1/1

CrossFit Rest Day

Goals for '09:

Do a pistol.

Sub 5min Fran.

25 Round Cindy

Sub 9min Helen.

Qualify for CF Games.

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

12/30

WU:

BS: 8x135/6x145/4x155

WOD:

BS: 3x215/5x195/5x200

SP: 5x125/4x130/5x125

DL: 6x230/4x250/5x285

3x15 GHD Situps

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

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

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

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

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

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

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

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.

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

12/14

CrossFit Rest Day

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

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

12/11

CrossFit Rest Day

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

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!!!

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

12/6

CF Rest Day

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

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

12/1

Evening @ UF:
WOD:

Shoulder Press 1-1-1-1-1-1-1

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