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