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.