September 29, 2010

Crossfit WOD:

Power clean 3-3-3-3-3-1: 135, 155, 165(2 reps), 155, 165, 175

September 28, 2010

Crossfit WOD:

Strength:

Bench Press 5-5-5 (185, 205, 215)

Metcon:

10 min AMRAP (completed 6 rounds plus 10 KB swings):
10 KB swings (used 50lb dumbbell)
10 knees to elbows

Death by Burpees: 12 rounds
(1 burpee the first minute, 2 burpees the second minute and so on)

September 27, 2010

Crossfit WOD:

Strength:

Back squat 3-3-3 (225, 245, 265)

Metcon:
10-9-8-7-6-5-4-3-2-1 in 10:20
Body weight deadlift (200)
Pullups

Tabata situps: 98 reps

September 26, 2010

Upper Gauley (2800 cfs) with Mike, Jesse, Drew, Koji

September 25, 2010

Upper Gauley (2800 cfs) with Mike, Jesse, Drew, Koji

September 24, 2010

Upper Yough 2.1 with Mike, Drew, Jesse, Koji

September 23, 1010

Crossfit WOD:

Strength:

Snatch 3-3-3-3-3 (95, 115, 115, 120, 120)

Metcon:

20 min AMRAP:
21 Sumo deadlift high pulls (55#)
12 lat pulldowns (100#)

Completed 10 rounds + 11 SDHPs

September 22, 2010

Crossfit WOD:

Strength: Back squat 5-5-5-5-5 (225, 245, 245, 225, 225)

Metcon:

5 rounds in 14:06
10 Dumbbell snatch (50#) (5 Right hand, 5 Left hand)
10 Kettlebell swings (55#)
10 burpees

Rest 7 min

100 situps in 4:01

September 21, 2010

Crossfit WOD:

Strength:

Deadlift 5-5-5-5-5
315, 315, 315, 325, 325

Bench 5-5-5-5-5
185, 185, 185, 195, 185

Metcon:

"Grace" in 5:40:
30 clean and jerks (115)

7 min rest, then:

5 min AMRAP of
90 box jumps (24")

September 19, 2010

Crossfit WOD:

"Coe"

10 rounds of the following in 18:40:

10 thrusters (75#)
10 ring push-ups

Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device. He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover.

September 18, 2010

Crossfit WOD:

4 rounds:

Row 500m
3 min rest

1:32, 1:35, 1:38, 1:39

September 17, 2010

Crossfit WOD:

Strength:

Shoulder press 5-5-5-5-5-5 (115#, 125#, 130#, 125#, 120#, 115#)

metcon:

10-9-8-7-6-5-4-3-2-1 rep rounds of the following:

Hang squat cleans (115#)
Burpees

Time: 16:47

September 16, 2010

Crossfit WOD:

Overhead squat (5-5-5-5): 95, 115, 115, 120

Hurt back (center muscles, along the spine)

September 15, 2010

Crossfit WOD:

"Linda"
10-9-8-7-6-5-4-3-2-1 rep rounds of the triplet:
Deadlift: 150% of bodyweight (195) (scaled from 292 to 225)
Bench press: 100% of bodyweight (scaled from 195 to 155)
Clean: 75% bodyweight (scaled from 146 to 115)

Time: 18:59

Can't imagine going too much heavier on the deadlifts. Could have gone heavier on the bench. Could have added maybe 10lbs to the cleans.

Update 9/21: Next time will go for 255 DL, 175 BP, 125 clean

September 13, 2010

Crossfit WOD:

Front squat 10-10-7-7-5 (95-115-125-135-155)

"Helton":

3 rounds in 37:58
800m run
30 dumbbell squat cleans (30#)
30 burpees

Bad nights sleeps, really tired this morning = super tough workout

U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, GA, assigned to the 6th Security Forces Squadron at MacDill Air Force Base in Tampa, FL, was killed September 8th, 2009, while on a mission near Baghdad, Iraq, when an improvised explosive device detonated near his vehicle. Helton is survived by his mother, Jiffy Helton.

September 12, 2010

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, 24" box (Reps in 1 min)

Push-press, 75 pounds (Reps in 1 min)

Row (Calories)

Rest (1 min)


In this workout you move from each of five stations after a minute. The
clock does not reset or stop between exercises. This is a five-minute
round from which a one-minute break is allowed before repeating. On
call of "rotate", the athletes must move to next station immediately
for best score. One point is given for each rep, except on the rower
where each calorie is one point.

Score:
WB: 26-29-25
SDHP: 18-20-16
Box: 17-17-15
PP: 24-22-22
Row: 16-15-17
Totals: 101+103+95=299

September 11, 2010

Crossfit WOD:

"Fran" in 6:57

21-15-9
95# thrusters
pullups (butterfly kipping)

(hungover and didn't warm up)

September 10, 2010

Paddled MD lines at 2.34 with Mike Hodge

September 9, 2010

Crossfit WOD:

Strength:

Deadlift 3-3-1-1-1-1-1:

225-245-295-315-335-345-355

Metcon:

"Severin" modified (19:22)
50 lat pulldowns
100 pushups
1 mile run (right knee hurt)

U.S. Army Sergeant First Class Severin W. Summers III, 43, of Bentonia, Mississippi, assigned to the 2nd Battalion, 20th Special Forces Group (Airborne), headquartered at Jackson, Mississippi, died August 2, 2009 in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command wire improvised explosive device. Summers is survived by his wife Tammy Fraser and his daughters Jessica, Shelby & Sarah.

September 8, 2010

Crossfit WOD:

Strength:

Clean and jerk 5-5-3-3-1-1-1-1-1-1-1:
95, 95, 115, 115, 135, 145, 155, 165, 165, 170, 175

metcon in 13:01:

100 feet walking lunges
21 inverted rows
21 sit-ups
100 feet walking lunges
18 inverted rows
18 sit-ups
100 feet walking lunges
15 inverted rows
15 sit-ups
100 feet walking lunges
12 inverted rows
12 sit-ups
100 feet walking lunges
9 inverted rows
9 sit-ups
100 feet walking lunges
6 inverted rows
6 sit-ups

September 7, 2010

Crossfit WOD:

Strength:

Back squat 7-7-5-5-3-3-3 (185-185-195-195-225-225-245)

metcon:

21-15-9 in 12:02 (plus 6 wall balls - miscounted on 2nd set)

Wall ball 18#
Kettle bell swings (55#)
Box jumps 24 inches
Burpees

(Left knee feels injured)

September 5, 2010

Crossfit WOD:

5 rounds in 11:37

250m row
10 hang power cleans (65#)
10 burpees

September 4, 2010

Crossfit WOD:

12 min AMRAP

6 clean and jerk (95#)
12 pullups
18 box jumps (24")

Completed 4 rounds + 6 C/J

September 3, 2010

Crossfit WOD:

Split Jerk (3-3-1-1-1): 95, 115, 135, 145, 155, 160)

Ring dip practice

September 2, 2010

Crossfit WOD:

"AdamBrown" - scaled the weight down and it still crushed me

2 rounds in 32:12:
24 reps deadlift (165# first round, 185# second round)
24 box jumps (24")
24 wall ball shots (18lb)
24 bench press (135#)
24 box jumps (24")
24 wall ball shots (18lb)
24 cleans (95#)

Navy Chief Special Warfare Operator (SEAL) Adam Lee Brown, 36, of Hot Springs, Arkansas, was killed on March 17th, 2010 in Komar Province, Afghanistan, in a battle against heavily armed militants. He is survived by his wife, Kelley, two children, Nathan and Savannah, and by his parents.

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