3-month Anniversary – How Much Fitter?

Posted on September 23, 2011 by

As Philly is approaching the 6th week of its unexpected monsoon season I went on celebrating 3 months of unrelenting CrossFit addiction…
It is always good to look back on progress especially in endeavors that are out to hurt us…

First we had a Hero Workout at CFKOP…

Hero WOD “Danny”

Rounds in 20 min of:

24″/21″ box jump, 30 reps
115/75 pound push press, 20 reps
30 pull-ups

SCORE: 2 rounds scaled 95/75

Then I repeated the second WOD I ever completed Rx on 6/25/2011. I was wondering how much better my time will be:

Repeating My First Rx WOD

50 Pushups
10 Situps
40 Pushups
20 Situps
30 Pushups
30 Situps
20 Pushups
40 Situps
10 Pushups
50 Situps

TIME: 11:45 Rx vs original time of 13:15    (12% better!)

It made me curious just how much I moved ahead in 90 days. Well, here are the stats I tracked and how much better they’ve gotten:

Fran: 11%
Bench Press: 35%
Push Press: 38%
Shoulder Press: 56%
Hang Power Clean: 57%
Deadlift: 72%
Front Squat: 115%
Overhead Squat: 375%
Kipping Pullups: 800%

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Sushi and Baby WOD

Posted on September 22, 2011 by

Today was my Rest Day and also sushi night with my 8-year old daughter at our favorite Thai Japanese restaurant. Powered by Godzilla rolls she ventured into a self-designed WOD in our home gym. I wish I had gotten on a gymnastic ring when I was eight…

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Diane visits Washington

Posted on September 21, 2011 by

Another great day in Washington as we wrapped up our trip. 6:15am found me at CF Balance again where Danielle (a 2009 Crossfit Games competitor) gave us a tough lesson in stamina and technique. Like never to scale handstand pushups with plates but do full range of motion on box pushups instead…

WOD “Diane”

21-15-9 reps

Deadlifts 225#
Handstand pushups

TIME: 6:50    (scaled HSPU – box)

Cashout

50 Strict Toes to Bar    (oh, the joy…)

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Double Under in DC

Posted on September 20, 2011 by

I had a great visit at Crossfit Balance in DC. One of the rules they have at this box is “Everybody does Double Unders” – a lot to learn for me in that department… Great spirit and outstanding athletes in the 6:15am class and the club is very welcoming to drop-ins (which is not the case elsewhere in DC).

Skill Work for 15 minutes

  • Snatch Progressions/Snatch Balance
  • Pull-up/Push Ladder

5-4-3-2-1 Pull-ups
10 Push-ups

WOD “Annie”

50-40-30-20-10

Double-unders
Ab Mat Sit-ups

TIME: 6:08 with tuck jumps (next time full double unders…)


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Working Out My Way To Washington

Posted on September 19, 2011 by

I came to Washington DC for a 2-day business meeting. Before dinner I went for a bike ride around the Mall and the Jefferson and the new Martin Luther King memorial. The $5 a day bike rental in this city is hard to beat! I wish they had this in Philly…

Before the trip I stopped by Crossfit West Chester for a morning WOD. This was my first time at CFWC and they rolled out the welcome mat with a tough little workout…

Warmup

10 minute free handstand practice  (I learned that I prefer the wall…)

WOD

3 rounds for time:

12 front squats 135 lbs
12 burpee pushups

TIME: 12:12

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