No Crying In CrossFit: Garage workout

Jan 3, 2011

Garage workout

Warm-up

3 rounds:
3 pullups
6 pushups
9 squats

WOD

5 rounds:
10 KB deadlifts (40#)
10 DB front squat (12# dbs)
10 DB push press (12# dbs)
5 band-assisted muscle ups
20 Abmat situps

Results: 21:43

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What you will find here

A log book of my CrossFit workouts, so I can track my times and loads and rounds, remind myself of the progress I've made, and identify the areas where I need to work harder.

Links to CrossFit, nutrition and general fitness articles that I find interesting and relevant.

General thoughts on CrossFit and why I am involved.

This blog works hard to earn it's R rating. Sorry, but I won't be holding back on the F bombs. (Did you know swearing relieves pain?)

I love eating like a caveman, so I'll probably write about that at times too.

Where did it all start? First post in this blog: No Crying.

More thoughts on my CrossFit journey -- interview @ Radical Hateloss.

My goals for 1st quarter 2010.

Quotes

"It's ok to cry, just don't stop."

"I said it was simple, not easy."
- Dan John

"All things are difficult before they are easy."
- Thomas Fuller

"Do not let what you cannot do interfere with what you can do."
- Coach John Wooden

"When we are no longer able to change a situation, we are challenged to change ourselves."
- Victor Frankl

“You gain strength, courage, and confidence by every experience in which you really stop to look fear in the face. You must do the thing which you think you cannot do.”

- Eleanor Roosevelt

"For God did not give us a spirit of timidity, but a spirit of power, of love and of self-discipline."

- 2 Timothy 1:7 (New International Version)

“We either make ourselves miserable, or we make ourselves strong. The amount of work is the same.”

- Carlos Casteneda

"Even though I have set these goals, they are not why I Crossfit. I Crossfit because I love my body. I Crossfit because it helps me to experience the present moment (my meditation). I have goals, but in every workout I am committed to loving and accepting my body's current abilities. I believe with every part of me, that the only way to truly attain "what we want" is by accepting and taking joy in what we already have."
- Stephanie

"you always stress out about yourself but you always pull something spectacular out of your ass"
- gchat with ThomASS

PRs

1 rep max (lbs):

Back squat - 155

Clean & Jerk - 105

Deadlift - 200

Front squat - 135 (3RM)

Hang power clean - 105

Hang power snatch - 65

Overhead squat - 80

Power clean - 125

Power snatch - 75

Push jerk - 105 (2RM)

Push press - 125
Shoulder (strict) press - 85 (3RM)

CrossFit Total - 420 -- 01/04/10

Pullups

- 1st (ugly) kip -- 11/14/09
- 3 kips in a row -- 1/4/10

- deadhang -- working to eliminate tiny kip at bottom

Row:

2k - 8:51

5k - 22:38

Run:
1 mile - 8:27
3 mile - 25:30 PFT course
5k - 27:10 Brunswick Bridge Run 2/20/10
1/2 marathon - 2:20:00 Critz Tybee Run 2/6/10

Ladies & Heroes & Others

Ultimate goal is a finish time for each unscaled.

Annie

- 12/04/09 -- 15:29 (x5 single unders)
- 12/22/09 -- 23:53 Rx **1st Rx benchmark WOD
- 01/15/10 -- 21:05 Rx
- 02/14/10 -- 15:10 Rx
- 08/13/10 -- 9:20 Rx
Barbara
- 03/30/10 -- 47:05 Rx
Chelsea
- 01/11/10
DT
- 03/24/10 -- 15:36 (85lbs)
Elizabeth
- 12/29/09 -- 23:38 (band for dips)

Eva

- 11/27/09 -- 56:16 (16kg kb, white band)
Fran
- 02/15/10 -- 10:59 **First unscaled benchmark w/ pullups
- 03/20/10 -- 9:10 @ Level I cert

Grace

- 11/28/09 -- 4:45 (85lb)
- 05/04/10 -- 4:51 (95lb) -- need to redo, counted wrong, 1 rep short
- 05/28/10 -- 4:46 (95)
Helen
- 01/13/10 -- 16:?? (floss for pullups)
- 03/11/10 -- 13:09 Rx

Jackie

- 10/05/09 -- 14:21 (25lb, blue band)

- 11/16/09 -- 10:19 (25lb, blue band)
- 05/03/10 -- 18:10 Rx

Nancy

- 10/06/09 -- 19:56 (30lb OHS)
- 06/12/10 -- 26:28 Rx - unbroken OHS

Nicole
- 05/26/10 -- 36 Rx

Filthy Fifty

- 10/17/09 -- DNF, crapped out around 35th wall ball
- 03/15/10 -- 41:25
Fight Gone Bad
- 03/05/10 -- 232

Jan 3, 2011

Garage workout

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