Rich:
Afternoon:
WU: 500m row: 2:00
"Fran"
21-15-9, 75# Thrusters/Pullups
First Time. Goal: 7 min
Time: 5:22
Quite a test in mental endurance.
Evening:
3 Rounds for time.
.5MR
30 35# DB Swings
30 21# Ball Slams
Time: 19:22
6 rounds, 15 reps knee2pit
Amy:
3 Rounds for time.
.5MR
30 15# DB Swings
30 12# Ball Slams
Time: 29:37
Rich:
WU: 2 Rounds: 10xKTE/Situp/Legthrow/JJacks
Push Press 1-Rep Max, 7 rounds, not for time
Round 1: 115 (Bad Form)
Round 2: 105 (Bad Form)
Round 3: 95
Round 4: 105
Round 5: 110
Round 6: 115
Round 7: 115
Amy:
WU: .5M Walk/Jog
Count the number of reps for each round of exercise.
4 rounds, 1 min rest between rounds.
30 sec Tuck Jumps
30 sec Jumping Jacks
30 sec Anchored Situps
30 sec Sprawlers
30 sec Leg Throws
30 sec 12# Ball Slam
TJ: 19/18/20/18 = 75
JJ: 26/30/20/28 = 104
Sit: 6/6/6/7 = 25
Spr: 4/4/4/5 = 17
LT: 6/8/5/8 = 27
BS: 9/10/9/11 = 39
Total Score: 287
Rich:
WU: Handstand Work
"Fight Gone Bad" Modified
1 minute per exercise, 3 rounds
43# Thrusters
75# Sumo Deadlift High Pull
Squats
75# Push Press
35# KB Swings
Results:
Thr: 28/17/18
SDHP: 17/15/13
Sq: 36/28/30
Push: 16/16/13
KBS: 26/26/25
Round 1: 123 (last: 118)
Round 2: 102 (last: 84)
Round 3: 99 (last: 89)
Total Score: 324 (last: 291)
Amy:
WU: Snatches w/ Deep Squat: 10@5# (along with lots of form work)
2 Rounds for time.
10 33# Cleans
20 28# Thrusters
30 Mountain Climbers
40 Ball Slams
50 Squats
Time: 23:26
Rich:
Morning:
WU: 2 rounds of variety of Push/Squat/TuckJump/JJack
"Helen"
3 Rounds for time.
.25MR
45# DB Swing
12 Pullups
Time: 10:35
Evening:
WU: CFWUx3
Some Practice 45# Split Jerks
Split Jerk
7 Max Rounds, no time limit
75#
80#
95#
105#
115# (finally got the form and feeling right)
125# (bad form)
125#
Amy:
WU: Squat/JJack/Crunch/TuckJump
"Lynne" (Modified)
5 Rounds (2 min rest in between, not for time)
Max Reps w/ 45# Bench
Max Rope-Assisted Pullups
Round 1: 6/25
Round 2: 7/21
Round 3: 12/20
Round 4: 6/21
Round 5: 7/25
Total: 38+112=150
Rich:
Another Rest Day (Sick)
Amy:
.33MR
21 Thrusters
21 Rope-Assisted Pullups
.33MR
15 Thrusters
15 Rope-Assisted Pullups
.33MR
9 Thrusters
9 Rope-Assisted Pullups
Time: 35:08
Rich:
WU: 2:30 Row: 592 meters
Hanging stretches
Five rounds for time. Rest 3 min in between each round.
15 Pull-ups
20 Push-ups
40 Sit-ups
50 Squats
Round 1: 2:45 (only 10 Pullups this round)
Round 2: 3:07
Round 3: 3:45
Round 4: 3:26
Round 5: 4:03
Last round was a killer, nearly puked. Decreased number of Pullups & Pushups due to last night's adventure. Thank god for the 3:00 rest in between.
Amy: Rest Day
Afternoon:
WU: .5MR
15 Stability Ball Crunches
120 Pullups (Variety of hand positions)
120 Dips
Time: 11:30
I think my jaw is more sore than my arms.
Evening:
5 Rounds for time.
15 Pushups
15 Pullups
15 60# Pushpress
Time: 10:27 (Should take :45 off for adjusting weights for Amy.)
Amy:
5 Rounds for time.
15 Wall Pushups
15 Above-Head Rope Pullups (first time doing them)
15 18# Push Press (first round: 33#)
Time: 18:46
Easter Max Rep Day
Rich:
Bench Press: 1/1/1/1/1/1/1
Poundage:
230# Personal Record (PR)
230# Fail
210#
220# Fail
220# Fail
215# Fail
205#
Glad to have a new record, but disappointed in so many fails.
Clean & Jerk: 1/1/1/1/1/1/1
Poundage:
95#
115# (More of a Push Press at the end)
105# Fail
100#
100#
105# (Another with a bad Push Press form)
105#
Extra work ot all together:
4 Ring Dips
10 Ring Pullups
5 Ring Dips
10 Ring Pullups
:40 Dead Hang
:30 Dead Hang
:20 Dead Hang
:10 Dead Hang
Amy:
.1M Run
50 Crunches
50 33# Straight-Leg Deadlift
.2M Run
40 Crunches
40 33# Straight Leg Deadlift
.3M Run
30 Crunches
30 33# Straight Leg Deadlift
.4M Run
20 Crunches
20 33# Straight Leg Deadlift
.5M Run (struggled run)
10 Crunches
10 33# Stratight Leg Deadlift
(All Deadlifts done from 4" box)
"I don't think I'm gonna be able to do all of this."
Full Completed Time: 41:27
"I hate you; you're a mean husband."
Buddy 1 does as many of the exercise as he/she can until failure. At which point, Buddy 2 picks up at the number Buddy 1 left off. Continue alternating until the team reaches 100 of each exercise. Buddies alternate leading for each exercise. No rest in between exercises. 1 Round for time.
100 Squats
100 KB Swings (A: 15#, R: 35#)
100 Ball Jumps (side to side over a 6" ball)
100 Back Extensions (on stability ball)
100 Squats
Buddy Time: 18:49
Not as grueling as I had hoped. Next time, should alternate by 10's... keeps the heart kickin.
Amy:
Extra bench work sets: 55# PR
Morning:
4 rounds of 400 meters, 2 min break.
Used pace count of 63 to measure out 200 meters in front of house (back & forth for 400)
Rnd1: 1:25
Rnd2: 1:31
Rnd3: 1:36
Rnd4: 1:30
Evening:
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups
Time: 18:01
L Pull-ups not so 'L' at the end.
Amy:
15 PushPress 28#
1 Pullup
1 Legthrows
13 PushPress 28#
3 Pullup
3 Legthrows
11 PushPress 28# +1
5 Pullup
5 Legthrows
9 PushPress 28#
7 Pullup
7 Legthrows
7 PushPress 28#
9 Pullup
9 Legthrows
5 PushPress 28#
11 Pullup
11 Legthrows
3 PushPress 28#
13 Pullup
13 Legthrows
1 PushPress 28# +4
15 Pullup
15 Legthrows
Time: 28:16
Warmup:
.5M Run
CFWU x 2
Lots of lower body stretching
"Fight Gone Bad" Modified
1 minute per exercise, 3 rounds
45# Thrusters
75# Sumo Deadlift High Pull
Squats
75# Push Press
35# KB Swings
Results:
Thr: 29/17/18
SDHP: 19/11/13
Sq: 31/24/24
Push: 15/12/11
KBS: 24/20/23
Round 1: 118
Round 2: 84
Round 3: 89
Total Score: 291
One of the most demanding workouts I've ever done. Possibly the best test of physical endurance and fitness. I can't believe I completed all 3 rounds.
Amy:
Warmup: Walk for 3 min
2M Run
Time:30:35
Stopped once to stretch, walked part of the way.
Rich:
Rest Day
Amy:
"300" Modified
25 Rope Assisted Pullups
50 30# Deadlifts
50 Wall Pushups
50 6" Hops
50 Crunches
50 8# Clean/Press
25 Rope Assisted Pullups
Time: 21:00
Easiest: Clean & Press
Toughest: 6" Rope Pullups
5min Run
20 Squats
3min Run
20 Squats
Rich:
Warmup: 5 min row: 1128 meters
"Nicole"
Count rounds for 20:00
.25M Run & Max Pullups
6 rounds: 18/13/15/11/12/12 ... 81 Total Pullups
Kippings are improving
15 min break.
"Nate"
Count rounds for 20:00
Subbed some stuff:
6 Pullups
6 Dumbell Pushups
4 Handstand Pushups (form is way off. First time w/ HSPU)
8 50# DB Swing
9 Rounds
HSPU were the most physically demanding. The DB Swings the toughest mentally.
Could have done more but for "Nicole" kicking my ass.
Amy:
Jumping Jacks: 50/50/50/50
Squats: 20/20/25/25
Wall Pushups: 10/12/15/15
Crunches: 20 Crunches
Rich:
Morning:
1.5M Run, 30 min Basketball
Evening:
Bench Press 5 rounds for Max: 205#/215#/225#/230#(Fail)/220#
Amy:
Rest Day
Rich:
Morning: Hour & 15 min of Basketball
Evening:
2 go-rounds for warmup:
10 rope pushups (body at 45 degree)
10 chin/pullups
10 squats
10 solo legthrows
.5M jog @ 3 deg incline
Snatches
First time, practiced on form 15 times w/ broomstick & barbell
65#
75#
2@80#
2@95#
2@105#
115# (fail)
2@105#
2@105#
Form is a little off. Seem to be falling forward on the first rep, which is why I did a second on some sets.
Amy:
Self's Slim & Sleek Fast, 40 min
Body Bonus Extra DVD: Abs, 5 min
Rich:
.25M Run @ 8% incline
Did some work on form.
Calf Raises: 12@135/12@205/10@255/10@275
DeadLifts: 10@135/10@155/10@165
25 Good Mornings
"Michael"
Feel like I cheated with the straight-legged DL's.
.5M Run
50 Situps
50 Good Mornings
.5M Run
50 Situps
50 Straight-Legged Deadlifts
.5M Run
50 Situps
50 S/L DL's
Time: 23:30
So much for a Rest Day.
Amy:
Worked on form, first time doing DL's.
DL: 15@45
Squat: 15 w/ Punching bag
DL: 15@45
Squat: 15 w/ Punching bag
Biggest Loser 2 Video: Men's Cardio & Cooldown
Sub Upper Body WOD to get one in with the wife.
Time: 20 min, count rounds
Rich:
10 Pullups
10 Pushups
10 Hang Clean & Press @ 45#
10 Rounds
Amy:
10 Rope Assisted Pullups
10 Knee Pushups
10 Hang Clean & Press @ 25#
6 Rounds (last 4 reps of HC&P after 20:00)
5 BP @ 45#
"Tommy V."
Brutal.
No rope and not as skilled with the thrusters. Will do 90#-100# thrusters next go 'round.
10 Thrusters @ 55#
11 Thrusters @ 75#
30 Rope Pullups
15 Thrusters @ 85#
30 Rope Pullups
10 Thrusters @ 90#
30 Rope Pullups
10 Thrusters @ 90#
30 Kipping Pullups
Time: 22:30
Was a great day for some outside work, so I took the weights outdoors before dusk.
Later in the evening:
50-40-30-20-11 Solo Legthrows
10 Upsidedown Sitps
10 Knee2pit
25 10#-Situps
Superset Incline Curl/Standing Swinging BB Curl
IC: 12@30#each
BB: 12@45#
IC: 6@30#e
BB: 12@45#
IC: 8@30#e
BB: 12@45#
IC: 12@30#e
BB: 12@45#
CFWU x2
5K Run on treadmill
Time: 24:23 (stopped for :20 at the 2M mark)
First time for a 5K in a year-and-a-half.
Missed yesterdays due to traveling. Was excited to do Lynne today.
Expected a total of 50 and was hoping for 65.
Warmup:
.5MR
20 squats
25 solo legthrows
5 pushups
15 DL @ 95#
"Lynne"
Bench @ 185#: 5/5/4/4/2
Pullups: 16/12/8/11/6 (hand slipped off the I-Beam on the third round)
Total = 73
Feels good to exceed the expectations.
Great workout today. Missed yesterday's due to lack of gym. Worked out at Quad's.
Warmup: row 5 min = 1126 meters
25 squats
15 pullups
"Diane"
21-12-9
DL: 145#, 145#, 165#
Pushpress: 75#, 75#, 75#
Time: 9:00
Second time doing DL's and improving significantly.
Hang Squat Cleans
First time doing HSC's and am very impressed with form & loads.
Warmup HSC's: 3@45#, 3@65#
Loads for WOD: 85#, 95#, 105#, 115#, 125#, 125#, 125#
Cooldown: 15 Pullups, 15 K2E, 5 min run
In Chicago for the weekend and couldn't pas up an evening run. Can tell my cardio is improving significantly. Did not time workout, but had a great time, never stopping.
Run 2 blocks
25 Squats
Run 2 blocks
25 Squats
Run 2 blocks
25 Squats
Run 2 blocks
25 Squats
Run 2 blocks
25 Pushups
Run 2 blocks
25 Pushups
Run 2 blocks
25 Pushups
Run 2 blocks
25 Pushups
50 legthrows
Excellent rest day.
"Cindy"
Warmup: 3 full laps in pool, variety of strokes
5 min stretching
First time doing Cindy. Expected 10 rounds.
Result: 16 rounds + 5 pullups (2/3 of all pullups were Kipping, rest were dead hang), as Rx'd (first WOD as Rx'd, pushups w/ 25# DB's), Pullups definitely improving
5 rounds of 200 meter row: Avg time of :50
"Filthy Fifties"
Just happy to have completed it. Forgot my sheet. Had to improvise where memory lapsed.
Warmup: 5min row: 1042 meters
5 min stretching
50 boxjumps (20")
50 pullups (all assisted, from -50# to -80#)
50 KB swings (25#, to the top)
50 lunges
50 wallballs
20 hanging knee2pit
30 on back knee2elbow
50 straightlegged deadlift (45#)
50 pushpress (45#)
25 burpees
.25MR (had to make up for other 25 burpees)
50 barbell curls (24#)
50 upright rows (45#)
50 back extensions (most with some assistance)
1 min dead hang
Time: 46 min
~7 min rest
.5MR: ~5 min
Brutal. Can't wait for tomorrow. Ready for a run.
"Linda"
Warmup: 5min row: 1175 meters, 15 knee2elbow, 15 chinups
Weights at gym in use, had to improvise.
First time doing real deadlifts, kept weight low.
D/L - 85
Pushup - nonelevated (though, thinking now, I probably should have)
clean - 85, need to work on form
Time: 10:30
10 Rounds of Pullups/DB Curls (supersets)
Pullup Round:Number
1:14, 2:10, 3:7, 4:4, 5:4, 6:4, 7:4, 8:4, 9:4, 10:4
Curl Round: Number
1:12, 2:7, 3:7, 4:6, 5:7, 6:7, 7:7, 8:7, 9:7, 10:7
Solo Legthrows: 151's
50-40-30-20-11 (1min break in between)
5 min row: 1075
"Angie"
180/25y/5'10"
First day of Crossfitting after reading the WOD's for a month.
In good condition, but not ready for full CF WOD.
Warm-up: .5MR @ 10min/mile
100 Pullups (two thirds jumping)
100 Pushups (two thirds on knees)
100 Situps (stopped once for an engaging break)
100 Squats (took a few standing breaks)
19:00
Will continue to work up toward a real CF WOD.
Later in the evening I did a Jillian M (Biggest Loser lady) DVD workout with the wife. Smoked me silly. Those standing mountain climbers are no joke.
About 35 min.
