1/1

CrossFit Rest Day

Goals for '09:

Do a pistol.

Sub 5min Fran.

25 Round Cindy

Sub 9min Helen.

Qualify for CF Games.

Clean & Jerk 200#.

900 CrossFit Total.

35 consecutive pullups.

12/31

WU:

2 Rounds of:

10 Burpees

15 Squats

5 Pullups

10 30" Box Jumps

WOD:

20-15-10 of:

60# DB Swing

Pullups

Time: 3:40

12/30

WU:

BS: 8x135/6x145/4x155

WOD:

BS: 3x215/5x195/5x200

SP: 5x125/4x130/5x125

DL: 6x230/4x250/5x285

3x15 GHD Situps

12/29

Evening @ PF:

WU:

2 Rounds of:

100 Jump Rope Skips, 1 DU for every 9 SU

10 OHS

10 T-Pushups

10 Pullups

Samson Stretch

FS: 8x135/6x135

WOD:

FS: 5x195/2x195/5x135/5x155

BP: 5x195/5x200/3x200/5x185

PC: 3x135/3x145/3x150

Max Dead Hang Pullups: 12/8/8

1 min dead hang

12/27

Morning @ ACF:
WU:

2 Rounds of:
10 Ring Pushups
10 Pullups
10 AbMat Situps
10
Squats

1x 45# Burgenner Warmup

FS: 8x115/6x135

WOD:
FS: 5x190/4x195/5x180
PC: 3x95/3x135/3x135/3x140

Then...

For time:
50 Knees to Elbows
50 20# Wall Balls
50 Burpees
50 Box Jumps
50 Jumping Pullups
50 Double Unders
50 35# KB Swings
50 Walking Lunges
50 Back Extensions
50 45# Push Press

Time: 27:19

12/26

Afternoon @ Albany:
WU:

2 Rounds of:
50 Jumping Jacks
10 Squats
10 Pushups
10 Situps
10 Pullups

WOD:
Run 100m 10 times. Rest as needed in between.

Times:
13.8/14.3/14.0/14.1/14.7(I think)/14.3/14.3/14.3/14.3/14.1
*All in seconds. Finally met Pukie after the 10th Round.

Post:
40m Run: 5.8
Max HSPU: 8/8/7

12/23

Afternoon @ PF:

Warmup:

2 Rounds of:
Row 250m
15 Lunges
10 Pushups
10 Pullups

FS: 8x135/6x135

WOD:

FS: 5x180/5x185/4x190

BP: 5x190/4x195/4x185

PC: 3x140/3x135/3x135

Max Deadhang Pullups: 12/9/6

12/22

Evening @ PF:

Warmup:

2 Rounds of:

Run 1 Lap

10 PVC OHS

10 30# DB Push Press

10 Pullups

2 Samson Stretch

Back Squat 8x155/6x160/4x160

WOD:

BS: 5x210/3x205/5x200

SP: 5x120/5x125/4x130

DL: 6x225/4x245/5x275

GHD Situps 3x15

Row 100m: 16.5 sec / 16.4 sec

12/21

CrossFit Rest Day

12/20

Morning @ PF:

Warmup:

3 Rounds of:

Run 1 Lap

15 Lunges

10 T-Pushups

10 Pullups

2 Samson Stretch

WOD:

5 Rounds of:

Row 200m

8 Pullups

Time: 5:45

12/19

Evening @ PF:

WU:

2 Rounds of:

1 Lap around block

10 Squats

10 Pushups

10 Pullups

2 Samson Stretch

FS: 8x115/6x135/4x135

WOD:

FS: 5x165/5x170/5x175

BP: 4x195/5x190/5x190

PC: 3x135/3x135/3x135

Max Dead Hang Pullups: 14/9/10

12/18

Evening @ PF:

WU:

300m Row

10 45# OHS

10 30# Push Press (each arm)

10 Pullups

2 Samson Stretch

300m Row

10 45# OHS

Back Squat: 8x135/6x145/4x155

WOD:

BS: 5-5-5

SP: 5-5-5

DL: 6-4-5

Loads: 

BS: 5x190/5x205/3x205

SP: 5x125/3x130/5x125

DL: 6x185/4x225/5x265

3x15 GHD Situps

12/17

CrossFit Rest Day

12/16

Evening @ PF:
WU:
3 Rounds of:
250m Row
10 Squats
10 Pushups
10 Pullups
2 Samson Stretch

BS 8x135/6x155/4x155

WOD:

Back Squat 5-5-5
Shoulder Press 5-5-5
Deadlift 6-4-5

Loads:
BS: 5x175/5x195/5x200
SP: 1x35/5x115/5x125/3x130
DL: 6x185/4x235/5x260

GHD Situp 3x15

Post:

10-16-20 of:
50# DB Swings
2x 50# DB Push Press

Time: 8:22
*Today's stacked up WODs completely destroyed me. Ready for a Rest Day.

12/15

Evening @ PF:
WU:

2 Rounds of:
100 Single Unders (1 DU every 10)
10 45# OHS
10 30# DB Push Press (each hand)
10 Pullups

Front Squat 8x95/5x105/4x105

WOD:

Front Squat 5-5-5
Bench Press 5-5-5
Power Clean 3-3-3

Loads:
FS: 140/150/160
BP: 175/185/190F (only 3)
PC: 3x95/3x105/3x115/3x130

Max Dead Hang Pullups: 13/7/8

12/14

CrossFit Rest Day

12/13

Morning:
WU:
2 Rounds of:

Samson Stretch
10 Bar Dips
10 Squats
10 Pullups
10 Situps

3x 55# Hang Power Snatch

Back Squat 8x95/6x105/4x115

WOD:
Back Squat 5-5-5
Shoulder Press 5-5-5
Deadlift 8-4-5 (5 is the only work set)

Loads:

BS: 5x195/5x195F (only 3)/5x185
SP: 5x135F (only 3)/5x115/5x125
DL: 8x185/4x185/5x225

3x15 Ab Wheel (on knees)

Then...

21-15-9 of:

75# Push Press
Burpee

Time: 4:40

12/12

Evening @ PF:
WU:
3 Rounds of:

100 Single Unders (1 DU every 10)
10 Squats
10 DB Push Press @ 30# (each hand)
10 Pullups

Front Squat 8x95/6x100/4x100

WOD:

Front Squat 5-5-5
Bench Press 5-5-5
Power Clean 3-3-3
3x Max Dead Hang Pullups

Loads:
FS: 120/130/145
BP: 135 (WU)/175/185/195F (only 4)
PC: 115/120/125
DHP: 12/9/6

12/11

CrossFit Rest Day

12/10

Evening @ UF:
WU:

3 Rounds of:
250m Row
15 Lunges
15 KB Swings
15 Pushups

WOD:

Superset Weighted Pullups & Ring Dips 5-5-5-5-5:
Pull/Dip

1: 30/30
2: 35/35
3: 40/40 F (Only 2 Dips)
4: 45/30 F (Only 4 Dips)
5: 40/25

Then...

Back Squat 5-5-5-5-5

Loads:
8x 45#
175/185/195/200/205

Later:
50 min of ice skating

12/9

Evening @ Primal Fitness:
WU:

2x of:
100 Single Unders
10 Squats
10 Pushups
10 Pullups
2x Samson Stretch

Skill:

15:00 of Handstand Practice

WOD:

4 Rounds of:
.2 Mile Run
15 Wall Balls
100m Farmer's Walk w/ 140#

Time: 11:35

Later:
3 mile hike with groceries!!!

12/8

Morning @ UF:

WU:

2x Samson Stretch
10x Rollover
7x Burpee
2x 250m Row (~1:42 pace)

WOD:

AMRAP in 20 min of:
15 Pullups
15 Ring Pushups
15 Back Extensions
15 GHD Situps

Rounds 7 (+15+6)
*21 BE's were subbed as supermans due to GHD unavailable.

12/7

Evening @ Home:

WU:

15 Squat/Push (elevated)/Situp/Pullup

3x 20# (each hand) DB Squat Clean & Jerk

2x 35# DB SC & J

2x 40# DB SC &J

1x 45# DB SC & J

1 Burpee

WOD:

5 Rounds of:

5x 45# DB Squat Clean & Jerk

10x Burpee

Time: 9:00

12/6

CF Rest Day

12/5

Morning @ UF:
WU:

400m Run
20 PVC Push Press
200m Run
20 PVC OHS
10 16# MedBall Cleans

WOD:

100 Squats
2 Muscle Ups
80 Squats
4 MUs
60 Squats
6 MUs
40 Squats
8 MUs
20 Squats
10 MUs

Time: 11:44
*Legs dead. Last 10 MUs took forever.

Post:

Max Pushups in 1 min

Pushups: 43

12/4

Afternoon @ UF:

Warmup:

5 Rounds of:
...1 Snatch w/ PVC
...5 OHS w/ PVC

5 Rounds of:
...1 Snatch w/ 45#
...5 OHS w/ 45#

Then...

Overhead Squat Work

3x 95#
3x 105#
5x 105#

WOD:

Lunge 400m

Lunges: 381

Time: 11:31

*Can barely walk.

12/3

Morning @ UF:
Warmup:

Various stuff for about 20 minutes

WOD:
"Fran"

21-15-9 of:
95# Thrusters
Pullups

Time: 5:57 (1:05 PR)
*All pullups butterfly.

Afternoon @ UF:

WU:

DL 3x 185

DL 3x 225

WOD:

Deadlift 3-3-3-3-3

Loads: 275/295/305F (1 Rep)/295/300

12/1

Evening @ UF:
WOD:

Shoulder Press 1-1-1-1-1-1-1

Loads: 5x35/1x95/145/150F/150F/145F/140/145F/140

11/30

Morning @ UF:

Warmup:

20 Double Unders
10 Pullups
10 Pushups
10 Ab Mat Situps
10 Squats
20 Double Unders

WOD:
"Tabata Something Else"

20 sec on/10 sec off. 8 Rounds of:
Pullups
Pushups
Situps
Squats

Totals:

Pullups: 82
Pushups: 94
Situps: 68
Squats: 144

TSE Score: 388

*A slight problem with the clock, but score within about 10 points of what could have been accomplished. Ready to break 400 next time!

*Butterfly/Kipping Pullups. Some pushups not to ground. Situps feet together w/ Ab Mat.

11/29

Morning @ UF:
Warmup:

Samson Stretch x2

Rollover x10

Jog 200m

25 Squats

Jog 200m

25 Pushups

WOD:

5 Rounds of:
5 Handstand Pushups
10 Burpee Pullups (Chest to Bar)
15 53# KB Swings

Time: 12:25

Then @ UA...

500m Row

5 Games of Racketball

11/28

Very Well Deserved CrossFit Rest Day

11/27

Morning @ UA:

Warmup:

1 Muscle Up

10 Pushups

10 Situps

10 Squats

2 Pullups

WOD:

"Nate"

AMRAP in 20 min of:

2 Muscle Ups

4 HSPU

8 70# DB Swings

Rounds: 11 (+2+4)

*No PR.  Just one of those "check the box" kind of days.

11/26

Afternoon @ Underground Fitness:
Warmup:

Messin' around with equimpent

15 Squats

12 Ab Mat Situps

25 Jumping Jacks

5 Burpees

WOD:
"Mr. Joshua"

5 Rounds of:
400m Run
30 GHD Situps
15 225# Deadlifts (last two rounds were 205#)

Time: 26:16 (PR)

*As devastating as last time.

11/25

Morning @ UF:
Warmup:

Samson Stretch x2
10 Rollovers
2 Rounds of:
3 10# MedBall Clean
3 16# MedBall Clean
3 20# MedBall Clean
19 Box Jumps
3 Bear Complexes w/ PVC

WOD:
"Lynne"

5 Rounds of:
Max Bodyweight Bench Press
Max Pullups

Round 1: 10/21
Round 2: 9/21
Round 3: 5/16
Round 4: 6/16
Round 5: 6/15

Score: 125
*No rest between BP & Pullups

Evening @ UF:
Warmup:

10 Double Unders
10 Knees to Elbows
10 Back Extensions
10 GHD Situps
Burgner Warmup
95# Squat Clean & Split Jerk
145# Squat Clean & Split Jerk

WOD:

Squat Clean & Split Jerk 1-1-1-1-1-1-1

Loads: 155/160/165/170 (PR)/175F/175F/155/165

11/24

CrossFit Rest Day

11/23

Morning in Chicago:
No Warmup

WOD:
Run 5K

This didn't turn out quite as planned. I continued straight when I should have made a left. My 5K turned into a running search for any location from which I could navigate my way back to the house.

Total Distance Run: 11.67K (7.25 miles)

Time: 58:00

11/22

Morning @ Windy City:
Warmup:

3 Rounds of:
Row 200m
3 10# MedBall Cleans
3 14# MedBall Cleans
3 20# MedBall Cleans
3 25# Sandbag Cleans
5 Box Jumps
3 Bear Complexes w/ PVC

WOD:

Max Rounds in 15 minutes of:
3 75# Bear Complexes
5 Knees-to-Elbows
7 Pullups (C2B)
9 Pushups

Rounds: 6 (+3+5+7+5)
*Very fun WOD.

11/21

Morning @ UF:

Warmup:

Variety of damn near everything.

WOD:

"Frianebeth"

21 95# Thrusters

21 Pullups

15 135# Squat Cleans

15 Ring Dips

9 225# Deadlifts

9 Handstand Pushups

Time: 9:14

*Squat Cleans took forever.

Evening @ Windy City CF:
Warmup:

Burpee to Plank Ladder (1-5-1)
17 Pushups
25 Box Jumps
16 Pushups
15 PVC OHS
14 Pushups
8 Knees to Elbows
14 Pushups
40 Lunges
30 Pushups

WOD:

3 Rounds of:
Row 400m
30 Flutter Kicks
20 Pullups (C2B)

Time: 12:35

Post: Stretching

11/20

Well Deserved CrossFit Rest Day

11/19

Morning @ UF:
Warmup:

3 Rounds of:
10 PVC OHS
10 GHD Situps
10 Back Extensions
10 Pullups (Only 1 Round)
10 Ring Dips

WOD:
"Nicole"

AMRAP in 20 min. of:
Run 400m
Max Reps of Pullups

Rounds: 7 (PR)
Pullups: 16/18/16/16/13/15/14 = 108 (PR)
*Done at 24 degrees. Hands completely destroyed.

11/18

Morning @ UF:

Warmup:

WOD:

Push Jerk 1-1-1-1-1-1-1

Loads: 105/115/125/135(slop)/135/145/150(slop)/135x2/135/135/135(toes)/45x10
*Suck at Push Jerks. Worked on form w/ heavy loads.

Afternoon @ UF:

Sloshie: 2:56 (PR)

WOD:

Timed (Chest-to-Bar) Pullup Ladder

Minutes Completed: 13

11/17

Afternoon @ UF:

Warmup:

Rotations

15 Situps

12 Pushups

Lunges

Burpee Long Jumps

KB Swings

WOD:

"Helen"

3 Rounds of:

Run 400m

21x 53# KB Swings

12 Pullups

Time: 9:22 (PR)

11/16

Light 3 mile jog and very short sprints.

CrossFit Rest Day

11/15

Evening @ UF:

Warmup

3 Rounds of:

10 Back Extensions

10 Ab Mat Situps

10 Lunges

10 Single Unders

Then...
85# Back Squat

140# Back Squat

WOD:

Back Squat 5-5-5-5-5

Loads: 150/165/175/185/190 (PR)

*Gonna break 200 next time!

Post MetCon:

5 Rounds of:

30 Sec Ball Slam, 20#

30 Sec Double Unders

Round 1: 12/11

Round 2: 10/13

Round 3: 10/13

Round 4: 9/12

Round 5: 10/12

Score: 112

*Very fun 'lil WOD.

11/14

Afternoon @ UF:
Warmup:

20 Pushups
20 35# KB Swings
10 Pullups
10 20# MedBall Cleans

WOD:

5 Rounds of:
15 75# Hang Power Snatch
Run 400m

Time: 19:21

*95# was rx'd.

11/13

Afternoon @ Urban Active:
Warmup:

5 HSPU
25 Jumping Jacks
10 Pushups
10 Situps
10 Pullups
10 Squats
5 HSPU
2 Muscle Ups

WOD:
"Jason"

100 Squats
5 Muscle Ups
75 Squats
10 Muscle Ups
50 Squats
15 Muscle Ups
25 Squats
20 Muscle Ups

Time: 17:26 (7 min PR)
*All MU's to full extension at bottom.

11/12

Evening @ Underground Fitness:
Warmup:

2 Rounds of:
Samson Stretch
25 Jumping Jacks
10 Ring Dips
10 Pullups
10 GHD/Ab Mat Situps
10 Back Extensions
10 PVC OHS

WOD:

"Fight Gone Bad"

Score: 305 (PR)
*8' Wall Balls, some steps on box instead of jumps. A PR, but not proud of myself.

11/11

CrossFit Rest Day

11/10

Afternoon @ UF:
Warmup:
2 Rounds of:

Samson Stretch
10x PVC OHS
10x Ring Dip
10x Pullup
10x Back Extension
10x Ab Mat Situp

WOD:

3 Rounds of:
25 Inverted Burpees
25 Pullups
25 Burpees

Time: 22:40
*Much harder than imagined. 5 Rounds were rx'd, but had to stop at 3 to leave for class

11/9

Afternoon @ Underground Fitness:

Warmup:

25 Jumping Jacks

10 Ring Dips

10 Pullups

10 GHD Situps

10 Hip Extensions

25 Squats

Skill: 500m Row

WOD:

Power Clean 1-1-1-1-1-1-1

Loads: 135/145 (sloppy)/155/155 (sloppy)/135 x3/135 x3/135 x3

*Worked on form the last 3 rounds. PRs in there.

Post: 

Find Max Box Jump

Max Height: 45.5" (PR)

11/8

CrossFit Rest Day

11/7

Afternoon @ Underground Fitness:

Warmup:

2 Rounds of:

10 Double Unders

10 Ring Dips

10 Ab Mat Situps

10 Pullups

10 Hip Extensions

+25 Squats

WOD:

4 Rounds of:

Run 400m

50 Squats

Time: 11:27 (PR)

11/6

Afternoon @ Urban Active:
Warmup

15 Squats
15 Pushups
15 Situps
5 Pullups
10 Arm Rotations
15 Lunges
10 Burpees
10 45# Bench Presses

WOD:
"Lynne"

5 Rounds for Max Reps of:
Bodyweight (170#) Bench Press
Pullups

Round 1: 9/21
Round 2: 7/20
Round 3: 9/17
Round 4: 7/18
Round 5: 6/19

Score: 133 (PR by 43 Reps)

*All sets done with 3 minutes rest.

11/5

Afternoon @ Underground Fitness

Warmup: 

10 Ring Dips

10 Squats

10 AbMat Situps

10 Pullups

10 Burpees

WOD:

As many rounds as possible in 20 minutes of:

10x Pullups

10x 65# Thrusters

Rounds: 11 (+4 Pullups)

11/4

Evening @ Underground Fitness:

Warmup:

Setting up pullup bars

Moving mats into gym

Lots of Swinging, Dips, & Pullups

15 Squats

2 Handstand Pushups

WOD:

"Helen"

3 Rounds of:

400m Run

21x 53# KB Swings

12x Pullups

Time: 9:58 (PR)

*My favorite Girl WOD and now under 10 min!

Post: 20 AbMat Situps

11/3

Rich:
CrossFit Rest Day

11/2

Rich:
More work all day at CFLV Level 1 Cert.

Pre-lunch WOD:
15 Rounds of:

7x 20# Medicine Ball Cleans
7x Pushups

Time: 9:27

11/1

Rich:
At CF Las Vegas Level 1 Cert (2K' above sea level):
Lots of work all day.

WOD1: 

Bottom to Bottom Tabata Squats

Lowest Score: 17 Squats

WOD2:
"Fight Gone Bad"

Row @ Damper 5: 20/14/14
20# Wall Ball: 24/14/15
75# SDHP: 23/16/19
24" Box Jump: 16/15/16
75# Push Press: 20/17/20

Score: 263

*Ouch.

10/31

Rich:
CrossFit Rest Day

10/30

Rich:
Afternoon @ UA:
WU:

10x 45# OHS
250m Row
5x Pull/Push/Sit/Squat

WOD:
"Angie"

100 Pullups
100 Pushups
100 Situps
100 Squats

Time: 16:54
*Wasn't feeling it today.

10/29

Rich:

Afternoon @ Lucas':

Warmup:

15x Squat/Ring Dip/Pullup/Ab Mat Situp

WOD:

Shoulder Press 1-1-1-1-1

Push Press 3-3-3-3-3

Push Jerk 5-5-5-5-5

Loads:
Shoulder Press: 145F/135/140/145/150
Push Press: 135/140/145/150/155
Push Jerk: 135/135/135/140/145

*Hate this WOD. Lots of PRs in there

Post: 25 Double Unders

10/28

Rich:
Afternoon @ NKU:
Warmup:

15x Squat/Situp/Bar Dip/Pullup
25x Double Unders
15x Squat/Situp/Bar Dip/Pullup
3x 95# Squat Clean
1x 135# Squat Clean

WOD:
Squat Clean 1-1-1-1-1-1-1

Loads: 150 / 160 / 170F / 170 (PR) / 175 (PR) / 180 (PR) / 185 (PR) / 2x 135 / 185

*Huge PR today of 20 pounds. I think I could have done 190 with bumper plates.

Post:

6x 135# Front Squat
25 Double Unders
Max Handstand Pushups: 13

10/27

Rich:

CrossFit Rest Day

10/26

Rich:
Evening @ Lucas':
WU:

15x Squat/Push/Sit
15x Squat/Push/Sit
5 Double Unders

WOD:
"Elizabeth"

21-15-9 of:
Squat Clean, 135#
Ring Dips

Time: 14:06 (PR)
*First time as rx'd. My ring dips have improved significantly.

Post: 50 Squats

10/25

Rich:

Evening @ Idlewild Park:

WU:

15 Squats

15 Pushups

15 Pullups

15 Situps

25 Double Unders

WOD:

Run 5K

Time: 22:07 (PR)

*Excellent run today.  First time I felt the runner's high in more than a year.  Knee started to hurt about half way through.  Ran the trail in the woods; beautifully scenic.

Post: 35 Pushups off the back of the truck.

10/24

Rich:

Evening @ Home:

WU:

15 Squats

15 Pushups

15 Situps

25 Double Unders

WOD:

4 Rounds of:

Run 400m

Rest 2 min.

Times: 1:16.1 / 1:22.0 / 1:26.6 / 1:26.8

*No PR, but I'm runnin on gas at the end of a sleepless week.  My Army pace count may be off too.

Post: 50 Army Situps

10/23

Rich:
Evening @ Urban Active:
Warmup:

15 Squats

15 Pushups

15 Situps

25 Double Unders

WOD:

10 Rounds of:

12 Burpees

12 Pullups

Time: 16:27 (PR)

10/22

Rich:
Afternoon @ NKU:
Warmup:

15 Pushups
15 Pullups
15 Squats
15 Situps
25 Double Unders
5 Hand Stand Pushups

WOD:

As Many Rounds as Possible in 20 minutes of:
5x 95# Thruster
10x 95# Hang Power Clean
15x 95# Sumo Deadlift High Pull

Rounds: 6 (+5+5)
*Smoked the forearms. I hate barbell complexes.

10/21

Rich:

CF Rest Day

10/20

Rich:

Evening @ Underground Fitness:

WU:

10x Squats/Pushups/Situps

WOD:

"Filthy 50"

50 Box Jumps

50 35# Kettlebell Swings

50 Jumping Pullups

50 Walking Lunges

50 Knees to Elbows

50 20# Wall Balls (8' Target)

50 Burpees

50 45# Push Press

50 Double Unders

Time: 26:07 (PR)

*Huge gain for me.  PR by 2 minutes and first time doing the WOD as rx'd with the double unders!

10/19

Rich:

CF Rest Day

Go Steelers

10/18

Rich:

Morning @ UA:

WU:

10x Squat/Push/Sit

Burgener Warmup

5x 45# Snatch Balance

3x 75# Snatch

1x 100# Snatch

WOD:

Squat Snatch 1-1-1-1-1-1-1

Loads: 105/110F/110/115/125/130F/130F/130F/115F/115F/115/120/120/125

*No PR today.  Definite mental block and form was off.

Post: Max HSPU: 13 (PR)

Afternoon @ UA:

WU:

500m Row: 1:47.5 (PR)

10x Arm Rotations

10x 45# Overhead Squat

10x Elevated Pushups

10x Situp

WOD:

"Cindy"

AMRAP in 20 min. of: 

5 Pullups

10 Pushups

15 Squats

Rounds completed: 19 (PR)

*Strategerized this one. Performed 1 Round every 50 seconds. Didn't work out as planned.  Couldn't keep up after the 5 minute mark.

10/17

Rich:
Evening @ Lucas':
WU:

15x Squat/Push/Sit
Some Burpees
Some 45# Thrusters

WOD:

21-15-9 of:
95# Thrusters
Burpees

Time: 8:07

10/16

Rich:
CF Rest Day

10/15

Rich:

WU:

2 Rounds of:

10 C2B Pullups

10 Ring Dips

10 Situps

10 Squats

10 Roll Overs

WOD:

10x 135# Squat Clean

50x GHD Situps

8x 135# Squat Clean

40x GHD Situps

6x 135# Squat Clean

30x GHD Situps

4x 135# Squat Clean

20x GHD Situps

2x 135# Squat Clean

10x GHD Situps

Time: 12:14 (~4 min PR)

10/14

Rich:

WU:

15x Push/Squat/Sit

15x Push/Squat/Sit

5x 135# Deadlift

1x 275# Deadlift

WOD:

Deadlift 3-3-3-3-3

Loads: 275/290/295/300 (PR)/305F (only 2)

Post: 2:30 jog back to car

10/13

Rich:

Afternoon in Burlington:

WU:

1 hour of tennis

WOD:

7 Rounds of:

21x 75# Shoulder Press

21x GHD Back Extensions

Time: 16:14 (PR)

*All BEs unbroken.

10/12

Rich:
Afternoon @ Lucas's:
WU:

50 Single Unders
15x Squat/Push/Sit/Back Extension
50 Single Unders
10x Squat/Push/Sit/Back Extension

WOD:

5 Rounds of:
Run 400m
15x 225# Deadlift (Last 3 Rounds @ 205#)
30x GHD/Ab Mat Situps

Time: 28:57

10/11

Rich:

Evening @ Home:

WU:

50 Jumping Jacks

10x Push/Sit/Squat

10x Push/Sit/Squat

WOD1:

Pullup 1-1-1-1-1-1-1

Loads: 

*All pullups done w/ Backpack loaded, palms out.

WOD2:

"Erin"

5 Rounds of:

15x 40 pound Dumbell Split Clean

21x Pullups

Time: 17:38

*Very happy about this one!

10/9 - 10/10

Rich:

Sick. Probably Strep. Rest Day.

10/8

Rich:

Afternoon @ UA:

WU:

15x Squat/Push/Sit

250m Row

15x Push/Squat/Sit

WOD:

"Ryan"

5 Rounds for time of:

7 Muscle-Ups

21 Burpees (rx'd is to jump 1'.  This time omitted, next time will do.)

Time: 15:01

10/6 - 10/7

Rich:

CF Rest Days

8/5

Rich:

Afternoon @ 478th:

Some Burpees/Pushups/Squats demonstrating PT.

Evening @ Lucas' House:

WOD:

5 Rounds of:

15x 115# Deadlift

12x 115# Hang Power Clean

9x 115# Front Squat

6x 115# Push Press

Time: 24:20

*Another horrible suckfest.  Would rather do Fran.

8/4

Rich:

Morning @ 478th EN BN:

APFT

2min Pushups: 74

2min Situps: 86

2 Mile Run: 13:01

Score: 298 (our of 300)

*Link to more pictures

Afternoon @ UA:

WU:

Easy 500m Row: 2:23

Various Squat/Push/Pull work

WOD:

"Barbara"

5 Rounds, Rest 3 min in between each round.

20 Pullups

30 Pushups

40 Situps

50 Squats

Times: 3:15 / 4:21 / 4:31 / 4:46 / 4:32 = 21:25

8/3

Rich:

CF Rest Day

*Pics from backyard WODs on 8/2.

*Link to Fight Gone Bad III Pics.

8/2

Rich:

Afternoon @ Lucas's House:

Not much of a warmup...

WOD1:

AMRAP in 10 minutes of:

Run 200m

15 Pushups

15 35# KB Swings

Rounds: 5 (+50m)

*A serious smoker ... even for 10 min.

Rest 45 minutes

WOD2:

Clean and Jerk 135# once the first minute, twice the second minute, thrice the third ... until you cannot complete as many repetitions in that minute.

Results: 6 (+4)

*Ugg, that hurt.

10/1

Rich:

Morning @ UA:

Warmup:

15x Squat

15x Situp

15x Elevated Pushup

1 Muscle-Up

WOD:

21-15-9 of:

Handstand Pushups

Ring Dips

Pushups

Time 7:00

*Only did the 21 portion... no excuses.  Need to make this up.

Post: Max Box Jumps in 1 min: 40

9/30

Rich:
Morning @ UA:

Warmup:
15x Squat
15x Pushup
10x Dead Hang Pullup
15x Situp
15x Squat
15x Pushup
15x Situp

500m Row @ 2:10 pace

WOD: Back Squat 5-5-5-5-5
Loads: 165 / 175 / 185 / 195F (4x) / 185F (4x)

Post MetCon:

Row 500m / 50 Squats
Row 400m / 40 Squats
Row 300m / 30 Squats
Row 200m / 20 Squats
Row 100m / 10 Squats
Time: 10:42

Afternoon @ NKU:

Warmup:
15x Situp
15x Squat
15x Pushup
1 min of Airdyne

WOD: Push Jerk 5-5-5-5-5
Loads: 125 / 135 / 145 / 150 / 150
*No PR, but I defintely improved on my form and comfort.

Post:
Max Pushups in 1 min: 52

9/29

Rich:
CF Rest Day

9/28

Rich:
Morning in Albany:
WU:

2 Rounds of 10x:
Squat
Pushup
Situp

WOD:

4 Rounds of:
Run 400m
50 Squats

Time: 11:44
*All squats unbroken. Stitches will be removed on Friday.

9/27

Rich:
Morning @ ACF:
WU: Miscellaneous stuff

WOD:
"Fight Gone Bad"

Wall Ball: 34/24/24
SDHP: 28/26/16
Box Jump: 26/21/18
Push Press: 20/16/16
Row: 12/9/11

Previous Score: 233
Today's Score: 302 (PR)

Pictures and movies to come!

Thank you to all who donated! We raised $420!!!

9/24 - 9/26

CF Rest Cycle

Can't wait to get back into the routine!

9/23

Rich:

Went to UA Bellevue to work on Snatches and Clean & Jerks...

WU:

10x Pull/Push/Sit/Squat

Burgener Warmup

95# Snatch (inside the squat rack) ... Busted open my hands.

Lots of blood and 4 stitches on Right Ring Finger.

CF Rest Day

9/22

CF Rest Day (Part of a Rest Cycle)

9/21

Rich:

Afternoon @ UA:

WU:
Easy 500m Row: 2:10
*Damper Setting 4

WOD:

100 GI Janes.

*See video.

Time: 13:52

9/20

Rich:

Lazy Saturday.

98 Burpees

99 Burpees

CF Rest Day.

9/19

Rich:

Afternoon @ Central Park:

WU:

15 Elevated Pushups

15 Squats

15 Situps

15 24" Table Jumps

WOD: Run 5K.

Time: 7:26/8:27/8:32 = 24:25 

*I hate 5K's.  Crappy time.  Knee started hurting at end of 2nd mile.

9/18

Rich:
Morning @ UA:
WU: ~1:30 of Tabata Rowing

WOD:
Row 2K.

Time: 8:10 (PR)
*Was going to do Grace but had no power for it. Next cycle will be a Rest Cycle.

Post: 97 Burpees

9/17

Rich:
Morning @ UA:

"Virtual Fran"

21-15-9 of:
PVC Thrusters
Pullups, all butterfly

Time: 2:44
*Still a little morning smoker.

Post: 96 Burpees

CF Rest Day

9/16

Rich:
Morning @ Home:
95 Burpees

Afternoon @ NKU:
WU:

15 Squats
15 Pushups
15 Situps
15 45# OHS
2x 5 HSPU
6 Pullups
4 Pullups

WOD1:
"Michael"

3 RFT of:
Run .5M
50 Good Mornings, 45#
50 Anchored Situps

Time: 21:14
*No PR, but after The Chief & Fran and subbing Good Mornings for back extensions, I know why.

Rest 10 min.

WOD2:

Deadlift 3-3-3-3-3

Loads: 255-275-295(PR)-305(F, 2 reps)-295

Then:

Deadlift 1-1-1-1-1

Loads: 305-310-315-320-325

9/15

Rich:
Morning @ UA:
Gym closed due to power outage. Did WOD outside their front door.
WU:

200m Run
5 HSPU
10 Pushups
10 Situps
10 Squats

94 Burpees

Afternoon @ UA Newport:
WU:

15 35# Dumbell Swings
15 Pushups
15 Situps
15 Squats

WOD:
"Fran"
*My most loathed WOD.

21-15-9 of:
95# Thruster
Pullups

Time: 7:02 (PR by 43 sec)

Rest ~3 min.

Post:
Row 500m: 2:02

9/14

Rich:

Morning @ Home:

Burpee Catchup: 350

Evening @ Home:

WU:

400m POSE Run
10 C2B Chins
10 135# DL
15 Solo Legthrows
5 4th Step Jumps

WOD:

"The Chief"

3 minutes of Max Rounds of:

3 135# Power Cleans
6 Pushups
9 Squats

Rest 1 minute, repeat 4 more times.

Round 1: 5
Round 2: 4 (+3PC)
Round 3: 4 (+2PC)
Round 4: 4 (+1PC)
Round 5: 4

Total: 21
*A serious smoker!

Amy:
WU:

100 Single Unders
10 Pullups
20 Situps

WOD:
"The Chief" (used 45# and did knee pushups)

Round 1: 3
Round 2: 2 (+3PC+6PU+8SQ)
Round 3: 2 (+1PC)
Round 4: 2 (+3PC+3PU)
Round 5: 2 (+3PC)

Total: 11

9/13

Rich:

Wounded Shoulder.

CF Rest Day.

9/12

Rich:

Wounded Shoulder.

CF Rest Day.

9/11

Rich:
Morning @ UA:
15x:

Elevated Pushups
45# OHS
Pullups
Incline Situp

Deadlift:

5x 225
3x 245

2x 5 HSPU
10 Jump Squats

WOD:
"Grace"

Power Clean & Jerk 135#, 30 Reps.

Time: 5:41 (PR)
*First ten or so were Split Jerk to center before unloading, last 20 Push
Press. First time as rx'd.

Post: 90 Burpees.

Afternoon @ NKU:
WU:
15x

Elevated Pushup
Incline Situp
Squat

5 HSPU
3 Chinups

WOD:
"Nate"

AMRAP in 20 min of:

2 Muscle Ups
4 HSPU
8 DB Swings, 70#

Rounds: 11 (+2+4+7) (PR)

Post: 91 Burpees

9/10

Rich:
Morning @ UA:
WU:
10x:

Pullup
Pushup
Situp

1 min Row: 18 cal
30 sec Rest
1 min Row: 18 cal

10 HSPU, unbroken (PR)

WOD:
5 Rounds, 3 min Rest in between each.

Max Reps of BW Bench Press
Max Pullups
Max Reps of BW Back Squat

Body Weight: 168# (used
170#)
9/15/4
9/17/5
7/14/5
7/12/6
7/14/6

Total: 137

Post: 89 Burpees

Evening: Beer & Ice Cream!

9/9

Rich:
CF Rest Day

9/8

Rich:
Morning @ UA:
WU:
2 Rounds of 10x

Pullup
Pushup
Situp
Squat

WOD:

Run 3K.
Time: 14:49

*Felt fantastic, but a horrible time. Had to run 21 laps around the UA loop.

Afternoon @ NKU:
WU:

10x 24# OHS
4 HSPU
15 Squat
15 Situp
15 Pushup
4 HSPU

Snatch Work (all in lbs).

1. Squat Snatch: 95/95/95
2. Power Snatch: 2x 95/1x 100/105/115/120 (sloppy)/120/125F/105 (sloppy)/3x
95/3x 95/3x 95
3. Hang Power Snatch: 5x 45/3x65/3x75

Tabata Row, 8 Rounds.

Calories burned: 55
Meters rowed: 856

Post: 88 Burpees

*Ready for that Rest Day and ice cream.

9/7

Rich:

Morning @ 478th w/ crew:

WU:

20 Pushups

20 Tuck Jumps

100m Sprint

WOD: Fight Gone Bad

Push Press: 31/22/15

Burpee: 15/13/5 (workout halted 30 seconds into 2nd event, third round)

SDLHP: 18/13/X

Wall Ball: 17/16/X

Box Jump: 21/21/X

Total (without last 3.5 segments): 207

*Huge PR from 233 next time.  Goal is 260!

...and for the first time... Pictures!  The guy that's out of uniform with the marine shirt is me.

9/6

Rich:

Evening @UA:

WU:

2 Rounds of 10x:

Pullup

Pushup

Situp

Squat

WOD: "Linda"

Body weight: 168#, but scaled to 165#.

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

Deadlift @ 205# (rx'd at 252#) *accidentally figured 125% instead of 150%

Bench Press @ 165# (rx'd at 168#)

Squat Clean @ 125# (rx'd at 126#)

Time: 30:45

Later @ home: 84 Burpees

9/5

Rich:
83 Burpees
CrossFit Rest Day

Amy:

9/4

Rich:
Afternoon @ NKU:
WU:
2 Rounds of 10x:

Pullups
Pushups
Situps
Squats

WOD:

30 Muscle Ups
Time: 5:36 (huge PR) *only missed one.

Post: 81 Burpees ... these damn things don't get any easier.
Later @ Home: 82 Burpees

Amy: Skip Day

9/3

Rich:
Morning @ UA:
WU:
2 Rounds of 10x

Pullup
Pushup
Situp
Squat

10x 45# KB Swings
5x HSPU
10 K2E

WOD: Back Squat 3-3-3-3-3
Loads:

2x 135 (warmup)
185
195
200
205
215F (only 2)

Post: 80 Burpees. 5 HSPU.

Amy:
81 Burpees

9/2

Rich:
Morning @ UA:
WU:
Arm Rotations
2 Rounds of 10x:

Pullup
Pushup
Situp
Squat

WOD:
Push Press 3-3-3-3-3
Loads:

95 (Practice w/ Form)
95
135
135
145
145F (3rd rep jammed into my chin)

Post:
10 HSPU w/ Iron Woody Bands
Consecutive Muscle Up Practice: 3/3/3/5
Butterfly Ring Pullups Demonstration

Afternoon @ Rogue Fitness:
WU:

30 Burpees
30 PVC OHS
20 Pushups
20 35# KB Swings

Skill: Squat Clean & Split Jerk
Practiced with 45# bar, then added weight. Really worked on getting the elbows up.
Loads:

95
115
115
145
145
145F
145

WOD:

4 Rounds for Time:
400m Run
7x Man Makers, 35#e (DB Burpees with Sq-Cl and Press)
10 Pullups

Time: 20:02

Amy: Sick Day

9/1

Rich:
Evening @ home:
78 Burpees
79 Burpees

CF Rest Day

6 months of CrossFit.

Amy: Rest Day

8/31

Rich:
Morning in Albany:
WU:
15x

Squat
Pushup
Situp
Tuck Jump
Burpees

WOD1:

POSE Run 400m
Rest 2 min.

Times: 1:13 (PR) / 1:17 / 1:21 / 1:21

*PR by 12 sec/14% since 20Mar08

WOD2:

Max Dead Hang Pullups, 7 rounds. Rest 2 min in between rounds

Reps: 11/6/6/6/6/7/5
*Done on 2x4" swing set, palms out, chin over top.

Amy: 78 Burpees

8/30

Rich:
Morning @ ACF
WU:
Rotations
10x

Roll Over
GHD Situp
GHD Back Extension
Bar Dip
Pullup
Roll Over
GHD Situp
GHD Back Extension
Squat

.5M Run

WOD:
4 RFT

15 Thruster, 95#
10 Burpee
300m Row
25 Wall Ball, 20#
20 Russian KB Swings, 55#

Time: 32:46
*Absolutely brutal. Need to work on thrusters.

Evening: 77 Burpees

8/29

Rich:
Morning @ UA:
WU:
2 Rounds of 10x:

Pullup
Pushup
Situp
Squat

10 KB Hip-Ups
2x 45# TGU

WOD:
"Meritorious"

30 HSPU
40 Pullups
50 45# KB Swings (55# rx'd)
60 Situps, unanchored
70 Burpees

Time: 19:49
*Effort only at 80%. Definitely didn't have the heart this morning.

Post: Weighted Pullups
6x 30#
5x 35#
4x 40#

6 Burpees

Afternoon @ UA:
WU:
Rotations
2 Rounds of 10x:

Pullup
Pushup
Situp
Squat

WOD:

5 min of 75# OHS

Reps: 50

Post: 76 Burpees

Amy:

8/28

Rich:

75 Burpees
CF Rest Day

Amy:

CF Rest Day

106 Burpees

8/27

Rich:
Morning @ UA w/ Lucas, Tim, & Armando:
WU:
2 Rounds of 10x:

Pushup
Situp
Pullup (3-finger)
Squat

10x Box Jump
Push Press/Shoulder Press Instruction
Rotations

WOD:
Run .5M
21x 95# Shoulder Press
Run .5M
21x 95# Push Press
Run .5M
21x 95# Split Jerk (Jerk was rx'd)

Time: 17:43
*Push Presses killed me, but awesomely constructed WOD.

Post: 74 Burpees

Ready for a Rest Day and some UDF Ice Cream!

Amy:
20 Situps
20 Burpees
20 Situps
20 Burpees
20 Burpees
14 Burpees
20 Situps

8/26

Rich:
Morning @ UA w/ Lucas & Tim:
WU:

Rotations
5x Pullup/Pushup/Situp/Squat

WOD:

"Angie"

100 Pullups
100 Pushups
100 Situps, unanchored
100 Squats

Time: 16:32 (PR by 1:21)

*Ripped left pinky on pullup #78, did 3-fingered pullups the rest of the way. Butterfly pullups on high split bar definitely helped.

Afternoon @ NKU:
WU: 10 min Racquetball

WOD: Front Squat 10-10-10-10-10

Loads: 125/130/135/140/140

Post: 73 Burpees


Amy:

103 Burpees (73 for day, 30 for deficit)

WU:
13 Burpees
10 rollovers
9 sit-ups
8 squats
7 dumb bell swings 15#
6 stair jumps
5 pull-ups (band assisted)
4 reverse sit-ups
3 bench dips
2 jumping jacks
1 real push-up


WOD
1/2 mile run: 4:58 (let's just say the downpour of rain was a motivating factor!)

8/25

Rich:
Morning @ UA:
WU:
3 Rounds of 10x:

• Squat
• Pushup
• Situp
• Pullup

KB Work

WOD: "Rowing Helen"

3 RFT
Row 400m
21x 45# KB Swing
12x Pullup

Time: 10:52

Post: 72 Burpees

Afternoon @ NKU:
WU:

10 min of Racquetball
10 24# OHS
10 Squat
10 Situp

WOD:
Max Squat Snatch
Loads:

3x 75
1x 95/105 (sloppy)/105/115/120F/120
(w/OHS)/125/125/130F/130F/130F/130

*No PR, but strength definitely improving

Max Squat Clean & Split Jerk (Right Foot Forward)
Loads:
125/130/135/140/145/150F/150F/150/155/160/165 (PR)
*Wanted to go for BW (170#), but I got warned for dropping the weights and doing Oly lifts.

Post:
3 Rounds of Max HSPU

10 (PR)/6/5

Amy: 8/25

WU:

20 Burpees

20 Single Unders (SU)

15 Burpees

15 Sit-ups (SP)

20 burpees

20 SU

15 Burpees

15 SP

20 burpees

20 su

Burpee challenge: 72

8/24

Rich:

Morning:

WU:
2 Rounds of 15x:
Roll Over
Ring Dip
Situp
Jumping Pullup (only 1st Round)
Squat (only 1st Round)

WOD: Weighted Pullup 3-3-3-3-3-3-3-3
Loads: 40/48/53/55.5/58/60.5/63/65.5
*Next time, start at ~55#

Max Dead Hang Pullups: 11

50 Army Situps, unbroken

Post: 70 Burpees

Amy:

WU:
30 Burpees
20 sit-ups
20 burpees
1/4 mile run
20 burpees
20 sit-ups
1/4 mile run
20 sit-ups
11 burpees
10 Shoulder Rolls (forward)
10 Shoulder Rolls (reverse)
10 Neck Rolls (left)
10 Neck Rolls (right)
WOD:
45# Shoulder Press, 21
5 rollovers
45# Push Press, 21
5 Rollovers
9 Burpees
10 squats
10 sit-ups
(71 Total Burpees)

8/23

Rich:
Morning:
2 Rounds of 10x:

• Roll Over
• 45# Squat
• Parallete Pushup
• Pullup
• Solo Legthrows

70 Burpees
15 Ring Dips

CF Rest Day

Amy:
Morning:
50 Burpees
20 Situps, unbroken

Evening:

20 Burpees

20 Situps, unbroken

CF Rest Day

8/22

Rich:

Morning Warmup:

10x 45# Front Squat

15x Situp

15x Jumping Jack

10x Pullup

10x Parallete Pushup

30x Jumping Jack

15x Squat

15x Situp

Arm/Leg/Hip/Neck Rotations

10x Pushup

15x Squat

Afternoon:

WU:

.5M Run
1 Round of 30 sec of:

• 75# Push Press: 23 Reps
• 23" Stair Jump: 10 Reps
• 21# Wall Ball: 14 Reps
• Burpee: 7 Reps
• 75# SDHP: 15 Reps

Rotations
15 Jumping Jacks
15 Situps
5 Ring Dips
5 Jumping Pullups

WOD: "Angie"

Time: 17:53 (PR by :23)

Post: 69 Burpees

Amy:
WU:
.5M Run
Rotations
15 JJ
15 Situps
5 Bench Dips
5 Jumping Pullups

WOD: "60 Rep Angie"
*2-Red-Band Pullups
*Knee Pushups

Time: 22:55

Post: 20 Burpees

8/21

Rich:
Morning WU:
2 Rounds of 10x:

• Roll Over
• Ring Dip
• Squat
• Butterfly Pullup
• Situps

68 Burpees

Evening:
WU:
2 Rounds of 10x:

• Parallete Pushup
• Situp
• Squat
• Roll Over
• PVC OHS

WOD: "Helen"

Time: 10:25 (PR)
*Done w/ 45# DB, PR by 2 min.

Post: 10 L-Pullups with Red Band, unbroken
Slosh Pipe Hold: 1:27

Amy:
80 Burpees
62 Single Unders
30 Squats
10 Roll Overs
25 Situps
5 Pullups w/ 2 Red Bands

8/20

Rich:

67 Burpees / CrossFit Rest Day

Amy: 173 Burpees / CrossFit Rest Day

8/19

Rich:
Afternoon @ Work:
3 Rounds of 10x:

• Squat
• Pushup
• Situp
• Pullup

66 Burpees

Evening @ Home:
WU:
2 Rounds of 10x:

• Ring Dips
• 45# Back Squat
• Butterfly Pullups
• Situps
• Roll Overs

Strength:
Max Unbroken HSPU: 9

WOD1: ~.75M 20# Wall Ball Run

Time: 10:10 ... then 25 Pushups
(20 min Rest)

WOD2: Deadlift 1-1-1-1-1-1-1

Loads: 275/295/305/315/320/325 (PR)/330F/330 (PR)

8/18

Rich:
Evening @ Home:
WU:
3 Rounds of 10x:

• Roll Over
• Pullup
• Pushup
• Situp
• Squat

Strength Work: 3 Rounds of Max 135# Push Press
Results: 8/9/7

WOD:
Navy SEAL WOD: 5 RFT
10x 135# Deadlift
15x Pullups (all butterfly)
20x Jumping Squats

Time: 9:04

Post: 65 Burpees

Amy:
WU:
10 Roll Overs
5 PVC OHS
24 Burpees
20 Situps

WOD: 3 RFT
10x 95# Deadlift (first 13 were 135#)
15x Pullup (double red band)
20x Jumping Squat

Time: 21:27

Post: 26 Burpees

8/17

Rich:
Morning @ FW:
WU:
3 Rounds of 10x:

• Pullup
• Pushup
• Squat
• GHD Back Extension
• GHD Situp

WOD:
Albany's August Challenge: As many 75# OHS as you can in 10:00.

Result: 104 OHS

Evening @ Home:
WU:
3 Rounds of 10x:

• Roll Over
• Squat
• Situp
• Pushup
• Ring Pullup (butterfly)

64 Burpees

50 Jump Rope Skips: 21 sec

15 Paralette Pushups (4th Step)

1 min Dead Hang

Amy:
WU:
250 Single Unders: 3:10
50 Single Unders: 27 sec
10 Single Unders

4x 135# DL
6x 135# DL

WOD:
Tabata Mashup: PVC Overhead Squat/2nd Stair Jump
1: 14/8
2: 10/5
3: 10/6
4: 10/6
5: 8/6
6: 8/5
7: 8/6
8: 9/7

*Also did 64 Burpees

8/16

Rich:
Morning @ FW:
WU:
2 Rounds of 15x:

• Squat
• Pushup
• Back Extension
• GHD Situp

WOD:
50-40-30-20-10 of Pullups/Ring Dips

Time: 19:19
Notes: Some dips not to full extension at top/Pullups mostly butterfly.

Post: 63 Burpees

Evening @ Home:
WU:
3 Rounds of 10x:

• Roll Over
• Para. Pushup
• Situp
• Squat
• Pullup

.5M Jog

5x 135# Power Clean & Jerk, unbroken

Slosh Pipe Hold: 1:30

WOD:
3 RFT
50 Tuck Jumps (DU's were rx'd)
50 Swiss Ball Situps
50 Back Extensions

Time: 22:59

Amy:
WU:
.5M Jog
10 Roll Over
20 Squats to lowest stair
5 Situps
2x 135# DL

WOD: (Porch)
45-35-25-15-5 of 2-Band Pullups/Bench Dips

Time: 28:44
Notes: Most Pullups chin above bar, last 3 without bands!

Post:
63 Burpees
10 Rollovers

8/15

Rich:

CF Rest Day

61 Burpees

62 Burpees

Amy:
Rest Day

8/14

Rich:
Evening:
WU:
2 Rounds of 10x:
Roll Overs
PVC OHS
Parallete Pushups
Pullups
Situps
Back Extensions

Strength: Front Squat 5-5-5

Loads: 115/135/145 (not max weights)

WOD: "Fight Gone Tabata"
*Preparing for FGB3 on 9/27
(lowest score of each event counts)

Wall Ball: 14/13/12/11/10/10/10/10
SDHP: 11/10/8/7/8/7/8/8
Stair Jump: 7/7/8/7/7/6/7/5
PushPress: 6/6/7/7/6/7/7/7
Burpee: 6/4/4/5/5/5/5/6

Score: 32

Post: 61 Burpees

Amy:

Evening:

WU: 54 Burpees

WOD: 3 RFT

70 Single Unders

35 Swiss Ball (GHD) Situps

35 Back Extensions

Time: 15:23

8/13

Rich:

WU: CFWUx1 (with 15 Back Extensions)

WOD:

CFT (I'm an idiot and did the Shoulder Press first...)

Shoulder Press: 3x95/1x135/145/150/155F/155F

Back Squat: 3x155/1x205/215F/215/230/240(shallow)/240

Deadlift: 1x275/295/315/325F/320F

CrossFit Total: 705 (5# less than PR)

Post: 60 Burpees

8/11

Rich:
Morning: Little energy.
15x Push/Sit/Squat/Parallete Push

Evening @ Fitworks:
WU: CFWUx1 (no pullups)

WOD:
10 GHD Situps
10 Back Extensions
30 95# Thrusters
50 Pullups

30 GHD Situps
30 Back Extensions
20 95# Thrusters
35 Pullups

50 GHD Situps
50 Back Extensions
10 95# Thrusters
20 Pullups

Time: 25:25
*One of the most brutal CF WODs so far, but a great mix and beat my goal of 30 min.

Post 59 Burpees

8/10

Rich:

Morning in Albany:
.5M Jog
25 Pushups

WU: 2 Rounds of 10x:

• rollovers
• PVC OHS
• Pushups
• Situps
• 1 Lap around back yard

WOD: 10 minute Cindy

Rounds: 10

Post: .25M Run

Afternoon:
WU:
10 45# Jumping Squats
10 Deep 135# Back Squats

WOD:
Squat Clean 5-3-2-1-1
5x 115
3x 125
2x 135
1x 150
1x 155F
1x 155F
1x 155

Push Jerk 5-3-2-1-1 (Only the first was Push Jerk, the rest were Split Jerk)
5x 105
3x 115
2x 135
1x 155 (sloppy)
1x 155
1x 160
1x 156

Post:
Max 20# Weighted Pullups: 13
Max 75# Overhead Squat: 18
58 Burpees

8/9

Rich:

Morning @ ACF:

WU:

10x

• Roll-Overs
  
• PVC OHS
  
• Pullups
  
• Ring Dips
  
• GHD Situps
  
• GHD Back Extensions

WOD: 30 min of Dice Game.

Rounds: about 8, POSE Run .25M in between rounds

Post: 57 Burpees

8/8

Rich:
Morning @ ACF:
WU:
Stretch
2 Rounds of 10x

• Roll-Overs
• 45# OHS
• GHD Situps
• GHD Back Extensions
• Pullups
• Ring Dips

5 Muscle Ups/15 Pushups/1 min Row/10 PVC Snatches/Hang Power Clean Practice

WOD: "Nasty Girls"
3 Rounds for Time:
50 Squats
7 Muscle Ups (only managed 3, the rest broken into 3 C2B pullups/ring dips for every 1 MU)
10 105# Hang Power Cleans (135# is rx'd)

Time: 18:35

Post: 56 Burpees

Later: 5 games of racketball. We bet 10 burpees a game. Total burpees: 50. Good fun.

8/7

Rich:
Evening:

55 Burpees

CrossFit Rest Day

8/6

Rich: Morning @ FW:
WU:
.25M Run
CFWU (no pullups)

Strength: Shoulder Press 5-5-3-2-1-1
Loads: 95/115/125/130/130/130

WOD:
21x 45# DB Squat Snatch (R)
21x 45# DB Squat Snatch (L)
42 Pullups
*Omitted 2nd Round of 15 DB Squat Snatch & 30 Pullups due to time
9x 45# DB Squat Snatch (R)
9x 45# DB Squat Snatch (L)
18 Pullups

Time: 15:18
Hated it. Hated it. Hated it.

Post: 15x 45# OHS

Afternoon @ FW:
WU:
2 Rounds of 10x:

• Walking Lunges
• 45# Push Press
• Jumping Pullups
• Knees to Elbows

WOD: 45 minutes of parallette/handstand/tumbling work
*Finally completed an L-Sit to Handstand transition on the parallettes!

Post: 54 Burpees

8/5

Rich:
Morning @ FW:
WU: CFWU / 4 HSPU / 5 HSPU / 8 20# Pullups

WOD: Squat 5-5-5-5-5
Loads: 165/175/180/185/185 (tried 190 twice, but failed)
*Need to focus on wider stance & hip drive.

Post: 6 HSPU / 20x 45# OHS / 15 95# SDHP

Afternoon @ FW:
WU:
3 Rounds of 10x

• Squat
• Bar Dip
• 45# OHS
• Situp
• Pullup

Strength: Barbell Turkish Getup 1-1-1-1-1-1-1
Loads: (Warmed up w/ 3x 25#) 45/50/55/60/65/70(sloppy)/70

WOD: 53 G.I. Janes (All Chest-to-Bar)
Time: 5:29

8/4

Rich:

Evening @ Fitworks

WU:

2 Rounds of: 10x

• Squat
• Pullup (only 5)
• Pushup
• Situp

Strength: Squat Clean 5-3-3-2-1

Loads: 105/125/135/145/155

Max Pullups: 17

WOD:

Helen: 3 RFT. Run .25M/21 45# RDBS/12 C2B Pullups

Time: 12:45

*Definitely got some strange looks and stares from the rest of the gymrats

Post: 15 K2E (Unbroken)

52 Burpees

8/3

Rich:

Morning: 

Chuck/Stack Firewood. ~2.5 hours (the only way to train.)

Afternoon:

1.5M jog

51 Burpees

CF Rest Day

8/2

Rich:
Morning @ ACF:
WU:
10x

• Pullup (C2B)
• Ring Dip
• GHD Situp
• GHD Back Extension
• Squat
• Pullup (C2B)
• Ring Dip

POSE Run 400m / 25 PVC OHS / 400m / 25 PVC Push Press / 400m / 25 PVC Push Jerk / 400m / 25 PVC Snatch

WOD: BlackJack: Every minute, do 21 any combo of Pushups/Pullups (all C2B)

Made it to 6 minutes, then the minutes broke down to about this: 17-17-5-13-13-13-13-13-13-13-15-15-15-15-16 ... 70% Pushups/30% Pullups

Evening:

• POSE Run .75M
• 5 Vertical Jumps
• 10 Bar Dips
• 10 Strict Pullups
• 50 Burpees
• 5 Vertical Jumps
• 10 Bar Dips
• 10 Strict Pullups
• 25 Pushups
• 25 Squats
• Run .75M

Rest.  Then 120 Situps, unbroken.

Amy: 49 Burpees

8/1

Rich:
Morning @ Albany CrossFit:
WU: 15x Pushup/Squat/Pullup (C2B)/Situp
10 Roll-Overs
10 GHD Situps/Back Extensions

3 Rounds of 10 Reps of:

• Roll-Overs
• 45# OHS
• GHD Situp
• GHD Back Extension
• Pullup (C2B)
• Ring Dip

Strength Work: 5 HSPU & Handstand work

WOD:

"Karen" (150 20# WB for time)

Time: 8:55

Post: Double Under Work, 48 Burpees, Handstand work, Stretch

Evening: POSE Run 400m, 49 Burpees, Run 400m

Amy:

Morning: 48 Burpees

7/31

Rich:

CF Rest Day

Amy:

48 Burpees

CF Rest Day

7/30

Rich:

Morning @ Globogym:

WU:

KB Work

CFWU (all CFWU's from now on will be at 15 reps each)

WOD:

Row 2K

Time: 8:30

Post:

10 K2E

46 Burpees

More KB Work

Evening @ Globogym:

WU: 5 bar muscle-ups

15 pushups/situps/squats

6 HSPU

3 HSPU

WOD: 

Christine

Time: 14:27 (6x :30 interval walks in between stations) Net: 11:27 (PR)

Post: 47 Burpees

Snatch work:

3x 65

3x 75

3x 80

1x 85 / 95 / 100 / 110 / 120 / 125 / 130 (sloppy) / 130 (PR)

Later @ Home: Phase Work

Amy:

Evening:

WU:

50 Single Unders

47 Burpees

15 Roll-Overs

10 Box Jumps

10 Situps

WOD:

Front Squat 5-5-5

Loads: 65/75/80

7/29

Rich:

Evening:

WU:

Slosh Pipe/Pullup/Grip Work

WOD:

CrossFit Total

SP:(10x45)/135/145/150F/150F/150F

BS:(5x95)/205/225/235/240F

DL: Did not do.

Shit workout day.  Made up for it on 7/30 with 2 WODs at high intensity.

Amy:

Evening:

WU:

100 Single Unders

30 Stair Jumps

30 Situps

15 10# Wall Balls

10 Burpees

5 Pushups

50 Single Unders

10 Roll-Overs

WOD:

1-2-3...8-9-8...3-2-1 of:

Burpees

55# Push Press

Pullups (red band assist)

Time: 46:39 Excellent Effort & No Gloves!

7/28

Rich:
Morning @ Windy City:
WU:

200m Run

15x Squat/Pushup/Pullup/GHD Situp/GHD Back Extension

3 Consecutive Muscle-Ups

3 Consecutive Muscle-Ups

9 Roll-Overs

WOD:

1-2-3..8-9-8-...3-2-1 of:

Burpees

75# Push-Press

Pullups

Time: 27:49

Post: 45 Burpees

4 Consecutive Muscle-Ups

Amy:
43 Burpees
44 Burpees

7/27

Rich:
44 Burpees

CF Rest Day

Amy:

Skip Day

7/26

Rich:
Morning @ Windy City CF
WU:
CFWU
Shoulder Rotations
Kicks
Samson Stretches
50 Jumping Jacks
10 PVC OHS
10 (5 sec) B2B OHS

Team WOD:

2 RFT

Run 400m
10 95# SDHP
20 Pushups
10 50# AKBS
Run 200m
10 95# SDHP
20 Pushups
10 50# AKBS

Team Time: 17:57 (Own time: ~ 15:00)

Post: 43 Burpees

Amy: Skip Day

7/25

Rich:
Morning @ Globo-Gym
WU:
20x 45# RKBS
CFWU

WOD:
Jeremy (75#)

Time: 7:35

Post: 42 Burpees

Evening @ CF Chicago (Iron Sports)
30 Jumping Jacks
15x Pullups/Back Extensions/Burpees
8 Walking Lunges
12x 45# Front Squat
5x 105# Front Squat

WOD:
Front Squat 3-3-3-3-3

Loads: 135/155/165/175/185

Tried for 1 @ 195. Failed.

Amy:
WU: 41 Burpees

WOD: Floor Cindy (was 7/24 WOD)
AMRAP in 20 min.
5 Knee Pushups
10 Situps
15 Squats

8 Rounds

WOD: 150 Jumping Jacks
Time: ~5:30

Post: 42 Burpees

7/24

Rich:
Morning: 5x 20 Pushups

Evening @ Globo-Gym
WU: CFWUx2

WOD:
Fran

Time: 7:45 (PR)

Post: 41 Burpees

Amy:
Skip Day

7/23

Amy & Rich:

40 Burpees

CF Rest Day

7/23

Amy & Rich:



40 Burpees



CF Rest Day

7/22

Rich:
Evening:
WU: 38 Burpees
CFWUx2 (15 per)

WOD:
Bear Complex
Loads: 65/75/80/85/90 (PR for full WOD)

Post: Pullup/Grip work
39 Burpees

Amy:
WU: 39 Burpees
105 Single Unders
10 Jumping Pullups
20 Situps

WOD:
Bear Complex (3 Rounds)
Loads: 45/45/50 (All Huge PRs...previous was 33)

7/21

Rich:
Morning:
CFWUx3
25-20-25-10-5x Bent Over Row
25x Solo Legthrows
10x Pullups

Evening:
CFWU
50 Single Unders
25 Squats

WOD:
Alternate each.
15-13-11...3-1 HSPU
1-3-5-7...13-15 L-Pullups

Time: 26:27 (previous: ~18min. This time with great form.)

Amy:
37 Burpees
100 Single Unders
40 Situps
100 Single Unders
38 Burpees
100 Single Unders

Not Timed.

7/20

Rich:
Morning:
WU: Quarter Angie: 2:56

Squat Clean Work (all unbroken)
10x 95#
8x 105#
6x 115#
4x 125#
2x 135#

Post: 37 Burpees

Evening:
WU:
10 Pullups
10x Ground Iron Crosses
Reverse Iron Crosses
Groiners
Kick-Ups
5x 45# Pullups

WOD:
Filthy 50.
50x
23" Stair Jumps
Jumping Pullups
35# Dumbell Swings
Lunges
Knees2Elbows
45# Push Press
Straight-Leg Deadlifts
22# Wall Balls
Burpees
(200) Single Unders

Time: 28:10 (PR)

Post: 60 Situps
5x 45# Ring Dips

Amy:
WU: 35 Burpees

WOD:
Filthy 35.
35x
14" Stair Jumps
Jumping Pullups
20# Dumbell Swings
Lunges
Situps
45# Push Press
Back Extensions
11# Wall Balls
Burpees
Single Unders

Time: 34:27

7/19

Rich:

Morning:

CFWUx3

WOD1:

Weighted Pullups 1-1-1-1-1-1-1

Loads: 45/55/65/70/75/77.25F/75F/72.5F/70

WOD2:

AMRAP in 20 min.

15 Pushups

12 Ring Dips

9 115# Push Press

Rounds: 6 (+10)

Evening:

WU: CFWUx2
15 K2E
35 Burpees

WOD1:

Deadlift 5-5-5-5-5

Loads: 225/255/265/270F (3)/265/260

Post: 36 Burpees

Amy:

Rest Day.

7/12 - 7/18

Vacation.

Ate like crap, but kept up with the burpees.

7/11

Rich:

Morning Warmup:

15x

Ring Pullups

Ring Dips

Squats

Situps

Knees2Elbows

Elevated Bar Pusups

Tuck Jumps

Solo Leg Throws

Stair Jumps

Ring Pullups (broken)

Afternoon:

New Pullup bar up and running, with grip tape.

No WOD.  Lots and lots of pullups (variety). Gettin' good at butterflies.

Post: 28 Burpees, untimed.

Amy:

Pullup practice

20 Tricep extensions

100 single unders

30 solo leg throws

10 pullups

26 Burpees

27 Burpees

7/10

Rich:

WU:

27 Burpees: 1:14

CFWUx2 (started incorporating Ring Dips/Ring Pullups into WU)

WOD:

CrossFit Total

SP: 3x45 / 1x135 / 145 /150 (PR) / 155F

BS: 1x215 / 225 / 230 / 235 / 240 / 245F

DL: 1x255 / 285 / 305 / 325F / 320 / 325F

CFT: 710 (PR)

Amy:

Still Sick.

7/9

Rich:

Morning Warmup:

15 Ring Dips

30 Solo Legthrows

25 Squats

15 Pushups

25 Situps

10 Pushups

12 Ring Pullups

10 95# SDLHP

15 Solo Legthrows

6 Ring Pullups

12 Pushups

Afternoon:

WU:

.25MR

CFWUx2

37 Jump Rope Skips

WOD

CrossFit Games 2008 Day 2

30x 115# (scaled from 155#) Squat Clean & Jerks

Time: 9:48 ... Brutal.  Need to work on both at heavier weight.

Post:

20 Double Unders

26 Burpees: 1:22

Amy:

Sick Day.

7/8

Rich:

Morning:

20 Pushups, Run, CFWUx2 (w/o pullups), Run home: ~10 min

Afternoon:

WU:

25 Burpees: 1:04

5 Skin-the-cats

10 Squats

"Angie"

100 Pullups/Pushups/Situps/Squats

Time: 18:16 (PR)

Post:

5x 95# Front Squat

5x 95# Front Squat

10 Ring Dips

10x 95# Front Squat

Amy:

WU: 24 Burpees

"Angie"

Time: 15:53 (1/2 of rx'd)

Post: 25 Burpees

7/7

Crossfit Games 2008 Day 1 WOD

WOD A:

21-15-9

Thrusters (95#/45#)

Pullups (sub Jumping Pullups)

WOD B:

5 RFT

5x 275# Deadlift

10x Burpees

WOD C:

Run through grass from back yard to US25 and back.

Rich:

WU:

24 Burpees - 56 sec

CFWUx1 (only 5 pullups)

Stretching

Times:

A: 8:05 (sucks, but a PR)

B: 7:56 (scaled to 255#)

C: 2:29 (not as far as I thought it would be)

Post: 10 Burpees

Amy:

WU: 22 Burpees, 13 Burpees

Times:

A: 15:09 (PR)

B: 13:29 (scaled to 115#, 5 burpees)

(first round was 10 burpees)

C: 3:54

Post: 10 Burpees

7/6

CF Rest Day

Rich:

Made up burpees.

21 - 53 sec

22 - 1:05

23 - 1:00

7/5

CF Rest Day

7/4

Rich:

CF Rest Day

Amy:

Terrible 20's...

7/3

Rich:

Morning Warmup:

1.75M Jog

20 Pushups

Afternoon:

WU:

10 Ring Dips

20 Situps

5 Punching Bag TGU

5 HSPU

10 Knee2Pit

Variety of 3rd & 4th Stair Jumps

2 Muscle-Ups

120 Single-Unders, unbroken

WOD:

Timed Pullup Ladder

15 Rounds (+15)

Three pullups better than last time, but done at an end of a very vigorous week.

Post: 20 Burpees: 1:08

All Burpees from now on will be timed.  Goal is to beat the previous day's time.

Amy:

WU:

50 Single Unders

40 20# DBS

30 Back Extensions, unbroken

20 Burpees

15 Stair Jumps, unbroken

5 HPC, 45#

10 Situps

1 Perfect Pushup

5 45# Shoulder Press

WOD:

Timed Jumping Pullup Ladder.

12 Rounds (+12)