Jiu FITsu

Lift: Bench Press

5 - 5 - 5 reps

155* - 185 - 205

*haven't benched in awhile so I figured go light to gauge where I'm at.

WOD

Complete as many rounds in 20 minutes:

- 5 x Burpees
- 5 x HSPU
- 5 x pullups
- 5 x deadlift (135#)

11 rounds

Cooldown:

3 min of jumproping

WOD

For time:
Row 500 meters
115 pound Push press, 21 reps
Row 500 meters
115 pound Push press, 18 reps
Row 500 meters
115 pound Push press, 15 reps
Row 500 meters
115 pound Push press, 12 reps

15:36

Damn it!

I went to the gym today thinking I could get an easy workout in and roll. I look online and see this workout:

400M Run
10 Weighted Pull Ups 36 lbs
10 Weighted Dips 36 lbs
10 Front Squats 95 lbs
10 Deadlifts 135 lbs

For time.

But when I get to the gym I look on the board and it says 3 rounds of it...shiet! Oh well.

13:30

Didn't get to roll, so I just hung out for a bit.

For Ryan

I've been meaning to do this workout for some time, but with the birth of Kaitlyn and now Noah (my nephew) it was hard to get my workout routine down. On top of all that, my friend Ryan has decided to shadow my workouts. He's already done this one and so I need to catch up. Monday I hope to workout first thing in the morning so that Ryan knows what to do in the afternoon. So here it is:

For time:

800m Row
25 Pull-Ups
25 Sit-Ups
25 Burpees
25 Ring Dips
25 Kettlebell Swings
25 Double Unders
25 Knees to Elbows
25 Wall Ball Shots
400m Row

20:21

WOD

Warm up:
400 meter row
Stretch

Stole this from the Stronghold. It was the WOD for July 9th.

25 Pull ups
50 Push Press (75lbs)
50 Push ups
50 Knees to elbows
50 Kettlebell Swings (50lbs)
50 Box Jumps
25 Pull ups

For time.

24:29

Not fun...

Cooldown:
200 situps
Stretch

Fifty

From the crossfit site, Monday, June 16

For time:
50 Sit-ups
50 Double-unders
50 Sit-ups
Walking Lunge, 50 steps
50 Sit-ups
50 Burpees
50 Sit-ups

Finished around 12 minutes.

WOD

From the crossfit website (May 31, 2008)

For time (substituted 135 lb thruster for 2 x 1 pood kettlebell):

135 lb Thruster, 10 reps
50 Double-unders
135 lb Thruster, 8 reps
40 Double-unders
135 lb Thruster, 6 reps
30 Double-unders
135 lb Thruster, 4 reps
20 Double-unders
135 lb Thruster, 2 reps
10 Double-unders

8:38

Cool down: 200 sit ups

Damn those burpees

From the crossfit website, May 20, 2008

For time:

Row 1000 meters
25 Burpees
Row 750 meters
50 Burpees
Row 500 meters
75 Burpees

Finished between 25 and 30 minutes?

Cooled down w/ 200 sit ups

WOD

Workout of the Day

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

24:30

I hate handstand push ups!

WOD

For time:

21-15-9

225 lbs Deadlifts (scaled to 185 lbs)
Ring Dips (x2)
Knees to Elbows (x2)

21:38 or something.

Smashed out 30 ring dips today!

Wall balls

Today's WOD:

For time:

50 Wall balls
50 Pull ups
30 Wall balls
30 Pull ups
20 Wall balls
20 Pull ups

12:54

This one hurt!

Night Cap

Found this on http://kettlebell-training.com/

72 lbs kettlebell swing (2 hands) x 10 reps
1 burpee
72 lbs kettlebell swing (2 hands) x 10 reps
2 burpees
72 lbs kettlebell swing (2 hands) x 10 reps
3 burpees
72 lbs kettlebell swing (2 hands) x 10 reps
4 burpees
72 lbs kettlebell swing (2 hands) x 10 reps
5 burpees
72 lbs kettlebell swing (2 hands) x 10 reps
6 burpees
72 lbs kettlebell swing (2 hands) x 10 reps
7 burpees
72 lbs kettlebell swing (2 hands) x 10 reps
8 burpees
72 lbs kettlebell swing (2 hands) x 10 reps
9 burpees
72 lbs kettlebell swing (2 hands) x 10 reps
10 burpees

WOD

For time:

Ladder down 10 to 1 reps

75 lbs Thrusters
75 lbs Sumo deadlift high pull

6:57

During warm ups for jiu jitsu we did rounds of push ups and situps. Ended up with 50 push ups and 160 sit ups.

WOD

Made out to the gym today for a workout and some rolling.

Today's WOD:

For time

21 - 15 - 9

Snatches using a 36lb kettlebell (Left and Right)
Pull ups


6:32

The Price of Not Working Out

So I haven't really been working out consistently as of late. After the half marathon, I've been swamped with work and in all honesty flat out lazy. Yesterday I worked out at the gym and ripped a callus in my right hand doing the snatches. Today, I ripped a callus in my left and today was definitely not a day you wanted to try and do a workout with ripped calluses. I lost some time cause I had to tape up my left hand...but that's the price I had to pay for being a lazy ass and not working out.


Left

Right

Workout of the day

For time:

25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood (72 lbs)
30 Sit-ups
20 Hang squat cleans, 36 lbs kettlebells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents

20:33

Last thing for the day...Ryan ran a 10k under 48 min! (Are you happy now Ryan?)

Feeling better

Went to the gym at lunch to get some rolling in. After I rolled I did the WOD:

Ladder up (1 to 10 reps):

Tire flips
Sumo deadlift high pull w/ 54 lb kettlebell

Gotta say I feel a whole lot better. I plan on getting my push ups, pull ups and sit ups done tonight.

Evening Update

"Barbara"

Five rounds, each for time of:

20 Pull-ups (100 total)
30 Push-ups (150 total)
40 Sit-ups (200 total)
50 Squats (250 total)

Rest precisely three minutes between each round.

Rd 1 - 3:17
Rd 2 - 3:03
Rd 3 - 3:25
Rd 4 - 3:36
Rd 5 - 3:41

I was surprised how tiring this one was...but how easy I forget ALL crossfit workouts are tiring!