December 31, 2010

Crossfit WOD:

"Murph"

For time:
1 mile run
100 pullups
200 pushups
300 squats
1 mile run

Partitioned pullups etc as 20 sets of 5-10-15

Times:
Run 7:55
Pullups etc 27:59
Run 8:48
Total: 44:42

December 30, 2010

Crossfit WOD:

Strength:

Power clean 5-5-5-5 (135, 145, 145, 155)

Metcon:

"Nate"

20 min AMRAP:

2 strict pullups
2 ring dips
4 push presses (115 pounds)
8 kettlebell swings (55 pounds)

Completed 13 rounds plus 2 pullups

Chief Petty Officer Nate Hardy was killed Sunday February 4th, 2008 during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parke.

December 29, 2010

Crossfit WOD:

Run 5 miles in 44min(ish)

December 28, 2010

Crossfit WOD:

7 rounds for time:
3 front squats at 155 pounds
7 strict pullups

Time: 11:08 (focused on good technique)

then

185 pound Bench press 5-5-5-5-5

December 27, 2010

Crossfit WOD:

Strength: Overhead squats, 5-5-5-5-5-5 (95, 115, 125, 135, 145, 145)

Metcon:
15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 rep rounds of the following:
Kettlebell swings, 55 pounds
Box jumps, 24 inch box
Wall ball shots, 20 pound ball
Burpees

Time: 35:53

December 26, 2010

Crossfit WOD:

"Bull"

Two rounds for time of:
400 rope jumps
75 pound Overhead squat, 50 reps
50 Pull-downs at 130 pounds
Run 1 mile

Time: 45:05

U.S. Marine Corps Captain Brandon "Bull" Barrett, 27, of Marion, Indiana, assigned to the 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based out of Camp Lejeune, North Carolina, was killed on May 5, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by his parents Cindy and Brett Barrett, his sisters Ashley and Taylor Barrett, his brother Brock Barrett, and his grandmother Carmen Johnson.

December 24, 2010

Crossfit WOD:

"DT"

Five rounds for time of:
105 pound Deadlift, 12 reps
105 pound Hang power clean, 9 reps
105 pound Push jerk, 6 reps

Time: 11:11

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

December 23, 2010

Crossfit WOD:

Ring dip practice, 4 sets of 5 dips

Strength:

Back squat 7-7-7-7 at 205 pounds

Metcon:

Tabata "Bottom to Bottom" squat with 20lb vest: 9 (15-15-15-12-9-9-9-9)

1 mile run wearing 20lb vest: 8:30

The Tabata Bottom to Bottom Squat is a Tabata Squat but each rep begins at the bottom and ends at the bottom. The turn around at the top is immediate - no pause. The ten-second rest for each interval is also held at the bottom of the squat as opposed to the top.

December 22, 2010

Crossfit WOD:

Strength

Power snatch 3-3-3-3-3
95
115
120
120
125

Metcon:

"Randy" in 6:09

75 power snatch at 75 pounds for time

Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 6 in the line of duty. Our thoughts and prayers go out to Officer Simmons' wife and two children.

December 21, 2010

Crossfit WOD:

Back squat 3-3-3-3-3
225, 245, 275, 285(f), 275

"Grace":

30 clean and jerks (135 pounds) for time (in 8:45)

December 20, 2010

Crossfit WOD:

"Nutts"

For time:
10 Shoulder press (115 pounds)
250 pound Deadlift, 15 reps
25 Box jumps, 24 inch box
50 Pull-downs (130 pounds)
100 Wallball shots, 20 pounds, 10'
600 Jump ropes
Run 400 meters with a 45lb plate

Time: 29:33

Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia's Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.

December 19, 2010

2 mile run with Vibram Five Fingers

December 18, 2010

Crossfit WOD:

20 min AMRAP

5 pulldowns (180 pounds)
10 dips
15 overhead squats, 75 pounds

Completed 8 rounds plus 3 pulldowns

December 16, 2010

Crossfit WOD:

20min warm-up on treadmill

Three rounds of:
10 Weighted pull-ups (did 170lb pulldowns instead)
50 Back extensions (prescribed was 30, but I forgot)

Time: 9:23

December 15, 2010

Crossfit WOD:

Shoulder press 1-1-1-1-1 reps (135, 145, 150, 155, 155)
Push press 3-3-3-3-3 reps (135, 145, 150, 155, 155)
Push Jerk 5-5-5-5-5 reps (135, 145, 150, 155, 155)

December 14, 2010

Crossfit WOD:

Strength:

Deadlift 5-5-5-5 (315 pounds each set)

Metcon:

3 rounds for time:
10 Deadlifts (225 pounds)
30 inverted situps (substitution for GHD situps)

Time: 7:03

December 13, 2010

Crossfit WOD:

"Whitten"

Five rounds for time of:
22 Kettlebell swings, 1.5 pood
22 Box jump, 24 inch box
Run 400 meters
22 Burpees
22 Wall ball shots, 20 pound ball

Time: 47:27 (Mikko Salo did it in 30 min) - Brutal workout, hardest since "Murph"

Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.

December 11, 2010

Crossfit WOD:

"Lynne"

Max reps of:
Body weight (205) bench press: 6, 4, 4, 4, 4
Pullups (substituted 140 lb pulldowns): 22, 18, 16, 20, 16

then

5 min AMRAP

Burpees, 51 reps

December 10, 2010

Crossfit WOD:

"The Filthy Fifty"

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders (substituted 3x (150) regular jump rope)

Time: 31:29

December 9, 2010

Crossfit WOD:

Three rounds for time of:
Run 400 meters
15 Pull-ups (did 120lb pulldowns instead)
50 Air Squats
15 Pull-ups (did 120lb pulldowns instead)

Time: 14:04

Strength:

Back squat 5-5-5 (185, 205, 225)

December 8, 2010

Non-crossfit WOD:

Bench press:
135 pounds-15 reps
155-12
185-10
195-6
200-4
225-1
185-10
155-12
135-15

December 7, 2010

Crossfit WOD:

Deadlift 2-2-2-2-2-2-2-2-2-2, 60 seconds rest between sets

315-325-325-325-330-330-335-340-345-355

December 6, 2010

Crossfit WOD:

Strength:

1 rep overhead squat (continued from yesterday): 150 pounds (PR)

Metcon:

21-18-15-12-9 rep rounds of:
95 pound Power snatch
Wallball shots, 20 pound ball
Knees to elbows

Time: 28:15 (brutal workout)

December 5, 2010

Crossfit WOD:

Clean, 1 rep: 200 pounds (PR)
Bench, 1 rep: 245 pounds
Overhead squat, 1 rep: 150 pounds (PR) (Did overhead squat on Dec. 6.)
Total: 595 pounds

December 3, 2010

Crossfit WOD:

Warm-up: muscle up practice

Metcon:

5 rounds for time:
50 sumo deadlift high-pulls (45 pounds) (substitution for 500m row)
7 thrusters (95 pounds)

Time: 17:14

December 2, 2010

Crossfit WOD:

"Thompson"

10 rounds for time of:
15 Rope pulldowns at 100lbs (instead of 15ft Rope Climb, 1 ascent)
95 pound Back squat, 29 reps
Carry 2, 90 pound dumbbells 50 feet

Time: 38:14

U.S. Army Captain David J. Thompson, 39, of Hooker, Oklahoma, commander of Operational Detachment Alpha 3334, Company C, 3rd Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, North Carolina, was killed on January 29, 2010, while supporting combat operations in the Wardak Province of Afghanistan. Thompson is survived by his wife, Emily, their two daughters, Isabelle and Abigail, his parents, Charles and Freida, and his sister Alisha Mueller.

November 30, 2010

Crossfit WOD:

Tabata weighted strict pull-up, 20 pound weighted vest
Rest 1 minute
Tabata weighted squat on upside down bosu ball, holding 45 pound plate
Rest 1 minute
Tabata ring dips
Rest 1 minute
Tabata Deadlift, 165 pound barbell

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals.

Scores:
Pullups - 6,4,3,3,2,2,2,2
Squat - 10,10,6,6,6,4,8,6
Dips - 7,7,4,4,4,3,2,2
Deadlift - 9,7,6,5,5,5,5,6
Total - 2+4+2+5=13

November 29, 2010

Crossfit WOD:

Run 10k in 53:52

November 28, 2010

Crossfit WOD:

Strength:

Power Snatch 7-7-7-7 (95, 115, 120, 120)

Metcon:

"Diane"

21-15-9 reps of:
225 pound Deadlift
115 pound push press (substituted for hand-stand pushups)

Time: 9:47

November 27, 2010

Crossfit WOD:

1 mile run with 20lb weighted vest: 9:00

then

"Helen"

Three rounds for time:
Run 400 meters
21 sumo deadlift high pulls (65lbs) (instead of 1 1/2 pood Kettlebell X 21 swings)
12 Pull-ups

Time: 11:18

November 26, 2010

Crossfit WOD:

2 mile run in 16:52

then

"Jackie"

1000 meter row
45 pound Thruster, 50 reps
30 pull-ups

Time: 9:40

November 25, 2010

Crossfit WOD

10k run (Turkey Chase) in 59:21

November 24, 2010

Crossfit WOD:

Push press 3-3-3-3-3-3-3-3-3:

135-140-145-150-155-160-165-170-175

November 23, 2010

Crossfit WOD:

"Collin"

Six rounds for time of:
Carry 50 pound sandbag 400 meters
95 pound Push press, 12 reps
12 Box jumps, 24 inch box
95 pound Sumo deadlift high-pull, 12 reps

Time: 37:22

Navy Special Warfare Operator Chief Collin Trent Thomas, 33, of Morehead, Kentucky, assigned to a Navy SEAL team based out of Little Creek, Virginia, was fatally shot on August 18, 2010, during combat operations in Eastern Afghanistan. He is survived by his fiancee Sarah Saunders, his parents Clay and Jean Thomas, and his sister Meghan Edwards.

November 22, 2010

Crossfit WOD:

Strength:

Back squat 3-3-3-3 (225, 235, 240, 245)

Metcon:

Seven rounds for time of:
5 100lb push press (substituted for Handstand push-ups)
185 pound Deadlift, 10 reps
10 110lb pulldowns (substituted for Chest to bar pull-ups)
40 jump ropes (substituted for 20 Double-unders)

Time: 17:49

November 20,2010

Surfed at O-deck rapid, third wave, level was 3.4ish, boat: Frankenstein

November 19, 2010

Crossfit WOD:

Strength:

Bench press 5-5-5-5-5 (185-185-195-195-200)

Metcon:

"Annie"

50-40-30-20-20

double-unders (substituted 2x regular jumps)
sit-ups

Time: 12:15

Afternoon: surfed O deck rapid in slalom boat with Mike and Drew

November 18, 2010

Crossfit WOD:

Hang Power Clean 3-3-3-3-3-3-3 (135-145-150-155-160(PR)-165(PR)-135)

November 17, 2010

Crossfit WOD:

20 min Tabata (20 seconds of work followed by 10 second of rest, then moving to the next exercise):
Handstand hold (against wall)
Squat hold
Lying on back, Legs 6 inches above ground hold
Pullup hold (looking above bar)

(10 rounds)

November 16, 2010

Crossfit WOD:

Strength:

Hang power snatch 1-1-1-1-1-1-1 (115-125-135-140-145-150-155)





Metcon:
“Daniel”

for time: 19:03

50 pull-downs
400 meter run
21 thrusters 85lbs
800 meter run
21 thrusters 85lbs
400 meter run
50 pull-downs

Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006.

November 15, 2010

Crossfit WOD:

1 mile run for warmup

then:

12 min AMRAP
1/4 mile run
5 deadlifts (295lbs)

Completed 4 rounds plus 0.7 mile in the 12 minutes.
Completed 5 full rounds in 13:46

November 14, 2010

5 laps of Dickerson whitewater course

November 13, 2010

Crossfit WOD:

"Blake"

Four rounds for time of:
100 foot Walking lunge with 45lb plate held overhead
30 Box jump, 24 inch box
20 Wallball shots, 20 pound ball
10 Handstand push-ups (substituted 95lb push press)

Time: 23:21

U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.

November 12, 2010

Crossfit WOD:

Strength:

Bench press 1-1-1-1-1-1-1 (185-205-225-245(PR)-255(PR)-245-225)

Metcon:

"Nancy"

5 rounds for time of:
400 meter run
75 pound Overhead squat, 15 reps

Time: 16:12

5 min rest then:

5 min AMRAP of situps: 116 reps

November 11, 2010

Morning: Attainment from Anglers to Portage

Afternoon: 4 mile run (no major knee pains or problems; felt good the next day)

November 10, 2010

Crossfit WOD:

Strength:

Overhead squat (1 rep max): 115-120-125-130-135(PR)-140(PR)

Front Squat (1 rep max): 145-165-175(PR)-195(PR)-205(PR)-225(PR)

Back squat (1 rep max): 245-265-275(PR)-285(PR)-295(PR)-300(PR)

Metcon:

3 rounds in 11:14:
30 kettlebell swings (1.5 pood)
25 wall balls (18 lbs)
20 pushups

November 9, 2010

Crossfit WOD:

Strength:

Power clean 5x5 (135, 155, 165, 155, 155)

Metcon:

12 min AMRAP:

35lb dumbbell thrusters, 9 reps
15 foot Rope climb (substituted 15 rope pull downs at 90lbs instead)

completed 8 rounds plus 5 thrusters

then 5 min rest followed by:

5 min AMRAP 24" box jumps: completed 87 reps

November 8, 2010

Crossfit WOD:

"Lumberjack 20"

20 Deadlifts (225lbs)
Run 400m
20 KB swings (55 lbs)
Run 400m
20 Overhead Squats (95 lbs)
Run 400m
20 Burpees
Run 400m
20 Pulldowns (120 lbs)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m

Time: 30:59

On Nov. 5 2009 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, TX. He killed 12 soldiers and one civilian and wounded 43 others.

Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.

November 7, 2010

Attainment from Angler's to Portage

November 6, 2010

Run 3.1 miles in 28:25

November 5, 2010

Still sore from Wednesday's workout.

Re-injured pulled muscle in left shoulder blade from October 15.

November 3, 2010

Crossfit WOD:

Strength:

Back squat 5x5 (185, 225, 225, 235, 235)

Metcon:

21-15-9
Deadlift 225lbs
Overhead squat 95lbs
Time: 9:53

November 2, 2010

Crossfit WOD:

Strength:

5x5 bench 185, 195, 195, 195, 185

Metcon:

20 min AMRAP
10 wall ball shots (18lb ball)
10 situps
10 back extensions

Completed 15 rounds plus 10 wall balls and 6 situps

November 1, 2010

Crossfit WOD:

5 rounds in 15:05:

15 clean and jerk, 95lbs
15 box jumps, 24 inch box

October 31, 2010

Crossfit WOD:

Run 5k in 31:48 (longest run since January 2010!)

October 30, 2010

Crossfit WOD:

20 min AMRAP, completed 10 rounds:

65lb squat snatch, 5 reps
5 ring dips
5 knees to elbows

October 26, 2010

Crossfit WOD:

At Crowne Plaza Cambridge

Strength:

5-5-5-5-5 leg presses

Metcon:

10min AMRAP: completed 5 rounds
Row 150 meters
10 squats
10 burpees

Rest 5 min

100 pushups in 4:01

October 21, 2010

Crossfit WOD:

Strength:

Back squat 10-8-6-1 (185, 225, 245, 265)

Metcon:

10-9-8-7-6-5-4-3-2-1 of the following in 16:50:

135 pound power clean
burpees

October 20, 2010

Non-Crossfit WOD:

Front squat 10-10-10-10 (95, 115, 25, 135)

October 19, 2010

Crossfit WOD:

Shoulder press 5-5-5-3-1-1 (95-115-135-145-150-155)

Power Snatch 5-5-5-1 (95-115-125-135(f))

October 18, 2010

Crossfit WOD:

Deadlift 10-1-1-1-1-1-10-15 (135, 225, 315, 365, 405 (PR), 405(fail), 225, 135)

100 russian twists (60-40) with 18lb ball

October 17, 2010

Crossfit WOD:

"Murph"

1 mile run
100 pullups
200 pushups
300 squats
1 mile run

Partitioned pullups etc as 20 rounds of 5-10-15

Time - 44:29

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike's favorites and he'd named it 'Body Armor.' From here on it will be referred to as 'Murph' in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

October 15, 2010

Crossfit WOD

Strength:

Split jerk 2-2-2-2 (135, 155, 165, 175)- pulled muscle behind left shoulder blade on last set

Metcon:

5 rounds in 11:32
12 Snatch grip deadlift, 95 pounds
9 Hang power snatch, 95 pounds
6 Burpees

October 14, 2010

Crossfit WOD:

50 Box jumps, 24 inch box
50 Kettlebell swings, 1.5 pood
50 situps
50 Push press, 45 pounds
50 Wall ball shots, 18 pound ball
Walking Lunge, 50 steps
50 Back extensions

Time: 19:19

October 13, 2010

Attainment from Anglers to Portage - level was 2.9

Crossfit WOD

"Grace" in 3:58:

30 clean and jerk (115 pounds)

October 12, 2010

95 pound Back squat, 50 reps
10 pushups
115 pound Back squat, 40 reps
15 pushups
135 pound Back squat, 30 reps
20 pushups
155 pound Back squat, 20 reps
25 pushups
175 pound Back squat, 10 reps
30 pushups

70 pound lat pulldown, 50 reps
50 russian twists
80 pound lat pulldown, 40 reps
40 russian twists
90 pound lat pulldown, 30 reps
30 russian twists
100 pound lat pulldown, 20 reps
20 russian twists
110 pound lat pulldown, 10 reps
10 russian twists

October 8, 2010

Gate workout at the feeder: 10 3 min loops with 20sec rest between

October 7, 2010

Non-crossfit WOD:

Bench 12-10-8 (135, 155, 185)
Walking lunges 50 feet (0, 20lb dumbbells, 30lb dumbbells)
30 Squats on bosu (0, 45lb plate, 45lb plate)
Clean and jerks on bosu with single 40lb dumbbell: 3 sets of 10 each side, resting between sets on the bosu)

October 6, 2010

Attainment from Anglers to S-Turn, level 3.5ish

October 5, 2010

Non-crossfit WOD:

Deadlifts 12-10-10 (185, 225, 245)
Lat pulldowns
Pushups

October 4, 2010

Non-crossfit WOD:

Back squat (12-10-8): 135, 185, 205
Power Clean (10-10): 95, 135
5 rounds: 12 lat pulldowns, 20 pushups
Leg press (12-10-8): 180, 270, 360
Hamstring curls
Russian twists

October 3, 2010

Attainment from Anglers to Rocky Island - level 4.4 - great surfing!!

October 2, 2010

Attainment from Anglers to Rocky Island - level 4.6

October 1, 2010

Attainment from Anglers to Rocky Island - level 4.2

Crossfit WOD:

"Jack" - 20 min AMRAP - did 10 rounds plus 10 push press

10 push press, 75lbs
10 kettlebell swings, 55lbs
10 box jumps, 24"

then

100 russian twists with 18lb ball

then

12-10-8
leg presses (180, 270, 360)

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, WA, died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

September 29, 2010

Crossfit WOD:

Power clean 3-3-3-3-3-1: 135, 155, 165(2 reps), 155, 165, 175

September 28, 2010

Crossfit WOD:

Strength:

Bench Press 5-5-5 (185, 205, 215)

Metcon:

10 min AMRAP (completed 6 rounds plus 10 KB swings):
10 KB swings (used 50lb dumbbell)
10 knees to elbows

Death by Burpees: 12 rounds
(1 burpee the first minute, 2 burpees the second minute and so on)

September 27, 2010

Crossfit WOD:

Strength:

Back squat 3-3-3 (225, 245, 265)

Metcon:
10-9-8-7-6-5-4-3-2-1 in 10:20
Body weight deadlift (200)
Pullups

Tabata situps: 98 reps

September 26, 2010

Upper Gauley (2800 cfs) with Mike, Jesse, Drew, Koji

September 25, 2010

Upper Gauley (2800 cfs) with Mike, Jesse, Drew, Koji

September 24, 2010

Upper Yough 2.1 with Mike, Drew, Jesse, Koji

September 23, 1010

Crossfit WOD:

Strength:

Snatch 3-3-3-3-3 (95, 115, 115, 120, 120)

Metcon:

20 min AMRAP:
21 Sumo deadlift high pulls (55#)
12 lat pulldowns (100#)

Completed 10 rounds + 11 SDHPs

September 22, 2010

Crossfit WOD:

Strength: Back squat 5-5-5-5-5 (225, 245, 245, 225, 225)

Metcon:

5 rounds in 14:06
10 Dumbbell snatch (50#) (5 Right hand, 5 Left hand)
10 Kettlebell swings (55#)
10 burpees

Rest 7 min

100 situps in 4:01

September 21, 2010

Crossfit WOD:

Strength:

Deadlift 5-5-5-5-5
315, 315, 315, 325, 325

Bench 5-5-5-5-5
185, 185, 185, 195, 185

Metcon:

"Grace" in 5:40:
30 clean and jerks (115)

7 min rest, then:

5 min AMRAP of
90 box jumps (24")

September 19, 2010

Crossfit WOD:

"Coe"

10 rounds of the following in 18:40:

10 thrusters (75#)
10 ring push-ups

Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device. He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover.

September 18, 2010

Crossfit WOD:

4 rounds:

Row 500m
3 min rest

1:32, 1:35, 1:38, 1:39

September 17, 2010

Crossfit WOD:

Strength:

Shoulder press 5-5-5-5-5-5 (115#, 125#, 130#, 125#, 120#, 115#)

metcon:

10-9-8-7-6-5-4-3-2-1 rep rounds of the following:

Hang squat cleans (115#)
Burpees

Time: 16:47

September 16, 2010

Crossfit WOD:

Overhead squat (5-5-5-5): 95, 115, 115, 120

Hurt back (center muscles, along the spine)

September 15, 2010

Crossfit WOD:

"Linda"
10-9-8-7-6-5-4-3-2-1 rep rounds of the triplet:
Deadlift: 150% of bodyweight (195) (scaled from 292 to 225)
Bench press: 100% of bodyweight (scaled from 195 to 155)
Clean: 75% bodyweight (scaled from 146 to 115)

Time: 18:59

Can't imagine going too much heavier on the deadlifts. Could have gone heavier on the bench. Could have added maybe 10lbs to the cleans.

Update 9/21: Next time will go for 255 DL, 175 BP, 125 clean

September 13, 2010

Crossfit WOD:

Front squat 10-10-7-7-5 (95-115-125-135-155)

"Helton":

3 rounds in 37:58
800m run
30 dumbbell squat cleans (30#)
30 burpees

Bad nights sleeps, really tired this morning = super tough workout

U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, GA, assigned to the 6th Security Forces Squadron at MacDill Air Force Base in Tampa, FL, was killed September 8th, 2009, while on a mission near Baghdad, Iraq, when an improvised explosive device detonated near his vehicle. Helton is survived by his mother, Jiffy Helton.

September 12, 2010

Crossfit WOD:

"Fight Gone Bad"

Three rounds of:

Wall-ball, 20 pound ball, 10 ft target (Reps in 1 min)

Sumo deadlift high-pull, 75 pounds (Reps in 1 min)

Box Jump, 24" box (Reps in 1 min)

Push-press, 75 pounds (Reps in 1 min)

Row (Calories)

Rest (1 min)


In this workout you move from each of five stations after a minute. The
clock does not reset or stop between exercises. This is a five-minute
round from which a one-minute break is allowed before repeating. On
call of "rotate", the athletes must move to next station immediately
for best score. One point is given for each rep, except on the rower
where each calorie is one point.

Score:
WB: 26-29-25
SDHP: 18-20-16
Box: 17-17-15
PP: 24-22-22
Row: 16-15-17
Totals: 101+103+95=299

September 11, 2010

Crossfit WOD:

"Fran" in 6:57

21-15-9
95# thrusters
pullups (butterfly kipping)

(hungover and didn't warm up)

September 10, 2010

Paddled MD lines at 2.34 with Mike Hodge

September 9, 2010

Crossfit WOD:

Strength:

Deadlift 3-3-1-1-1-1-1:

225-245-295-315-335-345-355

Metcon:

"Severin" modified (19:22)
50 lat pulldowns
100 pushups
1 mile run (right knee hurt)

U.S. Army Sergeant First Class Severin W. Summers III, 43, of Bentonia, Mississippi, assigned to the 2nd Battalion, 20th Special Forces Group (Airborne), headquartered at Jackson, Mississippi, died August 2, 2009 in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command wire improvised explosive device. Summers is survived by his wife Tammy Fraser and his daughters Jessica, Shelby & Sarah.

September 8, 2010

Crossfit WOD:

Strength:

Clean and jerk 5-5-3-3-1-1-1-1-1-1-1:
95, 95, 115, 115, 135, 145, 155, 165, 165, 170, 175

metcon in 13:01:

100 feet walking lunges
21 inverted rows
21 sit-ups
100 feet walking lunges
18 inverted rows
18 sit-ups
100 feet walking lunges
15 inverted rows
15 sit-ups
100 feet walking lunges
12 inverted rows
12 sit-ups
100 feet walking lunges
9 inverted rows
9 sit-ups
100 feet walking lunges
6 inverted rows
6 sit-ups

September 7, 2010

Crossfit WOD:

Strength:

Back squat 7-7-5-5-3-3-3 (185-185-195-195-225-225-245)

metcon:

21-15-9 in 12:02 (plus 6 wall balls - miscounted on 2nd set)

Wall ball 18#
Kettle bell swings (55#)
Box jumps 24 inches
Burpees

(Left knee feels injured)

September 5, 2010

Crossfit WOD:

5 rounds in 11:37

250m row
10 hang power cleans (65#)
10 burpees

September 4, 2010

Crossfit WOD:

12 min AMRAP

6 clean and jerk (95#)
12 pullups
18 box jumps (24")

Completed 4 rounds + 6 C/J

September 3, 2010

Crossfit WOD:

Split Jerk (3-3-1-1-1): 95, 115, 135, 145, 155, 160)

Ring dip practice

September 2, 2010

Crossfit WOD:

"AdamBrown" - scaled the weight down and it still crushed me

2 rounds in 32:12:
24 reps deadlift (165# first round, 185# second round)
24 box jumps (24")
24 wall ball shots (18lb)
24 bench press (135#)
24 box jumps (24")
24 wall ball shots (18lb)
24 cleans (95#)

Navy Chief Special Warfare Operator (SEAL) Adam Lee Brown, 36, of Hot Springs, Arkansas, was killed on March 17th, 2010 in Komar Province, Afghanistan, in a battle against heavily armed militants. He is survived by his wife, Kelley, two children, Nathan and Savannah, and by his parents.

August 31, 2010

Crossfit WOD:

Clean 7-7-7-7 (115, 115, 125, 125)

21-18-15-12-9-6-3 rep rounds of the following in 7:32
Sumo deadlift high pulls (55#)
Push jerk (55#)

then

Ring dip practice

August 30, 2010

Crossfit WOD:

Deadlift 7-7-7-7 (225, 225, 245, 245)

5 rounds in 21:07:
Run 400m
15 kettlebell swings (55#)
15 burpees

August 28, 2010

Crossfit WOD:

20 rounds in 21:18:
5 pullups
10 pushups
15 squats

August 27, 2010

Crossfit WOD:

Sumo deadlift high pulls 5-5-3-3-3-3 (115, 115, 125, 125, 135, 135)

AMRAP in 10 minutes:

7 box jumps (24")
7 burpees

Completed 9 rounds (lame!)

Afternoon:
2k on rowing machine: 6:57

August 25, 2010

Crossfit WOD:

Clean 3-3-3-3 (115, 125, 135, 145)

then

"Chief"
5 rounds, 3 min AMRAP of the following:
3 cleans (95)
6 pushups
9 squats

Did 4 rounds each time

August 24, 2010

Crossfit WOD:

“Diane”

21-15-9 reps for time (5:29):

Deadlift (185#)
Pushpress 85# (instead of handstand pushups)

then

100 situps (3:52)

August 23, 2010

Crossfit WOD:

21-15-9 in 7:06:
Bench press (135#)
Pullups

August 21, 2010

Crossfit WOD:

Back squat 5-5-5-5-5 (195, 225, 225, 225, 225)

"Elizabeth" - 8:32
21-15-9
115 pound Power cleans
Dips (no ring dips)

August 20, 2010

Crossfit WOD:

“Helen, Karen, and Karen’s Loser Boyfriend” - from Crossfit MC

3 rounds in 23:56
400m run
21 Kettlebell swings (40#)
12 pullups
50 wallballs (9#)
15 dumbbell push press (40#)

August 18, 2010

Crossfit WOD:

10 rounds in 8:37:

10 push press (75#)
10 situps

August 17, 2010

Crossfit WOD:

Deadlift 3-3-3-3 (225, 275, 315, 315)

Weighted pullups 3-3-3-3-3-2 (25, 30, 35, 40, 50, 60)

August 16, 2010

Crossfit WOD:

Three rounds for time of:
30 Wallball shots, 20 pound ball (10.5 foot target)
75 pound Squat snatches, 30 reps (movement initiates with barbell below the knees)

Substitutions:
30 wallballs (9#)
30 squat snatch (55#)

did 3 rounds in 16:17

August 15, 2010

Crossfit WOD:

100 pushups for time (4:38)

August 13, 2010

Crossfit WOD:

3 rounds in 19:50
25 wall ball shots (18#)
25 push press (65#)
25 KB swings (55#)
25 box jumps (24")

August 12, 2010

Crossfit WOD:

40 burpees
30 deadlifts (155#)
30 burpees
20 deadlifts
20 burpees
10 deadlifts
10 burpees

time: 15:44

August 10, 2010

Crossfit WOD:

Rowed 10k in 18:43

August 7, 2010

Crossfit WOD:

20 rounds in 20:41:
5 pullups
10 pushups
15 squats

August 6, 2010

Did introductory class at Crossfit Bethesda

As many rounds as possible in 8 minutes:
Row 150m
10 thrusters (45#)
10 burpees

Did 4 rounds!!

Little falls (2.7) with Mike and Drew

August 5, 2010

Crossfit WOD:

"Bear" Complex
5 rounds (95#, 105#, 115#, 115#, 120#) of the following:

7 sets of:
Power clean
Push press
Back squat
Push press

Goals:
During a set: No rest on the ground, rest only with barbell in hands
Take ~2min rest between rounds

Rested once during the 3rd, 4th, and 5th round

August 4, 2010

Mountain biking at Shaeffer Farm

August 3, 2010

Gate workout at the Feeder canal: resistance paddling with 4 tennis balls; technique/stroke work

Crossfit WOD:

In 15:59:

10 Kettlebell Swings (55#)
5 Box Jumps (24")
1 Squat Clean Thruster (135#)
15 Kettlebell Swings
10 Box Jumps
2 Squat Clean Thrusters
20 Kettlebell Swings
15 Box Jumps
3 Squat Clean Thrusters
25 Kettlebell Swings
20 Box Jumps
4 Squat Clean Thrusters
30 Kettlebell Swings
25 Box Jumps
5 Squat Clean Thrusters

August 2, 2010

Gate workout at Feeder canal: 15 minutes resistance (4 tennis balls) plus 5 loops, 3 min each, 20 sec rest between

Crossfit WOD:
"DT"
5 rounds in 7:18:
12 deadlifts (95#)
9 hang power cleans (95#)
6 push jerks (95#)

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

August 1, 2010

MD Lines of Great Falls (2.68) with Mike and Adam. Felt sketched, ran Pummel 3 times, the rest only once.

Crossfit WOD:
20 rounds in 25:40:
5 pullups
10 pushups
15 squats

July 30, 2010

Crossfit WOD:

Snatch practice

7 rounds in 11:19:
3 snatch (95#)
5 burpee pullups

July 29, 2010

Gate workout at the feeder with Scott (7 x 3 min loop, 20 sec rest between)

Bicycle 13 miles to work

July 28, 2010

Crossfit WOD:

As many rounds as possible in 20 minutes:
5 deadlifts (185#)
7 kettlebell swings (55#)
10 situps

Completed 12 rounds. Combining the deadlifts and KB swings is too taxing on the back during the workout. Won't repeat this one!

July 27, 2010

Feeder canal workout (technique and 2 large loops)

Crossfit WOD:
Back squat 7-7-7-7-7 (185#, 205#, 205#, 205#, 185#)

then

5 rounds in ~15 min

25 lat pulldowns 110#
25 pushups
100 foot overhead plate carry 45#

July 26, 2010

5K row in 19:10

July 24, 2010

2010 Upper Yough Race - 38:42, 2nd place K-1 short boat class

July 23, 2010

Upper Yough with Mike, Jesse, Scotty P

July 22, 2010

Crossfit WOD:

3 rounds in 16 min
20 kettlebell swings (55#)
40 push presses (65#)
60 squats

July 21, 2010

Crossfit WOD:

16 rounds in 30 minutes:
Deadlift 5 reps body weight (195#)
13 situps
9 box jumps (24")

July 20, 2010

Attainment from Angler's to Portage.

July 19, 2010

Bench pyramid (135-205-135)
Bicep pyramid (50-75-50)
Dips 15-8-4-3

July 18, 2010

Gate workout at the feeder canal

July 16, 2010

Crossfit WOD:

Jump rope warm up

3-3-3-3-3 clean and jerk (135#, 145#, 145#, 150#, 150#)

then

50 foot walking lunges
10 burpees
50 foot walking overhead carry of 45# plate
10 dips
10 squats on bosu ball with 45# plate
50 foot walking overhead carry of 45# plate
10 burpees
50 foot walking overhead carry of 45# plate
10 dips
10 squats on bosu ball with 45# plate
50 foot walking lunges
10 burpees
50 foot walking carry of 45# plate
10 dips
10 squats on bosu ball with 45# plate
50 foot walking lunges
10 burpees

July 15, 2010

Gate workout at the feeder canal

July 14, 2010

Crossfit WOD:

5 rounds in 11 min
15 deadlifts (135#)
15 box jumps (18")
15 pushups

July 13, 2010

Gate workout at the feeder canal with new Galasport Toro

July 12, 2010

Getting over wicked stomach flu and double ear infection I got at the beach (OBX) last week.

Crossfit WOD:
30 situps
25 Lat pulldown
25 Bench press
25 Dead lift
25 Shoulder Scarecrow on bosu
25 Bicep curl
25 Tricep kickback
30 Situps
25 Squats
25 Shoulder Presses
25 Incline Barbell chest flies
25 Seated Cable rows
25 Hang power cleans
30 situps
15 Lat pulldown
15 Bench press
15 Dead lift
15 Shoulder Scarecrow on bosu
15 Bicep curl
15 Tricep kickback
30 Situps
15 Squats
15 Shoulder Presses
15 Incline Barbell chest flies
15 Seated Cable rows
15 Hang power cleans

July 6, 2010

Crossfit WOD:

100 clean and jerk with dumbbells (first 40 reps @ 40#, then switched to 30# for last 60 reps)

July 2, 2010

Upper Yough (2.1) with Dave Collins and Eric Johnson

July 1, 2010

Attainment from Anglers to Portage

Crossfit WOD:
15 shoulder press 95#
15 push press 105#
15 push press 105#
5 lat pulldown 160#
5 lat pulldown 170#
5 lat pulldown 170#
5 lat pulldown 180#
5 lat pulldown 180#

June 30, 2010

Crossfit WOD:

Warm-up: Jump-rope practice

21-15-9
Bench press (155#)
Inverted situps

June 29, 2010

Attainment from Anglers to Wet Bottom

Crossfit WOD:

Warmup: Jump rope practice

5x5 back squats (205#, 215#, 215#, 215#, 225#)

June 28, 2010

Crossfit WOD:
Warmup: Jump rope practice ~10 min

Push press 5x5 @ 115#, 135#, 135#, 145#, 150#

40 Basterds (burpee with lateral jump over barbell)
30 Deadlifts (185lbs)
30 Basterds
20 Deadlifts (185lbs)
20 Basterds
10 Deadlifts (185lbs)

June 27, 2010

Crossfit WOD:

7 rounds in 25 min
10 pullups
20 pushups
30 squats

June 25, 2010

Crossfit WOD:

"Elizabeth" - modified (no ring dips) - in 9 minutes

21-15-9
115# power cleans
Dips

June 24, 2010

Crossfit WOD:

10 rounds in 9 minutes:
25 foot weighted rope pull (~80#)
10 pushups

then

100 back squats (4 sets of 25 @ 95#)

June 23, 2010

Crossfit WOD:

3 rounds in 7 min
15 reps 35lb dumbbell thrusters
30 inverted situps

then

21-15-9 shoulder presses (95#, 105#, 110#)

then

15-10-5 lat pulldowns (130#, 140#, 150#)

June 22, 2010

Crossfit WOD:

Deadlift 1-1-1-1-1 (215#, 275#, 295#, 315#, 325#)
Bench press 5-5-5-5-5 (185#)
50 knees to elbows

June 21, 2010

Crossfit WOD:

5 rounds in 18 min:
50 feet walking lunges
21 burpees

June 20, 2010

Evening attainment from Anglers to Portage (level 3.1)

June 18, 2010

Crossfit WOD:

5x5 back squats (185#, 205#, 225#, 225#, 235#)

Afternoon: Little Falls (3.2) with Drew Schaumber

June 17, 2010

Crossfit WOD
5 rounds in 32 minutes:
7 push press (135#)
7 knees to elbows
7 deadlifts (215#)
7 burpees
7 kettlebell swings (50#)
7 pullups

June 15, 2010

Crossfit WOD:

10 rounds of the following:

10 deadlifts (135#)
10 bench press (135#)
10 lat pulldowns (130#)

June 14, 2010

Crossfit WOD:

21 power cleans (95#)
15 power cleans (115#)
9 power cleans (115#)
50 situps
10 hanging power cleans (95#)
15 hanging power cleans (65#)

June 13, 2010

Crossfit WOD:

20 min overhead Slosh Pipe (90 sec on, 90 sec off)

June 12, 2010

Crossfit WOD:

15 rounds in 22 min:
5 pullups
10 pushups
15 squats

June 11, 2010

Upper Yough with Mike and Anton. Level was 2.1. Missed boof at National Falls and got beatdown for a bit.

June 9, 2010

CrossFit WOD:
5x5 split jerk (135, 135, 135, 145, 145)
50 box jumps (24")
100 russian twists (12 lb ball)
50 wall ball shots (12 lb ball)

June 8, 2010

Attainment from Angler's to Rocky and back

Crossfit WOD:
4 rounds:
15 bench press (135#)
15 dips
10 pullups
then..
50 situps

June 7, 2010

Crossfit WOD:

21-15-9 reps

85lb push press

Knees to elbows

85lb deadlift

Burpees

40lb Kettlebell Swings

Rest 10 min

5x5 Back squat (185, 185, 195, 195, 205)

June 6, 2010

Paddled O-deck (3.55) - awesome level - down to Anglers
5x10 pullups

June 4, 2010

Crossfit WOD:

50 situps on swiss ball
Deadlifts 5x5 (185, 205, 225, 225, 275)
30 situps

Paddle: GFVA>Anglers>GFVA

June 3, 2010

Crossfit WOD:

25 pushups

30 squats

75 power snatches (50#)

75 pushups

20min elliptical

June 2, 2010

Attainment from Anglers to Rocky Island

Crossfit WOD:

4 rounds

40-24" step-ups

10-24" box jumps

12 hang squat clean (85#)

June 1, 2010

Attainment from Anglers to Rocky Island.

Crossfit WOD:

5x5 shoulder press (115#, 95#, 95#, 95#, 95#)