October 20, 2011

Have been doing some WODs and some paddling, but too lazy to log it.

Kayaked at Rocky island in the rain last evening with Drew and Stro. Drew is moving to South Carolina today. Sucks he's leaving town!

Had a great WOD today:

"Cindy" with a 20 pound weighted vest:

As many rounds as possible of the following in 20 minutes:

5 pull-ups

10 push-ups

15 air squats

Completed 15 rounds + 5 pull-ups and 8 push-ups

October 9, 2011

10 rounds of Cindy in 11:15:

5 pull-ups

10 push-ups

15 squats

October 7, 2011

Kayak Big Sandy river with Mike and Drew, level was 5.6. Walked Big Splat.

October 6, 2011

Took a few weeks off from recording my kayaking and Crossfit workouts...now back at it:

For time:

Run 800m
30 Wallball Shots, 20 pound ball
30 Hang power cleans, 75 pounds
30 Box jumps, 24 inch box
30 Kettlebell Sumo-deadlift high-pull, 55 pounds

30 sit ups
30 Burpees
30 Push Press, 75 pounds

30 KB swings, 55 pounds

30 pushups

Run 800m

Time: 24:47

September 16, 2011

Deadlift 5-3-1

335

385

425

then

4 rounds for time with a single 35 pound kettlebell, switching arms each round:

5 turkish get-ups

10 snatches

15 overhead squats

20 swings

Time: 17:55

September 15, 2011

Shoulder press 5-5-5-5

95

115

125

135

then

50-40-30-20-10

Squats

45 pound shoulder press

Ab-mat sit-ups

Time: 15:52

September 13, 2011

Snatch 3-3-3-3-3-3

75

85

95

105

115

120

For time:

21-15-9

Kettlebell swings

Burpees

Time: 5:28

September 12, 2011

Back squats 5-5-5-5-5

185

205

225

245

255

then

5 rounds for time:

185 pound deadlift, 15 reps

400m run

15 box jumps (24")

Time: 19:30

September 11, 2011

"Coe"
10 rounds for time:
10 thrusters, 95 pounds
10 ring pushups

Time: 23:20

September 9, 2011

Resting 60 seconds between sets:
 Deadlift 2-2-2-2-2-2-2-2-2-2
375
385
385
395
405
385
385
375
375
335
335

Compare to December 7, 2010

September 8, 2011

For time:

25 Walking lunge steps
20 Strict Pull-ups (sub for regular kipping pullups)
50 Box jumps, 24 inch box (sub. for 20 inch box)
60 Jump-ropes (sub for 20 Double-unders)
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 1.5 pood (sub for 2 pood)
30 Sit-ups
20 Hang squat cleans, 30 pound dumbbells (sub for 35 pound dumbbells)
25 Good Mornings with 25 pound plate (sub for Back extensions)
30 Wall ball shots, 20 pound ball
20 Strict Pullups (sub for 3 Rope climb ascents)

Time: 20:05 (compare to April 24, 2011 - Time: 20:48)

September 6, 2011

10-9-8-7-6-5-4-3-2-1 rep rounds:
75 pound kettlebell swing
Burpees

Time: 7:53

Front squats 3-3-3-3
135
160
185
155
135

Bad form, need to work on technique
Pulled something in my groin

September 5, 2011

Weighted ring dips 3-3-3-3-3
20
30
35
20
20

then

15-12-9-6-3 rep rounds for time:
135 pound power cleans
Bar facing burpees

Time: 10:12

September 4, 2011

"Nancy"

5 rounds for time:
Run 400m
95 pound overhead squat, 15 reps

Time: 13:08

September 3, 2011

“31Heroes”

AMRAP 31 Min (As Many Reps As Possible)
8 Thrusters 115 pounds
6 Rope Climbs (15 ft. ascent)
11 Box Jumps (30 inch)

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.

Score – Total # of reps

Completed wit Lisa Stephenson at Crossfit Montgomery County, 130 reps

September 1, 2011

Weighted pullups 3-3-3-3-3
45
55
65
70
75
then 1 rep PR max attempt at 95, fail!

Weighted dips 1-1-1-1-1 (never done them before)
45
55
65
75
95 (PR)

August 31, 2011

Squat practice

Bench press 5-5-5-5-5
155
175
195
195
185

Eight rounds for max reps of:
75 pound Push press, 20 seconds
Rest 10 seconds
Jumping alternating lunge, 20 seconds
Rest 10 seconds

Push press = 107 reps; Lunge = 122 reps

August 30, 2011

"Crossfit Total"

Back squat, 1 rep max: 295
Shoulder Press, 1 rep max: 165 (PR)
Deadlift, 1 rep max: 445 (PR)

August 28, 2011

Morning:

9 rounds for time:
10 wall balls
10 pullups

Time: 16:19

Afternoon:

5 rounds for time:
135 pound squat clean, 3 reps
20 burpees

Time: 14:47

August 27, 2011

15 mile run in 2:20

August 25, 2011

Bench press 5-5-5-5-5
135
155
165
175
135

August 24, 2011

Five rounds for time of:
185 pound Deadlift, 15 reps
15 Toes to bar

Time: 11:16

August 23, 2011

Shoulder press 5-5-5-5-5:
115
135
140
135
135

then

5 rounds for time:
120 jump-ropes (substitute for 40 double unders)
30 box jumps
20 KB swings (55 pound)

Time: 21:31

August 22, 2011

"Isabel"

30 snatches for time (used 115 pounds)

Time: 2:57

August 21, 2011

Ran 13 miles - sore! tired! stomach cramps last 3 miles!

August 19, 2011

Muscle up practice - got FIRST muscle up

August 17, 2011

Run 6 miles

August 16, 2011

7 rounds for time:

60 pound kettlebell swing, 20 reps
40 yards sprint up hill
135 pound power clean, 5 reps
run down hill

On last round, carry kettlebell up hill before doing cleans

Time: 18ish min

August 12, 2011

Crossfit WOD:

"Gator"

Eight rounds for time of:
160 pound Front squat, 5 reps
26 Ring push-ups

Time: 27:29

Afternoon: 10 mile run

August 11, 2011

Crossfit WOD:

6 rounds for time:
Run 400 meters
295 pound deadlift, 5 reps

Time: 12:54

August 10, 2011

Crossfit WOD:

Overhead squat, 3 rep rounds:
135
140
145
150
155
160
165
170 (PR)

August 9, 2011

Crossfit WOD:

2011 CrossFit Games Masters Chipper:

10 Push press, 115 pounds (substitute for handstand push-ups)
20 Wall ball shots, 20 pound ball to 10' target
30 Toes-to-bar
40 Power cleans, 115 pounds (substitute for 135lbs)
50 Burpees
60 Sumo deadlift high-pull, 70 pound kettlebell (substitute for 75 pound barbel)

Time: 19:32

August 8, 2011

Grayson's Crossfit WOD:

2 rounds for time:
45 pound deadlift, 2 reps
10 box jumps, 12 inch box
10 burpees

Time: 2:42

August 8, 2011

Crossfit WOD:

4 rounds:
500m row
Rest 3 min

Times:
1:32
1:33
1:36
1:36

August 6, 2011

Crossfit WOD:

Squat clean and jerk, 2 rep rounds
95
105
115
135
145
155
165

then

10 rounds for time, wearing 20lb weighted vest:
5 pull-ups
10 push-ups
15 squats

Time: 13:33

August 5, 2011

Crossfit WOD:

10-9-8-7-6-5-4-3-2-1 rep rounds of the following for time:
80 pound kettlebell swing
Push-ups
18 inch box jump
Burpees

Time: 12:40

then

Back squat 5-5-5-5:
185
205
225
225

Front squat 5-5-5-5:
135
155
175
195
215

August 4, 2011

Crossfit WOD:

For time:

20 calorie Row
30 dumbbell thrusters, 15 pound dumbbells
20 Toes to bar
30 Box jumps, 24" box
20 kettlebell Sumo-deadlift high-pulls, 60 pound kettlebell
30 Burpees
20 push presses, 105 pounds

Time: 11:33

August 3, 2011

Crossfit WOD:

Thrusters 5-5-5-5-5
115
135
145
150
155

then

3 rounds:
20 burpees for time
90 seconds rest

Times: 1:06, 1:01, 1:02

August 2, 2011

Kayak attainment in green boat from Anglers to Horseshoe (portaged Portage rapid and O-deck)

Afternoon:

"McGhee"

30 min AMRAP:
275 pound deadlift, 5 reps
13 push-ups
9 box jumps

Completed 21 rounds + 5 DL and 13 push-ups

August 1, 2011

Crossfit WOD (NOT!!!)

3 rounds, 12-9-6 reps for time:

105 pound squat clean and jerk
Pullups
Ring dips

Super tired, dehydrated, and weak. Suffered through 1 round and quit. Hurt back again on last ring dip.

July 30, 2011

Kayak attainment in Green Boat from Anglers to Rodeo Zone.

Afternoon:

Weighted pull-ups, sets of 2 reps:
30
40
50
60
65
70
80 (PR)
90 (1 rep max attempt - PR)

July 29, 2011

Crossfit WOD:

Hang power clean 5-5-5-5
135
135
145
145

Metcon:

10-9-8-7-6-5-4-3-2-1 rep rounds for time:
Games pushups
Box jumps

Time: 3:49

Strength:

Deadlift 5-5-5
315
365
375

Afternoon: Kayak attainment in Green Boat from Anglers to Rodeo Zone.

July 28, 2011

Crossfit WOD:

"Jackie"

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

Time: 8:32 (Compare to May 1, 2011)

then

Weighted push-ups 1-1-1-1-1-1-1:
55
70
80
90
100
115
135

July 27, 2011

Crossfit WOD:

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings
12 Pull-ups

Time: 10:12

then

5 rounds for time:
145 pound bench press, 5 reps
145 pound power clean, 5 reps

Time: 3:17

July 26, 2011

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)

Time: 19:34 (compare to August 16, 2010)

July 23, 2011

Upper Yough Race, 3rd place in creek boat class.

July 22, 2011

Kayaked Upper Yough with Mike, Drew and Jesse

July 20, 2011

"Manion"

Seven rounds for time of:
Run 400 meters
115 pound Back squat, 29 reps

Time: 24:55 - Did all squats unbroken, should have done the prescribed weight (135#)

July 19, 2011

Crossfit WOD:

3 rounds for time
125 pound overhead squat, 10 reps
100 jump-ropes

Time: 6:00

July 18, 2011

Crossfit WOD:

"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Times:
4:58
5:14
5:23
5:31
5:57
Total (with rest): 39:07

July 16, 2011

Crossfit WOD:

For time:
21 Pull-ups
21 Push press, 95 pounds
18 Pull-ups
18 Push press, 95 pounds
15 Pull-ups
15 Push press, 95 pounds
12 Pull-ups
12 Push press, 95 pounds
9 Pull-ups
9 Push press, 95 pounds
6 Pull-ups
6 Push press, 95 pounds
3 Pull-ups
3 Push press, 95 pounds

Time: 12:54

July 15, 2011

Crossfit WOD:

6 mile trail run at Seneca Creek State Park

Front squat 1-10-1-20-1-30
185
155
205
135
230 (PR) - Did 1 rep, then went for a second rep and failed
105

Deadlift 3-3-3-3-10-10
315
375
405
405(f)
315
225

July 14, 2011

Crossfit WOD:

Three rounds for time of:
50 pound dumbbell Waiter walk, 100 meters, Right arm
30 Sit-ups (substitute for GHD situps)
50 pound dumbbell Waiter walk, 100 meters, Left arm
30 Back extensions

Time: 13:36

July 13, 2011

Morning: Kayak attainment from Anglers to Rodeo Zone

Afternoon:

"Filthy Fifty"

For time:
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
100 Jump-rope (substitute for 50 Double unders)

Time: 27:54

My daughter Piper ROCKS!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

July 12, 2011

Crossfit WOD:

Shoulder press 5-5-5-5-5-1-1
95
115
135
115
125
145
155(f)

July 11, 2011

Crossfit WOD:

Five rounds for time of:
Run 400 meters
145 pound Deadlift, 20 reps
20 Push-ups
145 pound Deadlift, 10 reps
10 Push-ups

Time: 19:22

July 9, 2011

Crossfit WOD:

"Small"

Three rounds for time of:
Row 1000 meters
50 Burpees
50 Box jumps, 24" box
Run 800 meters

Time: 54:36
Round 1 - 16:26
Round 2 - 19:13
Round 3 - 18:57

July 8, 2011

Kayak Upper Yough with Mike and Drew, level 2.1

July 7, 2011

Kayak attainment from Anglers to Rodeo Zone, level was 3.07

July 6, 2011

Kayak attainment from Anglers to Rocky Island, level was 3.1ish

Afternoon:

Strength:

Deadlift 3-3-3-3-5
315
365
375
385
315

Metcon
3 rounds
105 pound front squat, 12 reps
12 burpee pullups

Time: 7:11

July 5, 2011

Kayak attainment in Green boat from Anglers to Rodeo Zone, level was 3.13

Afternoon Crossfit WOD:

"Morrison"

50-40-30-20-10 rep rounds for time:
20 pound wall ball shots
24 inch box jump
55 pound kettlebell swings

Time: 28:49

July 4, 2011

Crossfit WOD

For time:
Run 800 meters
95 pound squat snatch, 30 reps
Run 800 meters

Time: 12:37

July 3, 2011

Kayak little falls with Mike and Jesse

Crossfit WOD

95 pound squat clean thrusters, 10-10-10
135 pound squat clean thrusters, 5-5-5
185 pound dead lift, 10-10-10

July 1, 2011

Run: 9.2 miles from Friendsville to Sang Run (put-in for Upper Yough): Time 1:25

Kayak: Upper Yough solo in Dagger Green boat (first time down), level was 2.1

June 30, 2011

Kayak - ran little falls in Dagger Green Boat with Mike Hodge. Level was 3.2ish

June 29, 2011

Crossfit WOD:

Strength:

Push press 5-5-5-5-5
135
145
155
165
170

Metcon:

"Nate" - 20 min AMRAP
4 strict pullups
4 ring dips
4 shoulder press, 95 pounds
8 kettlebell swings, 70 pounds

Completed 10 rounds. Working with the heavy KBs was hard, but a great workout.

June 28, 2011

Crossfit WOD:

Deadlift 3-3-3-3-3-3:
315
335
355
375 (f)
355
315

Lower back feeling tight

Metcon:

5 rounds for time:
50 jumprope
25 wallballs

Time: 9:39

June 27, 2011

Crossfit WOD:

"Badger"

3 rounds for time:
95 pound squat clean, 30 reps
30 pullups
Run 800 meters

Time: 41:34 (very hard)

June 26, 2011

Mellow 3 mile hike with the kids at Seneca Rocks, WV

June 24, 2011

Crossfit WOD:

Strength:

Overhead squat 1-1-1-1-1-1
135
145
150
155
155
160

Bench press 3-3-3-3-3
205
205
195
200
205

Metcon:

15 min AMRAP
155 pound deadlift, 9 reps
12 games pushups
15 box jumps, 24" box

Completed 9 rounds plus 7 deadlifts. Compare to March 31, 2011.

then

250 squats for time: 9:20

June 22, 2011

Crossfit WOD:

5 rounds:
10 dumbbell deadlifts, 50 pound dumbbells
10 pushups
10 situps

Time: ??

June 21, 2011

At W hotel in Chicago:

Ran 32 flights of stairs 3 times

then

3.5ish mile run along Lake Michigan!

June 20, 2011

Crossfit WOD:

5 rounds For time:
15 Hang squat cleans, 25 pound dumbbells
Run 400 meters
15 Burpees

Time: 23:15

(at W Hotel, Chicago, IL)

June 19, 2011

Crossfit WOD:

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Time: 5:31 (PR)

June 17, 2011

Crossfit WOD:

Snatch practice and snatch balance practice up to 105 pounds. Watched Burgener video working with Austin Mallelo on snatches, learned something, and applied it: Slow pull from deadlift position, pause just above knees, hard second pull to catch in deep squat position, pause, into overhead squat.

then:

For time:
225 pound deadlift, 21 reps
50 squats
105 pound push press, 21 reps
225 pound deadlift, 15 reps
50 squats
105 pound push press, 15 reps
225 pound deadlift, 9 reps
50 squats
105 pound push press, 9 reps

Time: 11:05

June 16, 2011

Crossfit WOD:

Strength:

Front squat 5-5-5-5-5:
135
155
175
185
195

Metcon:

2011 CrossFit Games Regional Workout 6

For time:
Row 20 calories
30 Burpees
30 pound Two-arm dumbbell ground-to-overhead, 40 reps
50 Toes to bar
100 foot Walking lunge with 45lb plate held overhead
150 foot Sprint

Time: 19:27

June 14, 2011

Crossfit WOD:

"Moon"

Seven rounds for time of:
35 pound dumbbell Hang split snatch, 10 reps Right arm
5 weighted pullups (10 pounds) - substitute for 15 foot rope climb
40 pound dumbbell Hang split snatch, 10 reps Left arm
5 weighted pullups (10 pounds) - substitute for 15 foot rope climb

Time: 26:58 (at Hard Rock Hotel gym in Las Vegas)

June 6, 2011

Crossfit WOD:

For time:
100 jumping pullups
100 kettlebell swings, 1 pood
200 jump ropes
75 pound overhead squat, 100 reps

Time: 24:08

June 5, 2011

Run 7 miles (sloooooow)

June 3, 2011

Crossfit WOD:

21-15-9 reps for time:
255 pound deadlift
24 inch box jump

Time: 6:08

Afternoon: Kayak at the Upper Yough with Mike, Doug English, Jesse, Pete Morey, Colin (?). Level was 2.2. Mike and Jesse double pinned at Time Warp!

June 2, 2011

Kayak: attainment from Anglers to Rocky...level was 4.2 GREAT surfing!

June 1, 2011

Crossfit WOD:

For time:
1000m run
115 pound push press, 30 reps (substitute for hand stand push ups)
1000m row

Time: 11:22

May 31, 2011

Crossfit WOD:

"Murph"

For time:
Run 1 mile (treadmill)
100 pull ups
200 push ups
300 squats
Run 1 mile (treadmill)

Partitioned Pull ups etc as 20 sets of 5-10-15

Time:35:41 (PR)

Notes: Resting yesterday helped alot. Also running on treadmill makes it alot easier.

May 29, 2011

Kayak Upper Yough with Dan, Drew, Dave, Eric, Stro. Level was 2.4. A bit beefy but very manageable.

May 28, 2011

Run 7 miles

May 27, 2011

Kayak attainment from Anglers to Rocky for some surfing. Level was 4.5

May 26, 2011

Crossfit WOD:

"Elizabeth"

21-15-9 reps for time

135 pound power clean
Ring dips

Time: 8:07

Felt very tired this morning, 4 nights in a row of bad sleep.

May 25, 2011

Crossfit WOD:

5 rounds for time:
95 pound thruster, 15 reps
15 burpees

Time: 16:59

May 24, 2011

Kayak at center chute before work, level was 5.6...great level, good fun!

May 23, 2011

Crossfit WOD:

7 rounds for time:

70 jump ropes
1 squat snatch

Time: 8:43 (Snatches: 115, 115, 115, 115, 125, 125, 125)

May 22, 2011

Kayak with Dan and Mike, up canal, down gorge, level was 6.7

Afternoon: Run 4 miles

May 21, 2011

Run 4.5 miles

May 20, 2011

Crossfit WOD:

Weighted pullups, sets of 2 reps:
25
35
45
50
55
60
65
70
75
80 (f)

then

"Wimot" modified:

15 rounds for time:
10 dips
20 squats

Time: 21:45

May 19, 2011

Crossfit WOD:

5 min AMRAP:
225 pound deadlift, 3 reps
115 pound push press, 7 reps

completed 6 rounds plus 3 deadlifts and 6 push press

(sore from yesterdays double WOD)

May 18, 2011

Crossfit WOD:

Crossfit total:
Deadlift 435 (PR)
Back squat 315 (PR)
Push press 185 (PR)
Total: 935

then

20 min AMRAP
5 chest to bar pullups
10 wall balls (20 pound ball)
15 kettlebell swings (55 pound)

Completed 9 rounds plus 5 pullups, 10 wallballs, 3 KB swings

May 16, 2011

Run 4.5 miles in Philadelphia (there for conference)

May 13, 2011

Crossfit WOD:

5 rounds, not for time:
135 pound overhead squat, 5 reps
10 toes to bar
30 pound dumbbell hang squat cleans, 15 reps
20 double unders (did mix and match of double and singles)

Afternoon:

Mountain bike at Schaeffer Farm with Erik Thomas. Broke chain, ran back with bike.

May 12, 2011

Kayak attainment solo from Anglers to Rocky, level was 4.2

May 11, 2011

Morning kayak attainment from Anglers to Rocky with Mike, level was 4.4

Afternoon:
75 pound thrusters, 15 reps, 5 sets
225 pound deadlift, 15 reps, 5 sets

May 10, 2011

Crossfit WOD:

21-15-9 rep rounds of the following:
Box jumps (24 inch box)
75 pound power snatch
Chest to bar pullups

Time: 13:17

Did workout at Ballys, fell when doing C2B pullups during the second round (bar was not secured on the squat rack)...ouch! Lost time after the fall, and was tentative during remainder of workout.

then

Power cleans: 3-3-3-3-3
135
145
155
165
135

May 9, 2011

Kayak attainment from Anglers to Wet Bottom, level was 4.7ish

May 8, 2011

Run 4.5 miles (home to Bethesda via back road, back on Bradley)

May 7, 2011

Crossfit WOD:

"Murph"

For time:
1 mile run
100 pull ups
200 push ups
300 squats
1 mile run

Time: 43:40

Partitioned pullups etc as follows:
5 rounds at 10, 20, 30
10 rounds 5, 10, 15

May 6, 2011

Crossfit WOD:

"Jack"

20 min AMRAP

95 pound Push press, 10 reps
10 Kettlebell Swings, 1.5 pood
10 Box jumps, 24 inch box

Completed 10 rounds + 10 push presses + 10 KB swings (compare to January 3, 2011)

May 5, 2011

Crossfit WOD:

Front squat 5-5-5-5-5
155
175
195
205
215

Thrusters
3 at 135
3 at 135
3 at 135
10 at 95
15 at 95
10 at 95

May 4, 2011

Crossfit WOD:

In honor of "Jeremy"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Overhead squats
Burpees

Time: 6:12

then

Push presses 5-5-5
135
145
150

May 2, 2011

Crossfit WOD:

Back squats to seated bench, 5-5-5-5-5
185
205
225
245
265

then

5 rounds for time:
15 ring rows
135 pound bench press, 15 reps
135 pound back squat, 15 reps

Time:
16:18

May 1, 2011

Kayak: Sandy Beach to Anglers, level was 7.2. Meaty beatdown rides in Corner hole, though I was not very aggressive.

afternoon:

"Jackie"

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

Time: 8:38

April 30, 2011

Crossfit WOD:

Squat snatch practice. 3-3-3-3-3 Did good reps at the following weights:
95
105
105
115
115

then

"Moore"

Complete as many rounds in 20 minutes as you can of:
20 foot monkey bar traverse (substitute for 15 ft Rope Climb, 1 ascent)
Run 400 meters
Max rep shoulder press, 115 pounds (substitute for Max rep Handstand push-up)

Completed 6 rounds

Evening: Adriane did first deadlifts ever, and crushed it!!

Started at 115 pounds (2 reps)
Jumped to 205 (fail)
Dropped to 195, nailed it 2 times!

April 29, 2011

Crossfit WOD:

Front squat 5-5-5-5-5
155
165
165
185
205

then

5 rounds for time:
15 wall balls, 15 pound ball (20 pounder was being used)
185 pound deadlift, 15 reps
24 inch box jump, 15 reps

Time: 13:36

April 28, 2011

CrossFit Games Open 11.6

Completed the following in 7 minutes:
95 pound Thruster, 3 reps
3 Chest to bar Pull-ups
95 pound Thruster, 6 reps
6 Chest to bar Pull-ups
95 pound Thruster, 9 reps
9 Chest to bar Pull-ups
95 pound Thruster, 12 reps
12 Chest to bar Pull-ups

then 115 pound thrusters, 5-5-5-5-5

April 27, 2011

Kayak Center chute with Mike and Drew, level was 5.7ish

April 26, 2011

Crossfit WOD:

Deadlifts!!
3 at 315
1 at 365
1 at 375
1 at 385
1 at 405
1 at 405
1 at 405
5 at 315
5 at 315

April 25, 2011

Crossfit WOD:

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Did not keep track of reps.

April 24, 2011

For time:

25 Walking lunge steps
20 Pull-ups
50 Box jumps, 24 inch box( sub for 20 inch box)
40 jump ropes (sub for 20 Double-unders)
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 60 pounds (sub for 2 pood)
30 Sit-ups
20 Hang squat cleans, 65 pounds (sub for 35 pound dumbbells)
25 Back extensions
30 Wall ball shots, 20 pound ball
15 pullups (substitute for 3 Rope climb ascents)

Time: 20:48

April 21, 2011

Back squat practice

5 min AMRAP of box jumps, completed 107

April 23, 2011

Kayak with Mike Hodge, Dave's waves down to Center Chute, level was 6.3

Crossfit WOD:

Row 2k in 6:48 (best since college!)

April 22, 2011

CrossFit Games Open 11.5

Complete as many rounds and reps in 20 minutes of:
115 pound Power clean, 5 reps (substitute for 145 pounds)
10 Toes to rings (substitute for Toes to bar)
15 Wall ball shots, 20 pound ball, 10 foot target

Completed 7 rounds plus 5 Power cleans and 10 Toes to bar

April 20, 2011

Morning:

Kayak at Dead Cow hole with Mike and Drew; level was 7.5ish

Squat Snatch 1-1-1-1-1-1
115
120
120
125
130
135
145(f)

135lb Overhead squat, 5-5-5 (most reps, pausing in squat position)

Afternoon:

4 mile trail run at Seneca Creek State Park

April 19, 2011

Crossfit WOD:

Three rounds for time of:
Run 100 meters
50 Games Push-ups
Run 100 meters
50 Sit-ups
Run 100 meters
50 Squats
Run 100 meters
50 Back extensions

Time: 35:28

April 18, 2011

Crossfit WOD:

"Hammer"

Five rounds, each for time, of:
135 pound Power clean, 5 reps
135 pound Front squat, 10 reps
135 pound Jerk, 5 reps
20 Pull-ups
Rest 90 seconds

Dropped weight to 95 pounds after 2nd set. VERY tired today. Too many hotdogs and beer over the weekend at the Nationals game. This WOD kicked my ass. Total time was 30:55.

Afternoon:
4.5 mile run

April 15, 2011

Crossfit WOD:

"Lynne" modified

5 rounds for max reps:
Games push-ups (substitute for body weight bench press)
Pull-ups

Round 1: 31, 22
Round 2: 20, 12
Round 3: 15, 12
Round 4: 15, 10
Round 5: 15, 10

then

3 mile run, slow

then

Kayak, playboating in Jackson Rock Star with Mike Hodge at Dead Cow. Level was 7.8?

April 14, 2011

Crossfit WOD:

Deadlift 1-1-1-1-1
225
315
385
405
425 (PR)

then

400m walking lunges

April 13, 2011

Crossfit WOD:

CrossFit Games Open 11.4

Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
120 pound Overhead squat, 30 reps
10 Muscle-ups

Modified as follows:

For time:
60 Bar-facing burpees
95 pound Overhead squat, 30 reps
5 pullups
5 ring dips
5 pullups
5 ring dips
5 pullups
5 ring dips
5 pullups
5 ring dips
5 pullups
5 ring dips
5 pullups
5 ring dips

Time: 14:35

April 12, 2011

Crossfit WOD:

From the Crossfit 321 affiliate, Brunswick, Maine:

4-12-11 WOD

power: hang power snatch 1-1-1-1-1
95, 115, 115, 95, 95 (then practice at 65)

then

strength: push press 2-2-2-2-2
135, 145, 155, 165, 175

then

for time:

25 pull-ups
50 games push-ups
75 sit-ups
100 squats

Time: 11:31

April 10, 2011

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, 20" box (Reps in 1 min)

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

Row (Calories)

Rest (1 min)

Round 1: 30, 25, 25, 28, 18 = 126
Round 2: 27, 20, 20, 20, 17 = 104
Round 3: 23, 20, 20, 21, 19 = 103
Total: 333 reps

Compare to September 12, 2010: 299 reps

afternoon:

Strength:

Overhead squat 3-3-3-3-3-3-7:
135
145
145
155
155
165 - PR - (f): completed only 2 reps
135

April 9, 2011

Run 11.8 miles in 1:40

April 8, 2011

Crossfit WOD:

Double under practice using new speed rope

Metcon:

CrossFit Games Open 11.3

Complete as many rounds and reps as possible in 5 minutes of:
135 pound Squat clean
135 pound Jerk

Completed 20 rounds plus 1 squat clean

then

Burpees, 2 min AMRAP: completed 31

then

Push press 3-3-3-3-3:
135
145
150
155
160

April 7, 2011

Non-crossfit WOD:

Bench press 2-2-2-2-2-2-2-2-2-2:
225-225-225-225-225-205-205-205-205-205

Afternoon:

Kayak attainment from Anglers to Rocky in slalom boat; surfing at Rocky. Level was 4.25. 68 degrees and sunny! Beautiful day on the river.

April 6, 2011

Crossfit WOD:

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Time: 21:41

Afternoon: 4.5 mile run

April 5, 2011

Crossfit WOD:

"Diane"

21-15-9 reps for time of:
225 pound Deadlift
Handstand push-ups

Time: 14:50 (did real handstand push-ups for the first time...very difficult!)

April 4, 2011

Crossfit WOD:

Power:

Squat snatch 3-3-3-3:

95, 105, 115, 120

Metcon:

5 rounds for time:

Run 400m
205 pound back squat, 5 reps

Time: 13:03

April 3, 2011

Cherry Blossom 10-mile run (with Rebeca Farrington and Doug Davidson): 1:40

5 sets of pullups to failure:
15 reps (not quite to failure)
12 reps
10 reps
10 reps
10 reps

April 1, 2011

1) Early Morning:

Thrusters 3-3-3-3-3-3:
95, 115, 115, 115, 120, 125

Push presses 5-5-5-5-7:
125-135-145-155-160(f)-135

2) Mid-morning:

4 mile run in ~29 minutes

3) Afternoon:

Kayak Attainment in Frankenstein from Anglers to Rocky Island with Mike and Drew. Level was 4.2ish. Tough attainment at Maryland Chute and Wet Bottom!!

March 31, 2011

Crossfit WOD:

Crossfit Games Open, 2011, Workout #2

15 min AMRAP
9 reps, 155 pound deadlift
12 pushups ("Crossfit Games" pushups: lifting hands off ground at the bottom)
15 box jumps, 24 inch box

Completed 8 rounds + 9 deadlifts and 9 pushups

Total score = 306 (one point for each rep)

March 29, 2011

Crossfit WOD:

For time:
75 Squats
50 Pull-ups
20 Ring dips
50 Squats
35 Pull-ups
15 Ring dips
25 Squats
20 Pull-ups
10 Ring dips

Time: 22:23

March 28, 2011

Crossfit WOD:

"Abbate"

Run 1 mile
105 pound Clean and jerk, 21 reps
Run 800 meters
105 pound Clean and jerk, 21 reps
Run 1 Mile

Time: 27:15

U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion.

March 27, 2011

Crossfit WOD:

Death by pullups, 11 rounds

March 26, 2011

Run 10.75 miles in 1:35

March 25, 2011

Crossfit WOD:

21-15-9 reps for time:

225 pound deadlift
95 pound overhead squat

Time: 5:59

compare to November 3, 2010: 9:53

March 24, 2011

Crossfit WOD:

Strength:

Squat clean 3-3-3-3-3-3

115, 125, 135, 145, 155(f), 135

Metcon:

5 rounds for time:

15 medicine ball cleans
15 wall ball shots, 20 pound ball, 10 foot target

Time: 11:00

March 23, 2011

Crossfit WOD:

For time:

70 burpees
60 situps
50 kettlebell swings, 60lb
40 pullups
30 push presses, 135lb (substitute for handstand push ups)

Time: 22:00

March 22, 2011

Crossfit WOD:

Strength:

205 pound Bench press 3-3-3-3-3-3-3-3

Metcon:

For time:

115 pound front squat, 10 reps
10 pull ups
Run 1/4 mile
115 pound front squat, 9 reps
9 pull ups
Run 1/4 mile
115 pound front squat, 8 reps
8 pull ups
Run 1/4 mile
115 pound front squat, 7 reps
7 pull ups
Run 1/4 mile
115 pound front squat, 6 reps
6 pull ups
Run 1/4 mile
115 pound front squat, 5 reps
5 pull ups
Run 1/4 mile
115 pound front squat, 4 reps
4 pull ups
Run 1/4 mile
115 pound front squat, 3 reps
3 pull ups
Run 1/4 mile
115 pound front squat, 2 reps
2 pull ups
Run 1/4 mile
115 pound front squat, 1 rep
1 pull up
Run 1/4 mile

Time: 29:17

March 20, 2011

Kayak attainment in Green boat from Anglers to Rocky Island, level was 4.5

March 19, 2011

Run 8.5 miles: First and last mile wearing 20lb vest

March 18, 2011

Crossfit WOD:

Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

Try to increase the load on each of the fifteen sets

OHS: 135, 140, 145, 150, 160 (PR)
FS: 165, 175, 185, 205, 230 (PR)
BS: 235, 255, 265, 275, 280

March 17, 2011

Morning: Run 6.5 miles with Emery on Capital Crescent trail (trailhead to DC line and back)

Afternoon:

Crossfit Games Open, 2011, Workout #1

10 min AMRAP:
30 jump ropes (substitute for 30 double unders)
75 pound power snatch, 15 reps

Completed 5 rounds plus 30 jumpropes and 10 power snatches

Total score: 265 (one point for each rep)

March 16, 2011

Crossfit WOD:

Behind the head split jerk 1-1-1-1-1-1-1-1

135, 155, 165, 175, 185, 195, 205, 210

March 15, 2011

Crossfit WOD:

Strength:

3-3-3-3-3 squat clean(95-115-125-135-145)

Metcon:

7 rounds for time
10 wall balls - 20 lb ball
10 pullups

Time: 9:50

I had to run between the wall ball area and the pull-up station for each round, adding about 10 seconds per round to the total time. Real time probably would have been closer to 8:50

March 14, 2011

Crossfit WOD:

For time:
Run 1 mile
100 back extensions
100 situps
Run 1 mile

Broke up the back extensions and situps into 5 sets of 20 reps each

Time: 23:10

March 13, 2011

Built patio - 8 hours of work

March 12, 2011

Built patio - 8 hours of work

March 11, 2011

Crossfit WOD:

12 min AMRAP:

175 pound bench press, 3 reps
185 pound back squat, 5 reps

Completed 14 rounds + 3 bench press

March 10, 2011

Crossfit WODs:

10 rounds:
Sprint 0.1 mile, rest 30 seconds

then:

4 rounds for time:
7 pullups
7 ring dips
185 pound deadlift, 15 reps
Walking lunge, 30 steps

Time: 14:54

March 9, 2011

Crossfit WOD:

3 rounds for time:
400m run
65 pound squat snatch, 15 reps
115 pound push press, 9 reps

Time: 16:23

March 8, 2011

Crossfit WOD:

Deadlift 3-3-3-3-3

315, 335, 345, 355, 365

March 7, 2011

Kayaked: Surfed center chute in Frankenstein, level was 6.4 or so. 40 minutes of paddling.

Afternoon:

4 mile run on treadmill in 32:30

Squat snatches:
12 reps at 75 pounds
10 reps at 80 pounds
8 reps at 85 pounds
6 reps at 90 pounds
4 reps at 95 pounds

March 6, 2011

Kayaked: O-deck to MD chute, back up to Rocky Island for some surfing. Level was 4.4

Crossfit WOD:

5 rounds for time:

500m row
60lb kettlebell swing, 20 reps

Time: 16:20

March 5, 2011

Built retaining wall: 10 hours of work

March 4, 2011

Dug trench for retaining wall: 75 min of work

March 3, 2011

Non-crossfit WOD:

Run 3.2 miles in 30 minutes

Shoulder press 5-5-5-5-5 (95, 100, 115, 125, 130)

Bench press 5-5-5-5-5 (185, 185, 165, 165, 175)

March 2, 2011

Crossfit WOD:

Run 3.1 miles in 30 minutes

Strength:

Overhead squat, 5-5-5-5-5-5:

95, 115, 120, 125, 130, 135

Metcon:

21-15-9
95 pound sumo deadlift high pull
95 pound overhead squat

Time: 9:03

Feeling wiped, still sick.

Afternoon: Kayak attainment from Anglers to just below Wet Bottom in Dagger Green Boat. Level was 5.4. Tough attainment! 70 minutes of paddling.

February 28, 2011

Run 4 miles in 33:33
Mile 1: 8:25
Mile 2: 8:11
Mile 3: 8:46
Mile 4: 8:10

Have a cold, not feeling well.

February 25, 2011

Crossfit WOD:

Snatch balance practice 3-3-3-3-3-3:

95, 105, 115, 115, 120, 120

Afternoon:

"Kelly"

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Time: 24:18

Started getting a cold today.

February 24, 2011

Attainment (mellow) with Mike Hodge from Anglers to Rocky island for some surfs. Level was 3.75.

February 23, 2011

Non-crossfit WOD:

12-10-8-4-12 Bench press (135, 155, 185, 205, 135)
12-10-8 Bicep curls (30, 35, 40)
12-10-8 tricep pulldowns
12-10-8 lat pulldowns (130, 150, 170)
12-10-8 bent over rows (95, 115, 135)
50-50-50 russian twists with 18lb ball
30-30-30 push-ups
8-8-8 dumbbell shoulder presses, 40 pound dubmbells
10-10-10 inverted situps

February 22, 2011

Non-crossfit WOD:

3 rounds x 10 reps of the following:

Back squat, 185 pounds
Ring dips
Power clean and jerk: 95, 105, and 115 pounds
Deadlift, 225 pounds
Overhead squat, 95 pounds

February 21, 2011

Run 6.5 miles

February 20, 2011

Kayak attainment from Anglers to Rocky Island (decent surfing!) - level was 3.74

February 18, 2011

Paddled at O-deck, level 3.74

February 17, 2011

Crossfit WOD:

"Eva"

5 rounds for time:
Run 800 meters
60lb kettlebell swings, 30 reps (substitution for 72lb KB)
30 pullups (did jumping pullups on the first set)

Time: 50:29. This is the hardest WOD I have done to date.

Afternoon: Paddled O-deck at 3.79

February 16, 2011

Crossfit WOD:

Run for 37 min with Emery Ford

Kayak attainment from Anglers to Rocky Island (3 good surfs), level was 3.8ish

February 15, 2011

Crossfit WOD:

Warmup: 10 min running on treadmill

Strength:

Five rounds of:

5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats

Increased the load for each exercise within each round.

Max loads: 60, 60, 70, 75

2 min AMRAP of burpees: 29 reps

February 14, 2011

Kayak: gate workout at the Feeder canal: 3min loops x 10 reps with 20 sec rest in between

February 13, 2011

Crossfit WOD:

Power clean and jerk: 1-1-1-1-1-1-1

155
160
165
170
175
185
190(f)
190(f)

I am getting tired of crossfit workouts, so I'm going to take a break this week and focus on kayaking/running instead.

February 12, 2011

Morning: Kayak at Great Falls, VA with Dan Caughey, level 3.7

Non-crossfit WOD:

Moved heavy flagstone for 1:14

February 11, 2011

Crossfit WOD:

Snatch balance practice

Run 5K in 21:15

Afternoon: Kayak at Anglers

February 10, 2011

Crossfit WOD:

"Wittman"

Seven rounds for time of:
1.5 pood Kettlebell swing, 15 reps
95 pound Power clean, 15 reps
15 Box jumps, 24" box

Time: 24:48 (dragging today!!)

February 8, 2011

Crossfit WOD:

Strength:

185 pound bench press, 7-7-7-7

Metcon:

"Ledesma"

Complete as many rounds as possible in 20 minutes of:
100 pound shoulder press, 5 reps (substitute for 5 Parallette handstand push-ups)
10 Toes through rings
25 pound dumbbell hang power cleans, 15 reps (substitute for 20 pound Medicine ball cleans, 15 reps; legs are very sore from squats and wall-ball WOD yesterday)

Completed 8 rounds plus 5 shoulder presses

February 7, 2011

Crossfit WOD:

Strength:

185 pound Back squat, 10-10-10

Metcon:

"Karen"

150 wall ball shots for time, 20 pound ball, 10 foot target

Time: 8:38

February 6, 2011

Crossfit WOD:

100 Burpee pull-ups for time:

16:25

(bar was 6 inches above my reach; prescribed WOD was 12 inches)

February 5, 2011

Crossfit WOD:

135 pound Overhead squat, 3-3-3

Metcon:

3 rounds for time:
53 pound kettlebell swings, 30 reps
30 burpees
30 situps:
- first round did 10 GHD situps, 20 regular situps
- second round did 15 GHD, 15 regular
- third round 10 GHD, 20 regular

Time: 23:36

Practice: Hang squat snatch and normal squat snatch at 95 and 65 pounds

February 4, 2011

Non-crossfit WOD:

185 pound bench: 10-6-4 reps

Run 2.5 miles

Afternoon:

Attainment from Anglers to Rocky Island, level was 3.65, had some surfs at Rocky and Wet Bottom

February 3, 2011

Crossfit WOD:

Strength:

Back squat 5-5-5-5-5
225
245
245
250
250

Metcon:

For time:
115 pound thruster, 15 reps
160 pound lat pulldown, 15 reps
95 pound thruster, 21 reps
130 pound lat pulldown, 21 reps
65 pound thruster, 36 reps
110 pound lat pulldown, 36 reps

Time:
15:47

February 1, 2011

Crossfit WOD:

For time:
205 pound Deadlift, 21 reps
400 meter Run
205 pound Deadlift, 18 reps
400 meter Run
205 pound Deadlift, 15 reps
400 meter Run
205 pound Deadlift, 12 reps
400 meter Run

Time: 11:41 (all sets unbroken!)

then

Strength: Deadlift 3-3-3:
335
345
345

January 31, 2011

Crossfit WOD:

18 inch Box jump, 50 reps
20 rope pull-ups (substitute for Rope climb, 5 ascents)
1.5 pood Kettlebell swing, 50 reps
50 sit-ups
30 pound dumbbell Hang power clean, 50 reps
800 meter Run
50 Back extensions

Time: 17:49

January 30, 2011

Crossfit WOD

Squat clean 3-3-3-3-3-3-3 reps:

135
145
155
165
175
175 (fail)
165

January 29, 2011

"Holbrook"

Ten rounds, each for time of:
95 pound Thruster, 5 reps
10 Pull-ups
100 meter Sprint
Rest 1 minute

Fastest: 1:40
Slowest: 2:20

Did workout at Landon gym.

Pull-ups were strict, no room to kip.

Run distance was approximate, navigating ice patches in the parking lot

January 27, 2011

Non-crossfit WOD:

Shoveled Dan Farringtons driveway for time: 2.5 hours with a few breaks to check on the kids

January 26, 2011

Crossfit WOD:

Strength:

185 pound Front Squat, 5-5-5-5-5

Metcon:

3 rounds for time:
15 ring dips
75 air squats

Time: 9:01

January 25, 2011

Crossfit WOD:

Warmup: run 1.7 miles to Quince Orchard High school track

then

Three rounds for time of:
Run 800 meters
Rest 2 minutes

Times: 3:04, 3:03, 2:59 - this is way faster than I thought I would be able to do 800's

Cooldown: Run 1.7 miles back to work

January 24, 2011

Crossfit WOD:

Morning WOD outside (10 degrees outside!):

Power clean 5-5-5-5-5 (165, 165, 155, 155, 145)

Until I get better at heavy squat cleans, this was my last WOD doing heavy power cleans.

Afternoon:

5 rounds for time:

185 pound deadlift, 10 reps
150 jumprope (instead of 50 double unders)

Time: 12:57

January 23, 2011

Crossfit WOD:

For time:

21 pull-ups (rather than L-pullups)
20 One legged squats to bench, alternating legs (rather than full pistols)
18 pull-ups
16 One legged squats
15 pull-ups
12 One legged squats
12 pull-ups
8 One legged squats

Time: 10:45

From the Huffington Post, a very interesting article on "flow" and happiness

Long crossfit workouts (like the "hero" workouts) where there is a constant shift from being in a state of discomfort and pushing yourself to feeling the "flow" of successfully completing a round of an arduous exercise is when I am completely "in the moment" and not thinking about anything else.

Kayaking the Upper Yough is also such an experience: weaving in and out of eddies, nailing the perfect boof and seamlessly carving into a turn, sizing up the next move, and focusing - yet not focusing - on what is coming up next.

5 exercises in Crossfit I can't do very well, and need to work on, with a slight order of importance:

1) Squat snatch and squat cleans - need to get the balance and motion down using heavier weights
2) Double unders - I can't get the coordination down yet
3) Kipping pullups - I can't get the rhythm down yet
4) Handstand pullups - I may never be able to do these, based on the shoulder issues I have on the left side
5) Thrusters - I have a hard time transitioning the grip on the bar from the front squat movement into the push-press movement, especially when trying to keep my elbows up and the weight on my shoulders during the front squat, as opposed to my arms bearing the brunt of the weight.

January 22, 2011

Crossfit WOD:

5 rounds for time:

Run 400 meters
20 Burpees
85 pound barbell bentover row, 15 reps

Time: 21:05

2 hour rest then:

Power snatch 3-3-3-3-3:
135, 135, 135, 145, 145

January 19, 2011

Crossfit WOD:

Run 5.4 miles in 55:47 (heavy legs!!)

January 18, 2011

Crossfit WOD:

5k row: 18:19

January 17, 2011

Crossfit WOD:

Strength:

135 pound overhead squat, 5-3-5

Metcon:

5 rounds of the following:
95 pound overhead squat, 10 reps
20 box jumps, 24 inch box

Time: 9:38

January 16, 2011

Crossfit WOD:

"Elizabeth"

21-15-9
135 pound Cleans (power)
Ring dips

Time: 7:44

then

4 mile run, ~36min

January 14, 2011

Crossfit WOD:

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

January 13, 2011

Crossfit WOD:

Strength:

135 pound front squat, 7-7-7-7

Metcon:

5 rounds for time:

125 pound push jerk, 5 reps
20 inverted situps (substitute for GHD situps)

Time: 11:31

January 12, 2011

Crossfit WOD:

Strength:

185 pound bench press, 10-10-8

Metcon:

15 min AMRAP
45 pound sumo deadlift high pull, 25 reps
25 pushups

Completed 6 rounds + 25 SDHPs and 9 pushups

January 11, 2011

Crossfit WOD:

3 rounds for time:

6 strict pullups
6 ring dips
30 wallball shots, 20 pound ball
105 pound push press, 12 reps
115 pound power clean, 15 reps

Time: 17:05

No shoulder pain on the push presses

January 10, 2010

Crossfit WOD:

Strength: Power clean 5-5-5-5-5 (155, 155, 165, 165, 155)

Attempted "Joshie" WOD but left shoulder hurt during dumbbell snatches

Instead did death by box jumps (24 inch box): Did 20 minutes

(1 box jump the first minute, 2 jumps the second minute and so on)

Afternoon: 35 min run

January 9, 2011

Crossfit WOD:

Run 4 miles in 34:09

January 7, 2011

Crossfit WOD:

Warmup: 1 mile run

Metcon:

"Rankel"

(modified, increased running distance and overall AMRAP time):

Complete as many rounds as possible in 30 minutes of:
185 pound Deadlift, 6 reps
7 Burpee pull-ups
10 Kettlebell swings, 1.5 pood
Run 400 meters

Completed 7 rounds + 6 deadlifts and 7 Burpee pull-ups

U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel.

January 6, 2011

Crossfit WOD:

Warm-up: 1 mile run

Strength:

185 pound bench press, 7-7-7-7-7

Metcon:

10-9-8-7-6-5-4-3-2-1 round reps of the following:
95 pound hang power snatch
Pushups

Time: 9:07 - note: left shoulder hurt, like I tweaked it

then

5 min AMRAP of burpees: 51 reps

January 4, 2011

Crossfit WOD:

Warmup: 10 min run on treadmill, 225 pound deadlift 10 reps

Strength:

Deadlift, 5-5-5-5-5 at 315 pounds each

Metcon:

3 rounds for time
400m run
75 pound overhead squat, 30 reps
140 pound pulldown, 21 reps

Time: 15:41

January 3, 2011

Crossfit WOD:

Strength: Back squat 5-5-5-5-5 (225, 225, 225, 235, 235)

Metcon:

"Jack"

20 min AMRAP

95 pound push press, 10 reps
55 pound kettlebell swing, 10 reps
10 box jumps, 24" box

Completed 12 rounds.

January 2, 2011

Kayak: attainment from Anglers to Rocky Island, level at Little Falls was 3.0 feet

January 1, 2011

Ran 3.76 miles, untimed with Phil Wislar