2013 CROSSFIT GAMES!

Wednesday, October 26, 2011

2 WODS

AGAIN FASTER WOD 3
21-15-9
BACK SQUATS - 185
KB SWINGS

MY TIME = 4:18

WOD#2
3 ROUNDS
5 POWER SNATCHES - 145
5 MUSCLE-UPS
400M RUN

CASH-OUT
50 HSPU
150 FLUTTER KICKS

MY TIME = 15:09


SPRINT ROWS/WOD

12 X 30 SEC SPRINTS W 1 MIN REST

WOD
15-12-9
R ARM KB SNATCHES - 2PD
L ARM KB SNATCHES - 2PD
BURPEES

MY TIME = 8:03

- 2 POOD WAS HEAVY FOR ME. THAT WAS MY FIRST TIME SNATCHING 2 POOD KB W 1 ARM.

Monday, October 24, 2011

ROW/STRENGTH/2 WODS

2K ROW = 7:23 = PR!

7X3 BACK SQUATS
275-295-315--320-320-325-330

8X2 TAPN N GO SQUAT CLEAN AND JERKS
135-185-205-215-225-230-235(F)

WOD#1
3 ROUNDS
50 DOUBLES
10 OHS - 135

MY TIME = 2:55

WOD#2
10 RDS
3 HSPU
6 DL
12 PULLUPS
24 DOUBLES

MY TIME = 12:21

Saturday, October 22, 2011

WOD = GRACE

GRACE
30 CLEAN AND JERKS FOR TIME

MY SCORE = 1:56

Friday, October 21, 2011

2 WODS/STRENGTH

WORLD WIDE WOD
AMRAP 1 MIN
AMRAP 2 MIN
AMRAP 3 MIN

30 DOUBLES
15 KB SWINGS - 2 POOD
30 JUMP LUNGES
15 HAND RELEASE PUSHUPS
15 AIR SQUATS
10 STO
MY SCORE = 290 TOTAL REPS

STRENGTH
5X3 - FRONT SQUATS
245,255,265,275,285

WOD#2
"BULGER"
10 ROUNDS
150M RUN
7 C2B PULLUPS
7 FRONT SQUATS - 135
7 HSPU

MY TIME = 19:44

Thursday, October 20, 2011

3 WODS

AGAIN FASTER WOD#2
AMRAP 8 MIN
3 SNATCH COMPLEX
3 WALL CLIMBS

MY SCORE = 30 REPS

9 ROUNDS
2 HEAVY SNATCHS
135-145-155-165-170-175-180-185-190(F)
1X100M SPRINTS

GHDS AND BACK EXT

WOD #3
5 ROUNDS
7 SQUATS CLEANS
14 KB SWINGS

MY SCORE = 6:21

Wednesday, October 19, 2011

STRENGTH/2 long wods

BOX SQUATS
185-225-275-315-335-355-365-385-395-405(F)-415

BEHIND THE NECK PRESS
95-105-115-125-135-145(PR)

"MARY"
AMRAP 20 MIN
5 HSPU
10 PISTOLS
15 PULLUPS
MY SCORE = 18+2

6 HOURS LATER

AMRAP 30 MIN
10-1-10-1 - POWER SNATCHES - 75
19 DOUBLES
8 RING DIPS
1 ROPE CLIMB

MY SCORE = 26 ROUNDS

Monday, October 17, 2011

WOD/STRENGTH/WOD

WOD1
AMRAP 7 MIN
10 DL
15 SITUPS
10 OVER THE BAR BURPEES

MY SCORE = 114 REPS

STRENGTH
BACK SQUAT
7X3 @325

FAILED ON REP 2 OF SET 6 AND 7

SNATCH
145LBSX5X1

SNATCH PULL
185X3X3

SNATCH DEADLIFT
200X3X3

WOD2 (AT THIS POINT MY LEGS WERE TOAST)
1 MIN MAX GAMES STANDARD BOX JUMPS
1 MIN MAX THRUSTERS
4 MIN MAX ROW

MY SCORE = 130

Saturday, October 15, 2011

MAX DAY

CLEAN AND JERK
185-205-225-235-245-255-260(CLEANED BUT FAILED ON JERK-NEW PR CLEAN)

SNATCH
135-145-155-165-175-185-190-195(F)

TEAM ROW RACE
250M SPRINTS X 5 (KEPT MYPER 500M UNDER 1:39 THE WHOLE ROW)

Friday, October 14, 2011

STRENGTH/HERO WOD

STRENGTH
WORK UP TO HEAVY 5 REPS - BACK SQUATS
185-225-255-275-295-305-315-325(3)

3X5 - DEADLIFT ( EASY SETS - MOVE WEIGHT FAST)
225-275-315

WOD
"JACK"
AMRAP 20 MIN
10 PUSH PRESS - 115
10 KB SWINGS - 1.5POOD
10 BOX JUMPS - 24INCH

MY SCORE = 15+1

PREVIOUS PR WAS 13+10 SO HAPPY W THAT

Thursday, October 13, 2011

STRENGTH/2 WODS/SPRINTS

STRENGTH
2 PULL CLEAN (PAUSE AT MID THIGH)
8X1
135-155-165-175-185-195-205-215-225-225

2 PULL SNATCH
135-145-155-165-165

WOD#1
7 ROUNDS
6 HANG SQUAT CLEANS (155)
5 HSPU
4 MUSCLE-UPS
MY TIME = 11:23

10 X100M SPRINTS - REST 30 SEC

WOD#2
1K ROW
THEN
50-40-30-20-10
DOUBLES
PUSHUPS
SITUPS

MY TIME = 14:19

Wednesday, October 12, 2011

2 WODS

WORLD WIDE WOD
AMRAP 7 MIN
10 DL - 315
15 ABMAT SITUPS
10 OVER THE BAR BURPEES

MY SCORE = 3+13

WOD#2
AMRAP 12 MIN
3 POWER SNATCHES
3 OHS
3 PULLUPS
6 POWER SNATCHES
6 OHS
6 PULLUPS
9 POWER SNATCHES
9 OHS
9 PULLUPS
 - KEEP GOING UNTIL 12 MINUTES IS UP

MY SCORE = I GOT 18+12 OR 201 REPS!

Tuesday, October 11, 2011

STRENGTH/WOD/TECHNIQUE

MUSCLE SNATCH - 1RM
95-105-115-125-135
POWER SNATCH HEAVY SINGLE
95-115-125-135-145-155-165
POWER CLEAN AND POWER JERK
135-145-155-165-175-185-205-215-225

WOD
"YOU CHALLENGE"
AMRAP 10 MINUTE
1 MUSCLE UP
10 WALKING LUNGES
15 DOUBLE UNDERS

MY ROUNDS = 19+8

6X300M ROW
RD1 - 1:01
RD2 - 1:01
RD3 - 1:00
RD4 - 1:00
RD5 - :59
RD6 - :58

3X25 - GHD SITUPS AND BACK EXTENSIONS
HANDSTAND WALK PRACTICE
- ABLE TO TURNAROUND SLOWLY ON A HANDSTAND WALK - FINALLY!

Monday, October 10, 2011

STRENGTH/2 WODS

WORK UP TO HEAVY CLEAN AND JERK
135-155-165-175-185-205-215-225-235-245
WORK UP TO HEAVY SNATCH
135-135-145-155-165-175-185-195(F)

WOD 1
AGAIN FASTER
150 AIR SQUATS
2K ROW
150 AIR SQUATS
MY TIME = 14:57


Untitled from Mike Abgarian on Vimeo.


WORK UP TO HEAVY TRIPLES BACK SQUAT
225-275-295-315-335-335-335(2)

WOD 2
"NATE"
AMRAP 20
2 MUSCLE UPS
4 HSPU
8 KB SWINGS
MY SCORE = 19+2

Saturday, October 8, 2011

STRENGTH/WOD

SHOULDER PRESS
FROM THE FRONT X 2 - 95-115-125-135-145-155-165
FROM THE BACK X  1 - 95-95-105-105-115-115-135

TABATA WOD
TABATA DOUBLE UNDERS = 38
TABATA ROW = 8
TABATA ABMAT SITUPS = 15

Friday, October 7, 2011

STRENGTH/WOD

AM
3K ROW = 11:35
CLEAN AND JERK - 135,155,165,175,185,205X5X1
SNATCH - 135,135,135,135,135,155X5X1

PM
5X3 - FRONT SQUAT - 5X3 @275LBS
WOD
10-9-8-7-6-5-4-3-2-1
OHS - 155
35 DOUBLE UNDERS

MY TIME = 10:30 - WENT UNBROKEN

Thursday, October 6, 2011

WOD

"DECK OF CARDS"
CLUBS = RING DIPS
DIAMONDS = PULLUPS
HEARTS = T2B
SPADES = BURPEES

MY TIME = 20:13

Wednesday, October 5, 2011

STRENGTH/WOD

CLEAN AND JERK
135-155-165-175-185-205-215-225-235-245
THEN
3X1 - @205LBS

SNATCH
135-145-155-165-175-185-195X2(F)
THEN
3X1@155

SNATCH PULLS - 2RM
195- 205- 215 - 225 - 235

WOD
BUY IN
500M ROW
THEN
10-9-8-7-6-5-4-3-2-1
WALL CLIMBS
HANG CLEANS(155)
100-90-80-70-60-50-40-30-20-10
DOUBLE UNDERS
CASHOUT
750M ROW
MY TIME = 33:01

Tuesday, October 4, 2011

RUN/STRENGTH/WOD

1.97 MILE RUN - 11:43

STRENGTH

Muscle snatch 1-1-1-1-1 reps - 105-115-125-135-145-155(f)
Power snatch 3-3-3-3-3 reps - 125-135-145-155-165
Snatch 5-5-5-5-5 reps - 135 - 145 - 155- 165(f) x4 - 165(f) x4

WOD
Five rounds for time of:
6 Handstand push-ups
12 Chest-to-bar pull-ups
24 Weighted walking lunges, 35 pound dumbbells

My score = 6:29

Monday, October 3, 2011

WOD/STRENGTH/2 MIN

- EXCUSES EXCUSES
1. 5 HOURS OF FLYING
2. 2 HOUR DRIVE TO LONG ISLAND
3. UP AT 4AM TO FLY
4. ATE LIKE SHIT AND DRINK LIGHTLY 3 DAYS STRAIGHT

WOD
AGAIN FASTER WOD 1
150 AIR SQUATS
2K ROW
150 AIR SQUATS

MY TIME = 15:01
- FELT HORRID ABOUT 50 SQUATS IN !

STRENGTH
10X1 - POWER CLEANS ALL AT 225

FAILED ON #3 AND #8 - LEGS WERE SHOT

2 MIN DOUBLE UNDER CHALLENGE
218

2 MIN GAMES STANDARD KB SWINGS
51

2 MIN T2B
47

Saturday, October 1, 2011

WOD @ CF HILTON HEAD

AMRAP 8 MIN
5 CLEAN AND JERKS -155LBS
12 WALL BALLS

MY SCORE - 5+4

THEN
5 SUICIDES W 3 BURPEES AFTER EACH

Friday, September 30, 2011

Warmup/squats and muscleups at CF Hilton head

35 abmat Situps
800m run
35 thrusters - bar
800 m run

My time good pace- 9:08

Wod
5 rounds each for max reps
Back squats - 225
Muscleups
Rd1- 15 bs - 11 mu
Rd2- 14 bs - 10 mu
Rd3- 13 bs - 8 mu
Rd4- 12 bs - 7 mu
Rd5- 12 bs - 7 mu

Thursday, September 29, 2011

Deadlifts/short wod at CF Hilton Head

12x2
275,295,315,335,345,355,365,375,380,385,345,345
Then
For time
50 k2e
50 box jumps - 30 in

My time=3:41

Wednesday, September 28, 2011

STRENGTH/3 WODS/2 K ROW(SLOW)

WORK UP TO HEAVY SNATCH
135
145
155
165
175
185
195(F)

WOD 1
FIGHT GONE BAD
WALL BALLS
SDLHP
BOX JUMPS
PUSH PRESS
ROW FOR CALS
RD1 - 166
RD2 - 144
RD3 - 113
TOTAL SCORE = 413

WOD 2
"LYNN"
5 ROUNDS
MAX REPS BENCH PRESS BODYWEIGHT - 145LBS
MAX REPS PULLUPS
RD1 - 23 - 51
RD2 - 21 - 46
RD3 - 15 - 43
RD4 - 11 - 37
RD5 - 12 - 38

WOD 3
1.5 MILE RUN
50 GAMES STANDARDS KB SWINGS
200 WALKING LUNGES
40 HSPU
MY TIME = 24:07
**CRAMPED UP BIG TIME RIGHT AT THE START SINCE THIS WAS RIGHT AFTER LYNN.  FINISHED THE WOD UP BUT NOT A GREAT TIME

2K ROW EASY PACE AROUND 9:15

Tuesday, September 27, 2011

ROW/STRENGTH/2 WODS

4K ROW - ??? FORGOT TIME

WORK UP TO A HEAVY CLEAN AND JERK
185X2
195X2
205X2
215X2
225X2
235X2

WOD1
4 MINUTES TO FIND 1RM OHS
MY WEIGHT = 245LBS - ***PR

3 MINUTES TO FIND MAX MUSCLEUPS IN 3 MINUTES

MUSCLEUPS = 29

WOD 2
AGAIN FASTER WOD
AMRAP 10 MIN
10 FRONT SQUATS - 125
10 BOX JUMPS - 30IN
10 PULLUPS

MY ROUNDS = 7 ( GOT 6 LAST SEPTEMBER)

Monday, September 26, 2011

ROW/ROPECLIMB-CLEAN WOD/ROW SPRINTS

2500M ROW

GAMES WOD
5 ROPE CLIMBS
5 CLEANS 145LBS
4 RC
4 CLEANS - 165LBS
3 RC
3 CLEANS - 185LBS
2 RC
2 CLEANS - 205
1 RC
1 CLEAN - 225LBS

MY TIME = 7:18

5 ROUNDS
HOLD UNDER A 1:30/500M ROW PACE FOR ALAP
100 FLUTTER KICKS
ROW 1- :31
ROW 2 - :33
ROW 3 - :33
ROW 4 - :35
ROW 5 - :35

Sunday, September 25, 2011

SPRINTS/HS WALKS/WOD

4 SUICIDES - PROB ABOUT 200M TOTAL PER SUICIDE W 3 TURNAROUNDS
RD 1 - 1:05
RD 2 - :58
RD 3 - 1:00
RD 4 - 1:04
RD 5 - STRAIGHT 200M SPRINT  NO TIME

7 MIN HANDSTAND WALK PRACTICE
- MADE IT TO MIDCOURT ON BASKETBALL COURT 3 TIMES

WOD
3 ROUNDS
20 UNBROKEN WALL BALLS
3 ROPE CLIMBS
1 MILE BIKE RIDE

MY TIME = 15:51

Friday, September 23, 2011

ROW/WOD

3800M ROW - EASY PACE FINISHED IN 15:00

WOD
"ROY"
5 ROUNDS
15 DEADLIFTS - 225
20 BOX JUMPS - 24IN
25 PULLUPS

MY TIME = 14:41

Thursday, September 22, 2011

STRENGTH/ROW/WOD

SNATCH
135
145
155
165
170
175
180
185X4( FX1)

ROW 1K

WOD
21-15-9
OHS - 155LBS
BW BENCH - I WEIGHT ABOUT 147-150 SO I DID 155LBS

MY TIME = 9:54

Wednesday, September 21, 2011

STRENGTH/WODS/ROW

SHOULDER PRESS FRONT
105X5
115X5
125X5
135X5
145X5
155X5

SHOULDER PRESS BACK
95X5
105X5
115X5
125X5
135X3

WOD
5 muscle ups
245 pound Deadlift, 10 reps
15 GHD Sit-ups
Sprint 50 yards
5 muscle ups
245 pound Deadlift, 10 reps
15 GHD Sit-ups
Sprint 100 yards
5 Muscle ups
245 pound Deadlift, 10 reps
15 GHD Sit-ups
Sprint 150 yards
5 muscle ups
245 pound Deadlift, 10 reps
15 GHD Sit-ups
Sprint 200 yards
MY TIME = 9:57


3X500M ROWS
ROW 1 = 1:34
ROW 2 = 1:38
ROW 3 = 1:43


3X25 REVERSE HYPERS

Tuesday, September 20, 2011

STRENGTH/WOD

SQUAT CLEANS
135
155
175
185
195
205
215
225
235X9X1

JERKS
135
155
175
185
205
225
235
245
255
265(F)

WOD
3 ROUNDS
16 POWER CLEANS - 155LBS
600M RUN

MY TIME = 11:14

Monday, September 19, 2011

STRENGTH/2 WODS

BACK SQUAT
8X3
275
285
295
305
315
325
335
345(2)

WOD 1
3 ROUNDS
21 OH PISTOLS (20LBS)
21 DEFICIT HSPU
1000M ROW
15 OH PISTOLS
15 DEFICIT HSPU
1000M ROW
9 OH PISTOLS
9 DEFICIT HSPU
1000M ROW

MY TIME = 18:29

WOD 2
8 ROUNDS
250M ROW
3 KB C+J EACH HAND (1 POOD)
10 WALL BALL ABMAT SITUP

MY TIME = 15:38

Sunday, September 18, 2011

ENDURANCE/STRENGTH

5 ROUNDS
35 DOUBLES
200 M RUN

MY TIME = 4:32

STRENGTH'
85% OF 1RM POWER SNATCH - 155LBS
SAME WEIGHT SNATCH BALANCE
2 TURKISH GETUPS 1.5 POOD

8X1X2X2

3X25 - BACK EXTENSIONS
3X16 WEIGHTED GHD SITUPS (20LBS)

Friday, September 16, 2011

STRENGTH/2 WODS

FRONT SQUATS - 7X4
225
245
255
265
275
285
295(1)

WOD 1
AMRAP 10 MIN
PUSHUPS
200M RUN
MY SCORE = 203

AMRAP 10 MIN
MAX RING ROWS
50 SINGLES
MY SCORE = 112

WOD 2
"WITTMAN"
7 ROUNDS
15 KB SWINGS
15 POWER CLEANS
15 BOX JUMPS

MY TIME = 16:27

Thursday, September 15, 2011

Wednesday, September 14, 2011

STRENGTH/SPRINTS/WOD

10 X 100M SPRINTS ON THE BEACH

5X3 - SNATCH
135X3
145X3
155X3
165X3
175X3(PR)
185X1

30 MUSCLEUPS FOR TIME 
MY TIME = 2:58

REVERSE HYPERS - 3X25
TABATA GHD - 5 ROUNDS WITH 20LB WEIGHTS

Tuesday, September 13, 2011

STRENGTH/WOD

SQUAT CLEANS
5X3
185
205
215
225
235(2)

JERKS
135X2
185X2
205X2
215X1
225X1
235X1
245X1
255X1

WOD
PARTNER FIGHT GONE BAD - 1 MIN ON 1 MIN OFF
ROW FOR CALS
BURPEES
ABMAT SITUPS
AIR SQUATS
10M RUN

ME AND SEAN = 902 TOTAL REPS


Monday, September 12, 2011

STRENGTH/WOD

BACK SQUAT
7X1
275
315
335
345
355(PR)
365(PR)
375 - (F)

WOD
4 ROUNDS
200M RUN
5 WALL CLIMBS
30 WALL BALLS

MY TIME = 12? SOMETHING

Sunday, September 11, 2011

9/11 THROWDOWN

2001M ROW
11 BOX JUMPS - 36'
11 THRUSTERS - 125
11 BURPEE CHEST TO RING PULLUPS
11 POWER CLEANS - 175
11 HSPU
11 KB SWINGS - 2 POOD
11 TOES THRU RINGS
11 DEADLIFTS - 175
11 PUSH JERKS - 125
2001M ROW

MY TIME = 24:58

Saturday, September 10, 2011

2K ROW EASY PACE - CLEANS

2K ROW EASY PACE - 7:51

DOUBLES OF POWER CLEANS
135
155
175
185
195
205
215
225
235
245(F)

Friday, September 9, 2011

WOD/2 STRENGTHS

FRONT SQUATS
 - 5X6
245
255
265
275
285 - (4)

BACK EXTENSIONS - 3X30

TABATA GHD SITUPS - 11

WOD 1
MAINSITE RING WOD
20 MUSCLE UPS
25 INVERTED HANGS TO LOWER
30 RHSPU
35 RING ROWS
40 RING PUSHUPS

MY TIME = 15:20 BUT HAD TO ADJUST RINGS AFTER EACH MOVEMENT AND RINGS FELL ONE TIME.  SO WE FIGURED ABOUT 1 MIN SO 14:20

WOD 2
21-18-15-12-9-6-3
KB SWINGS - 2 POOD
BOX JUMPS

MY TIME = 6:13

Thursday, September 8, 2011

STRENGTH/ROW

SNATCH
95X2
105X2
115X2
135X2
145X1(F ON 2ND)
145X2
155X2
165X2
175X1
175X(F)
175X1

6K ROW FOR TIME = 24:07

Wednesday, September 7, 2011

STRENGTH/QUICK WODS

STRENGTH
SHOULDER PRESS
135 - 3 FRONT - 1 BACK
135 - 3 FRONT - 95 LBS BACK FOR 3
155 - 3 FRONT - 105 LBS BACK FOR 3
165 - 3 FRONT - 115 LBS BACK FOR 3
165 - 2 FRONT - 125 LBS BACK FOR 2
165 - 3 FRONT - 125 LBS BACK FOR 2

WOD 1
6 ROUNDS EACH FOR TIME W 1:30 BREAK AFTER EACH
250M SPRINT
2 BOX JUMPS - 36 IN
RD 1 - :57
RD 2 - :56
RD 3 - :58
RD 4 - :58
RD 5 - :56
RD 6 - :53

WOD 2
AMRAP 2 MINUTES - MAX 10M HANDSTAND WALK
MY REPS = 3

WOD 3
1000 DOUBLE UNDERS FOR TIME
MY TIME = 16:42

Tuesday, September 6, 2011

STRENGTH/WOD

STRENGTH - SQUAT CLEANS
185X2
205X2
215X2
225X2
235X2
245X2
245X1

SPLIT JERKS 3X1
225X1
245X1
265X(F)

WOD
3 ROUNDS
750M ROW
10 MUSCLEUPS
MY TIME = 13:40

REVERSE HYPERS - 3X20

Monday, September 5, 2011

STRENGTH/WOD

STRENGTH
BACK SQUAT
5X6
285,295,305,315,32

WOD
5 RDS
15 DL
15 T2B

MY TIME = 6:51

SATURDAY - OFF/SUNDAY -

SATURDAY = OFF DAY
- TOOK STRIKER FOR A 4 MILE HIKE

SUNDAY
WHITEWATER RAFTING - 5 HOURS OF LIGHT PADDLING

WOD
AMRAP 20 MIN
VERY STEEP HILL RUN (TOOK ABOUT 1:45-2MIN)
MAX PUSHUPS

MY PUSHUPS = 190

THEN:
400 FLUTTER KICKS FOR TIME
MY TIME = 3:40

Friday, September 2, 2011

STRENGTH/WOD

FRONT SQUATS - 5X6
225X6
235X6
245X6
265X6
275X6

MAX PULLUPS
71 PULLUPS

WOD
5 ROUNDS - REDO FROM LAST WEEK
40 DOUBLE UNDERS
30 BOX JUMPS - 24IN
20 KB SWINGS - 1.5 POOD

MY TIME = 10:42

JUST GOT POWER BACK FROM THE HURRICANE

WILL POST AS MANY AS I REMEMBER BUT DEF DONT REMEMBER DAYS/TIMES OR ORDER.

DAY AFTER HURRICANE IN MY PARENTS BACKYARD WITH 40MPH WINDS AND DOWN POUR

WOD1
5 ROUNDS
3 CLEANS - 215
21 BURPEES

MY TIME = 9:17

WOD#2
AMRAP 10 MIN
15 WALL BALLS
1 ROPE CLIMBS - 18 FT
MY SCORE 8+5

MONDAY
3 MILE RUN

TUESDAY
AM
WORK UP TO HEAVY 1RM CLEAN AND JERK
135X1, 155X1, 165X1, 175X1, 185X1, 195X1, 205X1, 215X1, 225X1, 235X1, 245X1, 255X(F)
5K ROW = 19:51

PM
AMRAP 20 MIN
5 HSPU
10 PISTOLS
10 KB SWINGS - 2 POOD
30 DOUBLE UNDERS

MY ROUNDS I THINK = 15+7

WEDNESDAY


WORK UP TO HEAVY SNATCH
115X1, 135X1, 155X1, 165X1, 175X1X6

150M SPRINTS X 10 - EVERY 150 WAS BELOW 1:37

PM
NANCY
5 ROUNDS
400M RUN - RUN WAS ACTUALLY ABOUT .28-.29
15 OHS - 95LBS
MY TIME = 12:41

THURSDAY
AM
3 ROUNDS
1K ROW
15 WEIGHTED GHD SITUPS - 20LBS
25 REVERSE HYPERS

* EVERY ROW WAS AROUND 1:48 PER 500M

PM
BEAR COMPLEX
5-4-3-2-1
BEAR COMPLEX
30 DOUBLE UNDERS AFTER EACH ROUND
MY TIME = 6:12


Thursday, August 25, 2011

3 WODS

WOD 1
21-15-9 - W WEIGHTED VEST
C2B PULLUPS
BOX JUMPS - 30 INCHES

MY TIME - 4:13

WOD #2
5 ROUNDS EACH FOR TIME

2 POWER CLEANS - 235LBS
1 PROWLER PUSH - 50FT
1 SPRINT 50 FT
5 SANTANASTYS

WOD#3
3 ROUNDS
10 GHD SITUPS W 35LBS BAR
30 BACK EXTENSIONS

WOD #4
FOR TIME
11 BOX JUMPS - 36'
11 THRUSTERS - 115LBS
11 HSPU
11 T2B
11 KB SWINGS - 40KG
11 POWER CLEANS - 170LBS
11 DEADLIFTS - 170LBS
11 PUSH JERKS - 115LBS

Wednesday, August 24, 2011

2 SNATCH SESSIONS/2 WODS

AM SNATCH
95X2
105X2
115X2
125X2
135X2
145X2
155X2
165X4

PM SNATCH
165X5 - NO WARMUP

WOD 1
10 HSPU
20 WALL BALLS
30 T2B
40 POWER CLEANS - 135
50 BURPEES
60 SDLHP - 2 POOD
MY TIME = 11:54

WOD 2
150 WALLBALLS - 20LBS

6:54

Tuesday, August 23, 2011

STRENGTH/WOD/RUN

STRENGTH
SHOULDER PRESS 5X5X1 - FRONT/BEHIND NECK
115
125
135
145
155

WOD
5 ROUNDS
40 DOUBLES
30 BOX JUMPS(26IN SHAKY BENCH)
20 DB SWINGS (55LB)

MY TIME = 12:23

1.81 MILE RUN - 13:11 ( STARTED NICE AND EASY AND THEN OPENED UP ABOUT A MILE IN

Monday, August 22, 2011

STRENGTH/WOD/SPRINTS

BACK SQUATS 5X6
275
285
295
305
315
325


CLEAN AND JERK 6x2 TAP N GO
185
205
215


WOD

With a continuously running clock, do one pull-up and one handstand push-up the first minute, two pull-ups and two handstand push-ups the second minute, three pull-ups and three handstand push-ups the third minute... continuing as long as you are able. When you cannot complete the required number of reps for either exercise, continue only with the other as long as you are able.
Use as many sets in any order each minute as needed.


Sunday, August 14, 2011

WOD AT MY PARENTS HOUSE

5 ROUNDS
5 MIN EACH ROUND
10 PULLUPS
10 HSPU
10 PISTOLS
10 DB SNATCHES - 25LBS
10 HRPU
WITH THE REMAINING TIME RIDE A STATIONARY BIKE

MILES RODE = 5.1MILES

Friday, August 12, 2011

STRENGTH/WOD

STRENGTH
8X3 - FRONT SQUATS
225
235
245
255
265
275
285
295(F-2)


WOD
IN 20 MINUTES COMPLETE AS MUCH AS YOU CAN
1 POWER CLEAN (YOU CHOOSE WEIGHT)
1 MUSCLE UP/3 GET OUT OF THE POOLS
2 POWER CLEANS
2 MUSCLE UPS/4 GET OUT OF THE POOLS
3 POWER CLEANS
3 MUSCLE UPS/6 GET OUT OF THE POOLS
4 POWER CLEANS
4 MUSCLE UPS/8 GET OUT OF THE POOLS
MY SCORE - 9+6

Thursday, August 11, 2011

WOD

RD 1 + RD 4
100 DOUBLES
20 UNBROKEN HANG CLEANS - 135( ROUND 4 DID 15 UNBROKEN)

RD 2 + RD 5
100 DOUBLES
20 UNBROKEN HANG SNATCHES - 105 (ROUND 5 DID 15 UNBROKEN)

RD 3 + RD 6
100 DOUBLES
15 UNBROKEN KB SWINGS - 40KG



Tuesday, August 9, 2011

STRENGTH/ 2 WODS

STRENGTH
SHOULDER PRESS
3 FRONT PRESS - 3 BEHIND THE NECK PRESS
95     - 95(5)
115   - 115 (1)
135   - 95 (5)
155   - 95 (5)
160   - 95 (5)
165

WOD#1
15 MIN AMRAP
25 BOX JUMPS - 24 IN
20 KB SWINGS (1.5)
15 T2B
10 BURPEES

MY ROUNDS = 5+19

WOD #2
5 ROUNDS
MAX GHD SITUPS
200M SPRINT

- ALL DONE WITH PARTNER WHILE PARTNER RUNS ONE DOES AMRAP SITUPS

MY SCORE = 100 GHD SITUPS!

Monday, August 8, 2011

ROW/W STRENGTHS/WOD

3K ROW

8X3 BACK SQUATS
275
295
300
305
310
315
320(2- F)
310

CLEAN AND JERK
185X3X1
205X2X1
225X2X1
235X2X1
240(F)

WOD
10-9-8-7-6-5-4-3-2-1-
SQUAT CLEANS - 135
RUN
MY TIME = 14:25

Sunday, August 7, 2011

SOCCER GAME/2 WODS

75 MIN SOCCER GAME

WOD#1
AMANDA W METAL PLATES
9-7-5
MUSCLE UPS
SQUAT SNATCHES

MY TIME - 8 SOMETHING
- USING THE METAL PLATES WHICH ARE CLOSER TO THE GROUND AND BEING IN MY PARENTS BACKYARD NOT ABLE TO DROP WEIGHTS WAS TOUGH.

WOD #2
50 DOUBLES
30 KB SWINGS(2 POOD)
50 DOUBLES
20 KB SWINGS
50 DOUBLES
10 KB SWINGS
MY TIME = 3 SOMETHING I BELIEVE

Saturday, August 6, 2011

CROSSFIT MERRICK WOD TREVOR

TEAMS OF 3 COMPLETE
300 PULLUPS
400 PUSHUPS
500 SITUPS
600 AIR SQUATS

- DONT KNOW THE TEAM SCORE BUT I DID 81 PULLUPS UNBROKEN SO THAT A NEW PR AND DEF THINK I RHABDOED MYSELF.

Tuesday, August 2, 2011

STRENGTH/SHORT UNBROKENS/ WOD

STRENGTH
1RM SNATCH BALANCE W 7 SEC HOLD AT BOTTOM
135-155-175-185-195-205-215(F) - 185 (10 SEC HOMD)

30 MUSCLE UPS FOR TIME = 3:20

30 UNBROKEN KB SWINGS X 2 - 2 POOD
RD 1 - :47
RD 2 - :47

HANDSTAND WALKS FOR DISTANCE ALL DONE ON CONCRETE
RD 1 - 10 YARDS
RD 2 - 15 YARDS

3X25 BACK EXT
TABATA GHD SITUPS = 11 PER ROUND

WOD
AMRAP 15 MIN
5 PUSH PRESS - 185
8 PISTOLS
200 M RUN

MY SCORE = 8+1

Monday, August 1, 2011

ROW/2 STRENGTHS/"THE END"

5K ROW = 20:18


5X5 BACK SQUAT
295X5
305X5
315X5
320X4
325X3

CLEAN AND JERK
135X1
145X1
155X1
175X1
185X1
205X1
215X1
225X3
235X4

WOD
20 CAL ROW
30 WALL BALLS
20 T2B
30 BOX JUMPS - GAMES STANDARDS
20 SDLHP
30 BURPEES
20 SHOULDER TO OVERHEAD
100M SLED RUN ( DIFFERENT FROM THE GAMES DONT HAVE THAT SIZE ROPE)

- AMRAP 3 MIN OF ABOVE - 1 MIN BREAK - MY REPS = 79
- AMRAP 6 MIN OF ABOVE - 2 MIN BREAK - MY REPS = 119
- COMPELETE THE ABOVE - MY TIME = 12:40

Saturday, July 30, 2011

CLEAN+JERK-ROPE CLIMB WOD/WALL BALL RUN WOD

5 ROPE CLIMBS
5 C+J - 145
4 ROPE CLIMBS
4 C+J - 165
3 ROPE CLIMBS
3 C+J - 185
2 ROPE CLIMBS
2 C+J - 205
1 ROPE CLIMBS
1 C+J - 225

MY TIME = 9:12 BUT HAD TO RACK WEIGHTS AFTER EACH SET SO THAT KILLED ABOUT 1:45-2

WOD 2  20 MIN W A PARTNER
200M RUN
AMRAP WALL BALLS

OUR SCORE - 430 WALL BALLS

STRENGTH/WOD/WOD

SNATCH 1-1-1-1-1
95-115-135-145-155-165-175-185-195(F)X3

WOD 1
10 ROUNDS
15 DEADLIFTS
15 HAND RELEASE  PUSHUPS
2 MUSCLE UPS

MY TIME = 13:21

WOD 2
3 ROUNDS 2 MIN DOUBLE UNDERS ON 2 MIN OFF W A KICKER

RD 1 - 229
RD 2 - 182
RD 3 - 173

STRENGTH/WOD

FRONT SQUAT - 1-1-1-1-1-1-1
225-245-275-295-305-310 (NEW PR)- 315 (F)

WOD
4 ROUNDS
10 PISTOLS
24FT HS WALK
15 SLAM BALLS
24FT ARMY CRAWL

MY TIME = 8:12

Wednesday, July 27, 2011

SNATCH/U CHALLENGE

SNATCH
135-145-155-165-175-185-195X2(F)

WOD
40 CAL ROW
40 THRUSTERS - 115
40 PULLUPS
40 RING DIPS
40 POWER SNATCHES
40 BOX JUMPS
40 BURPEES

MY TIME = 19:24

Tuesday, July 26, 2011

STRENGTH/MUHSPU-TIREFLIP/CLEAN-ROW-SPRINT

BACK SQUAT
285 X 5
320 X 3
355 X 0 (F)

WOD
1-10
MUHSPU
TIRE FLIP

MY TIME - 12:21

WOD 2
5 ROUNDS
2 CLEANS - 225
250M ROW
200M RUN

RD 1 - 1:57
RD 2 - 1:54
RD 3 - 1:56
RD 4 - 1:59
RD 5 - 1:54

Sunday, July 24, 2011

SATURDAY - SUNDAY CROSSFIT EXPLODE LOCKDOWN!

WOD 1- 8:00pm
“FRAN” (5min time cap)
21...15...9 of:
Thrusters...95/65 pounds
Pull Ups
MY TIME = 2:13 *PR (1ST PLACE)

WOD 2- 9:00pm
“DEAD FROG” (5min time cap)
25...15...10...5 of:
Box Jumps...24/20” box
Deadlifts...225/155 pounds
MY TIME = 2:49 - 1ST PLACE

WOD 3- 10:00pm
“WAR DRUM”
3min AMRAP of:
Ground to Overhead...135/95 pounds
MY REPS = 36 - 1ST PLACE

WOD 4- 11:00pm
“NIGHT CAP” (5min time cap)
3 Rounds of:
50 Double Unders
20 OHS...95/65 pounds
MY TIME = 3 SOMETHING - 2ND PLACE

WOD 5- 12:00am
“EYE BOOGIE” (5min time cap)
9...7...5 of:
Power Snatch...135/95 pounds
G.I. Janes
MY TIME = 3:04 - 4TH PLACE

WOD 6- 1:00am
“LULLABY”  (15min time cap)
3 Rounds of:
400m Run
6 Wall Climbs
MY TIME = 5:37 - 1ST PLACE


WOD 7- 2:00am:
“GOODNIGHT MOON”
5min AMRAP of:
15 Wall Balls...20/14 pound ball...10/8 feet
Straight Leg Sit Ups
MY SCORE = 154 REPS - 2ND PLACE

WOD 8- 3:00am:
“FLY CATCHER” (5min time cap)
10-1 of:
Power Cleans...115/75 pounds
Toes to Bar
MY TIME = 4:48 - 1ST PLACE ONLY ONE THAT FINISHED THE WOD

WOD 9- 4:00am:
“INCEPTION”
5 min AMRAP of:
5 Chest to Bar Pull Ups
7 Push Ups (hand release)
9 Air Squats
MY ROUNDS - 10+9 - 1ST PLACE

WOD 10- 5:00am:
“ROOSTER CROW”
5min AMRAP of:
400m Sled Pull...45/25 pounds
remainder of 5min complete AMRAP of:
10 KB Swings...70/53 pounds
5 HSPU's
MY SCORE = 4+1 - 1ST PLACE

WOD 11- 6:00am:
“BED WETTER” (5min time cap)
1000m Row 
30 Burpees
MY SCORE = 4:54 - 2ND PLACE

WOD 12- 7:00am:
“WALK OF SHAME”
800m Plate Run... 25/15 pound plate
MY TIME = 2:54 - 3RD PLACE
TOTAL POINTS OF 20
1ST PLACE WINNER

Thursday, July 21, 2011

WOD - THRUSDAY, JULY 21ST 2011

5K ROW
- 250M SPRINT EVERY 4TH MINUTES

MY METERS = 4,796M

- 30 MIN STRETCH AND ROLL

- RELAXING EXPLODE LOCKDOWN THIS WEEKEND!

Wednesday, July 20, 2011

WOD - WEDNESDAY, JULY 20TH 2011

FRONT SQUAT
5X3
245X3
255X3
265X3
275X3
285X3

SQUAT CLEAN PRACTICE
EVERY MINUTE ON THE MINUTE FOR 10 MINUTES - 145LBS

"LUMBERJACK 20"
20 DL - 275LBS
400M RUN
20 KB SWINGS - 2 POOD
400M RUN
20 OHS - 115
400M RUN
20 BURPEES
400M RUN
20 C2B PULLUPS
400M RUN
20 BOX JUMPS
400M RUN
20 DB SQUAT CLEANS - 50LB DBS
400M RUN

MY TIME - 21:24

Tuesday, July 19, 2011

UNBROKEN DAY/SPRINTS

3X13 - UNBROKEN GHDS
3X15 - UNBROKEN HANG SNATCHES - 95LBS - 1 MIN REST AFTER EACH
3X21 - UNBROKEN 2 POOD KB SWINGS
3X5 - UNBROKEN WEIGHTED MUSCLE UPS
- DID 4 WITH A 25LB VEST
- DID 3 W A 12 LBS VEST
- DID 3 W A 12 LBS VEST

THEN

12 X 100M SPRINTS EVERY MINUTE ON THE MINUTE W 3 BURPEES AFTER EACH SPRINT
EACH RUN WAS UNDER 16 SECONDS.

Monday, July 18, 2011

STRENGTH/SPRINTS

BACK SQUAT
260X3
300X3
340X3

CLEAN AND JERK
96% X 8 X 1 - 235LBS - 6 FOR 8....MISSED 1 CLEAN AND 1 JERK

1 - 30 SEC ROW SPRINT
25 GHD SITUPS
26 BACK EXT
13 REVERSE HYPERS
3 - 30 SEC ROW SPIRNTS
25 GHD SITUPS
26 BACK EXT
13 REVERSE HYPERS
5X TABATA ROW SPRINTS
2 X - 100M SLED PULLS - 90LBS
2 X - 100M SLED PULLS - 45LBS

Sunday, July 17, 2011

SPORTS FEST WODS

WOD 1
3 ROUNDS
25 OHS - 95
200M RUN

MY TIME =  5:04

WOD2
5 ROUNDS
10 HANG CLEANS - 135
15 HAND RELEASE PUSHUPS

MY TIME = 6:03

WOD 3
21-15-9
BOX JUMPS
KB SWINGS
SIT TO STAND

MY TIME = :5:14

- WOULD HAVE BEEN 2ND PLACE OVERALL.  THE HANG CLEAN ONE KILLED ME. WEAKNESSSSSSSS!

****PLAYED DODGEBALL FOR 6 HOURS ARM FEELS LIKE JELLO

Saturday, July 16, 2011

SPEAL V KHALIPA

SPEAL V KHALIPA
1 C+J
1 ROUND CINDY
2 C+J
1 ROUND CINDY
3 C+J
1 ROUND CINDY
ALL THE WAY TO 10

MY TIME = 14:24
- I DID THIS BACK IN SEPTEMBER AND GOT 18MIN+.  SO THAT A BIG PR!

Friday, July 15, 2011

STRENGTH/WOD/PM ROW

BOX SQUATS
10X2 - @ 235LBS TO A 12 INCH BOX

SNATCH
95, 115, 135, 155, 165, 175, 185 (F X 4)

175 X 8 X 1 (8 FOR 8)

WOD
3 ROUND
15 T2B
10 TRHUSTERS - 155
5 MUSCLE-UP RING HSPU

5000M ROW =

MY TIME = 15:14

Thursday, July 14, 2011

active kind of rest day

2 min double unders
45 min dog walk
rolling
dynamic stretching for 10 min

Wednesday, July 13, 2011

STRENGTH/WOD/ROW

FRONT SQUATS
5X5
235X5
245X5
255X5
265X5
275X3

SHOULDER PRESS
135X3
150X3
170X3

WOD
AMRAP 5 MIN
3 DEADLIFTS -335
5 ELEVATED HSPU - ON 45 AND 25LB PLATES
MY ROUNDS = 5+2

ROW
30 SECONDS ON 30 SECONDS OFF FOR 10 ROUNDS
1,681 METERS

3 ROUNDS
13 GHD SITUPS
26 BACK EXTENSIONS
13 GHD SITUPS



Tuesday, July 12, 2011

isabel/sprints

"ISABEL"
30 POWER SNATCHES FOR TIME

MY TIME = 3:03

10 X - 100M SPRINTS ON THE MINUTE EVERYMINUTE

Monday, July 11, 2011

ROW/STRENGTH/WOD

16 MINUTE ROW - 4,087M

STRENGTH
BACK SQUAT
65%X5 = 245X5
75%X5= 280X5
85%X5 = 320X5

CLEAN AND JERK
225X8X1

WOD
5 ROUNDS
3 MUSCLEUP HANDSTAND PUSHUPS
10 BURPEE PULLUPS

MY TIME = 11:34

Sunday, July 10, 2011

RUN

1.5-1.6 MILE RUN

ABOUT 9 MINUTES

Saturday, July 9, 2011

3 WODS

WOD#1
3 ROUNDS
400M RUN
6 WALL CLIMBS

MY TIME = 5:57

WOD#2
1000M ROW
30 BURPEES
MY TIME = 4:45

WOD #3
AMRAP 5 MIN
15 WALL BALLS
15 STRAIGHT LEG SITUPS

MY ROUNDS = 5+13

Friday, July 8, 2011

ROW-RUN/GHD/TABATA SITUPS/STRENGTH/YOU CHALLENGE/"NICOLE"

2 ROUNDS
500M ROW
200M RUN
RD 1 = 2:20
RD 2 = 2:21

3X11 - GHDS

TABATA GHD SITUPS = 11

YOU CHALLENGE WOD
4 ROUNDS
5 - 2X BODYWEIGHT IN DEADLIFTS
10 - C2B PULLUPS
15 - WALL BALLS
20 - DOUBLE UNDERS
MY TIME = 5:54

"NICOLE"
AMRAP 20 MIN
400M RUN
MAX REPS PULLUPS
- THIS WAS ONE OF THE MOST FUN I HAD DOING A WOD.  IT WAS POURING RAIN LIKE A MONSOON OUTSIDE, AND DID THIS WOD WITH OUR 4PM GROUP.

MY SCORE = 204 PULLUPS!

Thursday, July 7, 2011

5K ROW UPHILL

5K ROW UPHILL WHICH WAS KIND OF WEIRD TO DO.  LEGS WERE DEF TOASTED FROM YESTERDAY.  ANYWAY MY TIME WAS

20:22 PRETTY POOR.

Wednesday, July 6, 2011

STRENGTH - WOD

DEADLIFT
65%X5 - 275X5
75%X5 - 315X5
85%X5 - 360X4

SHOULDER PRESS
65%X5 - 125X5
75%X5 - 140X5
85%X5 - 160X4

WOD
AMRAP 20 MIN
400M RUN
4 SDLHP - 155
6 HSPU ON A 45LB PLATE
8 KB SWINGS - 2 POOD
10 T2B

MY ROUNDS = 6

Tuesday, July 5, 2011

ROW/YOU CHALLENGE WOD

16 MIN ROW = 4,076 M

WOD
21 THRUSTERS
21 C2B PULLUPS
15 SQUAT SNATCHES (155)
15 MUSCLE UPS
9 SQUAT CLEANS(185)
9 PUSH JERKS (185)

MY TIME = 15:57

3X10 - GHD
8X100M RUNS W 1 MIN BREAK AFTER EACH

Monday, July 4, 2011

ROW/STRENGTHS/"NUTTS" ROUND 2

ROW - 11MIN = 2,750M

3X20 - BACK EXTENSIONS
TABATA GHD SITUPS = 10

STRENGTH
BOX SQUATS TO A 12 INCH BOX
2X5 @225
1X3
1X2

CLEAN AND JERK
HEAVY SINGLE - WORKED UP TO 225 BUT WASNT FEELING STRONG
THEN
8X1@220 = 89% OF 1RM
8 FOR 8 - CLEANS FELT GREAT AND 4 OF MY JERKS WERE GREAT

WOD
"NUTTS" (2ND TIME IN 2 WEEK) - ONE OF OUR TRAINERS BEAT ME IN IT SO IM BITTER AND IM TRYING TO BEAT HIM HA
10 HSPU
15 DL - 250
25 BOX JUMPS - 30IN
50 PULLUPS
100 WALL BALLS - 20LBS
200 DOUBLES
400M RUN W 45LBS PLATE

MY TIME = 14:24

Saturday, July 2, 2011

3 WODS FROM EXPLODE LOCKDOWN

WOD #2
25-15-10-5
BOX JUMPS
DEADLIFTS

MY TIME = 3:45

WOD#4
3 ROUNDS
50 DOUBLES
20 OHS

MY TIME = 5:00

WOD#5
9-7-5
POWER SNATCH - 135
GI JANES - REACH WAS ABOUT 18INCHES ABOVE MY STANDING

MY TIME = 5:07
PENALTY FOR NO FINISH - 1 SECOND PER MISSED REP SO I MISSED 7 REPS

Friday, July 1, 2011

LONG ROW/STRENGTH/WOD

5K ROW = 20:10

STRENGTH
5-3-1 FRONT SQUATS

235 X 5
270 X 3
300 X 1

SNATCH 
165 X 8 X 1 (8 FOR 8)

WOD
"ROLLING THRUSTER GRACE"
135LBS 
BARBELL ROLLOUT SQUAT CLEAN THRUSTERS FOR TIME

MY TIME = 5:07

Thursday, June 30, 2011

@ CF MERRICK/@ CF 610

@ CF MERRICK
"ANGIE"
100 PULLUPS
100 PUSHUPS
100 SITUPS
100 AIR SQUATS

MY TIME = 9:10 (PR BY 1:37)

@ CF 610
2 MIN WORK 1 MIN REST OF:
DOUBLE UNDERS
HAND TO HAND KB SWINGS
ROPE CLIMBS
WALL CLIMBS
10M SHUTTLE RUNS
ROW FOR CALS

MY SCORE = 351

Wednesday, June 29, 2011

@CF MERRICK -

ROW 1500M

WOD
800M RUN
15-12-9-6-3
BOX JUMPS
MED BALL CLEANS
PULLUPS
ABMAT SITUPS
DEADLIFTS (205)
800M RUN

MY SCORE = 16:03

SNATCH
135X2, 155, 165,170,175,180,185

Tuesday, June 28, 2011

ROW/WOD

2K ROW = 7:19 (PR)
3 MIN REST
1K ROW = 3:37 (PR)
2 MIN REST
500M ROW = 1:39
1 MIN REST
240M ROW = :49

WOD
AMRAP 15 MIN OF 21-15-9
30 IN BOX JUMPS
2 POOD KB SWINGS
SITUP TO STAND

MY SCORE = 274 REPS

Monday, June 27, 2011

LONG ROW/STRENGTH/NUTTS

ROW = 4700M

STRENGTH
BACK SQUAT - 275X5, 310X3, 345(F) - 75%,85%,95%
C+J HEAVY SINGLE - 135,145,155,165,175,185,205,215,225,235,240
C+J - 86% - 8X1- (210) (8FOR8)
BENCH - 180X3, 205X3, 230X3

WOD
"NUTTS"
10 HSPU
15 DEADLIFTS
25 BOX JUMPS
50 PULLUPS
100 WALL BALLS
200 DOUBLE UNDERS
400M RUN W 45LB PLATE
MY ROUND - 14:47

Thursday, June 23, 2011

5K ROW/TABATA GHD SITUPS

5K ROW = 19:51

TABATA GHD SITUPS - 10 PER ROUND

ROW/HEAVY SKILL/HEAVY FRAN

21 MIN ROW = 5,100

3X20 - UNBROKEN KB SWINGS (2 POOD)
3X5 - UNBROKEN MUSCLE UPS

WOD
15-12-9
155LBS THRUSTER
40LB VEST PULLUPS

MY TIME  = 7:47

Wednesday, June 22, 2011

STRENGTH/WOD

DEADLIFT
315X5
355X3
395X1
SHOULDER PRESS
140X5
155X3
175X1

WOD
AMRAP 20 MIN
3 SQUAT SNATCHES (155)
5 BOX JUMPS (38)
100M RUN

MY ROUNDS - 11+2

Monday, June 20, 2011

ROW/STRENGTH/WOD

20 MIN ROW = 4,800M

STRENGTH
BACK SQUAT 
WEEK 6 OFF OF 365LBS
255X3
295X3
330X3

CLEAN AND JERK
HEAVY SINGLES
135,145,155,165,175,185,195,205,215,22,235

8X1 CLEAN AND JERK @ 205 - 83% OF 245

BENCH 
5-3-1
165X5,170X5,215X5

WOD
100 SQUATS
50 DOUBLE UNDERS
10 BURPEES
40 DOUBLE UNDERS
10 BURPEES
30 DOUBLE UNDERS
10 BURPEES
20 DOUBLE UNDERS
10 BURPEES
10 DOUBLE UNDERS
10 BURPEES
100 SQUATS
MY TIME = 7:30

Saturday, June 18, 2011

STRENGTH/WOD

10 MIN TO FIND 1 RM SNATCH BALANCE
95,105,115/135/145/155/165/175/185/195(OLD PR)/205(PR)/215(F)

"HEAVIER BADGER"
3 ROUNDS
 30 SQUAT CLEANS - 105LBS
30 PULLUPS
800M RUN

MY TIME = 22:57

Friday, June 17, 2011

STRENGTH/2 WODS(FREDDYS REVENGE)

STRENGTH

FRONT SQUAT
OFF OF 315LBS - 70%X3,80%X3,90%X3
220X3
250X3
285X2 (F) ON LAST REP

SNATCH
- WORK UP TO HEAVY SINGLE
115,135,145,155,165,175,185
THEN 83% OF 190
8X1 WITH 160LBS - HIT 7 OF 8

WOD#1
3 ROUNDS
15 HANG SNATCHES - 95LBS
20 T2B

MY TIME = 5:21

WOD#2
"FREDDYS REVENGE'
5 ROUNDS
5 - 185LB PUSH JERK (HAD TO CLEAN WEIGHT FROM GROUND)
10 BURPEES

MY TIME = 6:02
***LAST TIME I DID THIS IT WAS FROM A RACK AND I GOT 7:30 SOMETHING.  SO BIG PR AND THIS TIME I ALSO CLEANED THE WEIGHT FROM THE GROUND!

Wednesday, June 15, 2011

STRENGTH/WOD

DEADLIFT 3-3-3 WEEK 6 OFF OF 415LBS
70%=290
80%=335
90%=375 ONLY GOT 1

SHOULDER PRESS 3-3-3 WEEK 6 OFF OF 185
70%=135
80%=150
90%=165

WOD
8 ROUNDS
150M ROW
10 GHD SITUPS
3 MUSCLE UPS
3 SDLHP @ 135
***EVERYTHING HAD TO BE UNBROKEN AND ROWER BELOW 1:35/500M
***DID WITH A PARTNER BUT I AVERAGED ABOUT 1:20 A ROUND.

Tuesday, June 14, 2011

LONG ROW/WOD

21 MIN ROW= 5200M

WOD
AMRAP 15 MIN
5 PUSH PRESS - 165
7 BOX JUMPS - 36'
200M RUN

MY ROUNDS = 8+3

Monday, June 13, 2011

ROW/STRENGTH/OLIFT/WOD

3,300 M ROW

STRENGTH
WEEK 5 WENDLER 5-3-1 BACK SQUAT
240X5
275X5
310X5+ (I GOT 7)

CLEAN AND JERKS
8X1 WITH 200LBS - 8 FOR 8

CLEAN PULLS
4X3 - 255LBS

WOD
21-18-15-12-9-6-3 - OHS
3-6-9-12-15-18-21 - RING DIPS

MY TIME = 8:14

Sunday, June 12, 2011

ROW/GHD

ACTIVE REST DAY
3 ROUNDS
6 MINUTE ROW
30 BACK EXTENSIONS
25 GHD SITUPS

Saturday, June 11, 2011

"PAUL"

4000M ROW

WOD
5 ROUNDS
50 DOUBLE UNDERS
35 K2E
20 YARD WALK - 185 LBS

MY TIME = 19:28

Friday, June 10, 2011

deadlift/hrpu/overboxjump-death by calorie=snatch/front squat

WOD
4 ROUNDS
6 DEADLIFTS (315)
10 OVER THE BOX JUMPS
26 HAND RELEASE PUSHUPS

MY TIME = 8:07

DEATH BY ROWER = 17 ROUNDS
FRONT SQUAT 5-3-1 CHART
SNATCH 8X1 - 150LBS - 80%

Thursday, June 9, 2011

LONG ROW/MARY(WEIGHTED)

15 MIN ROW = IT WAS ABOUT 3600M I BELIEVE

WOD
"MARY" (W A 12LB WEIGHTED VEST)
5 HSPU - ON A PLATE (3' DEFECIT"
10 PISTOLS
15 PULLUPS

MY ROUND = 13+4

***LONG RUN/FRONT SQUATS/SNATCH/MID THIGH SNATCHES TOMORROW!

Wednesday, June 8, 2011

1st day back from regionals/blog to be consistent again

** so i competed in regionals which after last years sectional performance where i didnt finish 2 different wods and just got completely crushed my goal was 2011 regionals!  After being there and taking 15th i knew i was so close to the top 14 and advancing to day 3 and this was so upsetting.  Anyway my goal for next year is 2012 making it to California for the games.

- Things to work on
. strength
. rowing
. focus
. hard dieting

AM
25 min row = 5,800m (3rd day in a row over 5,000m)

PM
DEADLIFT 5-3-1 PROGRAM
135X7-185X5-225X5-270X5-310X5-350X5
SHOULDER PRESS 5-3-1
95X5-125X5-140X5-155X3(FAILED TO GET TO 5)
4X 250M ROW SPRINTS WITH 20 GHD SITUPS/BACK EXTENSIONS IN BETWEEN

WOD
AMRAP 20 MINUTES
5 - 225LB CLEAN
10 - C2B PULLUPS
15 BOX JUMPS - 30 INCHES
MY ROUNDS - 4+5

Thursday, April 14, 2011

WOD- "HELEN ON STEROIDS"/STRENGTH

1200M RUN
63 KB SWINGS
36 PULLUPS
800 M RUN
42 KB SWINGS
24 PULLUPS
400 M RUN
21 KB SWINGS
12 PULLUPS

MY TIME = 17:32 - PR ON THIS BY JUST ABOUT 5 MINUTES FROM SOMETIME IN JUNE!!!

DIRECTLY AFTER
10X1 CLEAN AND JEKS WITH 185
--- THE WHOL MOVEMENT FELT EXTREMELY LIGHT AND VERY HAPPY WITH MY OLMPIC LIFTING PROGRESS.

Tuesday, March 15, 2011

TABATA ROW 1000M/WOD

TABATA ROW - 1000M

WOD
7 ROUNDS
10 WALL BALLS
10 PULLUPS

MY TIME = 3:45

Monday, March 14, 2011

ENDURANCE/WOD/DOUBLES AND BURPEES

5 ROUNDS - DONT KNOW TIME
ROW AS LONG AS I CAN AND KEEP UNDER 1:30 PER 500M
RUN AS LONG AS I CAN AT 10% AND 10MPH.

WOD
10-9-8-7-6-5-4-3-2-1
POWER CLEANS - 185
T2B
SHUTTLE RUNS

MY TIME = 12:56

DOUBLE UNDERS 1 ATTEMPT MAX - 3 TRIES
140
196
216

2 MIN BEYOND THE WHITEBOARD BURPEE CHALLENGE
BURPEES = 63

Sunday, March 13, 2011

STRENGTH/WOD

STRENGTH
CLEAN AND JERK TILL FAILURE THEN CLEAN TILL FAILURE X2
185-195-205-215-225-235(FAILED X2)- 235(JUST CLEAN-245(F)- 245(NEW PR)

WOD
3 ROUNDS
50 DOUBLE UNDERS
15 SNATCHES - 115
9 HSPU

MY TIME = 11:07

Saturday, March 12, 2011

TABATA ROW/WOD

WOD
5 ROUNDS
100 SITUPS
THEN
30 RING PUSHUPS
20 KB SWINGS - 2 POOD
400M RUN
MY TIME - 23:07
- WOD WAS MUCH TOUGHER THAN I THOUGHT IT WOULD BE.

Friday, March 11, 2011

FREDDYS REVENGE/STRENGTH

WOD
"FREDDYS REVENGE"
5 ROUNDS
5 PUSH JERKS - 185
10 BURPEES

MY TIME = 7:50
- 2:30 PR.  GOT 10 MINUTES+ LAST TIME IN SEPTEMBER.  FELT GOOD AND THE WEIGHT MOVED PRETTY SMOOTH.

5X2 - SNATCH
95-115-135-155-165-175(F)
4X1 - SNATCH
175-175-185-190(F)-190(F)

DEADLIFT 8X1
315-335-355-375-395-405-415(F)-415(F)

Thursday, March 10, 2011

2 HERO WODS

HERO WOD#1
THOMPSON
10 ROUNDS
1 ROPE CLIMB FROM SEATED POSITION
29 BACK SQUATS - 95LBS
1 FARMERS CARRY - 45LB PLATES IN EACH HAND (NOT ENOUGH EQUIP)

MY TIME - 22:49

HERO WOD #2
"MCCLUSKEY"
3 ROUNDS WITH A 20LB WEIGHTED VEST
9 MUSCLEUPS
15 BURPEE PULLUPS
21 PULLUPS

MY TIME = 25:08

Tuesday, March 8, 2011

STRENGTH/SKILL/WOD

STRENGTH
8X1 - CLEAN AND JERK -225
- DID THEM ALL EXCEPT REP#7 SCREWED UP ON THE JERK.

SKILL
8X30 FEET HANDSTAND WALKS - DID 6 WITHOUT FALLING FELL A TOTAL OF TWO TIMES ON SET 4 AND 6.

WOD
500M ROW
THEN
50 POWER CLEANS - 155
50 WALL BALLS - 20 LBS
50 KB SWINGS - 2 POOD

MY TIME = 14:01

Monday, March 7, 2011

RUN/ROW - ACTIVE RECOVERY DAY

RUN 3.1 MILES - 22:57 - DECENT PACE
ROW 500 M - 1:34 - NEW PR **** DIDNT WANT TO GO HARD BUT GOT BACK FROM THE RUN AND WAS LIKE WHAT THE HELL.

Sunday, March 6, 2011

STRENGTH/SKILL/WOD

ALL 3 DONE RIGHT IN A ROW WITH THE ONLY REST TO SET UP.

8X2 - BACK SQUAT
305-315-320-325-335-340-340(1)-315

7X2 - SKILL WORK SNATCH
95-115-125-135-145-155-155

WOD#1
"WOD FROM CROSSFIT MAINSITE"
4 ROUNDS
7 MUSCLE UPS
15 DEADLIFTS - 225
30 LUNGES

MY TIME = 7:48

- WHERE TO START FOR THIS ONE.  FIRST FROM DOIN THE MIKKO SALO AMRAP 40 FROM THE OTHER DAY MUSCLEUPS/ GRIP SUFFERED.  ON TOP OF THAT I HAVE THIS HUGE BLISTER ON MY RIGHT HAND SO MY GRIP WAS ALL FINGERTIPS.  TOUGH WOD MAYBE BE ABLE TO SHED A LITTLE TIME OFF BUT MAN RUSSEL BERGER WITH 6:55 IS FLYIN.

Saturday, March 5, 2011

COMP WEAKNESS WOD/"DANIEL

WOD#1
750M ROW
THEN
5 ROUNDS
3 ROPE CLIMBS
5 HSPU
10 BURPEES
15 DOUBLE UNDERS
3 CLEAN AND JERKS - 185

MY TIME - 19:27

WOD#2
"DANIEL"
50 PULLUPS
400M RUN
21 THRUSTERS - 95LBS
800M RUN
21 THRUSTERS - 95LBS
400M RUN
50 PULLUPS

MY TIME - 13:48???? I KNOW IT WAS IN THE 13 SOMETHING BUT NOT SURE.  DID FIRST SET OF PULLUPS UNBROKEN AND DROPPED THE BAR ON THRUSTERS THE 2ND GO AROUND.  2ND SET OF PULLUPS WAS 25 - 15 - 10. FOREARMS WERE LITTLE TIRED FROM WOD#1 BUT DIDNT EFFECT TO MUCH.

Friday, March 4, 2011

MIKKO SALO WOD

AMRAP 40 MIN
5 MUSCLE UPS
15 KB SWINGS - 2 POOD
5 BOX JUMPS - 42 INCHES
15 GHD SITUPS

MY ROUNDS - 13+28

Thursday, March 3, 2011

ACTIVE RECOVERY DAY

2 MILE RUN - 13:57 - GOOD PACE
1000M ROW - 3:41
300 DOUBLE UNDERS IN 3:11

Wednesday, March 2, 2011

STRENGTH/ENDURANCE/WOD

STRENGTH/WOD
3 ROUNDS
500M ROW
400 M RUN
1 REP CLEAN AND JERK (185/205/225)

WOD
CROSSFIT NEW ENGLAND GAME DAY 4
4 ROUNDS
20 HANG SQUAT SNATCHES
20 PULLUPS
20 BURPEES

MY TIME = 16:07

Tuesday, March 1, 2011

ROW/WOD/RUN/WOD

TABATA ROW 3,000 M - 12:07

WOD
W A 25 LBS VEST "CINDY"
5 PULLUPS
10 PUSHUPS
15 SQUATS

MY ROUNDS = 28+5

2 MILE RUN = 13:07
- DEF WENT A LITTLE SLOW AT THE BEGINNING THINK I HAVE A GOOD CHANCE AT GETTING IN THE 12'S.

THEN RIGHT AFTER

2 MIN MAX REPS DOUBLE UNDERS = 223

Monday, February 28, 2011

STRENGTH/WOD/ENDURANCE

STRENGTH
5X10 - FRONT SQUAT 22

WOD
"WITTMAN"
7 ROUNDS
15 KB SWINGS
15 POWER CLEANS
15 BOX JUMPS

MY TIME = 16:05
- HORRIBLE TIME, BACK WAS KILLING ME FROM HEAVY DEADS AND I THINK JUST GASSED OUT TO EARLY.

Friday, February 25, 2011

3 WODS

WOD#1
50 WALL BALLS
THEN
3 ROUNDS
30 DOUBLE UNDERS
15 T2B
10 FRONT SQUATS - 135
MY TIME = 5:41
THEN:
1 REP MAX CLEAN = 225LBS

WOD#2
AGAIN FASTER TRY #2
AMRAP 4:30
5 WALL CLIMBS
5 GTOH - 135
MY ROUNDS = 3 ROUNDS 9 REPS
- DID WORSE THIS TIME GOT 4 FULL ROUNDS LAST TIME

WOD#3
20 MINUTES
1 RM OHS - 225
5 RM OHS - 195
10 RM OHS - 175
10 MINUTES
MAX PULLUPS SET 1 = 65
MAX PULLUPS SET 2 = 44
MAX PULLUPS SET 3 = 37
10 MINUTES
MAX DOUBLE UNDERS SET 1 = 147
MAX DOUBLE UNDERS SET 2 = 141
MAX DOUBLE UNDERS SET 3 = 134

Thursday, February 24, 2011

ACTIVE RECOVERY

AT GOOD PACE
5000M ROW - 20:17
1 MILE RUN - 7:27

- DECENT PACE FOR BOTH.  COULD HAVE DEF GONE HARDER BUT DEF FEEL GOOD.  MY HANDS WENT NUMB ON THE ROWER AND MY ASS HURT HA. WILL DO 1 REP MAX BACK SQUAT, AND AGAIN FASTER WOD REDO TOMORROW!

Wednesday, February 23, 2011

2 WODS/INTERVAL RUN/STRENGTH

WOD#1
5 ROUNDS
500M ROW
10 MUSCLEUPS

MY TIME = 18:28

RIGHT AFTER

WOD#2
3 ROUNDS
20 KB SWINGS - 2 POOD UNBROKEN
20 GHD SITUPS

RD 1 - 1:20
RD 2 - 1:29
RD 3 - 1:27

INTERVAL HILL RUN
10 ROUNDS
40 ON AND 40 OFF
10% INCLINE RUN
2.13 MILES - RAN AT AVERAGE OF 8.8 ON TREADMILL!

STRENGTH
135X1
155X1
185X1
205X1
225X1
245(F)
235
245(F)
245(F)

Tuesday, February 22, 2011

STRENGTH/2 WODS

STRENGTH
7X1 - SNATCH @ 175


WOD#1
5 ROUNDS
30 DOUBLES
30 BOX JUMPS
30 WALL BALLS

MY TIME= 14:34

WOD#2
2 ROUNDS
1.13 MILE RUN
25 SDLHP - 115

MY TIME = 14:08
- DID INSIDE ON A TREADMILL FOCUSED MORE ON TRYING TO DO THE SDLHP UNBROKEN WHILE TIRED.  THAT FAILED MISERABLY BUT TOUGH WOD!

Monday, February 21, 2011

2 WODS/STRENGTH/ENDURANCE

WOD#1 - AGAIN FASTER WOD 18 - IN 4TH PLACE GOIN INTO LAST EVENT
AMRAP 4:30
5 WALL CLIMBS
5 GTOH

MY ROUNDS - 4

**DID MY FIRST ROUND IN 30 SECONDS WENT TO FAST AND THEN DIED.

9 ROUNDS - 30 SEC ON 30 SEC OFF 10%INCLINE SPRINTS

WOD#2
30 SQUAT CLEANS AND JERKS - 155LBS

MY TIME = 4:41

STRENGTH
5X3 - FRONT SQUAT ALL AT 275LBS

Saturday, February 19, 2011

TEAM WOD

2 PERSON TEAM
9 Rope climbs
90 Wall Balls
120 Abmat situps
90 DB squat cleans (40/25)
6 rope climbs
60 Wall Balls
90 Abmat situps
60 DB SC
3 rope climbs
30 Wall Balls
60 Abmat situps
30 DB SC


OUR TIME - 26:08
- OK SO IM TAKING AN OFFICIAL NOW WOD NO WORKOUT REST DAY TOMORROW.  IM SO SOAR DEF NEED A DAY OFF.  

Friday, February 18, 2011

"EVA"

5 ROUNDS
800M RUN
30 KB SWINGS 2 POOD
30 PULLUPS

MY TIME = 33:57

THIS WOD IS HORRIBLE!

Thursday, February 17, 2011

STRENGTH/2 WODS/ENDURANCE

5X5 - BACK SQUATS
295-300-305-310-310(4)

WOD- FROM CROSSFIT NEW ENGLAND
AMRAP 12 MINUTES
10 JERKS - 115
20 BOX JUMPS
30 DOUBLE UNDERS

MY SCORE = 8 +2 ROUNDS

1 MILE RUN = 5:56

WOD#2 - PREVIOUS PR IN AUGUST WAS 12:08
"COE"
10 ROUNDS
10 THRUSTERS - 95LBS
10 RING PUSHUPS

MY TIME - 10:56

Wednesday, February 16, 2011

STRENGTH/ENDURANCE

7X1 - SNATCH BALANCE
155-165-175-185-195(F)-195(F)-195*NEW PR

7X1 - SNATCH
155-165-175-185*NEW PR-185-195(F)-195(F)

3 ROUNDS
15 BACK EXTENSIONS
10 GHDS
20 GHD SITUPS

3 ROUNDS
650M RUN
250 M ROW
2 MIN BREAK

- NO IDEA WHAT TIME I GOT TRIED TO USE MY NEW PHONE BUT TTHAT DIDNT WORK.

Tuesday, February 15, 2011

3 WODS

WOD#1
4 BURPEES ON THE MINUTE UNTIL YOU COMPLETE THE FOLLOWING
50 WALL BALLS
50 OH WALKING LUNGES - 45LBS
50 KB SWINGS - 2 POOD
50 DOUBLES
50 DEADLIFTS - 135

MY TIME = 12:56
- BACK SO SORE FROM YESTERDAYS KB SNATCH, SDLHP WOD.

WOD#2 - REDONE FROM SATURDAY MORNING
12-9-6-3
C2B PULLUPS
FRONT SQUATS
HSPU

MY TIME = 2:58
- CUT ABOUT 1:45 FROM MY SATURDAY MORNING TIME. THINK I WAS STILL SLEEPING HA.

WOD#3
AMRAP 2 MIN OHS - 75LBS

MY SCORE = 74 REPS

Monday, February 14, 2011

STRENGTH/2 WODS/RUN

5X1 FRONT SQUATS
135,185,225,275, 295, 305, 310(NEW PR)

WOD#1
"THE CHIEF"
5 ROUNDS - 3 MINUTES PER ROUND - 1 MIN BREAK AFTER EACH ROUND
3 POWER CLEANS - I DID 185LBS
6 PUSHUPS - I DID RING PUSHUPS
9 AIR SQUATS

MY REPS = 401 REPS

RUN W STRIKER
DISTANCE = 2.5
TIME = 23:58
- STRIKER WAS HORRIBLE ON THE RUN CHASING SQUIRRELS, SHE POOPED AND PEED.

WOD#2
AMRAP 6:30

4 SDLHP - 135LBS
8 1 ARM KB SNATCHES - 1.5 POOD.

MY ROUNDS - 8+2

Sunday, February 13, 2011

1 wod

50 DOUBLE UNDERS
100 BURPEE PULL-UPS FOR TIME

MY TIME = 9:41

Saturday, February 12, 2011

ONE WOD

TRAVELED TO NY TODAY!

THIS MORNING MOL AND I DID
12-9-6-3
C2B PULLUPS
135LBS FRONT SQUATS
HSPU

MY TIME = 4:18 I THINK.

Friday, February 11, 2011

ACTIVE RECOVERY DAY

- JUST SAW THE AGAIN FASTER LEADERBOARD AND IM IN 4TH PLACE WITH THE MOST TIME REMAINING.  WITH THE HEAVY WEIGHT STUFF COMING PROB GONNA GET MY ASS KICKED BUT HAVE SOME TIME AND THE WALL CLIMBS ARE A STRENGTH OF MINE.

800M RUN W STRIKER TO THE GYM
1000 M ROW - 2:04 PACE
10 MIN FOAM ROLLER
1000 M ROW - 2:02 PACE
5 MIN FOAM ROLLER
TABATA HILL RUN - 10%INCLINE @7MPH - 10 MINUTES
STRETCHING W PULLUP BANDS - 10 MINUTES

Thursday, February 10, 2011

2 WODS/STRENGTH/TABATA ROWING

WOD #1 - LAST DID ON AUGUST 16TH IN 36:42 SECONDS
"TOMMY V"
21 THRUSTERS
12 ROPE CLIMBS
15 THRUSTERS
9 ROPE CLIMBS
9 THRUSTERS
6 ROPE CLIMBS

MY TIME = 12:16
- REAL HAPPY WITH MY PROGRESS.  LAST TIME I WAS DYING ON THIS WOD AND TOOK ME FOREVER TO CUT MY TIME BY 3X IS AWESOME.

STRENGTH
10X2 - BACK SQUATS - 295LBS (45 SEC REST BETWEEN SETS) - 295 FELT REAL EASY SO WILL GO UP IN 2 WEEKS!
THEN:
MAX REPS DOUBLE UNDERS = 218

WOD #2
10 ROUNDS
3 WEIGHTED PULLUPS - 40LBS VEST + 30 LBS DB BETWEEN LEGS = 70LBS TOTAL
3 BOX JUMPS @ 70 OF 1 REP MAX - 24INCH BOX+ 4 - 45LBS PLATES ON TOP.
20 YARD SUICDE

MY TIME = 8:02

THEN:
TABATA ROW - TIME IS DONE WHEN I REACH 2000M.

MY TIME = 7:41

Wednesday, February 9, 2011

run-row-strength wod

4 ROUNDS W 2 MIN BREAK AFTER EACH ROUND

400M ROW
.62 M RUN
2 FULL SNATCHES - 165
2 SNATCH BALANCES - 165

RD 1 - 7:18
RD 2 - 7:27
RD 3 - 7:41
RD 4 - 7:42

Tuesday, February 8, 2011

2 WODS

WOD #1
AMRAP 9 MIN
4 DEAD HANG C2B PULLUPS
5 CLAPPING PUSHUPS
6 PISTOLS

MY ROUNDS - 16+12

WOD#2
AMRAP 20 MIN
20 KB SWINGS (2 POOD)
40 DOUBLE UNDERS

MY ROUNDS = 9+48

- MY LOWER BACK WAS KILLING ME FROM YESTERDAYS BEAR COMPLEX ALONG WITH THE KB SWINGS.  DEF A TOUGH WOD. THOUGHT I WOULD GET AROUND 11 BUT CRAPPED THE BED.

Monday, February 7, 2011

RUN/WOD/DOUBLE UNDERS

RUN 2.25 MILES - DECENT PACE - 16:07

WOD
5 ROUNDS W 1:30 BREAK AFTER EACH ROUND
6 BEAR COMPLEXES

RD 1 - 500M ROW AND BEARK COMPLEX (95LBS) - 3:14
RD 2 - BEAR COMPLEX (115LBS) - 1:14
RD 3 - BEAR COMPLEX (135LBS) - 1:33
RD 4 - BEAR COMPLEX (135LBS) - 1:47
RD 5 - BEAR COMPLEX (115LBS) - 1:17

- TOUGH WOD BUT DID NOT DROP THE BAR ON ANY ROUND!

Sunday, February 6, 2011

RUN/STRENGTH/WOD

RUN/DOUBLE UNDERS WITH RUBBER SUIT ON
5 ROUNDS
800 M RUN
50 DOUBLE UNDERS
- NO TIM E JUST SWEATING ALL THE BS I PUT IN MY BODY LAST NIGHT FELT HORRIBLE THIS MORNING.  ON TOP OF THAT IM SORE AS HELL FROM THE HERO WOD YESTERDAY.

STRENGTH
4X10 BACK SQUATS WITH 245LBS

WOD
5 ROUNDS
50 DOUBLE UNDERS
1 GYM SUICIDE 3 TURNAROUND POINTS
20 PULLUPS
20 MOUNTAIN CLIMBERS

MY TIME - 9:47

Saturday, February 5, 2011

DISPOSABLE HERO WOD

5 ROUNDS
400M RUN
40M WALKING LUNGES
25 K2E
25 HAND RELEASE PUSHUPS - EVERYTIME U DROP OFF BAR YOU OWE 5 BURPEES!
25 BURPEE PULLUPS - RDS1,2,3 TO A 8FT BAR, RDS 4,5 TO A 7FT BAR

MY TIME = 38:09

- TOUGHHHHH WOD.  WENT TO CROSSFIT APEX AND DID THIS WAS A TON OF BEASTS. IT WAS NICE TO HAVE PEOPLE THERE TO PUSH YOU TO YOUR ABSOLUTE BREAKING POINT.  THE FIRST 3 ROUNDS OF BURPEE PULLUPS WAS AT THE 8FT BAR SO THAT WAS KIND OF HIGH FOR ME BUT DOABLE.  ONCE I WENT  DOWN TO THE 7FT BAR IT BECAME ALOT EASIER.  THE K2E I DID UNBROKEN EXCEPT ROUNDS 3 AND 4 DROPPED OFF ONCE EACH ROUND.

Friday, February 4, 2011

WOD

3 ROUNDS
10 MUSCLE UPS
50 WALL BALLS

M YTIME - 11:03

- WALL BALLS NOT ONE OF MY FAN FAVORITES.  TOUGH BUT DEF A GOOD ONE!

Thursday, February 3, 2011

STRENGTH/WOD

WOD
5 ROUNDS
5 CLEAN AND JERKS - 185
10 C2B PULLUPS - 25LBS VEST

MY TIME = 9:47

100 - 4 COUNT FLUTTER KICKS
MY TIME = 2:58

Wednesday, February 2, 2011

RUN/1 REP MAX/ROW

RUN
800M X 3 -
5% - INCLINE - 7:57 PACE
3% - INCLINE - 7:27 PACE
FLAT - 6:17 PACE

STRENGTH
CLEAN AND JERKS
1-1-1-1-1
135-155-185-205-225(F)-225-235-245(F)-245(F)
- VERY CLOSE TO 245 BARELY MISSED GETTING UNDER IT TWICE

TABATA ROW
20 SEC ON 10 SEC OFF.  KEPT ROWER BELOW 1:47 EVERY ROUND.  STOPPED AT 1100 METERS HAD TO START CLASS!

Tuesday, February 1, 2011

ENDURANCE/2 WODS

ENDURANCE
2.2 MILE RUN- DECENT PACE
MY TIME = 15:46
- LEGS FELT GOOD BREATHING WAS FINE.

WOD#1 - RIGHT AFTER RUN
15 - 135 LBS THRUSTERS
15 - 35 LBS WEIGHTED PULLUPS
21 - 95 LBS THRUSTERS
21 - 20 LBS WEIGHTED PULLUPS
36 - 65 LBS THRUSTERS
36 - PULLUPS

MY TIME - 8:03
- STRIPPING THE BARS AND PUTTING NEW WEIGHT ON KILLED ME, AS WELL AS THE DBS FALLING OUT OF MY LEGS WHILE DOING PULLUPS. SUB 7 IS DEF POSSIBLE FOR ME WITH 3 BARS AND WEIGHTED VEST.

WOD#2
AMRAP 8 MIN
4 HSPU ON PARALLETTE BARS THEN - 2X2-45LBS PLATES UNDER EACH ARM - (ABOUT 6 INCHES ABOVE GROUND)
8 KB SWINGS - 2 POOD
12 ABMAT SITUPS W 45 LBS PLATE

MY ROUNDS - 5+13

THEN ROW 500M RIGHT AFTER WOD#2
MY ROW - 1:41 - HORRIBLE

Monday, January 31, 2011

STRENGTH/INTERVAL/WODS

SNATCH
135X1X5
155X1X7
175X1X3
185 (F) AAAAAGAIIINNNN I CANNOT FREAKIN GET THIS WEIGHT ITS DRIVING ME INSANE I DONT KNOW WHAT TO DO?

FRONT SQUAT
135X10
185X10
225X7
245X5
265X5
275X4

INTERVALS
8X10 MPH AT 10%INCLINE ON TREADMILL - 30 SEC ON 20 SEC OFF

PM

WOD#1
AMRAP 15 MINUTES
9 HANG SNATCHES - 95 LBS
7 K2E
5 HSPU

MY ROUNDS = 11+9

WOD#2
3 ROUNDS
10 DEADLIFTS - 275LBS
50 DOUBLE UNDERS

MY TIME = 3:30

Sunday, January 30, 2011

strength/2 wods

ENDURANCE 
4 RAQUETBALL GAMES!  AWESOME TIME DEF WORKS ON YOUR AGILITY.


STRENGTH
1-1-1-1-1-1 - split jerk - 135-155-185-225-235-245(F) - 245 - 255(F)


WOD#1
For time:
20 inch Box jump, 50 reps
Rope climb, 5 ascents
1.5 pood Kettlebell swing, 50 reps
50 sit-ups
40 pound dumbbell Hang power clean, 50 reps
800 meter Run
50 Back extensions


MY TIME - 14:58







Saturday, January 29, 2011

STRENGTH/WOD

STRENGTH
5-5-5-5-5-5
135-185-225-275-295-305

WOD
CHIPPER
2 ROUNDS
35 DOUBLES
35 PULLUPS
35 BOX JUMPS
35 HAND RELEASE PUSHUPS
35 WALL BALLS
35 RING DIPS
35 SQUAT CLEANS - 40LBS DB
THEN:
RUN 400 M W 45LBS PLATE

MY TIME - 27:56 - RUN SUCKED CAUSE WE WERE IN PURE ICE SO IT TOOK ME ABOUT 4 MINUTES TO RUN THE 400M, I ALSO HAD A DOG ATTACKING ME SO HAD TO STOP AND YELL AT IT HA!

Friday, January 28, 2011

WODS

BASELINE
10 SQUATS CLEANS - 50 LBS DB'S
150 FEET OH WALKING LUNGES - 16KG KB

MY TIME = 2:05

STRENGTH
1-1-1-1-1 - SNATCH 165LBS- WORKED UP TO 175 THEN FAILED 7X AT 185 THNK I HAVE A MENTAL BLOCK ON GETTING THAT WEIGHT DO NOT KNOW WHAT MY PROBLEM IS. CHECK THAT FOUND OUT WHAT MY PROBLEM IS.  WHEN IM COMING UNDERNEATH THE BAR I JUMP BACK ABOUT 3 INCHES THATS WHY I RECEIVE THE BAR ON MY TOES IN THE OVERHEAD SQUAT POSITION.
1-1-1-1-1 - SNATCH BALANCE 185 LBS - HELD MY LAST SET OF 185 FOR 12 SECONDS

WOD#1
21-15-9
BURPEE BOX JUMPS - 24 IN
KB SWINGS - 2 POOD

MY TIME - 4:43

10 MIN BREAK THEN:

WOD#2
30-20-10
ROW FOR CALORIES
THRUSTERS - 95 LBS

MY TIME - 8:17