ColoCalders Workouts

July 27, 2010

Maxes and Named WODs

Filed under: CrossFit — Mark @ 2:07 pm
Excercise Weight Date Note
Back Squat 215 lbs 7/27/2010 5×5’s: 165, 175
Push Jerk 140 lbs 7/27/2010 5×5’s: 105, ?115?
Dead Lift 275 lbs 7/27/2010 5×5’s at: 205, 215
 Front Squat  185 lbs 7/28/2010 5×5’s: 140, 145
 Power Clean 155 lbs 7/28/2010 5×5’s: 115, 125
 Overhead Squat 135 lbs  7/28/2010 5×5’s:

 

WOD Time Date Note
Grace 3:03 1/21/2010 95 lbs (Rx’d is 135 C&J)
Fight Gone Bad 212 Oct, 2009  
Fight Gone Bad 230 1/23/2010 Rx’d.
Randy 7:46 1/28/2010 75 power snatches, 75 lbs(forced to do 70 lbs, ran out of plates)
Jackie 9:35 2/1/2010 1000 m row
50 thrusters (45 lbs)
30 pull-ups
G.I Jane 13:02 2/9/2010 150 burpee pull-ups
Karen 13:32 4/26/2010 150 wall-balls, 20 lbs.
Carlos Ledesma 31:55 7/29/2010 A local named WOD. Four rounds of: Run 800, 30 pull-ups, 50 air squats

June 24, 2010

Thurs, June 24 WOD “5k Run”

Filed under: Climbing — Tags: — Mark @ 12:00 pm

Today is a 5k run.

My previous time was on the “Heska course” and I vaguely remember running something like 22 minutes just before a winter snowstorn. I don’t have record of it. Bummer. I did a 3 mile race on Thanksgiving 2009 with a finishing time of 21:04, *if* I could keep that pace that was an estimated 5k time of 22:35. So today, I hope for 21 minutes. It’s a bit of a reach. The temps will be near 90 degrees and it is a new course that is uphill on the way back…

We shall see… 22:19. I worked very very hard. This was a very tough course. It will be difficult to improve on that time.

June 22, 2010

Tues, June 22 WOD

Filed under: CrossFit — Mark @ 12:00 pm

4 Rounds For Time
———————
   400m Run
   12 Kb Snatches (53/35)
   10 Push Press (95/65)

Even though I was feeling a bit tired, I did weights that were a little heavy for me… 95 lbs for push press and 44 lbs for kettlebell snatches. My time was not impressive, but I worked very hard and will be stronger for it.

Finished in 15:16. Times varied from 12:00 to um… my time.

June 21, 2010

Mon, June 21 WOD

Filed under: CrossFit — Mark @ 12:00 pm

21-15-9 reps of
——————–
Slam Ball
Pull Ups

-5 Minute Rest-

21-15-9 reps of
———————
Wall Ball
SDHP (95/65)

It goes like this: 21 reps of slam ball, 21 pull-ups, 15 slam ball, 15 pull-ups, 9 slam ball, 9 pull-ups. Rest 5 minutes. Do the other.

We had a pretty good gang. So we split into groups. I started on wall ball/SDHP with a time of 5:06, then took my rest and finished with slam and pull-ups with a time of 6:04.

June 18, 2010

Fri, June 18 WOD

Filed under: CrossFit — Mark @ 12:00 pm

Sam posted a wicked WOD today, and it sounded gruelling to read, but that isn’t any reason to not do it.

5 Rounds For Time:
————————
50 Double Unders
   10 Power Snatches (95/65)
   12 Burpees
   200m Plate Run (45/35)

I tried to get my own jumprope on the way there but stopped at a sports store that seems to think that Hunting and Fishing are sports, but nothing else. So I used a gym rope that was too short. That combined with my terrible skillz (just haven’t worked on double-unders) means I spent a lot of time tripping over the jumprope.

Mark: 38 minutes.
Fast people: 22 minutes
Slowest of the day: 41 minutes.

June 17, 2010

Thurs, June 17 WOD

Filed under: CrossFit — Mark @ 12:00 pm

Run a one mile time trial.

It was a windy day. Windy enough that the National Weather service was issuing warnings.

I ran 6:23, and checking the whiteboard – I was the fastest of the day. It helps that none of the high-octane folks ran it. How can I crack 6 minutes? Here’s what I’m thinking. We did it as two 800 meter out and backs. That’s three turn-arounds during the mile. On the turn-arounds I was shuffling down to a stop, and then shuffling up again. I could have “shuttle-run’d” it and trimmed a few seconds. Also, get rid of that wind. Or, I could run faster.

I think the high winds picked up some extra pollen today. My nasals were suffering for the rest of the day.

June 16, 2010

Wed, June 16 WOD

Filed under: CrossFit — Mark @ 12:00 pm

For 15 minutes:
Do one heavy deadlift within that minute.

This isn’t one of those progressive things. 15 minutes for a total count of 15 deadlifts.

I did 215 lbs. I had a lighter load than nearly everyone including several girls. Oh how will my masculinity survive? It’s OK, I’m a weakling and I know it. But I’m getting stronger day by day.

June 15, 2010

Tues, June 15 WOD

Filed under: CrossFit — Mark @ 12:00 pm

21-18-15 reps of:
Kettle Bell Swing (53/35)
Box Jumps (24 inch/20 inch)

In betweeen sets of KB/BJ, do the following
2 rounds of
   5 Power Clean
   7 Back Squat
   9 Dead Lift
All at 95 lbs.

So you end up doing the olympic lifting during the dashes of the 21-18-15

June 14, 2010

Mon, June 14 WOD

Filed under: CrossFit — Mark @ 12:00 pm

Start the stopwatch for AMRAP 20 minutes
Do 100 pull-ups
With the remaining time, do as many rounds as possible of:
   6 Hang Squat Cleans
   20 Push-ups

I finished 4 rounds plus 1 clean.
Our trainers did this WOD: Sam got 9 and Russ got 7 + 12 push-ups.

June 11, 2010

Friday, June 11 WOD

Filed under: CrossFit — Mark @ 12:00 pm

15 minute AMRAP:
——————-
200m run
1 rope climb
10 weighted sit-ups (35/25)
8 Sumo-deadlift high-pull

Finished Four rounds plus all the situps in the fifth.
My Sumo technique sucked a bit.

Older Posts »

Powered by WordPress