Crossfit

[pinoyhero]

Originally posted by cornelius85
I haven't been doing crossfit in a while. I have been trying to do muscle building and add more strength right now so all my workouts have consisted of heavy weights and not much cardio. Good job on keeping up with it Pinoy. Looks like you are getting some good numbers. I am also training for a marathon right now which isn't the best time to do it, but ran 28km today

How was your 28k time? There's no way in hell I could run that far. The 10k hurts me a bit.

[pinoyhero]

Monday 090323
"Karen"
For time:
150 Wallball shots, 20 pound ball
Post time to comments.
Compare to 080807.
First time doing WB shots, pretty fun, shoulders felt the BURNNNN! Haha 9:24, sets started with 30 reps then down to 15 for the majority.

[cornelius85]

Originally posted by pinoyhero


How was your 28k time? There's no way in hell I could run that far. The 10k hurts me a bit.

3:03 but that was a long slow run. If it were a race it would have been much faster. I am aiming for a 3:30-3:45 marathon time. I did a half a month or so ago and did it in 1:45

[pinoyhero]

Wednesday 090325
Front squat 3-3-3-3-3 reps
Post loads to comments.
Compare to 090222.
225-235-235-235-235F on 2. Felt pretty good, form was breaking near the end but getting deep on all.

[pinoyhero]

Thursday 090326
Four rounds, each for time of:
800 meter run
Rest as needed between efforts.
Post times for each round to comments.
Compare to 080401.
3.18, 3.24, 3.28, 3.35 – Two laps on curvy 430m indoor track.

[pinoyhero]

Friday 090327
10 rounds for time of:
10 Pull-ups
10 Ring dips
Post time to comments.
Compare to 040601.
15:25 – Started with 10 breaths rest between sets then was closer to 35 by the end, All pull ups un broken dips just kept getting worse until 5-3-2 for last set.

[pinoyhero]

Sunday 090329
"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)
Add your points and post them to comments.
Compare to 081231.
30/15/30/22/15 – 22/12/25/20/11 – 25/13/3010!/15 – Totally messed this up, did Bjumps then went to rower and didn’t notice until I was writing times. Only had like 25 secs left for push press, chit. Would have hit 300 for sure – Total was 285

[pinoyhero]

Monday 090330
"Nicole"
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
Post number of pull-ups completed for each round to comments.
Compare to 090130.
31-20-15-15-14-11 + ~200M. Got back to my clock after 7th 400M run and it showed 21:00 even.

[pinoyhero]

Monday 090406
Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups
Post time to comments.
Compare to 090226
12:12 – 3 sec breaks at most, can break 12 but not too much room after that

[pinoyhero]

Tuesday 090407
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Post loads to comments.
Compare to 090206.
Lots of PRs here, rested about 3 mins between each set
185-190f-190-185-185f
185-185-185-190-195
185-185-185-185f-185f

[pinoyhero]

Wednesday 090408
Run 5 K
Post time to comments.
Compare to 090307.
22:35

[pinoyhero]

Friday 090410
"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.
Compare to 090310.
285 (failed 315 2x so close!) – 195 – 365 (failed 375 again)

[pinoyhero]

Sunday 090412
30 Muscle-ups for time
Post time to comments.
If you cannot do the muscle-ups do 120 pull-ups and 120 dips.
Compare to 090202.
Never use chalk! Got through 22 and my left hand hand tore, subbed in 32 dips and 32 chins to close – 5:45

[pinoyhero]

Tuesday 090414
"DT"
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
Post time to comments.
33:05 – Given my last HPC 1 rep max attempt was 155 (failed 165) this was intense. Far stronger than when I did the 1 rep max but this was still a bitch. All deads at once, HPCs were in sets of 2 then 3 for the last round, all PJs at once.

[pinoyhero]

Wednesday 090415
"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Post time to comments.
Compare to 090301.
10:20 – last run had a 10 breath walking rest half way through, everything else done at once.

[pinoyhero]

Thursday 090416
"Danny"
Complete as many rounds in 20 minutes as you can of:
24 inch Box Jump, 30 reps
115 pound Push Press, 20 reps
30 Pull-ups
Post rounds completed to comments.
Damn this was harder than it looked, pacing was terrible, 20 pull ups short of 3 rounds.

[pinoyhero]

Saturday 090418
For time:
100 Inverted burpees
Post time to comments.
ARGH, no damn idea how long watch never started, stupid me. Weird day, not cardio, not fatigue, just some else … FUN!

[pinoyhero]

Sunday 090419
"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Post time to comments.
Compare to 081225.
I seriously need a new watch … I think about 19 min, each pull had chin over bar and sits were unanchored for the first time.

[RT16V]

Nice progress lately Pinoy!

First time "Nancy" for me yesterday.

5 rds
400m run
15 OHS (95 lbs)

17:40

First time running since last fall - Runs were real slow.

[pinoyhero]

^Ouch, OHSs rule though.

That's a damn god time though bud, call it 3:30 per round, nothing to balk at

[pinoyhero]

Monday 090420
Back Squat 3-3-3-3-3 reps
Post loads to comments.
Compare to 090313.
275*5

[pinoyhero]

Thursday 090423
For time:
50 Box jump, 24 inch box – full hip extension at top of 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
Post time to comments.
Compare to 081219.
Got to the burps, did 12 and then struggled through the rest, dry heaving at the end. This was at 35:00. Went for the dubs and had the calves cramped at 3, figured it was time to stop.

[pinoyhero]

Friday 090424
"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Post time to comments.
Compare to 081228.
25:30 – exts on 45 degree thing, sits were unanchored and unbroken

[pinoyhero]

Sunday 090426
2009 CrossFit Games Mid Atlantic Regional Qualifiers Final Workout:

Three rounds, 21-15- and 9 reps, for time of:
95 pound Squat snatch
Chest to bar Pull-ups
Post time to comments.
16:20 – wicked WOD but form was junk to start, not explosive enough. Started doing sets of 3, then by the end I was trying for 6. All pulls were C2B.

[pinoyhero]

Monday 090427
Five rounds for time of:
95 pound Sumo-deadlift high-pull, 21 reps
21 Ring dips
Post time to comments.
DNF – Did 3 rounds in 8:30 and walked, misread the WOD, argh. Got home and did 200 pushups to make up for it.

[pinoyhero]

Tuesday 090428
Shoulder Press 1-1-1-1-1-1-1 reps
Post loads to comments.
Compare to 081201.
185f-185-190f-185f-175-180-180

[pinoyhero]

Thursday 090430
"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips
Post time to comments.
Compare to 090129.
12:15, full squat for each clean. Pacing was horrible. All dips in a row cleans were anywhere between 8 and 3

[pinoyhero]

"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Post total reps from all 32 intervals to comments.
Compare to 081130.
All chins C2B, pushes chin to ground, sits unanchored and squats full depth to full extension.
8,8,8,5*5 – 12.12.12.13.14.15.16.17 – 13.13.10*6 – 15*7, 20 = 371

[pinoyhero]

Saturday 090502
"Hansen"
Five rounds for time of:
2 pood Kettlebell swing, 30 reps
30 Burpees
30 Glute-ham sit-ups
Post time to comments.
Not fun at all, 45:10, I wanted to quit after round 2.

[cornelius85]

You going to the qualifiers today? I forgot all about it, and now can't go. Looks like the WODs were good ones too.

[pinoyhero]

^I'm not. Qualifiers look OK, not sure if I'd be competitive but they don't look as hard as some other qualifiers, I'd finish for sure where I've seen some I don't even know if I would.

[pinoyhero]

Monday 090504
Front squat 3-3-3-3-3 reps
Post loads to comments.
Compare to 090325.
225-225-225-235F on 2*2 – Almost … will get 235 next time.

[pinoyhero]

Tuesday 090505
Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up
For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.
Post time and number of sets to completion.
Compare to 090319.
26 min flat – first 3 rounds were unbroken the other seven were in sets of 2 – 17 rounds. Longer and more sets than last time, weird WOD.

[pinoyhero]

"Grace"
135 pound Clean and Jerk, 30 reps
Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.
Compare to 080918.
As rx’d 6:20

[pinoyhero]

Saturday 090509
Four rounds, each for time of:
800 meter run
Rest as needed between efforts.
Post times for each round to comments.
Compare to 090326.
3:15 = 3:03 – 3:13 – 3:07, about 7 mins rest each round, outside.

[pinoyhero]

Sunday 090510
Back Squat 5-5-5-5-5 reps
Post loads to comments.
Compare to 090203.
Full depth – 235-235-255-255-265

[pinoyhero]

Tuesday 090512
Power clean 1-1-1-1-1-1-1 reps
Post loads to comments.
Total mental exercise, scary to fail an attempt. 195-215-225f-225f-215-215f-215f First 215 was pretty solid second was a power squat clean.

[pinoyhero]

Wednesday 090513
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Post your choice of girls and rounds completed to comments.
Compare to 090209.
Mary – 11 pulls short of 11 rounds. Pacing was terrible, came out of the gates way too fast but beat PR.

[pinoyhero]

Thursday 090514
Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions
Post time to comments.
Compare to 090331.
10:30

[pinoyhero]

"Diane"
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups
Post time to comments.
Compare to 080508.
6:25, sick WOD – deads were 9-9-3, 8-7, 9 HSPUs 21, 15, 6-3

[RT16V]

Originally posted by pinoyhero
"Diane"
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups
Post time to comments.
Compare to 080508.
6:25, sick WOD – deads were 9-9-3, 8-7, 9 HSPUs 21, 15, 6-3

Bad-ass time Pinoy!

I gave it a shot as Rx'd but the DL's are still a bit much for me - the second round all felt like max effort singles!! It was awesome though..

[pinoyhero]

^Thanks bud, Ive got imbalanced shoulder strength from neglecting legs back in the day that HSPUs are pretty easy. Tomorrow won't be so fast ...

[pinoyhero]

Sunday 090517
Four rounds for time of:
100 ft Walking lunge, carrying 30 pound dumbbells
24 inch Box Jump, 30 reps
30 pound Weighted pull-ups, 20 reps
Post time to comments.
31:10. Super fun WOD, pulls were a b1tch

[pinoyhero]

Monday 090518
For time:
Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps
Post time to comments.
Compare to 060722.
My shoulder is toast, pain t the limiting factor for sure … 27 mins. Rows were 2, 4, 9. Wasn’t really pushing for time, all over the gym, reloading weights etc. Will push next time.

[RT16V]

"Nicole"

In 20 minutes as many rounds of:
400m Run
AMRAP Pull ups

7 rounds + 50 m
116 pull ups

Seems like forever since I had a 'benchmark' WOD work into my training.

[pinoyhero]

Wednesday 090603

For time:
Run 800 meters
40 L pull-ups
Run 800 meters
40 Strict pull-ups
Run 800 meters
40 Kipping pull-ups

Post time to comments.

Compare to 070731.

28 min flat ... not good but felt good to get back in

[pinoyhero]

Back on track ... well at least I hope so, after a new addition to the family

[lint]

Bit of a semi-thread hijack here, but this is probably the best thread to discuss CF equipment as well. Spark Sport Conditioning out of Edmonton is now the Canadian distributor of Rogue Fitness gear. I ordered my bumpers and bar from Rogue directly back in Feb and really ate it with the exchange and shipping. This will be a great alternative to ordering directly, since Rogue hits Canadians with a $25/item surcharge when shipping up here. If you're looking for bumpers, bars, shoes, rings, med balls, etc etc check them out.

[RT16V]

Originally posted by pinoyhero
Back on track ... well at least I hope so, after a new addition to the family

Congrats!!!:clap:

[pinoyhero]

Originally posted by lint
Bit of a semi-thread hijack here, but this is probably the best thread to discuss CF equipment as well. Spark Sport Conditioning out of Edmonton is now the Canadian distributor of Rogue Fitness gear. I ordered my bumpers and bar from Rogue directly back in Feb and really ate it with the exchange and shipping. This will be a great alternative to ordering directly, since Rogue hits Canadians with a $25/item surcharge when shipping up here. If you're looking for bumpers, bars, shoes, rings, med balls, etc etc check them out.

Wicked thanks for the heads up, already got my rings and 20lb ball, but maybe for my next buy.

[pinoyhero]

Sunday 090607
Five rounds for time of:
75 pound Thrusters, 21 reps
21 Double-unders
Post time to comments.
17 flat, did 50 sinlges instead of doubles, I can’t do 2 doubles in a row, something to work on.

[pinoyhero]

Tuesday 090609
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Post your choice of girls and rounds completed to comments.
Compare to 090513.
Cindy – PR – 22 rounds + 5 chins, 5 PUs

[pinoyhero]

Originally posted by RT16V


Congrats!!!:clap:

Thanks bud!

[pinoyhero]

Thursday 090611
Complete as many rounds as possible in 20 minutes of:
115-pound Hang clean, 15 reps
12 Ring dips
21 Sit-ups
Post number of rounds completed to comments.
4 on the dot, didn’t feel that great though.

[pinoyhero]

Saturday 090613
7k run
Post time to comments.
Too nice to be in the gym, 45 min.

[pinoyhero]

Sunday 090614
"Nasty Girls"
3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps
Post time to comments.
Compare to 081211.
14:05, fun WOD, paced a bit too much

[pinoyhero]

Wednesday 090617
Hang power snatch 1-1-1-1-1-1-1-1-1-1 reps
Post loads to comments.
Compare to 080603.
100, 110*9 – working on form and realized how bad it would be to fail.

[krisminar]

i would rather give this a try maybe it will give me a fit too.:bigpimp:

[pinoyhero]

Originally posted by krisminar
i would rather give this a try maybe it will give me a fit too.:bigpimp:

Give it 3 months following the program religiously, dont skip because you dont like something. Let me know if you've got questions on it, I love talking about it.

[RT16V]

My wife cranked off her first rx'd 'Fran' today in 7:41.

Always fun to watch someone hammer out this WOD.

My 5:35 was a new best for me as well.

[pinoyhero]

Hey all,

After the addition of a new family member, my ability and desire to go 3 on 1 off religiously is pretty dimished, I'm getting at it about 4 times a week still but haven't been able to keep up with the rx'd WODs. That being the case I'm going to cease posting my results here but will be sticking with crossfit and eating paleo. Any questions or comments always feel free to IM me.

P-Out

[lint]

Thought this was the best thread to post up this Crossfit video.
http://media.crossfit.com/cf-video/CrossFitGames_WomenRunTheBackside.mov

[wintonyk]

I have been doing crossfit for 8 months now and love it. I was part of Crossfit Halifax until moving here to calgary. Frankly I don't wanna waste my money by paying to do what I can do on my own time so I haven't yet gone to crossfit calgary.

But I love doing this and am always searching for someone to do a WOD with. I can do just about every WOD as Rx'd.

My Fav Hero workout is either Murph or Joshie can't decide.
I really enjoy Mary. And Nicole and I have had a few rough goes b/c i crank out too many PU's to fast then still run the 400m in a minute and half.

I work at a small gym so if you wanna join me for a WOD, PM

[bigbadboss101]

This gal is pretty impressive. Front squat, overhead press and then pull up.

http://www.youtube.com/watch?v=S4trFiBlgPQ&feature=related