Stecman's Crossfit journal

[Stecman]

Tuesday 080311

Run 5 K

Post time to comments.

5/1/08 - 21:23 PR!
3/20/08 - 22:17. Windy, rainy. started off too fast maybe, wasnt feeling 100%
2/19/08 - 21:53 - on a treadmill, felt like i could have gone faster
1/20/08 - 22:12 - felt a bit slow, could be the filty fifty or the pizza the day before
12/30/07 - 21:30 PR! (since years ago)
12/4/07 - 24:21 Stopped to tie shoe twice, didn't know the area, kinda got lost and hurt my time
9/22/07 - 22:55 - ran 30th birthday race with travis and started WAY too fast
8/25/07 - 22:32 5k in salem

[Stecman]

Wednesday 080430

Complete as many rounds in twenty minutes as you can of:
65 Pound Thruster, 10 reps
10 Pull-ups

Post rounds completed to comments.

5/2/08 - 13 rounds and 9 thrusters

[Stecman]

"Diane"

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Post time to comments.

5/12/08 - 19:59 HSPU with L bars, not sure if its more or less help than last time - just back from vacation and a week off the zone. Full ROM HSPU assisted.
3/16/08 - 15:25 - HSPU still assisted but getting less so, used parrellelettes pvc which are much more difficult. Nice!
1/11/07 - 11:00 - assisted HSPU
11/4/07 - 12:59 205lb deadlifts, put feet over bar for a bit of assistance on HSPU (forehead to the floor)

[Stecman]

Wow haven't posted in a while - since Diane - I suppose I'll do them all in one!

Fran - 5/14/08 - 5:05

5/15/08 - Tabata max incline at the hotel - 2 rounds of 8

Fran - 5/17/07 - 5:00 Did this at the cert and had to walk 15 meters or so between the pullup bar and the thruster bar. Thrusters also seemed to have better technique.

Fight gone bad - 5/18/08 - 265 - At the Cert - Order - Wallball (70), Row(40), PP(45), Box Jump (67), SDLHP(43); Round1(107), Round 2 (81), Round 3 (77)

For time:
Row 1000 meters
25 Burpees
Row 750 meters
50 Burpees
Row 500 meters
75 Burpees

Post time to comments.

5/20/08 - 27:00

And a couple I forgot to post from the vacation in Florida:

50 burpees - 5/7/08 - did them on the beach, who knows how long it was or how high i jumped

5/8/08 - 4x400 on beach

who knows the time.

[Stecman]

080522

Five rounds of:
Deadlift, 3 reps
Handstand push-ups, max reps

Post Deadlift loads and number of Handstand push-ups to comments.

5/22/08 - 265lbs, 9 HSPU; 265lbs, 5 HSPU; 295lbs, 6 HSPU; 295lbs, 6 HSPU; 295lbs, 7 HSPU

[Stecman]

Five rounds for time of:
2 pood Kettlebell swings, 25 reps
25 GHD Sit-ups
25 Back Extensions
25 Knees to Elbows

Post time to comments.

5/23/08 - - 35:41 (1.5 pood, 4 rounds as otherwise rx'd)

[Stecman]

080524

Three rounds for time of:
Run 800 meters
50 Pull-ups

Post time to comments.

5/24/08 - 12:56 - Did 20 pullups/round. Travis was here and wanted to level playing field.

[Stecman]

Ridgline Rambler 10k -

5/26/08 - 49:36 - (Ridgeline Rambler - very hilly and not quite 10k (5.85 miles)
4/15/08 - 45:57 PR!!!
2/5/08 - 46:10 PR!!!
10/19/07 - 47:20
8/11/07 - 48:44

[Stecman]

080527

Run 1 mile
Two minutes of each:
Row
30 pound Dumbbell thrusters
20 pound Medicine ball cleans
Double-unders
Pull-ups

Post total time and total reps plus calories (from row) to comments.

The clock runs continuously for the ten minutes after the run.

5/28/08 - 7:17 (with baby stroller) + 130 (25 thrust, 21 clean, 35 pull, 21 du's, 28 row)

[donoh]

Crossfit is some good stuff man. I really enjoy it.

[Stecman]

080528

Shoulder Press 3-3-3-3-3 reps

Post loads to comments.

5/29/08 - 155,155, 160,160,161.5 (wow, major strength gains)
4/22/08 - 115,145,150,150,155

[Stecman]

"CrossFit Total"

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

Post total to comments.

Very happy about today! PRs on all 3 lifts. Feel so much STONGER!

Squat 295,300,305 fail
SPress - 175, 180fail,180
DL - 315, 345,355

5/31/08 - 835 PR! - (300 Squat (PR), 180 Shoulder Press (PR!), 355 Deadlift (PR)
4/7/08 - 810*(PR!) (295 Squat, 170 Shoulder Press, 345 Dead)
1/3/08 - 770 (S-285; SP-155; DL-330)
12/28/07 - 745 (S-275; SP-145; DL- 325)
11/30/07 - 795 lbs (S-290*; SP-160*; DL-345*)
10/20/07 - 735 lbs

[Stecman]

080531

For time:
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

Post time to comments.

6/1/08 - 11:47 As Rx'd (getting stronger at double unders, woot)

[Stecman]

080601

For time:
135 lb Squat clean, 10 reps
50 GHD Sit-ups
135 lb Squat clean, 8 reps
40 GHD Sit-ups
135 lb Squat clean, 6 reps
30 GHD Sit-ups
135 lb Squat clean, 4 reps
20 GHD Sit-ups
135 lb Squat clean, 2 reps
10 GHD Sit-ups

Post time to comments.

6/1/08 - 15:07 - subbed Abmat for GHD situps

Modified:
As many rounds in 15 mins of:
95 lb power clean 10 reps
Abmat situp 10 reps

Chris 6 rounds + 3 PC's
Eric 6 rounds + 2 PC's (first 2 sets 85 lb PC's)

[Stecman]

080603

Hang Power Snatch 1-1-1-1-1-1-1-1-1-1 reps

Post loads to comments.

6/3/08 - 95,105,115,125*,125*,115,120 * = ugly

080604

Complete as many rounds in 20 minutes as you can of:
15 Pull-ups
30 Push-ups
45 Squats

Post rounds completed to comments.

6/5/08 - 5 Rounds, As Rx'd - Pushups were bottleneck

[Stecman]

080421

Back Squat 5-5-5-5-5 reps

Post loads to comments.

6/6/08 - 255,255,255,255,265
4/24/08 - 215, 225,235,245,255

[Stecman]

080607

Five rounds for time of:
135 pound Squat clean, 7 reps
15 Handstand push-ups

Post time to comments.

6/8/08 - 14:51 Assisted HSPU (feet over bar) no Parralettes

[Stecman]

080608

Ten rounds for time of:
12 Burpees
12 Pull-ups

Post time to comments.

6/13/08 - 20:23 As Rx'd. Almost puked.