Baseline:  6:37 - no assistance on pull-ups

Did a short running warmup then

max pushups in 2:00 - 31
rest one minute
max situps in 2:00 - 57
rest one minute
max squats in 2:00 - 72

Once when I first started CF I went for max air squats in 2:00 and broke 100.  I think my depth must have been really questionable at that point.

Last Friday

Ran to park 1.1 mile
20 pull-ups (unassisted) for time - 8:48
Ran home 1.1 mile

I think I could go much faster on the pull-ups by doing sets of less than max then resting for 30 seconds rather than draining the tank and then resting longer just to do one.

Did a travel WOD off New England Crossfit’s site:
4x
25 jumping squats
25 situps

9:00

Then tried to see how long I could hold prone cobra (hands and feet off mat):

3:21

7/7/10

Personal training session at Santa Monica Sports Medicine

10 minutes elliptical
40 windmills (first 20 w/9# weight, second 20 w/15)
3 x 30 reps lawnmower pulls (15#?)
3 x 10 (jumping) pullups then 15 clap pushups
3 x 15 bicep curls (15# db in each hand) then 20 tricep pulls (70#?)
3 x 10 V-passes (forget the name, but it started with “V” - ab exercise involving bosu ball)
3 x 20 cobra (ab exercise, similar to the yoga pose but different)

7/3/10

4.8 mile hike w/Sarah in redwood forest north of Santa Cruz

Man, have I got a lot of gaps to fill in.

7/5/10
Circuit Works

Did an hourlong workout at Circuit Works on Abbot Kinney with Sarah.  There were 10 circuits (about half lower-body, and about half upper body, including curls, bench and tricep pulldowns).  For the first part of the program we did cardio (either treadmill or bike) in between each circuit (the circuits and cardio each lasted one minute).  After that, we only did cardio after every second circuit.  At the end of class, we did various ab exercises for about 5 minutes.

5/6/10

Beginner’s class w/Becca

6 rounds
Alternating each round between the left and right side:
7 DB cleans 25# for all
7 DB front squats
7 DB jerks
7 DB walking lunges

12:28

It’s been too long.  I can’t remember much about this one, except I felt my time was decent, which was a good feeling after the Cindy debacle.

“The party in the pushup is on the ground.  And if you’re not getting to the ground, you are missing the party.”  M. Stanwyck

I missed a lot of parties during the Cindy prelims, apparently.

Cindy Finals

Prelim Score:  9 (intermediate)

Final Score:  6 (intermediate)

Obviously very frustrating.  I’ve been having some great (and joint-pain free) workouts over the past few months, but the pushups just weren’t there when I needed them.  Regardless, I know I’m getting faster and stronger.  On to the next one.

I hate doing this out of order, but did a workout outside of CFLA today that I wanted to log before I forget.

5/22/10

Gold’s Gym - Venice

1500m row - 5:37.1

DL 5-5-3-3-1-1

135-155-175-195-205-215(PR)

4-28-10
7:30
Jonesy

Pre-warm up:

3 unassisted dead hang pull ups
500 m row (1:40 - PR)

Snatch practice (5 reps each)  35-35-40-45-50-55-55

Forgot to set the rower the right way, so I didn’t get the exact time, but it was right around when 1:39 rolls over to 1:40.

Snatches went ok.  Need to go heavier.  Work on not going so wide on the jumps.  These were “power” snatches, so obviously need to go deeper into the squat.

4-25-10

SM Stairs x 3

4-21-10
7:30 pm
Jonesy

Overhead Squat 10-10-10
————————————————
Row - 10 rounds - :30 on/:20 off
- your score is the least distance you traveled in one :30 interval

65-65-75
133

Think I kind of got over a hump with OH squats today.  Kept back in heels and think I kept the bar in the right place pretty much throughout.  Row felt good.  Stroke rate mostly in the low 30s.

4-17-10

SM stairs x 3

4-15-10
7:30 pm
Becca

Pre-warm up:
10 pull-ups (purple band)

Warm up:
3x
6 Turkish get-ups (25-30-35)
16 arch rocks
16 lateral bridges

WOD:
3x
500m row
400m run
30 KB swings (blue band, 20 kilo)

19:47

I feel like I’m getting much faster at met-cons lately, but I sometimes worry it’s because I’m cutting corners on form somehow.  That’s not a problem with running or rowing - you do the distance or you don’t.  With the kb swings, maybe.  I was always getting it well above arms parallel to the ground, but rarely overhead.  Overall, great workout, felt fast/strong/no joint pain.  I think 35 is the heaviest I’ve gone so far on a TGU.  Will try to increase next time.