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