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benny
01-11-2007, 07:26 AM
my old journal was getting pretty long and not getting any responses, so i thought i'd start up a new one. the old one is found here (http://wannabebigforums.com/showthread.php?t=47896).

my new journal is going to be mainly crossfit based. i really injured my back on the wednesday before Christmas. I was doing box squats, but my own stupidity nearly killed me. for some reason, when i sat on the box, i let the arch out of my back.....ON EVERY REP. i don't know what i was thinking, or not thinking, but it really hurt later that day. i was in serious pain for a week or so. i could barely walk, sit, sleep, or anything else for that matter. it was awful. i went to the chiro to get checked, and i didn't do any major damage. i do have some excessive lordosis that needs correcting, but that's about it.

since jan. 1 i have been crossfitting it up. for the first week i just did the crossfit warmup every other day and the concept 2 rower on the other days. this week i have tried to do the wod, scaling as necessary. monday i didn't get to the gym. on tuesday i did CFWU + the thrusters/pullups subbing 30lb db's on the thrusters. i got 6 rounds in 20 minutes. wednesday i rowed a 5k on the concept 2. i was pressed for time and had to be at work early. today i did the CFWU + wod from tuesday, power snatch/pushups. i subbed 45lb on the snatch since that was my first ever attempt at them. i was spent at the end, but i just squeezed out 7 rounds in 20 minutes. i'm loving it so far.

wish me luck!

benny
01-12-2007, 07:21 AM
today's workout:
CFWUx3, no pullups.

Complete as many rounds in 20 minutes as you can of:
100 m Run
1.5 pood Kettlebell swings, 12 reps
10 Pull-ups

subs:
ran down and back twice on bb court for runs
45lb db swings

4 rounds. the last round of pullups were assisted w/ 55 lbs. i felt like puking most of the time, but i made it through.

benny
01-13-2007, 05:31 PM
For time:
Row 1000 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 1000 meters
Body weight Bench press, 10 reps

no way i was trying the bench presses, i'd die. i did pushups instead. 60, 40, 20.
crossfit warmup x 3 with 10 pullups/round. time was 26 minutes. i had to mess with my ipod earbuds a lot. i got the new ipod shuffle. i love it, but hate the earbuds. i'm going to go back to my sony headset with the little shuffle. i also had to take a break to help my wife unload some plates from a smith machine. she does pushups using the smith machine, and some jackass always leaves it loaded up at about shoulder level. i want to crush them for leaving it loaded up like that and also for using the smith. it cracks me up to watch people squat on it. i told my wife to get one of the fat trainers to unload it for her, they could sure use the excercise.

benny
01-15-2007, 07:09 AM
sunday's WOD was to max out on front squats. i've never done one before, so i took it easy.
cfwu x 3
45x10 75x8 95x6 115x6 135x4

benny
01-16-2007, 07:02 AM
today's workout:
"Helen"

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

crossfit warmup x 3 with no pullups

subbed 45lb db for the swings: 20:47

i checked my weight after i was done.........197. i'm a cow. i've gotta get down to at least 185 in the next couple of months.

benny
01-17-2007, 07:09 AM
today's wod was to max out on cleans. i've never done a clean before in my life, so:
cfwu x 3
cleans: 5 reps of nothing, 5 reps of 45, 5 reps of 65, 5 reps of 85. looked like an idiot the first few times with just the bar, but i started to get the hang of it.

benny
01-18-2007, 07:21 AM
today:
CINDY

20 minutes, as many rounds of 5 pullups, 10 pushups, 15 squats

10 rounds + 5 pullups + 10 pushups

benny
01-19-2007, 07:07 AM
row 4,000m in 20 mins.

practiced overhead squats and cleans, then did some ab work.

benny
01-22-2007, 07:14 AM
crossfit total, first time ever

squat: 275
shoulder press: 105
sumo dl: 305

total: 685

i still had a little in the tank, but i didn't want to push my back too far. next time i should get 700 easily, maybe 725. i've never done standing bb shoulder press in my life until this morning.

benny
01-23-2007, 07:08 AM
filthy fifty, i had to do some subs.

For time:
35 Box jump, 15 inch box
35 Jumping pull-ups
35 DB swings, 35#
Walking Lunge, 35 steps
35 Decline Sit-ups
35 Push press, 45 pounds
35 Back extensions
35 Wall ball shots, 12 pound ball
35 Burpees
35 Double Unders


28:30

benny
01-25-2007, 07:26 AM
diane

26M/198#
subbed 185# sumo dl, hspu with feet on smith machine at chest height

7:48

benny
02-02-2007, 07:23 AM
i realized i've forgotten to put my workouts in here for the past few weeks:

today's WOD: 21,15,9 for time of 225# Deadlift and run 800m.

subbed 185# sumo deads, ran on treadmill: 19min23sec.

the deads were easier than i anticipated, the runs were much harder. my endurance still sucks.

benny
02-06-2007, 07:10 AM
yesterday:

CFWUx3
squats: 135x8 185x6
225x5 225x5 245x5 245x5 225x5

today:
Tuesday 070206
4 rounds for time of:
20 pound Wallball, 25 shots
Walking lunges, 100 feet
15 foot Rope climb, 3 ascents

subbed 22.5 lb db thrusters for wallball, 15 pullups for rope climb: 24:21
last set of pullups assisted with 55lbs.

benny
02-07-2007, 07:00 AM
"Jackie"

For time:
1000 meter Row
45 pound Thruster, 50 reps
30 Pull-ups

15:21

benny
02-08-2007, 06:41 AM
today was a rest day according to crossfit.com, so i just messed around a little at the gym.
dips: 15, 15
pullups: 10, 10
OHS: 0x10 45x10 65x6 65x6 45x10

benny
02-09-2007, 07:08 AM
10k

so i subbed 5k on treadmill. 28:24, and i was dying at the end.

benny
02-12-2007, 07:06 AM
today's wod: back squat 3rm

cfwux3 10 pullups, 15 everything else

135x8 185x6 225x3 245x3 265x3 275x2 225x3 225x3 225x3

benny
02-13-2007, 07:08 AM
had a pilonidal cyst rupture yesterday during the warmup, so today i took it easy. i'm on antibiotics now to clear up any chance of further infection. today was michael: 3 rounds of 800m run, 50 back ext, 50 situps. i only did 2 rounds and subbed swiss ball crunches for the situps. 17:43.

Stumprrp
02-13-2007, 07:39 AM
nice journal man i like the crossfit and stuff.

benny
02-13-2007, 08:16 PM
thanks stumprrp,
i'm giving crossfit a try for a few months, and it is working out pretty darn well for me. i was doing a more typical bb routine, but the crossfit is actually working better. i look a little better after a month, but the way i feel is the best part. i've passed up my recent max attempts at squats and deads, and i haven't really been working either as much as i used to. this pilonidal is gonna slow me down for a week or so, but then i'll be back to full throttle.

benny
02-15-2007, 07:12 AM
26m/200#
subbed 10/8/6/4/2
realized i could only do 2 L-pullups, so did regular pullups after first 2, then added some L-sits and leg raises at the end. finished up with OHS 45x10x3 for practice. didn't keep track of time.

benny
02-16-2007, 07:10 AM
linda:

subbed 10, 8, 6, 4, 2
dl: 245
bench: 155
clean: 95

16 minutes

i was running low on time so i did 1/2 linda. it was brutal even at 1/2 the reps.

benny
02-19-2007, 07:20 AM
"CrossFit Total"

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

Squat: 285
Press: 115
DL: 315

715 total, +30 from last time

benny
02-20-2007, 07:30 AM
Three rounds for time of:
Run 800 meters
Rest 2 minutes

cfwu x 3 (10 pullups, 15 everything else)

wod 15:58

running sucks, and i hate asthma

benny
02-21-2007, 08:21 AM
weight: 200#

did barbara-lite, 10 pullups, 20 pushups, 30 situps, 40 squats

4:36
5:07
5:57
3:00
4:52

last 2 rounds switched to swiss ball crunches. the pilonidal cyst problems i've been having started hurting again and the situps were no longer an option. i've never came so close to puking without puking in my life.

benny
02-22-2007, 07:12 AM
today should have been a rest day, but i'm not going to workout on sat or sunday. so...
CFWUx2 10 pullups, 15 everything else

row 5k: 25mins30sec

benny
02-23-2007, 06:57 AM
For time:
30 Handstand push-ups
10 Pull-ups
20 Handstand push-ups
20 Pull-ups
10 Handstand push-ups
30 Pull-ups

cfwu x 3, no pullups, dips

did pushups with feet on smith machine bar as high as i could reach. on the set of 30 pullups the last 20 were jumping.

12:33

benny
02-26-2007, 07:03 AM
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

last time: 10 rounds + 5 pullups + 10 pushups
this time: 12 rounds + 5 pullups

i think i could do better. last time i thought i would die. this time i think i could have done a little better if i'd moved from one movement to the next without 'mini' breaks. i was resting for a few seconds between excercises for the last ten minutes.

benny
02-27-2007, 07:15 AM
"Josh"

For time:
95 pound Overhead squat, 21 reps
42 Pull-ups
95 pound Overhead squat, 15 reps
30 Pull-ups
95 pound Overhead squat, 9 reps
18 Pull-ups

subbed 65# OHS, pullups were 30/20/10
16:50

i ripped off a callous on my left hand at pullup 15 of 20, so after that i sucked, but made it through.

benny
02-28-2007, 07:15 AM
Ten sprints for time:

Run 100 meters

cfwu x 3, 10 pullups, 15 everything else

subbed down-back-down on the basketball court for 100 meters, i'd say it's pretty close

16.76
17 (slowest)
16.3
16.02
15.51
15.95
15.69
15.78
15.33 (fastest)
15.59

benny
03-01-2007, 07:10 AM
Back Squat 3-3-3-3-3-3-3 reps

26m/200#
cfwu x 3 (10 pullups, 15 everything else)
45x8
135x8
185x5
225x3
245x3
265x1 (failed on rep 2)
called it a day

the sprints took more out of me yesterday than i thought, and i didn't take a rest day.

benny
03-02-2007, 07:25 AM
Run 800 meters
45 lb One arm dumbbell snatches, alternating arms, 20 reps
45 lb Dumbbell squat cleans, 20 reps
100 Sit-ups
45 lb Dumbbell squat cleans, 20 reps
45 lb One arm dumbbell snatches, alternating arms, 20 reps
Run 800 meters

cfwu x 2, no situps, 10 pullups, 15 others

subbed 25lbs and did 50 situps then 50 swiss ball crunches

32:03 and it was a killer

benny
03-05-2007, 07:12 AM
run 5k

cfwu x 3, 10 pullups, 15 others, no squats

28:50 on treadmill @ 1% incline

RedSpikeyThing
03-05-2007, 08:11 AM
Looking good! Glad to see you trying out some new exercises too.

benny
03-06-2007, 07:13 AM
thanks RST. i'm loving the variety of workouts with crossfit. it's been a challenge every day since i started. those are some big weights in your sig for 5'8" 154#, that's awesome. try crossfit if you ever get bored.

today's wod: Front Squat 3-3-3-3-3-3-3 reps

cfwu x 3, 10 pullups, 15 everything else

45x8
95x6
135x3
135x3
145x3
155x3
165x3
175x3 and i was spent

benny
03-07-2007, 07:10 AM
Three rounds, 50-30- and 20 reps, for time of:
Double-unders
Push-ups
Pull-ups

cfwu x 3, no pullups/dips

i broke the jumprope on doubleunder #2 of 50, then someone from the gym gave me another one before the last set. so i scaled like so:

50 tuck jumps
50 pushups
20 pullups - 15 jumping pullups
30 tuck jumps
30 pushups
15 pullups - 10 jumping pullups
20 doubleunders
20 pushups
15 pullups

21:10

RedSpikeyThing
03-07-2007, 10:44 AM
thanks RST. i'm loving the variety of workouts with crossfit. it's been a challenge every day since i started. those are some big weights in your sig for 5'8" 154#, that's awesome. try crossfit if you ever get bored.


Ha thanks. My gym makes me feel the same way, then I look at KevinStarke's journal for an ego check.
I would try crossfit, but I don't have the balls to do it :p I'm going for raw strength rather than endurance on bodyweight exercises right now.

PS Nice squattin'!

benny
03-08-2007, 07:15 AM
thanks, the front squats were fun. i'll go for more next time. i'm actually getting the raw strength gains from crossfit that i was trying to get from a traditional routine. my squat and dl has gone up since starting it.

today was a rest day on crossfit.com, so i got in some practice on certain lifts.

3 sets of 5 pullups, 10 OHS (45lbs), 5 HSPU

3 minutes row + 10 minutes of hiit on rower, 15/45 second intervals

benny
03-09-2007, 07:13 AM
"Helen"

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

cfwu x 3, no pullups, 12 reps

subbed 2 minutes jump rope for 400m run & 45lb db on swings

14:21 (last time 20:47)

benny
03-12-2007, 07:12 AM
Three rounds for time of:
Row 1000 meters
95 lb Thruster, 21 reps

cfwu x 3, no dips, 10 pullups, 12 others

subbed 40lb. dumbell thrusters

25:00

benny
03-13-2007, 07:11 AM
ran outside today for the first time in forever. it measured out to 3 miles on mapmyrun.com. i ran it in 29:21, which sucks, but it wasn't that bad. it was still kind of chilly out, and dark, and there was a big hill at the end that wasted me.

benny
03-14-2007, 11:49 AM
Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees

Let trailing knee gently kiss the ground on each lunge.

Post time to comments.

cfwu x 3, no dips (somebody was camping out over there), 10 reps

as rx'd: 21:24

benny
03-15-2007, 07:11 AM
For time:
30 Handstand push-ups
10 Pull-ups
20 Handstand push-ups
20 Pull-ups
10 Handstand push-ups
30 Pull-ups

cfwu x 3, no pullups/dips

put feet on smith machine bar for hspu, 7 pullups on set of 30 were jumping.

13:00

benny
03-16-2007, 07:16 AM
Deadlift 3-3-3-3-3-3-3 reps

cfwu x 1 (short on time)
135*8
225*6
275*3
295*3
315*3
325*3

out of time, called it a day.

i got to the gym this morning and got ready to go in....there were no work clothes in the back of my car, so i had to drive back home. then i drove back to the gym and had to work out superfast to get to work on time. it sucked. i think i could have done more if i had time to warm up and calm down a little bit. i was just mad about being late the whole time.

benny
03-19-2007, 07:16 AM
crossfit total

squat:
45x10 135x8 185x5 225x5 255x2 275x2 285x1 295x1

oh press:
45x10 75x5 95x3 115x1

sumo deadlift:
135x8 225x5 275x3 305x1 325x1

total = 735, +20 since last time

benny
03-20-2007, 07:16 AM
CINDY

20 minutes, as many rounds of 5 pullups, 10 pushups, 15 squats

12 rounds + 3 pullups, just about same as last time, but i didn't feel as bad at the end. i tried not to take any little breaks and i paced myself better but came out about the same. next time i'm shooting for 14-15 if it kills me.

benny
03-21-2007, 07:03 AM
took a day off from crossfit, ran 3 miles instead.

29:23. 2 seconds worse than last time, but i ran a few hundred feet further i think. it felt like i ran a lot faster than last time, but the watch don't lie. i'm running a 5k next saturday, it should be torture. i think the 5k course is flat. the run i did today has a big hill about 3/4 of the way through. i like running on hills to get ready for a flat run, it always seems easier.

benny
03-22-2007, 11:27 AM
"Nasty Girls"

3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps

subbed 21pullups/dips, 40 lb DB HPC (40lb's each hand)

28:32

that sucked. i really really suck at the cleans.

benny
03-23-2007, 07:07 AM
Push press 3-3-3-3-3-3-3 reps

cfwu x 3 (12 reps)

45x6, 65x4, 85x3, 105x3, 115x3, 125x3, 135x2, 115x3, 95x3

the jump from 125 to 135 was way harder than i could have imagined. that was way tougher than i thought. i was doing some sort of full body convulsion on the 135's. i tried to do one more rep with 135 but it was impossible.

benny
03-26-2007, 07:14 AM
"Michael"

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

cfwu x 3, no situps/back ext.

subbed 35 for ext. and situps, last set of situps i only did 15

28:22

i have a serious problem with the situps. they make the old pilonidal flare up and hurt every single time. no more situps for me, at least no more than 3 sets of 15.

benny
03-27-2007, 07:14 AM
"Tabata Fight Gone Bad"

Complete 40 intervals of 20 seconds of work followed by ten seconds of rest. Perform 8 consecutive intervals of each of the following exercises:

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)

There is no additional rest between exercises.

Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. The score is the total of the scores from the five stations.

cfwu x 2, 12 reps

subs: 15lb db thruster for wallball, 60lb sumo dead high pulls, 14" box jump, 25lb db push press
wb:10 10 9 9 8 8 8 8
sdhp:6 5 6 6 6 6 6 5
box jump:8 8 9 8 9 9 10 10
push press:6 6 7 6 6 6 6 6
row:4 5 5 5 5 6 5 6
total: 31

that was pretty bad, but i think i paced myself more than i needed and i scaled a little more than i could have. i still think if this comes up again i'll use the same subs and shoot for a better score.

ericg
03-27-2007, 10:47 AM
Nice work going on in here.

Did you have a partner when you did tabata FGB? If not, how did you manage to time yourself??

benny
03-27-2007, 07:37 PM
thanks.

i downloaded a mp3 with music + chimes to let you know when to rest/switch from the comments section of crossfit.com. the hardest part (besides the workout itself, which was near death) was trying to write the numbers down in the 10 second rest periods. by the end it was an indeciferable mess, but i knew what it said. there wasn't an aerobics class this morning at my gym, so i hijacked the room full of mirrors, steps, and light weights for a while. i paused my ipod and ran over to the rower at the end.

benny
03-28-2007, 07:11 AM
ran 3 miles or so again today. the same distance as the last two times, and the exact same time. this time felt even faster. i think my watch is lying to me.

ericg
03-28-2007, 07:13 PM
Nice. I hear ya about some of there WODs they are near death experiences for sure. I will have to look into the mp3 since i just made up something similar for that WOD.

benny
03-29-2007, 07:04 AM
i'll see if i can find the link again for you.

i'm running a 5k on saturday morning so i'm doing my own thing today and tomorrow.

today:

cfwu x 3, 10 pullups, 15 everything else

Overhead Squat: 45x10 65x6 85x4 95x4 45x10

that was the first time i've ever ohs'd 95 lbs and it was awesome. i want 135x5 before the end of summer, and bodyweight x 1 before i die.

ericg
03-29-2007, 07:07 AM
Nice work with the ovhd squatting. they are a pain in the ass for sure. ive been doing them with the broomstick for a bit and also doing some dislocates to help get my shoulders more flexible. Good work!

benny
03-30-2007, 07:12 AM
http://john.720.com/misc/upload/TSE_Rap.zip

there you go. the music is alright, but i've never heard the last song on it.

today i maxed out on pullups:
bwx5 +25x5 +35x3 +45x2 +50x2 +60x1 +70x2 +80x1 +80x1 +90xFAILED bwx10
i couldn't believe i got the 80 up, it was unreal. i'm not sure if the last one was totally up there, but it was close enough for me. 90 lbs felt like i had my feet tied to the floor. i wish my gym just had a regular bar for pullups instead of the angled handle setup we're forced to deal with.

benny
03-31-2007, 01:06 PM
ran a 5k today at the local college. a buddy at work challenged me to do it with him. it was to raise money for a local rape shelter, so it's all good.

25:25. much better than i expected. the run i've been doing on wednesdays is either lots longer than i thought or i was just flying today. either way this was a lot better than i hoped for today.

ericg
04-01-2007, 11:02 AM
Nice work with the chins and the 5k!! I hear ya about the chinup bars - I have to use the top support beam of the Smith Machine!!

Thanks for the link. I will DL it on Monday when I get to work.

benny
04-03-2007, 07:13 AM
we've got chinup handles, but i just don't like them. i'd rather have a normal bar to jump up and grab.

thanks for the props.

this week i'm taking it easy. i've been hitting it hard at the gym since 1/2/07, so now i'm slacking for a week. yesterday i slept in. today i did the crossfit warmup 3x and rowed for 10 mins.

ericg
04-03-2007, 07:27 AM
I agree about just having a bar. Our gym has a gravitron (sp?) but the set handle placement is way to wide for me and doesnt feel good on the shoulders.

Have a good deload week.

benny
04-05-2007, 07:08 AM
still just taking it easy this week.

cfwu x 3, 10 pullups, 15 everything else
OHS 45x10 65x10

benny
04-09-2007, 07:11 AM
Complete as many rounds in 20 minutes as you can of:
65 pound Thruster, 10 reps
10 Pull-ups

subbed 25 lb db's for thrusters

7 rounds, and it sucked the whole time.

ericg
04-09-2007, 07:31 AM
Nice work.

benny
04-10-2007, 07:14 AM
thanks eric

Deadlift 1-1-1-1-1-1-1 reps
cfwu x 3 (12)
135x8
225x6
275x3
295x1
315x1
325x1
275x1
225x1

benny
04-11-2007, 11:37 AM
this morning i was short on time so i did "tabata stuff i hate" which i made up. it is basically the stuff i suck at: wall ball, situps, burpees, row.
i didn't keep track of reps or calories or anything, i just went at it.

benny
04-12-2007, 07:08 AM
21-15-9 reps of:
Clean 135 pounds
Ring dips

did cfwu x 3, subbed 85# cleans and 2:1 bar dips
18:01
i hate cleans. i know i'll be so sore tomorrow i won't be able to move.

ericg
04-12-2007, 08:15 AM
Gotta love tabata stuff i hate. lol. nice.

Nice work with the clean/dips.

benny
04-13-2007, 07:07 AM
run 5k

didn't want to run 5k so i split it between run/row

cfwu x 3
ran 1.6 miles on treadmill, 15 minutes
rowed 2.5k ~12.5 minutes

benny
04-16-2007, 07:13 AM
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

cfwu x 3, no pullups
17:32 (last time 14:21 with jumprope for runs and 45lb swings)

benny
04-17-2007, 07:09 AM
Push Jerk 5-5-5-5-5 reps

cfwu x 3
45x8
65x5
85x5
95x5
105x5
115x5

those were lots of fun. i want to do them every day now.

ericg
04-17-2007, 07:10 AM
Nice work bro. I felt really good when I did this workout. It kicked my ass for sure. Keep it up...

EDIT - we posted at the same time. nice push jerks.

muscleup
04-17-2007, 02:06 PM
Push Jerk 5-5-5-5-5 reps
those were lots of fun. i want to do them every day now.

That was my response to this WOD as well. nice job!

benny
04-18-2007, 07:04 AM
thanks for the comments guys. i went for a run this morning since it was nice weather outside. my endurance and cardio needs some help anyway. i ran about 3.5 miles i think, and it was 29:26. it is the same distance i've been running once a week if you look through the journal. i don't get it. no matter what i do it is the same time. i've went out slow/fast, ran faster from 1/2 way on, everything i do i get the same time.

ericg
04-18-2007, 07:33 AM
Interesting about the run. I totally suck at running so I have no suggestions. Nice work though. 3.5miles is a good distance.

benny
04-19-2007, 07:16 AM
thanks eric. the only way to run better is to run more, i think.

todays workout:
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

14 rounds as rx'd

on a side note, i finally figured out the kip. i can't do the full body swing, but the frog-kick style was working good for me today. i figured it out yesterday morning after i ran.

ericg
04-19-2007, 07:19 AM
Nice number bro!! Good work figuring out the kip too! Wish we had a decent pullup station to allow us to kip at my gym. Great job!!

muscleup
04-19-2007, 12:08 PM
Your Cindy is strong man. Awesome work!

benny
04-20-2007, 07:14 AM
Three rounds for time of:
Row 500 meters
75 pound Hang power snatch, 21 reps

cfwu x 3
23:52 as rx'd

thanks for the comments guys. i really wanted to get 15 on the cindy, but it wasn't happening. maybe next time. i had a gym full of people staring at me during today's workout. we have a 'boot camp' class going on and i think the crossfit workout was getting more attention. gotta love it.

ericg
04-20-2007, 09:48 AM
Great work on the WOD. I wussed out and only did 45lb snatches.

benny
04-23-2007, 07:15 AM
i think all snatches are hard, 45lbs isn't wussing out. i've learned that 45 or 75 only makes a little difference in how much it sucks, so i just did 75.

Overhead squat 3-3-3-3-3-3-3 reps

cfwu x 3

45x7
65x5
85x4
95x3
105x3
115x3
115x3 (shady form)
95x5
45x10


that was a pretty good showing for me.

gabriel gonzalez is the man.

ericg
04-23-2007, 08:01 AM
Nice ovhd squatting. Be interesting to see if I can add some weight to the bar on this one. If not I may just practice the ovhd and do some triples with the back squat.

benny
04-24-2007, 07:11 AM
ohs is going up better than i expected.

today:
For time:
50 Wall-ball shots
50 Pull-ups
35 Wall-ball shots
35 Pull-ups
20 Wall-ball shots
20 Pull-ups

jumprope 3 mins
cfwu x 2, no pullups/squats
subbed 15lb ball; 40,25,10 reps
16:51

ericg
04-24-2007, 07:19 AM
Nice time bro. Did you do kip with those pull ups??

benny
04-26-2007, 07:25 AM
i was kipping like mad on those, my arms have hurt for the past two days since. no workout yesterday. my bro-in-law broke his ankle and i was at the hospital til late at night, so i wasn't getting up at 5:30 in the morning yesterday.

today:"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

Set up three bars and storm through for time.

subbed: 245# dl, 155# bench, 60# cleans and did bench/dl/cleans in that order

27:15


near death experience for sure. sucked beyond all belief.

benny
04-30-2007, 07:17 AM
today's workout:
"Nancy"

Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps


cfwu x 3 no squats

subbed 75lb OHS, runs on treadmill

25:10

that was killer. i liked it. i keep getting better at OHS as time goes on. i'm gonna get my 135x1 way before the end of the summer hopefully.

benny
05-01-2007, 07:15 AM
21-18-15-12-9-6- and 3 rep rounds of:
1 1/2 pood Kettlebell swing
Pull-ups

jumprope 3 mins., some madeup mobility drills, need to get magnificent mobility dvd.

subbed 35lb db swings

18:05

benny
05-02-2007, 07:07 AM
ran outside today, same loop as always.
28:08. about 1:20 quicker than usual. i don't get it, but i like it.

benny
05-03-2007, 07:14 AM
Push press 3-3-3-3-3-3-3 reps

cfwu x 3
45x8
75x6
95x3
105x3
115x3
125x3
135x1 (FAIL)
115x3
95x3
45x6

benny
05-04-2007, 07:23 AM
For time:
225 pound Deadlift, 21 reps
30 Glute-ham sit-ups
225 pound Deadlift, 15 reps
20 Glute-ham sit-ups
225 pound Deadlift, 9 reps
10 Glute-ham sit-ups

subbed decline situps at the highest angle setting,

8:43

benny
05-07-2007, 07:10 AM
Power Snatch 3-3-3-3-3-3-3 reps

cfwu x 3

45x6
65x4
85x3
95x3
105x3
115x3
95x3
45x8

benny
05-08-2007, 07:16 AM
Complete as many rounds as you can in twenty minutes of:
135 pound barbell Thruster, 7 reps
Weighted pull-up, 50 lbs, 7 reps



subbed 40lb db's thrusters, +25lb pullups
8 rounds.

i gave myself an extra minute because of people getting in the way and trying to 'work in' with me.

benny
05-10-2007, 07:23 AM
crossfit total

squat: 275 (295 with a little help out of the hole)
press: 115 (125 with a little press)
sumo dl: 345 (pr!!!)

total: 735 (765 with cheats)

benny
05-11-2007, 07:15 AM
Five rounds for time of:
95 pound Power clean, 21 reps
12 Handstand push-ups

cfwu x 3, no dips

subbed 65# cleans, hspu with feet on smith machine:
21:59

i can't move my arms now, and i've never sweat so much in my life. that was brutal.

benny
05-14-2007, 07:13 AM
back squat 5x5

cfwu x 3 no squats

45*10
135*10
186*6
225*5
245*5
255*5
225*5

benny
05-16-2007, 07:09 AM
15/12/9 155# HPC, Muscleups
95# HPC 15/12/9
pullups/dips 30/24/18

21:34

benny
05-17-2007, 07:14 AM
3 rounds for time of:
Walking lunge, 100 ft
50 Squats
25 Back extensions

3 rounds of 10 pullups, 15 dips/situps, 15sec samson stretch.

wod as rx'd in 14:14

muscleup
05-17-2007, 02:55 PM
How are your quads doing after that WOD?

benny
05-17-2007, 07:00 PM
dead. it was pretty hard to make it up the three steps from the bb court to the weight area on the transition from squats to back ext. it was rough.

benny
05-18-2007, 07:05 AM
Push Press 3-3-3-3-3-3-3

cfwu x 3, no dips

45*10
75*5
95*3
105*3
115*3
125*3
135*3
115*3
95*3

benny
05-21-2007, 07:09 AM
"Nancy"

Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

ran on treadmill, subbed 75#OHS
20:56

benny
05-22-2007, 07:08 AM
Four rounds for time of:
5 Muscle-ups
50 Squats
subbed 15 pullups/dips for muscleups

18:05

benny
05-23-2007, 07:06 AM
ran the usual 3 miles with the nasty hill, 27:40

benny
05-24-2007, 07:16 AM
"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
warmup: 3 rounds 10 pullups, 12 dips/squats, 15 sec samson stretch

scaled to 35 back ext./situps

25:38

benny
05-25-2007, 07:11 AM
cindy

14 rounds

benny
05-29-2007, 07:17 AM
as many rounds in 20 minutes of: bodyweight OHS x 5, +50# pullups

scaled to 95#ohs/+25 pullups

7.5 rounds

benny
05-30-2007, 07:19 AM
ran the usual run, 28:55

benny
05-31-2007, 07:10 AM
Wednesday 070530
Three rounds for time of:
Row 500 meters
50 Wall Ball shots

cfwu x 3
subbed 15lb ball (heaviest at gym)
18:25

benny
06-01-2007, 11:45 AM
CROSSFIT TOTAL

squat: 295
press: 125
dead: 365

total: 785

benny
10-11-2007, 06:15 PM
so i've decided to do a little bit of the 'black box' type of crossfit for a while. i've been doing the WOD and not posting here since june.

last week i did absolutely nothing. slept in, ate lots, rested up.

this week i started my new routine. i'm going to do a WOD on MWF and bench on Tues, squat on Thurs.

Monday: Cindy (As many rounds as possible in 20 minutes of 5 pullups, 10 pushups, 15 squats) 11 rounds. not too good, but not awful. one week of no activity really took a toll on me. my hands hurt after this one. it's like my callouses went away and i got all girly-handed.

Tues: Bench 5x5..started with the CFWU x 3, then bench 45x10, 135x10, 155x8, 165x5, 175x5, 185x5, 185x5, 185x5

Wed: 5 rounds of 35 squats, 75 jump ropes..11:38. I should have done the whole workout instead of the 'pack' workout but this was still pretty tough.

Thurs: 5x5 squat...I decided to do OHS because I suck at them and need some help. 45x10 75x6 95x5x5. also did 4 sets of 12 pullups. i lost it on the fifth rep of the fourth set and somehow caught the bar just before it hit the floor. nobody in my stupid gym even noticed, they were too busy talking. i had a breakfast meeting today so i went to the gym at lunch and was rushed, it sucked.

i have no idea what i'll do tomorrow, hopefully crossfit central will put up a metcon workout tonight, cause Linda is not happening in the morning.

benny
10-12-2007, 11:40 AM
murph:
for time
1 mile run
100 pullups
200 pushups
300 squats
1 mile run

this is a real killer. i wanted to break the hour mark but didn't quite make it. 1hr3mins10sec. i broke it down into 20 sets of 5/10/15. maybe next time i'll break an hour.

benny
10-22-2007, 11:29 AM
last week i was at the beach so no workouts. i ran about 3 miles on the beach one day, but that was it. on our last day as we were driving out i found a playground where i could have done some pullups, etc. but who cares, i was on vacation.

today:
Helen
3 rounds of:
run 400m
21 55lb dumbell swings
12 pullups

19:55

not a good time, and i thought i would puke the entire time. a week of laying on the beach eating fried food, candy bars, and cokes is not great for you.

benny
10-23-2007, 07:07 AM
CFWU x 3 (12 reps of pullups, dips, back ext, situps, squats, samson stretch)

bench press: 45x10, 135x8, 165x5, 175x5, 185x5, 185x5, 185x5

benny
10-24-2007, 07:09 AM
fran:
21-15-9 of
95lb thrusters
pullups

16:36

way slower than last time and felt like crap. i don't know if it's from the week off or i just suck today.

benny
10-25-2007, 07:07 AM
this week has been killer. i didn't realize how much my legs would hurt after helen and fran in the same week. today i did overhead squats 5x5:
Jumped rope for ~5 minutes
50 doubleunders
OHS: 45x10 65x8 85x6 95x5 95x5 95x5 95x5 95x5

benny
10-26-2007, 11:44 AM
Wednesday 071024
"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.


pullups: 4
pushups: 8
situps: 7
squats: 12

total: 248

i set a goal# for each excercise, did it, and stopped. next time i'll try for 5,9,8,13....

benny
10-29-2007, 07:16 AM
"Michael"

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


subbed 35 reps on these

31:47

asthma was a killer

benny
10-30-2007, 07:06 AM
CFWU x 3
bench: 45x10 135x8 165x6
185x5x5

next week i'll try 195

benny
11-01-2007, 07:14 AM
today's workout:
50 dips
run 0.25 mile
50 pushups
run 0.25 mile
50 handstand pushup (i put my feet on the smith machine)
run 0.25 mile

23:01

my asthma is killing me lately and i don't know why. any of these WODs with sprints are killing me.

benny
11-05-2007, 07:20 AM
today was a crappy workout for me:

i did nasty girls but scaled it back to:
2 rounds of
50 squats
25 pullups
25 dips
10 95# HPC

~25 mins.

benny
11-06-2007, 07:10 AM
cfwu x 3
bench:
45x10 135x8 165x6
185x5
185x5
195x5
195x5
195x5

felt much better today than yesterday

benny
11-07-2007, 07:10 AM
"Diane"

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups
did 2:1 HSPU with feet on smith machine

12:20

benny
11-08-2007, 07:19 AM
CFWU x 3, no squats

OHS 45x10
65x5
85x5
95x5
95x5
105x5
105x5
105x5

benny
11-09-2007, 07:13 AM
four rounds for time of:
run 400 meters, rest 2 minutes

1:36 for all runs (ran on treadmill set to 10)

benny
11-12-2007, 07:09 AM
CINDY

12 rounds

benny
11-13-2007, 07:07 AM
CFWU x 2
bench:
45x10
135x8
165x5
185x5
195x5
195x5
195x5
195x5

benny
11-26-2007, 07:13 AM
Sunday 071125
"Elizabeth"

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

Post time to comments.
subbed 95# on cleans, 2:1 bar dips
31:15

cleans kill me every time. i made sure i was doing them correctly this time, but i suck at them.

benny
11-27-2007, 07:12 AM
Monday 071126
Weighted pull-ups 1-1-1-1-1-1-1 reps

weight = 197

bwx5
bwx5
+25x3
+50x1
+75x1
+70x1
+70x1
+70x1
+70x1
+70x1

benny
12-10-2007, 07:20 AM
I've been sick as a dog for about a week and a half. today was the first day back at the gym and it was a struggle. i just did the crossfit warmup, 15 reps, 3x through and tried not to cough my brains out. i took lots of breaks because I could feel the coughing coming on and didn't want to go through all that.

benny
12-11-2007, 07:20 AM
still getting back into it.
jumped rope for 5 minutes, then did some DB cleans and one arm DB snatches.
20 lbs, 8 cleans, 5 snatches
35 lbs, 5 cleans, 5 snatches
50 lbs, 5 cleans, 5 snatches
60 lbs, 5 cleans, 4 snatches

then i did some knees to elbows and situps. hopefully later this week or next week i'll be back to normal.

benny
12-12-2007, 11:43 AM
went swimming today on my lunch break for the first time ever. it wore me out. 7 laps in about 20 minutes and i'm darn near dead.

benny
12-13-2007, 07:09 AM
"Angie"

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

Post time to comments.

i split it up into 10 sets of 10, 36 minutes

benny
12-14-2007, 07:10 AM
jumped rope for 5 minutes, followed by 50 double-unders (in a row with no stops :))
Overhead Squats
45x10
75x8
95x5
95x5
95x5
95x5
Dead Bugs after the Overhead Squats. The dead bugs were a killer because my abs were tired after the squats. next week i'm back to regularly scheduled Crossfit.

benny
12-17-2007, 11:36 AM
Friday 071214
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

no time for 5sets of each, so i did 3

shoulder press: 95/105/115
push press: 115/125/125
push jerk: 125/125/125

benny
12-18-2007, 07:10 AM
walking lunge, 400m
cfwu x 3, no squats

i did 10 lengths of the basketball court, 24 steps each time in about 20 minutes. i was hoping for 12 but ran out of time, and i don't think my legs could have taken it anyway.

benny
12-19-2007, 11:46 AM
swam again today. 8 laps in about 20 minutes. 1 lap improvement. woohoo.

benny
12-20-2007, 07:10 AM
"Fran"

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

Post time to comments.


16:02

benny
12-21-2007, 07:00 AM
rowed 5k 26:06