September 16, 2011

Deadlift 5-3-1

335

385

425

then

4 rounds for time with a single 35 pound kettlebell, switching arms each round:

5 turkish get-ups

10 snatches

15 overhead squats

20 swings

Time: 17:55

September 15, 2011

Shoulder press 5-5-5-5

95

115

125

135

then

50-40-30-20-10

Squats

45 pound shoulder press

Ab-mat sit-ups

Time: 15:52

September 13, 2011

Snatch 3-3-3-3-3-3

75

85

95

105

115

120

For time:

21-15-9

Kettlebell swings

Burpees

Time: 5:28

September 12, 2011

Back squats 5-5-5-5-5

185

205

225

245

255

then

5 rounds for time:

185 pound deadlift, 15 reps

400m run

15 box jumps (24")

Time: 19:30

September 11, 2011

"Coe"
10 rounds for time:
10 thrusters, 95 pounds
10 ring pushups

Time: 23:20

September 9, 2011

Resting 60 seconds between sets:
 Deadlift 2-2-2-2-2-2-2-2-2-2
375
385
385
395
405
385
385
375
375
335
335

Compare to December 7, 2010

September 8, 2011

For time:

25 Walking lunge steps
20 Strict Pull-ups (sub for regular kipping pullups)
50 Box jumps, 24 inch box (sub. for 20 inch box)
60 Jump-ropes (sub for 20 Double-unders)
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 1.5 pood (sub for 2 pood)
30 Sit-ups
20 Hang squat cleans, 30 pound dumbbells (sub for 35 pound dumbbells)
25 Good Mornings with 25 pound plate (sub for Back extensions)
30 Wall ball shots, 20 pound ball
20 Strict Pullups (sub for 3 Rope climb ascents)

Time: 20:05 (compare to April 24, 2011 - Time: 20:48)

September 6, 2011

10-9-8-7-6-5-4-3-2-1 rep rounds:
75 pound kettlebell swing
Burpees

Time: 7:53

Front squats 3-3-3-3
135
160
185
155
135

Bad form, need to work on technique
Pulled something in my groin

September 5, 2011

Weighted ring dips 3-3-3-3-3
20
30
35
20
20

then

15-12-9-6-3 rep rounds for time:
135 pound power cleans
Bar facing burpees

Time: 10:12

September 4, 2011

"Nancy"

5 rounds for time:
Run 400m
95 pound overhead squat, 15 reps

Time: 13:08

September 3, 2011

“31Heroes”

AMRAP 31 Min (As Many Reps As Possible)
8 Thrusters 115 pounds
6 Rope Climbs (15 ft. ascent)
11 Box Jumps (30 inch)

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.

Score – Total # of reps

Completed wit Lisa Stephenson at Crossfit Montgomery County, 130 reps

September 1, 2011

Weighted pullups 3-3-3-3-3
45
55
65
70
75
then 1 rep PR max attempt at 95, fail!

Weighted dips 1-1-1-1-1 (never done them before)
45
55
65
75
95 (PR)

August 31, 2011

Squat practice

Bench press 5-5-5-5-5
155
175
195
195
185

Eight rounds for max reps of:
75 pound Push press, 20 seconds
Rest 10 seconds
Jumping alternating lunge, 20 seconds
Rest 10 seconds

Push press = 107 reps; Lunge = 122 reps

August 30, 2011

"Crossfit Total"

Back squat, 1 rep max: 295
Shoulder Press, 1 rep max: 165 (PR)
Deadlift, 1 rep max: 445 (PR)

August 28, 2011

Morning:

9 rounds for time:
10 wall balls
10 pullups

Time: 16:19

Afternoon:

5 rounds for time:
135 pound squat clean, 3 reps
20 burpees

Time: 14:47

August 27, 2011

15 mile run in 2:20

August 25, 2011

Bench press 5-5-5-5-5
135
155
165
175
135

August 24, 2011

Five rounds for time of:
185 pound Deadlift, 15 reps
15 Toes to bar

Time: 11:16

August 23, 2011

Shoulder press 5-5-5-5-5:
115
135
140
135
135

then

5 rounds for time:
120 jump-ropes (substitute for 40 double unders)
30 box jumps
20 KB swings (55 pound)

Time: 21:31

August 22, 2011

"Isabel"

30 snatches for time (used 115 pounds)

Time: 2:57

August 21, 2011

Ran 13 miles - sore! tired! stomach cramps last 3 miles!

August 19, 2011

Muscle up practice - got FIRST muscle up

August 17, 2011

Run 6 miles

August 16, 2011

7 rounds for time:

60 pound kettlebell swing, 20 reps
40 yards sprint up hill
135 pound power clean, 5 reps
run down hill

On last round, carry kettlebell up hill before doing cleans

Time: 18ish min

August 12, 2011

Crossfit WOD:

"Gator"

Eight rounds for time of:
160 pound Front squat, 5 reps
26 Ring push-ups

Time: 27:29

Afternoon: 10 mile run

August 11, 2011

Crossfit WOD:

6 rounds for time:
Run 400 meters
295 pound deadlift, 5 reps

Time: 12:54

August 10, 2011

Crossfit WOD:

Overhead squat, 3 rep rounds:
135
140
145
150
155
160
165
170 (PR)

August 9, 2011

Crossfit WOD:

2011 CrossFit Games Masters Chipper:

10 Push press, 115 pounds (substitute for handstand push-ups)
20 Wall ball shots, 20 pound ball to 10' target
30 Toes-to-bar
40 Power cleans, 115 pounds (substitute for 135lbs)
50 Burpees
60 Sumo deadlift high-pull, 70 pound kettlebell (substitute for 75 pound barbel)

Time: 19:32

August 8, 2011

Grayson's Crossfit WOD:

2 rounds for time:
45 pound deadlift, 2 reps
10 box jumps, 12 inch box
10 burpees

Time: 2:42

August 8, 2011

Crossfit WOD:

4 rounds:
500m row
Rest 3 min

Times:
1:32
1:33
1:36
1:36

August 6, 2011

Crossfit WOD:

Squat clean and jerk, 2 rep rounds
95
105
115
135
145
155
165

then

10 rounds for time, wearing 20lb weighted vest:
5 pull-ups
10 push-ups
15 squats

Time: 13:33

August 5, 2011

Crossfit WOD:

10-9-8-7-6-5-4-3-2-1 rep rounds of the following for time:
80 pound kettlebell swing
Push-ups
18 inch box jump
Burpees

Time: 12:40

then

Back squat 5-5-5-5:
185
205
225
225

Front squat 5-5-5-5:
135
155
175
195
215

August 4, 2011

Crossfit WOD:

For time:

20 calorie Row
30 dumbbell thrusters, 15 pound dumbbells
20 Toes to bar
30 Box jumps, 24" box
20 kettlebell Sumo-deadlift high-pulls, 60 pound kettlebell
30 Burpees
20 push presses, 105 pounds

Time: 11:33

August 3, 2011

Crossfit WOD:

Thrusters 5-5-5-5-5
115
135
145
150
155

then

3 rounds:
20 burpees for time
90 seconds rest

Times: 1:06, 1:01, 1:02

August 2, 2011

Kayak attainment in green boat from Anglers to Horseshoe (portaged Portage rapid and O-deck)

Afternoon:

"McGhee"

30 min AMRAP:
275 pound deadlift, 5 reps
13 push-ups
9 box jumps

Completed 21 rounds + 5 DL and 13 push-ups

August 1, 2011

Crossfit WOD (NOT!!!)

3 rounds, 12-9-6 reps for time:

105 pound squat clean and jerk
Pullups
Ring dips

Super tired, dehydrated, and weak. Suffered through 1 round and quit. Hurt back again on last ring dip.

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

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

May 31, 2011

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.

May 29, 2011

Kayak Upper Yough with Dan, Drew, Dave, Eric, Stro. Level was 2.4. A bit beefy but very manageable.

May 28, 2011

Run 7 miles

May 27, 2011

Kayak attainment from Anglers to Rocky for some surfing. Level was 4.5

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.

May 25, 2011

Crossfit WOD:

5 rounds for time:
95 pound thruster, 15 reps
15 burpees

Time: 16:59

May 24, 2011

Kayak at center chute before work, level was 5.6...great level, good fun!

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)

May 22, 2011

Kayak with Dan and Mike, up canal, down gorge, level was 6.7

Afternoon: Run 4 miles

May 21, 2011

Run 4.5 miles

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

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)

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

May 16, 2011

Run 4.5 miles in Philadelphia (there for conference)

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.

May 12, 2011

Kayak attainment solo from Anglers to Rocky, level was 4.2

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

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

May 9, 2011

Kayak attainment from Anglers to Wet Bottom, level was 4.7ish

May 8, 2011

Run 4.5 miles (home to Bethesda via back road, back on Bradley)

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

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)

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

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

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

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

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!

April 29, 2011

Crossfit WOD:

Front squat 5-5-5-5-5
155
165
165
185
205

then

5 rounds for time:
15 wall balls, 15 pound ball (20 pounder was being used)
185 pound deadlift, 15 reps
24 inch box jump, 15 reps

Time: 13:36

April 28, 2011

CrossFit Games Open 11.6

Completed the following in 7 minutes:
95 pound Thruster, 3 reps
3 Chest to bar Pull-ups
95 pound Thruster, 6 reps
6 Chest to bar Pull-ups
95 pound Thruster, 9 reps
9 Chest to bar Pull-ups
95 pound Thruster, 12 reps
12 Chest to bar Pull-ups

then 115 pound thrusters, 5-5-5-5-5

April 27, 2011

Kayak Center chute with Mike and Drew, level was 5.7ish

April 26, 2011

Crossfit WOD:

Deadlifts!!
3 at 315
1 at 365
1 at 375
1 at 385
1 at 405
1 at 405
1 at 405
5 at 315
5 at 315

April 25, 2011

Crossfit WOD:

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Did not keep track of reps.

April 24, 2011

For time:

25 Walking lunge steps
20 Pull-ups
50 Box jumps, 24 inch box( sub for 20 inch box)
40 jump ropes (sub for 20 Double-unders)
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 60 pounds (sub for 2 pood)
30 Sit-ups
20 Hang squat cleans, 65 pounds (sub for 35 pound dumbbells)
25 Back extensions
30 Wall ball shots, 20 pound ball
15 pullups (substitute for 3 Rope climb ascents)

Time: 20:48

April 21, 2011

Back squat practice

5 min AMRAP of box jumps, completed 107

April 23, 2011

Kayak with Mike Hodge, Dave's waves down to Center Chute, level was 6.3

Crossfit WOD:

Row 2k in 6:48 (best since college!)

April 22, 2011

CrossFit Games Open 11.5

Complete as many rounds and reps in 20 minutes of:
115 pound Power clean, 5 reps (substitute for 145 pounds)
10 Toes to rings (substitute for Toes to bar)
15 Wall ball shots, 20 pound ball, 10 foot target

Completed 7 rounds plus 5 Power cleans and 10 Toes to bar

April 20, 2011

Morning:

Kayak at Dead Cow hole with Mike and Drew; level was 7.5ish

Squat Snatch 1-1-1-1-1-1
115
120
120
125
130
135
145(f)

135lb Overhead squat, 5-5-5 (most reps, pausing in squat position)

Afternoon:

4 mile trail run at Seneca Creek State Park

April 19, 2011

Crossfit WOD:

Three rounds for time of:
Run 100 meters
50 Games Push-ups
Run 100 meters
50 Sit-ups
Run 100 meters
50 Squats
Run 100 meters
50 Back extensions

Time: 35:28

April 18, 2011

Crossfit WOD:

"Hammer"

Five rounds, each for time, of:
135 pound Power clean, 5 reps
135 pound Front squat, 10 reps
135 pound Jerk, 5 reps
20 Pull-ups
Rest 90 seconds

Dropped weight to 95 pounds after 2nd set. VERY tired today. Too many hotdogs and beer over the weekend at the Nationals game. This WOD kicked my ass. Total time was 30:55.

Afternoon:
4.5 mile run

April 15, 2011

Crossfit WOD:

"Lynne" modified

5 rounds for max reps:
Games push-ups (substitute for body weight bench press)
Pull-ups

Round 1: 31, 22
Round 2: 20, 12
Round 3: 15, 12
Round 4: 15, 10
Round 5: 15, 10

then

3 mile run, slow

then

Kayak, playboating in Jackson Rock Star with Mike Hodge at Dead Cow. Level was 7.8?

April 14, 2011

Crossfit WOD:

Deadlift 1-1-1-1-1
225
315
385
405
425 (PR)

then

400m walking lunges

April 13, 2011

Crossfit WOD:

CrossFit Games Open 11.4

Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
120 pound Overhead squat, 30 reps
10 Muscle-ups

Modified as follows:

For time:
60 Bar-facing burpees
95 pound Overhead squat, 30 reps
5 pullups
5 ring dips
5 pullups
5 ring dips
5 pullups
5 ring dips
5 pullups
5 ring dips
5 pullups
5 ring dips
5 pullups
5 ring dips

Time: 14:35

April 12, 2011

Crossfit WOD:

From the Crossfit 321 affiliate, Brunswick, Maine:

4-12-11 WOD

power: hang power snatch 1-1-1-1-1
95, 115, 115, 95, 95 (then practice at 65)

then

strength: push press 2-2-2-2-2
135, 145, 155, 165, 175

then

for time:

25 pull-ups
50 games push-ups
75 sit-ups
100 squats

Time: 11:31

April 10, 2011

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, 20" box (Reps in 1 min)

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

Row (Calories)

Rest (1 min)

Round 1: 30, 25, 25, 28, 18 = 126
Round 2: 27, 20, 20, 20, 17 = 104
Round 3: 23, 20, 20, 21, 19 = 103
Total: 333 reps

Compare to September 12, 2010: 299 reps

afternoon:

Strength:

Overhead squat 3-3-3-3-3-3-7:
135
145
145
155
155
165 - PR - (f): completed only 2 reps
135

April 9, 2011

Run 11.8 miles in 1:40

April 8, 2011

Crossfit WOD:

Double under practice using new speed rope

Metcon:

CrossFit Games Open 11.3

Complete as many rounds and reps as possible in 5 minutes of:
135 pound Squat clean
135 pound Jerk

Completed 20 rounds plus 1 squat clean

then

Burpees, 2 min AMRAP: completed 31

then

Push press 3-3-3-3-3:
135
145
150
155
160

April 7, 2011

Non-crossfit WOD:

Bench press 2-2-2-2-2-2-2-2-2-2:
225-225-225-225-225-205-205-205-205-205

Afternoon:

Kayak attainment from Anglers to Rocky in slalom boat; surfing at Rocky. Level was 4.25. 68 degrees and sunny! Beautiful day on the river.

April 6, 2011

Crossfit WOD:

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Time: 21:41

Afternoon: 4.5 mile run

April 5, 2011

Crossfit WOD:

"Diane"

21-15-9 reps for time of:
225 pound Deadlift
Handstand push-ups

Time: 14:50 (did real handstand push-ups for the first time...very difficult!)

April 4, 2011

Crossfit WOD:

Power:

Squat snatch 3-3-3-3:

95, 105, 115, 120

Metcon:

5 rounds for time:

Run 400m
205 pound back squat, 5 reps

Time: 13:03

April 3, 2011

Cherry Blossom 10-mile run (with Rebeca Farrington and Doug Davidson): 1:40

5 sets of pullups to failure:
15 reps (not quite to failure)
12 reps
10 reps
10 reps
10 reps

April 1, 2011

1) Early Morning:

Thrusters 3-3-3-3-3-3:
95, 115, 115, 115, 120, 125

Push presses 5-5-5-5-7:
125-135-145-155-160(f)-135

2) Mid-morning:

4 mile run in ~29 minutes

3) Afternoon:

Kayak Attainment in Frankenstein from Anglers to Rocky Island with Mike and Drew. Level was 4.2ish. Tough attainment at Maryland Chute and Wet Bottom!!

March 31, 2011

Crossfit WOD:

Crossfit Games Open, 2011, Workout #2

15 min AMRAP
9 reps, 155 pound deadlift
12 pushups ("Crossfit Games" pushups: lifting hands off ground at the bottom)
15 box jumps, 24 inch box

Completed 8 rounds + 9 deadlifts and 9 pushups

Total score = 306 (one point for each rep)

March 29, 2011

Crossfit WOD:

For time:
75 Squats
50 Pull-ups
20 Ring dips
50 Squats
35 Pull-ups
15 Ring dips
25 Squats
20 Pull-ups
10 Ring dips

Time: 22:23

March 28, 2011

Crossfit WOD:

"Abbate"

Run 1 mile
105 pound Clean and jerk, 21 reps
Run 800 meters
105 pound Clean and jerk, 21 reps
Run 1 Mile

Time: 27:15

U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion.

March 27, 2011

Crossfit WOD:

Death by pullups, 11 rounds

March 26, 2011

Run 10.75 miles in 1:35

March 25, 2011

Crossfit WOD:

21-15-9 reps for time:

225 pound deadlift
95 pound overhead squat

Time: 5:59

compare to November 3, 2010: 9:53

March 24, 2011

Crossfit WOD:

Strength:

Squat clean 3-3-3-3-3-3

115, 125, 135, 145, 155(f), 135

Metcon:

5 rounds for time:

15 medicine ball cleans
15 wall ball shots, 20 pound ball, 10 foot target

Time: 11:00

March 23, 2011

Crossfit WOD:

For time:

70 burpees
60 situps
50 kettlebell swings, 60lb
40 pullups
30 push presses, 135lb (substitute for handstand push ups)

Time: 22:00

March 22, 2011

Crossfit WOD:

Strength:

205 pound Bench press 3-3-3-3-3-3-3-3

Metcon:

For time:

115 pound front squat, 10 reps
10 pull ups
Run 1/4 mile
115 pound front squat, 9 reps
9 pull ups
Run 1/4 mile
115 pound front squat, 8 reps
8 pull ups
Run 1/4 mile
115 pound front squat, 7 reps
7 pull ups
Run 1/4 mile
115 pound front squat, 6 reps
6 pull ups
Run 1/4 mile
115 pound front squat, 5 reps
5 pull ups
Run 1/4 mile
115 pound front squat, 4 reps
4 pull ups
Run 1/4 mile
115 pound front squat, 3 reps
3 pull ups
Run 1/4 mile
115 pound front squat, 2 reps
2 pull ups
Run 1/4 mile
115 pound front squat, 1 rep
1 pull up
Run 1/4 mile

Time: 29:17

March 20, 2011

Kayak attainment in Green boat from Anglers to Rocky Island, level was 4.5

March 19, 2011

Run 8.5 miles: First and last mile wearing 20lb vest

March 18, 2011

Crossfit WOD:

Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

Try to increase the load on each of the fifteen sets

OHS: 135, 140, 145, 150, 160 (PR)
FS: 165, 175, 185, 205, 230 (PR)
BS: 235, 255, 265, 275, 280

March 17, 2011

Morning: Run 6.5 miles with Emery on Capital Crescent trail (trailhead to DC line and back)

Afternoon:

Crossfit Games Open, 2011, Workout #1

10 min AMRAP:
30 jump ropes (substitute for 30 double unders)
75 pound power snatch, 15 reps

Completed 5 rounds plus 30 jumpropes and 10 power snatches

Total score: 265 (one point for each rep)

March 16, 2011

Crossfit WOD:

Behind the head split jerk 1-1-1-1-1-1-1-1

135, 155, 165, 175, 185, 195, 205, 210

March 15, 2011

Crossfit WOD:

Strength:

3-3-3-3-3 squat clean(95-115-125-135-145)

Metcon:

7 rounds for time
10 wall balls - 20 lb ball
10 pullups

Time: 9:50

I had to run between the wall ball area and the pull-up station for each round, adding about 10 seconds per round to the total time. Real time probably would have been closer to 8:50

March 14, 2011

Crossfit WOD:

For time:
Run 1 mile
100 back extensions
100 situps
Run 1 mile

Broke up the back extensions and situps into 5 sets of 20 reps each

Time: 23:10

March 13, 2011

Built patio - 8 hours of work

March 12, 2011

Built patio - 8 hours of work

March 11, 2011

Crossfit WOD:

12 min AMRAP:

175 pound bench press, 3 reps
185 pound back squat, 5 reps

Completed 14 rounds + 3 bench press

March 10, 2011

Crossfit WODs:

10 rounds:
Sprint 0.1 mile, rest 30 seconds

then:

4 rounds for time:
7 pullups
7 ring dips
185 pound deadlift, 15 reps
Walking lunge, 30 steps

Time: 14:54

March 9, 2011

Crossfit WOD:

3 rounds for time:
400m run
65 pound squat snatch, 15 reps
115 pound push press, 9 reps

Time: 16:23

March 8, 2011

Crossfit WOD:

Deadlift 3-3-3-3-3

315, 335, 345, 355, 365

March 7, 2011

Kayaked: Surfed center chute in Frankenstein, level was 6.4 or so. 40 minutes of paddling.

Afternoon:

4 mile run on treadmill in 32:30

Squat snatches:
12 reps at 75 pounds
10 reps at 80 pounds
8 reps at 85 pounds
6 reps at 90 pounds
4 reps at 95 pounds

March 6, 2011

Kayaked: O-deck to MD chute, back up to Rocky Island for some surfing. Level was 4.4

Crossfit WOD:

5 rounds for time:

500m row
60lb kettlebell swing, 20 reps

Time: 16:20

March 5, 2011

Built retaining wall: 10 hours of work

March 4, 2011

Dug trench for retaining wall: 75 min of work

March 3, 2011

Non-crossfit WOD:

Run 3.2 miles in 30 minutes

Shoulder press 5-5-5-5-5 (95, 100, 115, 125, 130)

Bench press 5-5-5-5-5 (185, 185, 165, 165, 175)

March 2, 2011

Crossfit WOD:

Run 3.1 miles in 30 minutes

Strength:

Overhead squat, 5-5-5-5-5-5:

95, 115, 120, 125, 130, 135

Metcon:

21-15-9
95 pound sumo deadlift high pull
95 pound overhead squat

Time: 9:03

Feeling wiped, still sick.

Afternoon: Kayak attainment from Anglers to just below Wet Bottom in Dagger Green Boat. Level was 5.4. Tough attainment! 70 minutes of paddling.

February 28, 2011

Run 4 miles in 33:33
Mile 1: 8:25
Mile 2: 8:11
Mile 3: 8:46
Mile 4: 8:10

Have a cold, not feeling well.

February 25, 2011

Crossfit WOD:

Snatch balance practice 3-3-3-3-3-3:

95, 105, 115, 115, 120, 120

Afternoon:

"Kelly"

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Time: 24:18

Started getting a cold today.

February 24, 2011

Attainment (mellow) with Mike Hodge from Anglers to Rocky island for some surfs. Level was 3.75.

February 23, 2011

Non-crossfit WOD:

12-10-8-4-12 Bench press (135, 155, 185, 205, 135)
12-10-8 Bicep curls (30, 35, 40)
12-10-8 tricep pulldowns
12-10-8 lat pulldowns (130, 150, 170)
12-10-8 bent over rows (95, 115, 135)
50-50-50 russian twists with 18lb ball
30-30-30 push-ups
8-8-8 dumbbell shoulder presses, 40 pound dubmbells
10-10-10 inverted situps

February 22, 2011

Non-crossfit WOD:

3 rounds x 10 reps of the following:

Back squat, 185 pounds
Ring dips
Power clean and jerk: 95, 105, and 115 pounds
Deadlift, 225 pounds
Overhead squat, 95 pounds

February 21, 2011

Run 6.5 miles

February 20, 2011

Kayak attainment from Anglers to Rocky Island (decent surfing!) - level was 3.74

February 18, 2011

Paddled at O-deck, level 3.74

February 17, 2011

Crossfit WOD:

"Eva"

5 rounds for time:
Run 800 meters
60lb kettlebell swings, 30 reps (substitution for 72lb KB)
30 pullups (did jumping pullups on the first set)

Time: 50:29. This is the hardest WOD I have done to date.

Afternoon: Paddled O-deck at 3.79

February 16, 2011

Crossfit WOD:

Run for 37 min with Emery Ford

Kayak attainment from Anglers to Rocky Island (3 good surfs), level was 3.8ish

February 15, 2011

Crossfit WOD:

Warmup: 10 min running on treadmill

Strength:

Five rounds of:

5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats

Increased the load for each exercise within each round.

Max loads: 60, 60, 70, 75

2 min AMRAP of burpees: 29 reps

February 14, 2011

Kayak: gate workout at the Feeder canal: 3min loops x 10 reps with 20 sec rest in between

February 13, 2011

Crossfit WOD:

Power clean and jerk: 1-1-1-1-1-1-1

155
160
165
170
175
185
190(f)
190(f)

I am getting tired of crossfit workouts, so I'm going to take a break this week and focus on kayaking/running instead.

February 12, 2011

Morning: Kayak at Great Falls, VA with Dan Caughey, level 3.7

Non-crossfit WOD:

Moved heavy flagstone for 1:14

February 11, 2011

Crossfit WOD:

Snatch balance practice

Run 5K in 21:15

Afternoon: Kayak at Anglers

February 10, 2011

Crossfit WOD:

"Wittman"

Seven rounds for time of:
1.5 pood Kettlebell swing, 15 reps
95 pound Power clean, 15 reps
15 Box jumps, 24" box

Time: 24:48 (dragging today!!)

February 8, 2011

Crossfit WOD:

Strength:

185 pound bench press, 7-7-7-7

Metcon:

"Ledesma"

Complete as many rounds as possible in 20 minutes of:
100 pound shoulder press, 5 reps (substitute for 5 Parallette handstand push-ups)
10 Toes through rings
25 pound dumbbell hang power cleans, 15 reps (substitute for 20 pound Medicine ball cleans, 15 reps; legs are very sore from squats and wall-ball WOD yesterday)

Completed 8 rounds plus 5 shoulder presses

February 7, 2011

Crossfit WOD:

Strength:

185 pound Back squat, 10-10-10

Metcon:

"Karen"

150 wall ball shots for time, 20 pound ball, 10 foot target

Time: 8:38

February 6, 2011

Crossfit WOD:

100 Burpee pull-ups for time:

16:25

(bar was 6 inches above my reach; prescribed WOD was 12 inches)

February 5, 2011

Crossfit WOD:

135 pound Overhead squat, 3-3-3

Metcon:

3 rounds for time:
53 pound kettlebell swings, 30 reps
30 burpees
30 situps:
- first round did 10 GHD situps, 20 regular situps
- second round did 15 GHD, 15 regular
- third round 10 GHD, 20 regular

Time: 23:36

Practice: Hang squat snatch and normal squat snatch at 95 and 65 pounds

February 4, 2011

Non-crossfit WOD:

185 pound bench: 10-6-4 reps

Run 2.5 miles

Afternoon:

Attainment from Anglers to Rocky Island, level was 3.65, had some surfs at Rocky and Wet Bottom

February 3, 2011

Crossfit WOD:

Strength:

Back squat 5-5-5-5-5
225
245
245
250
250

Metcon:

For time:
115 pound thruster, 15 reps
160 pound lat pulldown, 15 reps
95 pound thruster, 21 reps
130 pound lat pulldown, 21 reps
65 pound thruster, 36 reps
110 pound lat pulldown, 36 reps

Time:
15:47

February 1, 2011

Crossfit WOD:

For time:
205 pound Deadlift, 21 reps
400 meter Run
205 pound Deadlift, 18 reps
400 meter Run
205 pound Deadlift, 15 reps
400 meter Run
205 pound Deadlift, 12 reps
400 meter Run

Time: 11:41 (all sets unbroken!)

then

Strength: Deadlift 3-3-3:
335
345
345

January 31, 2011

Crossfit WOD:

18 inch Box jump, 50 reps
20 rope pull-ups (substitute for Rope climb, 5 ascents)
1.5 pood Kettlebell swing, 50 reps
50 sit-ups
30 pound dumbbell Hang power clean, 50 reps
800 meter Run
50 Back extensions

Time: 17:49

January 30, 2011

Crossfit WOD

Squat clean 3-3-3-3-3-3-3 reps:

135
145
155
165
175
175 (fail)
165

January 29, 2011

"Holbrook"

Ten rounds, each for time of:
95 pound Thruster, 5 reps
10 Pull-ups
100 meter Sprint
Rest 1 minute

Fastest: 1:40
Slowest: 2:20

Did workout at Landon gym.

Pull-ups were strict, no room to kip.

Run distance was approximate, navigating ice patches in the parking lot

January 27, 2011

Non-crossfit WOD:

Shoveled Dan Farringtons driveway for time: 2.5 hours with a few breaks to check on the kids

January 26, 2011

Crossfit WOD:

Strength:

185 pound Front Squat, 5-5-5-5-5

Metcon:

3 rounds for time:
15 ring dips
75 air squats

Time: 9:01

January 25, 2011

Crossfit WOD:

Warmup: run 1.7 miles to Quince Orchard High school track

then

Three rounds for time of:
Run 800 meters
Rest 2 minutes

Times: 3:04, 3:03, 2:59 - this is way faster than I thought I would be able to do 800's

Cooldown: Run 1.7 miles back to work

January 24, 2011

Crossfit WOD:

Morning WOD outside (10 degrees outside!):

Power clean 5-5-5-5-5 (165, 165, 155, 155, 145)

Until I get better at heavy squat cleans, this was my last WOD doing heavy power cleans.

Afternoon:

5 rounds for time:

185 pound deadlift, 10 reps
150 jumprope (instead of 50 double unders)

Time: 12:57

January 23, 2011

Crossfit WOD:

For time:

21 pull-ups (rather than L-pullups)
20 One legged squats to bench, alternating legs (rather than full pistols)
18 pull-ups
16 One legged squats
15 pull-ups
12 One legged squats
12 pull-ups
8 One legged squats

Time: 10:45

From the Huffington Post, a very interesting article on "flow" and happiness

Long crossfit workouts (like the "hero" workouts) where there is a constant shift from being in a state of discomfort and pushing yourself to feeling the "flow" of successfully completing a round of an arduous exercise is when I am completely "in the moment" and not thinking about anything else.

Kayaking the Upper Yough is also such an experience: weaving in and out of eddies, nailing the perfect boof and seamlessly carving into a turn, sizing up the next move, and focusing - yet not focusing - on what is coming up next.

5 exercises in Crossfit I can't do very well, and need to work on, with a slight order of importance:

1) Squat snatch and squat cleans - need to get the balance and motion down using heavier weights
2) Double unders - I can't get the coordination down yet
3) Kipping pullups - I can't get the rhythm down yet
4) Handstand pullups - I may never be able to do these, based on the shoulder issues I have on the left side
5) Thrusters - I have a hard time transitioning the grip on the bar from the front squat movement into the push-press movement, especially when trying to keep my elbows up and the weight on my shoulders during the front squat, as opposed to my arms bearing the brunt of the weight.

January 22, 2011

Crossfit WOD:

5 rounds for time:

Run 400 meters
20 Burpees
85 pound barbell bentover row, 15 reps

Time: 21:05

2 hour rest then:

Power snatch 3-3-3-3-3:
135, 135, 135, 145, 145

January 19, 2011

Crossfit WOD:

Run 5.4 miles in 55:47 (heavy legs!!)

January 18, 2011

Crossfit WOD:

5k row: 18:19

January 17, 2011

Crossfit WOD:

Strength:

135 pound overhead squat, 5-3-5

Metcon:

5 rounds of the following:
95 pound overhead squat, 10 reps
20 box jumps, 24 inch box

Time: 9:38

January 16, 2011

Crossfit WOD:

"Elizabeth"

21-15-9
135 pound Cleans (power)
Ring dips

Time: 7:44

then

4 mile run, ~36min

January 14, 2011

Crossfit WOD:

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

January 13, 2011

Crossfit WOD:

Strength:

135 pound front squat, 7-7-7-7

Metcon:

5 rounds for time:

125 pound push jerk, 5 reps
20 inverted situps (substitute for GHD situps)

Time: 11:31

January 12, 2011

Crossfit WOD:

Strength:

185 pound bench press, 10-10-8

Metcon:

15 min AMRAP
45 pound sumo deadlift high pull, 25 reps
25 pushups

Completed 6 rounds + 25 SDHPs and 9 pushups

January 11, 2011

Crossfit WOD:

3 rounds for time:

6 strict pullups
6 ring dips
30 wallball shots, 20 pound ball
105 pound push press, 12 reps
115 pound power clean, 15 reps

Time: 17:05

No shoulder pain on the push presses

January 10, 2010

Crossfit WOD:

Strength: Power clean 5-5-5-5-5 (155, 155, 165, 165, 155)

Attempted "Joshie" WOD but left shoulder hurt during dumbbell snatches

Instead did death by box jumps (24 inch box): Did 20 minutes

(1 box jump the first minute, 2 jumps the second minute and so on)

Afternoon: 35 min run

January 9, 2011

Crossfit WOD:

Run 4 miles in 34:09

January 7, 2011

Crossfit WOD:

Warmup: 1 mile run

Metcon:

"Rankel"

(modified, increased running distance and overall AMRAP time):

Complete as many rounds as possible in 30 minutes of:
185 pound Deadlift, 6 reps
7 Burpee pull-ups
10 Kettlebell swings, 1.5 pood
Run 400 meters

Completed 7 rounds + 6 deadlifts and 7 Burpee pull-ups

U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel.

January 6, 2011

Crossfit WOD:

Warm-up: 1 mile run

Strength:

185 pound bench press, 7-7-7-7-7

Metcon:

10-9-8-7-6-5-4-3-2-1 round reps of the following:
95 pound hang power snatch
Pushups

Time: 9:07 - note: left shoulder hurt, like I tweaked it

then

5 min AMRAP of burpees: 51 reps

January 4, 2011

Crossfit WOD:

Warmup: 10 min run on treadmill, 225 pound deadlift 10 reps

Strength:

Deadlift, 5-5-5-5-5 at 315 pounds each

Metcon:

3 rounds for time
400m run
75 pound overhead squat, 30 reps
140 pound pulldown, 21 reps

Time: 15:41

January 3, 2011

Crossfit WOD:

Strength: Back squat 5-5-5-5-5 (225, 225, 225, 235, 235)

Metcon:

"Jack"

20 min AMRAP

95 pound push press, 10 reps
55 pound kettlebell swing, 10 reps
10 box jumps, 24" box

Completed 12 rounds.

January 2, 2011

Kayak: attainment from Anglers to Rocky Island, level at Little Falls was 3.0 feet

January 1, 2011

Ran 3.76 miles, untimed with Phil Wislar

December 31, 2010

Crossfit WOD:

"Murph"

For time:
1 mile run
100 pullups
200 pushups
300 squats
1 mile run

Partitioned pullups etc as 20 sets of 5-10-15

Times:
Run 7:55
Pullups etc 27:59
Run 8:48
Total: 44:42

December 30, 2010

Crossfit WOD:

Strength:

Power clean 5-5-5-5 (135, 145, 145, 155)

Metcon:

"Nate"

20 min AMRAP:

2 strict pullups
2 ring dips
4 push presses (115 pounds)
8 kettlebell swings (55 pounds)

Completed 13 rounds plus 2 pullups

Chief Petty Officer Nate Hardy was killed Sunday February 4th, 2008 during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parke.

December 29, 2010

Crossfit WOD:

Run 5 miles in 44min(ish)

December 28, 2010

Crossfit WOD:

7 rounds for time:
3 front squats at 155 pounds
7 strict pullups

Time: 11:08 (focused on good technique)

then

185 pound Bench press 5-5-5-5-5

December 27, 2010

Crossfit WOD:

Strength: Overhead squats, 5-5-5-5-5-5 (95, 115, 125, 135, 145, 145)

Metcon:
15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 rep rounds of the following:
Kettlebell swings, 55 pounds
Box jumps, 24 inch box
Wall ball shots, 20 pound ball
Burpees

Time: 35:53

December 26, 2010

Crossfit WOD:

"Bull"

Two rounds for time of:
400 rope jumps
75 pound Overhead squat, 50 reps
50 Pull-downs at 130 pounds
Run 1 mile

Time: 45:05

U.S. Marine Corps Captain Brandon "Bull" Barrett, 27, of Marion, Indiana, assigned to the 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based out of Camp Lejeune, North Carolina, was killed on May 5, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by his parents Cindy and Brett Barrett, his sisters Ashley and Taylor Barrett, his brother Brock Barrett, and his grandmother Carmen Johnson.

December 24, 2010

Crossfit WOD:

"DT"

Five rounds for time of:
105 pound Deadlift, 12 reps
105 pound Hang power clean, 9 reps
105 pound Push jerk, 6 reps

Time: 11:11

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 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.

December 23, 2010

Crossfit WOD:

Ring dip practice, 4 sets of 5 dips

Strength:

Back squat 7-7-7-7 at 205 pounds

Metcon:

Tabata "Bottom to Bottom" squat with 20lb vest: 9 (15-15-15-12-9-9-9-9)

1 mile run wearing 20lb vest: 8:30

The Tabata Bottom to Bottom Squat is a Tabata Squat but each rep begins at the bottom and ends at the bottom. The turn around at the top is immediate - no pause. The ten-second rest for each interval is also held at the bottom of the squat as opposed to the top.

December 22, 2010

Crossfit WOD:

Strength

Power snatch 3-3-3-3-3
95
115
120
120
125

Metcon:

"Randy" in 6:09

75 power snatch at 75 pounds for time

Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 6 in the line of duty. Our thoughts and prayers go out to Officer Simmons' wife and two children.

December 21, 2010

Crossfit WOD:

Back squat 3-3-3-3-3
225, 245, 275, 285(f), 275

"Grace":

30 clean and jerks (135 pounds) for time (in 8:45)

December 20, 2010

Crossfit WOD:

"Nutts"

For time:
10 Shoulder press (115 pounds)
250 pound Deadlift, 15 reps
25 Box jumps, 24 inch box
50 Pull-downs (130 pounds)
100 Wallball shots, 20 pounds, 10'
600 Jump ropes
Run 400 meters with a 45lb plate

Time: 29:33

Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia's Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.

December 19, 2010

2 mile run with Vibram Five Fingers

December 18, 2010

Crossfit WOD:

20 min AMRAP

5 pulldowns (180 pounds)
10 dips
15 overhead squats, 75 pounds

Completed 8 rounds plus 3 pulldowns

December 16, 2010

Crossfit WOD:

20min warm-up on treadmill

Three rounds of:
10 Weighted pull-ups (did 170lb pulldowns instead)
50 Back extensions (prescribed was 30, but I forgot)

Time: 9:23

December 15, 2010

Crossfit WOD:

Shoulder press 1-1-1-1-1 reps (135, 145, 150, 155, 155)
Push press 3-3-3-3-3 reps (135, 145, 150, 155, 155)
Push Jerk 5-5-5-5-5 reps (135, 145, 150, 155, 155)

December 14, 2010

Crossfit WOD:

Strength:

Deadlift 5-5-5-5 (315 pounds each set)

Metcon:

3 rounds for time:
10 Deadlifts (225 pounds)
30 inverted situps (substitution for GHD situps)

Time: 7:03

December 13, 2010

Crossfit WOD:

"Whitten"

Five rounds for time of:
22 Kettlebell swings, 1.5 pood
22 Box jump, 24 inch box
Run 400 meters
22 Burpees
22 Wall ball shots, 20 pound ball

Time: 47:27 (Mikko Salo did it in 30 min) - Brutal workout, hardest since "Murph"

Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.

December 11, 2010

Crossfit WOD:

"Lynne"

Max reps of:
Body weight (205) bench press: 6, 4, 4, 4, 4
Pullups (substituted 140 lb pulldowns): 22, 18, 16, 20, 16

then

5 min AMRAP

Burpees, 51 reps

December 10, 2010

Crossfit WOD:

"The Filthy Fifty"

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
50 Double unders (substituted 3x (150) regular jump rope)

Time: 31:29

December 9, 2010

Crossfit WOD:

Three rounds for time of:
Run 400 meters
15 Pull-ups (did 120lb pulldowns instead)
50 Air Squats
15 Pull-ups (did 120lb pulldowns instead)

Time: 14:04

Strength:

Back squat 5-5-5 (185, 205, 225)

December 8, 2010

Non-crossfit WOD:

Bench press:
135 pounds-15 reps
155-12
185-10
195-6
200-4
225-1
185-10
155-12
135-15

December 7, 2010

Crossfit WOD:

Deadlift 2-2-2-2-2-2-2-2-2-2, 60 seconds rest between sets

315-325-325-325-330-330-335-340-345-355

December 6, 2010

Crossfit WOD:

Strength:

1 rep overhead squat (continued from yesterday): 150 pounds (PR)

Metcon:

21-18-15-12-9 rep rounds of:
95 pound Power snatch
Wallball shots, 20 pound ball
Knees to elbows

Time: 28:15 (brutal workout)

December 5, 2010

Crossfit WOD:

Clean, 1 rep: 200 pounds (PR)
Bench, 1 rep: 245 pounds
Overhead squat, 1 rep: 150 pounds (PR) (Did overhead squat on Dec. 6.)
Total: 595 pounds

December 3, 2010

Crossfit WOD:

Warm-up: muscle up practice

Metcon:

5 rounds for time:
50 sumo deadlift high-pulls (45 pounds) (substitution for 500m row)
7 thrusters (95 pounds)

Time: 17:14

December 2, 2010

Crossfit WOD:

"Thompson"

10 rounds for time of:
15 Rope pulldowns at 100lbs (instead of 15ft Rope Climb, 1 ascent)
95 pound Back squat, 29 reps
Carry 2, 90 pound dumbbells 50 feet

Time: 38:14

U.S. Army Captain David J. Thompson, 39, of Hooker, Oklahoma, commander of Operational Detachment Alpha 3334, Company C, 3rd Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, North Carolina, was killed on January 29, 2010, while supporting combat operations in the Wardak Province of Afghanistan. Thompson is survived by his wife, Emily, their two daughters, Isabelle and Abigail, his parents, Charles and Freida, and his sister Alisha Mueller.

November 30, 2010

Crossfit WOD:

Tabata weighted strict pull-up, 20 pound weighted vest
Rest 1 minute
Tabata weighted squat on upside down bosu ball, holding 45 pound plate
Rest 1 minute
Tabata ring dips
Rest 1 minute
Tabata Deadlift, 165 pound barbell

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals.

Scores:
Pullups - 6,4,3,3,2,2,2,2
Squat - 10,10,6,6,6,4,8,6
Dips - 7,7,4,4,4,3,2,2
Deadlift - 9,7,6,5,5,5,5,6
Total - 2+4+2+5=13

November 29, 2010

Crossfit WOD:

Run 10k in 53:52

November 28, 2010

Crossfit WOD:

Strength:

Power Snatch 7-7-7-7 (95, 115, 120, 120)

Metcon:

"Diane"

21-15-9 reps of:
225 pound Deadlift
115 pound push press (substituted for hand-stand pushups)

Time: 9:47

November 27, 2010

Crossfit WOD:

1 mile run with 20lb weighted vest: 9:00

then

"Helen"

Three rounds for time:
Run 400 meters
21 sumo deadlift high pulls (65lbs) (instead of 1 1/2 pood Kettlebell X 21 swings)
12 Pull-ups

Time: 11:18

November 26, 2010

Crossfit WOD:

2 mile run in 16:52

then

"Jackie"

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

Time: 9:40

November 25, 2010

Crossfit WOD

10k run (Turkey Chase) in 59:21

November 24, 2010

Crossfit WOD:

Push press 3-3-3-3-3-3-3-3-3:

135-140-145-150-155-160-165-170-175

November 23, 2010

Crossfit WOD:

"Collin"

Six rounds for time of:
Carry 50 pound sandbag 400 meters
95 pound Push press, 12 reps
12 Box jumps, 24 inch box
95 pound Sumo deadlift high-pull, 12 reps

Time: 37:22

Navy Special Warfare Operator Chief Collin Trent Thomas, 33, of Morehead, Kentucky, assigned to a Navy SEAL team based out of Little Creek, Virginia, was fatally shot on August 18, 2010, during combat operations in Eastern Afghanistan. He is survived by his fiancee Sarah Saunders, his parents Clay and Jean Thomas, and his sister Meghan Edwards.

November 22, 2010

Crossfit WOD:

Strength:

Back squat 3-3-3-3 (225, 235, 240, 245)

Metcon:

Seven rounds for time of:
5 100lb push press (substituted for Handstand push-ups)
185 pound Deadlift, 10 reps
10 110lb pulldowns (substituted for Chest to bar pull-ups)
40 jump ropes (substituted for 20 Double-unders)

Time: 17:49

November 20,2010

Surfed at O-deck rapid, third wave, level was 3.4ish, boat: Frankenstein

November 19, 2010

Crossfit WOD:

Strength:

Bench press 5-5-5-5-5 (185-185-195-195-200)

Metcon:

"Annie"

50-40-30-20-20

double-unders (substituted 2x regular jumps)
sit-ups

Time: 12:15

Afternoon: surfed O deck rapid in slalom boat with Mike and Drew

November 18, 2010

Crossfit WOD:

Hang Power Clean 3-3-3-3-3-3-3 (135-145-150-155-160(PR)-165(PR)-135)

November 17, 2010

Crossfit WOD:

20 min Tabata (20 seconds of work followed by 10 second of rest, then moving to the next exercise):
Handstand hold (against wall)
Squat hold
Lying on back, Legs 6 inches above ground hold
Pullup hold (looking above bar)

(10 rounds)

November 16, 2010

Crossfit WOD:

Strength:

Hang power snatch 1-1-1-1-1-1-1 (115-125-135-140-145-150-155)





Metcon:
“Daniel”

for time: 19:03

50 pull-downs
400 meter run
21 thrusters 85lbs
800 meter run
21 thrusters 85lbs
400 meter run
50 pull-downs

Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006.

November 15, 2010

Crossfit WOD:

1 mile run for warmup

then:

12 min AMRAP
1/4 mile run
5 deadlifts (295lbs)

Completed 4 rounds plus 0.7 mile in the 12 minutes.
Completed 5 full rounds in 13:46

November 14, 2010

5 laps of Dickerson whitewater course

November 13, 2010

Crossfit WOD:

"Blake"

Four rounds for time of:
100 foot Walking lunge with 45lb plate held overhead
30 Box jump, 24 inch box
20 Wallball shots, 20 pound ball
10 Handstand push-ups (substituted 95lb push press)

Time: 23:21

U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.

November 12, 2010

Crossfit WOD:

Strength:

Bench press 1-1-1-1-1-1-1 (185-205-225-245(PR)-255(PR)-245-225)

Metcon:

"Nancy"

5 rounds for time of:
400 meter run
75 pound Overhead squat, 15 reps

Time: 16:12

5 min rest then:

5 min AMRAP of situps: 116 reps

November 11, 2010

Morning: Attainment from Anglers to Portage

Afternoon: 4 mile run (no major knee pains or problems; felt good the next day)

November 10, 2010

Crossfit WOD:

Strength:

Overhead squat (1 rep max): 115-120-125-130-135(PR)-140(PR)

Front Squat (1 rep max): 145-165-175(PR)-195(PR)-205(PR)-225(PR)

Back squat (1 rep max): 245-265-275(PR)-285(PR)-295(PR)-300(PR)

Metcon:

3 rounds in 11:14:
30 kettlebell swings (1.5 pood)
25 wall balls (18 lbs)
20 pushups

November 9, 2010

Crossfit WOD:

Strength:

Power clean 5x5 (135, 155, 165, 155, 155)

Metcon:

12 min AMRAP:

35lb dumbbell thrusters, 9 reps
15 foot Rope climb (substituted 15 rope pull downs at 90lbs instead)

completed 8 rounds plus 5 thrusters

then 5 min rest followed by:

5 min AMRAP 24" box jumps: completed 87 reps

November 8, 2010

Crossfit WOD:

"Lumberjack 20"

20 Deadlifts (225lbs)
Run 400m
20 KB swings (55 lbs)
Run 400m
20 Overhead Squats (95 lbs)
Run 400m
20 Burpees
Run 400m
20 Pulldowns (120 lbs)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m

Time: 30:59

On Nov. 5 2009 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, TX. He killed 12 soldiers and one civilian and wounded 43 others.

Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.

November 7, 2010

Attainment from Angler's to Portage

November 6, 2010

Run 3.1 miles in 28:25

November 5, 2010

Still sore from Wednesday's workout.

Re-injured pulled muscle in left shoulder blade from October 15.

November 3, 2010

Crossfit WOD:

Strength:

Back squat 5x5 (185, 225, 225, 235, 235)

Metcon:

21-15-9
Deadlift 225lbs
Overhead squat 95lbs
Time: 9:53

November 2, 2010

Crossfit WOD:

Strength:

5x5 bench 185, 195, 195, 195, 185

Metcon:

20 min AMRAP
10 wall ball shots (18lb ball)
10 situps
10 back extensions

Completed 15 rounds plus 10 wall balls and 6 situps

November 1, 2010

Crossfit WOD:

5 rounds in 15:05:

15 clean and jerk, 95lbs
15 box jumps, 24 inch box

October 31, 2010

Crossfit WOD:

Run 5k in 31:48 (longest run since January 2010!)

October 30, 2010

Crossfit WOD:

20 min AMRAP, completed 10 rounds:

65lb squat snatch, 5 reps
5 ring dips
5 knees to elbows

October 26, 2010

Crossfit WOD:

At Crowne Plaza Cambridge

Strength:

5-5-5-5-5 leg presses

Metcon:

10min AMRAP: completed 5 rounds
Row 150 meters
10 squats
10 burpees

Rest 5 min

100 pushups in 4:01

October 21, 2010

Crossfit WOD:

Strength:

Back squat 10-8-6-1 (185, 225, 245, 265)

Metcon:

10-9-8-7-6-5-4-3-2-1 of the following in 16:50:

135 pound power clean
burpees

October 20, 2010

Non-Crossfit WOD:

Front squat 10-10-10-10 (95, 115, 25, 135)

October 19, 2010

Crossfit WOD:

Shoulder press 5-5-5-3-1-1 (95-115-135-145-150-155)

Power Snatch 5-5-5-1 (95-115-125-135(f))

October 18, 2010

Crossfit WOD:

Deadlift 10-1-1-1-1-1-10-15 (135, 225, 315, 365, 405 (PR), 405(fail), 225, 135)

100 russian twists (60-40) with 18lb ball

October 17, 2010

Crossfit WOD:

"Murph"

1 mile run
100 pullups
200 pushups
300 squats
1 mile run

Partitioned pullups etc as 20 rounds of 5-10-15

Time - 44:29

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike's favorites and he'd named it 'Body Armor.' From here on it will be referred to as 'Murph' in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

October 15, 2010

Crossfit WOD

Strength:

Split jerk 2-2-2-2 (135, 155, 165, 175)- pulled muscle behind left shoulder blade on last set

Metcon:

5 rounds in 11:32
12 Snatch grip deadlift, 95 pounds
9 Hang power snatch, 95 pounds
6 Burpees

October 14, 2010

Crossfit WOD:

50 Box jumps, 24 inch box
50 Kettlebell swings, 1.5 pood
50 situps
50 Push press, 45 pounds
50 Wall ball shots, 18 pound ball
Walking Lunge, 50 steps
50 Back extensions

Time: 19:19

October 13, 2010

Attainment from Anglers to Portage - level was 2.9

Crossfit WOD

"Grace" in 3:58:

30 clean and jerk (115 pounds)

October 12, 2010

95 pound Back squat, 50 reps
10 pushups
115 pound Back squat, 40 reps
15 pushups
135 pound Back squat, 30 reps
20 pushups
155 pound Back squat, 20 reps
25 pushups
175 pound Back squat, 10 reps
30 pushups

70 pound lat pulldown, 50 reps
50 russian twists
80 pound lat pulldown, 40 reps
40 russian twists
90 pound lat pulldown, 30 reps
30 russian twists
100 pound lat pulldown, 20 reps
20 russian twists
110 pound lat pulldown, 10 reps
10 russian twists

October 8, 2010

Gate workout at the feeder: 10 3 min loops with 20sec rest between

October 7, 2010

Non-crossfit WOD:

Bench 12-10-8 (135, 155, 185)
Walking lunges 50 feet (0, 20lb dumbbells, 30lb dumbbells)
30 Squats on bosu (0, 45lb plate, 45lb plate)
Clean and jerks on bosu with single 40lb dumbbell: 3 sets of 10 each side, resting between sets on the bosu)

October 6, 2010

Attainment from Anglers to S-Turn, level 3.5ish

October 5, 2010

Non-crossfit WOD:

Deadlifts 12-10-10 (185, 225, 245)
Lat pulldowns
Pushups

October 4, 2010

Non-crossfit WOD:

Back squat (12-10-8): 135, 185, 205
Power Clean (10-10): 95, 135
5 rounds: 12 lat pulldowns, 20 pushups
Leg press (12-10-8): 180, 270, 360
Hamstring curls
Russian twists

October 3, 2010

Attainment from Anglers to Rocky Island - level 4.4 - great surfing!!

October 2, 2010

Attainment from Anglers to Rocky Island - level 4.6

October 1, 2010

Attainment from Anglers to Rocky Island - level 4.2

Crossfit WOD:

"Jack" - 20 min AMRAP - did 10 rounds plus 10 push press

10 push press, 75lbs
10 kettlebell swings, 55lbs
10 box jumps, 24"

then

100 russian twists with 18lb ball

then

12-10-8
leg presses (180, 270, 360)

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, WA, died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

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