Hypoxic Fitness

2009-12-30T12:09:00.000-05:00

Jerk
1-1-1-1-1-1

135, 145, 155, 155, 165 (PR), 165

42 8ft Wall Ball, 20/12 lbs
21 Pull-ups
30 Wall Ball
15 Pull-ups
18 Wall ball
9 Pull-ups
Post loads and times to comments.

Time: 8:37 (16lb/thin black band)

2009-12-27T13:11:00.002-05:00

Practiced Pose running. Did the Powerbar interval workout. Felt really good with the Pose running. Overall ran really slow in order to work on my technique.

Workout:
10 min warm up followed by...
5 rounds:
1 min hard
2 min easy
2 min hard
2 min easy

Fat Head On Kiwi TV

2009-12-27T09:59:00.000-05:00

Fat Head On Kiwi TV

2009-12-25T15:20:00.003-05:00

Partnered with Greg.
Metcon #1
AMRAP 7 min
BW Deadlifts (scaled to 135lbs)
24KG Kettlebell Swings

Metcon #2
AMRAP 7 min
Thrusters 45lbs
Jumping Pullups

Metcon #3
2:30
Jump rope/row
1:00
Jump rope/row

Comments: Glad I went in for today's WOD. It was dehumanizing! I can't recall the last time I felt that bad in a WOD. Far from my best performance.

2009-12-23T17:33:00.002-05:00

Push-press3-3-3-3-3
115-115-125-135-145(PR)

For Time:
30-20-10
DB Snatch, 50/35 lbs
Ring Dips
Box Jumps, 20 in

Comments: Scaled DB Snatch to 30lbs...should have gone heavier. Scaled Ring Dips to 5 unassisted per set. Totally suck at Ring Dips!

PR'd on Push Press!

2009-12-22T10:33:00.002-05:00

4 RoundsAMRAP in 4 minutes of:
5 Pull-ups
10 Kettlebell Swings
20 Double Unders
Rest 2 minutes between rounds

Intensity should remain high, so if you cannot string significant numbers of double unders together, do 2x single unders.At the beginning of the next round, begin where you finished the last round. So if you did 5 Pull-ups, 10 KB Swings, and 5 Double Unders, start with 15 Double Unders at the beginning of the next round. Post total rounds and additional reps completed in total to comments.

Comments: Completed 11 total rounds plus 2 pull ups. Used 35# KB, thin black band for pull ups, and 40 singles. Great work out! Totally felt all the shoveling I over the weekend---really stiff!

Blizzard 2009

2009-12-21T18:26:00.003-05:00

Spent the weekend shoveling mountains of snow! The worst of it was 5 hours on Sunday. First digging out the cars and then digging out the sidewalk. There was no place to put the snow so I ended up moving it twice!

I could not have done this much work had I not been doing CrossFit. I'm convinced even more of the benefits of the CrossFit methodology.

2009-12-17T08:09:00.001-05:00

Power Snatch3-3-3-3-3
95-105-105-115-115

Bench Press5-5-5
155-155-175

Warm up:
2x
10 Push ups
10 Lunges
10 Squats

Burgener warm up.

Felt good throughout all movements.

Rest day.

2009-12-16T20:05:00.001-05:00

Nancy

2009-12-15T08:29:00.003-05:00

5 Rounds
400m Run
15 Overhead Squats (95/65)

18:26; 65 lbs all sets unbroken reps and good depth overall. Next time I need to bump up the weight to 75 lbs. Running was the great limiting factor. Concentrated on POSE running and noticed some relief.

Group warmup.

Additioanlly, worked on the Buddy Lee progression. 5x50 singels/::60//3x30 Running Man/::60.

2009-12-14T10:38:00.001-05:00

Establish your 1 Rep Max Squat: 235 lbs (PR)

Then3 rounds for time:
1 Min Double UndersRest
30 seconds
1 Min RowRest
30 seconds
1 Min Box Jump

Total: 151 Rx'd

“Twelve Days of Christmas”

2009-12-12T10:56:00.002-05:00

12 Box Jumps
11 KB/DB Swings, 55/35 lbs ((35 lbs))
10 Thrusters, 95/65 lbs ((75 lbs))
9 Ring Dips
8 Squat Clean & Jerks, 95/65 lbs ((75 lbs))
7 Sit-ups
6 Wall Balls, 20/16 lbs ((20 lbs))
5 Pull-ups
4 Burpees
3 Toes to Bar
2 Sumo Deadlift High Pull, 95/65 lbs ((75 lbs))
1 Handstand Pushup

To be completed just like the song goes. On the first round you will perform 1 Handstand Push-up, on the second round you will perform 2 Sumo Deadlift High Pulls and 1 Handstand Push-up, on the third round you will perform 3 Toes to Bar, 2 Sumo Deadlift High Pulls and 1 Handstand Pushup, etc. Complete as much as you can in 30 min.

Made it through 10 complete rounds plus 11 KB swings in :30min. Should have scaled all barbell exercises to 65 lbs.

2009-12-09T19:23:00.001-05:00

AMRAP in 20 minutes of:
1 Ring Dip, 1 Sit-up, 1 Goblet Squat, 55/35 lbs
2 Ring Dip, 2 Sit-up, 2 Goblet Squat
3 Ring Dip, 3 Sit-ups, 3 Goblet Squats …
Start with one ring dip, one sit-up and one goblet squat. Add one rep for each exercise on each round.

Completed 14 rounds. Scaled ring dips to blue band and 10 reps at round 11. Used 40 lb dumbbell for Goblet Squats.

Lumberjack 20

2009-12-05T11:13:00.004-05:00

20 Deadlifts (275lbs) /Run 400m [Scaled to 215 lbs]
20 KB swings (2pood) /Run 400m [Scaled to 40 lbs]
20 Overhead Squats (115lbs) /Run 400m [Scaled to 75 lbs]
20 Burpees /Run 400m
20 Pullups (Chest to Bar) /Run 400m [Blue band]
20 Box jumps (24″) /Run 400m
20 DB Squat Cleans (45lbs each) /Run 400m [Scaled 25 lbs]

Did this in boots and DCU pants...added an additional element of "suck" to the fun. Total time 31:15.

Great cause!

“One Minute Hell” from CrossFit Endurance

2009-12-01T20:16:00.000-05:00

Either row or jump rope (double unders) for the following:
1 min. on, 1 min. off, 1 min. on, 50 sec. off, 1 min. on, 40 sec. off, 1 min. on, 30 sec. off, 1 min. on, 20 sec. off, 1 min. on, 10 sec. off, then go back up the ladder until you have reached 1 min. on, 1 min. off again.
Post total distance/reps to comments.

Chose the row option: 3,194M

Cardio Coach Vol 6

2009-11-29T11:46:00.002-05:00

Treadmill running to Cardio Coach Vol 6. Practiced POSE running. Felt great and could actually see a difference in my running through the POSE method.

“Painstorm XXXVI”

2009-11-28T15:40:00.004-05:00

10 Front squat, 115/80 lbs
10 Push press
10 Thruster
10 Pull-up
10 Burpee
8 Front squat
8 Push press
8 Thruster
20 Pull-up
15 Burpee
6 Front squat
6 Push press
6 Thruster
30 Pull-up
20 Burpee
4 Front squat
4 Push press
4 Thruster
40 Pull-up
25 Burpee
2 Front squat
2 Push press
2 Thruster
50 Pull-up
30 Burpee
Post time to comments.
26:53 (I think)
Scaled to 85# then 75#, Blue band for pull ups. Dan H gave the option to scale the last two rounds to no pull ups or burpees...took that option! Tough workout.

Gettin' off my a$$!

2009-11-15T16:42:00.003-05:00

Spent the last week down hard with the flu. Doc said, "We're treating anyone with flu symptoms like they have the H1N1." Not what I wanted to hear! It was the toughest feeling week I've had in years.

Had a lot of time to think about how much time I spend on my butt! So...renewing my intention to be more consistent with my exercise. Also, renewing my intention to eat healthy.

Been here before...will it stick?

MCM 09--DNF!

2009-10-25T17:38:00.001-04:00

Okay...I tried to do the 2009 MCM without training and failed miserably. It's a wake up call to get my act together! No more excuses!

09/27/09 "Freddy's Revenge"

2009-09-27T13:51:00.000-04:00

“Freddy’s Revenge” (Scaled weight to 135 lbs. 08:59)
5 Rounds for time:
5 Push Jerk, 185/105 lbs
10 Burpees

09/26/09 Fight Gone Bad IV

2009-09-26T20:20:00.001-04:00

“Fight Gone Bad”--3 rounds (239 reps)
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The stations are:

1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 75 pounds (Reps)
3. Box Jump: 20″ box (Reps)
4. Push-press: 75 pounds (Reps)
5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Comments: Right shoulder is acting up. Scaled weight to 55 pounds for SDHP and PP. Next time begin with box jumps.

09/25/09

2009-09-25T15:03:00.001-04:00

CFE WOD:
Run:
1 minute on, 20 seconds off for 18 rounds (60:20x18)

09/22/09

2009-09-22T19:25:00.002-04:00

Warm up:
Group warm up. Great prehabilitation.

WOD: (130 reps at 75 lbs)
5 Rounds of:
1 Minute Max Reps Overhead Squats, 95/65 lbs
1 Minute Max Reps Ring Pushups
1 Minute Rest

Comments: Should have attempted 85 lbs. Surprisingly, ring pushups were the hardest part of this WOD.

09/19/09

2009-09-19T12:20:00.003-04:00

Warm up:
3x
25 Double Unders
10 Walk-out push ups
10 OHS/SPT
10 Push Jerks (w/PVC)

WOD:
Dumbells Gone Mad (200 reps: started w/30lbs and dropped to 25lbs)
3 rounds for max reps of:
1 min right arm db power snatch
1 min left arm db power snatch
1 min right arm db power clean and jerk
1 min left arm db power clean and jerk
1 min db sit-up
Rest 1 min between rounds.

Dumbbell Weight=30% BW for men; 25% BW for women.
Score=total reps from all 3 rounds

Comments: This was a M'Fer! Received a good pointer (thx Emma) to keep my hands closer on my Double Unders...made a huge difference in my ability to string together multiple reps.

09/15/09

2009-09-15T19:37:00.001-04:00

Warm up:
Group warm up.

WOD:
For Time: (14:58)
75 Pullups
If you have drop off the bar, run 400 meters.

Comments: Used the blue band. Need to start relying less on the bands.

09/14/09

2009-09-14T20:53:00.000-04:00

Warm up:
Group

WOD:
Deadlift
3-3-3-3-3-3-3
185-225-225-245-245-255-255

09/13/09

2009-09-13T11:56:00.003-04:00

Warm up:
Run 800m
---------------
3x
5 pull ups
10 abmat situps
10 squats
10 SPT
10 PVC good mornings

WOD:
For time: (08:57)
Row 2000 meters (damper setting 4)

Comments:
Emphasize the pull in the row. It's counter-intuitive, but faster to does not equate to farther. Concentrate on the powerful pull. Still about a 01:15 improvement from the last time I recall.

09/12/09

2009-09-12T19:58:00.002-04:00

Foundation run (:20 zone 2)

Sunday 090906

2009-09-06T11:49:00.003-04:00

Warm up:
x2
Row 500m
10 SPT/OHS
10 PVC Snatch Balance
10 20lb Med Ball Cleans
10 Situps

WOD:
Snatch Balance
1-1-1-1-1-1-1
warm up: 45lb x 5
65-1, 75-1, 85-1, 95-1, 105-1, 115-1(PR), 115-1

Worked on snatch balance form with 10x 65 and 5x 85.

090905

2009-09-05T17:10:00.000-04:00

Warm-up
Row 740m
Run 1 lap
15 KB swings (1 pood)
10 push ups
10 lunges
10 pullups
10 situps
10 back extensions

“Helen” 14:10
3 rounds for time:
400 m Run (Substituted 500m Row)
21 Kettlebell/Dumbbell Swings, 1.5/1 pood (40lb KB)
12 Pullups (Blue Band)

** Biggest challenge lately is consistency. Work and business travel make it challenging to get into the box on a regular basis. Also, disappointed my pull ups haven't progressed!