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

Anthony Bainbridge 12-03-2005 11:51 AM

Anthony and Jodi's Journal
 
This is my second attempt at Tabata THIS. My first attempt was 2 weeks ago (November 19th). Here goes:

Squats: 24, 25, 24, 24, 24, 23, 22, 22 (188 total)
Chinups: 10, 9, 8, 6, 4, 4, 4, 4 (49 total)
Pushups: 10, 10, 10, 10, 10, 10, 10, 10 (80 total)
Situps: 15, 17, 16, 15, 15, 15, 13, 13 (119 total)
Rower: 4, 6, 6, 5, 5, 5, 5, 4 (40 total)

Total Score: 53 (13 point PR!!)

Two weeks ago I scored 40 and I thought I was going to die. This week I was +4 on squats, +2 on chinups, +4 on pushups, +3 on situps, and no change on rower for a total of +13. Also, my overall volume was higher. +29 on squats, +1 on chinups, +11 on pushups, +30 on situps, and +1 on rower. Not too shabby. Possible to hit 60? Maybe if I improve my rowing!!

Oh, and my gf scored a 42 - also 13 more than 2 weeks ago.

Anthony Bainbridge 12-08-2005 05:37 AM

Monday, December 05, 2005 - 5x5

Training
Bike 4 minutes @ 18kmh

Squats
45x10
45x10
135x5
225x5
295x5
295x5
295x5
295x5
295x5

Bench Press
45x10
45x10
135x5
185x5
225x5
265x5

TBar Rows
0x10
45x5
135x5
180x5
225x5
265x5

Overall
Decent workout, no issues on any of my sets. I'm pretty confident I'll be hitting 315x5x5 for squats and 275x5x5 for bench and rows by end of year. The big news of the day is that I was invited to an mma "club" at the university. They have ranked wrestlers, boxers, kickboxers, jiu jitsu guys, etc. I know a couple of them from the gym (which is how I was invited), so it should be a lot of fun. Actually, one of the guys asked me to do security work for him last year(?), but I never knew he was into mma back then.

Anthony Bainbridge 12-08-2005 05:38 AM

Tuesday, December 06, 2005 - Judo

Training
Couple rounds of sparring

Warmup (heh)

Groundwork

Throwing

More sparring

Overall
This was a pretty decent class, but my water was low and I was fighting cramps most of the night.

Anthony Bainbridge 12-08-2005 05:39 AM

Wednesday, December 07, 2005 - 5x5

Training
Bike 4 minutes @ 18kmh

Squats
45x10
45x10
135x5
205x5 (70% of Monday)
205x5
205x5
205x5
205x5

Military Press
45x10
45x10
135x5
180x5
180x5
180x5
180x5
180x5

Deadlifts
135x5
225x1
315x1
385x5
385x5
385x5
385x5
385x5

Chinups
BW+62.5x5
BW+62.5x5
BW+62.5x5
BW+62.5x5
BW+62.5x5
BWx10

Overall
Not bad, but I was sore from Judo and it really hit me on deads. My hips and quads didn't want to move at all. Chinups felt really good. Hopefully I recover by tomorrow, if not I may take a rest day since I'll be doing 5x5 on Friday, swimming/squats/situps on Saturday, and squash on Sunday.

Andrew Cattermole 12-08-2005 03:29 PM

Hi,
don't take this offensively and I don't know how others feel about it.
But many people have put journal material on Blog Spots rather then on the Discussion forum or they have placed WO in the comments section of the WOD.

Anthony Bainbridge 12-08-2005 03:48 PM

I wasn't really sure where to post it, but I spoke to Lynne and she decided to leave it here for now. We talked about a "journal section," but I'm not sure if it will be introduced or not.

Hopefully I haven't offended anyone. :-)

Andrew Cattermole 12-09-2005 01:57 AM

No worries, just thought you might not know what others where doing.
Some sort of Workout Log section would be good.

Anthony Bainbridge 12-09-2005 05:16 PM

Friday, December 10, 2005 - 5x5

Training
Bike 5 minutes @ 16kmh

Squats
45x10
45x10
135x5
185x5
225x5
295x5

Bench Press
45x10
45x10
135x5
185x5
225x1
265x5
265x5
265x5
265x5
265x5

TBar Rows
0x10
45x5
135x5
265x5
265x5
265x5
265x5
265x5

Bar Muscleup
BWx0.5 (can't transition to the dip yet)
BWx0.5 (same deal)

Chinups SS Dips
BWx10 / BWx10
BWx10 / BWx10
BWx10 / BWx10

Anthony Bainbridge 12-10-2005 04:21 PM

Training
4 Lap Swim
60 Squats
60 Situps

4 Lap Swim
60 Squats
60 Situps

4 Lap Swim
60 Squats
60 Situps

Time 19:36 (improvement of 5:15!)

Overall
YES! Well, good news and bad news. The good news is that my lungs were non issue. I felt like I could push myself a lot harder. Bad news is that my left quad and hamstring were on the verge of cramping. It's kinda sad when you have to take a break from situps because your quad is cramping. LOL. I'm happy with this performance, though. It's definitely a HUGE improvement and I felt really good during the whole thing. My gf hit a 17:13, which is a 3:07 improvement. Her friend Ang came out to train with us and she hit a 18:30. She was a bit slow on squats and situps, but she's a really smooth swimmer and made up a lot of time in the pool.

Anthony Bainbridge 12-11-2005 12:10 PM

Sunday, December 11, 2005 - Squash

Training
2 hours 10 minutes of Squash - no points, just constant rallies.

Overall
Not bad for my first time on a squash court. A couple of interesting things happened. First, my wind was complete non issue. I could have spent another 2-3 hours playing. However, normally any type of exercise that has repetitive ankle flexation (running, jump rope, pushing the jeep around the parking lot, etc, etc) causes cramping in my ankles, shin splints, and cramps on the outside part of my lower legs. This happened within the first 15-20 minutes of playing and my feet felt like cement blocks. I had trouble stopping and changing direction. But I kept playing and surprisingly everything loosened up. After 30-45 minutes I had absolutely no issues. Right now I have some minor discomfort on the outside part of my lower leg, but it doesn't affect my movement. I'm quite happy ... gives me hope that I can solve this.

Anthony Bainbridge 12-11-2005 12:11 PM

Oh, I just noticed a typo in my swim post. My time was 19:37, not 19:36.

Anthony Bainbridge 12-12-2005 04:52 PM

Monday, December 12, 2005 - 5x5

Training
Bike 4 minutes @ 20kmh

Squats
45x10
45x10
135x5
225x1
275x1
305x5
305x5
305x5
305x5
305x5

Bench Press
45x10
45x10
135x5
185x5
225x5
270x5

TBar Rows
0x10
45x5
135x5
180x5
225x5
270x5 (http://www.youtube.com/watch?v=Lyk4uvKDuV4)

Muscleups
BWx1
BWx1
BWx1
BWx1
BWx1

Overall
Finally got the muscleups! Squats felt smooth, bench felt smooth, tbar rows felt smooth, but I'm happier about my muscleup by a long shot.

Bert Brams 12-13-2005 02:18 AM

Hey Anthony, looking good man.
Always nice to get your first MU.
What height and weight are you at ?

Anthony Bainbridge 12-13-2005 03:43 AM

Thanks Bert, it felt really good to finally land it (even though it was ugly!). I'm a towering 5'7 at 183lbs. :-)

Anthony Bainbridge 12-14-2005 04:59 PM

Wednesday, December 14, 2005 - 5x5

Training
Bike 4 minutes @ 20kmh

Squats
45x10
45x10
135x5
205x5 (70%)
205x5
205x5
205x5
205x5

Military Press
45x10
45x10
135x1
185x5
185x5
185x5
185x5
185x5

Deadlifts
135x5
225x5
395x5
395x5
395x5
395x5
395x5

Chinups
BW+65x5
BW+65x5
BW+65x5
BW+65x5
BW+65x5

Overall
I think I'm fighting off the flu ... feel unmotivated and achey today. Turned out to be a decent workout in terms of numbers, but at no point was I in the mood to be there.

Oh, Judo was cancelled last night, so I took a forced rest day.}

Anthony Bainbridge 12-16-2005 12:13 PM

Friday, December 16, 2005 - 5x5

Training
Bike 5 minutes @ 18kmh

Squats
45x10
45x10
135x5
185x5
225x5
305x5

Bench Press
45x10
45x10
135x5
185x1
225x1
270x5
270x5
270x5
270x5
270x5

TBar Rows
0x10
45x5
135x5
270x5
270x5
270x5
270x5
270x5

Bar Muscleup
BWx1
BWx0.5

Overall
Ehn. Not my greatest day. I was really stiff and achey, tendons bothering me, etc. I really think I'm fighting off the flu at this point. On the last set of bench I re-racked after the first rep because of my left tendon, so out of principle I'll stay at 270 next week. Tomorrow I plan to rearrange all the plates in the gym for some light GPP work and then a mile run. I haven't ran since I was a kid, so this should be quite interesting. Other than that, lots of rest and fluid for the weekend so I can come back strong next week.

Anthony Bainbridge 12-17-2005 12:16 PM

Saturday, December 17, 2005 - GPP

Training
Bike 2 minutes @ 20kmh

Organize all the plates in the gym: 20-30 minutes.

Move all dumbbells from 75 to 120 (5lbs increments) to one end of the rack and then back. The rack is about 20-25 feet long, so approximately 3900lbs moved for 400-500 feet. Time was around 15 minutes?

Stretching.

Run 5 minutes at 6mph (0.5 miles)

Walk 5 minutes at 3mph (0.25 miles)

Overall
Organizing the plates/dumbbells was kind of boring. I doubt we'll do it again. The plan was to run 1 mile, but as predicted, my shins caught on fire. This was probably the 3rd worst case of shin splints I've ever had. After the 0.5 mile run, I stopped and tried to stretch, but it just wasn't happening. Once the burning pain went away and I could take a few steps, I decided to try walking. Wasn't happening either. So ... I'm in quite a bit of pain right now and I'm ****ed off that this was the limiting factor ... but I guess I have to deal with it. I'll start walking 1 mile after every workout and gradually build up my speed. If anyone has any suggestions to stop the shin splints from happening, I'm all ears.

Ian Holmes 12-17-2005 02:33 PM

Anthony if you do a quick search on shin splints there have been a number of solutions posted in the last few months. The number one solution that I know of is getting rid of the muscle imbalance causing them... but until then... alternate walking on just your heels with walking on just your toes.

Anthony Bainbridge 12-17-2005 03:30 PM

Thanks Ian. I did a search on google and I found a decent article about prevention (since most of what I read is about treatment). Anyway, check it out and let me know what you think? http://www.sportsinjurybulletin.com/...-treatment.htm

paul arestan 12-18-2005 12:04 AM

There is a lot of high impact in squash, probably more than 2 to 3 times your body weight every time you hit the ground. If you are not used to it, it's normal it hurts.
Sometimes, it's just a question of running on soft surface and getting a new pair of shoes with good cushioning.
Good luck

Anthony Bainbridge 12-19-2005 05:25 PM

Monday, December 19, 2005 - 5x5

Training
Bike 4 minutes @ 15kmh

Squats
45x10
45x10
135x5
225x1
275x1
315x5
315x5
315x5
315x5
315x5

Bench Press
45x10
45x10
135x5
185x5
225x5
275x5

TBar Row
0x10
45x5
135x5
180x5
225x5
275x5

Walk 1 mile @ 3.5mph

Overall
Squats felt pretty good, but I was pretty tired from not enough sleep. Bench felt really strong and smooth. I forgot I wasn't going up on bench this week ... oh well. I'll stick with 270 on Friday. Rows also felt really strong.

The walk sucked. Got shin splints around 0.5 miles, but not too bad. My feet were a bit heavy afterwards, but loosened up quickly. No pain/tightness 5 minutes later. I'll probably stay with this speed for the week and see what hap}pens. I also have to start those exercises.

Anthony Bainbridge 12-21-2005 04:40 PM

Wednesday, December 21, 2005 - 5x5

Training
Bike 3 minutes @ 18kmh

Squats
45x10
45x10
135x5
225x5 (70%)
225x5
225x5
225x5
225x5

Military Press
45x10
45x10
135x1
190x5
190x5
190x5
190x5
190x5

Deadlifts
135x5
225x1
405x5
405x5
405x5
405x5
405x5

Chinups
BW+67.5x5
BW+67.5x5
BW+67.5x5
BW+67.5x5
BW+67.5x5

Overall
This was cake. Only minor issue was some tendon pain during the second set of military press. If I feel well on Friday I'll go for my bench goal, if not I'll do it next week. I'm also thinking about taking a "break" from the heavy weight and doing the WOD from crossfit for all of next week.

Anthony Bainbridge 12-22-2005 03:08 PM

Thursday, December 22, 2005 - Fran

Training
Bike 3 minutes @ 20kmh

Front squats
45x10
45x10

Military Press
45x10
45x10

Thrusters
45x10
45x10

Fran
Thrusters 95x21
Chinups BWx21
Thrusters 95x15
Chinups BWx15
Thrusters 95x9
Chinups BWx9

Time: 4:44

Overall
Let's put it this way - when I was done, people came over and asked if they should call 911.

Anthony Bainbridge 12-26-2005 12:29 PM

Monday, December 26, 2005 - Crossfit WOD 051226

Training
100' Walking lunge
50 Squats
25 Back Extensions

100' Walking lunge
50 Squats
25 Back Extensions

100' Walking lunge
50 Squats
25 Back Extensions

Time: 6:30

Overall
Not bad. My quads were cramping hardcore after the first round. My last two rounds of squats were broken quite a bit. I didn't drink enough water today. Not to mention this was done without a warmup because the gym decided to change boxing day hours from 12-6 to 12-3 and we showed up at 2:45 ... LOL. My gf kicked my *** with a time of 6:18. Damn her. :P

Anthony Bainbridge 12-27-2005 01:31 PM

Tuesday, December 27, 2005 - Crossfit's Jackie

Training
1000 meter row
45lbs Thrusters x 50 reps
Chinups x 30 reps

Time: 9:54

Overall
I surprised myself here. I was actually hoping for a sub 15 minutes, since I guestimated my 1000 meter row to be around 10 minutes. I know that sounds horrible, but I don't row very much and the best times on crossfit are between 2:57 and 3:26. Anything under 3:30 and you get your name listed in the trophy case. So realistically - who the hell would have thought my 1000 meter row is at 4 minutes??? I'm still in shock. Thrusters felt okay, although the set was broken. Chinups were pure hell. I think I broke the set about 5 times, lol. The rowing had my forearms pretty tight and I just ran into a wall. Still under 10 minutes, so I'm very pleased.

Oh, and my girlfriend did Fran with a 35lbs barbell in 5:50. We chose 35lbs because it's 50% of her current 5x5 weight on push press. She would have hit 5:10, but she took a 40 second breather in between the 2nd and 3rd round - which I personally think she did not need. But now she has a bench mark and I know she'll smoke it next time.

Andy Shirley 12-27-2005 01:54 PM

Anthony,
Given your strength, weight, and general level of fitness, I would be surprised if you can't row much faster than you think. With little practice I would bet you could go sub 3:30/1000m, or sub 1:30/500m.

The first time I ever went all out on either, after very limited experience, I nearly got both benchmarks(I was pleasantly surprised). I have yet to try them fresh or properly warmed up for a max-effort erg, but they are both goals for the new year(more like goals for January, gonna try to get them out of the way early).

(Message edited by vuprop on December 27, 2005)

(Message edited by vuprop on December 27, 2005)

Anthony Bainbridge 12-28-2005 02:01 PM

Wednesday, December 28, 2005 - Crossfit's WOD 051228

Training
Bike 4 minutes @ 20kmh

8lbs wall-ball 10' target x 50 reps
Chinups x 50 reps
8lbs wall-ball 10' target x 35 reps
Chinups x 35 reps
8lbs wall-ball 10' target x 20 reps
Chinups x 20 reps

Time: 15:29

Overall
The heaviest med ball in the gym was 8lbs, which was too easy. I blew through these like nothing. Chinups, on the other hand, killed me. Every round was broken. I really need to improve my chinup endurance if I want faster times. To give an example, my wall-ball rounds were done in about 3:30 total ... so it took me 12 minutes to do 105 chinups? That's sad.

And the lovely girlfriend whooped my *** again at 14:28.

Feedback
Andy: thanks man! I appreciate the support. I think once I get access to a camera that can film at least 4 minutes, I'll give those bench marks a shot!

Anthony Bainbridge 12-29-2005 11:36 AM

Thursday, December 29, 2005 - Crossfit's WOD 051229

Training
Bike 4 minutes @ 20kmh

Shoulder warmup stuff

Row 1600 meters
Bench 185 x 21 (body weight 181)
Row 800 meters
Bench 185 x 15 (body weight 181)
Row 400 meters
Bench 185 x 9 (body weight 181)

Time: 19:00

Overall
This was fun. The WOD called for running, but I subbed rowing because of shin splints. Ironically, I still got shin splints during the rowing. If it wasn't for that, I could have pushed a lot harder. Bench was pretty easy.

Jodi ran as rx'd, but subbed bench with pushups. She hit a very fast 19:20. I finally beat her.

Anthony Bainbridge 12-30-2005 12:56 PM

Friday, December 30, 2005 - Crossfit's WOD 051230

Training
Bike 4 minutes @ 20kmh

Deadlifts
135x3
135x2
225x2
225x2
315x1
405x1
455x1
495x1
525x1 (10lbs PR)

Body Weight = 181

Overall
I woke up this morning thinking about deadlifts and what do ya know - crossfit calls for some max effort deadlifts. Nice. I was actually feeling pretty crappy after lunch, but some fresh air and a bar full of weight put helped a lot. I'm so close to a triple body weight deadlift!!

Jodi subbed rack pulls (below the knee) and hit an easy 205!

Anthony Bainbridge 12-31-2005 12:45 PM

Saturday, December 31, 2005 - 5x5

Training
Bench Press
45x10
135x5
185x1
225x1
275x5
275x5
275x5

Overall
I show up at 2:50, gym is schedule to close at 3:00. Dammit. So I race to get changed, do some very quick shoulder rotations, and then start my build up. Unfortunately the front desk girl also works the tanning salon across the street and we HAD to be out at 3pm on the dot. The time between my 135 set and my third 275 set was about 7 minutes, so basically 1 set per minute. I have no doubt I would have hit 5 sets, so I'll consider this goal completed.

Anthony Bainbridge 01-02-2006 02:52 PM

Monday, January 02, 2006 - Crossfit WOD 060102 (Linda)

Training
Bike 4 minutes @ 15kmh
Shoulder warmup stuff...
Few sets of light cleans/deads

Linda
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 body weight
Bench press: body weight
Clean: body weight
Set up three bars and storm through for time.

I used 275/185/135 with body weight of 180. Time: 52:36

Overall
I'm quite embarrassed to post this. My strength was fine as my sets were unbroken, my endurance was fine as I could still carry on a conversation, but my lower back was extremely tight from Friday's workout. After the first or second round, I was taking 5-7 minute breaks between each round so my back would loosen up. In fact, I was pretty close to quitting. If my back was fresh, there's no doubt in my mind I would hit sub 20. I'm very ****ed with my performance on this.

Jodi used 50% of rx'd weight and completely destroyed me at 17:04.

(Message edited by anthonyb on January 02, 2006)

Anthony Bainbridge 01-03-2006 03:52 PM

Tuesday, January 03, 2006 - Crossfit WOD 060103

Training
Bike 3 minutes @ 20kmh

Tabata Squats (20 seconds of work, 10 seconds rest, repeat 8 times)
Muscleup (sub 5 chinups + 5 dips = 1 muscleup) as many reps as possible in 4 minutes
Rest 1 minute
Repeat

Multiply lowest squat count by the number of muscleups for each round. Add rounds together for total score.

Anthony
Round 1
Squats 27-30-30-29-29-26-26-27
Chins/Dips 5/5 5/5 5/5 5/5 5/5 5/5 5/5 5/5 5/5 (9)
Score: 26*9 = 234

Round 2
Squats 25-25-25-22-22-22-22-22
Chins/Dips 5/5 5/5 5/5 5/5 5/5 5/5 4/0 (6)
Score: 22*6 = 132

TOTAL: 366

Jodi
Round 1
Squats 23-24-25-25-23-24-22-22
Chins/Dips 5/5 5/5 5/5 5/5 5/5 5/5 (6)
Score: 22*6 = 132

Round 2
Squats 23-22-20-20-20-20-20-20
Chins/Dips 5/5 5/5 5/5 5/5 5/5 4/0 (5)
Score: 20*5 = 100

TOTAL: 232

Overall
This felt pretty good. Especially since I beat her for once. My back is still a bit stiff from the deads, but nothing major. Forgot my shoes, so this was done bare foot. Wasn't really an issue, other than strange looks from people in the gym.

Oh, and I've changed my routine. It will be as follows:

Sunday - Rest/Grappling Drills
Monday - WOD/MMA
Tuesday - WOD
Wednesday - 5x5 (squat/bench/row)
Thursday - WOD
Friday - WOD
Saturday - 5x5 (deadlift/military/chinup)

WOD can be subbed for something different should it interfer with my 5x5. For example, I won't do ME deads on a Friday and then 5x5 deads on Saturday. There will also be times when we switch Saturday's 5x5 to Friday so we can go to the pool on Saturday.

Anthony Bainbridge 01-04-2006 05:33 PM

Wednesday, January 04, 2006 - Walk / Jog

Training
Walk 0.5 miles @ 3mph
Jog 0.5 miles @ 5-5.5mph

Time: approx 16 minutes (forgot to check).

Overall
First half mile was a breeze - not even a hint of shin splints. I picked up the pace and kept it between 5-5.5 and only started to get some discomfort in the last 0.2 miles.

Anthony Bainbridge 01-05-2006 03:10 PM

Thursday, January 05, 2006 - Crossfit WOD 060105

Training
Bike 4 minutes @ 20kmh

Push Jerk
45x10
45x3
95x3
135x3
155x2
170x2
190x2
205x1
215x1 (10lbs PR)
225x1 (20lbs PR)
235x1 (30lbs PR)

BW: 180

Overall
I felt pretty strong today. I got lots of leg drive on the heavier sets, but not much of a jump. Oh well. 235 was pretty heavy, but that's one hell of a PR. Jodi built up to 80 and just missed an attempt at 95.

Anthony Bainbridge 01-06-2006 03:57 PM

Friday, January 06, 2006 - Crossfit WOD 060106

Training
Bike 4 minutes @ 20kmh

Anthony (BW=180)
Row 800m
Clean 155x9
Row 600m
Clean 115x15
Row 400m
Clean 85x21
Time: 14:00

Jodi (BW=110)
Run 800m
Clean 55x9
Run 600m
Clean 45x15
Run 400m
Clean 35x21
Time: 15:49

Lori (BW=?)
Run 800m
Burpees x 9
Run 600m
Burpees x 15
Run 400m
Burpees x 21
Time: 17:23

Overall
Whooo! I felt awesome today. The rows were a bit slow because of some cramping shins, but the cleans felt fast. My technique was not the best (not jumping/dipping enough), but not bad overall. Tomorrow is 5x5 ... deads, military, chins. I'll scale the weight back this week and then continue +5/10 as usual.

Jodi flew through and is looking comfortable with the cleans, she probably could have used more weight.

Lori is the front desk girl. We convinced her to try a workout, but she wasn't comfortable with cleans so she subbed burpees. She's preparing for rugby, so I think crossfit will do her well.

Anthony Bainbridge 01-07-2006 04:36 PM

Saturday, January 07, 2006 - 5x5

Training
Bike 6 minutes @ 20kmh

Deadlifts
135x5
225x5
315x5
405x5
415x5

Military Press
45x5
135x5
165x5
175x5
185x5
195x5

Chinups
BW+25x5
BW+35x5
BW+45x5
BW+55x5
BW+65x5

Overall
Decent workout, although I'm a bit stiff from deads. I'm really glad tomorrow is a rest day!! There's been a lot of buzz at my gym because of our crossfit workouts, it's kinda fun to see people so interested.

Anthony Bainbridge 01-09-2006 04:15 PM

Monday, January 09, 2006 - Crossfit WOD 060109 "Cindy"

Training
Bike 3 minutes @ 20kmh

Cindy: complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Anthony (BW=180): 19 rounds as rx'd

Jodi (BW=110): 15 rounds, last two rounds of chinups were assisted at the hips, and last 2 rounds of pushups were from knees

Lori (BW=180): 17 rounds, assisted chinups at BW-90 and pushups from knees

There was another guy on round 5 or 6 when I had to leave.

Overall
This felt awesome. My goal was 15+ but I would have been happy with 10-15 just because my chinup endurance isn't the greatest. But damn, it must be improving because I had a few more sets left in me ... 19 rounds blew my mind. Can't wait to see what tomorrow brings.

The crossfit revolution at my gym has begun. I have 3 other people doing crossfit on a regular basis and about half dozen others asking about it. And these are just regular people ... imagine when I introduce this to firefighters, police officers, and soliders - people who actually base their living on this type athleticism. Insane.

Anthony Bainbridge 01-10-2006 03:05 PM

Tuesday, January 10, 2006 - Crossfit WOD 060110

Training
Bike 3 minutes @ 20kmh

Hang power clean 3-2-2-2-1-1-1-1-1 reps

45 x a bunch
135x3
155x2
175x2
185x2
195x1
200x1
205x0
205x0
205x0

Overall
I've never maxed on hang cleans before and built up too fast. Not overly impressed, but I had no idea what to expect, so I guess I should be happy. Or something. Jodi got 80.

Anthony Bainbridge 01-11-2006 03:43 PM

Wednesday, January 11, 2006 - 5x5

Training
Bike 4 minutes @ 20kmh

Squats
45x10
45x10
135x5
185x5
225x5
275x5
315x5

Bench Press
45x10
45x5
135x5
185x5
225x5
275x5

TBar Rows
0x10
45x5
135x5
180x5
225x5
275x5

Run 5 minutes @ 6mph (0.5 miles)

Overall
Not too bad. It's been awhile since I've done "heavy" squats, so it took a few sets to adjust. Bench and rows felt smooth. Got some tightness in my lower legs during the run. I really need to start those exercises.

Anthony Bainbridge 01-12-2006 03:42 PM

Thursday, January 12, 2006 - Crossfit "Karen"

Training
Bike 4 minutes @ 20kmh

Anthony (BW=180)
150 wall ball shots with 24lbs SANDBAG
9:25

Jodi (BW=110)
150 wall ball shots with 8lbs med ball
5:44

Lori (BW=180)
150 wall ball shots with 8lbs med ball
9:42

Overall
What surprised me the most was how much of a grip workout I got from catching/throwing the sandbag ... damn!! The good news is that when the owner saw me carry in the sandbag we got talking about medicine balls. The heaviest our gym has is 8lbs, so I think I convinced him to get a 12 and 20! I don't mind using the sandbag, but it would be too big of a jump for Jodi ... the thing is brutal on your grip. I think I dropped it 4-5 times.


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