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