1/25

Afternoon @ PCF:

3 hours of kettlebell work

Evening @ PCF:

WU:

500m Row

2 Rounds of:

10 Roll Overs

10 PVC OHS

10 GHD Situps

10 Hip Extensions

10 Box Jups

PVC Push Jerk practice

WOD:

40 Pushups

5 Push Jerks, 115#

30 Pushups

10 Push Jerks, 115#

20 Pushups

15 Push Jerks, 115#

10 Pushups

20 Push Jerks, 115#

Time: 8:43

*Loved it.  Can't wait to do it again.

1/24

CrossFit Rest Day in KY

1/23

Evening @ PCF:

Warmup:

75 Double Unders (got about 15 in a row)

2 Rounds of:

10 Hollow Rocks

10 Ring Dips

10 53# KB Swings

WOD:

Front Squat 10-10-10

Loads: 135/145/155/165 (PR by 25#)

*Had to go for broke on a 4th round.  Owned it!

Post WOD:

3 Rounds of:

1 min Slam Ball, 20#

1 min AbMat Situps, anchored

1 min Rest

Reps: 216

1/22

Morning @ PCF
Warmup:
75 Double Unders (finally got a hang of 'em!)
2 Rounds of:

10 Box Jump, 30"
10 KB Swings, 53#/35#
10 PVC OHS10 Situps

WOD:

Ten Rounds of:

3 Weighted Pullups, 35#

5 Strict Pullups

7 Kipping Pullups

Log sets (each time you drop off bar) and time.

Sets: 54
Time: 21:40Destruction after today's WOD.

A delicious 5-block meal with 3x Fat.

Sauted: 3 Cups Mushrooms, 1 1/4 Cup Green Peppers, 1 Cup Green Beans, 5 oz chicken (4tsp EVOO).

1 Orange

10 tsp Natural Peanut Butter

6 Almonds

5P/5C/16F

1/21

Morning @ PCF:

Warmup:

300 Single Unders
3 Suicide Runs
1 Bear Crawl Lap

WOD:

10 Rounds of:

15 135# Deadlifts
15 Pushups

Time: 11:36

*Had a 1-block snack before heading out for the WOD. Seemed to help.

Tasty 5-block dinner.

Cucumber, Blueberry, & Green Pepper salad

5oz Beef Potroast (trimmed of visible fat)

1 pear topped with natural peanut butter

Fun 2-block snack.  1 Cup of chopped pineapple wrapped in 2oz of turkey. 18 pecans.

1/20

CrossFit Rest Day

More Zone eating and lots of walking around DC with a backpack.

My view of the 44th American President (Couldn't see him from the Smithsonian).  So many classless people booed the 43rd and his wife.

Battling the crowds at 13th and E on the way to see the peace activists.

1/19

Morning @ PCF:
WU:

6 Rounds of:
20 squats
25m Uneven Farmers Walk (45#/50#)

WOD:

30 20# Ball Slams
30 Pullups
30 20# Medball Cleans
30 Ring Pushups
30 1.5 Pood KB Swings
30 Burpees
30 GHD Situps
30 35# DB Thrusters

Time: 19:28
*Done with a 17# vest

1/18

Morning @ PCF:

Warmup:

3 Rounds of:

15 Mountain Climbers (4 Count)

10 Divebomber Pushups

20 Jump Squats

Practice Double Unders

WOD:

Row 500m 4 times.

Rest as needed in between rounds.

Rnd1: 1:33 (14sec PR)

Rnd2: 1:39

Rnd3: 1:41

Rnd4: 1:37

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.