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)

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!"