Monday, January 13, 2014

13 JAN: CFT


CROSSFIT TOTAL:(http://www.crossfit.com/journal/library/52-2006_CFTotal.pdf)


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


as r/x'd:
bs - 245
sp - 125
dl - 305

Saturday, January 11, 2014

11 JAN: Wall Balls / Jumping Jacks / SDHP / Box Jumps

Saturday 9am free WOD:

20min AMRAP-
5 wall balls 20/14#
15 jumping jacks
5 kb SDHP 53/35#
15 box step ups 24/20# (Box Jumps)

Total: 10 rounds

EC: Curious to see where I stand these days, I tried ring muscle-ups
3 Consecutive!

10 JAN: Rest Day

Rest.

The New Team:


8265 Commercial Street Suite 15 
La Mesa, CA 91942 

(619) 252-6922 

COACHES:
Mick Wilson, DC - CF-L1
Stefan Provenzano - CF-L1, CrossFit Football
Ryan Thomason - CF-L1


http://crossfitkivnon.com

http://statigr.am/crossfitkivnon









JAN 09: Double Unders / Push-Ups / Back Extensions / Back Squat / Deadlift

WOD- for time
Buy in: 25 double unders sub 150 singles
100 push-ups
75 supermans (sub back extenstions)
50 back squat 135/93# (115#)
Cash out: 25 deadlifts 135/93# (115#)

Time: ~ 30 minutes

08 Jan: Push Jerk / Thrusters / Burpees / Sit-ups

SWOD-
Jerk 3/3/3/3/3
95/115/135/155/165

WOD-7/5/3/1 for time
Thruster- at 85% of your last jerk (115#)
Bar facing burpees
Weighted sit-ups 70/53# (20# KB)

Time: 5:56

07 JAN: Floor Press / Pull-up / 1K Row / Broad Jump

SWOD-
A1. Floor press 10/10/10/10/10
A2. Weighted pull-ups 10/10/10/10/10
Alternate between A1 and A2. Increase weight each set and if you can’t do weighted pull-ups then you are doing strict pull-ups
A1. up to 135#
A2. tried a few @ 10#, the rest i did strict

WOD- 1k row for time
Time: 5:36 ? ... i forget

Extra credit- 5 min to do max broad jump
98''


Tuesday, October 1, 2013

01 OCT: Run / "Cindy"

warm-up: 400m run

"CINDY"
Complete as many rounds in 20 minutes as you can of:

5 Pull-ups
10 Push-ups
15 Squats

11 rounds + 5 pull-ups

Wednesday, September 25, 2013

25 SEP: Deadlift 3-3-3-3-3 reps

3-3-3-3-3 reps

warm up: 35 x10; 135 x5
185 x3 
- parallel grip

225 x3 - mixed grip
275 x1 (TOO HEAVY!) - mixed grip
245 x3 - mixed grip
255 x3 - mixed grip
260 x3 - mixed grip

Previous PR's:
3-rep max: 335 lbs (11.9.07)
1-rep max: 385 lbs (11.16.07)

... i have some work cut out for me to get back to where I was 6 years ago

Thursday, June 25, 2009

Damn, Lauren!

5 minutes and 23 seconds of ur life...

LaurenParker.wmv

Weeeeeeeellll woth your time! Watch every second. if this isn't motivation, if this isn't CrossFit all summed up, I don't know what is.

AS R/X 'd (it's been a while)

So, I've been slacking on my posts... but I've also been slacking on my workouts.

Long story, short:

30 Muscle-Ups for Time. (3-2-1-GO!)

7:30 !!!!!!

(ouch)

Monday, July 14, 2008

14 JUL: SUN/MON

AM: Swim/Squat
Four rounds for time of:
Run 400 meters
50 Squats

... sub'd runs for swimming laps. but the pool on base was closed this morning, so we drove out to the river and did some laps.

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

Sunday, July 13, 2008

13 JUL: Climbing in Great Falls

We drove up to Great Falls, VA today.... hit up the cliffs along the river for some free climbing and jumping off into the water after. Here's some pics:


Friday, July 11, 2008

11 JUL: Back on the Wagon

It's been a few months but I'm hitting some CrossFit workouts recently. We've also been rock climbing a lot and swimming in the morning on base.








- Yesterday, we were down in Richmond, climbing at Peak Experiences Rock Gym all day. Everything hurts. It's a great way to rip up your arms, shoulders, back, pretty much everything. My forearms especially are killing me. You definitely get your grip strength up by climbing a lot.

- And after climbing, I grabbed onto some pull-up harnesses they have hanging at the gym to see where i stand with Muscle-ups. I haven't tried a MU in months. I did at least 20 total. My most consecutive was 5 straight!!! The whole time in Cuba, I couldn't get more than a couple every few days.

- Today after class, we went to the pool and did a quick 20-minute workout. Loosened up with a couple laps and some sets of push-ups, sit-ups, squats between laps.

Tuesday, July 8, 2008

8 JUL: "Angie"

"Angie"

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

For "Angie" on tuesday, I completed all of my pull-ups strict. I did all the squats wearing a 20 lb. vest and the other excersises i did 50 reps with the vest and the other 50 without the vest.

Tuesday, July 1, 2008

1 JUL: SP/PP/PJ

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

Haven't done this one since September. I'm still around where i left off then, though. (SP: 145 // PP: 155 // PJ: 165)

Tuesday, February 19, 2008

19 FEB: Catching Up

I've been working out this week with my friends from back home who aren't on board (yet) with the CrossFit program. So I've been doing some "Hybrid" workouts. I incorporated some mini CrossFit routines into Mike and Phil's back / shoulder / chest days. Last week I managed to get Phil to try what he would consider a "super set" from the workout mags. I did
21-15-9 (he scaled it down to 15-12-9) of
95lb SDHP
Push-ups

For Mike, I was interrupted yesterday in the middle of my timed workout. (they still don't understand the concept of no rest between sets so shutup til im done!) I attempted the navyseals.com CrossFit WOD yesterday. it was:
5 rounds for time of
15 dumbell Clean and Jerks, 40 lb DBs
15 pull-ups
400m run / or / 500m row

I decided to do this WOD instead of front squats because I've never had the chance to do a CrossFit workout with a rower and our gym at home has one. It takes getting used to pacing yourself on those things. I was averaging 2:10/30 cal for the 500m rows. I only completed three sets. Then i worked on my Double Unders. I hit the jump rope for about 15 minutes.

Monday, February 4, 2008

04 FEB: 1/2 of "MINDY"

today, Alex wanted to do a half-intensity "Cindy" (10 minutes instead of 20). I took it a step further and mashed up "Mary" and "Cindy"...

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

completed 7 sets in 10 minutes.

pretty weak but I'm taking it easy this week until Thursday. I'll be doing a lifting competition against a guy I work with in GiTMO. He's another typical meat head that calls CrossFit gay. We aggreed to do three lifts, one of his choice, one of mine, and one we both don't do. He chose bench press, because everybody knows you're not a real man if you can't out bench everybody. I chose deadlift. He's real cocky and thinks he can beat me at anything I throw at him. and we agreed to do leg press for the third exercise. He doesn't workout his legs at all and i don't use that gay machine. He knows i do a lot of squats but he's not worried. Idiot. So I'll be representing us CrossFit pussies on Thursday...

Saturday, February 2, 2008

02 FEB: "Tabata Something Else"

32 intervals (00:20 work / 00:10 rest):
8 pull-ups
8 push-ups
8 sit-ups
8 squats
NO rest b/t exercises.

3 - 2 - 1 - GO...

pull: 9 + 9
+ 9 + 9 + 8 + 5 + 5 + 5 = 59
push: 10 + 10 + 10 + 8 + 8 + 5 + 4 + 4 = 59
sit:14 + 13 + 10 + 10 +10 + 10 + 10 + 10 = 87
squat:20 + 20 + 20 + 18 + 18 + 18 + 18 + 20 = 152

total: 59 + 59 + 87 + 152 = 357

previous (october) 57+64+87+160 = 368

Monday, January 28, 2008

28 JAN: Run / "Cindy"

AM: RUN

4x400 meters
2 min rest b/t laps

78 sec, 81, 82, 84
prev attempt: 70, 73, 69, 68
i think running at the track this time instead of outside the gym made a huge difference. this time we ran true 400s
PM: "CINDY"

Complete as many rounds in 20 minutes as you can of:

5 Pull-ups
10 Push-ups
15 Squats

14 rounds + 5 pull-ups
prev attempt: 15 +5im getting worse every time i do Cindy, i don't know why...

Sunday, January 27, 2008

27 JAN: B Ball

i went to the gym today just to play basketball...