July 30, 2011

Kayak attainment in Green Boat from Anglers to Rodeo Zone.

Afternoon:

Weighted pull-ups, sets of 2 reps:
30
40
50
60
65
70
80 (PR)
90 (1 rep max attempt - PR)

July 29, 2011

Crossfit WOD:

Hang power clean 5-5-5-5
135
135
145
145

Metcon:

10-9-8-7-6-5-4-3-2-1 rep rounds for time:
Games pushups
Box jumps

Time: 3:49

Strength:

Deadlift 5-5-5
315
365
375

Afternoon: Kayak attainment in Green Boat from Anglers to Rodeo Zone.

July 28, 2011

Crossfit WOD:

"Jackie"

For time:
1000 meter row
45 pound Thruster, 50 reps
30 pull-ups

Time: 8:32 (Compare to May 1, 2011)

then

Weighted push-ups 1-1-1-1-1-1-1:
55
70
80
90
100
115
135

July 27, 2011

Crossfit WOD:

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings
12 Pull-ups

Time: 10:12

then

5 rounds for time:
145 pound bench press, 5 reps
145 pound power clean, 5 reps

Time: 3:17

July 26, 2011

Crossfit WOD:

Three rounds for time of:
30 Wallball shots, 20 pound ball (10.5 foot target)
75 pound Squat snatches, 30 reps (movement initiates with barbell below the knees)

Time: 19:34 (compare to August 16, 2010)

July 23, 2011

Upper Yough Race, 3rd place in creek boat class.

July 22, 2011

Kayaked Upper Yough with Mike, Drew and Jesse

July 20, 2011

"Manion"

Seven rounds for time of:
Run 400 meters
115 pound Back squat, 29 reps

Time: 24:55 - Did all squats unbroken, should have done the prescribed weight (135#)

July 19, 2011

Crossfit WOD:

3 rounds for time
125 pound overhead squat, 10 reps
100 jump-ropes

Time: 6:00

July 18, 2011

Crossfit WOD:

"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Times:
4:58
5:14
5:23
5:31
5:57
Total (with rest): 39:07

July 16, 2011

Crossfit WOD:

For time:
21 Pull-ups
21 Push press, 95 pounds
18 Pull-ups
18 Push press, 95 pounds
15 Pull-ups
15 Push press, 95 pounds
12 Pull-ups
12 Push press, 95 pounds
9 Pull-ups
9 Push press, 95 pounds
6 Pull-ups
6 Push press, 95 pounds
3 Pull-ups
3 Push press, 95 pounds

Time: 12:54

July 15, 2011

Crossfit WOD:

6 mile trail run at Seneca Creek State Park

Front squat 1-10-1-20-1-30
185
155
205
135
230 (PR) - Did 1 rep, then went for a second rep and failed
105

Deadlift 3-3-3-3-10-10
315
375
405
405(f)
315
225

July 14, 2011

Crossfit WOD:

Three rounds for time of:
50 pound dumbbell Waiter walk, 100 meters, Right arm
30 Sit-ups (substitute for GHD situps)
50 pound dumbbell Waiter walk, 100 meters, Left arm
30 Back extensions

Time: 13:36

July 13, 2011

Morning: Kayak attainment from Anglers to Rodeo Zone

Afternoon:

"Filthy Fifty"

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
100 Jump-rope (substitute for 50 Double unders)

Time: 27:54

My daughter Piper ROCKS!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

July 12, 2011

Crossfit WOD:

Shoulder press 5-5-5-5-5-1-1
95
115
135
115
125
145
155(f)

July 11, 2011

Crossfit WOD:

Five rounds for time of:
Run 400 meters
145 pound Deadlift, 20 reps
20 Push-ups
145 pound Deadlift, 10 reps
10 Push-ups

Time: 19:22

July 9, 2011

Crossfit WOD:

"Small"

Three rounds for time of:
Row 1000 meters
50 Burpees
50 Box jumps, 24" box
Run 800 meters

Time: 54:36
Round 1 - 16:26
Round 2 - 19:13
Round 3 - 18:57

July 8, 2011

Kayak Upper Yough with Mike and Drew, level 2.1

July 7, 2011

Kayak attainment from Anglers to Rodeo Zone, level was 3.07

July 6, 2011

Kayak attainment from Anglers to Rocky Island, level was 3.1ish

Afternoon:

Strength:

Deadlift 3-3-3-3-5
315
365
375
385
315

Metcon
3 rounds
105 pound front squat, 12 reps
12 burpee pullups

Time: 7:11

July 5, 2011

Kayak attainment in Green boat from Anglers to Rodeo Zone, level was 3.13

Afternoon Crossfit WOD:

"Morrison"

50-40-30-20-10 rep rounds for time:
20 pound wall ball shots
24 inch box jump
55 pound kettlebell swings

Time: 28:49

July 4, 2011

Crossfit WOD

For time:
Run 800 meters
95 pound squat snatch, 30 reps
Run 800 meters

Time: 12:37

July 3, 2011

Kayak little falls with Mike and Jesse

Crossfit WOD

95 pound squat clean thrusters, 10-10-10
135 pound squat clean thrusters, 5-5-5
185 pound dead lift, 10-10-10

July 1, 2011

Run: 9.2 miles from Friendsville to Sang Run (put-in for Upper Yough): Time 1:25

Kayak: Upper Yough solo in Dagger Green boat (first time down), level was 2.1