2013 CROSSFIT GAMES!

Friday, December 31, 2010

3 WODS - ALL BACK2BACK WODS

AGAIN FASTER WOD #12
AMRAP 10:37
6 HSPU
8 OVER THE BOX JUMPS - 24in
10 DB HANG SQUAT CLEANS
MY ROUNDS - 8+2 ROUNDS

- TOUGH WOD. OVER THE BOX JUMPS GOING TO HANG SQUAT CLEANS MADE THIS A LUNG BURNER. WISH I HAD ANOTHER MINUTE OR SO.

WOD#2
3-3-3 SPLIT JERKS - 135(WARMUP), 185, 205, 215, 225(2)

WOD#3
"WHITTEN"
5 ROUNDS
22 KB SWINGS 2 POOD
22 BOX JUMPS
400 M RUN
22 BURPEES
22 WALL BALLS

MY TIME - 32:19
- GOOD WOD. THINK I COULD BREAK 30 IF HAVING SOMEONE TRAILING ME OR IN FRONT OF ME TO CATCH.

Thursday, December 30, 2010

Back2Back WODS/ Row WOD

WOD #1
5 ROUNDS
6 SQUAT SNATCHES
30 DOUBLE UNDERS

MY TIME - 4:02
- MESSED UP 2X ON MY DOUBLE UNDERS ON THE LAST ROUND. COULD BREAK 3 IF I DO THAT ONE AGAIN.

WOD#2
MIDWEST HOPPER
3 MIN AMRAP
MAX REP BACK SQUATS - 225LBS - MY REPS - 40
MAX REP PULLUPS - MY REPS - 102

TOTAL - 142 REPS - FIRST PLACE IN THE MIDWEST HOPPER CHALLENGE!!!


Tuesday, December 28, 2010

SKILL WORK-3 WODS

3X10 - BARBELL ROLL OUTS SUPERSET W BACK EXTENSIONS

WOD#1
MAINSITE WOD
7 ROUNDS
3 FRONT SQUATS - 185LBS
7 L PULLUPS

MY TIME - 4:52 - rxd - easy wod front squats went real quick first 4 rounds unbroken pullups then sets of 1 but strung together superfast with good form.

WOD #2
8 ROUNDS
250M RUN - we did 25 mountain climbers due to icy roads
15 K2E
10 BURPEES
5 HSPU

MY TIME - 16:32 - rxd
hspu became very difficult after round 2 bc i did them yesterday as well as the burpees and mountain climbers adding up and using your arms so much.

WOD#3
5 ROUNDS
250M ROW
21 WALL BALLS
21 DOUBLE UNDERS
MY TIME - 12:58

Sunday, December 26, 2010

2 WODS AND STRENGTH

STRENGTH
3-3-3-3-3 - 315 - 4 OUT OF 5 ROUNDS COMPLETED ROUND 4 GOT 2 REPS.

WOD
AMRAP 10:37 - AGAIN FASTER WOD #12
6 HSPU
8 OVER THE BOX JUMPS 24 IN
10 HANG SQUAT DB CLEANS - 40LBS

MY TIME - 7 + SOMETHING ROUNDS LOST COUNT BUT DOIN IT AGAIN.

WOD#2
DT
5 ROUNDS
12 DEADLIFTS - 155
9 HANG CLEANS
6 PUSH JERKS

MY TIME - 11:32
- THIS WOD WAS SUPER TOUGH ESPECIALLY AS A LAST WOD. DONT THINK I COULD DO MUCH BETTER ON THIS. GRIP WENT TO CRAP AFTER ROUND 2.

1 WOD

"BULL"
HERO DAY
2 ROUNDS
200 DOUBLE UNDERS
50 OHS - 135
50 PULLUPS
RUN 1 MILE - I DID 1.08 BOTH ROUNDS

MY TIME - 38:37
- TOUGH WOD BUT FUN. LOVE DOUBLE UNDERS AND PULLUPS SO IT WAS NICE. THE OHS WERE KILLER AND WE ERE GETTING CRUSHED WITH SNOW OUTSIDE SO IT WAS VERY SLIPPERY ON THE RUN BUT DEF A GOOD WOD. THINK I COULD HAVE WENT FASTER TOOK OME LONG BREAKS WITH THE OVERHEAD SQUATS ESPECIALLY ON ROUND 1 PACED TO MUCH.

Saturday, December 25, 2010

1 WOD

“12 DAYS OF CHRISTMAS” PERFORM THE WOD AS THE SONG IS SANG! SEE EVERYONE TOMORROW.
1 – BURPEE BOX JUMP
2 – HSPU
3 – HANG SNATCHES (95/55)
4 – HANG CLEANS (95/55)
5 – PISTOLS
6 – KB SWINGS
7 – DOUBLE UNDERS
8 – MED BALL CLEAN WALL BALLS
9 – SITUPS
10 – PULLUPS
11- WALKING LUNGES
12 – GYM SPRINTS

MY TIME = 19:08

Thursday, December 23, 2010

2 maybe 3 wods

WOD #1
NOT SO CROSSFIT TOTAL
1 REP MAX
CLEAN - 235 - TIED PR - THINK I COULD GET 245 BUT USED MY 3 ATTEMPTS
BENCH - 265 - NEW PR BY 10 LBS AND STILL THINK I COULD HAVE WENT UP
OHS - 225 - WENT TO LIGHT - USUALLY IF I COULD JERK IT I COULD SQUAT IT. WILL TRY THIS AGAIN IN A FEW WEEKS. DEF NEED TO START DOING MORE O LIFTS AND HEAVY STRENGTH MORE THAN ONCE A WEEK.

WOD #2
SUPER CINDY
AMRAP 20 MIN
5 C2B PULLUPS
10 RING DIPS
15 OHS - 95LBS

MY ROUNDS = 12+9


WOD #3?? A NEW GUY MIKE FROM FORT BRAGG IS ON LEAVE FROM THE MILITARY WORKING OUT AT OUR PLACE. GUY IS A BEAST SO HE IS MAKING UP A WOD THAT I WILL DO WITH HIM LATER.




Tuesday, December 21, 2010

2 WODS

WOD #1
21-18-15-12-9-6-3
OH WALKING LUNGE - 45LBS PLATE
KNEES TO ELBOWS
2 THERE AND BACKS IN THE GYM - ABOUT 280 FEET - 70 FEET TURNAROUNDS

MY TIME - 7:40

THEN WITH A PARTNER TABATA ROWS FOR DISTANCE - 5 ROUNDS
ME AND STEPH = 1130

WOD #2
"KALSU"
100 THRUSTERS W 135
5 BURPEES ON THE MINUTE EVERY MINUTE

MY TIME -21:22
- ALL I CAN SAY TO THAT ONE IS WOW!

Monday, December 20, 2010

2 WODS

WOD#1

5 ROUNDS FOR MAX REPS
OVERHEAD SQUATS - 135
PUSHUPS

RD1 - 19 + 32
RD2 - 17 + 31
RD 3 -16 + 26
RD 4 - 14 + 24
RD 5 - 12 + 21



WOD #2
OWED ONE OF MY MEMBERS 50 BURPEES CAUSE THE GMEN CRAPPED THE BED AGAINST THE AWFUL EAGLES.

50 BURPEES - 1:52
50 KB SWINGS - 1.5 POOD

TOTAL TIME - 4:08


Sunday, December 19, 2010

AGAIN FASTER WOD #11

AGAIN FASTER WOD #11
35 THUSTERS
20 DEADLIFTS - 155
50 DOUBLE UNDERS
20 THURSTERS
20 DEADLIFTS
50 DOUBLE UNDERS
20 THRUSTERS
19 DEADLIFTS
100 DOUBLE UNDERS
MY TIME - 6:58

- TRIED 2X BEFORE TODAY. TOUGH WOD WAS SORE AS HELL FROM YESTERDAYS AND HANDS ARE TORN UP BUT BEEN REALLY WANTING TO DO IT AGAIN. GOIN AT KALSU RXED TOMORROW!!!


Saturday, December 18, 2010

3 WODS

WOD#1 - 9:00AM
W A PARTNER
70-60-50-40-30-20-10
PULLUPS
BOX JUMPS
250 M RUN

TIME - 26:54
- DID THIS WOD W A FIRST TIMER DID ABOUT 75% OF THE PULLUPS.

WOD #2
W A 25LB VEST
3 ROUNDS
30 DOUBLE UNDERS
30 SITUPS
30 AIR SQUATS
10 KB SWINGS - 2 POOD
TIME - 8:11

WOD #3
REPEAT WOD #1
TIME - 17:10
- DID ABOUT 60% OF THE PULLUPS AND SPLIT BOX JUMPS.

Thursday, December 16, 2010

STRENGTH/WOD

STRENGTH
5X5 - BACK SQUAT - 225-245-275-295-305
5X1 - FULL SNATCH - 135-145-155-165-175
5X1 - 10 SEC HOLD AT BOTTOM - 135X5

WOD
5 ROUNDS
10 BURPEES
10 SNATCHES - 135LBS

MY TIME - 9:11

Wednesday, December 15, 2010

2 WODS

WOD #1
5 ROUNDS

10 BURPEES
30 SITUPS W 20 POUND BALL TO GROUND THROWN OFF WALL

CASH OUT 50 DOUBLE UNDERS

MY TIME - 12:16

WOD#2

2 ROUNDS
1000M ROW
15 MUSCLE UPS - RINGS 1 FOOT ABOVE REACH - HANDS TURN OUT EACH REP
5 OHS - 135
MY TIME - 16:08

- I WOULD LOVE TO HAVE A CHAT W THE ROWER INVENTOR MAN DO I HATE ROWING HA. DIDNT GO ALL OUT AS I USUALLY DO BACK IS SUPER SOAR FROM YESTERDAYS BACK2BACK WOD.


Tuesday, December 14, 2010

3 WODS - REPEAT

AGAIN FASTER WOD
ATTEMPT 1
80 DOUBLE
14 DEADLIFTS 225
25 THRUSTERS
60 DOUBLES
14 DEADLIFTS
25 THRUSTERS
60 DOUBLES
12 DEADLIFTS
25 THRUSTERS

MY TIME - 7:12

AGAIN FASTER WOD
ATTEMPT #2
100 DOUBLES
5 ROUNDS
4 DEADLIFTS
8 THRUSTERS
5 ROUNDS
4 DEADLIFTS
7 THRUSTERS

MY TIME - 8:02

- THOUGHT I WOULD HAVE DONE BETTER ON THIS ONE. THE DEADLIFTS KILLED ME ON BOTH. I THOUGHT 4 WOULD HAVE BEEN BETTER ON THE 2ND BUT I WAS TIRED FROM THIS MORNING. WILL ATTEMPT AGAIN ON FRIDAY TO TURN IN.

WOD #3
FROM ROGUE COLUMBUS
AMRAP 20 MIN - 185
1 POWER CLEAN
2 FRONT SQUATS
1 PUSH JERK

MY ROUNDS - 22 ROUNDS

- LOWER BACK AND LEGS TOASTED FROM THE DOUBLE ATTEMPT AT AGAIN FASTER. WILL GO HARD TOMORROW STILL!

Monday, December 13, 2010

2 ROWS

ROW #1
ROW 3000M AT 2:15

ROW #2 - 4 HOURS LATER
ROW 20 MIN UNDER 2:10
START - 10TH MINUTE AND END WITH 100 DOUBLE UNDERS
TOTAL ROW 4200M


Sunday, December 12, 2010

2 WODS

WOD # 1 MADE UP BY MOLLY
4 ROUNDS
250M ROW
10 BIG TIRE FLIPS
12 - 50 FT SPRINTS
50 FT HANDSTAND WALK

MY TIME - 15:37

WOD #2
50 DEADLIFTS - 135
THEN
7 ROUNDS
7 KB SWINGS - 2 POOD
1 HAND RELEASE BURPEE
3 HIGH BOX JUMPS- 36.5 INCHES

MY TIME - 6:06

Saturday, December 11, 2010

1 WOD

WOD#1

AMRAP 15 MIN ON THE MINUTE
2 POWER CLEANS @205
AMRAP DOUBLE UNDERS IN REMAINING TIME

MY SCORE - 631 DOUBLE UNDERS

Friday, December 10, 2010

3 WODS

WOD #1
AGAIN FASTER ROW 2K WOD # 10
MY TIME = 7:25
IM AWFUL AT ROWING. PR BY 22 SECONDS.

WOD#2
W/ A PARTNER
150 KB SWINGS - 2 POOD
250 PUSHUPS - 25LBS VEST
350 SITUPS WITH OUT VEST.
450 AIR SQUATS WITH 25LBS VEST

OUR TIME - 32:11
- BRAD PICKED UP MY SLACK IN THE KB SWINGS AS I PICKED IT UP IN THE PUSHUPS AND AIR SQUATS. LEGS FEEL LIKE JELLO ESPECIALLY ODIN THIS WOD RIGHT AFTER A 2K ROW.


WOD#3
5 ROUNDS
5 MUSCLE UPS
4 HSPU
14 PISTOLS
21 DOUBLE UNDERS

MY TIME = 8:21


Wednesday, December 8, 2010

STRENGTH/2 WODS

STRENGTH
5X5 - SQUAT SNATCH - TAP AND GO
95 - 115 - 135 - 145 - 155

WOD
AMRAP 20 MIN W 40 LBS WEIGHTED VEST
30 DOUBLE UNDERS
21 OH LUNGES W 45 LBS PLATE
9 C2B PULLUPS

MY ROUNDS = 6 ROUNDS + 41 REPS

- VERY TOUGH WOD. THE WEIGHTED VEST MADE EVERYTHING SUCK. MY CALVES ARE PRETTY BURNT FROM YESTERDAYS DOUBLE FLIGHT SIMULATOR ATTEMPT.

WOD #2 -MAINSITE WOD
3 ROUNDS
400 M RUN
15 PULLUPS
50 AIR SQUATS
15 PULLUPS

MY TIME - 10:37
- HAD TO DO THIS ON THE TREADMILL DO TO THE FACT THAT IM A HUGE WUSS AND HATE THE COLD WEATHER. HAD TO RUN TO ANOTHER ROOM TO DO THE 400 M RUNS RUN BACK TO THE OTHER ROOMS TO DO THE PULLUPS AND SQUATS.

Tuesday, December 7, 2010

2 WODS/ ROWING SPRINTS

WOD #1
21-15-9 - 25 LBS WEIGHTED VEST
BURPEES
32KG KB SWINGS
WALL BALLS - 20LBS

MY TIME - 8:41

6X30 SEC SPRINTS ON ROWER - 30 SEC OFF AFTER EACH SPRINT
RD 1 - 1:32 AVG
RD 2 - 1:33 AVG
RD 3 - 1:35 AVG
RD 4 - 1:36 AVG
RD 5 - 1:37 AVG
RD 6 - 1:35 AVG

FLIGHT SIMULATOR - WARM UP - ATTEMPT 1
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
DOUBLE UNDERS - UNBROKEN
- GOT TO 45 ON THE WAY DOWN AND THE VIDEO CAMERA WAS NOT WORKING.

WOD #2
IN 10 MIN
RUN 1 MILE @ 4% INCLINE THEN W REMAINING TIME AMRAP OHS - 135LBS

MY REPS - 29 REPS

FLIGHT SIMULATOR - WARM UP - ATTEMPT 2
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
DOUBLE UNDERS - UNBROKEN

MY TIME - 7:07
- WILL SEND THIS IS TO AGAIN FASTER FOR THE TSHIRT PRIZE HOPEFULLY WIN IT.



Flight Simulator - Again Faster WOD from Michael Abgarian on Vimeo.

Monday, December 6, 2010

STRENGTH/2 WODS/ENDURANCE ROW

STRENGTH
5-5-5-5-5 - BACK SQUAT
SET 1 -225
SET 2 -245
SET 3 -255
SET 4 -265 (F) - GOT 4
SET 5 - 265 (F) - GOT 4

WOD#1
5 ROUNDS
MAX DEADLIFT 3 REPS
MAX HANDSTAND PUSHUPS
USED 335 LBS FOR THE DEADLIFTS
THEN:
24 INCH BOX JUMP
MY REPS - 84
- QUADS WERE SHOT FROM THE FRONT SQUATS AND DEADLIFTS.

RD 1 - 27 HSPU
RD 2 -16 HSPU - HUGE DROP IN REPS HA.
RD 3 - 14 HSPU
RD 4 - 15 HSPU
RD 5 - 13 HSPU

MY TOTAL - 85 HSPU

ROW 3,000M - 11:57
- KEPT ABOUT 2:02 CONSISTENT THAN THE LAST 10 SECONDS OF EVERY MINUTE WOULD GO TO 1:48.

WOD #2

MAINSITE WOD

21-18-15-12-9
115 LBS POWER SNATCH
WALL BALLS
KNEES TO ELBOWS

MY TIME - 14:49

- TOUGH WORKOUT. AGAIN I HATE WALLBALLS SO THAT WAS KILLER.

Sunday, December 5, 2010

endurance and wod

4000m row - 75% - 16:57

3x10 weighted dips
25lb vest - 10
40 lb vest - 10
65lbs - 7

WOD
100 pullups for time on the minute every minute you owe 5 burpees

my time - 2:27.

- think i could have broken 2 minutes and split it up 50 and 50 but oh well maybe next time.

Friday, December 3, 2010

BACK2BACK WODS

WOD #1
"KAREN"
150 WALL BALL SHOTS FOR TIME

MY TIME - 8:27
- HA THIS IS BAD. IM TERRIBLE AT WALL BALLS. HATE USING THIS BUT BEING SHORT AND WALL BALLS STINKS. ONCE I HIT THE 50 MARK IT STARTED TO BECOME JUMP SHOTS FOR EVERY THROW.

WOD#2
MAINSITE WOD
3 ROUNDS
10 MUSCLE UPS
10 FORWARD ROLLS
20 PISTOLS - 10 EACH LEG
20 YARD HANDSTAND WALK

MY TIME - 11:37

- DID THE MUSCLE UPS UNBROKEN PRETTY EASILY ROUND 1. THE FORWARD ROLLS MADE YOU DIZZY AS HELL, THE PISTOLS I STRUGGLED A LITLE CAUSE WE DID KAREN 15 MINUTES BEFORE THAT . I PR'D DISTANCE ON MY HANDSTAND WALK. MADE IT A FULL 50 FT BEFORE FALLING. FUN WOD DEF SOMETHING DIFFERENT.

Thursday, December 2, 2010

2 WOD'S

2,000M ROW - 85% - MY TIME = 8:21
1,000M ROW - 85% - MY TIME = 4:04

WOD #1
5 ROUNDS
200M RUN
1 ROPE CLIMB - 20 FT
20 T2B

MY TIME - 13:21



Wednesday, December 1, 2010

"Speal vs Khalipa"

WOD
SPEAL VS KHALIPA
1 CLEAN AND JERK (155/105)
1 ROUND OF CINDY (5 PULLUPS, 10 PUSHUPS, 15 SQUATS)
2 CLEAN AND JERKS
1 ROUND CINDY
3 CLEAN AND JERKS
1 ROUND OF CINDY
4 CLEAN AND JERKS
1 ROUND OF CINDY
- GO ALL THE WAY TO 10 CLEAN AND JERKS AND YOU WILL END WITH 1 ROUND OF CINDY.

my time = 17:23
- hard workout. was really soar from everything yesterday. between the tabata weighted pullups and dips and the deadlifts from two days ago i was kind of banged up. def would like to hit that one again fresh. But man khalipa and speals time is unreal.

Tuesday, November 30, 2010

2 WODS + HAND STAND PRACTICE

- 10 MIN HANDSTAND PRACTICE
- GOT 32 SEC HOLD WITH NO WALL.

WOD #1
MAINSITE HERO WOD
10 ROUNDS
1 - 15FT ROPE CLIMB STARTING FROM SEATED POSITION
29 BACK SQUATS WITH 135LBS
***CHANGED** 2 POOD KB FARMERS WALKS - 100 FEET

MY TIME - 27:37
- THE SQUATS WERE MISERABLE. GREAT WOD THOUGH. BACK WAS KIND OF TIGHT FROM YESTERDAYS DEADLIFTS.

WOD #2
TABATAS
40 LBS VEST - PULLUPS - 8
40 LBS VEST - RING DIPS - 4
95LBS SNATCHES - 6
45 LBS BUMPER PLATE SQUATS - 11

MY SCORE - 29

Monday, November 29, 2010

2 WODS +1 STRENGTH

STRENGTH
5-5-5-5-5 BACK SQUAT
225-245-275-295-305

WOD#1
AMRAP 10 MIN
7 BOX JUMPS - 32 INCHES (AROUND) 24 INCHES PLUS 3 BUMPER PLATES
7 BURPEES
7 KB SWINGS - 2POOD

MY ROUNDS - 8+1

WOD#2
21-15-9
DEADLIFT 225
C2B PULLUPS
BURPEES

MY TIME - 5:41

Sunday, November 28, 2010

2 WODS

WOD #1
5 ROUNDS
ROW 500 M
3 MIN BREAK

MY TIMES -
RD 1 -2:26
RD 2 -2:26
RD 3 -2:28
RD 4 -2:29
RD 5 -2:31

WOD #2
25 RING DIPS
THEN
10 Front Squats 155#/95#
20 Double unders
8 Front Squats
30 Double Unders
6 Front Squats
40 Double Unders
4 Front Squats
50 Double Unders
2 Front Squat
60 Double Unders

MY TIME - 4:53

SECTIONAL WINNER GOT 4:00 FLAT - ADDED 25 RING DIPS TO WOD.

Thursday, November 25, 2010

4 WODS

WOD #1
2000 M ROW
3 MIN TO FIND MAX SPLIT JERK

MY SCORES -7:34 - 225LBS

WOD #2
AMRAP in 6 min
10 Thruster – 95lbs
40 double unders

MY SCORE - 5+2 ROUNDS

WOD #3

DT
5 rounds for time
12 Deadlift
9 Hang Power Clean
6 Push Jerk
All at 155lbs

MY TIME - - DID 30 MIN OF YOGA BEFORE THIS. ATTEMPTED TO START THIS WORKOUT AND CALLED IT RIGHT OFF AFTER RD 1 OF DEADLIFTS. WILL ATTEMPT NEXT WEEK.

WOD #4
RUN 800 M @15% UPHILL AT 8.4 MPH
1 min to complete
8 DL @ 315
8 ring dips
1 min to complete
8 KBS 2Pood
8 Burpees
RUN 800 M @15% UPHILL AT 8.4MPH
MY TIME = ??? VERY DIFFICULT THE 800 M RUN TOOK A WHILE. WE MADE THE RULE YOU CANNOT REST YOUR ARMS ON THE TREADMILL FRONT.

ONE AWFUL WOD

WOD - HAPPY THANKSGIVING
ROW 1363
125 PULLUPS
125 DOUBLE UNDERS
125 SITUPS
125 SQUAT
RUN 1400
220 HAND RELEASE PUSHUPS
27 CLEAN AND JERKS - 135LBS

MY TIME - 44:57

Wednesday, November 24, 2010

2 WODS - "BLAKE" AND AGAIN FAST WOD #7

WOD
Blake
Four rounds for time of:
100 foot Walking lunge with 45lb plate held overhead
30 Box jump, 24 inch box
20 Wallball shots, 20 pound ball
10 Handstand push-ups

Blake

David Blake McLendon
U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, VA, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann M

MY TIME - 16:17

WOD #2

21-15-9

135LBS OHS

225LBS DEADLIFT

MY TIME - 5:27

- TOUGH WOD. MY LEGS WERE FRIED FROM THE MORNING WOD. WILL DEF TRY THIS ONE AGAIN AS MOVING HEAVY WEIGHT IS ON OF MY WEAKNESSES.

Tuesday, November 23, 2010

2 WODS

WOD#1
3 ROUNDS
10 MUSCLE UPS
21 POWER CLEANS - 95 LBS
400 M RUN

MY TIME - 15:19

WOD#2
TEAM WOD - 3 ROUNDS EACH
W A PARTNER DO
750 M ROW
WHILE PARTNER ROWS DO
10 GHD WALL BALL SITUPS
10 WALL BALLS
10 HSPU ON 2 ELEVATED 45LBS PLATES



AGAIN FASTER WOD #9 from Michael Abgarian on Vimeo.

Monday, November 22, 2010

2 WODS

"CROSSFIT TOTAL"
BACK SQUAT - 345-350(NEW PR)- 360(F)
SHOULDER PRESS - 175-180(NEW PR)- 185(F)
DEADLIFT- 395-405-415)(F)

MY TOTAL - 925

WOD#2
10 ROUNDS
10 BOX JUMPS
10 PULLUPS

MY TIME - 4:57
VIDEO TO COME TOMORROW. I CRUSHED THE AGAIN FASTER GUY BY ALMOST 2 MIN. WE WILL SEE HOW THAT HOLDS UP!


Sunday, November 21, 2010

WEEKEND OFF

TOOK THE WHOLE WEEKEND OFF. MY BODY WAS SORE GREAT RELAXING WEEKEND!!

Friday, November 19, 2010

strength/2 wods

1-1-1-1-1 - ohs

185-205-225-235-245(F)

i could do this. just couldnt stabalize at the top.

WOD#1

w a 40lb vest

10 Rounds of:

10 Pull Ups

10 Push Ups

10 Sit Ups

10 Air Squats

MY TIME - 12:42

- did 3 more rounds with the vest off directly after it in 2:07 - felt like i weighed 10 pounds once i took the vest off.

WOD#2

CLEAN/RING HSPU FROM 2010 CROSSFIT GAMES

7 ROUND

3 POWER CLEANS - 205

4 RING HSPU

MY TIME - 7:38

Thursday, November 18, 2010

REST DAY!!

TODAY WAS A TRUE REST DAY. I ONLY WALKED STRIKER FOR ABOUT 2 MILES TODAY TOTAL. I DID SOME FOAM ROLLING AND SOME LIGHT STRETCHING. TOMORROW I WILL GO SUPER HARD!!!!

Wednesday, November 17, 2010

2 WODS

WOD#1
30 UNBROKEN WALL BALLS
5 - 20FT ROPE CLIMBS
1K ROW

MY TIME = 8:07

WOD #2
CROSSFIT GAMES 09 CHIPPER
155 pound Squat clean, 15 reps
30 Toes to bar
30 Box jump, 24 inch box
15 Muscle-ups
40 pound dumbbell Push press / push jerk, 30 reps
30 Double-unders
135 pound Thruster, 15 reps
30 Pull-ups
30 Burpees
300 feet Walking lunge with 45lb plate held overhead

MY TIME - 18:19
beat mikkos game time by over a minute. This was a good one for me I love the long endurance ones!

Tuesday, November 16, 2010

2 WODS

AMRAP 15 MIN
3 FRONT SQUATS - 185
3 MUSCLE UPS

MY SCORE - 14+4

WOD#2
3 MIN MAX DOUBLE UNDERS
MY SCORE - 317

5 MIN BREAK THEN

4 MIN MAX BOX JUMPS - 117
3 MIN MAX KB SWINGS - 70
2 MIN MAX T2B - 52
1 MIN MAX HSPU - 19 ON PLATES -

Monday, November 15, 2010

2 WODS

STRENGTH
3-3-3-3-3-3- - CLEAN AND JERK
135-155-185-205-215-225(F ON #3)

WOD #1
AMRAP IN 12 MIN
400 M RUN
5 - 315LBS DEADLIFT

MY SCORE - 4 1/2 ROUNDS

WOD#2
3 ROUNDS W 1 MIN BREAK AFTER EACH
500M ROW
50 UNBROKEN DOUBLE UNDERS
15 UNBROKEN WALL BALLS

MY SCORE
RD1 - 3:07
RD2 - 3:52 - SCREWED UP ON #42 OF DOUBLE UNDERS
RD3 - 3:11

Saturday, November 13, 2010

"KARABELLE"

10 ROUNDS
3 SQUAT SNATCHES - 135
15 WALL BALLS - 20LBS

MY TIME - 14:51

- WENT WELL.. DIDNT MESS UP ANY SQUAT SNATCHES. WALL BALLAS ARE KILLER ESPECIALLY BEING 5'4 BUT IT IS WHAT IT IS.

Friday, November 12, 2010

2 WODS/"DAMN NEAR KILLED HIM"/"MICHAEL"

“DAMN NEAR KILLED HIM”
100 Double Unders
25 Deadlifts… 275/185 pounds
25 HSPU’s
25 KB Swings… 70/35 pounds
25 Toes to Bar – YESSSS I KNOW AGAIN!
25 OHS… 115/75 pounds
25 Abmat Sit Ups
25 Chest to Bar Pull Ups
25 Box Jumps… 24/20″ box
25 Ring Dips
400M Run

MY TIME - 16:05
- GREAT TIME DEF THINK I COULD HAVE DONE BETTER IF I HAD SOMEONE CLIPPING AT MY HEELS. DID THE DOUBLE UNDERS, HSPU, T2B, AB MATS, C2B UNBROKEN.

MODIFIED MICHAEL
3 ROUND
1000M ROW
50 BACK EXTENSIONS
50 GHD SITUPS
MY TIME - 26:47
- THE SITUPS WERE BRUTAL.

Thursday, November 11, 2010

WOD

WOD #1
50 TURKISH GETUPS
50 T2B
MY TIME = 15:41


Wednesday, November 10, 2010

STRENGTH/2 WODS

DEADLIFT – 75%X5, 85%X3, 95%X1+

275x5, 315x3, 345x5

WOD
1min AMRAP of:
MAX DOUBLE UNDERS
2min Rest then:

2min AMRAP of:
10 Air Squats
4 HSPU’s
3min Rest then:

2min AMRAP of:
5 Chest to Bar Pull Ups
5 Thrusters… 115/75 pounds
3min Rest then:

2min AMRAP of:
5 KB Swings… 70/35 pounds
5 BURPEES

MY SCORE = 337


WOD #2

3-3-3-3-2-2-1-1-1

95-135-145-155-165-165-175-185(F)-180(NEW PR)


THEN

RUN .32 w striker

row - 700Mx4

Monday, November 8, 2010

STRENGTH/2 WODS

STRENGTH
245X5
275X3
305X5

WOD
"JOSHUA"
21OHS(95LBS)
42 PULLUPS
15 OHS
30 PULLUPS
9 OHS
18 PULLUPS

MY TIME - 4:50

WOD#2
2K ROW
30 MUSCLEUPS (HANDS TURN OUT AT BOTTOM)
30 WALL BALLS
4 THERE AND BACK BIG TIRE FLIPS

MY TIME -26:08

Sunday, November 7, 2010

OHS/ROWING

STRENGTH
3-3-3-3-3 - OHS/SNATCH BALANCE
135-155-175-175-185

WOD
3 ROUNDS
500M ROW
15 WALL BALL SHOTS

MY SCORE - 8:07

- WORKING ON MY WEAKNESSES. I STINK AT ROWING AND WALL BALLS. GOTTA KEEP WORKING EACH WEEK.

Saturday, November 6, 2010

WOD

AMRAP 12 MIN
9 THRUSTERS - 35LB DB
1 - 15FT ROPE CLIMB

MY SCORE - 11+9 ROUNDS.
WAS 2 INCHES FROM 12 ROUNDS MISSED THE MARK.

Friday, November 5, 2010

FRONT SQUAT/WOD/WOD

FRONT SQUATS
3-3-3-3-3
185-215-235-255-265

WOD
25 T2B
50 BURPEE BOX JUMPS
25 T2B

MY TIME = 6:27

WOD#2 - MIKE V TONY
21-15-9
WALL BALLS
RING PUSHUP
225lb DEADLIFT

MY TIME - 5:05

*EVERY FRIDAY WILL BE DOING A WORKOUT WITH ONE OF MY FRIENDS TONY WHO OIS ALOT BIGGER THAN ME AND HIS STRENGTHS ARE DIFFERENT THAN MINE. IM LETTING HIM CHOSE THE WORKOUT AND WE WILL COMPETE. THIS IS GOOD BECAUSE I CANT KEEP WORKING ON MY WEAKNESSES AND GET PUSHED ALL THE WAY.

WOD#3
AMRAP 2 MIN MAX DOUBLE UNDERS
MY SCORE - 221
1 TIME NO STOP - 181

BOTH PR'S

Thursday, November 4, 2010

STRENGTH/WOD

STRENGTH
BENCH PRESS
175X5
195X5
220X5

WOD
5 ROUNDS
7 MANMAKERS
25 DOUBLE UNDERS
*EVERYTIME THE BAR DROPS YOU OWE 25 BURPEES

MY TIME = 13:44

Wednesday, November 3, 2010

SQUAT
235X3
260X3
290X8
SNATCH 1-1-1-1-1-1-1-1-1
95-95-115-115-135-135-155-155-165-165-165-165

WOD

5 rounds

run 400 m

row 500 m

my time = 19:44

Tuesday, November 2, 2010

RUN/WOD

5 ROUNDS
800M RUN
RD1 - 4:17(EASY JOG)
RD2 - 3:59
RD3 - 3:41
RD4 - 3:27
RD5 - 3:11

- IST TIME WITH THIS JUST KIND OF PACED THIS. NEXT WEEK WILL GET BETTER!

WOD
"SEVEN"
7 ROUNDS
7 HSPU
7 THRUSTERS(135)
7 K2E
7 DEADLIFTS(245)
7 BURPEES
7 KB SWINGS (32KG)
7 PULLUPS

MY TIME = 27:46
- I WOULD RANK THIS AS THE 2ND WORST WOD OF ALL TIME. THIS WAS MISERABLE FROM START TO FINISH HA. DEF CHALLENGING.

Sunday, October 31, 2010

5k run

we ran in a 5k race today. I was so soar from the fall brawl. Did the run in 22:37 . Taking monday off and will get back at it in Tuesday.

Saturday, October 30, 2010

FALL BRAWL

EVENT #1
RUN 1.5 TRAIL RUN
MY TIME - 13:46
- CAME OUT OF THE GATES TO FAST. WAS WITH THE LEADERS AND THEN HIT THIS MASSIVE HILL AND THEN CRUSHED ME. FINISHED IN 36TH PLACE BOOOO!

EVENT #2
21-15-9
WALL BALLS
ROWING
GROUND TO OVERHEAD W115

MY TIME = 10:56
- 22ND PLACE. ANOTHER CRAPPY EVENT FOR ME WITH MY LACK OF LENGTH WALL BALLS AND ROWING KILLED ME.

EVENT #3
5 MIN TO FIND 1 REP MAX IN DEADLIFT THEN EACH MUSCLEUP = 3 POUNDS AND EACH PULLUP = 1 POUND ADDED TO YOUR DEADLIFT

MY SCORE = 531
2ND PLACE - WAS NOT ALLOWE TO BUTTERFLY PULLUPS AND N THE MUSCLEUPS HAD TO TURN YOUR HAND OUT .

Thursday, October 28, 2010

OFF


RAN ALMOST 3 MILES WITH STRIKER TODAY IN 24 MINUTES. SHE POOPED AND PEED AND WANTED TO CHASE SQUIRRELS ALL OVER.
DID THE FIRST PART OF EVENT #2 JUST THE WALL BALLS AND ROWING. WAS NOT PLEASED WITH THE EVENTS THAT CAME OUT IN EVENT #2. DEF NOT MADE FOR THE SHORTER PEOPLE IN LIFE HA OH WELL. NOT SURE IF IM GONNA SNATCH OR CLEAN AND JERK THE WEIGHT. WE WILL SEE. WILL UPDATE THE SITE AFTER EACH EVENT.

Wednesday, October 27, 2010

"GRACE"

"GRACE"
30 CLEAN AND JERKS FOR TIME
MY TIME = 2:01

- NEW PR BY :56 SECONDS ... ONE OF MY MEMBERS GOT A 1:53 TODAY! GLAD TO SEE THEY ARE MAKING AWESOME PROGRESS. ALOT OF PEOPLE ARE MAKING PROGRESS SO THAT MAKES ME HAPPY.

Tuesday, October 26, 2010

WOD/RUN/ROW

7 ROUNDS
10 WALL BALLS
10 PULLUPS

MY TIME W 25LBS WEIGHTED VEST - 6:13

RUN - 7 SETS - 15% INCLINE @ 7.5 MPH - REST 40 SECONDS

ROW - 5 SETS - 500 M REST 90 SECONDS

Monday, October 25, 2010

2 WODS/STRENGTH

STRENGTH
205x5, 245x5, 275x9

WOD#1
ON THE MINUTE FOR 20 MIN
3 BURPEES
5 SNATCHES - 95LBS
30 YARD SPRINT
- MY TIME ALL 20 ROUNDS ALL ROUNDS WERE COMPLETE IN AROUND 25 SECONDS. ALOT TOUGHER THAN EXPECTED BUT GOOD. DOING THE AGAIN FASTER WORKOUT THIS AFTERNOON.
- PITTSBURGH THIS SATURDAY!

WOD #2
AMRAP 16 MIN
8 C2B PULLUPS
8 PISTOLS ALTERNATING
8 DEADLIFTS - 185

MY ROUNDS =13 Rounds + 2

- horrible score the deadlifts killed me . I dont think the 100 snatches in WOD 1 helped my cause. Ha oh well.

Sunday, October 24, 2010

strength/wod

ROW 1000M
1:52/500M

STRENGTH
SNATCH COMPLEX
(SNATCH BALANCE(HOLD FOR 5 SEC)-OVERHEAD SQUATX3BEHIND THE NECK SPLIT JERK) - 95-115-135-155-175-195

WOD
W A 35LBS WEIGHTED VEST
20-18-16-14-12-10-8-6-4-2 - WALKING LUNGE
10-9-8-7-6-5-4-3-2-1 - KNEES TO ELBOWS
15 DOUBLE UNDERS AFTER EACH ROUND

MY TIME = 7:28

TEAM ROW - 2X - 675M ROW

Friday, October 22, 2010

"WEIGHTED NICOLE"

CLEAN AND JERK
185-205-215-225-230-235-240-245(F)-245(F)

WOD
W A 25 LBS WEIGHTED VEST
5 ROUNDS
400 M RUN
15 OHS - 115

MY TIME - 15:46

WEIGHTED VEST WAS KILLER. REALLY CONSTRICTS THE BREATHING. MADE THIS WOD VERY TOUGH.

WOD #2
NC TRIPLET
5 ROUNDS
6 DEADLIFTS REGRIP 4 FINGERS - 275LBS
12 OVER THE BOX JUMPS 20 IN
1 - 20 FT ROPE CLIMB

MY TIME = 7:56

Thursday, October 21, 2010

STRENGTH AND WOD

AM
3-3-3-3-3- FRONT SQUATS - 225-245-265-275-275(F)
3-3-3-3-3- FULL SNATCH W 30 DOUBLE UNDERS AFTER EACH ROUND
135-145-155-165-175(NEW PR) -
I THINK I COULD HAVE DONE 180 MAYBE 185 BUT WE WILL SEE IN A COUPLE WEEKS.

PM

"Bulger"

Ten rounds for time of:
Run 150 meters
7 Chest to bar pull-ups
135 pound Front squat, 7 reps
7 Handstand push-ups


MY TIME = 18:24 -

Wednesday, October 20, 2010

WOD FROM PA SECTIONAL

IN 20 MIN W 35 LBS VEST

1000M ROW

THEN
AMRAP REST OF TIME
20 DOUBLE UNDERS
15 WALL BALLS - 20LBS
10 RING PUSHUPS
5 PULLUPS

MY REPS - 307 - REPS - 1ST PLACE PA SECTIONAL!

Tuesday, October 19, 2010

"THE CHIEF"

“THE CHIEF”
Max rounds in 3 minutes of:
3 – 135 pound Power cleans
6 – Push-ups
9 – Squats
Rest 1 minute. Repeat for a total of 5 cycles.

I DID MY CLEANS WITH 165LBS AND DID RING PUSHUPS INSTEAD OF PUSHUPS.

MY SCORE = 452 REPS


Monday, October 18, 2010

WOD FINAL FROM SOUTHEAST REGIONAL

WOD#1
8 ROUNDS
2 SQUAT SNATCHES - 145LBS
4 PUSH JERKS - 145LBS
6 C2B PULLUPS
200 M RUN

MY TIME - 14:28 - WOULD HAVE BEEN 16TH PLACE IN SOUTH EAST REGIONAL.

WOD #2
IN 12 MINUTES
20 HANDSTAND PUSHUP BUY IN
THEN WITH REMAINING TIME
20 DOUBLE UNDERS
10 BOX JUMPS 24 IN
10 LUNGES - 65LBS

MY SCORE = 449 - WOULD HAVE BEEN 4TH PLACE IN SOUTH EAST REGIONAL


Sunday, October 17, 2010

FRAN

WOD
"FRAN"
21-15-9
THRUSTERS - 95LBS
PULLUPS

MY TIME = 2:23 - NEW PR!!!!! BEAT BY 5 SEC

Saturday, October 16, 2010

WOD

STRENGTH
1-1-1-1-1-1 - SPLIT JERKS
135-185-205-225-235-245F - 245 - 255 F

WOD
5 ROUNDS
250M ROW
10 FRONT SQUATS - 135
15 GHD SITUPS
20 BOX JUMPS - 24 IN

MY TIME - 18:11

Friday, October 15, 2010

4 WODS

9AM - WOD #1
3 ROUNDS
15 - 135LBS HANG CLEAN
15 BURPEES

MY TIME = 4:46
*CAME OUT OF THE GATES WAY TO FAST THINK I COULD HAVE GONE CLOSE TO 4 FLAT. WILL DO AGAIN IN 2 WEEKS.

9:15AM - WOD#2
3 ROUNDS
75 AIR SQUATS
25 RING ROWS
400M ROW

MY TIME = 12:27
* THE GRIP ON THIS WAS KILLER WORSE THAN THOUGHT BUT TOUGH.

4PM - WOD #3

"RANDY"
75 SNATCHES - 75LBS
MY TIME = 4:06

* GRIP WAS ALSO A KILLER ON THIS ONE

4:40 - WOD #4
"JT"
21-15-9
HANDSTAND PUSHUPS
RING DIPS
PUSHUPS

MY TIME WITH 25 LBS WEIGHTED VEST - 13:58
MY TIME UNWEIGHTED IS 6:07 DID NOT THINK I WOULD DOUBLE MY TIME BUT THAT WEIGHTED VEST TOOK IT TO ME.

**TODAY WAS A TOUGH DAY JUST GETTING MY BODY READY FOR THE FEELING OF PITSBURGH. WILL START DO CUT BACK NEXT WEEK TO A LITTLE MORE HEAVY METCONS AND ONLY DOUBLE AND SINGLES. THE WEEK OF WILL DO 1 STRENGTH DAY AND SOME SMALLER METCONS.**

Wednesday, October 13, 2010

2 WODS

WOD#1
“FILTHY 50″
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 Steps Walking Lunge
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20/10 pound ball
50 Burpees
50 Double unders

MY TIME = 16:18


WOD#2

1-1-1-1-1-1-1 - SNATCH BALANCE HOLD AT BOTTOM - 135-155-165-175-185

3-3-3-3-3 - SQUAT SNATCH - 135-135-145-155-165

ROW 500OM NICE EASY PACE


Tuesday, October 12, 2010

3 WODS

WOD #1
POWER CLEAN/RING HSPU
7 ROUNDS
3 POWER CLEANS
4 RING HSPU

MY TIME = 8:49

** previous PR was 7:48 but this time rings were about 4 inches off ground . Last time were rings were knuckle length above ground. The extra depth was killer on this one. ***

WOD #2
IN 7 MINUTES ROW 1000M THEN DO AS MANY TURKISH GETUPS AS POSSIBLE
MY TURKISH GETUPS = 26 REPS

WOD #3

Five rounds

5 - 135 LBS Squat clean thruster

10 - Chest to bar pull-ups

MY TIME = 4:38

WOD#4

100M HANDSTAND WALK

MY TIME - 12:08

Monday, October 11, 2010

2 WODS

STRENGTH
75%X5, 85%X3, 95%X1+
235, 265, 295X5

WOD
5 ROUNDS
2 SNATCHES - 135
10 BOX JUMPS
10 TIRE FLIPS
100 M RUN

MY TIME - 8:21

WOD #2
50 - 95 LB SQUATS
5 - 15FT ROPE CLIMBS
40 - 115LB BACK SQUATS
4 - ROPE CLIMBS
30 - 135LBS BACK SQUATS
3 - ROPE CLIMBS
20 - 155LBS BACK SQUATS
2 - ROPE CLIMBS
10 - 175LB BACK SQUATS
1 ROPE CLIMB

MY TIME =18:11

Saturday, October 9, 2010

OHS WOD FROM PA SECTIONAL

WOD
AMRAP IN 12 MIN
RUN 500M
THEN AMRAP OF 1 ARM KB OHS W 35LBS
- EVERYTIME THE KB GOES BELOW YOUR HEAD RUN 200 M

MY REPS = 181 - 11th in the PA sectionals! - Could have done a little better was super soar from 3 workouts on friday. Pittsburgh is coming up in 19 days!

Friday, October 8, 2010

3 WODS

WOD #1
AGAIN FASTER #4
8 ROUNDS
100M RUN
8 BURPEES

MY TIME = 6:20

WOD#2
DEADLIFT/PUSHUP WOD

10 ROUNDS
15 DEADLIFTS 135
15 PUSHUPS

MY TIME = 9:28

WOD #3
5 ROUNDS
5 SHOULDER TO OVERHEAD - 155LBS
15 KB SWINGS - 1.5POOD
25 T2B

MY TIME = 13:08

FELT PRETTY GOOD TODAY. TRYING TO GET MY BODY USED TO THIS SINCE FALL BRAWL IN PITTSBURGH IS COMING UP. GETTING EXCITED TO COMPETE!

Wednesday, October 6, 2010

2 WODS

STRENGTH
70%x3, 80%x3, 90%x3+
DEADLIFT - 250x3, 290x3, 330x6
BENCH - 160x3, 185x3, 210x6

WOD #1
AMRAP 20 MIN
5 HANG CLEANS - 135
10 BURPEES
15 BOX JUMPS - 24in

MY ROUNDS - 7+28

WOD #2
5 ROUNDS - 2 MIN BREAK AFTER EACH ROUND
3 SNATCHES - 135
RUN 400 M
MAX RING HSPU
MAX HSPU
MAX RING DIPS

RD 1 - 1:27 - 3-6-12
RD 2 - 1:33-2-5-11
RD 3 - 1:37-2-5-11
RD 4 - 1:41-2-5-12
RD 5 - 1:47-2-5-12



Tuesday, October 5, 2010

2 WODS

WOD #1
Walking Lunge 100m
Run 100m
10- jumping squats (45/25)
Walking Lunge 80m
Run 80m
20- jumping squats
Walking Lunge 60m
Run 60m
30- jumping squats
Walking Lunge 40m
Run 40m
40- jumping squats
Walking Lunge 20m
Run 20m
50 – jumping squats

MY TIME = 12:08

WOD # 2
ROWING HELLIN
1200 M ROW
63 KB SWINGS 1.5pood
36 PULLUPS
800 M ROW
42 KB SWINGS
24 PULLUPS
400 M ROW
21 KB SWINGS
12 PULLUPS

MY TIME = 20:11

Monday, October 4, 2010

2 WODS

STRENGTH

SQUATS – 70% X 3, 80% X 3, 90%X3+

WOD#1

Snatch, 1 rep


Clean and jerk, 1 rep.


As many rounds and reps as possible in ten minutes of:
120lb Squat clean, 6 reps
12 Pull-ups
24 Double-unders. Add together the best snatch (in kg), the best clean and jerk (in kg), and the total reps performed in the triplet for your final score. Post score to comments

MY SCORE - 264 REPS

WOD #2

5 ROUNDS

ROW 250M

1 ROPE CLIMB

20 GHD SITUPS

MY TIME = 13:08

Saturday, October 2, 2010

"MARY"

WOD
AMRAP IN 20 MINUTES
5 HSPU
10 PISTOLS
15 PULLUPS

MY ROUNDS - 18

Friday, October 1, 2010

3 WODS

WOD #1
1-1-1-1-1
C+J -

WOD #2
"JACK"
AMRAP 20 MIN
10 PUSH PRESS - 115LBS
10 KB SWINGS - 1.5 POOD
10 BOX JUMPS - 24IN

MY ROUNDS =13+10 Push presses

WOD #3
"RYAN"
5 ROUNDS
7 MUSCLEUPS
21 BURPEES

MY TIME = 11:15

Wednesday, September 29, 2010

2 WODS DIANE/FRANX2

STRENGTH
65%x5, 75%x5, 85%x5
DEADLIFT - 245 - 275 - 310x6
BENCH PRESS - 155 - 175 - 195x8

WOD #1
"DIANE"
21-15-9
225LB DEADLIFT
HANDSTAND PUSHUPS

MY TIME = 4:21


WOD #2
FRANx2
21-15-9-21-15-9
95lb Thrusters
Pullups

MY TIME =9:05

Tuesday, September 28, 2010

RUN/C+J

WOD

IN 20 MIN
RUN 1.5 MILES THEN DO AS MANY CLEAN AND JERKS AS POSSIBLE W 135

MY SCORE - 48 REPS

*Did my run in 10:01 and felt good.

WOD #2
SPLIT JERKS

1-1-1-1-1-1-1-1
175-195-225-235-245F-245-255F-255F-255F

Monday, September 27, 2010

2 WODS - FIGHT GONE BAD/THRUSTER/MUSCLE UPS

WOD

3 ROUNDS

WALL BALLS
SDLHP
PUSH PRESS
BOX JUMP
ROWERS

MY REPS = 369 REPS

WOD #2

9-6-3
165LBS THRUSTERS
MUSCLE UPS

MY TIME - 5:04

Saturday, September 25, 2010

SUPER CROSSFIT TOTAL

SQUAT - 345 - 365F - 365F
SHOULDER PRESS - 165 - 175 - 185F
DEADLIFT - 365 - 405 (NEW PR) - 425F
BENCH PRESS - 245 - 255 - 265F

CROSSFIT TOTAL - 925LBS

Friday, September 24, 2010

Again faster 3

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

MY SCORE - 6+10

WOD #2
50 BOX JUMPS
5 MUSCLE UPS
35 BOX JUMPS
10 MUSCLE UPS
20 BOX JUMPS
15 MUSCLEUPS

MY TIME - 7:09

Wednesday, September 22, 2010

BARBARA

"BARBARA"
5 ROUNDS
20 PULLUPS
30 PUSHUPS
40 SITUPS
50 SQUATS
- REST 3 MIN AFTER EACH ROUND

MY TIME =
RD1 - 2:01
RD2 - 2:03
RD3 - 2:07
RD4 - 2:13
RD5 - 2:17

Tuesday, September 21, 2010

2 WODS

SKILL

1 - STRICT PRESS
2 - PUSH PRESS
3 - PUSH JERKS

MY SCORE = 165LBS

- CANNOT DROP BAR ON ANY SET

WOD #1

AMRAP IN 20 MIN
5 CLEAN AND JERKS @ 165LBS
10 T2B
400 M RUN - EACH 100 METER COUNTS AS 1 REP

MY SCORE = 129 REPS

WOD #2

AMRAP IN 10 MIN

10 FRONT SQUATS - 125LBS
10 BOX JUMPS - 30 INCHES
10 PULLUPS

MY SCORE = 6 ROUNDS

ATTEMPTING THIS WOD AGAIN ON FRIDAY!


Monday, September 20, 2010

2 WODS

WOD#1
"LYNNE ON JUICE"
5 ROUNDS OF MAX REPS OF

75% OF 3 REP MAX BACK SQUATS -(255LBS) - 11-10-10-9-8
WEIGHTED VEST RING PUSHUPS - 23-18-15-13-12
WEIGHED VEST PULLUPS - 24-22-22-20-17

MY TOTAL = 234 REPS

WOD#2
5 X 500M ROWS - 3 PUSH JERKS @155LBS -REST EXACTLY 3 MIN AFTER EACH ROW
THEN
AMRAP IN 3 MIN 30 IN BOX JUMPS

TOTAL TIME #1 =1:43-1:46-1:48-1:50 - 1:51
TOTAL REPS #2 =59

Saturday, September 18, 2010

BACK2BACK WODS

WOD#1
RUN 500 M
15 KB SWINGS – 2 POOD
50 HAND RELEASE PUSHUPS
RUN 400 M
12 KB SWINGS
40 HAND RELEASE PUSHUPS
RUN 300 M
9 KB SWINGS
30 HAND RELEASE PUSHUPS
RUN 200 M
6 KB SWINGS
20 HAND RELEASE PUSHUPS
RUN 100 M
3 KB SWINGS
10 HAND RELEASE PUSHUPS

MY TIME = 15:09

WOD#2

3 ROUND

30 SQUAT SNATCHES – 75 LBS
30 WALL BALL SHOTS – 10 FT TARGET (20/10)

MY TIME = 16:19

Friday, September 17, 2010

3-3-3-3-3 - FRONT SQUATS

3-3-3-3-3-3 - FRONT SQUATS

1 - 225 LBS
2 - 245 LBS
3 - 265 LBS
4 - 285 LBS(NEW PR)
5 - 295 - FAIL
6 - 275 LBS(PREVIOUS PR)

Thursday, September 16, 2010

WOD DEATH BY PULLUPS

DEATH BY PULLUPS

MY SCORE = 23 ROUNDS, 16 WAS W A 25LBS VEST ON.

Wednesday, September 15, 2010

WOD

3 ROUNDS
50 M WALKING LUNGE
100 M STANDING BROAD JUMP
200 M RUN

MY TIME = 13:52

Tuesday, September 14, 2010

2 WODS

WOD #1
"PAUL"
5 ROUNDS
50 DOUBLE UNDERS
35 K2E
20 YARDS WALKING W 185 OH

MY TIME = 24:07


WOD#2
10 MIN HSPU = 89
5 MIN AIR SQUATS = 231
2:30 MIN PULLUPS = 87
1:15 MIN PUSHUPS = 53

MY SCORE = 460 REPS

Monday, September 13, 2010

2 WODS

WOD #1
"JACKIE"
1000M ROW
50 THRUSTERS - 45lbs
30 PULLUPS

MY TIME = 7:09

WOD #2
7 ROUNDS
7 SNATCHES - 95lbs
7 SNATCH BALANCE
7 OHS

MY TIME = 14:08

Saturday, September 11, 2010

WOD "THE PENTAGON"

9/11 DEDICATIONS
RUN 1 MILE FOR THE DISTANCE AROUND THE PENTAGON AND 184 REPS FOR ALL 184 PEOPLE THAT DIED ON THAT TRAGIC DAY.

WOD
AT ANY POINT RUN 1 MILE CAN BE BROKEN UP
46 POWER CLEANS - 135/95
46 BOX JUMPS
46 SITUPS
46 PULLUPS

MY TIME = 15:43

Friday, September 10, 2010

WOD NC SECTIONAL TRIPLET

AM
STRIKER AND I 2.1 MILE RUN - 22 MIN SHE JUST SNIFFED AND WENT #1 and #2 TODAY.

PM
NC TRIPLET
6 - 275LB DEADLIFTS W 4 FINGER REGRIP
12 - OVER THE BOX JUMPS 20 IN
1 - 20 FOOT ROPE CLIMB

MY TIME = 9:13

*** I DID THIS WORKOUT THIS MARCH AND WAS NOT ABLE TO FINISH KNOCKING ME OUT OF THE SECTIONALS.



Thursday, September 9, 2010

2 WODs - run/doubles/thrusters - Jackie

3-3-3-3-3 - SNATCH - NEW PR 160LBS

THEN

WOD
3 ROUNDS
200 M RUN
50 DOUBLE UNDERS
25 THRUSTERS - 95lbs

MY TIME - 10:03

WOD #2

W 25lb weighted vest
ROW 1000M
50 THRUSTERS
30 PULLUPS

MY TIME = 7:52

Wednesday, September 8, 2010

quick made up


WOD #1
3 ROUNDS W/25LB WEIGHTED VEST
10 MUSCLE UPS
250M ROW
20 BACK EXTENSIONS
5 - 34 IN BOX JUMPS

MY TIME = 18:03



Tuesday, September 7, 2010

2 WODS

WOD #1
FREDDYS REVENGE

5 ROUNDS
185LB PUSH JERK - 10
10 BURPEES - 5

MY TIME - 10:08


WOD #2
PA CHIPPER

AMRAP IN 20 MIN W 35 LB VEST
ROW 1000M ONLY 1 TIME
THEN
20 DOUBLE UNDERS
15 WALL BALLS - 20lb
10 RING PUSHUPS
5 PULLUPS

MY SCORE = 6 ROUNDS + 10 DOUBLE UNDERS - 310 reps

Monday, September 6, 2010

WOD - EXTREME HEAVY FRAN

STRENGTH
3-3-3-3-20 - NEW PR 335lb
3-3-3-3-2 - NEW PR 240LB

WOD
EXTREME HEAVY FRAN
155LB THRUSTERS
52LB PULLUPS

MY TIME - 11:11

Saturday, September 4, 2010

NC CHIPPER SECTIONAL

WOD - CHIPPER
60 DOUBLE UNDERS
30 THRUSTERS - 95LB
30 BURPEES
500M ROW
40 KB SWINGS 52LB
30 GHD SITUPS
500M ROW
30 ONE ARM KB SNATCHES 52LB
30 OH WALKING LUNGES
60 DOUBLE UNDERS

MY TIME = 16:11

Friday, September 3, 2010

"Linda"

WOD
10-9-8-7-6-5-4-3-2-1
1.5xBW - DEADLIFT
BW - BENCH PRESS
3/4xBW - SQUAT CLEAN

MY TIME:11:47

Thursday, September 2, 2010

Heavy Grace/ROW

WOD

30 CLEAN AND JERKS W 185LBS -

MY TIME: 9:23

ROW 2,000M -

MY TIME:8:27

Wednesday, September 1, 2010

WOD- Jumps/Squat/Situps/Pushups/Pullups

AM
RUN 2.1 MILES W STRIKER
16:08 - SHE POOPED AND PEED AND SNIFFED WAS A SLOW POKE THIS MORNING!

PM
WOD
5 ROUNDS
50 PLATE TOUCHES - HEIGHT = 18'ABOVE REACH
40 AIR SQUATS
30 SITUPS
20 PUSHUPS
10 PULLUPS

MY TIME = 22:22

Tuesday, August 31, 2010

WOD - ROPE CLIMB-RING DIP-SQUATS


AM
- 2.1 MILES IN 15MIN
*STRIKER POOPED AND PEED*

PM
3-3-3-3-3- TAP AND GO CLEAN AND JERK - NEW PR 195LBS

WOD
3 ROUNDS
6 - 13FT ROPE CLIMBS
21 RING DIPS
50 AIR SQUATS

MY TIME - 16:37

Monday, August 30, 2010

WOD DEATH BY THRUSTERS

STRENGTH
3-3-3-3-3- BACK SQUAT - NEW PR 325LBS
3-3-3-3-3- BENCH - NEW PR 225LBS

WOD
"DEATH BY THRUSTERS"

“DEATH BY THRUSTERS”

WITH A CONTINUOUSLY RUNNING CLOCK DO 1 THRUSTER WITH 115LBS THE 1ST MINUTE, 2 THRUSTERS THE 2ND MINUTE AND YOU KEEP GOING UNTIL YOU CAN NO LONGER COMPLETE THE MINUTE.


MY SCORE - 13ROUNDS + 4 THRUSTER

Sunday, August 29, 2010

Tabata Squat/Muscle Ups

WOD
TABATA SQUATS 20 SECONDS ON 10 SECONDS OFF OF AIR SQUATS- LOWEST NUMBER IS YOUR SCORE
THEN
IN 4 MINUTES DO AS MANY MUSCLE UPS AS POSSIBLE

MY SCORE

TABATA SQUATS = 23
MUSCLE UPS = 28

28x23 = SCORE = 644



Saturday, August 28, 2010

PULLUPS/HSPU

STRENGTH
3-3-3-3-3 - DEALIFTS - 355

WOD
21-18-15-12-9-6-3
STRICT PULLUPS
NOSE TO FLOOR HSPU'

MY TIME:13:08

Thursday, August 26, 2010

ROW/PUSHUPS

2 ROUNDS

W/ WEIGHTED VEST

1000 M ROW
50 HAND RELEASE PUSHUPS
10 RING DIPS

MY TIME 16:28

Wednesday, August 25, 2010

DEADLIFT/PULLUPS WOD

STRENGTH
5x3 - TAP AND GO CLEAN AND JERK - 185lbs

WOD

W 20 LB WEIGHTED VEST

10-9-8-7-6-5-4-3-2-1
DEADLIFT - 245lb
PULLUPS

MY TIME - 8:21

Tuesday, August 24, 2010

WOD ROWING/CLEAN AND JERK

STRENGTH
5x3 - SNATCH - 145 - 3 rep max

WOD
AMRAP IN 20 MINUTE
ROW 200 M
THEN CLEAN AND JERK - 145lbs FOR 1 MINUTE, REPEAT FOR 20 MINUTES

MY SCORE - 52 C+J - ROWED 2,182 M

Monday, August 23, 2010

WOD Burpee/Box Jump/T2B

STRENGTH

5x3 BENCH
205-205-205-205-205

WOD
30-25-20-15-10
BURPEES
BOX JUMPS - 24in
T2B

MY TIME - 13:28

Saturday, August 21, 2010

SQUAT/LUNGE/BURPEE WOD

AM
STRENGTH

BACK SQUAT - 5-5-5-3-3 -
295-295-295-315-315

THEN

AMRAP IN 20 MIN
7 - 185LB BACK SQUAT
10 - 45 LB DUMBELL OH LUNGES RIGHT HAND
7 - BURPEES
10 - 45LB DUMBELL OH LUNGES LEFT HAND

MY SCORE - 9 1/2 ROUNDS

Friday, August 20, 2010

HEAVY DL

AM
2.3 MILE RUN W STRIKER - 14:28


PM

3-3-3-3-3-3 - 335lb DEADLFIT

Thursday, August 19, 2010

"COE"

AM
2 MILE RUN W STRIKER - 13:54
SHE ONLY PEED NO SNIFFING

PM
"COE"
10 ROUNDS
10 THRUSTERS 95 LBS
10 RING PUSHUPS

MY TIME : 12:08

Wednesday, August 18, 2010

WOD FROM ROGUE COLUMBUS


WOD FROM ROGUE COLUMBUS
15 minutes
2 – Power cleans 205/105 (every minute on the minute)
Max double-unders for remainder of the minute

*Score= total double-unders


My Score = 576 Double Unders

Tuesday, August 17, 2010

CROSSFIT HQ WOD FROM AUG 6th

CROSSFIT HQ WOD

5 ROUND

5 MUSCLE UPS
10 OHS - 115lb
15 T2B
20 GHD SITUPS

MY TIME = 16:42

Monday, August 16, 2010

"TOMMY V'

"TOMMY V"
21 THRUSTERS 95lbs
12 ROPE CLIMBS - 15ft
15 THURSTERS
9 ROPE CLIMBS
9 THURSTERS
6 ROPE CLIMBS

MY TIME - 36:42

*HORRIBLE WORKOUT FOREARMS WERE FRIED*

Sunday, August 15, 2010

"FILTHY 50"


"FILTHY 50"
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

MY TIME = 16:43 - NEW PR







Friday, August 13, 2010

LONG WOD

WOD
5 ROUNDS
400 M RUN
30 BOX JUMPS - 24IN
30 WALL BALLS

MY TIME = 24:53





Thursday, August 12, 2010

WOD FROM ROGUE COLUMBUS

100 FRONT SQUATS - 115lb
EVERYTIME YOU DROP THE WEIGHT 25 ABMAT SITUPS

MY TIME = 8:11

WOD - "SQT"


WOD
"SQT"
3 ROUND
10x GROUND TO OVERHEAD - 95Lbs
4x - 50 M SPRINTS = 200 M

MY TIME = 3:57

WOD #2
FOR TIME
50 WALL BALLS - 20lb
50 DOUBLE UNDERS

MY TIME = 3:09

Monday, August 9, 2010

WOD FROM ROGUE COLUMBUS

STRENGTH
5x3 - SQUAT CLEAN @80% OF 1 REP MAX - 190LBS
5x3 - SQUAT @80% OF 1 REP MAX - 275LBS

WOD
21-15-9
CLEAN AND JERK - 155LBS
BURPEES
PULLUPS

MY TIME = 13:11

"JT"


WOD
"JT"
21-15-9
Handstand Pushups
Ring Dips
Pushups

My Time = 6:37 - new PR old one 7:01


Friday, August 6, 2010

WOD at CrossFit Merrick

WOD
AMRAP IN 20 MINUTES
15 DOUBLE UNDERS
15 GHD SITUPS
15 GOODMORNINGS W BAR

MY TIME = 16 1/3 rounds

Thursday, August 5, 2010

WOD




WOD

100 THRUSTERS - 95/65

ON THE MINUTE EVERY MINUTE DROP THE BAR AND RUN 40 METERS. ONCE YOU GET BACK PICK THE BAR UP AND START THRUSTING UNTIL THE NEXT MINUTE. WORKOUT IS FINISHED WHEN YOU REACH 100 THRUSTERS.


My time = 11:37

Wednesday, August 4, 2010

Triplet from 2010' games

WOD 1

3 Rounds or 7 min cap

30 Hand Release Pushups
12 Pullups
21 OHS 95lbs
12 Pullups

My Time - 2 rounds and 28 pushups

WOD 2

3 Rounds or 7 min cap

30 Toes to Bar
21 Ground to overhead - 95 lbs

My Time - 1 round and 18 Ground to overhead

WOD 3

3 Rounds or 7 min cap

8 Burpee Bench jumps
20 Pullups

My Time = 4:07

Tuesday, August 3, 2010

DL/Pistol/Double Under WOD

WOD

AMRAP IN 7 MIN
7 Deadlifts - 315lbs
14 Pistols
21 Double Unders

My Time = 3rds and 1 rep...


*** used metal plates, on the grass so the plates were deep into the grass...Deadlifts started at my feet. No momentum with metal plates. Was at a severe disadvantage.***

WOD #2
AMRAP IN 7 MIN
Run 800M
As many burpees as possible in the remaining minutes

My Time = 59 Burpees

Monday, August 2, 2010

WOD AND BOOTCAMP


WOD
5 Rounds

5 Squat Clean Thrusters - 135lb
10 Chest to bar pullups

My Time = 5:29


BOOTCAMP WORKOUT

21-18-15-12-9-6-3
DB SWINGS
AIR SQUATS
BOX JUMPS
20 M SPRINT

Times
Molly = 10:26
Melissa = 11:20
Brandon = 12:19
Tony = 12:30
Steph = 14:29
Marc = 17:35

*Great Work everyone!


Sunday, August 1, 2010

Brothers CrossFit


"Jason"
100 Squats
5 Muscle Ups
75 Squats
10 Muscle Ups
50 Squats
15 Muscle Ups
25 Squats
20 Muscle Ups

My Time - 12:24
Matt - 14:20
Steve - 16:14

Friday, July 30, 2010

AWAY FOR BACHELOR PARTY

BACHELOR PARTY IN MONTREAL CANADA

BE BACK ON MONDAY!!

Thursday, July 29, 2010

WOD - Squat/T2B/DB Swings

AM

MAX REPS PULLUPS = 53

PM

20 Squats - 225Lbs
40 Toes to Bar
60 DB Swings - 70lbs

My Time = 6:47


Wednesday, July 28, 2010

WOD/ CrossFit Rogue Columbus

WOD

PHASE 1

CROSSFIT TOTAL

1-1-1 -Deadlift - 385LBS
1-1-1- Squat - 345LBS
1-1-1- Shoulder Press - 185LBS

TOTAL = 915 LBS

PHASE 2

WOD - Rogue Crossfit

10 - 1 - Manmakers 75lb
20-11 - Hand Release Pushups

MY TIME = 19:27

Tuesday, July 27, 2010

REST DAY

***REST DAY!!!*****
*first rest day in 11 days*
* Ate good quality proteins had 20 g of starch carbohydrates*

Monday, July 26, 2010

"Daniel"

AM

2MILE RUN W STRIKER - 15:05

* SHE SNIFFED A LITTLE AND PEED*

* DEF COOLER OUT TODAY WHICH HELPED*

1-1-1-1-1-1 PUSH JERKS

185 - 205 - 215 - 225 (OLD PR) - 230 - 235(NEW PR)

WOD-"Daniel"

For Time:

50 Pullups
Run 400m
21 Thrusters (95/65)
Run 800m
21 Thrusters (95/65)
Run 400m
50 Pullups

MY TIME- 14:57