Crossfitting

My very own crossfit journal. I started seriously doing Crossfit while I was deployed in Iraq 2010. I came back and joined a gym, and now I'm hooked on it. I'm using this tumblr as a tool to track my workouts and progress.

[crossfitting]

2k Row AMRAP DB

2k Row and AMRAP off double unders all in 14 mins. Result: 192 of doubles

[crossfitting]

50 Push ups + 60 crunches + 70 squats

3 rounds: 50 Push ups + 60 crunches + 70 squats

[crossfitting]

21+18+15+12+9+6+3 Wall balls 20 Situps inbetween

21+18+15+12+9+6+3 : Wall balls /20 Situps inbetween

[crossfitting]

Post mark

Okay, haven't updated this in a long while. Todays workout was max deadlift 180kg And 2k row X2 with 5 mins rest in between

[crossfitting]

WOD Helen

WOD Helen

3 Rounds for time of:

400m Run

21 Kettlebell Swings (24/16)

12 Pull Ups

8:31

Previously it was 9:20, a major improvement. I didn't feel my run was all that fast, but I did do everything unbroken.

[crossfitting]

A possible workout for the weekend

30 HSPU 50 Pistols 100 Burpees 200 Situps 23:45

[crossfitting]

Lazy Sunday - 8 Jan

It's a lazy sunday. 30 HSPU 30 [Man-makers](http://www.youtube.com/watch?v=gczI5sINn9U)

[crossfitting]

WOD

A: Power Snatch: Build to a 2RM -70kg

B: Push Press: Build to a 3RM - 80kg

C: Push Press: AMRAP @ 75% of 3RM - 18 reps

D: For time:

50 Burpees Box Jumps

4:20

[crossfitting]

WOD

AMRAP in 20 Min:

5 Pull Ups

10 Body Blasters

20 Jumping Lunges (20 total steps)

What the heck is a body blaster? haah good WOD

9 arounds and 6 Body Blasters

[crossfitting]

WOD Helen

3 Rounds for time of:

400m Run

21 Kettlebell Swings (24/16)

12 Pull Ups

9:20

[crossfitting]

WOD

A: Front Squat: Test for Max

B: 2 Sets:

Front Squat Max -15kg x 1

Front Squat Max -10kg x 1

Front Squat Max -5kg x 1

C: 70 Turkish Get Ups (16/12)

96kg front squat max

[crossfitting]

WOD 7 NOV

A: Deadlift - Establish a 3RM *20 min time cap B: 3 Rounds for time of: 20 Double Unders 15 Wall Ball Push Press (20/10, 16/8)

[crossfitting]

WOD 3 NOV

3 Sets A1: Max Ring Push Ups; 30 sec A2: Max Clapping Push Ups; 30 sec A3: Max Push Ups; 2 minutes *Record max push up sets. No rest between Part A&B 3 Sets B1: Max L-Sit; 30 Sec B2: 10 Glute Ham Raises; 2 min C: Bottom to Bottom Tabata Squats

[crossfitting]

WOD 4NOV

2 Rounds for time: 12 Deadlifts (62/44) 24 Sit Ups 8 Hang Power Cleans (62/44) 20 Sit Ups 6 Front Squats (62/44) 16 Sit Ups 4 Squat Clean & Jerks (62/44) 12 Sit Ups Followed Immediately by: 100 Double Unders

[crossfitting]

WOD 1NOV

A: Front Squat 2-2-2-2-2

*build weight each set

B: 10-9-8-7-6-5-4-3-2-1

Kettlebell Swings (go heavy)

Box Jumps (24/20)

5:22

[crossfitting]

All the WOD I've done the past couple of weeks

6 Rounds:

300m Row Sprint

20 Kettlebell Swings (24/16)

15 Pull Ups

10 Box Jumps

rest 1 minute between rounds

A: 4 Rounds:

5 Kettlebell Snatches - Right

5 Kettlebell Snatches - Left

20 Jump Rope Crosses

20 Ball Slams

4 Rounds:

20 Sit Ups

7 Squat Snatches (50/30)

4 Rounds for time of:

10 Deadlifts (80/50)

15 Toes to Bar

30 Double Unders

6 Sets:

A1: 5 Touch and Go Power Cleans (62/44); 20 sec

A2: 10 Unbroken Pull Ups; 20 sec

A3: 15 Box Jumps As fast as possible (24/20); 2 min

[crossfitting]

WOD 31OCT Halloween Monday

5 Rounds:

400m Run

50 Squats

16:57