10/31

Rich:
CrossFit Rest Day

10/30

Rich:
Afternoon @ UA:
WU:

10x 45# OHS
250m Row
5x Pull/Push/Sit/Squat

WOD:
"Angie"

100 Pullups
100 Pushups
100 Situps
100 Squats

Time: 16:54
*Wasn't feeling it today.

10/29

Rich:

Afternoon @ Lucas':

Warmup:

15x Squat/Ring Dip/Pullup/Ab Mat Situp

WOD:

Shoulder Press 1-1-1-1-1

Push Press 3-3-3-3-3

Push Jerk 5-5-5-5-5

Loads:
Shoulder Press: 145F/135/140/145/150
Push Press: 135/140/145/150/155
Push Jerk: 135/135/135/140/145

*Hate this WOD. Lots of PRs in there

Post: 25 Double Unders

10/28

Rich:
Afternoon @ NKU:
Warmup:

15x Squat/Situp/Bar Dip/Pullup
25x Double Unders
15x Squat/Situp/Bar Dip/Pullup
3x 95# Squat Clean
1x 135# Squat Clean

WOD:
Squat Clean 1-1-1-1-1-1-1

Loads: 150 / 160 / 170F / 170 (PR) / 175 (PR) / 180 (PR) / 185 (PR) / 2x 135 / 185

*Huge PR today of 20 pounds. I think I could have done 190 with bumper plates.

Post:

6x 135# Front Squat
25 Double Unders
Max Handstand Pushups: 13

10/27

Rich:

CrossFit Rest Day

10/26

Rich:
Evening @ Lucas':
WU:

15x Squat/Push/Sit
15x Squat/Push/Sit
5 Double Unders

WOD:
"Elizabeth"

21-15-9 of:
Squat Clean, 135#
Ring Dips

Time: 14:06 (PR)
*First time as rx'd. My ring dips have improved significantly.

Post: 50 Squats

10/25

Rich:

Evening @ Idlewild Park:

WU:

15 Squats

15 Pushups

15 Pullups

15 Situps

25 Double Unders

WOD:

Run 5K

Time: 22:07 (PR)

*Excellent run today.  First time I felt the runner's high in more than a year.  Knee started to hurt about half way through.  Ran the trail in the woods; beautifully scenic.

Post: 35 Pushups off the back of the truck.

10/24

Rich:

Evening @ Home:

WU:

15 Squats

15 Pushups

15 Situps

25 Double Unders

WOD:

4 Rounds of:

Run 400m

Rest 2 min.

Times: 1:16.1 / 1:22.0 / 1:26.6 / 1:26.8

*No PR, but I'm runnin on gas at the end of a sleepless week.  My Army pace count may be off too.

Post: 50 Army Situps

10/23

Rich:
Evening @ Urban Active:
Warmup:

15 Squats

15 Pushups

15 Situps

25 Double Unders

WOD:

10 Rounds of:

12 Burpees

12 Pullups

Time: 16:27 (PR)

10/22

Rich:
Afternoon @ NKU:
Warmup:

15 Pushups
15 Pullups
15 Squats
15 Situps
25 Double Unders
5 Hand Stand Pushups

WOD:

As Many Rounds as Possible in 20 minutes of:
5x 95# Thruster
10x 95# Hang Power Clean
15x 95# Sumo Deadlift High Pull

Rounds: 6 (+5+5)
*Smoked the forearms. I hate barbell complexes.

10/21

Rich:

CF Rest Day

10/20

Rich:

Evening @ Underground Fitness:

WU:

10x Squats/Pushups/Situps

WOD:

"Filthy 50"

50 Box Jumps

50 35# Kettlebell Swings

50 Jumping Pullups

50 Walking Lunges

50 Knees to Elbows

50 20# Wall Balls (8' Target)

50 Burpees

50 45# Push Press

50 Double Unders

Time: 26:07 (PR)

*Huge gain for me.  PR by 2 minutes and first time doing the WOD as rx'd with the double unders!

10/19

Rich:

CF Rest Day

Go Steelers

10/18

Rich:

Morning @ UA:

WU:

10x Squat/Push/Sit

Burgener Warmup

5x 45# Snatch Balance

3x 75# Snatch

1x 100# Snatch

WOD:

Squat Snatch 1-1-1-1-1-1-1

Loads: 105/110F/110/115/125/130F/130F/130F/115F/115F/115/120/120/125

*No PR today.  Definite mental block and form was off.

Post: Max HSPU: 13 (PR)

Afternoon @ UA:

WU:

500m Row: 1:47.5 (PR)

10x Arm Rotations

10x 45# Overhead Squat

10x Elevated Pushups

10x Situp

WOD:

"Cindy"

AMRAP in 20 min. of: 

5 Pullups

10 Pushups

15 Squats

Rounds completed: 19 (PR)

*Strategerized this one. Performed 1 Round every 50 seconds. Didn't work out as planned.  Couldn't keep up after the 5 minute mark.

10/17

Rich:
Evening @ Lucas':
WU:

15x Squat/Push/Sit
Some Burpees
Some 45# Thrusters

WOD:

21-15-9 of:
95# Thrusters
Burpees

Time: 8:07

10/16

Rich:
CF Rest Day

10/15

Rich:

WU:

2 Rounds of:

10 C2B Pullups

10 Ring Dips

10 Situps

10 Squats

10 Roll Overs

WOD:

10x 135# Squat Clean

50x GHD Situps

8x 135# Squat Clean

40x GHD Situps

6x 135# Squat Clean

30x GHD Situps

4x 135# Squat Clean

20x GHD Situps

2x 135# Squat Clean

10x GHD Situps

Time: 12:14 (~4 min PR)

10/14

Rich:

WU:

15x Push/Squat/Sit

15x Push/Squat/Sit

5x 135# Deadlift

1x 275# Deadlift

WOD:

Deadlift 3-3-3-3-3

Loads: 275/290/295/300 (PR)/305F (only 2)

Post: 2:30 jog back to car

10/13

Rich:

Afternoon in Burlington:

WU:

1 hour of tennis

WOD:

7 Rounds of:

21x 75# Shoulder Press

21x GHD Back Extensions

Time: 16:14 (PR)

*All BEs unbroken.

10/12

Rich:
Afternoon @ Lucas's:
WU:

50 Single Unders
15x Squat/Push/Sit/Back Extension
50 Single Unders
10x Squat/Push/Sit/Back Extension

WOD:

5 Rounds of:
Run 400m
15x 225# Deadlift (Last 3 Rounds @ 205#)
30x GHD/Ab Mat Situps

Time: 28:57

10/11

Rich:

Evening @ Home:

WU:

50 Jumping Jacks

10x Push/Sit/Squat

10x Push/Sit/Squat

WOD1:

Pullup 1-1-1-1-1-1-1

Loads: 

*All pullups done w/ Backpack loaded, palms out.

WOD2:

"Erin"

5 Rounds of:

15x 40 pound Dumbell Split Clean

21x Pullups

Time: 17:38

*Very happy about this one!

10/9 - 10/10

Rich:

Sick. Probably Strep. Rest Day.

10/8

Rich:

Afternoon @ UA:

WU:

15x Squat/Push/Sit

250m Row

15x Push/Squat/Sit

WOD:

"Ryan"

5 Rounds for time of:

7 Muscle-Ups

21 Burpees (rx'd is to jump 1'.  This time omitted, next time will do.)

Time: 15:01

10/6 - 10/7

Rich:

CF Rest Days

8/5

Rich:

Afternoon @ 478th:

Some Burpees/Pushups/Squats demonstrating PT.

Evening @ Lucas' House:

WOD:

5 Rounds of:

15x 115# Deadlift

12x 115# Hang Power Clean

9x 115# Front Squat

6x 115# Push Press

Time: 24:20

*Another horrible suckfest.  Would rather do Fran.

8/4

Rich:

Morning @ 478th EN BN:

APFT

2min Pushups: 74

2min Situps: 86

2 Mile Run: 13:01

Score: 298 (our of 300)

*Link to more pictures

Afternoon @ UA:

WU:

Easy 500m Row: 2:23

Various Squat/Push/Pull work

WOD:

"Barbara"

5 Rounds, Rest 3 min in between each round.

20 Pullups

30 Pushups

40 Situps

50 Squats

Times: 3:15 / 4:21 / 4:31 / 4:46 / 4:32 = 21:25

8/3

Rich:

CF Rest Day

*Pics from backyard WODs on 8/2.

*Link to Fight Gone Bad III Pics.

8/2

Rich:

Afternoon @ Lucas's House:

Not much of a warmup...

WOD1:

AMRAP in 10 minutes of:

Run 200m

15 Pushups

15 35# KB Swings

Rounds: 5 (+50m)

*A serious smoker ... even for 10 min.

Rest 45 minutes

WOD2:

Clean and Jerk 135# once the first minute, twice the second minute, thrice the third ... until you cannot complete as many repetitions in that minute.

Results: 6 (+4)

*Ugg, that hurt.

10/1

Rich:

Morning @ UA:

Warmup:

15x Squat

15x Situp

15x Elevated Pushup

1 Muscle-Up

WOD:

21-15-9 of:

Handstand Pushups

Ring Dips

Pushups

Time 7:00

*Only did the 21 portion... no excuses.  Need to make this up.

Post: Max Box Jumps in 1 min: 40