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
Friday, April 29, 2011
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
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
Thursday, April 28, 2011
Tuesday, April 26, 2011
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
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
Monday, April 25, 2011
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.
"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.
Sunday, April 24, 2011
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
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
Saturday, April 23, 2011
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!)
Crossfit WOD:
Row 2k in 6:48 (best since college!)
Friday, April 22, 2011
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
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
Wednesday, April 20, 2011
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
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
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
Monday, April 18, 2011
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
"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
Friday, April 15, 2011
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?
"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?
Wednesday, April 13, 2011
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
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
Tuesday, April 12, 2011
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
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
Sunday, April 10, 2011
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
"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
Saturday, April 09, 2011
Friday, April 08, 2011
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
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
Thursday, April 07, 2011
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.
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.
Wednesday, April 06, 2011
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
"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Time: 21:41
Afternoon: 4.5 mile run
Tuesday, April 05, 2011
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!)
"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!)
Monday, April 04, 2011
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
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
Sunday, April 03, 2011
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
5 sets of pullups to failure:
15 reps (not quite to failure)
12 reps
10 reps
10 reps
10 reps
Friday, April 01, 2011
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!!
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!!
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