Fight Gone Bad

Daniel: 312

Fat "Fran"

"Fran"
21-15-9
95# Thrusters
Pull-ups

Daniel: 4:03 on the fat bar at CF chatt

BW OHS

Daniel set a new PR with 11 BW OHS yesterday.
BW=215

The Past Two WODS

7/16/08

As many rds in 20 mins of: 5x 185lb deadlift, 5 burpees, 5 ring dips.

Daniel: 2 ring dips short of 16 rds.

Mike: 1 ring dip short of 16 rds.

7/17/08

Run 5K

Daniel:  24:30

Yann: 23:30

Run + Squats

4 rds for time: 400m run and 50 squats.

Good turnout today at Crossfit Chattanooga.

Daniel: 10:58 (previous time 11:33) 

He beat everyone today, but it was close. David got 11:02.

Thrusters

WOD:

8x3 Thrusters (goal=70% of body weight)

8x3 L pull-ups

BW=215  (70%=150lbs)

Daniel's loads: 150, 160, 165, 165, 160, 160, 165, 170 and pull-ups as Rx'd

Then max reps of 95lbs=21 reps

No pics today.

Different Types of "Grace"

So the first WOD Daniel did today was "Grace" with 155# (30 C&Js): 5:45 

He did the  155# with power cleans. 

Then everyone did "Grace" with squat cleans, so he felt compelled to do the WOD again with squat cleans. So, the second WOD was 30x 135# C&Js: 7:09

Happy Birthday, George!!

Birthday WOD (from CrossFit Games this past weekend)
5 rds of:
5 275lb Deadlifts
10 Burpees

Daniel as Rx'd: 4:22
George (scaled with 185lb deadlifts): 7:45

Momma Does "Fran"

Momma D came to Chattanooga today, and visited our gym. We made her do "Fran". She did it with 30# thrusters and jumping pull-ups in 8:01.

Tabata These

8 rds on each movement of 20sec work/ 10sec rest:

Concept 2 Rower

High Pulls from the Hang Position 75# men 45# women

Knees to Elbows

Push ups

Side lying bridges

Score is lowest # of reps at each station.
Daniel's score: 45

Daniel does "Fran"

"Fran"
21-15-9
95# Thrusters
Pull-ups

Daniel as Rx'd: 4:01 (new PR!) old PR 4:19

No photo proof today, either. I didn't make it out to the gym.
Daniel said he could have easily gone sub-4 if he hadn't stopped for water. He didn't know how close he was until is was over. He is also working on the butterfly kip, so he can knock off even more time.

Deadlift Monster

WOD: 8x3 deadlifts + 8x5 floor wipers
Daniel's loads: 365, 385, 395, 405, 410, 410, 415, 420 (new pr)
He felt good so he tried max reps of 420 and got 5. Just 2 weeks ago his 5 rep PR was 395lbs, now it's 420. Crazy! Zone diet or just awesomeness??
I wasn't there, so no pics today :(

Press

WOD: 8x3 Shoulder Press

Daniel: 135, 145, 150, 155, 160x2(f), 155, 155, 155x2(f) with 8x5 pull-ups in b/w sets. Daniel did type-writers and frenchies.

He also tried a PR attempt at 180lbs but failed. He SP PR remains 175lbs. 

Modified "Karen"

WOD: 150 Wall Ball Step Ups For Time (Regular "Karen" is just 150 wall balls)
Box Jump, then do a 20# wall ball shot to 10' target.
Daniel: 11:22

No pics today, I didn't go to the gym with him.
BTW, today is our third wedding anniversary!

Back Squats

Still no squat rack, so had to change the workout from 3x8 to 7x5.
Daniel's loads: 225,245,245,245,245.
Then, lever and handstand practice.

"Diane"

WOD 080618
Classic benchmark.
21-15-9
225lb deadlifts
Handstand Push-ups

Daniel: 12:38
Mike: 5:20--killed it.

Daniel did 1/2 the 15s and all of the 9s in singles for HSPUs, and hurt his time.
His deadlifts were all in straight sets.
He needs to work on his HSPU strength. But working against him is his +5 ape index.

Fight Gone Bad

Not Tabata this time, but still a potent workout.

3 rds of:

One minute each: 20# wall ball, rower, 75# sumo-dead high pulls, tire jumps (approx. 20 inches), 75# push press, rest 1 min

1pt=1rep=1cal (row)

Daniel score: 368

Row: 33,28,25

PP:27,21,20

Jump:27,24,23

SDHP:27,22,22

Wall Ball:27,21,21

Overhead Squat Day

WOD: 5x5 OHS

Daniel, BW=210: 205x5, 205x5, 205x8, 225x5, 225x6
Excellent numbers and form.
One year ago his 5 rep max was 155! Now it's 225, dang!

WOD 080612

Seven rounds for time of:
10 One legged squats, alternating
12 Ring dips
15 Pull-ups

As Rx'd: 23:20.
Daniel completed this WOD at the new CrossFit Chatt box along with Mike, David, Lee, and Peter.
The ring dips were Daniel's weak point, broke them down into singles by his 3rd round.

Deadlifts!

WOD 080611
Deadlift 5-5-5-5-5 @ 395lbs
Daniel did the workout at the new Crossfit Chatt facility today. The max amount of bumpers he could put on the bar was 395#. So he did 5x5 deadlifts, instead of the prescribed 5x3. This was a new PR for 5reps.
Tonight, Momma D and Caroline are coming up to see Josh Turner at Riverbend. Woot!

Yesterday, Daniel did WOD 080607 at the ghetto Chatt rec center.
5rds of: 7 reps of 135# squat cleans and 15 HSPUs
He only made through 2 rd of HSPUs, then did regular push-ups for the last 3 rds. Time: 16:30. He says his ant. deltoids were tore up from climbing, but HSPU are killer anyway.

Farewell, Memphis

We had to go back to Memphis for my graduation, and while there Daniel did a WOD at the local track. We had no equipment, so I made up a workout. We found a 36" pylo box at the track, so I decided to incorporate that. The workout was 4 rds of: 200m sprint, 15 box jumps, then max push-ups. Daniel was allowed to rest between rounds.
He says this was very heinous, and that the met-con effect was close to Fight Gone Bad.
He did his 200m sprints in 31s, 31s, 32s, 33s. And his max push-ups: 16, 18, 20, 20.
And those box jumps were no joke!

May Update

Well, lots of things have happened since the last entry. We moved into our new house in Chattanooga and have been enjoying living in the city. Daniel has been working out at Crossfit Chatt and doing some outdoor climbing. We made our first trip to T-wall last week with Steph and Tom. We also went to Sandrock on Memorial Day with Sam, Rebecca, Steph, and some others.
The belly is growing, and it won't be too long before I can workout/climb again.

April Fool's

080401

WOD: 4x800m run

We all went to the track and did this one. Flat, no hills, thank goodness.

Daniel: 2:51, 2:47, 2:56, 2:55

Dad: 4:20 4:43, 4:53, 4:30

Mom: 5:50, 5:00, 5:28, 5:16

"Fran"

We got back from Florida on Sunday, and what a good time we had. As far as working out, we did WODs Mon-Fri with the kettlebells and jump ropes we brought. Liz made up various workouts on the beach and grass, all killer. In addition to that, we rode about 100 miles over the week. (Daniel biked 140mi)
It's all too appropriate that we did "Fran" when we got back. The classic benchmark WOD.

"Fran"
21-15-9
95lb Thrusters
Pull-ups

Daniel: 4:21 PR
Mom: 45lb thrusters and jumping PUs: 15:05
Dad: 65lb thrusters and jumping PUs: 10:15

Update

It's been a few days since we updated the blog. Since the last post (3/18) I have logged 63.9 miles in the saddle. We are in Florida for Liz's spring break so the posting will be infrequent over the next few days.

"Nate"

Yesterday was St. Paddy's day, and while Mom and Dad were recovering from "the outbreak", Daniel and I did "Nate".
As many rds in 20mins of:
2 muscle-ups
4 HSPU
8 2 pood (72#) KBS

I subbed scaled muscle-ups and HSPUs, and used 24lb KB.

Daniel: 11 rds + 2 muscle ups
Liz: 10 rds

"Nicole"

Sunday morning Daniel, Mom, and Dad rode bikes to church~~14.5 miles. I opted out since I couldn't possibly survive that much time in the saddle. So I was the sag wagon.
Later on that afternoon we did:

"Nicole"
As many rds in 20 mins of:
400m run (up hill on the way back=heinous)
Max rep pull-ups

Results:
Daniel as rx'd-9 rounds, 136 total pull-ups
Liz (subbed ring rows for pull-ups)-6 rounds, 60 pull-ups + 400m run
Mom (also did ring rows)-6 rds, 35 pull-ups + 400m run
Dad (subbed jumping pull-ups)-7 rds, 80 pull-ups +400m run

Preggers WOD

I made up a WOD on Saturday that I thought I could do too.
As many rounds in 20min of:
5 Burpees
10 KBS (52#/15#)
15 Box Jumps 24"

I completed 7 rounds in the morning. It was really tough. Burpess and box jumps get your HR high. I subbed step-ups for the box jumps, can't jump too well with a belly. Mom did step-ups too.
Then I coached Mom and Dad through the WOD in the afternoon. Daniel did it too "just for fun" with them. He had already done his workout that morning.
Mom: 9 rds + 5 burpees
Dad: 6 rds + 5 burpees
Daniel: 10 rds

Daniel's morning workout was 7x1 Snatch. He did the CFWU, 3 rnds and warmed up with a few 135# snatches. He snatched 155, 160, 165 (Old PR), 170 (New PR), 155, 155, 155. He dropped back down to 155 to work on his speed.

Pi Day!

Yesterday was another great weather day! I did 10.85 miles into town in the AM and another 7 during the day running errands, for a total of 17.85 miles.

Crossfit WOD 080313:

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

CFWUx3 no sit ups or back extensions. Scaled UP, did the runs on the hills of Peytons ville Rd. 26:38.

20080312

Yesterday was 71 degrees F! I had a pleasant ride into town. My total mileage was 11.6 miles. I had a mechanical problem with my back wheel coming loose (SCARY!) and my front fender fell off! Weird!

WOD:

Wednesday 080312

"Tommy V"

For time:
115 pound Thruster, 21 reps
15 ft Rope Climb, 12 ascents
115 pound Thruster, 15 reps
15 ft Rope Climb, 9 ascents
115 pound Thruster, 9 reps
15 ft Rope Climb, 6 ascents

m/27/209

CFWUx3. We don't have a climbing rope so we subbed one time across the monkey bars for each rope climb. I did the Thrusters as rx'd. 23:17

Run 5k

WOD 20080311, Run 5k.

CFWU x3.

WOD as rx'd 24:02.4.

Gained 1,100 feet in 5 kilometers. Weather was perfect for running, 60 degrees. My legs felt heavy.

Errands

I woke up late on 3/10 so I was not able to bike in. Lucky for me, Momma D and Liz brought the bikes into town and we took a lunch time ride on the green way. Later I biked to my Orthodontist appointment and then into Brentwood, TN for a daily total of 14.78 miles.

First Post

I started this blog to keep track of all the miles I am logging bike commuting and to keep track of my Crossfit workouts and climbing endevours. So far in 2008 I have biked 212.19 miles. I have ridden in temps from 25 to 73 F. I hope to kick my mileage up to near 100 miles a week. Here's to good health.


My ride, a Surly Cross Check 58cm.


My Daily Route