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.