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Old 08-17-2008, 12:24 PM   #1
Buddy Dillenberg
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Buddy's Killer Crossfit

August 17, 2008
Sunday 080817

Three rounds, 15-12- and 9 reps, for time of:
135 pound Thruster
Muscle-ups


Could only muster 3 muscle-ups in the first set. Muscles very fatigued from last Friday's pull-up/dip WOD + 2 a day gymnast training & 100 burpee challenge in afternoon.

8:08 not even close to as rx'd [all thrusters done but only 3 muscle-ups]


Will take it easy today and skip afternoon burpees and gymnastics.
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Old 08-18-2008, 09:02 AM   #2
Buddy Dillenberg
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Re: Buddy's Killer Crossfit

August 18, 2008
Monday 080818

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

Compare to 080202.


Pull-ups
14, 10, 7, 6, 6, 5, 5, 6 = 59

Push-ups
20, 12, 10, 9, 10, 7, 7, 8 = 83

Sit-ups [feet not anchored for increased difficulty]
13, 12, 11, 11, 10, 10, 10, 10 = 87

Squats
19, 18, 16, 15, 15, 14, 14, 16 = 127

Total = 356

Last edited by Buddy Dillenberg : 08-18-2008 at 09:09 AM.
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Old 08-19-2008, 07:57 AM   #3
Buddy Dillenberg
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Re: Buddy's Killer Crossfit

August 18, 2008
Workout #2

100 burpees

Went to Broadway Gym and took adults gymnastics class. Practiced front and back rolls until I got too nauseous to keep going. Played on the rings a little but I had run out of steam so that was it for the day. My intention is to learn freestanding handstands, which I have been working on for a year, but I need to learn to roll or pirouette out of them so I can do them safely.
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Old 08-19-2008, 05:49 PM   #4
Buddy Dillenberg
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Re: Buddy's Killer Crossfit

August 19, 2008
Tuesday 080819

Deadlift 1-1-1-1-1-1-1 reps

Post loads to comments.

Compare to 080410.


Did this workout this morning. Warmed up with 225 x 2
365 failed, 365 failed, 355, 355, 335, 335, 335

First real day of working with no gloves on. Grip strength is good but I need chalk to keep sweaty hands from leading to excess slippage [and my grip should get stronger too].
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Old 08-19-2008, 10:09 PM   #5
Buddy Dillenberg
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Re: Buddy's Killer Crossfit

August 19, 2008
Workout #2

100 burpees

Worked more on freestanding handstands [on grass], planche, and front lever. Big breakthough on handstands - finally learned to pirouette out of the handstand. Now I am finally off of the wall and learning freestanding hand balancing! Yay! The pirouettes are ugly but they serve a purpose - now I don't crash when I go too far over on a handstand!
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Old 08-20-2008, 09:04 PM   #6
Buddy Dillenberg
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Re: Buddy's Killer Crossfit

August 20, 2008
Workout [off day form Crossfit]

100 burpees

Went to Broadway Gym again for more gymnastics training. Definitely getting better at handstands on the floor and doing stronger training for planches. No nausea tonight and I am lovin' what I'm learning. Very cool to be able to control my body better.
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Old 08-21-2008, 09:00 AM   #7
Buddy Dillenberg
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Re: Buddy's Killer Crossfit

August 21, 2008
Thursday 080821

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Post time to comments.

Compare to 080729.


11:49 as rx'd. Felt good after the workout. The burpees are definitely raising my endurance. I'll push harder next time!
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Old 08-21-2008, 08:53 PM   #8
Buddy Dillenberg
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Re: Buddy's Killer Crossfit

August 21, 2008
Workout #2

100 burpees
Timed the burpees today and did them in 7:58. I definitely could have done them faster but since this is a daily thing I've been trying to work on consistency without killing myself too much; after all, I'm only a little over a week into doing 100 burpees a day.

Then worked on gymnastics outside. Set up my new Xtreme Rings from the wooden overhang in the grassy garden area at the fitness center and worked on front levers and muscle-ups. The m/u's are way harder on rings for me because I'm so accustomed to doing them on the bar and the rings add a whole new feeling to them. Also worked on planches and handstands. Handstands were a little weak today but it's probably because I had such a good day yesterday ;-) I'm also feelings stronger in the beginning planche positions and I can hold the static position for longer with more ease. Progress is slow and steady.
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Old 08-22-2008, 09:17 AM   #9
Buddy Dillenberg
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Re: Buddy's Killer Crossfit

August 22, 2008
Friday 080822

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.

Compare to 080708.


Right hip flexor is giving me tremendous pain when contracted. I attempted the sit-ups but even though I warmed up thoroughly and stretched it out as much as possible, the pain was too much to bear. Time was 16:06 for everything but the sit-ups [although I wated 15 seconds or so attempting to do them...but I was probably just tearing myself up more and more].
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Old 08-22-2008, 05:19 PM   #10
Buddy Dillenberg
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Re: Buddy's Killer Crossfit

August 22, 2008
Workout #2

100 burpees

Handstand, planche, and front lever work. Hip flexor is making me sad! :-(
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