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.