Baxmans Trip

2-8-10 CF WOD Yeah tim every workout seems to be that way

Five rounds for time of:
155 pound Thruster, 5 reps
5 Muscle-ups
Run 400m

Subbing 15 pullups and 15 dips for 5 muscle ups

Thruster 125# 5,5,5,5,5

Pullups 14+1,6+4+3+2,5+5+3+2,5+5+3+2,5+4+3+3

Dips(BW) 10+5x 5 sets

Run 400 meters 5 times

Tried out my new rings that I got last week. I'll need lots a practice before I can use those. Also tried muscle ups on a bar and just can't get to the transition to a dip. Need to work on more explosive pullups.

All pullups and dips were clustered. Pullups were strict no kip. Improved here a bit.

Was really pleased with my thrusters. Could have actually went a little heavier.

400 meter run was more like a brisk walk.

Time was horrible but I wanted all the reps and to finish. Time: 1hr.2minutes
 
2-9-10 CF WOD

"Griff"

For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

Did as prescribed Time: 21min16 sec

I couldn't believe the burn in the quads from running backwards. My run was also outside in 2 inches of snow(with hunting boots on) in the driveway and a stiff 15 mph wind which was nice when at my back. I have 50 meters marked off in my back driveway. After the second 800 meters my two dogs had had enough. They laid on a snow bank and watched the last 400 meters. By the look on their faces I know they were thinking what the f$%k is this guy doing. Thank god for living in the sticks!!
 
Nice workout Bax. I bet that last 400m was a lot of fun.
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It's great that you've got some rings. Mine are currently on loan to my brother but when I get them back I'm finally going to attempt to rig them up high enough to try muscle-ups. Think I've decided where and how to do it. It's one of the things I'm determined to have a good crack at this year.

Incidentally, the CF Journal has some good tutorial vids and pdfs on ring work. I see there's a new one today - Tucker on learning front-levers.
 
Whoa! I'm gone for a bit, and when I come back you guys are doing all these mystery WODs! Am I to assume this stuff is from Crossfit?

Frankly it seems like a much better idea than simply waddling back and forth between the bench and the power rack...
 
Yeah TR it's Crossfit. I'm giving it a go for 2 months to try something different. I like the variety but the WOD's kick my arse every time.

Lol RE: rings Man they are tough. Dips and pullups are amazingly difficult. Just another thing to add to the list to improve on. I tried a couple of muscle ups from a seated position and managed to do one so that is where I will start my progression. I now know why those gymnasts upper bodies are so huuuuge!

2-10-10 CF WOD
"Kelly"
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball
------------------------------------------- BIG DAWG VERSION^

Pack:
“Kelly”
Five rounds for time of:
Run 400 meters
15 Box jump, 24 inch box
15 Wall ball shots, 20 pound ball

This is the scaled down version of the original workout. Did it in 34:45 which I thought was pretty good. I made a 20# wall ball out of an old basketball and filled it with sand. I punched the air valve out, filled it, and sealed it with a rubber gasket and some shoe goo. It worked pretty good. The whole workout was done in my chilly garage except for the running which was in the driveway again. The two dogs didn't want to join the fun today.
 
<div>
(BAX67 @ Feb. 10 2010,10:16)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Lol RE: rings   Man they are tough.  Dips and pullups are amazingly difficult.  Just another thing to add to the list to improve on.  I tried a couple of muscle ups from a seated position and managed to do one so that is where I will start my progression.  I now know why those gymnasts upper bodies are so huuuuge!</div>
Yeah, and why they keep their legs skinny!  
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Pretty cool that even your dogs don't want to try to keep up. You must be getting darn good at 400m runs by now.
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I wonder who will be the first to kick that basket ball? Just so long as it isn't you!
 
<div>
(Lol @ Feb. 10 2010,7:04)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">[
Yeah, and why they keep their legs skinny!  
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Pretty cool that even your dogs don't want to try to keep up. You must be getting darn good at 400m runs by now.
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I wonder who will be the first to kick that basket ball? Just so long as it isn't you!</div>
For Sure!!

2-16-10   CF WOD

Saturday 100206

Deadlift 5-5-5-5-5-5-5 reps

Warmup   OHS (PVC) 2x10
               Situps        2x15
               Ring Dips   1x8,1x5  (BW)
               Muscle Ups 1x5,1x4  Just pulling from a seated  position and using some leg to get to dip position

Deads 1x5x205,255,275,295
          1x3x345  Sucked
           1x5x300,320

Not happy with the dead effort, but I was happy that I got 1 muscle up from the seated hang with very little help from my heels.  I can't wait till I can do these.  

Will be practicing some muscle ups and handstands later tonight.  

Hopefully I can get 4 straight days this week with a WOD  Have to head out of town again this weekend.
 
2-17-10  CF WOD

Sunday 100207

&quot;Stephen&quot;

30-25-20-15-10-5 rep rounds of:
GHD sit-up
Back extension
Knees to elbow
95 pound Stiff legged deadlift

Post time to comments.

Scaled mine back to 4 rounds of 20,15,10,5

Incline situps     20,15,10,5

Back Extension  20,15,10,5

Knees to elbow 20,15,10,5   Heavily clustered throughout

SLDL 95#          20,15,10,5  Pretty easy

Time  18:23

Knees to elbows knees to elbows instructions
My time could have been alot better but the knees to elbows were darn tough after about 5 reps.  Today my midsection and lower back are quite sore.  Did back extensions over my bench with a foam pad wrapped around the pins of my rack.  not to bad but a little rough on the family jewels.

Making some of these todayParallelettes.  Yeah I'm getting into it a little.  I'm finding the strength and stamina to try and do this stuff addicting.  I wanna be able to do it.

Check this dude out end of summer strength training
 
CF WOD 2-19-10

04 February 2010
Pack:
18-15-12-9-6-3 rep rounds of:
95 pound Sumo deadlift high-pull
Pull to inverted hang and lower as slowly as possible

On SDHP’s, pull the bar to make contact under the chin. On pulls to inverted hang, keep arms, trunk, hips, and legs as straight as possible, both up and down. This is not for time

95# SDHP 18,15,12,9,6,3 Should have went with 115#

Inverted Hang on Rings 10.10,10,10,10,10
Clustered (5,5), (5,5), (5,5), (5,5), (5,3,2), (4,3,3)

Inv. Hangs are nasty. My abs are still very sore from Weds. so my form on these wasn't the best. Tried to keep legs straight on the way down but had to pull the knees in to go up. Huge pump in back, bis, and forearms. Grip was ok but need work on maintaining a false gripfalse grip on rings.

For a warmup I worked on muscle ups and ring dips. Finally hung the rings in the garage. Nice because there is a lot of room, not nice because it was 9' F.
 
2-22-10

While squatting I felt a cramp like feeling in my right quad and hamstring and called it quits after the 5 th set. It was very sore a 1/2 hour later so I don't know if I slightly pulled something or what.

5x2x175 Back Squats

Looks like I'll get to work on pullups and dips for a while.
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That sucks, Bax. I hope you heal up ok, especially since you're on your feet all day. Take care, man.
 
2-23-10

Tried some bw squats this afternoon and the right leg really just feels like a bad case of DOMS or a bad bruise. I don't know, just weird how it just came on like it did. Anyways I did some stuff today

Ring Pullups 10, 6,3,3,4,4

Ring Dips 8,4,4,4,4,3 Can't believe how tough they are

Paralette Push Ups 10,10,10 Deep

Power Cleans 1x3x95,115,135 + Push Press after last rep, didn't hurt so...
....1x1x160, 170 no press after

Going to ice the leg and see if I can give CF a go tomorrow. If not, ring and paralette work.
 
Leg is fine.  No issues.

Warm Up  

Jumping Jacks               50, 50
situps                           15,15,15
Bw Squats                     15
OHS    12# bar              10,10

Trying to get back on schedule with the WOD on CFs mainpage.  Couldn't pass this one up.

CF WOD
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments

Squat            1x5x135,1x1x155,185,205,260(F), 255 slow but got it

OHP               1x10x45,1x5x70, 1x1x95,115,155 tough

Deads            1x5x205,1x1x255,305,375,400

Total      810
Walked 1 mile on incline treadmill at 2.9 mph afterwards

Sqauts up 5#  from 2-10-10

OHP  up 10#  from 12-24-09

Dead up 35# from 12-24-09  

BW 173 Down 5# from 12-24-09
 
Outstanding work, Bax. Your gains are absolutely amazing given the timeframe. The Crossfit thing is really doing you a solid!
 
Awesome Bax! That's really some great progress, plus you are also a cardio monster now AND 5# lighter to boot. Strange that your squat improved less than your OHP, particularly seeing that your dead went up 35#. Is that 400lb a PR or are you catching up to your previous good form? (IMMSMC, I think it's the latter.)
 
Thanks guys.

PR for dead is 430 but I haven't seen 400 for a good while. My Squat actually went up 30# in the same time period going back to 12-24-09. I squatted 250 on 2-10-10 and that's what I referenced. oops

I am surprised to see those results seeing that I've only been doing 3-4 workouts per week instead of 6. I have had the same results working a 5x5 and not nearly the pain and suffering that is involved with CF. I do feel that I am in better shape than I was 2 months ago and I don't really want to give up on the CF until I can do some muscle ups, handstand pushups, climb a rope, and have a nice &quot;fran&quot; time. Going to keep plugging away with this and see what happens. Some PR's in the big compounds would be nice. Also that power clean I did at 170 is 5# off a PR. Overall I am pretty pleased with the results. Takes a bunch of mental preparation to go and abuse yourself every workout though.
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2-26-10 CF WOD

Five rounds for reps of:
1 min Wall ball shots, 20 pound
1 min 15 foot rope climb
Run 400m
Rest

Start each round exactly six minutes apart. Your rest period is whatever remains after the run.

20# WallBall           26,20,20
Ring Pullups            8,9,7
400 meters             1,1,1

Time 16:52   Only had time for the three rounds then had to pack and hit the road.
On all three I had about 1:15 second rest between rounds which was well needed.  I do have a rope but I haven't climbed one since about 8th grade.  Have to work on the technique.

Today  3-1-10  CF WOD

Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

Try to increase the load on each of the fifteen sets.

Post loads to comments.

Warm Up     Jumping Jacks           50,50
                  Situps                       15,15
                  OHS                          10,10
                  Paralette push ups   10,10

OHS          1x1x45,65,85,95,115(F),110(F),105

Front Sq    1x1x105,115,135,145,160,175

Back Sq     1x1x175,225,235,260(F), 305 just to feel it on the back

Not to bad.  I missed a 105 OHS on 1-29-10 so that's a positive.  The front squats felt good so I had to try 175.  All fr. squats were with a clean grip. Close to a PR.  I knew 260 wasn't going to happen but had to try.  Could get out of the hole but just didn't have enough to keep her going.  Put 305 on to feel it and just went down with it a little twice.  Man was that heavy.  

Tomorrows WOD is going to be a SOB.
For time:
25 Squats
25 Push-ups
25 Pull-ups
25 Sit-ups
50 Squats
50 Push-ups
50 Pull-ups
50 Sit-ups
75 Squats
75 Push-ups
75 Pull-ups
75 Sit-ups

Post time to comments.
 
3-2-10 CF WOD

Scaled Back
Pack:
For time:
15 Squats
15 Push-ups
15 Pull-ups
15 Sit-ups
25 Squats
25 Push-ups
25 Pull-ups
25 Sit-ups
50 Squats
50 Push-ups
50 Pull-ups
50 Sit-ups
KILLER
Made everything except the last round of pullups. Only managed 25. My back was toast and when I was done with the last situp just stayed on the floor and stared at the ceiling for 15 minutes trying to get my bearings straight. All sets were clustered after the first round. Pullups in first round were 10 and 5. I can't seem to improve on these.
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Time: 26:27
 
90 total of each, squats, push-ups, pull-ups and situps? I am breathing heavily from reading that WOD. Congrats on even finishing it, let alone with a great time.
 
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