20-10 95# PP and Burpee/Pull Up; Row 2k

95# push press and Burpee/pull up, 20-10 reps of each
7:52

Then

Row 2k for time
7:46

Compare: March 26, 2009

Soundtrack: Rollins Band-Weight

Elizabeth 7:14

Warmup
7 strict pullups
250M row easy pace

21-15-9
135# Cleans
Ring dips

7:14

Then
250M row 1:40
10-20-20-10 Russian twists with 25# plate on barbell

600 Reps

100 Jumping jacks
50 Pushups
50 Situps
50 Leg lifts
50 Squats

2 rounds for time

24:17

Soundtrack: RATM-The Battle of Los Angeles

3-60: 36:30

Do 10 Man-Makers (2x20# DB), then 1/2 mile at 2% incline on treadmill.
6 rounds

36:30

Mostly 8mph, some 9mph.

Compare April 14, 2009

50 Deadlifts etc. 11:28

Row 1,000M (less than 4:00 pace)
10 Deadlifts (135#)
40 Squats
10 Deadlifts
30 Pushups
10 Deadlifts
20 Situps
10 Deadlifts
10 Pullups
10 Deadlifts

Total time: 11:28

Compare June 19, 2009

Soundtrack: RATM-The Battle of Los Angeles

Sprint Triathlon

500M swim
10 mile bike
5k run

199th/537 overall
24th/44 (35-39 age group)
Swim:13:24.3 (336)
T1: 02:22.1 (253)
Bike: 0:34:18.9 (17.5 mph/240)
T2: 02:00.5 (359)
Run: 0:23:58.2 (07:59.4/157)
Total: 1:16:03.9

Same race last year:
234th/557 overall
30th/51 (35-39 age group)
Swim: 14:05.4 (333)
T1: 02:52.7 (452)
Bike: 0:33:53.3 (17.7 mph/307)
T2: 01:40.6 (252)
Run: 0:24:10.2 (08:03.4/153)
Total: 1:16:42.1

2009 Sprint Triathlon at Eagle Creek, compare to 2008 Sprint Triathlon at Eagle Creek

Run 2 miles

2 miles at easy pace, with a few sprints in the middle.

Helen 13:21

Three rounds for time:

Run 400 meters
21 Kettlebell swings (53#)
12 Pullups

13:21

Soundtrack: RATM-The Battle of Los Angeles

Broken, Beat and Scarred

TBS 16:06

"These Burpees Suck"

10 Pullups
20 Kettlebell swings (53#)
30 Box jumps (24")
40 Pushups
50 Situps
60 Burpees
10 Pullups

16:06

Compare July 8, 2009, June 2, 2009, and April 7, 2009.

5-10-15: 19 rounds

5 Pushups
10 Dumbell push press (2x20#)
15 Squats
AMRAP (as many rounds as possible) in 20 minutes

19 rounds total

95 Pushups
190 Dumbell push press
285 Squats

Compare
January 20, 2009 and March 22, 2009

Soundtrack: PGA Championship

30-60-90

10 Ring dips
20 Pullups
30 Pushups

3 rounds, no clock, no soundtrack

Big Five 55 24:39

53# KB swings
53# KB goblet squats
Burpees
24" Box jumps
125# Deadlift
Partitioned as 10-9-8-7-6-5-4-3-2-1
Total time: 24:39

Soundtrack: Guns N' Roses-Appetite for Destruction

Compare 6-11-2009 and 4-29-2009

5x50

9-15-21-5 reps of each of the following:

Kettlebell (2x35#) front squats
Pushups
Double unders
Pullups
Situps

18:21

Soundtrack: RATM-The Battle of Los Angeles

An interesting article about Gym Jones (by and for Crossfit) is linked here. The numerous comments on the merits of the article, and the merits of Crossfit vs. Gym Jones, are linked here. My observation of the "feud" is based on human nature. Crossfitters buy into the Crossfit community 100%. This is not a bad thing, obviously, but it is human nature to want your "team" to win no matter the issue. My problem with this line of thinking is that Crossfit doesn't really "compete" with Gym Jones or Mark Twight. Twight doesn't sell affiliations, and is not forthright with all of his information or his means & methods like the Crossfit website and community. By his own admission, Gym Jones is not for everyone, like Crossfit claims to be by virtue of its openness and detailed information on its expansive website. (My opinion is that the WODS are way too difficult for Crossfit to be for everyone, just take a look around next time you're in public at the massive amounts of fatasses who have given up any hope of a healthy lifestyle.)

The beef Crossfitters have with Gym Jones is really quite silly if you think about it. The small number of athletes Twight trains, or what they are doing, shouldn't be of any concern to a Crossfitter who is trying to achieve his or her desired level of fitness. Twight noticed that Crossfit wasn't working for what he wanted to accomplish. It doesn't mean it won't work for the people who buy into the Crossfit philosophy, which obviously works for thousands of Crossfitters.

Every day I look online at Gym Jones, the Crossfit main site, and several affiliates including Crossfit180, Hypoxia, and Black & Gold Crossfit, to determine what I want to do for my workout that day. All of those great affiliates come up with their own WODs which are usually different from any WOD seen on the main site. Does that mean they think Glassman or the Crossfit main site programmers don't know what they are doing? Of course not. It seems to me like a waste of time to say Crossfit is better than Gym Jones, or vice versa, because the affiliates, crafting their own WODS, are in essence doing what Mark Twight is doing: crafting a workout for the needs of their athletes.

CFE 6x3 road bike on rollers

Six 3-minute intervals
3 minutes on - 1.1 miles
1 minute rest
3 minutes on - 1.18 miles
3 minutes rest
3 minutes on - 1.24 miles
1 minute rest
3 minutes on - 1.23 miles
3 minutes rest
3 minutes on - 1.23 miles
1 minute rest
3 minutes on - 1.26 miles

See Crossfit Endurance 8-6-09

Soundtrack-Rollins Band, POD, Husker Du, Black Flag, Slipknot

Cleans, jumps, pushups

Hang power cleans 5-5-5-5-5
115#-135#-165#-175#-180#

then

10 Box jumps
10 Pushups
10 Rounds
8:08

Soundtrack: System of a Down-Toxicity

No CFE today

Row, Burpees, Run

Row 500M
21 Burpees
Run 400M
3 rounds for time
20:57
See Crossfit main site

Soundtrack: Rollins Band-Weight

A big harumph to Todd S. today for doing this workout in workboots and pants. No gear, no problem.

No CFE today

Push press, Burpee pullups and CFE

5:30pm
75# Push press
Burpee pullups
30-20-10
15:46

then

10:30pm
3x 3.1 miles on road bike (rollers), 2 minutes between sets
8:28, 8:29, 8:21
Crossfit Endurance 8-3-09

Just CFE today

Warm up: Row 500M easy pace, then 5 strict pullups

From CFE site: Row 1500M, 5:30

Cool down: 2x20 Russian twists (25#), then 20 knee-to-elbows

Ride; 50 Thrusters, box jumps, wall balls, Burpees

AM
10 mile ride 35:10

PM
9-15-21-5
65# Thrusters
Box jumps
Wall balls
Burpees
15:46

Compare January 13, 2009

Soundtrack RATM-Evil Empire