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.
Tuesday, May 31, 2011
May 29, 2011
Kayak Upper Yough with Dan, Drew, Dave, Eric, Stro. Level was 2.4. A bit beefy but very manageable.
Thursday, May 26, 2011
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.
"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.
Wednesday, May 25, 2011
Monday, May 23, 2011
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)
7 rounds for time:
70 jump ropes
1 squat snatch
Time: 8:43 (Snatches: 115, 115, 115, 115, 125, 125, 125)
Friday, May 20, 2011
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
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
Thursday, May 19, 2011
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)
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)
Wednesday, May 18, 2011
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
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
Friday, May 13, 2011
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.
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 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
Afternoon:
75 pound thrusters, 15 reps, 5 sets
225 pound deadlift, 15 reps, 5 sets
Tuesday, May 10, 2011
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
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
Monday, May 09, 2011
Saturday, May 07, 2011
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
"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
Friday, May 06, 2011
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)
"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)
Thursday, May 05, 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
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
Wednesday, May 04, 2011
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
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
Monday, May 02, 2011
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
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
afternoon:
"Jackie"
1000 meter row
45 pound Thruster, 50 reps
30 pull-ups
Time: 8:38
Sunday, May 01, 2011
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!
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!
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