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Old 12-31-2007, 05:28 PM   #41
Gant Grimes
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*last Saturday*

Traveller's workout

* run up and down stairs 5 times
* 8 kg KB, TGU --> snatch --> OHS, 5 times each side
* 20 power pushups on KB (alternating hands) (or whatever they're called)

3 rounds

*last Monday*

100 burpees for time

18:54

Went for 85%, but it still sucked.


**Took week off to recover**
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Old 12-31-2007, 05:28 PM   #42
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Grace

as rx'd

8:58

This was my first Grace. I scaled down the intensity coming off a long week of nothing, but it still got the blood flowing. Everything held up with no injuries.
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Old 01-01-2008, 06:23 PM   #43
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CFT

1) BS
130 kg, 140, 145

2) Press
80 kg, 82.5x, 82.5x

3) DL
165 kg, 175x, 175x

Total
390 kg/ 858 lbs.

Wow, happy ****ing New Year, a CFT 126 pounds LESS than what I did last June. That's what happens when you don't work the principle exercises, take a week off from training, and eat crap. Wow.

4) Pullups, dead hang, supinated grip
3 x 10

5) Tire flips and sled drags to regain some manliness. It didn't work.
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Old 01-02-2008, 01:07 PM   #44
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Jump rope, shoulder and hip prehab

1) Movement drills
* side to side
* 4 hurdle drills
* box jumps 40" x 5

2) 5 rounds of:
* Snatch squat + 10 OHS @ 65#
* Snatch squat + 10 OHS @ 65#
* 15 pullups

16:33

Still not myself after a week of no exercise and poisoning my body. The metcon didn't go so well after an 18 hour fast, either.

I decided to do this after reading about Jolie in the CFJ and watching this workout with her, Annie, and Eva. They whipped my ass.

*18 hour fast
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Old 01-04-2008, 01:18 PM   #45
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After almost 3 weeks of sucking, I finally feel like myself again.

1) 30 Muscle-ups for time
7:57
6 seconds off PR

2) "Annie"
50-40-30-20-10
Double-unders
AbMat situps
13:52
60 seconds off PR (?). The DUs were humming. The situps sucked.

*yesterday 18 hour fast
*today 15 hour fast

As far as coming back...the training caught up the week before Christmas. I took a week off and ate like crap the week after. This week I started a Paleo/Zonish IF program that emphasized fat adaptation. I was hungry and felt like crap until yesterday afternoon. The hunger vanished, and I just felt...good.

I'm going to insert CrossFit days back into the program and scale back on the CA WOD. Daily OLY work stresses my shoulders and elbows too much with Judo added back in. I also feel better doing WOD. We'll see where it goes.
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Old 01-05-2008, 05:16 PM   #46
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1) Randori for 40 minutes until we got kicked out by a birthday party

2) power snatch
50 kg x 6 x 3

3) clean pull
70 kg x 6 x 3

4) Tabata Something Else
pull: 11, 11, 10, 10, 9, 9, 8, 8
push: 12, 12, 10, 7, 7, 7, 7, 6
sit: 9, 9, 8, 8, 8, 7, 7, 7
squat: 12, 12, 12, 11, 10, 9, 9, 12

Total: 284

Holy hell, this sucked. Sure, I was a bit tired from previous activities, but...damn. I'm starting weekly Tabata again starting Monday. This was absolutely awful.

Compare to 10/25
Pullups:12, 12, 12, 12, 11, 10, 10, 8= 87
Pushups:16, 16, 16, 14, 12, 12, 10, 13= 109
Situps: 10, 10, 10, 10, 10, 10, 9, 9= 78
Squats:16, 15, 15, 14, 14, 14, 14, 17= 119
TOTAL: 393
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Old 01-07-2008, 12:29 PM   #47
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1) 15 reps 135# deadlift
15 pushups

10 rounds for time

18:02

This was a nice one. I was through five rounds at 5:59 and was figuring on a good time. I still have a lot of metcon I need to regain.

2) 4 x 10 pullups (dead hang, sup grip)
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Old 01-08-2008, 01:39 PM   #48
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Last night
1 hour Judo, 1 hour JJ (mat work)

***

Today- a quick one

1) Snatch
70 kg x 1 x 8

2) "Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

10 rounds

This was my first Mary. Very fun.
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Old 01-10-2008, 12:36 PM   #49
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Still sore from "Mary." A little sluggish from the morning fast.

1) hang power snatch
40 kg x 6 x 1
45 kg x 6 x 2

2) muscle clean + tall clean, 1+1x5
60 kg

3) snatch deadlift
100 kg x 3 x 3

4) "JT"
*HSPU
*ring dips
*pushups
21-15-9
12:39

5) Tabata pullups
15, 10, 9, 8, 7, 7

_____________________
For anyone wondering, yes, I have taken a different direction from the straight CA WOD. Since starting Judo again, the stress on my shoulders and elbows on top of OLY lifting five days a week was too great. My conditioning had also dropped off, and I didn't want that.

I have gone back to a high-volume CF-style routine with added strength and OLY training. I'll do one day of OLY-technique work + CF, one day of CA WOD + CF, and one day of ball-busting OLY/strength work. On the other days I'll do one or two WOD. And I'm definitely adding Tabata work back in.

This is all interesting since I'm adding IF to the mix. Let the black-boxing continue.
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Old 01-11-2008, 12:39 PM   #50
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rope w/u + movement drills

1) jump rope pre-sprint conditioning, alt foot
3 x 50 (30 sec rest): 30 sec, 34, 37
2 x 75 (45):1:05, 1:10 dropped rope once on each round
1 x 100: 1:40 2 drops

2) box jumps @ 37.5"
5 x 2 jumps touch and go

3) "Michael"
*800m
*50 GHD back ext
*50 GHD situps
26:34

PR. Best time since switching to GHD.
800s: 3:43, 4:19, 4:35
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