My CrossFit Log

Discussion in 'Health and Fitness' started by blackdogdeek, Jan 3, 2011.

  1. blackdogdeek

    blackdogdeek Lifer

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    Death bys always sound like they will be not bad until you're in the middle of them :) Are you using bands with your pullups? I also had issues with them in the beginning.
     
  2. Ashenor

    Ashenor Golden Member

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    Ya i am down to use the lightest band now, they are getting better.
     
  3. blackdogdeek

    blackdogdeek Lifer

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    Are you kipping? If you can do pullups with the lightest band you should be able to kip at least 1 pullup I think.
     
  4. blackdogdeek

    blackdogdeek Lifer

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    20130205 -

    strength:

    1RM snatch complex:

    snatch grip deadlift -> hang snatch -> full snatch

    max: 115#

    4x5 high bar back squat

    max: 195#

    wod:

    for total reps:

    60 seconds of windshield wipers
    30 seconds of rest
    60 seconds of hand release pushups
    30 seconds of rest
    60 seconds of box jumps 24"
    30 seconds of rest
    60 seconds of wall balls 20#
    30 seconds of rest
    60 seconds of double unders
    30 seconds of rest
    60 seconds of dead hang strict pullups

    total: 20+36+40+27+27+10=160
     
  5. Ashenor

    Ashenor Golden Member

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    I actually have the kip swing down pretty well just can't link it yet. More still working on form and being in a activated state while doing them. Have not tried to kip with the strap in a bit, last week we were doing strict ones so no kip.

    I can tell i have increased my over strength all so far. I will start posting my logs to also.
     
  6. blackdogdeek

    blackdogdeek Lifer

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    I had a problem linking them together also. What helped me was concentrating on pushing myself away from the bar at the top. That was the part I wasn't doing so I was coming straight back down and consequently had no leg swing.
     
  7. blackdogdeek

    blackdogdeek Lifer

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    20130206 -

    skill:

    pistol
    hollow rock
    superman

    wod:

    3 rounds for time of:

    10 power clean and push jerk 95#
    400m run

    time: 8:46
     
  8. Ashenor

    Ashenor Golden Member

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    Wod yesterday was the shortest i have done, was 30 snatch to overhead's from the ground. I finished first in 3:42 lifting 76 lbs. Have only done them a few times, but they were not to bad.
     
  9. blackdogdeek

    blackdogdeek Lifer

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    Nice! How many did you get unbroken?
     
  10. Ashenor

    Ashenor Golden Member

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    Unbroken mean in a row? If so did about the first 12 in a row, then was about 6 or 7 at a time.
     
  11. blackdogdeek

    blackdogdeek Lifer

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    Nice!
     
  12. blackdogdeek

    blackdogdeek Lifer

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    20130207 -

    strength:

    1RM deadlift

    max: 320# PR

    wod:

    6 rounds for time of:

    6 burpees
    12 russian kettle bell swings 32kg
    18 walking lunges

    time: 6:29
     
  13. Sid59

    Sid59 Lifer

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    Jeez ... were you hauling ass? That's pretty quick.
     
  14. blackdogdeek

    blackdogdeek Lifer

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    I was. It was the fastest time on the board so far but there are evening classes still to do the wod. Someone in one of the morning classes had a 6:30 but with a 28kg kettle bell. We were instructed to limit any resting or breaking up sets. By the end though I had to break up the lunges into 9 and 9 with about a 2 second rest.
     
  15. Ashenor

    Ashenor Golden Member

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    2/11/13

    Endurance day

    3 rounds each one min rest 30 secs, add totals up

    Push press 45 lbs 25/24/17 66
    Running Laps 5.5/4/3.5 13
    Jump Rope 120/110/100 330

    Lift for the day was Snatch's from the groud for 15 mins, 3 movements.
     
  16. blackdogdeek

    blackdogdeek Lifer

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    Nice!
     
  17. blackdogdeek

    blackdogdeek Lifer

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    20130211 -

    strength:

    bench with kettlebells banded onto bar for stability
    press with PVC banded with kettlebells

    skill:

    double under

    wod:

    Every minute on the minute for 12 rounds

    Odd rounds:

    20 double unders or as many as possible unbroken

    Even rounds:

    12 atomic pushups
     
  18. Ashenor

    Ashenor Golden Member

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    Whats a atomic pushup?
     
  19. blackdogdeek

    blackdogdeek Lifer

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    Get into the top of pushup position with feet in rings about 6 inches above floor. Do 1 pushup then at the top do a tuck, then extend back to pushup position and repeat.
     
  20. Ashenor

    Ashenor Golden Member

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    Gah, hah
     
  21. Ashenor

    Ashenor Golden Member

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    How often do you go? I normally do M/W/Sat and been doing kickboxing on sundays. Going to go tonight going to try to start getting 4 days in with a kickbox cardio day on sundays.
     
  22. blackdogdeek

    blackdogdeek Lifer

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    I used to go 4 weekdays each week, usually MTWF. But I recently started going MTWTF since I don't do anything on the weekends.
     
  23. blackdogdeek

    blackdogdeek Lifer

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    20130212 -

    skill:

    push jerk

    skill:

    handstand pushup

    wod:

    every minute on the minute for 12 rounds:

    odd minutes: 5 handstand kickups, 3 handstand pushups
    even minutes: kroc row 10 each arm @28kg

    cashout:

    handstand hold against wall for time:

    time: 1:34
     
  24. Ashenor

    Ashenor Golden Member

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    2/13 LOVE WOD

    3 Rounds, finished 15:14

    L = 24 Lunges
    O = 15 Overhead Squats (56 lbs)
    V = 22 Clean Push Pulls (56 lbs)
    E = 5 Kip Pullups (used Orange Band)
     
  25. blackdogdeek

    blackdogdeek Lifer

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    20120213 -

    skill:

    6x4 lateral bounds for height:

    max: 35"

    skill:

    L-sit for time:

    Top of ring dip sit position: 1:00
    P-bar sit position: :26
    Hanging from pullup bar sit position: 30

    skill:

    toes to bar

    wod:

    10-8-6-4-2 rep rounds for each hand of kettle bell snatch at 20kg
    10 toes to bar after each group of reps (50 total)

    time: 5:35
     
    #325 blackdogdeek, Feb 13, 2013
    Last edited: Feb 13, 2013