Jerimiah's Workout log

Grace

2011-03-28T21:26:00.000-05:00

"Grace"

135 pound Clean and Jerk, 30 reps

First time Rx'd 4:10 compared to (115#) 3:14

20110226-0228

2011-02-28T20:16:00.002-06:00

20110228
AM
Bench Press 1x20 110#

PM
Strength
Front Squat 1-1-1-1-1

285#

WOD
Complete 3 rounds of:
Max Rep Front Squat 155/100 lbs
Bear Crawl 20 yards

15/7/12

20110226
10,9,8,7,6,5,4,3,2,1
Kettle Bell Swing - 2 pood

Run 100 yards

9:34

20110223-0225

2011-02-25T22:59:00.002-06:00

20110225
Bench Press 1x20 105#

20110224

150 Push Ups
Every time you stop and rest with your chest on the ground this constitutes a penalty. If a penalty is counted, you must immediately lunge 40 feet. Once the penalty is completed continue with the push ups.

19:45 at noon then rowed a 5k before 5 at 21:53

20110223
Bench Press 1x20 100#

Bench Press, Burpee, KTE

2011-02-21T08:02:00.001-06:00

Bench Press 1x20 95#

Strength

Weighted Step-ups

5-5-5 each leg barbell on back

20 inch box 115#

WOD

6 rounds for time of:

12 Burpees

12 KTE

17:24

2011-02-20T08:06:00.002-06:00

20110218
Bench Press 1x20 90#

20110216
Bench Press 1x20 85#

AMRAP in 25:00
20 Turkish Get ups (10 / side)
15 vertical jumps 12 in above reach

3 Rounds +13 GU (30#)

20110214
Bench Press 1x20 80#

OHS 1-1-1-1-1-1-1
165#

Bench Press, OHS

2011-02-14T21:00:00.001-06:00

AM
Bench Press 1x20 80#

PM
OHS
1-1-1-1-1-1-1

95-135-145-155-165-175(F)

JT

2011-02-08T04:50:00.001-06:00

20110204
"J.T."
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

HS on box, Ring Dips with toes on Box
20:15

Deadlift

2011-01-31T20:58:00.000-06:00

Deadlift 1-1-1-1-1

In the morning did
315-345-375F-365-370

Then came in Later and did 385-405

20110124-27

2011-01-27T20:50:00.002-06:00

20110127

Press 1-1-1-1-1

135,145,155,160,165

20110126
5 rounds for time:

20 Overhead Walking Lunges w/ 45/25 lbs plate (10 each leg)
10 box jumps 20/16 inch box
10 Pull Ups

*On lunge, back knee has to touch the ground to be counted.

17:27

20110125
"Annie"
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

17:57 Could not string more than 3 DU together.

20110124
Strength/Skill

Max Reps Ring/Parallete Dips
1

WOD

Back Squat 1-1-1-1-1-1-1

275-295-305-315-325-335-340 PR

2011-01-22T01:13:00.002-06:00

20110120
“Test 2”
Clean and Jerk 15 Reps
There is no time limit, but the weight cannot be rested on the ground. Resting at the hang, rack, or overhead is O.K. At the ground, the athlete must touch and go. Technique is otherwise not critical. Maybe repeated as many times as necessary to find max weight.

95#

20110119
"Karen"

For time:

150 Wallball shots, 20 pound ball

11:57 not my best, but second best. a year ago was 10:30 but I cant be surprised with how little I have been training myself compared to how much I am training others.

Cindy

2011-01-13T20:31:00.001-06:00

“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

10 Rounds

Workouts have been few and far between lately. Been so busy training others, haven't taken time to train myself. Hopefully I can continue this.

20101228-1229

2010-12-29T19:00:00.001-06:00

20101229

As many rounds as possible in 12 minutes:
12 Clapping Push-Ups
25 Ab-mat Sit-ups
Sprint 100 ft

4 Rounds + 3 Sit-ups

20101228

Squat Clean 3-3-3-3-3

175

“The Bear Complex”

5 Rounds

7 Sets of the sequence:
Power clean
Front squat
Push press
Back Squat
Push press

75,95,95,100,75

Snatch WallBall KTE

2010-12-27T11:58:00.001-06:00

21-18-15-12-9-6-3 rep rounds of:
115 pound Power snatch
Wallball shots, 20 pound ball
Knees to elbows

75# 32:14

12/17-12/22

2010-12-22T19:25:00.002-06:00

20101222

Front Squat 3-3-3-3-3

225-245-235-225-185

20101220

Deadlift 3-3-3 3 Rep Max Effort Attempt

275-315-325

Complete for time:
21 Deadlifts 225 lbs
Sprint 50 feet
18 Deadlifts 225 lbs
Sprint 100 feet
15 Deadlits 225 lbs
Sprint 150 feet
12 Deadlifts 225 lbs
Sprint 200 feet
9 Deadlifts 225 lbs
Sprint 250 feet
6 Deadlits 225 lbs
Sprint 300 feet

13:50

20101217

Complete as many rounds as possible 30 minutes of:
10 Wallball shots, 20/15 pound ball
10 Box Jumps 24"/20"

15+5 Box Jumps

Press Back Ext

2010-12-16T21:57:00.001-06:00

Strict Military Press 3-3-3-3-3

95,115,135,145,150(1)

7 rounds for time of:

75/53 pound Shoulder Press, 21 reps
21 Back extensions

65#1st 3 Rds,45#Rest GHD Back Ext.
18:31

Ring Dips Wallball Farmer's walk

2010-12-07T20:19:00.000-06:00

Pre WOD
2Rounds
28 Squats c 10#vest
21 Sit-ups c 10#vest
14 Push-ups c 10#vest
7 Pull-ups c blue band

WOD
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:
Ring Dips
Wallball Shots - 20 lbs
20 yard Farmer's Walk - 65#

10:41

1201-1206

2010-12-06T19:07:00.005-06:00

20101206
Pre WOD
3Rounds
28 Squats c 10#vest
21 Sit-ups c 10#vest
14 Push-ups c 10#vest
7 Pull-ups Blue Band

WOD
For reps:
1 minute max reps deadlift (225/135 lb.)
Rest 1 minute
1 minute max reps pistols
Rest 1 minute
1 minute max calories row

Then:

5 Minutes for 1 Rep Max Effort, shoulder to overhead any method(Push Jerk/Split Jerk/Push Press)

10/11(16"box)/20-185

20101203
Pre WOD
3Rounds
24 Squats c 10#vest
18 Sit-ups c 10#vest
12 Push-ups c 10#vest
6 Pull-ups Blue Band

Strength
32 Push-ups
43 Sit-ups

WOD
Five rounds for time of:
50 lb dumbell, walking lunge, 10 alternating steps
50 lb dumbell swing, 15 reps

6:51

20101202
Pre WOD
3Rounds
24 Squats c 10#vest
18 Sit-ups c 10#vest
12 Push-ups c 10#vest
6 Pull-ups Blue Band

WOD
7 Rounds

10 Renegade Rows 35/20
10 Supine Ring Rows

9:51

20101201
Pre WOD
3Rounds
24 Squats c 10#vest
18 Sit-ups c 10#vest
12 Push-ups c 10#vest
6 Pull-ups Blue Band

WOD
5 minutes of Double unders
5 minutes of 95 lb/65 lb Clean and Push jerk
3 minutes of Double unders
3 mintutes of 95 lb/65l lb Clean and Push jerk
1 minute of Double unders
1 minute of 95 lb/65 lb Clean and Push jerk

43/25-36/19-18/11

Wallball TGU Box Jump Back Squat HSPU

2010-11-30T21:04:00.003-06:00

20101130
PreWOD
3Rounds
24 Squats c 10#vest
18 Sit-ups c 10#vest
12 Push-ups c 10#vest
6 Pull-ups c blue band

5 rounds for time of:
135 pound Back squat, 20 reps
HSPU 20 Reps

(4Rounds,back twinge)13:55

20101129
PreWOD
3Rounds
24 Squats c 10#vest
18 Sit-ups c 10#vest
12 Push-ups c 10#vest
6 Pull-ups c blue band

Strength
Max Reps Wallball Shots 20lb/15lb

24

WOD

20-15-10-5 reps of following for time
Total Turkish Get-up 50lb/35lb
Box Jumps 24"/20"

Only did the 20 TGU had to leave for work

Snatch MU

2010-11-23T18:21:00.001-06:00

Squat Snatch 5-5-5
65-70-75

"Amanda"
Three rounds, 9-7- and 5 reps, for time of:
Muscle-up
135/95 pound Squat snatch

65#,Jumping MU 4:53

SDHP Push-Press

2010-11-22T21:15:00.001-06:00

Pre WOD
3Rounds
20 Squats c 10#vest
15 Sit-ups c 10#vest
10 Push-ups c 10#vest
5 Pull-ups Blue Band

WOD
21-18-15-12-9-6 and 3 rep rounds of:
Sumo deadlift high-pull, 75 pounds
Push press, 75 pounds

10:25

Deadlift Box Jump Push Jerk Sit-up

2010-11-19T08:59:00.003-06:00

20101119
Pre WOD
3Rounds
20 Squats c 10#vest
15 Sit-ups c 10#vest
10 Push-ups c 10#vest
5 Pull-ups Blue Band

WOD
Push Jerk 5-5-5

95-135-155

5 Rounds for time of:
135/95 pound Rack jerk, 5 reps
15 GHD situps

Abmat 5:15

20101118
Pre WOD
3Rounds
20 Squats c 10#vest
15 Sit-ups c 10#vest
10 Push-ups c 10#vest
5 Pull-ups Blue Band

WOD
Three rounds for time of:

25 Box jumps 24"/20"
15 Reverse Grip Deadlift 185lb/115lb

10:05

OHS KB Snatch Push-up

2010-11-17T20:45:00.002-06:00

Pre WOD
2Rounds
20 Squats c 10#vest
15 Sit-ups c 10#vest
10 Push-ups c 10#vest
5 Pull-ups Blue Band

WOD
OHS 5-5-5

65-75-85

WOD

Complete as many rounds as possible in 10 minutes:
5 One Arm KB Snatch (RT) 2 pood
5 One Arm KB Snatch (LT) 2 pood
5 Push Ups (Hands off Ground)
Post total rounds

1.5pood 6 Rounds + 5Rt

2010-10-26T21:38:00.002-05:00

20101026
AMRAP 10 Min

TGU
16 KG
29

20101025
Ten for load and time of:
1 Clean and Jerk
5 Pull-ups
10 Push-ups
15 Squats

28:00+ c 155# and 10# vest

20101022
1/2 "Bulger"

Five rounds for time of:
Run 150 meters
7 Chest to bar pull-ups
135 pound Front squat, 7 reps
7 Handstand push-ups

18:59

20101021
"Brenton"

Five rounds for time of:
Bear crawl 100 feet
Standing broad-jump, 100 feet

Do three Burpees after every five broad-jumps. If you've got a twenty pound vest or body armor, wear it.

14:00+ first 3 rounds with 15# vest.

20101019
D - 1 Round Diane
21 Deadlifts (225#/185#)
21 HSPU

E - 1 Round Elizabeth
15 Squat Cleans (135#/95#)
15 Ring Dips

C - 1 Round Cindy
5 Pull-ups
10 Push-ups
15 Squats

K - 1 Round Kelly
400 m Run, 30 WallBall (20#/14#)
30 Box Jumps (24"/20')

E - 1 Round Eva
800m Run
30 KettleBell Swings (70#)
30 Pull-ups

R - Half a Randy
35 Power Snatches (75#/45#)

32:00+

Crossfit Total

2010-10-19T02:21:00.001-05:00

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

325 PR
145 (135 last Total)
365 PR

835 PR

Squat Clean

2010-10-14T20:43:00.000-05:00

Clean
3-3-3-3-3

135,155,165,175(PR),185(1)(PR for 1)

Snatch Balance

2010-10-12T19:40:00.000-05:00

Snatch balance 1-1-1-1-1-1-1

65-65-70-70

Tababta This

2010-10-11T22:14:00.000-05:00

"Tabata This!"

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

5
12
4(Ring Rows)
5
8
34

KB Snatch Pull-ups

2010-10-07T17:58:00.000-05:00

21-15 and 9 rep rounds of:
Left-arm Kettlebell snatch, 1.5 pood
Right-arm Kettlebell snatch, 1.5 pood
Pull-ups

1Pood,Ring Rows 9:53

Back Squat Rope Climb

2010-10-04T17:59:00.000-05:00

95 pound Back squat, 50 reps
15 ft Rope Climb, 5 ascents
115 pound Back squat, 40 reps
15 ft Rope Climb, 4 ascents
135 pound Back squat, 30 reps
15 ft Rope Climb, 3 ascents
155 pound Back squat, 20 reps
15 ft Rope Climb, 2 ascents
175 pound Back squat, 10 reps
15 ft Rope Climb, 1 ascent

Rx'd weight, 2x1 Rope Climb subs, 27:45

Jack

2010-09-29T18:58:00.002-05:00

"Jack"

Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box

(65#,1pood) 6+5 Box Jumps at 13:00 on the 6th jump missed and banged my knee causing more pain than I have felt in a long time.

Row 3K

2010-09-27T21:34:00.001-05:00

Row 3K
12:59

Avg 500M 2:10

Deadlift HSPU

2010-09-24T21:07:00.000-05:00

5 rounds of:
Deadlift, 3 reps
Max rep Handstand push-ups

305/1-2 shoulder was really giving fits so I did not want to push it.

Michael Rowing

2010-09-22T19:06:00.002-05:00

20100922
Rowing 15 Min Damper 10
3398M

20100921
"Michael"

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

Subbed Rowing 1000M and Supermans
26:57

Row 500M

2010-09-20T13:02:00.002-05:00

4 Rounds for time
Row 500 meters
Rest 3 min

1:44, 1:52, 2:00, 1:57

Deadlift Thruster MU

2010-09-17T09:18:00.000-05:00

STRENGTH
Deadlift
3x5 @85% 1 Rep Max

WOD
9-6-and 3 reps, for time of:
165 pound barbell Thrusters
Muscle-Up

295-275-275

(135,jumping) 5:58

Baseline

2010-09-16T18:19:00.002-05:00

Baseline
Row 500M
40 squats
30 sit-ups
20 push-ups
10 pull-ups

5:56

Row 2.5k

2010-09-15T20:53:00.001-05:00

Row 2.5k 10:37.4

Shoulder is still not up to going overhead.

Run Sit-up Back Ext Fran

2010-09-09T22:50:00.001-05:00

AM
Run 800 meters
100 Sit-ups
100 Back extensions
Run 800 meters

Abmat/Superman 17:18

PM
Fran
21, 15, 9
Thrusters
Pullups

Rx'd 9:58 PR

Deadlift Pistol DU Front Squat Row2.5k

2010-09-08T18:34:00.003-05:00

20100908
AMRAP 7 minutes of:
7 deadlifts (315/205 lb.)
Sprint 50M
14 pistols
21 double-unders
Sprint 50M

(245# 16"Box) 2Rounds Did my first DU consecutive during the WOD, but took a couple minutes to get the groove.

Then in PM
Rowed 2500M in 10:38 a 2:07.6 split, Need to try a 2:06 split next row.

20100903
Front Squat 5-5-5-5-5

185-205-215-225(1)Hurt when I got to the bottom so I stopped then.

Clean Back Ext Squat Push-Press

2010-08-30T17:42:00.002-05:00

20100830
STRENGTH
Tabata Squats

WOD
Push-Press 5-5-5-5-5

13; 125,135,145,150,155(PR)

20100827
For time:
95 pound Squat clean, 21 -15-9
Back extensions 42-30-18

Superman 6:24

2010-08-26T10:00:00.001-05:00

20100826

Row 500M
1:35.3

Press 3-3-3-3-3
95-115-125-135-145

20100825

50 WB shots
50 Pull-ups
35 WB shots
35 Pull-ups
20 WB shots
20 Pull-ups

21:53

Good Morning Sit-up Back Squat

2010-08-24T22:18:00.001-05:00

20100824
For time:
50 Good Morning
50 Sit-ups
40 Good Morning
40 Sit-ups
30 Good Morning
30 Sit-ups
20 Good Morning
20 Sit-ups
10Good Morning
10 Sit-ups

14:02

20100823
Back Squat 5-5-5

225-275-280

Deadlift 5 Rep

2010-08-19T22:00:00.001-05:00

Deadlift 5-5-5-5-5

225-245-275-285PR-285(2)

Elizabeth

2010-08-18T11:50:00.002-05:00

"Elizabeth"
21-15-9

135# Clean
Ring Dips

(95#,blue) 6:39 compared to 5:15 with 75# and 9:41 with 95#

OHS 3 Rep

2010-08-18T11:44:00.004-05:00

20100817
OHS 3-3-3-3-3
95-115-125-135-155

KB Swing KB Thruster

2010-08-16T21:30:00.001-05:00

3 Rounds
40 KB Swings
20 KB Thruster (10 each arm)

20kg KB 14:41

Run Thruster

2010-08-16T19:46:00.000-05:00

3 rounds for time of:
Row 500 meters/Run 400 meters
45 pound Thrusters, 20 reps

11:50

20100813 OHS Lunge

2010-08-14T14:12:00.000-05:00

For time:
95 #OHS 15-12-9
Lunge 30-24-18

6:29

L-sit Good Morning Sit-up Back Ext

2010-08-12T07:18:00.002-05:00

:60 L-Sit
45# Good morning x30
60 Ab-mat sit-ups
25# Back extensions

24:07 (Back ext no weight)

SDHP HSPU

2010-08-11T21:23:00.000-05:00

Five rounds for time of:
75 pound Sumo deadlift high pull, 21 reps
12 Handstand push-ups

Mod HSPU 11:16

2010-07-30T15:54:00.001-05:00

"Elizabeth"

21-15-9

135# Clean
Ring Dips

(75#,blue band) 5:15

Pull-up Wall-Ball Team

2010-07-26T20:26:00.001-05:00

125 Pull-ups / 125 Wall Balls
* Only one athlete allowed working at any time
* There is no minimum number of repetitions for each team member to perform"

Did this with Tommy, 13:** Did some Butterfly kips for the first time.

20100726

2010-07-25T21:25:00.000-05:00

WARM-UP
Passthroughs x10
Rotator Cuff Warm-up
IR Stretch x5
Overhead Stretch x5
Perfect Stretch x5
DU x10

2 Rounds
KB swings (Russian) x15
box jumps (20″) x10
squats x15
push-ups x10

WOD
125 Pull-ups / 125 Wall Balls
* Only one athlete allowed working at any time
* There is no minimum number of repetitions for each team member to perform

Front Squats, Bear Crawl, Linda Like

2010-07-14T19:26:00.003-05:00

20100714

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 185/135
Press: 95/65
Back Squat: 135/95

Did Partners where both partners did the same alternating with doug and finish 17:14

20100712

STRENGTH
Front Squat 3-3-3-3-3 reps

135,185,215,245(PR),250(2)

WOD
Complete 3 rounds of:
Max Rep Front Squat 155 lbs
Bear Crawl 20 yards

6,6,5

Run

2010-07-08T21:08:00.001-05:00

Run 8 min

1460 M

Lynne

2010-07-08T18:59:00.000-05:00

"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups
Post reps for both exercises in all rounds

(155#) 7/7, 7/7, 5/5, 5/5, 4/3

2010-07-05T11:51:00.001-05:00

OHS 3-3-3-3-3

95,105,110,115,125

AMRAP 10 Min
3 Snatch grip deadlift 155#
6 OHS 95#
9 Sit-ups

6 Rounds

2010-07-02T10:47:00.001-05:00

"Cindy"

AMRAP 20 Min
5 pull-ups
10 push-ups
15 squats

8 rounds + 12 squats

This was the worst i have done with cindy in a while. Maybe someday i'll get serious about my diet.

Box Squat Back Squat HSPU

2010-07-01T20:52:00.000-05:00

Box Squat 5-5-5-5-5 reps

45,95,125,135,145

WOD
3 rounds for time of:
95 pound Back squat, 20 reps
HSPU 20 Reps

ModHSPU 7:45

2010-06-29T07:21:00.001-05:00

Power clean
5 @ 140
4 @ 150
3 @ 160
2 @ 170
1 @ 180

2010-06-28T09:45:00.001-05:00

AMRAP 20 Min
21 Jumping pull-ups
15 Thrusters 65#

5 Rounds

Sectional WOD 3

2010-06-27T16:49:00.001-05:00

20100625

For time:
Run 250m
25 Snatches (75/45)
25 Kettlebell Swings (55/35)
25 Overhead Squats (75/45)
25 Box Jumps (20"/16")
25 Sumo Deadlift High Pulls (75/45)
25 Wallballs (20#@10ft / 14#@8ft)
25 Thrusters (75/45)
Run 250m

23:24

Ring Push-up Power Clean

2010-06-24T20:42:00.001-05:00

20100624
"Grace"

135 pound Clean and Jerk, 30 reps

(115#) 3:14 compared to (95#) 3:02

20100621
Ring Push-ups Max x3

6,5,5

Power Clean 5x3 @70% 1RM

140

2010-06-17T07:10:00.001-05:00

"Annie"

50-40-30-20-10

Double-Unders
Sit-ups

16:37

DB Snatch KTE

2010-06-16T20:04:00.000-05:00

14,12,10,8,6,4,2--Reps
DB Snatch (14=7/side 12=6/side...)
KTE

7:57 25#

Pull-ups Power Clean

2010-06-15T22:51:00.002-05:00

20100615
Power Clean 1-1-1-1-1-1-1
155-165-175-185-190-205(F)-200-205(F)

20100614
With a continuously running clock do 1 pull-up the 1st min, 2 pull-ups the 2nd min, 3 pull-ups the 3rd min... continuing as long as you are able.

8 Rounds +3
Hands started to rip the top layers so I stopped.

Push-Press

2010-06-10T21:09:00.001-05:00

Push Press
155,175,185,195(F),195 PR,200(F)

Renegade Rows Sit-up Back Extensions

2010-06-09T18:41:00.000-05:00

50 Renegade Rows (20#)
100 Sit-ups
100 Back extensions
50 Renegade Rows (20#)

10:57

Thruster DU KB Swing Lunge Burpee

2010-06-07T20:11:00.001-05:00

For Time:
50 Barbell Thrusters (20kg barbell)
40 Jumprope Double Unders
30 DB Swings (55lbs/35lbs)
20 Barbell Lunge (10/side) Hold barbell overhead in snatch grip
10 Burpees

Rx'd 11:14

FGB style

2010-06-03T18:46:00.001-05:00

In this workout you move from each of 4 stations after a minute. This is a four-minute round from which a one-minute break is allowed before repeating. 3 rounds. The stations are:
Burpees (Reps)
Tire Flips Alt Directions (Reps)
Ball Slams (Reps)
Sledgehammer Swings Alt Arms (Reps)
The clock does not reset or stop between exercises.

HS hold Get-up

2010-06-02T18:58:00.000-05:00

STRENGTH
HS Max Hold x3

WOD
AMRAP 10 Min
KB/DB get-ups Alt arms
Compare to 20091208

:51,:37,:41

16KG 34 compared to 23

20100601 Sprint Push-press

2010-06-02T05:13:00.000-05:00

STRENGTH
50M Sprint x5

WOD
Push Press 5x3 @ 85+%

best sprint 7.59

155,160,160,160,155

Hang Power Snatch Run

2010-05-25T21:53:00.000-05:00

Five rounds for time of:
95 pound Hang Power Snatch, 15 reps
Run 400 meters

(65#) 18:37 compared to 17:41 with 45#

Nicole

2010-05-21T09:01:00.002-05:00

"Nicole"
AMRAP 20 min
Run 400m
Max rep pull-ups

14(PR)/9/11/7/8/6=55(PR,previous 45)

Back Squat

2010-05-19T21:35:00.001-05:00

Back Squat 5x3

275,275,295,295,305(PR)

Ring Push-up Fran

2010-05-18T20:24:00.001-05:00

STRENGTH
Max Ring Push-ups

9

WOD
"Fran"

21-15-9
95#Thruster
Pull-ups

(75#,15 & 9 blue band) 8:33

KB Challenge

2010-05-17T20:30:00.001-05:00

20Kg
250/9100

Push Press

2010-05-17T20:29:00.000-05:00

Push Press 5x5 @ 80+% 1RM

150,150,140,140,140

KB Challenge

2010-05-16T11:49:00.000-05:00

20Kg
150/9350

KB Challenge

2010-05-15T11:55:00.002-05:00

20Kg
200/9500

Push-Press DU Back Squat

2010-05-14T19:00:00.001-05:00

Push Press
2x8 @ 50%
2x15 @ 60% 1RM

95,95;115,115(9)

Three rounds for time of:
30 Double-unders
5 Body Weight Back Squats

225# 9:54

KB Challenge

2010-05-13T21:43:00.002-05:00

KB Swings
100/9700

KB Challenge

2010-05-12T22:05:00.002-05:00

Startiing 10000 kb swings in one month, will work for between 350 & 400 swings a day.
completed/remaining; 200/9800

The Chief

2010-05-12T07:42:00.002-05:00

"The Chief"
Max rounds in 3 min
135# Power Clean x2
Push-ups x6
Squats x9

4+3 pu, 3+6 sq, 3, 3, 2+3 pu =15 rx'd
compared to 14

Box Jump Deadlift Row

2010-05-11T20:34:00.000-05:00

Push Press 1x20 @ 40% 1RM
3x3 @ 80-85% 1RM

75
150,155,155

WOD
Three rounds for time of:

24" Box jump, 15 reps
185 pound Deadlift, 10 reps
Row 250M

9:34

2010-05-06T17:45:00.001-05:00

Push-press
2x5 @115
2x10 @135(10,6)

3 Rounds
135# Hang power clean x15
15 burpees

(95#) 8:12

Nate

2010-05-05T13:08:00.002-05:00

"Nate"
AMRAP 20Min
2 MU
4 HSPU
8KB Swings

6 Rounds in 10 min.
Did my first HSPU today.

Push-Press

2010-05-04T07:32:00.002-05:00

Push-press
7x1

155,165,175,175,180,180,185,190,195(F)

Rowing Interval

2010-05-03T17:14:00.002-05:00

Rowing
10 intervals 21 sec work/30 sec rest
between 90-106 meters per interval. I was going to do 20, but my hamstrings were on fire and i didnt want to injure.

Baseline

2010-05-03T07:18:00.002-05:00

"Baseline"

Row 500m
40 squats
30 sit-ups
20 push-ups
10 pull-ups

5:48

Chelsea 5K

2010-04-30T21:46:00.001-05:00

"Chelsea"
Set up before a clock, and every minute on the minute perform 5 pull-ups, 10 push-ups, and 15 squats. If you fall behind the clock keep going for thirty minutes and see how many rounds you can complete.

Modified to 3,6,9 did 17 Rounds + 5Rounds

Then tonight
Cinco de Mayo 5K run 29:18, PR for 5K is 27:57 around the neighborhood.

Front Squat

2010-04-29T07:26:00.003-05:00

Front Squat 7x1

225,245,255,265,270(PR),255

Push-up Sit-up Griff Pull-up Dip

2010-04-28T21:51:00.001-05:00

STRENGTH
2Min Max Rep Push-up
2Min Max Rep Sit-up

34, 45
WOD
"Griff"
For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

17:09

At Noon
EMOM
2 Pull-ups 2 Ring Dips (after 3rd minute 4 Band Assisted Ring Dips)

Diane and Nancy

2010-04-26T21:23:00.002-05:00

20100426

"Nancy"
5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

(85#) 20:52 Heaviest I have ever done this WOD.

20100423

"Diane"
21-15-9

Deadlift 225 lbs
Handstand Push-ups

(185#,knees on box HSPU)4:11

DB Clean & Jerk KTE

2010-04-21T19:12:00.000-05:00

AMRAP 15:00

8 Hang dumbbell clean & split jerk (Alternate splits right then left)
8 Knees to elbow (KTE)

6Rounds + 6 Cleans

Front Squat

2010-04-20T20:54:00.001-05:00

Front Squat 5x3 @ 91+%

205,205,205,210,210

HSPU Wallball Lunge MU

2010-04-19T20:18:00.000-05:00

3 Sets Max Rep HSPU
2/3/2 all partial range

4 rounds for time of:

20 pound Wallball, 25 shots
Walking lunges, 100 feet
5 Muscle-ups

15:20 Didn't push hard enough on Wallball

Deadlift Cindy

2010-04-19T00:00:00.001-05:00

20100416
Deadlift 3x5 @ 80+% 1 RM

275,275,275(3)

“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

10 Rounds +5 Push-ups

Front Squat

2010-04-15T20:24:00.001-05:00

Front Squat 5x4 @ 88+% 1RM

195,205,200,200

Virtual Shoveling Double unders

2010-04-14T19:51:00.002-05:00

For time 25, 20, 15, 10, and 5 rep rounds of:

Virtual shoveling
Double Unders

12:08 25#

Row 42sec on/30sec off x10 200Meters each round

4 Rounds completed at 200Meters