110531

Today was to do 50 Pull-ups, 10 Burpees, 40 Pull-ups, 20 Burpees, 30 Pull-ups, 30 Burpees, 20 Pull-ups, 40 Burpees, 10 Pull-ups
and 50 Burpees but I didn't have enough time to do it because I started summer school. Economics from 8:30-10:30 and Accounting from 10:40 to 12:40...anyway, you didn't come here to read about icky summer school. I warmed up and then did 5 assisted pullups with a hiking backpack stuffed with two 15 pound dumbbells. then I did 20 assisted pullups. I did 9 in a row and then did 6 and then 5. I also ran a mile in 11:09 but I was dehydrated so I probably could have run faster at a shorter time. There's always a next time though!

REST DAYYYY

Good thing too, because I'm as sick as a dog. WTF immune system, it's not flu season.

"Amanda" 110529

I modified today's WOD because it was too hard for me to do. I did the warmup first and then did three rounds of 9-7-5 for time, pullups and deadlifts. The real wod was to do muscle ups and squat snatches. I used 135 pounds to do the deadlift for the first round, and then 115 for the second round. The third round was 95. I also managed to do kipping pullups one foot assisted. I did do 1 real kipping without any assistance so that means I'm definitely getting stronger.

Amanda

Had to tweak "Amanda": 9-7-5 reps of 30lb DB squat snatch (which, for the record, is WAY HARDER than w/ a barbell) and assisted pullups. 6:09.

Afterwards I ran 2.4k outside on the track, played frisbee, and a 1000 stretch out swim to cap it off.

GTL without the L!

...I usually don't read the comments or watch the videos posted underneath the WOD, but I really like this quote they posted today:

"You can't do these workouts unless you're driven by purpose. Purpose is ultimately the well spring of all happiness."
- Greg Glassman

Insanity+

41 minutes of Insanity (month 1)...

...then the WOD: 21-15-9 reps of 95 lb deadlift and 18" box jump. 5:51.

Cindy

Instead of doing the posted regional workout, we did 12 rounds of Cindy in ~16 minutes. (5 pullups, 10 pushups, 15 squats). I didn't really want to run today...my legs are too messed up...even though I might be doing the Pittsburgh Triathlon at the end of July!!!

Then we swam a 3000yd workout.

I feel like a pile of rocks. Blargggggg

110527

Today's wod was to run 1000 meters, do 30 handstand pushups, and row a thousand meters. I ran 1000 meters in 6:30 but did dumbbell presses instead of handstand pushups at 1:20. THen i did 100 sumer deadlift high pulls since I have no row machine at 3 minutes. altogether, it took me 10:50 to complete everything.

110524, 110525

So this blog locked me out for a few days sadly...but anyways i'm back now. I did tuesday's wod which was swim and do 25 pushups in five rounds for time. instead of swimming because my pool is still not open yet, I ran in 5 minutes and 40 seconds for 1000 meters or four times as much as the swimming portion of the workout. Also, I did all the pushups so altogether I finished in about 8 minutes. The wednesday WOD was to do 15 minutes as many rounds of 15 chest to bar and 30 second L-Sits. These I failed miserably at because I can't even do a regular kipping as of yet but I was able to do some kipping assists. I did three rounds. I also ran a mile in 11:27 with a speed of 5 the first three laps and the fourth lap was a speed of 7.

Rest Day

We were going to do a 4000 swim, but...motivation aside, that turned into a 1600, "rec swim racing", and a game of sharks and minnows. So...rest day it is. To be fair, I schlepped a giant dresser and a 5,000lb air conditioner down three narrow flights of stairs, then back up 2 more flights, soo, that was my workout for today.

Tomorrow looks promising. Get ready.

4 part workout

I. 1.5mi run & abs

II. 1500yd swim

III. Crossfit Monday 110523
7 rounds of 35 jumprope & 1 snatch (65lb): 4:48.
Sort of a low weight, but my legs are already sore.

IV. Softball and soccer w/ friends!

:D

110524

Swimming. Five rounds of 50m swim w/ 25 pushups.

Hah!
I've been waiting for this!

Needless to say, we kind of owned this WOD. Although the pushups may have been a lil' ugly. Also, we added another 50 yd swim after the 5 rounds to account for yards instead of meters.

7:53. Boom.


Oh, yeah, we did the main set before this. (3200 yd swim)

110523

Today's WOD made me suffer because there was a high pollen count so I was sneezing pretty hard. I finished the workout in 11 minutes. I did one snatch with a 45 pound bar and the rest with the smaller 27 pound bar since I couldn't handle the 45 pound bar after one rep and the fact that I don't own anything between the two weights. I did all the double unders fairly easily though.

Skipped

My calves were still messed up from running saturday/insanity yesterday. But I was also lazy. I need to break this habit.

Rest Day

Today was rest day, but I still did 45 minutes of Insanity. Heh.

110521

I actually did today's workout today.

Didn't really do the regular warmup, wayyyy too many gym rats in the UC weight room, so I just did 10 pullups and my specialty ab workout, which is as follows, if you're interested:

3 x (with no rest in between):
10 crunches, 10 right side crunches, 10 left side crunches,
10 feet up crunches, 10 slowwwwwww leg lifts, 10 reverse crunches
20 ankle reaches, 20 slowwwww sidetaps
20 sec bridge


The WOD was a mile run. It was a really nice day - strange for pittsburgh - but it was also reallllyy hot and sunny on the track, I thought I was going to die of heat stroke. Did a 400 warmup jog and...

...ran a 7:19.

Nothing special.

110521

WOD: Run 1 mile. How easy can that get right? WRONG! I ran my fastest yet since starting CrossFit at 10 minutes and 16 seconds. The last time I ran a mile, it took me about 20 minutes on a speed of 5. Today, I ran at a speed of 6 for three laps and a speed of 5 for one lap total on the treadmill. But I managed to shave off 50% of my speed time so I'm reallly happy about the result, even though it made me feel like my heart was going to jump out my throat/chest :) Oh, and I did the warmup.

110519

As a reminder, I'm doing yesterday's workout today, since I'm one day behind. I also didn't swim today:

-regular warmup
-7 x 2 reps of "weighted" pullups, which basically means I just went on a lighter weight using the assisted pullup machine. 36 30 28 28 28 28 28. I tried 20...but it was kind of an epic fail.

"Wilmot" 110520

Today's WOD was to do six rounds for time of: 50 Squats, 25 Ring dips. My legs have become so numb that I think if someone chopped them off, I wouldn't react to the pain because this WOD was more painful than anything I have ever experienced. I did the usual warmup without the squats or dips to save my energy and I'm glad I skipped those exercises. I needed all the strength I could get. I can barely type this stuff up because I'm shaking all over from the intense workout. I did the WOD for time of 18:26 but it really ended up being double at around 40 minutes due to the many breaks I needed to catch my breath from the painful experience of doing so many squats in one sitting. I could barely do 25 squats each time. Anyways...I may need advil so I don't fall out of bed tomorrow morning from loss of feeling in my legs :/ jk jk....sorta :P

110519

I totally forgot to post Thursday's workout. I basically tried to pull myself up which was a failure. I used one foot and did the assists as slowly as possible and then ran a mile in 15 minutes because I was so tired. And I did the entire warmup without doing pullups to save my arms :)

Actual Rest Day

1000 stretch out swim

Sunday's WOD 110515

Instead of rest day...I did Sunday's WOD, and a swim! We had to tweak it - a lot - since I can't do handstands and the GHD machine is mad sketch...

Swim 2700yd:
1000 wu
3x100 50K 50D
3x[200 pull, 100 kick, 50 SP]
200 wd

Crossfit:
-Regular warmup
-3 rounds for time of:
21 front squats (45 lb)
10 decline pushups
30 exercise ball situps (way easier...should have just done regular situps)
10 decline pushups

Me: 8:12
Sam Sam: 8:14

110518 Rest Day

Today is rest day but because I was feeling restless :), I decided to do the regular warmup and run two miles for time. I ran for 24 mins and 11 secs. Each mile was run in approximately 12 minutes but the second mile was thirty seconds slower than the first.

110517

Did 2-2-2-2-2-2-2 thrusters with 15 pound dumbbells in each hand. Did the regular warmup and ran another 15 minute mile.

110517

regular WU.

7 x 2 reps of thrusters: used two 22.5 dumbbells for all 7 sets.

Stupid weight room is only open MWF. :(

Then swam 2000yd, and did abs afterwards.

P.S. - I made another CrossFit friend! A shout out to Sam Sam for joining me for the WOD and the swim! :D

110516

Complete as many rounds as possible in five minutes of: 275 pound Deadlift, 3 reps, 115 pound Push press, 7 reps.
I did 3 rounds of 135 pound deadlifts, 3 reps and 45 pound push press, 7 reps. I'm getting there. I skipped yesterday because I was sore from playing tennis on Friday and my body needed a break. Because there wasn't enough exercise on the legs, I ran a mile in 15 minutes flat on a speed of 4 for 13 minutes and then speed 5 for one min and speed 6 for one minute. I also did the warmup. I find the pullups getting too easy with one leg assisted but too hard for me to to do one regular one...I don't know what to do.

Finally! Monday: 110516

I'm back for reals now. Is it so bad to just take a few days and do...absolutely...nothing? Ok, technically I didn't do nothing. Double negative aside, I helped people move in or move out of dorms, apartments and etc. That had to count for something.

Anyways...

Started off with a 2000yd swim:
5x200 skips
2x[2x100 1:30 pull free, 4x50 :60 stroke]
200 wd

yeah....reaaaalllyyyy out of shape.

Crossfit part (I went over to Cost after swimming):
-regular warmup
-In 5 minutes I made it through 5 (or 6? i can't remember!!) sets + 3 deadlifts (95lb) + 4 push press (45lb). Yeah...almost 6 (or 7?!) sets.

AND I was struggling on the pullups during the warmup. And yes. They were with a rubber band.

OUT OF SHAPE FAIL!!!!1

"Crossfit Total" 110513

Today's workout was to do 1 backsquat, 1 shoulder press, and 1 deadlift. After the warmup, I did 75 pound backsquat, 55 pound shoulder press, and 135 pound deadlift. Total: 265.

110512

Last night's blog website was under maintainence so I am posting yesterday's and today's workout now. Yesterday was a 400 meter run and 7 muscle-ups. I did warmups but I'm still working on my pullups so I did as many strict pullups as I could which was one...and then I did the rest as assisted pullups. I did 5 rounds of that in 20 minutes. The first round, I went on the treadmill with a speed of 7, then 6 and then the last three were on speed 5. I'm still working on being faster and more efficient when I run. There's progress though!

Extra

I ended up working out. It took me 30 minutes to complete the crossfit exercise. Afterwards, I did an embarrassingly slow mile run. I ran/jogged/walked an entire mile for an extra 23 minutes...But then again, my squats were killing my legs so when I got on the treadmill, my legs were already pretty sore. I substituted the 135 pound bar for a 25 pounder and the last round, I had to give up and use a stick. I also did 10 knee to elbows cause my core is still too weak to do toes to bar. I did the hang squat cleans with 15 pound dumbbells in each hand and did the 20 double unders.

110511

Today, I skipped Crossfit to do Yoga instead cause my body needs a break :) I will do this workout another day. Today's workout was to do Five rounds for time of: 135 pound Overhead squat, 5 reps, 10 Toes to bar, 40 pound dumbbell Hang squat clean, 15 reps, 20 Double-unders

110510 Did (110509)

So today is yet another rest day but I had to substitute the workout with yesterday's since I had finals. I warmed up with the regular exercises then started the workout. It was to complete as many rounds as possible in 20 minutes of: 5 Chest to bar Pull-ups, 10 Wall ball shots, 20 pound ball and 15 Kettlebell swings, 1.5 pood. I did 5 assisted pullups and I'm definitely seeing progression there. I increased the amount of wall balls because the heaviest wall ball was 20 pounds and it was too much for me to handle. The lowest medicine ball was unfortunately 4 pounds but I did doubled the reps. Also, I don't have a kettlebell so I used dumbbells and did 10 reps because my arms were too tired. I finished exactly 7 rounds for time. I also ran "one lap" or 1/4 of a mile on the treadmill with an 8 speed to see how fast I could run. Usually, I can only run at a 5 speed but just barely so I can see that I'm getting faster in that area!

Finals

I have a government and politics final as well as a philosophy final. I decided to skip today to give myself a better chance to get an A. Tomorrow is my last day of school! Sorta...I have summer school in a week. I will do today's WOD tomorrow :) I'm also receiving my new hearing aid in two days so that's pretty awesome too!

Race Fo Tha Cure

Coughed up 40 bucks, got a t-shirt, free foodz, and ran a 5k for a good cause.

Not too bad considering I didn't run for a few weeks...I even felt good the last mile!

Some results up in hurr, in order of finish:

• Musial's mom (otherwise known as Frank), 21:15
• Me, 27:18
• 639 other runners, including Yertle the Turtle
• Not quite last, but most certainly least*: Musial, with a time of 32:06

The tables have turned! I'd say we've evened out the playing field. Hehehe

*Jkjk. Well. Not really.

Getting serious here. Tomorrow I'm doing two WOD's that I missed due to extreme working condiciones from the past week. Ready....go!

110508

I did the regular warmup. When I read the Crossfit WOD the night before, I thought I read it wrong. It could not be humanely possible to do five rounds of this stuff.
It was five rounds for time of: 95 pound Thruster, 15 reps, and Bar-facing burpees. But alas, it was true. Anyways, I'm slowly getting stronger. I realized that I could actually use the 45 pound olympic bar to do thrusters for a short period of time. But slow and steady wins the race right or was it push yourself as hard as you can until you can no longer hold down your breakfast? I did 15 burpees after every round of thrusters. First round was 45 pounds, second, third and fourth was 25 pounds and the last round, I pushed myself to do 45 pound thrusters with much grunting and groaning...my neighbors probably thought I was giving birth to a baby in my driveway :) Altogether, I took 14 minutes and 9 seconds. Of course, I felt that I needed to do something else afterwards because I wanted to see how far I could go without collapsing. So I ran 1/4 of a mile in 3 minutes and 15 seconds. I cranked the treadmill to a speed of 7, which never happens. Usually I do a 4 or 5 speed so that shows how much faster I'm running. It was overall a tough workout, especially with the burpees. Kicked my ass today!

110507

Today's workout consisted of 21-15-9 reps for time of: 24" Box jump, 75 pound Power snatch, and Chest to bar Pull-up. I did the 24 inch box jump but i substituted the power snatch with overhead squats because I don't want to hurt myself since I don't actually know the right technique to do the snatch. My time was 15 minutes without breaks and not including the regular warmup.

Back in Shape

Ok, not really, but I finally got off my fat ass today (I think I finally recovered from working 28 hours straight) and 'worked out'. Tomorrow I'll be running the race for the cure (5k) hurr in Pittsburgh, so I only did 2 rounds of the warmup, ran about a mile, and swam about a mile.

Don't hate...I'm tapering.

110506 (Rest day)

Today is actually rest day for crossfitters but since I could not do the workout yesterday because of finals, I did "Griff"110505 , which was yesterday's workout. I did the normal warmup as well. It was for time: 800 meters, 400 meters backwards, 800 meters, and another 400 meters backwards. My overall time was 24 minutes. I could not do it outside because I arrived home too late from finals so I did it on the treadmill. The time did not do me justice with how fast I can usually run because I had to run backwards on a treadmill which scared me. I had bad experiences with falling off the treadmill so I went a little slower going backwards but I did go all out when running the 800 meters. I know I can definitely improve the time that I ran but I think today's workout was amazing and it definitely whooped my ass into shape!

Skipped...

I have two finals tomorrow so I needed today to study. I'll do today's workout tomorrow since tomorrow is rest day :)

Yep

Skipped today too. I is so bad.
If it helps, I'm still horrendously sore from Monday night. (Fail?)

110504

Today's WOD was front squat 5-5-5-5-5. I did the warmup and then used a 45 pound olympic bar to do all five rounds of front squats. I thought I was going to topple over when I did my first round. My wrists are also very weak so it was hard to keep my arms parallel. But I made it!

Crap.

Sort of forgot to work out today. Dang. Got a project due Thursday...so we'll see.

"Jeremy" 110503

Today made me wanna puke. Today's WOD was Three rounds, 21-15- and 9 reps, for time of: 95 pound Overhead squats. Burpees. I modified it by doing a 25 pound overhead squat the first round and then a normal metal bar similar to a broom stick the next two rounds cause I was shaking too hard to even hold the weights up correctly. The burpees were a killer. I finished with 8:19 without break. With the breaks though, I finished with about 12 minutes. I also did the regular warmup beforehand.

Jeremy

Did another ~800yd stretch out swim before TOMORROW's WOD. Which is Jeremy. And, living hell.

We did the usual warmup minus pushups, since those are in the workout. Used a 45 barbell for the overhead squats...those were so hard. Legit. Tt was soo difficult to balance, I almost fell over a couple times.

Me: 9:14
Musial: 7:30.

Once again, got my ass whooped. Blarg.

110502

Today's off day! Boy am I glad it's off day...my legs are in so much pain. soooo sore. I'll be up and running tomorrow. Literally. :)

AM

Did a 1000yd stretch out swim. Felt soooo good being sore and all. I plan on doing the WOD from yesterday later today...

110501

Today's workout was probably the hardest workout in terms of the limitations that I had within the makeshift gym in the garage. Usual warmups then it was 5 rounds of 15 Ring rows, 155 pound Bench press of 15 reps, 225 pound Back squat 15 reps. However, I have no rings since my brother moved out and took the rings with him, and either way, I am not strong enough to do those yet so I substituted them with 15 regular dips with my feet on the floor. My brother sold the bench press so I couldn't do that either so I did upside down pushups with the 45 pound olympic bar sitting on the weight holder. I did back squats but I could only do 45 pound backsquats because my legs are still weak. I took about 35 minutes to finish the entire thing. I'm working on my strength which is getting better slowly. I also started on the CrossFit Paleo-Zone diet, which consists of blocks so I'm starting as a medium sized female. If any non-crossfitters are reading this, the diet is free online through crossfit.com and it really works. The last time I did this diet, I lost 5 pounds. Of course, I didn't stick with it because I also gave up CrossFit at that time. But I'm back now and it will take me a lot to quit again! :)