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Anthony Bainbridge 01-13-2006 04:10 PM

Friday, January 13, 2006 - Crossfit "Jackie"

CFWU x 2

Anthony (BW=180)
Row 1000m (3:46)
Thrusters 45lbs x 50
Chinups x 30
Time: 9:31

Jodi (BW=110)
Row 1000m (4:44)
Thrusters 45lbs x 50
Chinups x 30 (last 20 with slight assistance on hips)
Time: 13:23

Lori (BW=180)
Row 1000m (5:00)
Thrusters 25lbs x 50
Chinups (BW-80) x 30
Time: 12:25

Brutal. My thumbs went numb for about a minute when I finished ... the sandbag yesterday completely killed my grip. But it was fun. We had a few people watching and cheering on. It's become quite the event when we train. I have a guy from work coming on Monday. He's trained GPP with me in the past, but he's been out of training for a few months ... should be fun.

Anthony Bainbridge 01-14-2006 03:30 PM

Saturday, January 14, 2006 - Swim

32 Laps

Just took it easy today and had fun in the pool. I bought a 1GB memory card for Jodi's camera and we can get about 45 minutes worth of video on it. The plan is to record some crossfit sessions to see if it looks as bad as it feels. :rofl:

Anthony Bainbridge 01-16-2006 03:54 PM

Monday, January 16, 2006 - Crossfit "Fran"

3 rounds (21-15-9 reps) of:
95lbs Thrusters

Anthony (BW=180) as rx'd
Time: 5:20

Jodi (BW=110) 45lbs thrusters / assistance at hips on last two rounds of chinups
Time: 6:29

Lori (BW=180) 35lbs thrusters / BW-70 on chinups
Time: 8:29

Cory (BW=240) 95lbs thrusters / assistance from feet on chinups
Time: met pukie and quit around the 20 minute mark (4 thrusters and 9 chinups left)

****. Not happy with this time. Way too many broken sets and way too much waiting around. My grip was the main issue - still having problems with my thumbs since the sandbag work - lol. On a bright note, Cory met pukie.

Anthony Bainbridge 01-17-2006 04:19 PM

Tuesday, January 17, 2006 - Crossfit "Barbara"

5 Rounds of:
20 Chinups (100 total)
30 Pushups (150 total)
40 Situps (200 total)
50 Squats (250 total)
3 minute rest between rounds

Anthony (BW=180) as rx'd
R1: 2:34
R2: 2:57
R3: 4:43
R4: 5:27
R5: 4:46

Jodi (BW=110) last 2 rounds of chins with slight assistance from feet
R1: 4:23
R2: 4:57
R3: 5:09
R4: 5:36
R5: 6:30

Lori (BW=180) all chinups assisted from feet, pushups from knees
R1: 4:57
R2: 5:13
R3: 6:21
R4: 5:39 ?

Intense. My first two rounds were completely unbroken. Unfortunately I couldn't maintain that pace on chinups, as you can tell with round 3. My fourth round was even slower because we had a disagreement in middle of the round. LOL. Luckily I saved face and came back with a "strong" round 5. Ding ding.

Anthony Bainbridge 01-18-2006 04:08 PM

Wednesday, January 18, 2006 - Something Different

Bike 5 minutes @ 18kmh



Bench Press


Ouch. Major headache during and after squats. I had more in me, but my feet were swelling (??) and they started to hurt really bad around #30. I actually envisioned myself racking the weight once I hit 30 and then gave myself a mental slap. I was happy with 50, but disappointed I wimped out. Bench was surprisingly weak tonight, maybe because I was tired from squats. I wanted 25+, but things started to go blurry around 20 ... tough luck. Chinups started off okay and then quickly died. The last 5-6 were dead hangs. Not because I wanted to make it harder, but because I needed to rest! Do you guys think the 100 chinups, 150 pushups, and 250 squats I did yesterday have any affect on my workout tonight? :uhoh:

Anthony Bainbridge 01-19-2006 04:28 PM

Thursday, January 19, 2006 - Crossfit WOD 060119


400m Run
15 Handstand Pushups
15 Chinups
5 rounds for time

Anthony (BW=180)
Notes: 500m Row / 15 HSPU / 15 Chinups - except last round, did elevated pushups instead of HSPU
Time: 36:04

Jodi (BW=110)
Notes: 400m Run / 15 Elevated Pushups / 15 Chinups (last 2 rounds slight assistance at hips)
Time: 25:35

Not the greatest time in the world. I almost called in sick to work as I've had a headache since last night. Not just a mild headache either - I'm talking temples pounding hard enough that my jaw hurts. Yesterday's WO must have drained me ... no energy at all. Even the warmup was hard on me. About the only good news from all this is that my first 500m row was done at a 1:28 pace UNTIL THE DAMN SEAT SLID FORWARD. I was literally rowing on the edge of the seat for the last 30 seconds and it hurt my time ... finished at 1:39. Not too bad, all things considered. The other problem with rowing was the machine is on a tile floor and slid all over the place. Tomorrow when I test my 500/1000m, I'll get someone to hold it.

Okay, enough *****ing for one day. I'm going to eat and get to bed. Smell ya later.

Anthony Bainbridge 01-20-2006 05:02 PM

Friday, January 20, 2006 - Rowing


Row 500m 1:34.5 (4.5 seconds off 500m pace)

Row 1000m 3:45.2 (15.2 seconds off 1000m pace / 7.6 off 500m pace)

After 3 false starts for a total of 400m, I finally moved the rower to the other side of the gym. For some reason they have it on a tile floor and it slides all over the place. I usually don't row this intense, so it was not much of an issue before. But I wanted to break 1:30 and 3:30 in the 500 and 1000. Anyway, I moved it to a rubber mat on the other side of the gym and it doesn't move, so I'll know better next time.

I start my 500m row and my pace is between 1:29 and 1:31 ... then I hit a wall with 100m to go. Time jumped to 1:34. Next time. I took a little break and then prepared for the 1000m. My goal was to maintain a 1:45/500m pace. I was doing well until about half way and then it started to slip from me. Just didn't have the energy today.

I suppose it doesn't help that I'm sick, rowed 2.5km yesterday, and the squats from wednesday. But I guess that's the purpose ... test yourself in a variety of situations.

Tomorrow will probably be a repeat of Fran - goal is 4:30. We have some friends trying it out, so I need a good showing.

Had a few people tell us we should compete. A few more told us we are crazy. I kinda like that people are scared of how we train. I actually got three bodybuilders to row 500m today ... 2:08, 1:51, 1:55. Not too shabby! :-)

Anthony Bainbridge 01-21-2006 12:47 PM

Saturday, January 21, 2006 - Crossfit "FRAN"


95lbs Thrusters x 21 reps
Chinups x 21 reps
95lbs Thrusters x 15 reps
Chinups x 15 reps
95lbs Thrusters x 9 reps
Chinups x 9 reps

Anthony (BW=180)
Notes: as rx'd
Time: 3:51 (53 second PR!!)

Jodi (BW=110)
Notes: 45lbs thrusters, last 2 rounds of chins with slight assistance
Time: 5:58 (22 second PR!)

Amber (BW=??? 100-105?)
Notes: 45lbs thrusters, all rounds of chinups with assistance
Time: 6:20

Steve (BW=??? 180-200?)
Notes: 95lbs thrusters, all rounds of chinups with assistance
Time: 7:09

Laura (BW=180, formerly known as Lori)
Notes: 35lbs thrusters, all rounds of chinups with assistance
Time: 5:32 (3 minute PR!)

Christina (BW=??? 130-140?)
Notes: 35lbs thrusters, all rounds of chinups with assistance
Time: 4:10

Today's WOD was max effort deadlifts, but we had some people wanting to try crossfit so we decided to introduce them to Fran. They do deadlifts all the time ... thrusters and chinups for time is more fun.

Wow! Pretty good showing by everyone! There were a few people who were shallow on their thrusters, but overall it was really well done. If they decide to come out again, we'll spend more time in the beginning going over depth, form, etc. Since there were six of us and we hogged the chinup bar station all afternoon, I really just wanted to run them through quickly. Like I said, overall the form was very good, but I would have liked to see more depth from a couple of them.

When my turn came up, I focused on good depth and full extension with my ankles. I noticed Annie doing this in the video and it really helped my endurance - all my thrusters were unbroken. First set of chinups unbroken. I broke on my last two set of chinups, but I did not rest long - shook the arms, then back up. Not once did I place my hands on my knees. Just go go go. Chinups still slowed me down, but I just felt like I was on fire today. I seriously cannot believe I did this in 3:51 after my lousy time posted on Monday. Not to mention the brutal week of training while being sick ... felt fine today though!!! Unfortunately we did not get this on film as the batteries have not been charged all week and died on us, but I have 5 witnesses!!!

Damn that felt good!!!!!!!!!!

Adam Burella 01-21-2006 02:17 PM

Hey Anthony, keep up the good work. I enjoy reading these posts and it is good motivation to see how someone else is progressing.


Anthony Bainbridge 01-23-2006 04:28 PM

Monday, January 23, 2006 - Crossfit WOD 060123

Anthony (BW=180)
Row 10,000 meters (10km / 6.21 miles)
Time: 45:54 (2:17/500m pace?)

Jodi (BW=110)
Run 10km
Time: 68:04 (10:58/mile pace?)

I could have rowed another 10km at that pace. I've never done long distance anything, so I wasn't sure what to expect and took my time. While waiting for Jodi to finish, I talked to some of the guys, did 30 chinups, and ran half a mile. Felt great.

On another note, I went to the sports med clinic to have my shins looked at and they didn't have the damn equipment to test for compartment syndrome. He did say it sounds like CCS, so he referred me to a doctor who does the testing personally. I should have an appointment this Friday or next.

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