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.
Monday, February 28, 2011
Friday, February 25, 2011
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.
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.
Wednesday, February 23, 2011
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
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
Tuesday, February 22, 2011
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
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
Monday, February 21, 2011
Sunday, February 20, 2011
Saturday, February 19, 2011
Thursday, February 17, 2011
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
"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
Run for 37 min with Emery Ford
Kayak attainment from Anglers to Rocky Island (3 good surfs), level was 3.8ish
Tuesday, February 15, 2011
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
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
Sunday, February 13, 2011
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.
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.
Saturday, February 12, 2011
February 12, 2011
Morning: Kayak at Great Falls, VA with Dan Caughey, level 3.7
Non-crossfit WOD:
Moved heavy flagstone for 1:14
Non-crossfit WOD:
Moved heavy flagstone for 1:14
Friday, February 11, 2011
Thursday, February 10, 2011
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!!)
"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!!)
Tuesday, February 08, 2011
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
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
Monday, February 07, 2011
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
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
Sunday, February 06, 2011
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)
100 Burpee pull-ups for time:
16:25
(bar was 6 inches above my reach; prescribed WOD was 12 inches)
Saturday, February 05, 2011
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
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
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
Thursday, February 03, 2011
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
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
Tuesday, February 01, 2011
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
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
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