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