August 31, 2010

Crossfit WOD:

Clean 7-7-7-7 (115, 115, 125, 125)

21-18-15-12-9-6-3 rep rounds of the following in 7:32
Sumo deadlift high pulls (55#)
Push jerk (55#)

then

Ring dip practice

August 30, 2010

Crossfit WOD:

Deadlift 7-7-7-7 (225, 225, 245, 245)

5 rounds in 21:07:
Run 400m
15 kettlebell swings (55#)
15 burpees

August 28, 2010

Crossfit WOD:

20 rounds in 21:18:
5 pullups
10 pushups
15 squats

August 27, 2010

Crossfit WOD:

Sumo deadlift high pulls 5-5-3-3-3-3 (115, 115, 125, 125, 135, 135)

AMRAP in 10 minutes:

7 box jumps (24")
7 burpees

Completed 9 rounds (lame!)

Afternoon:
2k on rowing machine: 6:57

August 25, 2010

Crossfit WOD:

Clean 3-3-3-3 (115, 125, 135, 145)

then

"Chief"
5 rounds, 3 min AMRAP of the following:
3 cleans (95)
6 pushups
9 squats

Did 4 rounds each time

August 24, 2010

Crossfit WOD:

“Diane”

21-15-9 reps for time (5:29):

Deadlift (185#)
Pushpress 85# (instead of handstand pushups)

then

100 situps (3:52)

August 23, 2010

Crossfit WOD:

21-15-9 in 7:06:
Bench press (135#)
Pullups

August 21, 2010

Crossfit WOD:

Back squat 5-5-5-5-5 (195, 225, 225, 225, 225)

"Elizabeth" - 8:32
21-15-9
115 pound Power cleans
Dips (no ring dips)

August 20, 2010

Crossfit WOD:

“Helen, Karen, and Karen’s Loser Boyfriend” - from Crossfit MC

3 rounds in 23:56
400m run
21 Kettlebell swings (40#)
12 pullups
50 wallballs (9#)
15 dumbbell push press (40#)

August 18, 2010

Crossfit WOD:

10 rounds in 8:37:

10 push press (75#)
10 situps

August 17, 2010

Crossfit WOD:

Deadlift 3-3-3-3 (225, 275, 315, 315)

Weighted pullups 3-3-3-3-3-2 (25, 30, 35, 40, 50, 60)

August 16, 2010

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)

Substitutions:
30 wallballs (9#)
30 squat snatch (55#)

did 3 rounds in 16:17

August 15, 2010

Crossfit WOD:

100 pushups for time (4:38)

August 13, 2010

Crossfit WOD:

3 rounds in 19:50
25 wall ball shots (18#)
25 push press (65#)
25 KB swings (55#)
25 box jumps (24")

August 12, 2010

Crossfit WOD:

40 burpees
30 deadlifts (155#)
30 burpees
20 deadlifts
20 burpees
10 deadlifts
10 burpees

time: 15:44

August 10, 2010

Crossfit WOD:

Rowed 10k in 18:43

August 7, 2010

Crossfit WOD:

20 rounds in 20:41:
5 pullups
10 pushups
15 squats

August 6, 2010

Did introductory class at Crossfit Bethesda

As many rounds as possible in 8 minutes:
Row 150m
10 thrusters (45#)
10 burpees

Did 4 rounds!!

Little falls (2.7) with Mike and Drew

August 5, 2010

Crossfit WOD:

"Bear" Complex
5 rounds (95#, 105#, 115#, 115#, 120#) of the following:

7 sets of:
Power clean
Push press
Back squat
Push press

Goals:
During a set: No rest on the ground, rest only with barbell in hands
Take ~2min rest between rounds

Rested once during the 3rd, 4th, and 5th round

August 4, 2010

Mountain biking at Shaeffer Farm

August 3, 2010

Gate workout at the Feeder canal: resistance paddling with 4 tennis balls; technique/stroke work

Crossfit WOD:

In 15:59:

10 Kettlebell Swings (55#)
5 Box Jumps (24")
1 Squat Clean Thruster (135#)
15 Kettlebell Swings
10 Box Jumps
2 Squat Clean Thrusters
20 Kettlebell Swings
15 Box Jumps
3 Squat Clean Thrusters
25 Kettlebell Swings
20 Box Jumps
4 Squat Clean Thrusters
30 Kettlebell Swings
25 Box Jumps
5 Squat Clean Thrusters

August 2, 2010

Gate workout at Feeder canal: 15 minutes resistance (4 tennis balls) plus 5 loops, 3 min each, 20 sec rest between

Crossfit WOD:
"DT"
5 rounds in 7:18:
12 deadlifts (95#)
9 hang power cleans (95#)
6 push jerks (95#)

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

August 1, 2010

MD Lines of Great Falls (2.68) with Mike and Adam. Felt sketched, ran Pummel 3 times, the rest only once.

Crossfit WOD:
20 rounds in 25:40:
5 pullups
10 pushups
15 squats

July 30, 2010

Crossfit WOD:

Snatch practice

7 rounds in 11:19:
3 snatch (95#)
5 burpee pullups

July 29, 2010

Gate workout at the feeder with Scott (7 x 3 min loop, 20 sec rest between)

Bicycle 13 miles to work

July 28, 2010

Crossfit WOD:

As many rounds as possible in 20 minutes:
5 deadlifts (185#)
7 kettlebell swings (55#)
10 situps

Completed 12 rounds. Combining the deadlifts and KB swings is too taxing on the back during the workout. Won't repeat this one!

July 27, 2010

Feeder canal workout (technique and 2 large loops)

Crossfit WOD:
Back squat 7-7-7-7-7 (185#, 205#, 205#, 205#, 185#)

then

5 rounds in ~15 min

25 lat pulldowns 110#
25 pushups
100 foot overhead plate carry 45#

July 26, 2010

5K row in 19:10

July 24, 2010

2010 Upper Yough Race - 38:42, 2nd place K-1 short boat class

July 23, 2010

Upper Yough with Mike, Jesse, Scotty P

July 22, 2010

Crossfit WOD:

3 rounds in 16 min
20 kettlebell swings (55#)
40 push presses (65#)
60 squats

July 21, 2010

Crossfit WOD:

16 rounds in 30 minutes:
Deadlift 5 reps body weight (195#)
13 situps
9 box jumps (24")

July 20, 2010

Attainment from Angler's to Portage.

July 19, 2010

Bench pyramid (135-205-135)
Bicep pyramid (50-75-50)
Dips 15-8-4-3

July 18, 2010

Gate workout at the feeder canal

July 16, 2010

Crossfit WOD:

Jump rope warm up

3-3-3-3-3 clean and jerk (135#, 145#, 145#, 150#, 150#)

then

50 foot walking lunges
10 burpees
50 foot walking overhead carry of 45# plate
10 dips
10 squats on bosu ball with 45# plate
50 foot walking overhead carry of 45# plate
10 burpees
50 foot walking overhead carry of 45# plate
10 dips
10 squats on bosu ball with 45# plate
50 foot walking lunges
10 burpees
50 foot walking carry of 45# plate
10 dips
10 squats on bosu ball with 45# plate
50 foot walking lunges
10 burpees

July 15, 2010

Gate workout at the feeder canal

July 14, 2010

Crossfit WOD:

5 rounds in 11 min
15 deadlifts (135#)
15 box jumps (18")
15 pushups

July 13, 2010

Gate workout at the feeder canal with new Galasport Toro

July 12, 2010

Getting over wicked stomach flu and double ear infection I got at the beach (OBX) last week.

Crossfit WOD:
30 situps
25 Lat pulldown
25 Bench press
25 Dead lift
25 Shoulder Scarecrow on bosu
25 Bicep curl
25 Tricep kickback
30 Situps
25 Squats
25 Shoulder Presses
25 Incline Barbell chest flies
25 Seated Cable rows
25 Hang power cleans
30 situps
15 Lat pulldown
15 Bench press
15 Dead lift
15 Shoulder Scarecrow on bosu
15 Bicep curl
15 Tricep kickback
30 Situps
15 Squats
15 Shoulder Presses
15 Incline Barbell chest flies
15 Seated Cable rows
15 Hang power cleans

July 6, 2010

Crossfit WOD:

100 clean and jerk with dumbbells (first 40 reps @ 40#, then switched to 30# for last 60 reps)

July 2, 2010

Upper Yough (2.1) with Dave Collins and Eric Johnson

July 1, 2010

Attainment from Anglers to Portage

Crossfit WOD:
15 shoulder press 95#
15 push press 105#
15 push press 105#
5 lat pulldown 160#
5 lat pulldown 170#
5 lat pulldown 170#
5 lat pulldown 180#
5 lat pulldown 180#

June 30, 2010

Crossfit WOD:

Warm-up: Jump-rope practice

21-15-9
Bench press (155#)
Inverted situps

June 29, 2010

Attainment from Anglers to Wet Bottom

Crossfit WOD:

Warmup: Jump rope practice

5x5 back squats (205#, 215#, 215#, 215#, 225#)

June 28, 2010

Crossfit WOD:
Warmup: Jump rope practice ~10 min

Push press 5x5 @ 115#, 135#, 135#, 145#, 150#

40 Basterds (burpee with lateral jump over barbell)
30 Deadlifts (185lbs)
30 Basterds
20 Deadlifts (185lbs)
20 Basterds
10 Deadlifts (185lbs)

June 27, 2010

Crossfit WOD:

7 rounds in 25 min
10 pullups
20 pushups
30 squats

June 25, 2010

Crossfit WOD:

"Elizabeth" - modified (no ring dips) - in 9 minutes

21-15-9
115# power cleans
Dips

June 24, 2010

Crossfit WOD:

10 rounds in 9 minutes:
25 foot weighted rope pull (~80#)
10 pushups

then

100 back squats (4 sets of 25 @ 95#)

June 23, 2010

Crossfit WOD:

3 rounds in 7 min
15 reps 35lb dumbbell thrusters
30 inverted situps

then

21-15-9 shoulder presses (95#, 105#, 110#)

then

15-10-5 lat pulldowns (130#, 140#, 150#)

June 22, 2010

Crossfit WOD:

Deadlift 1-1-1-1-1 (215#, 275#, 295#, 315#, 325#)
Bench press 5-5-5-5-5 (185#)
50 knees to elbows

June 21, 2010

Crossfit WOD:

5 rounds in 18 min:
50 feet walking lunges
21 burpees

June 20, 2010

Evening attainment from Anglers to Portage (level 3.1)

June 18, 2010

Crossfit WOD:

5x5 back squats (185#, 205#, 225#, 225#, 235#)

Afternoon: Little Falls (3.2) with Drew Schaumber

June 17, 2010

Crossfit WOD
5 rounds in 32 minutes:
7 push press (135#)
7 knees to elbows
7 deadlifts (215#)
7 burpees
7 kettlebell swings (50#)
7 pullups

June 15, 2010

Crossfit WOD:

10 rounds of the following:

10 deadlifts (135#)
10 bench press (135#)
10 lat pulldowns (130#)

June 14, 2010

Crossfit WOD:

21 power cleans (95#)
15 power cleans (115#)
9 power cleans (115#)
50 situps
10 hanging power cleans (95#)
15 hanging power cleans (65#)

June 13, 2010

Crossfit WOD:

20 min overhead Slosh Pipe (90 sec on, 90 sec off)

June 12, 2010

Crossfit WOD:

15 rounds in 22 min:
5 pullups
10 pushups
15 squats

June 11, 2010

Upper Yough with Mike and Anton. Level was 2.1. Missed boof at National Falls and got beatdown for a bit.

June 9, 2010

CrossFit WOD:
5x5 split jerk (135, 135, 135, 145, 145)
50 box jumps (24")
100 russian twists (12 lb ball)
50 wall ball shots (12 lb ball)

June 8, 2010

Attainment from Angler's to Rocky and back

Crossfit WOD:
4 rounds:
15 bench press (135#)
15 dips
10 pullups
then..
50 situps

June 7, 2010

Crossfit WOD:

21-15-9 reps

85lb push press

Knees to elbows

85lb deadlift

Burpees

40lb Kettlebell Swings

Rest 10 min

5x5 Back squat (185, 185, 195, 195, 205)

June 6, 2010

Paddled O-deck (3.55) - awesome level - down to Anglers
5x10 pullups

June 4, 2010

Crossfit WOD:

50 situps on swiss ball
Deadlifts 5x5 (185, 205, 225, 225, 275)
30 situps

Paddle: GFVA>Anglers>GFVA

June 3, 2010

Crossfit WOD:

25 pushups

30 squats

75 power snatches (50#)

75 pushups

20min elliptical

June 2, 2010

Attainment from Anglers to Rocky Island

Crossfit WOD:

4 rounds

40-24" step-ups

10-24" box jumps

12 hang squat clean (85#)

June 1, 2010

Attainment from Anglers to Rocky Island.

Crossfit WOD:

5x5 shoulder press (115#, 95#, 95#, 95#, 95#)

Paddling Pics

Here is a video and some pictures of me paddling. From top to bottom:

Video of Peter Jons on Pummel, Maryland Lines of Great Falls, Potomac River, August 2006

Pummel, August 2006














National Falls, Upper Yough, June 2006











The Streamers, Center Lines of Great Falls, July 2006













Horseshoe, Maryland Lines of Great Falls, August 2005












The Spout, Virginia Lines of Great Falls, November 2005