Wednesday, March 30, 2011
Tuesday, March 15, 2011
TABATA ROW 1000M/WOD
TABATA ROW - 1000M
WOD
7 ROUNDS
10 WALL BALLS
10 PULLUPS
MY TIME = 3:45
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
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
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.
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
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
Wednesday, March 9, 2011
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
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.
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.
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.
Labels:
Q
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.
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
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
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
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
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
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