Sept. 1, 2010

Strength
5x5 front squat 32x0

Metcon
5 Rounds
5 burpees
10 push ups
15 squats

Time: 3:51

August 31, 2010

Strength!
amrap pull ups w/ weighted vest

10 x 100m sprints - rest on walk back

August 30, 2010
Fight Gone Bad practice run
1 minute wall ball
1 minute sdhp
1 minute push press
1 minute row, cal

rest 1 minute; repeat

Reps: 310
Goal for event? 350+

August 28, 2010

Team WOD!
30 Tire Flips
400m Run
100 box jumps
200 push ups
100 burpees
500 jump rope
300 squats
100 knees to elbow

Team Time: 19:33

Friday, August 27, 2010

Strength
Front Squat
5x3; every other minute
[ended at 230 lbs.]

Metcon!
21-15-9
Pull ups
burpees
sit ups

Time: 4:35

August 24, 2010

Tabata jumping lunges

Metcon!
5 rounds
10 wall ball
60 seconds high knee jump rope
rest 90 sec.

August 23, 2010

Strength!
5x5 strict pull ups - w/ 53 lb kettle bell strapped on!

Metcon!
5 rounds:
20 box jumps
20 push ups

Time: 5:30

Endurance: 500m row x 4

August 11, 2010

Paleo Challenge WOD

30 box jumps
400m run
30 push ups
400m run
30 box jumps
400m run
30 push ups

Time: 10:30
Old Time: 11:52

Knocked off 1:22!

August 9, 2010

Power snatch work

Metcon!
3 Rounds

10 ground to overhead
200m Shuttle run

Time: 4:25

August 6, 2010
Strength:
Front Squat @ 32X0; 3 x 3 (200# final set)

Metcon:
10 min amrap
6 hang squat clean
12 pull ups
24 double unders

August 7, 2010
Team WOD!
800m Run
Tire Flips

300 Singles
amrap HSPU's

500m Row
Sledgehammer swings

August 9, 2010

Power snatch work

Metcon!
3 Rounds

10 ground to overhead
200m Shuttle run

Time: 4:25

August 5, 2010

Metcon!
5 Rounds

400m Run
15 KB swings (53#)
10 Ring push ups

August 4, 2010

Strength!
8x2 dead lift @ 55%

Metcon!
A1. 3x7 weighted lunges (7 per leg)
A2. 3x5 press

B. Tabata push ups

C. Ab work of choice

August 3, 2010

Metcon?!
5 Rounds!

10 pull ups*
5 HSPU's*
10 sit ups*

Time: 7:33

*wore 20lb weighted vest for move

July 2, 2010

Strength 1!
5x3 Thrusters; every other minute - increasing weight

Strenghth 2!
15 sec. on/45 sec. off - 5 rounds
Thrusters (135 lb)
Weighted Pullups (35lb KB)
Burpees

July 31, 2010

"Big Butts" 50K run!

Ran my first 10K today with the Crossfit team! Ran a total of 150K combined!

July 30, 2010

Strength!
5x3 Power Clean

Metcon!
4 Rounds
10 SDHP
10 Push Press
100m Run
Rest 60 Sec.

Time: 7:40

July 29, 2010

Strength!

A1. Front Squat @ 32X0; 5 x 3; rest 90 sec (finished w/ 215 lb)
A2. Pull Ups; amrap x 5; rest 90 sec

B. 100 Sit Ups, afap

July 28, 2010

Strength:
Find 3 rep max dead lift - 285 lb

Metcon:
5 rounds
40 double unders
30 box jumps
20 kettle bells

Time: 19:30

July 27, 2010

Strength

A1. HSPU- 5 x 3; rest 10 sec (20 lb weighted vest)
A2. Pull Ups- 5 x 3; rest 2 min (20 lb weighted vest + 35 lb db)
B1. Ring Dips- 3 x 5; rest 10 sec (53 lb KB)
B2. Ring Row- 3 x amrap; rest 90 sec
+
3 sets; rest 90 sec
15 burpees
Run 400m

July 26, 2010

Strength:

Max Over Head Squat
Max Jerk


Metcon:

3 rounds
30 games style push ups
bear crawl 15 ft
21 over head squats
bear crawl 15 ft

July 24, 2010

Team WOD!

30 tire flips
40 kettle bell snatches
50 over head squats
60 kettle bells
70 pushups
80 double unders
90 mountain climbers
100 situps
800m run

Time: 20:49*

Also, some muscle ups, ring hspu's, rope climbs

July 23, 2010

Strength:
Rope climbs

Metcon:
5 Rounds: 10 pull ups, 15 sit ups, 20 burpees

Time: 13:49

July 22, 2010

7 Rounds:
3 Power clean
4 HSPU's

Time: 2:40

Endurance: Run 200m, 400m, 600m x 2; rest 90 sec. between

July 21, 2010

Strength

A1. 5x3 pull ups (weighted)
A2. 5x5 ring dips (weighted)

Metcon

100m farmer's walk (53# kb)
400m run
100m farmer's walk (53# kb)

July 20, 2010

Deadlift/pistol skill work

7 min amrap
7 Dead Lift
Run 20m
14 Pistols
21 Double Unders
Run back 20m

Rounds: 4 + 6 pistols

July 19, 2010

2010 Crossfit games wod

1200m run
63 kb swings
36 pull ups
800m run
42 kb swings
24 pull ups
400m run
21 kb swings
12 pull ups

Time: 24:49

July 15, 2010

Kipping practice

A1. 1-1-1 x 5 deadlift/hang clean/full clean/hang clean

A2. 32x0 ring rows

partner run 400m + row (distance)

July 14, 2010

15 min amrap

5 hspu
7 full snatch
10 box jumps

Rounds: 7 complete; started 8

July 13, 2010

Strength
Ring Dips 5x5; add weight
35/35/44/44/53


"Annie"

50-40-30-20-10
Double unders/sit-ups

July 12, 2010

Strength
Over Head Squat @ 32X0; 5 sets of 3


Metcon
21-15-9
Over Head Squat, 95/65#
Pull Ups
Run 400m after each round*

*Didn't realize I was only runnin 200m through first two rounds, finished up the third with a nice, long 800m run.

Time: 12:00

July 8, 2010

Strength

A1. Front squat @ 32X0; 5 x 3; rest 10 sec
A2. Strict pullups; 5 x 3; rest 90 sec

B1. DB Lunges 5/leg x 3; rest 10 sec
B2. Ring row; amrap x 3; rest 90 sec

C. Knees to elbow- 3 x 15; rest 60 sec

July 7, 2010

30 box jumps
400m run
30 push ups
400m run
30 box jumps
400m run
30 push ups
400m run

Time: 11:52

Paleo challenge starting weight: 175 lbs.

July 6, 2010

Fran

21-15-9 thrusters 95#/pull-ups

7:52

July 5, 2010

2 rounds max hspu
1st - 23
2nd - 14

4 Rounds
1 200m run
7 push-ups
7 box jumps
6 burpees

234 single jump rope, immediately following

Time: 10:25