Wednesday, December 31, 2008

1/1

CrossFit Rest Day

Goals for '09:
Do a pistol.
Sub 5min Fran.
25 Round Cindy
Sub 9min Helen.
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

Tuesday, December 30, 2008

12/30


WU:
BS: 8x135/6x145/4x155

WOD:
BS: 3x215/5x195/5x200
SP: 5x125/4x130/5x125
DL: 6x230/4x250/5x285

3x15 GHD Situps

Monday, December 29, 2008

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

Saturday, December 27, 2008

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

Friday, December 26, 2008

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

Monday, December 22, 2008

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

Saturday, December 20, 2008

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

Friday, December 19, 2008

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

Thursday, December 18, 2008

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

Monday, December 15, 2008

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.

Sunday, December 14, 2008

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

Saturday, December 13, 2008

12/14

CrossFit Rest Day

Friday, December 12, 2008

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

Thursday, December 11, 2008

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

Wednesday, December 10, 2008

12/11

CrossFit Rest Day

Tuesday, December 9, 2008

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

Monday, December 8, 2008

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!!!

Sunday, December 7, 2008

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

Friday, December 5, 2008

12/6

CF Rest Day

Thursday, December 4, 2008

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

Wednesday, December 3, 2008

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

Monday, December 1, 2008

12/1

Evening @ UF:
WOD:
Shoulder Press 1-1-1-1-1-1-1

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

Saturday, November 29, 2008

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

Thursday, November 27, 2008

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.

Tuesday, November 25, 2008

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.

Monday, November 24, 2008

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

Sunday, November 23, 2008

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

Saturday, November 22, 2008

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.

Thursday, November 20, 2008

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

Wednesday, November 19, 2008

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.

Monday, November 17, 2008

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

Sunday, November 16, 2008

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)

Saturday, November 15, 2008

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.

Friday, November 14, 2008

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.

Thursday, November 13, 2008

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.

Tuesday, November 11, 2008

11/11

CrossFit Rest Day

Monday, November 10, 2008

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

Sunday, November 9, 2008

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

Friday, November 7, 2008

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)


Thursday, November 6, 2008

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.

Tuesday, November 4, 2008

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

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

Monday, November 3, 2008

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.

Thursday, October 30, 2008

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.

Wednesday, October 29, 2008

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

Tuesday, October 28, 2008

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

Monday, October 27, 2008

10/27

Rich:
CrossFit Rest Day

Sunday, October 26, 2008

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

Friday, October 24, 2008

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

Wednesday, October 22, 2008

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.

Monday, October 20, 2008

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!

Saturday, October 18, 2008

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.

Friday, October 17, 2008

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

Thursday, October 16, 2008

10/16

Rich:
CF Rest Day

Tuesday, October 14, 2008

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.

Sunday, October 12, 2008

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

Saturday, October 11, 2008

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!

Thursday, October 9, 2008

10/9 - 10/10

Rich:
Sick. Probably Strep. Rest Day.

Wednesday, October 8, 2008

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

Sunday, October 5, 2008

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.

Saturday, October 4, 2008

8/4

Rich:
Morning @ 478th EN BN:
APFT
2min Pushups: 74
2min Situps: 86
2 Mile Run: 13:01
Score: 298 (our of 300)


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

Friday, October 3, 2008

8/3

Rich:
CF Rest Day
*Pics from backyard WODs on 8/2.







Thursday, October 2, 2008

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.

Wednesday, October 1, 2008

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

Tuesday, September 30, 2008

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

Sunday, September 28, 2008

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.

Saturday, September 27, 2008

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!!!

Thursday, September 25, 2008

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)

Sunday, September 21, 2008

9/21

Rich:
Afternoon @ UA:
WU:
Easy 500m Row: 2:10
*Damper Setting 4

WOD:
100 GI Janes.
*See video.

Time: 13:52

Saturday, September 20, 2008

9/20

Rich:
Lazy Saturday.

98 Burpees
99 Burpees

CF Rest Day.

Friday, September 19, 2008

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.

Thursday, September 18, 2008

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

Wednesday, September 17, 2008

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

Tuesday, September 16, 2008

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

Sunday, September 14, 2008

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

Saturday, September 13, 2008

9/13

Rich:
Wounded Shoulder.
CF Rest Day.

9/12

Rich:
Wounded Shoulder.
CF Rest Day.

Thursday, September 11, 2008

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

Monday, September 8, 2008

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.

Sunday, September 7, 2008

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.


Saturday, September 6, 2008

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

Friday, September 5, 2008

9/5

Rich:
83 Burpees
CrossFit Rest Day

Amy:

Thursday, September 4, 2008

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

Wednesday, September 3, 2008

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

Tuesday, September 2, 2008

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

Sunday, August 31, 2008

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

Saturday, August 30, 2008

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

Thursday, August 28, 2008

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

Wednesday, August 27, 2008

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

Tuesday, August 26, 2008

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!)

Monday, August 25, 2008

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

Saturday, August 23, 2008

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

Friday, August 22, 2008

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

Thursday, August 21, 2008

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

Monday, August 18, 2008

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)

Sunday, August 17, 2008

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

Saturday, August 16, 2008

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

Friday, August 15, 2008

8/15

Rich:
CF Rest Day
61 Burpees
62 Burpees

Amy:
Rest Day

Thursday, August 14, 2008

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

Wednesday, August 13, 2008

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

Monday, August 11, 2008

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

Saturday, August 9, 2008

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

Friday, August 8, 2008

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.

Thursday, August 7, 2008

8/7

Rich:
Evening:

55 Burpees

CrossFit Rest Day

Wednesday, August 6, 2008

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

Monday, August 4, 2008

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

Sunday, August 3, 2008

8/3

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

Afternoon:
1.5M jog
51 Burpees

CF Rest Day


Saturday, August 2, 2008

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

Friday, August 1, 2008

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

Thursday, July 31, 2008

7/31

Rich:

CF Rest Day

Amy:

48 Burpees

CF Rest Day

Wednesday, July 30, 2008

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

Tuesday, July 29, 2008

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!

Sunday, July 27, 2008

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

Saturday, July 26, 2008

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

Friday, July 25, 2008

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

Thursday, July 24, 2008

7/24

Rich:
Morning: 5x 20 Pushups

Evening @ Globo-Gym
WU: CFWUx2

WOD:
Fran

Time: 7:45 (PR)

Post: 41 Burpees

Amy:
Skip Day

Wednesday, July 23, 2008

7/23

Amy & Rich:

40 Burpees

CF Rest Day

7/23

Amy & Rich:



40 Burpees



CF Rest Day

Tuesday, July 22, 2008

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)

Monday, July 21, 2008

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.

Sunday, July 20, 2008

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

Friday, July 18, 2008

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.

Friday, July 11, 2008

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

Wednesday, July 9, 2008

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.

Monday, July 7, 2008

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

Sunday, July 6, 2008

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

Friday, July 4, 2008

7/4

Rich:

CF Rest Day

Amy:

Terrible 20's...

Thursday, July 3, 2008

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)

Tuesday, July 1, 2008

7/2

Rich:

Afternoon:
WU: CFWUx2

WOD: Deadlift Ladder
185: 17 Consecutive Reps
195: 8 / 205: 6 / 215: 5 / 225: 3 / 235: 2 / 245: 2 / 255: 2 / 265: 1
255: 1 / 245: 1 / 235: 2 / 225: 3 / 215: 3 / 205: 4 / 195: 5 / 185: 4

Post: 50 Situps

Evening:

WU:
15 Elev Ring Pushups
15 Squats
25 Situps
10 N-Ring Pullups
10 45# Good Mornings

WOD:
3 RFT (Scaled from 5)
15x 115# Deadlift
12x 115# Hang Power Clean
9x 115# Front Squat
6x 115# Split Jerk

Time: 14:43
Never have so many obscenities been thrown around the gym.
Need to work on heavy cleans.

Post: 19 Burpees, unbroken

Amy:
WU:
19 Burpees
15 2nd Stair Jumps, unbroken (PR)
10 Situps
10 Bridges
5 Bench Dips
3 Real Pushups

WOD:
3 RFT (Scaled from 5)
15x 55# Deadlift
12x 55# Hang Power Clean
9x 55# Front Squat
6x 55# Split Jerk

Time: 15:44
"Amy: Master of the Deadlift and Front Squat!"

Monday, June 30, 2008

7/1

Rich:
Morning Warmup:
CFWUx2

21-15-9
95#SDLHP
Ring Dips
Time: 5:25

Afternoon:
WU: CFWUx2 w/ Back Extensions

WOD:
150 JR Skips
75 Bar Dips
30 100# Squat Cleans (20 of which were Power Clean/Front Squat)
200 JR Skips
Time: 17:20

Post: 17 Burpees

Evening:
WU:
5 min Double Under practice
Muscle Up transition practice
2x 25 Squats
50 Situps

WOD:
SP 5x1: 135/140/135/140/145F/140F
PP 5x3: 105/125/130/135/140
PJ 5x5: 120/130/130/135/140

Post: 18 Burpees, unbroken

Amy:
WU:
100 Single-Unders
17/100 Burpees (make-up)
18/100 Burpees

WOD:
SP: 45/55/60F/60F/55F/55
PP: 55/60/65/70/70
PJ: 55/60/60/60/65

6/30

Rich & Amy:

Very welcomed CF Rest Day.

Sunday, June 29, 2008

6/29

Rich:
Morning Warmup:
~1.5M Jog: about 13 min
20 Elevated Bar Pushups
50 Situps
20 Squats
20 Pushups

Afternoon at Rogue Fitness:
WU: 
.5M Run
50 55# KB Swings
20 Pushups
10 Roll Overs w/ PVC Pipe

Skill Work:
Shoulder Press Skill Work: Around 135-145 x1's & x3's

WOD:
"Running Barbara"

3 RFT
.25M Run
20 Pullups
30 Pushups
40 AbMat Situps
50 Squats

Time: 23:37

Evening:
WU: Jump Rope Work, Situps, Mountain Climbers

WOD:
"Lynne"
5 Rounds
Max number of Bodyweight Bench Press(170#)
Max number of Pullups

Rnd1: 10/15
Rnd2: 8/13
Rnd3: 7/7
Rnd4: 5/11
Rnd5: 4/10

Lynne Score: 90

Post: 16 Burpees

Amy:
WU:
110 Single Unders
20 Buddy Situps
50 Mountain Climbers

WOD:
"Lynne"
65# BP
Stool-Elevated Ring Rows
Rnd1: 3/4
Rnd2: 4/5
Rnd3: 4/3
Rnd4: 2/4
Rnd5: 3/2

Lynne Score: 34

Post: 16/100 Burpees

Saturday, June 28, 2008

6/28

Rich:
Morning Warmup:
1.5M Jog ~13 min
30 Situps
20 Bar Pushups
10 100# Lat Pulldowns

Afternoon:
WU:
20 10# Wall Balls
CFWU
5 30# DB Cleans
10 40# DB Swings

WOD:
Shoulder Work Day.

30 135# Split Jerk: 4:40
Rest 2-3 min

Shoulder Press Ladder (all done to failure, little break in between rounds)
95#: 12
105#: 5
115#: 2
125#: 1
115#: 2
105#: 4
95#: 4
85#: 7
75#: 6
65#: 7
55#: 13
45#: 12

Then:
12 20# Bar Dips, 5 Empty Bar Dips
10 Bar Dips

Post: 15 Burpee Pullups

Amy:
WU:
50 single-unders
40 lunges
30 flutterkicks (1-count)
20 mountain climbers (1-count)
15 burpees (in sets of 5)
10 sit-ups
5 push-ups (knee)

WOD (for time):
45 single unders
50# squat clean, 45 reps
45 chair/bench dips
45 single unders

Time: 14:10
*Time may be slightly inaccurate due to no stopwatch available.
**Squat Cleans were the hardest and took the longest.
**Didn't count "mess-ups" on the single unders & didn't "double jump"".