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-   -   Anthony and Jodi's Journal (http://board.crossfit.com/showthread.php?t=11819)

Anthony Bainbridge 03-19-2007 04:54 PM

Sunday, March 18, 2007

Anthony (BW=180)
Row 500m - 1.54.3 (23 spm)
Mobility Drills

Squat
45x5
135x1
185x1
225x1
275x5
315x3

Dumbbell Bench Press (Total Weight)
50x5
100x5
150x5
200x5

Jodi (BW=103)
Row 500m - 2.17.2 (22 spm)
Mobility Drills

Squats
45x5
75x5
105x5
125x5
140x5

Dumbbell Bench Press (Total Weight)
30x5
50x5
70x5
90x6

Overall
First time squatting in awhile, so I kept things light. They felt pretty good, though. Bench felt better, but still a long way from feeling 100% comfortable.

Jodi's squats looked ace and her bench is insane. Pretty soon she'll be db benching her weight for reps!

Anthony Bainbridge 03-19-2007 05:31 PM

Monday, March 19, 2007

Anthony (BW=180)
Row 500m - 1.58.6 (23 spm)
Mobility Drills

Crossfit's WOD 070318 "Cindy"
5 Chinups
10 Pushups
15 Squats
As many rounds as you can in 20 minutes

Notes: as rx'd
Rounds: 20 rounds + 5 chinups + 10 pushups + 6 squats

Mobility Drills

Jodi (BW=103)
Row 500m - 2.14.5 (21 spm)
Mobility Drills

Crossfit's WOD 070318 "Cindy"
5 Chinups
10 Pushups
15 Squats
As many rounds as you can in 20 minutes

Notes: as rx'd
Rounds: 15 rounds even

Mobility Drills

Overall
We didn't expect much going into this, but it turned out half decent. Here's an example clip of Jodi's first three rounds:

http://www.youtube.com/watch?v=IfzecA9ymHI

(work and family safe)

Craig Van De Walker 03-20-2007 01:45 PM

Anthony,
How old are the kids you are coaching?

Anthony Bainbridge 03-21-2007 04:11 PM

Wednesday, March 21, 2007

Anthony (BW=180)
Bike
Mobility Drills

"300 Workout"
Named after the movie and total number of reps, the "300 Workout" refers to a one-time test and invitation-only challenge undertaken by those considered ready after considerable conditioning.
25 chinups
50 deadlifts @ 135lbs
50 pushups
50 box jumps @ 24" box
50 floor wipers @ 135lbs
50 clean and press @ 36lbs
25 chinups

Notes: as rx'd
Time: 14:45

Jodi (BW=103)
Row 500m - 2.2?.? (?? spm)
Mobility Drills

Gym Jone's "300 Workout"
Named after the movie and total number of reps, the "300 Workout" refers to a one-time test and invitation-only challenge undertaken by those considered ready after considerable conditioning.
25 chinups
50 deadlifts @ 135lbs
50 pushups
50 box jumps @ 24" box
50 floor wipers @ 135lbs
50 clean and press @ 36lbs
25 chinups

Notes: 112 deadlifts, 75lbs wipers, 20lbs clean and press
Time: 23:18

Overall
We decided to try the "300 Workout" because there has been A LOT of buzz on the net lately. Some people think it's impossible, others think it's less than a warmup. So rather than being a Monday Morning Arm Chair Quarterback, we decided to give it a shot and decide for ourselves.

The conclusion?? It was a good workout, but we've been through worse.

I'm pretty sure I'd be sub 12 min if my shoulder was 100%, but I'm still happy with my time. Unfortunately, Jodi was with her score. I think she psyched herself out because she was rushed for class/exam and seemed distracted during the workout. She still did awesome, but you know how she is, never happy until she kicks my . THEN you should see the smile on her face - haha!

There is a photo on the net that lists the times for the actors involved with "300" but I can't seem to find it. I think the times ranged from 12-24 minutes, with only 2 people below 15 minutes (although I could be wrong). If anyone has it, please post it for reference.

Feedback
Craig: high school kids, so approx 14-16 years old. We aren't doing any soccer coaching, just strength & conditioning with them.

Anthony Bainbridge 03-22-2007 06:21 PM

Thursday, March 22, 2007

Anthony (BW=180)
Bike
Mobility Drills

Deadlifts
45x5
135x1
225x1
315x1
405x1
455x5

Jodi (BW=103)
Bike
Mobility Drills

Deadlifts
52x1
102x1
145x1
165x1
180x5

Crossfit @ Nashwaaksis Middle School
There was a parent/teacher meeting at FHS, so we met the soccer teams at NMS. Word is getting around, because some of the new parents commented when we walked in!

We warmed up with the usual - mobility drills, deadlifts, squats, push press, and clean & jerk. Then pushed them through 15 clean & jerks at a decent pace. Huge improvements in their mobility and coordination. Looks like the practise is paying off!

Quick water break ...

Jumping jacks for count of five, forward/back jumps for count of five, lateral jumps for count of five - repeat so that every player counted to five. So roughly 75 reps total.

Quick water break ...

Tabata Pushups / Plank - 20 seconds of pushups, 10 second plank, repeat for a total of 4 minutes. This was not fun!

Quick water break ...

Tabata Mountain Climbers - again, not much fun!

Turned out to be a great workout, but we didn't have time for the tug of war ... maybe next time.

Overall
Deadlifts felt really good.

Anthony Bainbridge 03-24-2007 02:23 PM

Friday, March 23, 2007

Anthony (BW=180)
Row 500m 2:07.4 (24 spm)
Mobility Drills

Chinups
BWx46 (5 rep PR)
BW+45x1 (shoulder not stable enough for ME chins)

Pushups
BW+45x8
BW+90x8
BW+135x3

Jodi (BW=103)
Row 500m 2:22.9 (20 spm)
Mobility Drills

Chinups
BWx43 (3 REP PR!! - VIDEO)
BW+15x1
BW+25x1
BW+35x1

Overall
We weren't sure if we were going to do ME chinups or max reps until we actually got to the gym. We both decided to go for reps since it's been a few weeks. Turned out to be a good choice!

Jodi went first and got a 3 rep PR. The last two were iffy, but we'll count them just because she was actually able to move after the first 40! This put pressure on me as she was now above my old PR ... I managed to crank out 46 before my grip gave out. Wooooooooo!

I tried to do some ME work after that, but the left shoulder isn't stable enough and I was compensating on my right side too much. Switched to the pushups and those were decent.

Anthony Bainbridge 03-24-2007 02:24 PM

Saturday, March 24, 2007

Crossfit in the Park

AWESOME DAY! The weather was finally cooperative and we had a great crowd show up.

We started off with the usual warmup - deadlift, squat, push press, and clean & jerk practise. Followed by 30 clean and jerks at a moderate pace. Today was a much needed rest day for Jodi and I, so we relaxed and told everyone else what to do. Although I did participate in the B2B squats below. Anyway ...

Quick break, then moved into:

Sprint (250 feet?)
Sled Drag Forward (250')
Pushups x 10
Sandbag Lunge (250')
Burpees x 10
Sandbag Throw (250')
Thrusters x 10
Sled Drag Backward (250')
Spring (250')

Team 1
Iuli - 7:55
Nat - 8:10
Chris - 7:17
Jeremy - 7:15
Drew - 6:51
Rob - 7:22

Team 2
Allan - 8:20
Cory S - 8:11
Stéphane - 6:28
Stephen - 9:50
Josh - 10:26

Team 3
Tracy - 8:53
Stephanie - 12:28
Lydia - 8:13
Corey G - 11:58

OPTIONAL
Bottom 2 Bottom Tabata Squats: this was pretty brutal, but only a few broke bottom position near rounds 4 and 5.

EVERYONE did awesome! We were very impressed and excited to see everyone push themselves so hard. Something about bringing out the stopwatch seems to make people pick up the pace! Hope to see you all next week ... we already have an evil plan for you ... ;)

Anthony Bainbridge 03-26-2007 12:38 PM

Sunday, March 25th, 2007

Anthony (BW=180)
Bike ~5 minutes
Mobility Drills

Squat
45x5
135x1
185x1
225x1
275x1
285x5

Dumbbell Bench Press
100x3
140x3
180x3
210x3

Jodi (BW=103)
Row 500m - 2.13.7 (20 spm)
Mobility Drills

Squats
45x5
85x5
110x5
135x5
145x5

Dumbbell Bench Press (Total Weight)
30x5
50x5
70x5
90x4

Overall
Jodi's squats looked awesome. I think she's finally going to break through her plateau. The db press, not so much, but we'll chalk it up to just an off day. I suppose she did do quite a few pushups last week - so maybe she's just tired.

My squats and bench felt tired and sluggish, even at light weight. My left hip has been tight lately, so I need to get off my and foam roll it more.

Anthony Bainbridge 03-27-2007 08:19 AM

Monday, March 26, 2007

Anthony (BW=180)
Bike ~5 minutes
Mobility Drills

Deadlifts
45x5
135x1
225x5
315x1
405x1

Crossfit WOD 070325 "Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Notes: 50% volume - 400m runs, 25 back extensions, 25 situps (hands touched floor at back of head and at feet every rep)

Time: 10:25

Mobility Drills

Jodi (BW=103)
Row 500m - 2.12.3 (20 spm)
Mobility Drills

Deadlifts
95x1
135x1
135x1
135x1
135x1
135x1

Crossfit WOD 070325 "Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Notes: 50% volume - 400m runs, 25 back extensions, 25 situps (hands touched floor at back of head and at feet every rep)

Time: 12:45

Pushups
BWx12
BWx12
BWx12

Mobility Drills

Overall
Deadlifts felt fast. My first two rounds of the WOD were smoking, but I had to take it down a notch on the third. Disappointed I wasn't under 10 minutes, but I'm sure this one will come up again soon ... since I hate running!

Jodi trained uptown at noon because she had to study for an exam after work. She's using the uptown equipment as an excuse for me beating her. ;)

Anthony Bainbridge 03-27-2007 05:24 PM

Tuesday, March 27, 2007

Anthony (BW=180)
Bike 2 minutes
Mobility Drills

Crossfit WOD 070326 "Tabata Fight Gone Bad"
20 seconds work, 10 seconds rest, repeat 4 minutes, for EACH exercise (20 minutes total). No rest between exercises. Score is sum of lowest number of reps/cals from each exercise.

Wall-ball 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull 75 pounds (Reps)
Box Jump 20" box (Reps)
Push press 75 pounds (Reps)
Row (Calories)

Wallball: 12-11-11-11-11-11-11-11 (89 reps)
Deadlift Jump Shrug: 10-10-7-6-6-6-6-6 (57 reps)
Box Jumps: 10-10-10-10-10-10-10-10 (80 reps)
Push Press: 5-5-5-5-5-5-5-5 (40 reps)
Row: 5-6-6-6-5-6-5-6 (45 calories)

Notes: subbed 82lbs deadlift jump shrug and 82lbs push-press
Score: 37

Jodi (BW=103)
Bike 2 minutes
Mobility Drills

Crossfit WOD 070326 "Tabata Fight Gone Bad"
20 seconds work, 10 seconds rest, repeat 4 minutes, for EACH exercise (20 minutes total). No rest between exercises. Score is sum of lowest number of reps/cals from each exercise.

Wall-ball 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull 75 pounds (Reps)
Box Jump 20" box (Reps)
Push press 75 pounds (Reps)
Row (Calories)

Wallball: 10-10-10-10-10-10-10-10 (80 reps)
Deadlift Jump Shrug: 10-8-6-6-6-6-6-6 (54 reps)
Box Jumps: 10-10-10-10-10-10-9-9 (78 reps)
Push-Press: 3-3-3-3-3-3-3-3 (24 reps)
Row: 5-4-5-4-4-4-5-4 (35 calories)

Notes: subbed 52lbs deadlift jump-shrugs, and 52lbs push-press
Score: 32

Janine (BW=?)
Bike - many minutes
Mobility Drills

Tabata - no rest between exercises
B2B Squats: 14-12-11-11-11-9-8-8 (84 reps)
Situps: 16-16-16-16-12-12-12-12 (112 reps)
Back Extensions: 17-17-16-15-15-15-15-15 (125 reps)
Bike: 7-5-5-6-5-6-6-6 (46 calores)

Overall
I definitely could have been mid 40's on this one, but I played it safe and paced myself. Decent workout, either way. Jodi seemed to hate it for some reason ... maybe because it was pretty hard on the lower back due to deadlifts/extensions/running from yesterday?

Janine is injured so she subbed some non-shoulder exercises ... B2B and Bike in one workout? OUCH.


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