Buy in:
800m run
Pack:
For time:
20 Walking lunge steps
15 Pull-ups (assisted; green band)
35 Box jumps, 20 inch box
15 Double-unders
20 Ring dips
15 Knees to elbows
20 Kettlebell swings, 35lb
20 Sit-ups
15 Hang squat cleans, 35lb dumbells
20 Back extensions
20 Wall ball shots, 12 pound ball
1 Rope climb ascents
Time: 13:49
Saturday, April 30, 2011
Friday, April 29, 2011
Thursday, April 28, 2011
110428 Sectional WOD #5
Buy in:
5 min jump rope
hip and shoulder mob
8 chin ups x 2
8 ring dips x 2
10 overhead squats x 2
Pack
Complete as many rounds and reps as possible in 20 minutes of:
5 Power cleans, 105 lbs
10 Toes to bar (scaled k2e)
15 Wall balls (12lbs to 10’ target)
6 rounds + 5 PCs + 10 K2E
PCs were my goat. K2E's weren't as bad as I thought and I breezed through them. My performance is still struggling while I try to get my weight and strength back up. Still down 7lbs from pre-sickness.
5 min jump rope
hip and shoulder mob
8 chin ups x 2
8 ring dips x 2
10 overhead squats x 2
Pack
Complete as many rounds and reps as possible in 20 minutes of:
5 Power cleans, 105 lbs
10 Toes to bar (scaled k2e)
15 Wall balls (12lbs to 10’ target)
6 rounds + 5 PCs + 10 K2E
PCs were my goat. K2E's weren't as bad as I thought and I breezed through them. My performance is still struggling while I try to get my weight and strength back up. Still down 7lbs from pre-sickness.
110426 Snatch
Snatch 1-1-1-1-1-1-1 reps
95-115-135-135-135-135-135
Compared to 110120
85-85-85-85-85-95-105
Bigger improvement than I expected.
Monday, April 25, 2011
110425 Run 100, Push ups, Sit ups, Squats, Back Ext
Buy in:
5 min jump rope
Strength:
Back squat 3 x 5
135-155-175
135-155-175
Pack
Three rounds for time of:
Run 100 meters
35 Push-ups
Run 100 meters
35 Sit-ups
Run 100 meters
35 Squats
Run 100 meters
35 Good mornings
Three rounds for time of:
Run 100 meters
35 Push-ups
Run 100 meters
35 Sit-ups
Run 100 meters
35 Squats
Run 100 meters
35 Good mornings
Time: 29:30
Getting caught up after a weeklong stomach bug. 10lbs of body weight was lost and everything has suffered as a result.
Monday, April 18, 2011
110417
“Lynne”
Five rounds for max reps of:
Body weight bench press
Pull-ups
Body weight bench press
Pull-ups
Post reps for both exercises in all rounds.
BP 195# 1-1-2-2-0
PU 5-5-5-6-5
BP 195# 1-1-2-2-0
PU 5-5-5-6-5
Compare to 101211.
175# 10, 10, 185# 7, 7, 190# 6
175# 10, 10, 185# 7, 7, 190# 6
Pull ups:
8 (mixed grip), 8 (mixed grip), 6 (palms away), 7 (palms facing), 7 (palms facing)
8 (mixed grip), 8 (mixed grip), 6 (palms away), 7 (palms facing), 7 (palms facing)
Buy in:
5 min jump rope
20 sit ups x 2
7 ring dips x 2
5 min jump rope
20 sit ups x 2
7 ring dips x 2
Skill:
Hang Power Cleans 3 x 5
115-135-145
Hang Power Cleans 3 x 5
115-135-145
Cash out:
mini Fran
15-12-9 for time of
75# Thruster
assisted pull ups
mini Fran
15-12-9 for time of
75# Thruster
assisted pull ups
Time: 5:26
Sunday, April 17, 2011
110416 Walking Lunge
400 meter Walking lunge
Post time and number of steps to comments.
Compare to 100822.
Time: 15:40
Steps: ~385
*100824
Time: 16:51
Steps: 388
Steps: 388
* done with 25# barbell
Buy in:
5 min jump rope
Cash out:
25 min yoga
Yow! Pretty sore today.
Yow! Pretty sore today.
Friday, April 15, 2011
110415 CF Games Open 11.4
CrossFit Games Open 11.4
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
120 pound Overhead squat, 30 reps
10 Muscle-ups
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
120 pound Overhead squat, 30 reps
10 Muscle-ups
Score: 62
Buy in:
5 min jump rope
20 squats x 2
20 sit ups x 2
Buy in:
5 min jump rope
20 squats x 2
20 sit ups x 2
Strength:
Deadlift 3 x 5
185-205-225
Deadlift 3 x 5
185-205-225
Cash out:
100 DUs for time
Time: 4:04
Totally cooked after this one. Nauseous for a while afterwards.
100 DUs for time
Time: 4:04
Totally cooked after this one. Nauseous for a while afterwards.
Wednesday, April 13, 2011
110413 Press
Buy in:
5 min jump rope
20 sit ups x 2
10 dips x 2
20 squats x 2
10 45# good mornings x 2
20 sit ups x 2
10 dips x 2
20 squats x 2
10 45# good mornings x 2
WOD:
Press 2-2-2-2-2-2-2-2-2-2
Press 2-2-2-2-2-2-2-2-2-2
95-115-120-125-130-135-140(1, f)-135-135-135
Cash out:
Bench Press 3 x 5
135-155-175(3)
Bench Press 3 x 5
135-155-175(3)
Set @ 140 was a struggle to get 1. Complete failure on the 2nd. Scaled back to 135 after.
110412 Run 1600m/1200m/800m/400m
Buy in:
10 squats x 2
10 pull ups x 2
10 dips x 2
20 sit ups x 2
WOD:
Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters
Time: 23:01
Compare to 101129.
Time: 23:19
Skill:
10 pistol progression x 2
10 squats x 2
10 pull ups x 2
10 dips x 2
20 sit ups x 2
WOD:
Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters
Time: 23:01
Compare to 101129.
Time: 23:19
Skill:
10 pistol progression x 2
Monday, April 11, 2011
110411 Fight Gone Bad
Buy in:
5 min jump rope
Strength:
Back Squat 3 x 5
135 | 185 | 205
WOD:
Three rounds of:
Wall-ball, 12 pound ball, 10 ft target (Reps)
hang power clean, 75 pounds (Reps)
Box Jump, 20” box (Reps)
Push-press, 75 pounds (Reps)
Burpees (Reps)
Subbed HPC for SDLHP (shoulder)
Subbed Burpees for row
Score:
268
Compared to 100715
WOD:
Puppies
12# wallball
45# SDLHP
17” box jump
45# push press
Burpees
Score: 259
Improvement: +9
Felt great today.
5 min jump rope
Strength:
Back Squat 3 x 5
135 | 185 | 205
WOD:
Three rounds of:
Wall-ball, 12 pound ball, 10 ft target (Reps)
hang power clean, 75 pounds (Reps)
Box Jump, 20” box (Reps)
Push-press, 75 pounds (Reps)
Burpees (Reps)
Subbed HPC for SDLHP (shoulder)
Subbed Burpees for row
Score:
268
Compared to 100715
WOD:
Puppies
12# wallball
45# SDLHP
17” box jump
45# push press
Burpees
Score: 259
Improvement: +9
Felt great today.
Sunday, April 10, 2011
110409 "J.T."
Warm up:
5 min jump rope
20 squats x 2
20 sit ups x 2
Cash out:
Overhead squat
45# x 10
65# x 10
85# x 8
“J.T.”
Pack:
21-15-9 reps of:
Bridged push-ups
Box-assisted Ring dips
Push-ups
Time:
18:40
Notes:
-Brutal.
-Everything was broken.
-Completely gassed by the time I got to push ups.
-Fitness has taken a hit since taking time off for surgery.
-This week should be back to 100%.
Friday, April 8, 2011
110408 Squat Clean and Jerk - 2011 CrossFit Games Open Sectional Workout #3
Buy in:
5 min jump rope
Strength:
Deadlift 5 x 5
105 | 125 | 165 | 195 | 215
WOD:
Complete as many rounds and reps as possible in 5 minutes of:
165 pound Squat clean
165 pound Jerk
165 pound Squat clean
165 pound Jerk
Used 135#
Score: 13 rounds
*21 days post hernia-op. 4 more days and I can begin regular weight as per the doc.
Thursday, April 7, 2011
2011 Masters
Took a few rest days to attend the Tuesday practice round of the 2011 Masters. What an amazing place. The pictures below say it all.
I feel extremely fortunate to have attended this year. After 20 years of being in the lottery for tickets I finally got my opportunity this year. It was 2 days of 12+ hours on the road and 9 hours at one of the most exclusive clubs in the world, but I'd be lying if I said I wasn't happy to be back home with my family.
 |
| Directions |
 |
| The Board |
 |
| Butler Cabin |
 |
| Bridge to #13 fairway |
 |
| #13 |
 |
| Slocum unwinds |
 |
| Ernie Els |
 |
| Ben Crenshaw |
 |
| To the 12th green |
 |
| #12 |
I feel extremely fortunate to have attended this year. After 20 years of being in the lottery for tickets I finally got my opportunity this year. It was 2 days of 12+ hours on the road and 9 hours at one of the most exclusive clubs in the world, but I'd be lying if I said I wasn't happy to be back home with my family.
110407 Michael
“Michael”
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Run 800 meters
50 Back Extensions
50 Sit-ups
Post time to comments.
Buy in:
10 back squats x 2
10 pull ups x 2
10 dips x 2
Strength:
Back squat 5 x 5
95 | 115 | 135 | 155 | 175
Pack:
Three rounds for time of:
Run 800 meters
35 Back Extensions
35 Sit-ups
Run 800 meters
35 Back Extensions
35 Sit-ups
Time: 21:18
Cash out:
Handstand holds 2 @ :40
*20 days post hernia-op
*20 days post hernia-op
Sunday, April 3, 2011
110403 Muscle-ups
FRIDAY 110401
30 Muscle-ups for time
Post time to comments.
If you cannot do the muscle-ups do 120 pull-ups and 120 dips.
Puppies:
For time:
10 Muscle-ups
If you cannot do the muscle-ups do 40 beginner or assisted pull-ups and 40 bench dips or 20 squat muscle ups.
Buy in:
1 min run
WOD:
40 band(green) assisted MUs for time
Time: 12:10
Cash out:
45# overhead squats 3 x 10
Bench press 3 x 10 45 | 95 | 115
16 days post-surgery.
For time:
10 Muscle-ups
If you cannot do the muscle-ups do 40 beginner or assisted pull-ups and 40 bench dips or 20 squat muscle ups.
Buy in:
1 min run
WOD:
40 band(green) assisted MUs for time
Time: 12:10
Cash out:
45# overhead squats 3 x 10
Bench press 3 x 10 45 | 95 | 115
16 days post-surgery.
110402 CrossFit Games Open WOD #2
CrossFit Games Open 11.2
Complete as many rounds and reps as possible in 15 minutes of:
155 pound Deadlift, 9 reps
12 Push-ups
15 Box jumps, 24” box
155 pound Deadlift, 9 reps
12 Push-ups
15 Box jumps, 24” box
Paige Nutt 10 rounds + 9 deadlift (100lbs).
Post rounds and fractions of rounds completed to comments and/or register and submit your results as part of the CrossFit Games Open.
Post rounds and fractions of rounds completed to comments and/or register and submit your results as part of the CrossFit Games Open.
Warm up:
6 min jump rope
WOD:
95# DL x 9
12 push ups*
15 BJ, 21" plate stack
Score:
7 rounds + 9 DL
*did not release hands from floor
15 days post-surgery. Still easing into the WODs. Recovery has been great. Feeling stronger each day. Have to remember to not go too hard.
15 days post-surgery. Still easing into the WODs. Recovery has been great. Feeling stronger each day. Have to remember to not go too hard.
110401 Squats, Pullups, Ring Dips
Puppies
35 Squats
25 Ring rows
20 Push ups
25 Squats
15 Ring rows10 Push ups
15 Squats
10 Ring rows5 Push ups
Time: 5:37
First WOD, 2 weeks post-hernia surgery. Easing back into it. Felt good to sweat again. Doc advised to work up to regular training over the next 2 weeks.
35 Squats
25 Ring rows
20 Push ups
25 Squats
15 Ring rows10 Push ups
15 Squats
10 Ring rows5 Push ups
Time: 5:37
First WOD, 2 weeks post-hernia surgery. Easing back into it. Felt good to sweat again. Doc advised to work up to regular training over the next 2 weeks.
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