1/17

Morning @ PCF:

WU:

500m Row: ~1:50

Burgener Warmup, 45#

10x 45# Push Jerks

10x 45# Snatch

Samson Stretch

WOD:

5 Rounds of:

1 min 95# Thruster

1 min Pullup

2 min Rest

Rnd1: 20/16

Rnd2: 15/15

Rnd3: 13/14

Rnd4: 12/11

Rnd5: 13/14

Total: 144

*Pullups were shit because of last night's climbing.  Tried for chest to bar on every pullup, but frequently just got near the bar.

1/16

CrossFit Rest Day

Evening: 2 hours of Rock Climbing @ Sportrock

1/15

Morning @ PCF:
Warmup:
3 Rounds of:

10 Squats
10 PVC OHS
10 10# Front Squats

3x 45# Snatch
3x 75# Snatch

WOD:
Snatch 1-1-1-1-1-1-1
*Unfortunately, did not have enough time to complete the last 2 of the WOD.

Loads: 105(sloppy)/115/125/130/135F

Then...

10 minute Cindy
AMRAP of 5 Pullups/10 Pushups/15 Squats

Rounds: 11 (+2 Pullups), all pullups chest-to-bar.

1/14

Morning @ Potomac CrossFit:
Warmup:
Run/Skip/Hop around gym
4 Rounds of:

3 75# Windshield Wipers
3 Barbell Roll Outs

WOD:
"Quarter Gone Bad"
5 Rounds of:

135# Thruster, 15 sec
45 sec Rest
50# Weighted Pullups, 15 sec
45 sec Rest
Burpees, 15 sec
45 sec Rest

Score: 75 (PR, first time as rx'd)

1/13

Morning @ PF:

Warmup:

3 Rounds of:

250m Row

15 Lunges

10 Pushups

10 Pullups

Clean & Jerk 3x95/3x115/3x125

WOD:

1 Rep Max C&J: 140/155/165F(4x)/165/170F(3x)

1 Rep Max Snatch: 115F/115/115F/115/120F(3x)/3x95

Max Pullups:32/20/19

*Variety Butterfly and Kipping

1/9

Evening @ Primal:

Still weak from Fran on Wednesday.  Went about 80%

WU:

2 Rounds of:

Row 300m

10 PVC OHS

10 Pullups (C2B)

10 Pushups

BS: 8x135/6x145/4x155

WOD:

BS: 5x190/5x195/5x195

SP: 5x125/4x130/5x125

DL: 6x185/4x235/5x255

3x15 GHD Situps

Turkish Getup: 55#R/65#R/55#L/55#R&L

Ready for two days of good rest and eating.

1/8

CrossFit Rest Day

1/7

Evening @ Primal:

Was feeling gutsy, so I decided to chase Quint's 5:11 Fran from Monday.

Warmup: Played around with just about everything for about a half hour.

WOD:

Fran

21-15-9 of:

95# Thrusters

Pullups

Time: 5:01 (PR by 56 seconds)

Video of the slugfest coming soon.

1/6

Evening @ Primal:

WU:

2 Rounds of:

Row 300m

10 Squats

10 Pushups

10 Pullups (Chest to bar)

Samson Stretch

FS: 8x115/6x115/4x125

WOD:

FS: 5x185/5x190/2x195/5x165

BP: 5x190/5x195/4x200

PC: 3x135/3x145/3x135/3x135

Max Dead Hang Pullups: 13/9/7

1/5

Evening @ PF:

WU:

2 Rounds of:

21x 35# KB Swings

15x PVC OHS

10x 35# DB Push Press

10x Jumping Pullups

Samson Stretch

BS: 8x135/5x145/4x150

WOD:

BS: 5x195/5x200/5x205

SP: 5x120/5x130/5x135

DL: 6x235/4x255/2x300/5x185

3x15 GHD Situps

3x :10 L-Sit

1/3

Morning @ Potomac CrossFit:

WU:

10 Pushups

10 Squats

5 Box Jumps

15 Situps

WOD:

3 Rounds for points of:

3x of 20 sec on, 10 sec off of:

Box Jump

20# MB Front Squat

20# Slam Ball

Push up

Ab Mat Situp

1 min Rest

Round 1: 188

Round 2: 168

Round 3: 163

Total: 519

1/2

Evening @ PF:

WU:

2 Rounds of:

100 Jump Rope

10 OHS

10 Pushups

10 Pullups (C2B)

WOD:

3 Rounds of:

Row 250m

15 Knees-to-Elbow

15 GHD Back Extensions

Time: 7:30

*First round was 300m.

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