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.