Crossfit VB

[Milly Williams]

Feb 10, 2009
Hang squat clean 3-3-3-3-3-3-3 reps
Squats on wall
Squats with 8 lb med ball
Squats with pvc
25 mins

Feb 11, 2009
"Benchless Lynne"
Five rounds for max reps of:
Push ups
Pull-ups
Push ups 25 9 10 4 5
Pull ups 16 7 4 3 4
green band for pull ups

Feb 12, 2009
Shoulder Press 1-1-1-1-1 reps
Push Press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
P 42 42 52F 47 47
PP 47 47 47 52 57F
PJ 22 22 22 22 22

Feb 13, 2009
Crossfit RVA

Feb 16, 2009
7 rounds for time of:
52 pound Sumo-deadlift high-pull, 10 reps
10 Ring dips
16 min 37 sec

Feb 18, 2009
"Benchless Linda"
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Push up double reps
Clean: 3/4 body weight
27 min 26 sec
52 lb bar for deadlift
12 lb med ball for clean

Feb 19, 2009
50 Box jump, 24 inch box (stepped on)
50 Jumping pull-ups
50 Kettlebell swings, 1 pood (orange)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 22 pounds
50 Back extensions
50 Wall ball shots, 8 pound ball
50 Burpees
50 Double unders
50 min 48 sec

Feb 23, 2009
30 Ring Dips
32 Pound Hang Power Clean 6 reps
25 Ring Dips
32 Pound Hang Power Clean 9 reps
20 Ring Dips
32 Pound Hang Power Clean 12 reps
15 Ring Dips
32 Pound Hang Power Clean 15 reps
13 min 2 sec

Feb 24, 2009
3 rounds for time:
15 pound Overhead walking lunges 20 reps
20 burpees
20 jumping pullups
17 min 33 sec

Feb 26, 2009
30 Double unders
30 Pull ups
30 Double unders
45 Push ups
30 Double unders
60 Sit ups
30 Double unders
75 Squats
16 min 27 sec

Mar 2, 2009
Windmills
Turkish Get-ups
Halo's
Goblet Squats
Swings
Clean and Jerks
Sumo Deadlift High Pulls
Burpees with 12 lb

Mar 3, 2009
3 rounds for time:
30 Double unders
15 pound push press 20 reps
10 burpees
6 modified rope climbs
18 min 13 sec

Mar 4, 2009
"Randy"
For time:
15 pound Power snatches 75 reps
11 min 42 sec

Mar 6, 2009
Front squat 3-3-3-3-3 reps
65# 70# 75# 80# 85#

Mar 9, 2009
“Crossfit Total”
Back squat, 1 rep 75#
Shoulder Press, 1 rep 55#
Deadlift, 1 rep 135#
Total: 265#

Mar 10, 2009
"Gwen"
Clean & Jerk 15-12- and 9 reps
35#

Mar 12, 2009
"Tabata FGB"
Wall-ball 10 pound ball, 10 ft target. (Reps)
4 5 7 3 7 6 5 6 = 4/7
Sumo deadlift high-pull 42 pounds (Reps)
7 4 4 6 6 5 5 5 = 4/7
Box Jump (step) 20″ box (Reps)
6 6 6 7 6 6 7 8 = 6/8
Push-press 22 pounds (Reps)
7 7 6 7 7 7 7 9 = 6/9
Row (Calories)
3 5 7 5 5 5 4 4 = 3/5
Total: 23/36
20 sec work, 10 sec rest
8 consecutive intervals
scored by the weakest number of reps

Mar 16, 2009
Deadlift 1-1-1-1-1-1-1 reps
75# 95# 115# 125# 125# 135# 125#

Mar 19, 2009
"Quarter Gone Bad"
Five rounds for total reps of:
52 pound Thruster, 15 seconds
Rest 45 Seconds
Pull-up (blue band), 15 seconds
Rest 45 Seconds
Burpees, 15 seconds
Rest 45 seconds
T: 3 3 3 4 3
P: 9 8 8 8 8
B: 4 5 5 5 5
R1 14
R2 16
R3 16
R4 17
R5 16
Total: 79

Mar 20, 2009
"Nancy"
Five rounds for time of:
400 meter run
22 pound Overhead squat, 15 reps
22 min 35 sec

Mar 21, 2009
50-35-20 rep rounds of:
Squats
Burpee box jumps/steps
27 min 7 sec

Mar 24, 2009
10, 20, and then 30 rep rounds of:
Box jump, 20 inch box
Handstand push-ups (attempts)
Burpees
Pull-ups (blue band)
32 min 44 sec

Mar 25, 2009
10 rounds for time
5 burpees
10 Double unders
12 min

Mar 26, 2009
5 Rounds for time
85 pound Deadlift 5 reps
Burpees 10 reps
8 min 54 sec

Apr 3, 2009
"Juicy"
2 4 6 8 10 8 6 4 2
Thrusters 45#
Pull ups (blue band)
15 min
This was rough coming back from surgery. However, I didn't feel too bad. I had about a week of rest and my muscles felt rested and stronger.

Apr 8, 2009
Thruster 1-1-1-1-1-1-1 reps
42 52 62 67 72 77F 77F

Apr 9, 2009
5 rounds for time:
25 medball cleans 10#
15 knees to elbows (attempts)
27 min 24 sec
The med ball cleans totally sucked. My legs were sore for days. However, I had no problem doing the knees to elbows attempts.

Apr 13, 2009
Deadlift 5-5-5-5-5 reps
85 95 105 120 130
2 attempts at 140 (mixed grip)
Once again my form is not quite there. I tend to look up instead of straight ahead. This arch in my neck is not a good thing.

Apr 14, 2009
“Murph”
For time:
1/2 mile Run
50 Pull-ups (blue band)
100 Push-ups
150 Squats
1/2 mile Run
40 min 26 sec
This hurt even when the WOD was cut in half for me. Running is not my thing yet.

Apr 15, 2009
Hang Power Snatch 1-1-1-1-1-1-1 reps
32 37 42 47F 42F 42 42 42
This is the oddest movement ever. I am not aggressive enough with the movement to get the bar up. I did way more than the 7 reps though. After that, I had muscle fatigue.

Apr 18, 2009
"Diane"
21-15-9 reps of:
about 15 attempts with 95 then 75 pound Deadlifts
Handstand push-ups (attempts)
14 min 58 sec
I think my posture had a lot to do with it. I was kind of sore from the previous WOD. My lower back hurt way too much with 75 lbs.

Apr 20, 2009
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
42 pound Thruster
Pull-ups (blue band)
15 min 46 sec
This was a hard one. I felt like I was going to die. I was breathing heavily and was really tired toward the end of this one.

Apr 21, 2009
Overhead Squat 3-3-3-3-3 reps
22, 27, 27, 32, 37, 45
The 45 lb OHS felt good. I'm sure I can do much more.

Apr 23, 2009
Complete as many rounds in 20 minutes as you can of:
42 pound Power Clean, 15 reps
Run 400 meters
2 rounds
The 400m run was a killer. I was breathing heavily. I felt like I had cement blocks on my feet.

Apr 24, 2009
75 Push-ups (knees)
42 pound Sumo-deadlift high-pull, 50 reps
50 Ring Dips (jumps)
Pull-ups (red band) 30 reps
25 Handstand Push-ups (attempts)
26 min 18 sec
I didn't feel as tired as I thought I would. The 42 lb SDHP felt really light.

Apr 25, 2009
1.5 mile run
15 min 55 sec
I had a good stride. I was breathing slowly. However, I have a lot to work on.

Apr 27, 2009
3 rounds of
10 Deadlifts 95#
50 Double-unders
7 min 53 sec
I think the weight was too light. Just last week I couldn't handle 95 lbs while doing "Diane." I guess I will have to add weight during my work out if I feel like it is too easy. For the first time I was the first one done when this never happens. I felt something was off. I didn't push myself hard enough.

Apr 29, 2009
Three rounds, 21- 15- and 9 reps, for time of:
35 pound Squat snatch
Chest to bar Pull-ups (attempts with the red band)
19 min 14 sec
I still struggle with the snatch movement, but I'm getting better at it. I'm pretty impressed that I stuck with the 35 lb barbell. I fell a few times trying to squat all the way. There were a few failed attempts because my muscles were getting tired. I found it difficult to get my chest to the bar on the pull ups. Toward the end I barely got my chin above the bar. Pretty tiring work out.

Apr 30, 2009
2k Row
9 min 44.6 sec
I thought I would hate rowing, but I actually enjoying this wod. I pushed as hard as I could. I'm glad I did it in less than 10 mins. I thought I would spend about 15 mins on this. I got light headed toward the end, but I kept going. Pretty proud of myself today.

[Sam Nutt]

Welcome to the boards, Milly! Lots of good stuff in your log. As an aside, do you mean to start a new thread every time you post? No offense intended, just a bit unconventional for a training log.

[Milly Williams]

I didn't realize that you can reply to your own thread. I also found that you can't delete previous threads. It's just a new site and I'm trying to figure it out. Thanks for dropping by and welcoming me.

[Milly Williams]

Five rounds of:
100 lb Deadlift, 3 reps
Handstand push-ups, max reps (attempts)
I'm still trying to master handstands. I have a fear of handstands for some reason. I made it all the way to the wall, but was only able to hold it for a second or two. It's progress from only kicking my legs in the air. The next step is to attempt the push up part without decapitating myself.

[Sam Nutt]

Oh, no worries. I suppose it's equally strange to just keep replying to yourself, if you think about it. I feel silly sometimes when I look through my own log and it just looks like I'm talking to myself for pages and pages of posts

Keep after the handstands. I had the exact same mental hurdle. The good news is that it's like riding a bike or surfing: once you pop up once or twice, you find you can do it every time from then on. Sounds like you're close to that point.

[Steven Low]

I deleted them.

Also, welcome.

Handstands are one of those skills that you need to practice a lot to get better at since most of us don't have very good proprioceptive abilities upside down.

[Milly Williams]

Five rounds for time of:
26 lb Kettlebell swings, 25 reps
25 Sit-ups
25 Good Mornings (15 lb barbell)
25 Knees to Elbows (attempts)
41 min 8 sec
This wod totally sucked. I thought I would never finish. I can't believe it took me 41 mins to complete. The kettlebell swings were the worst part. The knees to elbows was also difficult toward the end. I'm still no where near touching my elbows. I get my knees a little over 90 degrees up. I still have a long ways to go. It's hard to keep yourself from kipping up. That would be much easier.

[Milly Williams]

Thank you for the welcome and for deleting my previous threads. I'm loving this new website. It's better than writing your logs down. I also appreciate the advice.

[Milly Williams]

Three rounds for time of:
Run 800 meters
50 Pull-ups
40 min 47 sec
For the first time, I felt like I was going to vomit. By the last round, I was barely able to pick up my feet on the run. I was also a few pull ups away from ripping my hands again. We ran out of chalk and I could barely hold on to the sweaty bar. The pull ups took me a long time to complete. Not to mention my stiff hamstrings from the last WOD on Saturday. I'm soooo sore and probably will be even more sore tomorrow. Yay!

[Steven Low]

If you're finding a significant portion of your workouts are longer than 20 minutes (which like 40% are from what I've seen) then you should probably scale them down.

Doing long drawn out suckfests isn't going to help you that much in terms of strength or power output. The sweet spot for most metcons seems to be in the 5-15 minute range.