WOD: Tues 9/7/11

Strength Work

10x2 Power Clean - Speed Work
*235#

WOD

5 Rounds on the 3 Min Interval
- 5 Squat Cleans (165#)
- 150 M Run

*.56, .54, .53, .53, .52

WOD: Mon 9/5/11

In FLA at Crossfit Vero Beach

3 Rounds
- 10 Deadlifts (175#)
- 7 Front Squats (175#)
- 4 Push Jerks (175#)

*4.18

-Then-

12-9-6

- Overhead Squats (135#)
- KB Swings (70#)

*2.43

WOD: Sun 9/4/11

Run 4 Miles

THE COLORADO OPEN

Colorado Open WODS, results, and thoughts:

WOD 1

5 Rounds
- 10 Back Squats (205#)
- 10 Pull Ups
- 150M Run
*8:00 (15th Place) 6:02 Top Time

WOD 2

3 Rounds
- 10 Ground to Shoulder (115# Stone)
- 50 Double Unders
*3:41 (8th Place) Top Time 2:57

WOD 3

1000 Meter Row
*3:10 (6th Place) Top Time 3:03

WOD 4

6 Min AMRAP
- 5 Deadlifts (225#)
- 20 KB Thrusters (10 each hand, 53#)
*4 Rounds + 6 (30th Place) Top Rep 5+15

WOD 5

For Time:
- 30 Wall Ball (30#)
- 30 Box Jumps (Games Standards)
- 30 Power Snatches (115#)
*5:09 (18th Place) Top Time 3:32


Overall, great weekend. Weaknesses were VERY obvious.

WOD: Mon 8/1/11

WOD:

3 Rounds
- 30 Double Unders
- 10 OHS (135#)

3 Rounds
- 10 HSPU
- 15 Slam Ball (50#)

50 Double KB Clean and Jerks (53#)

*25.56

WOD: Sat 7/31/11

WOD:

3 Rounds for weight:
- 5 Deadlifts (335,355,365)
- 5 Clean and Jerks (205,215,225)
- 5 Snatches (185(4/5),195(2/5),205(f)
- 5 Muscle Ups
- 5 Rope Climbs

WOD: Fri 7/29/11

WOD:

6 Rounds
- 10 Thrusters (135#)
- 15 Deadlifts (135#)

*15:36

F*ck

WOD: Wed 1/27/11

WOD:

5 Rounds:
- 5 Power Cleans (135#)
- 20 Push Ups
- 50 Double Unders

*7.32

Post Wod:
1.5 mile run

WOD: Tues 7/26/11

Strength:

5x2 Squat Cleans

225. 235, 245, 255, 265(1), 265(1)

WOD:

10-9-8-7-6-5-4-3-2-1
- KB Swings (55)
- Box Jumps
- Goblet Squats (55)

*6.27

WOD: Mon 7/25/11

Strength:

Back Squat - 5x5
255-275-295-315-335(3)

WOD:

20 Min AMRAP
- 20 Slam Ball
- 20 Pull Ups
- 20 Lunges

*7rds + 30 reps

WOD Wed 7/20/11

WOD:

20 Min AMRAP
- 3 Muscle Ups
- 6 Shoulder Press (115)
- 9 SDHP (115)

*8 rounds + 4

WOD 7/19/11

WOD:

3 Rounds
- 10 OHS (135)
- 50 Double Unders

*3:38

Strength/Auxillary

5 Rounds (NFT)
- 50 Ft walk (245)
- 5 Squats (245)
- 50 ft walk (245)
- 5 Power Cleans (245)
- 400 M Run

WOD 7/5/11

WOD:

5 Rounds
- 10 Power Cleans (135#)
- 10 Wall Ball (30#)
- 10 Box Jumps (24")
*8.51

5 Min Max Distance Run
*1250M

WOD: July 2nd and 3rd

I have been really delinquent in getting posts up, but here are a couple from the weekend.

July 2nd WOD:

- 1 Rep Max Back Squat

10 Rounds at 135# of
- 1 Power Clean
- 1 Front Squat
- 1 Hang Squat Clean

10, 9, 8, 7, 6, 5, 4, 3, 2, 1
- Dumbell Swings
- Hand Stand Hold (15 Seconds)

July 3rd WOD

21-15-9
- Dumbell Squat Cleans (55#)
- Man Makers (55#)
*12:59

All of these were done in a globo gym in Hutchinson, KS. I hate globo gyms.

WOD 6/27/11

WOD:
10-9-8-7-6-5-4-3-2-1

- Power Snatch (95#)
- Box Jump (24")
- Wall Ball (20#)

*9.43

(I had the luxury of someone elses analysis of this wod before I hit it.)

WOD: 6/23/11

WOD 1:

12 Min AMRAP
- 5 HSPU
- 6 Slam Ball (50#)
- 9 Box Jumps (34")

WOD 2:

5 Rounds
- 5 Front Squats (185#)
- 150M Sprint (Approx)

Ancillary Work

3 Rounds
- 15 Sit Ups (50#)
- 15 Back Ext (53#)

WOD: 6/21/11

Strength:

3 Sets of 3 of each:

- Power Clean to Front Squat (225#)
- Power Snatch to Overhead Squat (165#)

WOD: 6/20/11

Strength"

Push Jerk

185(3)-205(3)-225(2)-235(1)-235(1)-245(1)-255(1)-275(f)

WOD:

4 Rounds
- 10 SDHP (115)
- 40 Double Unders
- 20 KB Swings (53#)

*8.03

WOD: 6/18/11

WOD:

"Badger"

3 Rounds
- 30 Squat Cleans
- 30 Pull Ups
- 800M Run

*31.10

WOD 6/17/11

WOD:

100 Body Weight Back Squats (185#)

*12:10

Back in Action

So after a pretty nasty stomach bug and some time off, I am back at the work outs and getting focused/prepared to compete in the Colorado Open. While I have done a number of wods recently "not for time" the last two days have been back on the normal routine.
_______________________

"Fran"

*2.47 (pr)

I did this at 6am by myself. It has been 2 years since I did this last, so I am glad to see I can still move through it.
_______________________

Squat Cleans 5x2
225-235-245(1,f)-245(2)-255(1,f)-255(f)
_______________________

3 Rounds
- 6 Muscle Ups
- 20 KB Snatches (70#)
*6.47

WOD: Tues 5/31/11

Strength:

Push Press
175(5)-185(5)-195(3)-205(2)-215(1)pr-225(f)

WOD: Mon 5/30/11

WOD:

"Murph"

- 43.35 (20# vest)

WOD: 5/28/11

WOD:

12 Min AMRAP
- 5 Push Presses (155#)
- 5 C-2-B Pull ups - Strict
- 5 Back Ext (53#)
- 5 Wall Ball (50#)

- 6 Rounds

WOD:5/27/11

WOD:

RUN a 5K!!!!!

I ran a 5k for the first time in years... pain free! This was by far one of the biggest accomplishments I have done in a while. I didn't think I would ever be running again.

Not only that, but I did it at a pace that I haven't run since high school.

*21:47 (3.12 miles)

15 Rep Bodyweight OHS (185#)

This has been a long time coming... http://www.youtube.com/watch?v=OKMSPS1LKQs

WOD: Wed 5/25/11

WOD 1:

10-9-8-7-6-5-4-3-2-1
- Pull Ups
- Box Jumps
- Power Cleans (205#)

*17 something
(This was too heavy for me right now)

WOD 2

5 Rounds
- 4 Muscle Ups
- 8 Overhead Squats
- 12 KB Swings (1.5pood)

*NFT

WOD: Tues 5/24/11

Strength:

- 3 Rep Max Front Squat
260lbs
- Max Reps @ 90%
3 Reps (235#)
- Max Reps at 185#
11 Reps

WOD:
Annie

50-40-30-20-10
Double Unders
Sit Ups

*5.46 (pr)

WOD: Mon 5/24/11

WOD:

7 Rounds
- 35 Double Unders
- 1 Snatch (one attempt)

Weight used was 185# (4 for 7)
Time: 8:35

WOD 2:
21-15-9
Deadlift (225#)
HSPU

*Ran out of time af round of 15

WOD: Sat 5/21/11

WOD:

5 Rounds
- 10 Wt'd Lunges Each Leg (45# ea hand)
- 5 Man Makers Each Arm (45# ea hand)
- 15 Deadlifts (45# ea hand)
- 10 K-2-E on a Swiss Ball

*NFT

WOD: Fri 5/20/11

*Performed in Beaver Creek at 9,500ft

50-40-30-20-10
Front Squat (2, 45# Dumbells)
Push Ups

*22:35

This was awful. Combination of altitude and alcohol.

WOD: Sat 5/7/11

Strength/Skill

Overhead Squat Work
225x2 245x2 265(f)

1x15 Bodyweight Overhead Squat (185#)
*This has been a goal for a long time as it is a crossfit bench mark I have always wanted. Finally got it on Saturday. Video will evidence be posted soon.

WOD:

5 Rounds
- 10 OHS (95#)
- 10 Toes to Bar
*5:15

WOD: Thurs 5/5/11

WOD:

3 Rounds
- 400M Run
- 30 Slam Ball (30#)
- 20 Pull Ups

*9.58

Strength:

5x3 Back Squats
Worked up to 315

2x20 @ 225#

WOD: Wed 5/4/11

WOD:

12 Min AMRAP
- 200m Run
- 4 HSPU
- 8 Deadlifts (225#)

*6 Rds + Run + 3 HSPU

WOD: Mon 5/2/11

Strength:

Squat Cleans
*Worked up to 265 (missed 275)

WOD:
1 Squat Clean ever 10 Seconds for 5 minutes (135#)

WOD: Sat 4/30/11

WOD:

5 Rounds
- 11 Up and Over Box Jumps (24")
- 10 Push Jerks (155#)
- 11 Up and Overs
- 15 KB Swings (70#)

*19.26

This was a rough wod. I am destroyed form this week!

WOD: Fri 4/29/11 Sectional WOD 11.6

WOD:

Thruster/Pull Up Ladder (As Done on Tuesday)

*112 Reps

One rep better than before, but I felt like I gave it everything I had today to finish this one.

WOD: Thurs 4/28/11

WOD:

-Not for time (but quickly)-

4 Rounds
- 400M Run
- 10 Slam Ball (20#)
- 10 GHD Sit Ups
- 25 Double Unders

Sectional WOD 11.6 re-run tomorrow.

WOD: Wed 4/27/11

Strength:

Overhead Squat Practice
*Worked up to 245lbs

WOD:

1 Squat Snatch every 15 Seconds for 25 Reps (155#)
*Missed 5 reps

WOD: Tue 4/26/11

WOD:

Sectional WOD 11.6 - Completed for the first time at Crossfit Vero Beach

3 Thrusters
3 C2B Pull Ups
6 Thrusters
6 C2B Pull Ups

- Continue for 7 Minutes -

Total Reps *111

I never felt like I got into this workout... Might have been the fact that it was 6am, but still felt like I should try again as soon as I finished this one.

WOD: Sat 4/23/11

Got to work out at Crossfit Vero Beach today. Great gym!

WOD:

Row 1000M
21 Power Snatches (115#)
Row 500
15 Power Snatches
Row 250
9 Power Snatches

*14.28

WOD: Wed 4/20/11 - Sectional WOD 5

WOD:

20 Min AMRAP
- 5 Power Cleans (145#)
- 10 Toes to Bar
- 15 Wall Ball (20#/10Ft)

*10 Rounds + 8 Reps

This was a tough work out. But then again, I HATE 20 min work outs.

WOD: Tues 4/19/11

WOD:

*Active Rest Day before Sectionals WOD tomorrow

- 400M Run
- 50 Push Ups
- 400M Run
- 50 Sit Ups
- 400M Run
- 50 Squats
- 400M Run
- 50 Back Extensions
- 400M Run
- 50 Push Ups
- 50 Sit Ups
- 50 Squats
- 50 Back Ext

WOD: Mon 4/18/11

Strength:

5x3 Back Squat at 275#
*2 Second pause at the bottom

WOD:
3 Rounds, each for time of:
5 Power Cleans (155#)
10 Front Squats (155#)
5 Push Jerks (155#)
10 Strict Pull Ups
- Rest 1 min -

Total time - 8:15
I died after the first round.

WOD: Sat 4/16/11

WOD:

10 Power Snatch (135#)
1 Shuttle Run
20 HSPU
1 Shuttle Run
30 Pull Ups
1 Shuttle Run
40 GHD Sit Ups
1 Shuttle Run
50 Double Unders
1 Shuttle Run

*Somewhere around 12 minutes I think. HSPU were the weakness work here, and much needed.

WOD: Fri 4/15/11

WOD:

Sectionals WOD #4 (Repeat)

*1 Round + 16 Burpees

I can't say I am really thrilled with the fact that I re-did this one. Hope that one rep helps.

WOD: Wed 4/13/11 Sectional WOD 4

WOD:

10 Min AMRAP
- 60 Bar Facing Burpees
- 30 Overhead Squats (120#)
- 10 Muscle Ups

*1 Rounds + 15 Burpees

WOD Tues 4/12/11

Strength/Technique:
6x2 Snatch
155-165-175-185-195-205f

WOD:
4 Rounds for time of:
- 400M Run
- 12 SDHP (95#)
- 12 Push Press (95#)

*11.24

Didn't go 100% but it was hard enough.

WOD Mon 4/11/11

Strength:
5x3 Back Squat
315-320-325-330-335

WOD:
5 Rounds of:
- 6 Back Squats (225#)
- 6 Strict Pul Ups
- 6 Strict Ring Dips

*6.30

WOD Sat 4/9/11

WOD:

5 Rounds of:

- 10 Wall Ball
- 10 Burpees
- 10 KB Snatches (53#)
- 20 Ab Mat Sit Ups
- 5 Muscle Ups
- 1 Min Rest

*Total time: 18:14

WOD: Fri 4/8/11 Sectional WOD 3

WOD Catch Up:
Tuesday was a light day of stretching and easy work.

Wednesday I hit the Sectional WOD for the first time - 23+1

Thursday was a light day (NFT)
30-20-10
- KB Swings (53#)
- Push Ups
- 10 Overhead Lunges (45#)

Friday - Repeat Sectional WOD 3

5 Min AMRAP of:
- 1 Squat Clean (165#)
- 1 Jerk (165#)

*25+1

So today I decided to put myself on a 30 rep pace of 6/min, forcing myself to rest the entire remainder of the minute. This was hard o do, but proved to be the right strategy... for me.

WOD Mon 4/4/11

Strength:

5x3 Push Press

185-195-205(1)-205(3)-215(1)

WOD:

21-15-9

- Wall Ball
- Slam Ball
- Toes to Rings

After Each Round - 3 Snatches (155#)

*This was more of a walk thru than a hard push.

WOD Sat 4/2/11

Strength:

Back Squat:
225x10, 275x5, 315x3, 325x3, 335x3, 355F

WOD:

3 Rounds
- 500M Row
- 30 KB Snatches (53#)
- 20 Front Squats (135#)
- 10 Chest to Bar PU
- 5 HSPU

- 3 Min Rest Btwn Rounds -

WOD 4/1/11 - Sectional WOD 2

15 Min AMRAP

- 9 Dealifts (155#)
- 12 Push Ups (release hands at bottom)
- 15 Box Jumps (24")

*11 Rounds

15 Mins is along f*cking time!

WOD Thurs 3/31/11

Today I stretched and prepared for the second Sectionals work out.

Prep WOD:

3 Rounds
9 Deadlifts
12 Push Ups
15 Box Jumps
*2:45

Slow and Steady will win this race.

Tues/Wed 3/29/11-3/30/11

Mobility work and recovery.

Tues: Stretch and row

Wed: Physical Therapist/Massage

WOD Mon 3/29/11

WOD:
Clean and Jerk / Burpee Ladder - 12 minutes
*Do 1 c&j and then 1 burpee, 2 c&j and 2 burpees

C & J - (155#)
Burpee

8rds + 4 c&j

- Then -

- 75 Air Squats
- 50 Pull Ups
- 20 Ring Dips
- 50 Air Squats
- 35 Pull Ups
- 15 Ring Dips
- 25 Air Squats
- 20 Pull Ups
- 10 Ring Dips

WOD Sun 3/27/11

Strength:

Deadlift:
405x4, 415x2, 425x1, 315x10

1 Shoudler Press
2 Push Press
3 Push Jerk

155,165,170,175(f)

WOD:
5-4-3-2-1
- Squat Clean (225#)
- Muscle Ups
- HSPU

*16.25

Took my time and focused on not missing reps.

WOD Fri 3/25/11

Sectional WOD - 2nd Attempt

After a little more strategy and training, we attempted the Secrtional WOD one last time.

- 30 Double Unders
- 10 Power Snatches (75#)

6 Rounds + 30 DU + 9 Snatches

At the time of posting, this is good enough for 106th place in our region. Ouch.

WOD: Thurs 3/24/11

WOD: 15 Min AMRAP

- 10 KB Swings (53#)
- 10 Double Unders
- 200M Run
- 8 Pull Ups
- 10 GHD Sit Ups
- 5 Back Squats (225#)
- 3 HSPU

*We didn't keep track of rounds, mainly just used this to move through before we hit the Sectionals WOD again tomorrow. Felt good to just move though.

WOD Mon 3/22/11

WOD:
CF Games 2009 Final WOD

15 Squat Cleans (155#)
30 Box Jumps (24")
15 Muscle Ups
30 Double Unders
30 KB Push Press (53#)
15 Thrusters (135#)
30 Pull Ups
30 Burpees
150ft Walking Overhead Lunge (45#)

*I was looking for a chipper to kick my ass today, and this one did the trick. Not sure what my time was, but I crashed in the middle of the WOD and it turned into a feat just to finish.

WOD: Sun 3/20/11

WOD:

5x5 of
Overhead Squat - Front Squat - Back Squat
*Go up in weight every set through the 15 Sets

235-245-255-265 (stopped at 4 b/c of shoulder pain)
275-280-285(f)-255
315-335-345(f)-345(f)
*frustrating lifts today

Back Squat work - 225x10, 225x10

WOD Sat 3/19/11 First Sect WOD

WOD:

10 Min AMRAP of:
- 30 Double Unders
- 15 Power Snatches

*6 Rounds + 28 Double Unders

(Turns out we will have another week to try this again if we want to...)

WOD Fri 3/18/11

In prep for the competition on Saturday:

- Mobility work
- Weakness Work

3 Rounds
10 Slam Ball (30#)
10 Squats with Slam Ball
10 Push Ups

Looking forward to seeing everyone crush the AMRAP!

WOD 3/16/11

WOD:

In prep of the wod on Saturday, I did 3 rounds of the workout.

30 Double Unders
15 Power Snatches
*3.48

Push Jerk Practice
135, 3x3 / 155, 2x3 / 185, 2x3

WOD: Tues 3/15/11

WOD:

5 Intervals of:
- 5 KB Clean and Jerks Each Arm (53#)
- 12 K-2-E on the Rings
- 1 Muscle Up into 10 Ring Dips
- 20 Steps OH Walking Lunges (45#)
- 20 Double Unders
*1 Min Rest

*Total time - 18:47 (minus rest = 14:47)

This was a good work through just to get some level of work out in. Pretty tired today.

WOD Mon 3/14/11

WOD:

7 Rounds of:
- 10 Wall Ball
- 10 Pull Ups

*4.06

Strength:

10x2 Back Squat on the minute (295#)

WOD: Fri 3/11/11 - CF Las Vegas

WOD:
3x5 Shoulder Press
- In between Rounds, max reps dead hand pull ups.

SP - 135-145-150(3)
PU - 20-12-10

WOD 2:
Tabata x 2
- Barbell Thrusters
10-9-8-8-8-8-8-8-8-8-8-8-8-8-8-8

WOD: Thurs 3/10/11

WOD 1:
4 Rounds
400M Run
50 Air Squats

*10:58(PR)

WOD 2:
15 Min - On the Minute, of
- 3 Power Cleans (205#)
- 5 Pull Ups (mix of strict and kipping)

WOD: Wed 3/9/11 Back from the Dead

WOD:

AMRAP 12 Minutes:
3 Bench Press (185#)
5 Back Squats (225#)

After having the flu this weekend and traveling a ton, this was more of a walk through than anything. Difficult none the less, but good to be back in a gym.

WOD Tues 3/1/11

Strength:

Clean and Jerk
225-235-245F-245f-Quit

WOD:

21-15-9
SDHP (95#)
OHS (95#)

4:18

Some days you just aren't in it from the beginning. This was one of those days.

WOD Mon 2/28/11

Strength:
10x2 Box Squat

*295 + Green Bands

HEAVY!

WOD:

5 Rounds (with 20lb vest)
5 Chest to Bar Pull Ups
2 Deadlifts (315lbs)
7 Burpees
10 Double Unders
100M Sprint

*8:18

WOD Sun 2/27/11

Strength:

1 Shoulder Press
2 Push Press
3 Push Jerk

4 Rounds for Max Weight
155-165-170(pr)-170

WOD:

Helen
3 Rounds
400M Run
21 KB Swings (53)
12 Pull Ups

*8.04(pr)

WOD Thurs 2/24/11

Strength: 5x3 Back Squat

230-235-245(2)-245(3)-250(2)

WOD:
3 Rounds of:
15 Front Squats (135#)
50 Double Unders

*5.44

WOD Wed 2/23/11

Strength:
Shoulder Press
155x2 155x2 155x2 155x2 165f

Push Press
165x2 175x2 185x2 195x2 205x2

Push Jerk
225x1

WOD:
3 Rounds
10 Deadlifts (300lb)
400M Run

*7.11

WOD Tues 2/22/11

Strength:

5x3 Front Squst
245-255-265-275(2)-275(1)

*Hamstring felt awful

WOD
12 MIN AMRAP
12 Squat Cleans (95#)
12 GHD Sit-ups

*5+5Sq Cl

Did not feel good at all, hope this turns around

WOD Sun 2/20/11

WOD:

Completed at 10,000ft

21-15-9
- Dumbbell Squat Cleans
- Push Ups

*7.06

Turns out the altitude was a killer!

WOD Fri 2/18/11

WOD:

21-15-9
Overhead Squat (135#)
Pull Ups

*4.56

WOD: Wed 2/16/11

WOD:

- 800M Run
- 35 Wall Ball
- 50 Back Extensions
- 100ft Walking Lunges
- 25 HSPU
- 400M Run
- 50 KB Snatches (53#)
- 50 Box Jumps
- 75 Sit Ups
- 25 Burpees
- 200M Run

*26.14

(Spent 2 days on the HSPU, everything else felt good- even the runs)

WOD Mon 2/14/11

Strength

Back Squat x 5
305-315-325-340(4)
*Ran out of time to do 5x5

WOD:
20 Min AMRAP
- 250M Row
- 10 OHS (95#)
- 3 Strict Pull Ups
- 6 Lipping Pull ups
- 200 Double Unders

*6 Rounds + Row/OHS

WOD Sat 2/12/11

Strength:

Power Cleans
10-5-2-1-1-1-1

155-185-255-270-280(f)-280(f)-280(f)

Push Jerk Practice
Worked up to 245

WOD:
3 Rounds
- 200M Run
- 10 Overhead Squats (135lbs)

*4:30

WOD Fri 2/11/11

Strength:

Front Squat:
255(1)-265(1)-275(1)-285(1)-300(f)-300(f)

WOD:
"Death by Squat Cleans" 135lbs
1 Squat clean the first minute, 2 the second...

*9 minutes- I just completed the 9 minutes (45 total squat cleans)

WOD Wed 2/9/11

Strength/Skill

Snatch Practice
175x2, 185x2, 195x2, 205F
Felt great until 205 and my shoulders weren't holding up.

1 Rep Max Deadlift - 445(PR!)

WOD:
"Angie"
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats

*15.22
Felt Slow but did the sit ups and squats un-broken which is good for me.

WOD Tues 2/8/11

WOD:

5 Rounds, Each for Time (1 min rest between rounds)

- 10 Weighted Box Jumps (35lb KB in each hand)
- 15m Weighted Lunges (35lb KB in each hand)
- 20 Push Ups
- 5 Muscle Ups

*1.27, 1.26, 2.37, 3.06, 3.14

This got hard quickly.

WOD Mon 2/7/11

Strength

10x2 on the minunte of:
Back Squat - 255# + 2 blue bands on each side
Shoulder Press - 135#

WOD

1000M Row
-Then-
3 Rds of:
30 Kb Snatches (53#)
5 HSPU
20 GHD Sit Ups
-Then-
500M Row

*18.04

I was exhausted today, so this was an espescially long battle.

WOD Fri 2/4/11

Strength:

Front Squat 5x3
245-255-265-275-280(2)

WOD:12 Min AMRAP
- 3 SDHP (135#)
- 5 Hang Power Cleans (135#)
- 7 Snatch Grip Deadlifts (135#)
- Immediately After -
5 Min AMRAP
Double Unders

*10rds + 3SDHP
*245 Double Unders

WOD Wed 2/2/11

WOD:
21-18-15-12-9-6-3
Pull Ups
Burpees
* Between each round, 5 deadlifts (295#)

*13.53

I was in trouble early on with this WOD- deads felt great, burpees felt awful. I am ready for a rest day!

WOD Tues 2/1/11

Strength:

Back Squat
325(3)-335(3)-345(3)PR-355(1)

Tabata:
Squats (135#)
Push Ups

Squats-60? (I lost count)
Push ups-95

WOD Mon 1/31/11

WOD:

15 Min AMRAP
- 5 Power Snatches (135#)
- 25 Double Unders
- 10 Over Head Walking Lunges (45# Plate)

- then -

5 Min Amrap - Muscle Ups

*8 Rounds + 3 Power Snatces
*20 Muscle Ups

WOD Fri 1/28/11

Strength:

Band Box Squats - 10x2
*255lbs + blue bands

WOD:

3 Rounds
12 Thrusters (95#)
20 Box Jumps
12 Pull Ups

*4.17

WOD Wed 1/26/11

Strength:

Power Cleans:

205x5, 255x2, 265x1, 265x1, 280(f), 280(f)

Both times I got 280 to my shoulders, but my legs are so spent from this week I couldn't stand up with it.

WOD Tues 1/25/11

WOD:

3 Rounds

- 12 Muscle Ups
- 75 Squats

*12:14

Muscle Ups were broken up as
Rd 1 - 12
Rd 2 - 4, 4, 4
Rd 3 - 5, 3, 2, 2

WOD Mon 1/24/11

Strength:

5x5 Back Squat
295-305-315-325-335(pr)
*Finally hitting some new PRs, feels good.

WOD:

3 Rounds
10 Deadlifts (275#)
50 Double Unders

**3.24

The WOD Video
(After watching the video, I think I missed 2 double unders in my counting.)

WOD Sat 1/22/11

Strength:

Overhead Squat
225(3)-235(1)-245(2)-255(1)-265(1)PR

WOD:

4 Rounds of Intervals
- 5 KB Snatches, each arm (2pd)
- 10 Box Jumps (35# kb each hand)
- 15 Slam Ball (30#)

Rd 1 - 1.17
Rd 2 - 1.20
Rd 3 - 1.36
Rd 4 - 1.43

WOD Fri 1/21/11

WOD:

5 Rounds
5 Power Cleans (205#)
10 Slam Ball (30#)
50 Double Unders

10.51

Strength

10x2 Front Squat on the minute
*225lbs

WOD Wed 1/19/11

WOD:

"Randy"

75 Reps, Power Snatch (75#)

4.30

Back Squat

275(5)-305(3)-325(3)-335(3)-345(2)

WOD Tue 1/18/11

Strength:

Front Squat
255(2)-265(2)-275(2)-285(1)

WOD:
Row 500 M
100 Double Unders

*3.31
500M Row- 1.28 (goal was to hit 1.30)

WOD Mon 1/17/11

WOD:

15 Min AMRAP

- 4 HSPU
- 12 C2B Pull Ups
- 6 Hang Squat Snatches (95#)

* 6 Rds + 1 HSPU

- 10 Min Rest -

Tabata
Wall Ball (12ft/20lb)
Deadlift (225#)

6/5

*I forgot what it was like to completely bonk in the middle of a work out. Tabata killed.

WOD Sat 1/15/11

Strength:

10x2 Box Squats with Bands at #205

Snatch - 5x2 up to 195#

WOD:

Elizabeth

7.24 - Muscle up to ring dips

http://www.youtube.com/watch?v=2uwXFAotCA0

WOD FRI 1/14/11

WOD:

5 Rounds
5 Power Clean and Jerks (185#)
30 Double Unders
20 Wall Ball (20lb/10ft)

15.29

WOD Wed 1/12/11

WOD:

Power Clean:
5-5-3-3-3

Deadlift:
1-1-1-1

The goal was to go right into very heavy deadlifts since we were already warm, and shoot for a new PR.

Power Clean: 185(5)-225(5)-245(3)-255(3)-265(1)
Deadlift: 415-425-435-445(f)-445(f)

*435 is my current PR, and 445 would have been my new PR - made it 6 inches off the ground each time. 3 lifts over 405 made me feel good though. 275 is my 1 rep power clean max, so I was "ok" with 255x3 and 265x1.

Next time!

WOD Tues 1/11/11

WOD:

3 Rounds with a 1:30 rest between each, of:

3 Rounds
- 8 pull ups
- 12 KB Swings (53#)
- 15 Box Jumps (24")

Rd 1 - 2.49
Rd 2 - 3.07
Rd 3 - 3.23

WOD Mon 1/10/11

Strength:
5x3 Back Squat
295-305-315-325-335
*this was good for me, and felt good.

WOD:

3 Rounds
30 OHS (95lbs)
30 Push Press (95lbs)

*14.45 - this was terrible for me. I died halfway through and almost quit. It will be a good on eto re-test.

WOD Sat 1/8/11

WOD:

4 Minute Interval - 4 Rounds

Complete:
10 GHD sit ups
10 KB Swings (53lb)
10 Box jumps
10 Lunges
10 Pull Ups

Then, complete as many reps as possibe in the remaining time, of:
Rd 1 - Back Squats (135#)
Rd 2 - Muscle Ups
Rd 3 - Power Snatch (95#)
Rd 4 - Double unders

*Score is the number of reps at the end of each round
Squats - 46
Muscle Ups - 12
Power Snatch - 18
Double Unders - 100

WOD FRI 1/7/11

Strength:
5x3 Front Squat
235-245-255-265-275(1)

WOD:

"Nate"
AMRAP 20 Minutes
2 Muscle Ups
4 HSPU
8 KB Swings (2pd)

*9 rounds + 2 Muscle UpsThis is a HUGE PR for me as I have never done this with ALL strict hspu's. However this morning, it came together. Ended up breaking hspu's into sets of 2 after rd 2, and then sets of 1 after rd 7.

WOD Wed. 1/5/11

WOD:

Strength work on Push Jerks, Overhead Squats, and Snatches

WOD Tues 1/4/11

WOD:

7 Min AMRAP
- 4 Thrusters (135#)
- 4 K2E, 4 C2B Pullups

- 1 Min Rest -

7 Min AMRAP
- 4 SDHP (135#)
- 4 Wall Ball (20lb/12ft)

Rd 1 - 8 Rounds
Rd 2 - 7 + 2 Wall Ball

WOD 1/3/11

First WOD of 2011!

5x5 Back Squat
275-285-295-305-315(4)

1x20 Back Squat
250lb (pr)

WOD 12/29/10

It was like old times with Travis and Crystal back in town!

Wod:

In 5 minutes, complete:
3 rds of Cindy
Max Rep Squat Clean (135#)

- rest 1 min -

3 rds of Cindy
Max Reps Double Unders

- rest 1 min -

3rds of Cindy
Max Reps Overhead Squat

*Score = # of reps of each movement after Cindy
*22 Squat Cleans
*107 Double Unders
*18 OHS