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Old 09-20-2007, 12:55 PM   #41
Matt Cricchio
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Exactly, Allen.

Today-

21-15-9

95# Overhead Squats
Burpee box jump pull-ups

11:59

To do a burpee box jump pull-up: place a 24' box under a high bar. Do a burpee without the jump and clap in front of the box. Jump on the box. Do a jumping pull-up. Cry.

My OHS are getting much better. I'm working on midline stabilization.

Then-

2X10 rope climbs, 8 foot rope, with a 10# vest.

max rings dips in 2:00- 40
max four-count flutter kicks in 2:00- 69

Today was a good day.
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Old 09-21-2007, 05:33 PM
Jacob Rowell
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Old 09-21-2007, 05:36 PM   #42
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Nancy
5 rounds
400m run
15 95# Overhead Squats

14:13

I felt like a lion on this one
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Old 09-24-2007, 07:03 PM   #43
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30 minute run. Go wherever your feet take you.

I ate terribly all weekend and I could feel it. Pain, pain, and some more. I pushed as hard as I could.

500m CSS swim with mask and w/o fins. 12:56

I switched weak and strong sides. This is too slow. I need to concentrate on technique

1500m swim CSS w/fins. 29:46

Felt better.

10X20 push ups
10X25 sit-ups
4X10 pull-ups
10X125 dips

whatever. I do these because I must.
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Old 09-25-2007, 06:15 PM   #44
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Default CrossFit

Today I did a little invention of CrossFit RVA's:

As many rounds as possible in 20 minutes of-

9 goblet squats
6 Kettle bell swings
3 sumo deadlift high pulls

used 1 pood KB

24 rounds+ Goblet Squats

Everyone said my lips turned blue during this one. I went as hard as I could. Try it.

Then-

Tabata, 8 rounds

rope pull-ups: 7,7,7,7,6,5,5,5
GHD sit-ups: 9,8,7,6,6,6,6,6
ring push-ups: 12,12,12,12,12,12,12,12
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Old 09-26-2007, 03:30 AM   #45
Allen Yeh
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Quote:
Originally Posted by Matt Cricchio View Post
Everyone said my lips turned blue during this one. I went as hard as I could. Try it.
No! Ever since my accident....I have a fear of KB SDLHP's! My accident involved my 1.5 pood KB and a tender area near and dear to every man's heart.

In all seriousness though cool little circuit I'll have to try that at home sometime.

I did tabata ring dips the other day, not fun, definitely a keeper.
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"And for crying out loud. Don't go into the pain cave. I can't stress this enough. Your Totem Animal won't be in there to help you. You'll be on your own. The Pain Cave is for cowards.
Pain is your companion, don't go hide from it."
-Kelly Starrett
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Old 09-26-2007, 06:23 AM   #46
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Quote:
Originally Posted by Allen Yeh View Post
No! Ever since my accident....I have a fear of KB SDLHP's! My accident involved my 1.5 pood KB and a tender area near and dear to every man's heart.
Ha! One of the guys over here was having problems clearing his near and dear area when he was doing cleans. He, um, worked some magic with tape one day. I'll never forget the screams when he removed it.
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Old 09-26-2007, 07:23 PM   #47
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Benchmark A: 2.28 miles

17:50. I went hard at the end. Not hard enough apparently.

Then:

4X100m swim sprints, rest :30 after each sprint, 6X50m swim sprints, rest :15 after each sprint.

I stopped doing Combat Side Stroke and went to normal Side Stroke. I feel like it was better. I did not time though.

Weighted pull-ups, 65# 2X10
Weighted dips, 65# 2X10

These were easy.
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Old 09-27-2007, 06:13 PM   #48
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Default Power Bias CrossFit

Power Bias Tabata This-

4 tabata rounds in a #20 vest, 1 min rest between rounds-

Squat jumps: 16,16,15,14

Pull-ups: 5,5,4,4

Row for Cals: 8,7,8,7

GHD med ball sit-ups w/#20 ball: 8,8,6,6

Clapping push-ups: 12,12,10,6

Pretty short. Pretty brutal. Plenty hurt.

Weighted rope climbs on 8 foot rope, #10

2X10

This hurt but I like 'em

Max four count flutter kicks in 2:00-73
Max ring dips in 2:00-47
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Old 09-28-2007, 05:05 PM   #49
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2000m swin w/fins, SS most of the way, turtle backed some: roughly 38:00

This felt good.

800mX4 sprints, rest 2:1

3:24
3:16
3:17
3:20

I'm not sure about resting twice the amount I worked. Regardless, I felt good and pushed hard.
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Old 10-01-2007, 03:05 PM   #50
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Matt, had a crack with your goblet squat, swing, SDLHP nonsense the other day but a 10 min effort rather than 20. Got 11 and a bit rounds.

24 is going some, good effort. I was only breaking to mark up each round and it crept up on me. But still, going much faster seemed unfeasible. I guess it always does the first time you try something.

I've just seen the 5 rounds of 1 mile run etc. you did the other day. Bit scared to read the rest of your posts.
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