Sa 9/26

9:30 - FGB IV

Fight Gone Bad IV day!! with CF Culver City!

My first CF “event” after a month in the gym. This was really nice seeing the CF community coming together for this!

FGB, class B

pp : 32, 18, 15
row : 11, 8, 8
wb : 15, 9, 9
sdlhp : 16, 13, 13
bj : 15, 13, 16

totals : 89, 61, 61

score : 211

Well, I guess I was constant in rounds 2 & 3!
I wasn’t sure what to expect since I only did two FGB variations before, and never the ‘original’! Now I have a baseline for next year!

16:00 - Yoga @ Yogaworks

We 9/23

19:30 - CFLA w/ Becca

AMRAP in 20 minutes of:
10 Power cleans (135/95)
10 Push press
200m run

I used 55#.

5 2/3 rounds

Mo 9/21

19:30 - CFLA w/ Michael

3 rounds for time of:
35 Push ups
28 Box jumps
21 Kettlebell swings (24/16)
14 “L” pull ups
7 Handstand push ups

I scaled it down to 5:

3 rounds for time (and in this order) of:
5 Handstand push ups (I did feet-on-box handstand pushups)
25 Push ups
20 Box jumps
15 Kettlebell swings (16#)
10 “L” pull ups (I did dead hang pullups with black band)

time : 24:31

Most of it felt good, except that I really struggled with the pushups. I lost a bunch of time over there and I had to do mini-sets of 3-4 to finish rounds 2 and 3.

I also got mixed up in the sequence in round 2. I went from pushups to KB swings & pullups, and I went back to box jumps after my set of pullups when I realized the screw-up. Order was restored in round 3…

Su 9/20

14:00 - running

Running++ on Admiralty

2.6km run (12:20)

8 pullups, 12 pushups, 12 situps,
7 pullups, 12 pushups, 8 situps,
7 pullups, 12 pushups, 10 situps
(9:50)

(with super thick pullup bar!)

.5km run (2:30) + .1km rest (3:35)

2.0km HIIT running
:15 L + :20 H + 16 x ( :20 L + :20 H ) = 11:15

Sa 9/19

16:00 - Yoga @ YogaWorks

Fr 9/18

18:30 - CFLA w/ Jonesy

“Street Fight - Gone Bad”

Four rounds of:
Wall-ball
Sumo deadlift high-pull
Box Jump: 20” box
Push-press
Row

Class B: 55# SDLHP & Push-press, 14# wall ball

pp : 25, 10, 9, 8
row : 12, 8, 7, 7
wb : 12, 9, 8, 8
sdlhp : 15, 13, 13, 13
bj : 13, 12, 10, 13

totals : 77, 52, 47, 49

score : 225

After not even a month of Crossfit, I wasn’t planning on doing FGB next Saturday, but since I survived this “Street Fight Gone Bad”, I gues
s I don’t have any good reason not to do it! All right then, I’m in!

Tu 9/15

19:30 - CFLA w/ Andy

part I

Bench Press
1-1-1-1

135#
145# miss
140# miss
140# miss

not super happy with this, but it’s pretty much what I expected for a 1RM.

part II

6 rounds, for time:
150 single unders
25 squats

15:00 (cutoff time), 5 1/2 rounds completed.

it’s been years and years since I’ve done jumping ropes!! I’ll blame my poor performance on that.
I should try jumping some ropes as a warmup instead of always running…

Su 9/13

10:30 - CFLA w/ Jonesy

“Fran”
21-15-9
thrusters (95#,65#)
pull-ups

Jonesy insisted on speed, so I didn’t use any bands for pullups and tried jumping pullups instead. It felt silly! ...hard but silly. I have to work on these pullups so that I can get rid of all assistance…

45#, jumping pullups

R1 : 5:47
(rest)
R2 : 5:46

Sa 9/12

18:00 - running

HIIT run on the beach

1:30 L + 10 x ( 1:00 L + :30 H ) + :30 L = 17:00

(~3.0km)

high tide…

We 9/9

19:30 - CFLA w/ Jonesy

“Badger”
3 rounds for time of:
30 Squat Cleans (95#/65#)
30 pull ups
800m run

so, I knew this one was supposed to be hard…
I went light on the cleans, and Jonesy told me to go for 2 rounds of 20.

my lighter version:
2 rounds for time of:
20 Squat Cleans (35#)
20 pull ups (purple+black bands)
800m run
time : 24:30

Felt good throughout (hard, but good).
I was going for a third round, but Jonesy stopped me and insisted I did only 2. I’ll probably thank him tomorrow morning…

Mo 9/7

18:00 - running

HIIT run on the beach

1:30 L + 11 x ( 1:00 L + :30 H ) = 18:00

(~3.1km)

low tide

Fr 9/4

13:00 - CFLA w/ Michael

Fight Gone Bad, variation on.

3 rounds
Wall Ball, Sumo Deadlift High Pull, Box Jump, Push Press & Row
alternate with partner, 1 min of rest after each 1 min set, 1 extra min after ech round.

Class B: 55# SDLHP & Push-press, 14# wall ball

pp : 36, 16, 15
row : 10, 10, 9
wb : 17, 10, 12
sdlhp : 28, 16, 16
bj : 19, 14, 15

totals : 110, 66, 67

score : 243

Wow! ok, this was my first real crossfit workout!
Felt like crap halfway in the last round (well, the whole last round!)
pushed through and found some life again for the last set of box jumps.
I haven’t pushed a workout to that limits in a long while… I’m gonna love this CrossFit thing…

I guess this workout also affected my brain… After the workout I took my score card, did the math and came up with a total score of 143! It was only back at the office that I realized that this number didn’t make any sense! (new to this whole FGB thing I guess!) Too late, 143 was already immortalized on the white board!

We 9/2

20:00 - LA Fitness

- HIIT rower
- db bench presses
- db shoulder presses

Mo 8/31

19:30 - CFLA w/ Michael

All right! here we go!
The beginning of this CrossFit journey!

33 walking lounges
21 pullups
21 situps
33 walking lounges
18 pullups
18 situps
33 walking lounges
15 pullups
15 situps
...
33 walking lounges
3 pullups
3 situps

but I got the light version for my initiation:
22/10/10
22/9/9
22/8/8
22/7/7
22/6/6
22/5/5
22/4/4
22/3/3

time : 21:33

pull-ups : purple band, except 2 sets (7 & 6 reps?) where I also added the black band.

Felt good! The load was light (i.e. ok) for my 1st workout. Could probably have gone quicker, but went nice and “easy” for my intro…

all right!

let’s try this forum as a log!

here we go…