Test

Aerobic Capacity Test:
37:30

On bureau treadmill, 5 kms at a HR of 140 bpms @ 2% grade.

My plan is to do this once every ten days or so. Normal improvements in the past have come at 10-15 seconds per test.

Small Change

I´m moving away from CrossFit and back towards triathlon. I´ll continue a lot of CF-type training in Baghdad during December because it really works on strength. I´m in the process of dropping muscle again and working on a pre-base period to build endurance again.

New bike, and we´re off again.

Ran in the park today for 30 mins and swam 1000 yards. Nice easy workout after yesterday´s long distances

Joshua

21:00

Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps

• Didn't do last set of deadlifts - Back hurt
  
• Sub-ed 198 lbs for 250 lbs Deadlifts
• Last workout in Baghdad
  

WOD

7:20

For time:
135 lb Squat clean, 10 reps
50 GHD Sit-ups
135 lb Squat clean, 8 reps
40 GHD Sit-ups
135 lb Squat clean, 6 reps
30 GHD Sit-ups
135 lb Squat clean, 4 reps
20 GHD Sit-ups
135 lb Squat clean, 2 reps
10 GHD Sit-ups

• Sub-ed 135 lb Hanging Clean for Squat Clean
• Sub-ed Sit-Ups for GHD
• Vested Warm-up
  

Deadlifts

Deadlifts 3-3-3-3-3

• 5-5-5-5-5
• Max weight in the gym
• Did the warm-up with a vest on.
  

WOD

11:58

Seven rounds for time of:
75 pound Shoulder Press, 21 reps
21 Back extensions

• Modified the hell out of this
• Did the warm-up in body armor
• Sub-ed a bare oly bar (20kg) for 75 lbs
• Sub-ed sit-ups for back extensions
  

Joshua

17:40

Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps

• Only did four round
• Sub-ed 198 lbs for 250 lbs Deadlifts
• After 5 days off I feel like absolute crap
• My diet for the past two weeks has been horrifying
• I'm in terrible shape right now
  

WOD

Five rounds for time of:
135 pound Deadlift, 15 reps
135 pound Hang power clean, 12 reps
135 pound Front Squat, 9 reps
135 pound Push Jerk, 6 reps

• Scaled weight back to 50kg (110 lbs)
• Un-timed, but still pushed hard
• Hard on lower left back
  

Barbara

23:20

Five rounds, each for time of:

20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

• Completely screwed that up
• I mistakenly only did four rounds and not five.
  
• I forgot the three minute rests. Carried on by mistake.
• Made for a nasty workout
  

My WOD

CF Rest Day

• 20 mins on rower
• 20 min run
  

Warm Up +

• Did the warm-up and then some clean and jerks
• Getting back into the routine after getting over a cold
• Off of protein powder after i found out that it causes heart palpitations
  

WOD

For time 30, 25, 20, 15, 10, and 5 rep rounds of:
Virtual Shoveling.
Push-ups

• Started with the Shoveling, but quickly binned it. Only did Push-ups.
• No Time
  
• The Shoveling is a crap movement. It stresses only one side of the body and promotes lower back pain.
• I should have sub-ed 40kg Deadlifts
  

Rest Day

Second Rest Day

• Went to the CASH for an INR check. 1.2
  

Rest Day

I'm due for a Rest Day. I'll take the whole day off, no active rest.

Minor aches and pains, nothing noteworthy.

Filthy Fifty

31:17

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

• Sub-ed Sit-Ups for Knees to Elbows
• Sub-ed 12" Box Jumps for Double Unders
• Tried not to go anaerobic to early
• Burpees were tuff. Doing sets of five at the end
  

5K Run

• Un-timed.
• 10-11 on treadmill at 2-3% grade
• Running has fallen off a bit
  

Grace

5:00

135 pound Clean and Jerk, 30 reps

• Lite Grace - 50 kg
  

Active Rest Day

30 min light run on the treadmill.

Michael

20:16

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

• Good effort
• Treadmill .6 distance at 3% grade
• Way off PR of 16:03, but I think PR was done at .5 on machine @ 2% grade.
  

Fran

5:25

Three rounds, 21-15- and 9 reps, for time of:

95 pound Thruster
Pull-ups

• Very little warm-up
• 4 secs off PR
  

Warm Up

Just the warm up.

• Coming off a cold and still feel weak.

Rest Day

Recovering from cold

Warm Up

Just the warm up.

• In the midst of a cold
  

Rest Day

Yet another Rest Day

Rest Day

Rest Day.
Fighting a cold.

3K Run

10:35

Run 3 K

• 2 on the treadmill @ 3% grade
• Went more by time and perceived effort
  

Fight Gone Bad

403

Three rounds of:

Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

• Accurately timed
• 12" Box Jumps
• 77 lbs on weignts
• Felt strong all the way through the first round.
  

Four Oly Movements for Time

Appox 14:00

Deadlift x 15
Hang Power Clean x 12
Front Squats x 9
Push Jerk x 6

• Sub-ed 55 Kgs for 60 kgs
  
• Was supposed to do 5 rounds, but only got through three
  

Rest Day

Rest Day today. Probably could have done a light run but didn't. Back at it tomorrow.

Deadlifts

Deadlifts
3-3-3-3-3
90kg - 105 - 120- 120(5)- 120(5)

• Max weight in the gym
• Pull-ups for warm-up: 15, 15, 12+3
• Body comp continues to improve
  

Back Squats

Back Squat 3-3-3-3-3 reps
90-100-105-115-120

• Good workout.
• Pull-ups continue to come along
• Body composition is back to normal
  

Push-jerk

Push jerk 3-3-3-3-3 reps

50-60-70-75(f)-70

• Warm-up pull-ups were rock'n. Matched current PR
  

Rest Day

Rest Day. Not too bad. I felt strong on the waorm-up yesterday. I can feel it coming back.

WOD

Weighted pull-ups 1-1-1-1-1-1-1 reps

• With tactical vest: 5-6-7-6-5
• Forgot to do the other two sets
  

Run

Four rounds for time:
Run 400 meters
Rest 2 minutes

• Treadmill: 3% grade @ Level 13 for 90 seconds x 4

Nasty Girls

15:03

3 rounds for time of:

50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps

• Sub-ed 14 pull-ups/14 ring dips for muscle -ups
• Sub-ed 110 lbs (50 kg) for 135 lbs HPCs
  

Rest Day

Took the whole day off after five days of CF.

My WOD

5000m on rower < 20 mins
pull-ups and sit-ups

• Tomorrow's a rest day.
• Pretty sore from five straight days of CF
  

WOD

Front Squats: 10-10-10-10-10

45-50-55-60-50

• Not too bad.
  

Murph

Scaled and Un-timed

1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

• Ran both miles
• Scaled the three events back to 65%
• Un-timed
• Was supposed to just do the warm-up but this was a better workout even though it was scaled.
  

Warm Up +

Did the CF warm-up. It went better than yesterday. Pull-ups and ring dips are still my nemesis.

Finished with 3x15 Thrusters at 55kg

Warm Up

I did the CF warm-up and was happy with that. I've been away from working out for a month save for Aikido. It'll come back fast.

WOD

13:01

Four rounds for time of:

Run 400 meters
50 Squats

• Back in ATL after three Rest Days due to travel
• Nasty little workout.
  

CrossFit Total

405kg (672lbs)

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

• 120kg - 65kg- 120 kg
• PR by 20 kg
• Last WOD in Baghdad
  

Angie

22:32

For time:

100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

• Sit-ups are A bitch after push-ups. Not nearly as strong as I thought I would be.
• New PR by 4:04
  

Rest Day

Rest Day!

Just what the doctor ordered. I was dreading the third day in this cycle as I'm pretty beat up. I woke up to find that it was an "out of cycle" Rest Day.

Taking full advantage.

My WOD

2 Mile run in treadmill at approx. 6min/miles @ 3%

• Pretty tore up from yesterday's tri-WOD
• Back is sore from deadlifts so opted out of today's squat-cleans
  

WOD

20:52

In any order, perform the following three workouts:

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster (65 pound for women)
Pull-ups (chest must hit the bar to count)

5 rounds for time of:
275 pound Deadlifts, 5 reps (185 pounds for women)
10 Burpees (with clap overhead while airborne)

Run either 750m on a steep trail or 1.5 K on a road or track

• Fran 5:21 (PR)
• Deadlifts/Burpees 12:11
• Did 10 reps of Deadlifts by mistake. Extra credit!!!
• Run 3:20 on treadmill at 12% grade
  
• 
  

Rest Day

This is my last Rest Day in Baghdad. I plan to do 5 straight days of CF and then travel back to the States on the 6th day, using that as a Rest Day

My shoulders, arms and back are sore from the heavy upper-body week.

WOD

14 Rounds (PR)

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

• Old PR was 11 rounds
• Did a lot of kipping
• 105 Pull-ups
  

WOD

DNF

Five rounds for time of:

135 pound Deadlift, 15 reps
135 pound Hang power clean, 12 reps
135 pound Front Squat, 9 reps
135 pound Push Jerk, 6 reps

• DNF after 2.5 rounds
• Late afternoon WOD at 1630.
• Pwr Clns killed me.
  

WOD

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

SP(Kg) 50-55-60(PR)-65(f)-60
PP(Kg) 50-65-70(PR)-75(f)-70
PJ(Kg) 60-65(PR)-60-60-60

• PRs in every movement
  

Rest Day

Rest Day.

• Good week for diet. I've cut out all grains
• I feel pretty good and probably could do an Active Rest Day
  

Lynne

69

Five rounds for max reps of:
Body weight bench press
Pull-ups

• Bench Press 1(100kg) - 3(90 kg)-4-4-2
• Pull-Ups 15-11-10-10-9
  

WOD

14:33

For time:
45 Double-unders
135 pound Squat clean, 45 reps
45 Ring Dips
45 Double-unders

• Good strength workout under a stressed MetCon
• Sub-ed 24" Box Jumps for Double-Unders
• Sub-ed 60kg (132 lbs) Hanging Cleans for Squat Cleans
  

WOD

24:57

3 rounds for time of:
Run 800 meters
1.5 pood Kettlebell swing, 21 reps
95 pound Thruster, 21 reps
21 Pull-ups

• Run at 2% grade on treadmill
• Sub-ed 15 kg dumbell for 1.5 pood
• Sub-ed 45 kg for 95 lbs (43kg) Thrusters
• That was pure, unadulterated suck!
  

Rest Day

• Full Rest Day
• At the airport all day so had no real choice.
  

Fight Gone Bad

416 (PR)

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

• PR by 118
• Did not do pull-ups and dips in warm-up. Made the difference
• Paid close attention to the clock. Gave 5 secs to record the score on the white board.
  

WOD

7:34

Snatch 1-1-1-1-1-1-1 reps

Sub-ed yesterday's CF ATL alternative workout:

Three rounds for time of:
400-meter run
35-pound dumbbell "thruster," 21 reps

• Nasty, short, high intensity WOD
• Dumbells added a different perspective as left arm failed before right one did.
  

WOD

15:57

5K Run for time.

• All out effort on treadmill at 2% grade
• PR
  

Rest Day

• Taking the whole day off to rest my shoulder.
• 7 straight days of CrossFit has taken it's toll, and I'll enjoy the Rest Day
• Weight and body mass seem on-track.
  

WOD

8:30

For time:
50 Muscle-ups

• Did 100 pull-ups instead for time.
  
• My right shoulder is twingy from dips lately
  

WOD

13.5 Rounds

Complete as many rounds in 20 minutes as you can of:
65 pound Thruster, 10 reps
10 Pull-ups

• Pretty fair MetCon workout
• Thrusters only serve to keep your heart rate up while your body slightly recovers from the pull-ups.
  

CrossFit Total

285 Kg (628 lbs)

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

• 105kg - 60kg- 120 kg
  
• Probably could have gone heavier on all three events

Active Rest Day

36:00

6-mile run at 2% grade.

• Active Rest Day because I sort of half-stepped the 2nd workout of this past cycle
• A little harder than I would have preferred it
• No AC so it was up around 100F in the gym. Good sauna workout :)
  

WOD

18:20

Seven rounds for time of:
75 pound Shoulder Press, 21 reps
21 Back extensions

• Sub-ed sit-ups for back extensions as we only have one bar
• Not a great MetCon workout, but good muscle failure: over and over again
  

Warm Up

I just did the Warm Up today as we had an early morning task. To be honest, I was happy with doing just that.

WOD

Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

I did 5-5-5-5-5 instead

Overhead 50-60-60-60-60
Front 35-50-50-50-50
Back 90-90-90-90-90

• Worked on form, especially with Front Squat
• Overhead was a balance issue, I knew it would be
• Back, I could have gone heavier
  

Rest Day

• Quads are very sore from last few days. Might have to do with a lot of zazen lately.
• I'll take the full rest day, no active rest

Michael

17:30

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Sub-ed Good Mornings for Back Extensions
Treadmill 3% grade
Almost 1:30 off my PR of 16:03

WOD

24:25

Seven rounds for time of:
10 One legged squats, alternating
12 Ring dips
15 Pull-ups

• Sub-ed 40 Air Squats for One legged squats
• Good MetCon workout
• Don't even try to pace yourself. The pain just lasts longer :)
  

WOD

Deadlift 3-3-3-3-3 reps

198lb (3) - 231lb (5) - 264lb (5)- 264lb (5)- 264lb (5)

• That's all of the weight in the gym. We need two more 20 kg plates
  

Rest Day

Much needed Rest Day. I'll take the whole day off versus an active day.

Griff

10:24

For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

• Ran on treadmill at 2% grade. I wasn't sure what to expect.
• Years of cycling have made that a fairly easy workout
• Rest Day tomorrow!
  

WOD

28:40

Ten rounds for time of:
12 Burpees
12 Pull-ups

• A long painful workout. You're hurting from the first set of Burpees and then it's just a suffer-fest for 28 more minutes.
  

WOD

10:50

Five rounds for time of:
60kg Hanging clean, 7 reps
15 Elevated push-ups

• Sub-ed for Squat Cleans and Handstand Push-ups
• Good little MetCon workout
  

Rest Day

Thank Buddha. I'm limping around like an old man after six straight days of CF. I can tell that I need the rest.

WOD

Back Squat 5-5-5-5-5 reps

60Kg - 90kg - 100kg - 105kg - 105kg

• Not bad. I did it later in the day due to morning tasks. I'm glad that I did it.
• Six straight days of CF. Rest Day tomorrow
• PR'ed pull-ups in the warm-up
  

Fat Cindy

5 rounds + 15 pull-ups

Complete as many rounds in 20 minutes as you can of:
15 Pull-ups
30 Push-ups
45 Squats

• Brutal MetCon workout
  

WOD

Hang Power Snatch 1-1-1-1-1-1-1-1-1-1 reps

50kg-50kg-45kg (3)- 45kg(3)- 50kg(3)-50kg(3)-50kg(3)

• The first two didn't go well. My form was horrible, so I backed down the weight and worked on form.
• Last sets were fine. Could have done more weight, but would sacrifice form and risk injury.
  

WOD

7:39

For time:
50 kg Thruster, 10 reps
50 Box Jumps
Thruster, 8 reps
40 Box Jumps
Thruster, 6 reps
30 Box Jumps
Thruster, 4 reps
20 Box Jumps
Thruster, 2 reps
10 Box Jumps

• Supposed to be a Rest Day at HQ
  

• First WOD since I've been into Baghdad
• Almost over the jet-lag. Maybe one more day
• Didn't feel great, but do-able
  

WOD

Same as yesterday; just did the three rounds of the warm-up. I'm guessing that it's jet-lag, and my body thinks its the middle of the night. Sleep cycle-wise I can tell that I'm still lagged. I wake up from 2400-0400, and then have a hell of a time getting up at 0700 to CrossFit.

WOD

I've been nursing a strained lower back muscle. It feels god now so I'm starting the workouts again.

I only did the CrossFit warm-up this a.m. as the villa's gym was unbelievably hot due to the AC being shut off.

I brought a set of Power Rings with me, so those will be incorporated into the routine.

Diet's back on track. I was about 80% complient durng my six-week break, and that coupled with nursing the lower back put me back a step. All's well now and ready to forge ahead.

WOD

24:40-ish

For time:
75 Push-ups
95 pound Sumo-deadlift high-pull, 50 reps
50 Ring Dips
45 pound Weighted Pull-ups, 30 reps
25 Handstand Push-ups

• Sub-ed regular pull-ups and assisited handstand push-ups
• Pulled a back muscle early on in the SDLHPs. I didn't warm up - Big Mistake
• Took the last couple of days off due to travel
  

Off Day

Traveling and visiting the boys in Connecticut

Rest Day

I'm off cycle with CrossFit, but I'm traveling today and I've worked three days in a row. I'll be doing hotel-room workouts for the next couple of days.

WOD

308 lbs

Deadlift 1-1-1-1-1-1-1 reps

• Maxed out early and then worked on form
  

WOD

132.2 lbs (60 kg)

Overhead Squat 3-3-3-3-3-3-3 reps

• Make up from two days ago
• Form and balance is everything here
• 40.50.60.70(f).60.60(f).60
  

WOD

26:57

120 pull-ups and 120 dips

• Good effort coming off a cold
  

Rest Day

Mom and Dad were in town so I took them to the airport in place of going to the gym. Back at it tomorrow.

Fran

8:02

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

• Coming down with a cold. Not a good time. Felt weak.
  

Rest Day

Rest Day although it doesn't feel like one. I worked around the house all day.

WOD

Best Effort 2:13

Four rounds, each for time of:
800 meter run

• Hilly course
  
• Best effort on round #2.
  
• First round was a warm-up/route fam.
  
• Rounds three and four were cursory at best.
  

Elizabeth

10:02

21-15-9 reps of:
Clean 135 pounds
Ring dips

• My cleans sucked, but I muscled through them.
  
• Kipping ring dips are the secret
  

Rest Day

Since I missed a WOD this week I should make this an Active Rest Day.

WOD

4:27

For time:
50 Burpees

Jump one foot above reach each rep.

• Not a great effort, but was still gassed.
• Probably could have gone faster if I paced it out more evenly
• All the way down on PUs
  

WOD

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

SP(Kg) 50-55-57-60(f)-50
PP(Kg) 50-50-60-65-65
PJ(Kg) 40-50-60-60-60

Happy to finally get some coaching and advice on lift techniques

Rest Day

Had to take a day off due to work around the house. Back in the gym tomorrow a.m. Guilty :)

Rest Day

Immensely sore from yesterday's thrash-fest. This will be full-on Rest Day. Back at it tomorrow.

WOD

11 Rounds and 10 Thrusters

Complete as many rounds in twenty minutes as you can of:
65 Pound Thruster, 10 reps
10 Pull-ups

• Very hard workout. It seemed to go on forever.
• I went through the thrusters without much issue, but the pull-ups I was resigned to doing sets of one at the end.
• Rest Day tomorrow!! I need it because I was wiped at bagpipe practice later in the day.
  

Karen

8:03

For Time:
150 Wall Ball Shots - 20 lbs

• Not bad. My last Karen was 6:15, but I think that the ball in Baghdad is lighter.
  

WOD

Thruster 1-1-1-1-1-1-1 reps

60kg - 60 - 62 - 62(f) - 60 - 60 - 60

Need to keep bar on top of chest and not away from body. Wrist flexibility

Rest Day

Rest Day today. Legs were very sore yesterday after the 1+ hour run.

WOD

1 Hour run.

I'm in Knoxville, TN for the weekend and it's conducive to do the weekly run.

Amazed at how fast and strong I was. I ran the route quicker than I had ever run it, and blew up and down hills effortlessly. I kept waiting for the bottom to drop out, but it never came. This is some of the fastest I've ever run in my life.

WOD

Deadlift 3-3-3-3-3 reps.

Maxed out at 140 kg (308 lbs)

• Happy with that after yesterday's Angie.
• Heading to Knoxville for the weekend. Plan to do a long run tomorrow, and then a Rest Day on Sunday. Back at it on Monday
  

Angie

26:36

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

• Was reduced to doing jumping pull-ups
• Sit-ups remained more difficult than they should be
  

Rest Day

Back on track with my CF schedule. Rest Day today.

I'm pretty sore from yesterday's MetCon. We're having fun now.

WOD

172

95 lbs Thrusters
225 lbs Deadlifts
Burpees
24" Box Jumps

20 seconds on / 30 seconds off
5 Rounds
Number of Reps

My first MetCon workout in ATL. Good effort.

WOD

Back Squat 5-5-5-5-5 reps

80-80-90-90

First day of working with proper technique.

WOD

Shoulder press 3-3-3-3-3 reps
50kg - 50- 55(fail)- 50- 50

First workout in CF ATL.
Worked on basic Oly moves and kipping pull-ups.

Rest Day

Got into Atlanta this morning. At the gym tomorrow.

Active Rest Day

Traveling back from Baghdad and Dubai. Tabata push-ups and sit-ups in the hotel room.

Rest Day

RestDay. Traveling back from Baghdad, sort of :) Sandstorm.

Karen

6:15

Wall-ball 150 shots
for time:

Last CF workout in Baghdad for 6 weeks.
Five days straight of CF - I was so sore last night I could barely sleep.
36 hours off. I'll try to get to CF ATL on Friday afternoon

Nancy

15 mins

5 Rounds for time:

400 meter run
Overhead squat 95 lbs x 15

• Did .40 @ 2% on the treadmill at a nice even pace
• The overhead squats at 40kg were not as bad as I thought once I found the balance point.
  

Cindy

Completed 14 rounds in 15 minutes of:
5 Pull-ups
10 Push-ups
15 Squats

Scaled from 20 mins to 15.
Crushed and gasping

Quarter Gone Bad

81 Reps

Five rounds for total reps of:
135 pound Thruster, 15 seconds
Rest 45 Seconds
50 pound Weighted pull-up, 15 seconds
Rest 45 Seconds
Burpees, 15 seconds
Rest 45 seconds

• Sub-ed 50 kg (110lb) Thrusters for 135 lb (62 kg)
• Sub-ed Pull-ups for Weighted Pull-ups

This is Day 2 of 5 straight days of CrossFit before I go home. I feel pretty good so far. I'm thinking about doing The Zone diet to augment my training. To be honest, I don't think I could eat a better diet than the one I'm eating here in Baghdad. I'm getting over 180 grams of protein every day, nuts, low-fat yogurt, skim milk, lean meat, fresh fruit and vegetables, and water. It doesn't get much better than that.

WOD

36:33 (PR)

Run 10 K

• 2% grade
• Held 6 min/miles for first 4 miles and then slowly picked it up to finish.
  

Rest Day

Final Rest Day before I head back to the States. I plan to do 5 days "on" and rest on the 17th, trying to get to the CF ATL gym on the 18th or 19th.

WOD

Deadlift
1-1-1-1-1-1-1

Maxed the weights out in the gym at 120 kg.
I did the last four 3-3-3-3
No issues. Paid attention to good form

Kelly

25:50

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

* Massive MetCon workout. Had to pace myself, bring the run way back so I wasn't resting too long on the other two events. Still pretty shattered in the end.

WOD

Shoulder press 1-1-1-1-1 reps (132 lbs - failed on the last rep)
Push press 3-3-3-3-3 reps (132 lbs)
Push Jerk 5-5-5-5-5 reps (110 lbs)

Worked hard, but my technique sucked.

PR-ed pull-ups (12) in the warm-up

Rest Day

No activity today. The last three days of training were not overly stressful, but I want to make sure that I get one day with little or no activity every once in a while. I still maintain my monk-like diet during the rest days.

WOD

12 Minutes/Rounds

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

While I don't have an available scale, I seem to be getting thinner, and I can't understand why. My only thought is that when I started CrossFit my body-fat was about 13%, and I started taking in a lot of protein and piling on muscle. That muscle was still over-layed with the body-fat and the combination gave the appearance of size.

Lately my body-fat has plummeted while my muscle production has leveled off given my workouts and intake, hence the decrease in over-all size from previous weeks.

Helen

9:21 (PR)

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

• The last time I did Helen I binned it because I was sick.
  
• This is a serious MetCon workout
  

Gwen

Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

• Took this slowly as I'm new to these movements.

• I started out with 35Kg, which seemed pretty light even though I was doing 21 reps. I moved to 40Kg for the second set, again not too bad. Ended on 45Kg, which was about the right weight and stressed me at the end.
  

Active Rest Day

Did my standard ab workout. I had to up the reps and weights because they're too light now. That's two days in a row of good ab/core work. I'm happy with that.

I wanted to go on a twenty minute hill run, but I have a task to do. It'll have to wait

WOD

9:15

Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions

Sub-ed Ball Sit-ups with 5kg weight behind the head. That may have been a little too light.
Sub-ed Good Mornings w/ Olympic bar for Back Extensions

Tomorrow is a Rest Day, but I'm going to do an Active RD. I feel pretty good. The legs felt a little sore from yesterday's runs, but then again I'm sore every day after the previous WOD.

WOD

Four rounds, each for time of:
800 meter run

Rest as needed between efforts.

• Changed it slightly and did all-out effort for 3 minutes x 4. Much better workout.

Fran

6:48 PR

45 kg Thrusters
Pull-ups
21-15-9

New PR by 1:50.
Note : Index fingers on olympic bar marks is about right for Thrusters

Rest Day

Rest Day. I'm not too terribly beat up, but I think that I could use the day anyway. FGB takes a lot out of you, and I was quite sore last night.

My diet continues on steadily. Weight gain seems to have plateaued and I'm happy with the muscle that I've packed on. When I get back to Atlanta I'm going to dedicate one day a week to a long cross-country run in order to lean out even further.

Fight Gone Bad

254

Three rounds of:

Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

Way off PR of 291

Still hurt though.

My WOD

Tabata Push-ups
Sit-ups
Squats

• The guard force is sleeping in the gym, so I have to workout in my room.

• Added Pinnacle's NoX2 to my diet. Still need to supplement with Omega-3 fats when I get back to Atlanta.

Helen

No time.

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Still sick. The clock was making me go so fast that I almost binned the while thing. I turned the clock off instead and went though all of the movements. Good idea.

Rest Day

I'm off today. I've come down with a cold that has been going around. I've mitigated the symptoms with Cold-Ez, but my body is in no mood to be thrashed, as evidanced by yesterday's scaled attempt at Barbara.

Barbara

4:17
4:32
4:32

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

• Scaled to three rounds due to a cold that I've come down with.
• PR-ed pull-ups with 10 on first round
• Oddly sit-ups were difficult
  

WOD

20:08

30 Muscle-ups for time

Scaled to:
90 Pull-ups
90 Dips

It was not the MetCon challenge that I thought that it was going to be. Pure strength. Ended up doing sets of one on each movement at the end.

Heffernan's God's Workout article.

Fran

8:38

Was supposed to do Clean and Jerk 1-1-1-1-1-1-1, but I'm staying away from technical Powerlifting movements until I can get some coaching. I opted to do Fran instead.

45 kg Thrusters
Pull-ups
21-15-9

New PR by 2:07. Getting stronger.
Note : Index fingers on olympic bar marks is about right for Thrusters

Rest Day

An active rest day today. With the run this past week I felt that I wasn't so torn up that I couldn't at least do a small workout. I opted for my standard 15-min abdominal workout. I was shocked when I blew right through it with no great effort. I haven't done a strictly ab workout in 5 weeks, so I was surprised how strong my abs had become from doing the CFT WODs.

There are very few isolated abdominal movements in the CrossFit inventory, but I suppose all of those L-shaped pull-ups, kipping pull-ups, back extensions, knees-to-elbows, and other multiple muscle movements have recruited the core muscles as part of the movement. CrossFit continues to both amaze and scare me at the same time.

WOD

12:45

For time:
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups

• Sub-ed 4' kip-ed push-ups for HSPU
• Good work-out. Not as bad as I initially thought. My pull-ups are coming along fine. I need to work on the gymnastics moves.
  

WOD

Four rounds for time:
Run 400 meters
Rest 2 minutes

1:20
1:15
1:06
1:14

• 4% grade

• This as basically a very easy triathlon speed workout. No great deal for me, but I'm sure the powerlifters were struggling.

Fight Gone Bad

291

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

Video of workout

Sub-ed 35 Kg on SDHP and Push Press
Sub-ed 24" box

Rest Day

Complete Rest Day today, no active recovery.

Nate

10 Rounds

Complete as many rounds in twenty minutes as you can of:

2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Sub-ed 4 Pull-ups and 4 Dips for each Muscle-up
Sub-ed elevated push-ups off 24" box for handstand push-ups

Nicole

10 Rounds

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Run on 2% grade

My first round max was 7 pull-ups, so I stuck with that for all of the rounds

A note on diet: I've been taking in about 150+ grams of protein every day in the form of shakes. I'm making these with ice, bananas, whey protein, low fat yogurt, skim milk, and peanut butter or cinnamon. I addition to the 2-3 of these that I consume I've been augmenting with the leanest meat that I can find from the kitchen, as well as fruit (green apples, grapes, bananas) and vegetables.

I'm drinking bottled water and have cut out sugars and starches as best as I can. That means no rice, bread, potatoes, desserts, cookies, etc... All of those things I used to eat on previous deployments.

I did take a step backwards today and ordered a pizza at the airport because I missed lunch. I tried to get the guy to hold the cheese but it was beyond his comprehension. I ended up eating only half of it and tossing the rest. Oddly, I was full after half.

Fran

10:55

Was supposed to do Snatches 1-1-1-1-1-1, but I'm staying away from technical Powerlifting movements until I can get some coaching. I opted to do Fran instead.

45 kg Thrusters
Pull-ups
21-15-9

The Thrusters are a bitch, but there's a good bit of technique in them as well. I can see why this is a CF staple.

Rest Day

Full-on rest day.

I'm eating several times as day, at least every three hours. My diet is going well. I'm consuming 2-3 protein shakes a day comprised of ice, skim milk, whey protein, peanut butter, bananas, raw oats, and low-fat yogurt. Aside from that I'm eating the leanest meat out of the kitchen that I can find, which is normally beef or chicken kabobs. Also carrots, fruit (green apples, bananas, grapes), oatmeal, raisins, and almonds or walnuts. I'm happy with the diet, although I've begun to question the oats.

Sleep: easily 8 hours a day.

On the bureau scale I was 103 kg clothed, and I'm guessing my bodyfat is 10% or less.

In terms of strength, I'm seeing huge improvements every week. Pull-ups and dips are increasing almost daily. Again, the goal is 15 reps for three sets of each during the warm-up.

Michael

16:03

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Sub-ed Good Mornings for Back Extensions
Treadmill 2% grade

I felt a little weak going into the workout. Pull-ups and dips were a little weak. I've done four days on now, so tomorrow will be a total Rest Day.

Tommy V

23:11

For time:
115 pound Thruster, 21 reps
15 ft Rope Climb, 12 ascents
115 pound Thruster, 15 reps
15 ft Rope Climb, 9 ascents
115 pound Thruster, 9 reps
15 ft Rope Climb, 6 ascents

Sub-ed 35kg for the Thrusters
Sub-ed Towel Pull-Ups 21-15-9

WOD

5K, 16:08 "All in"

I screwed up. I did the 6-mile run yesterday as an Active Rest Day, and woke up this morning to find a 5K as the WOD. I contemplated doing a tabata gymnastics workout instead but figured that would probably be the WOD for tomorrow, so I stuck with the schedule and sucked it up. No one said CF was easy.

CF Warm up: I up-ed the dips to 13, and am doing sets of 10 pull-ups. The goal will be to do 3 sets of 15 each.

Active Rest Day

6 Miles, 35:45

Nice smooth run with some 1 min intervals thrown in.

Lynne

Five rounds for max reps of:
Body weight bench press
Pull-ups

37

Bench Press (90kg.) 1, 2, 2, 3, 1
Pull-ups 7, 7, 5, 5, 4

7 pull-ups - PR

Grease The Groove

The published WOD was Hang-Squat-Clean 3x3x3x3x3x3x3. I don't feel confident enough in my powerlifting skills to do that safely. That, plus my lower back was very tight from the Deadlifts yesterday, so I opted to do pull-ups and push-ups all day long. I even did some sets with my body armor on, which adds a bit of a challenge.

I'll do the WOD tomorrow, and I'm off on an embed on Monday, a Rest Day. Perfect.

Diane

10:10

21-15-9 reps of:
100 kg Deadlift
Handstand push-ups

- Sub-ed Piked Push-ups off a 24" box

- Got through the deadlifts doing sets of 3-5. I need to get some Powerlifting coaching to unscrew my form. The deadlifts are stressing my lower back a little.

Rest Day

I really needed this Rest Day. The last three days were particularly hard and I'm fairly sore, especially my hamstrings. I attribute the hamstring issue to years of running that have developed guitar string-tight muscles, and the daily Good Mornings are putting stress on them. Other than that, just general soreness. I'll take the entire day off from training, as I'm not even thinking about an active recovery day right now.

Back at it tomorrow morning.

Cindy

Completed 18 rounds in 20 minutes of:
5 Pull-ups
10 Push-ups
15 Squats

Filthy Fifty

37:00 mins:

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

- Sub-ed Knees to Chest vice Knees to Elbows
- Sub-ed Good Mornings vice back Extensions
- 12" box jump vice Dbl Unders.

Linda

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

The white board got erased so I'm not sure what my weights were.
Deadlift: 100 kgs
Dumb bell bench press 25 kgs
Clean ?

Rest Day

I'm reconstructing the log, but I believe this was a full rest day; no active recovery.

Angie

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

The white board got erased so I don't know my time.

Passed on the 100 pull-ups and jsut did the other three.

Back Squats

Back Squat 3-3-3-3-3 reps

100kg
5x5x5x5x5

WOD

15:00 mins

7 rounds for time of:
95 pound Sumo-deadlift high-pull
10 Ring dips

Sub-ed Dips for Ring Dips

WOD

16:26

Five rounds for time of:

Run 400 meters
35 Squats
20 Back Extensions

- Run on treadmill at 2% grade

- Sub-ed Balance Ball Crunches for Back Extensions due to lack of equipment.

WOD

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Shoulder Press - 115x5
Push Press - 135x5
Push Jerk - Pass

Eva

31:37

Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups

Ran on treadmill at 2% grade
Sub-ed 1.5 pood for 2.0 pood
Sub-ed 10 Pull-ups for 30 Pull-ups

WOD

13:39

Four rounds for time of:
Run 400 meters
50 Squats

Did 5 rounds instead of 4.

My WOD

1 mile run
200 Push-ups
200 Squats
1 mile run

Not for time.

Annie

9:38

50-40-30-20 and10 rep rounds of:
Double-unders
Sit-ups

My first WOD
Sub-ed 15" Box Jumps for Dbl Unders due to lack of rope. Feet anchored/hands behind head.