups. Those are HARD!! I was able to do four reps in each of three sets, either pulling myself straight up or alternating shifting hands from high to low.

Tuesday, March 11, 2008 by Daniel

Hang Squat What?

Hang squat clean 3-3-3-3-3-3-3 reps

Never having done HSC's before, and wary of injury to my knee, I decided to follow the "dawg" advice and do these with a stick in order to practice the form. It felt goofy to be working with essentially no weight, and I think the balance is actually harder without the weight to pull you forward, but holy cow these hurt anyway. I thought I had strong quads from all the cycling, but have avoided full-ROM leg exercises because of my knee. I could barely walk afterward, but still went ahead and did Noel's spin class (970 calories, avg HR 88%, max 97%) and walked home with a weighted pack. My legs are shot today, so I won't be running. I'm hoping that the weather will be nice enough on Friday that I can try it then.

I am concerned about my knees on this sort of exercise. My right knee sounded like crumpling paper when I dropped for the squat, although there was no pain. I may try to come up with a substitute that doesn't use the full ROM when facing these sorts of exercises.

Sunday, March 9, 2008 by Daniel


Took yesterday off. Intend to do that workout tomorrow. Today's workout:

Five rounds for max reps of:
Body weight bench press

I did this after Robert's morning spin class (700 calories), so started pretty tired.

Bench weight: 135#

Reps (same for each, oddly): 7/5/5/4/3

Friday, March 7, 2008 by Daniel


Still sore as hell from the squats on Wednesday. Today's Rx was:

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Which had me very nervous, as they're two exercises I've never done before. I started out with 185# DL on a Smith machine, but after 6 realized I'd never get to 21 without hurting myself, and dropped it down to 135, which I think was too low. (Afterwards I tried them without a Smith machine at 105#, and it actually felt better without the weight on a track). I did the full number of reps.

I wimped out on the HSPU's, feeling too nervous about falling or hurting myself or just making an ass out of myself, so I wound up just doing standing shoulder presses, full reps at 55#. Those were hard. I need to figure out how to do proper HSPU's, even if it's just off a bench.

Also started with the CF warmup today. 2 rounds of 5 Sampsons, 15 incline situps, 15 back extensions, 10 dips and 5 pullups. Forgot about the squats.

In general am feeling dissatisfied with my work today, and intend to go to Ironworks yoga tonight to compensate and get a little more ass-kicking in.

Wednesday, March 5, 2008 by Daniel

A New Beginning

Started crossfit today on a referral from the HST forums. Been working out for about a year now, but am not very happy with the results thus far, let's see how this goes. I've been keeping a log on, but their template doesn't work for CF WODs, so I'll just use this instead.

9 rounds
250 calories

Bit too exuberant at the start, better pacing could have probably gotten me to 10 rounds. Had to switch to jumping pullups after the first couple rounds, but still did full pullups for the first 2 of 5 at least. The pushups got painful, but the squats were always easy. Ironically, I think my quads are going to be sore tomorrow.

Followed immediately by spinning.

Instructor: Karle
905 calories

First time ever working legs before spinning. Quads hurt like hell.