December 31, 2012 -- WOD #172

A) Work up to tallest box jump (40")

B) Work up to longest broad jump (7'10")

C) Team challenges (w/Aberi, Julia, Dono):
- Race against other team (Kyle, Teague, Boom, Jenna) in carrying objects back and forth (we lost by a few seconds)
- While first team does bear crawls up and back, second team does burpees until all of the other team's members finish the bear crawls (we won by a lot of burpees).

December 29, 2012 -- WOD #171

A) 4 rounds @ 100% intensity:
- 30 seconds DBU
- 4 hang power cleans, hold 10 seconds after fourth rep, x 4 sets (so 16 total) (max 105 lbs)
- Rest 90 seconds
NOTE: 5 burpees for each drop during power cleans -- I dropped 3 times

B) 4 rounds:
- 8 ring rows @ 20X1
- 15 hollow rocks

December 28, 2012 -- WOD #170

Tabata Mash-up -- 8 rounds:
- Pull-ups
- Push-ups
- Sit-ups
- Air squats

Total: 322 reps

December 26, 2012 -- WOD #169

@ home:
10 rounds, for time:
- 10 squats
- 10 push-ups
- 10 sit-ups
Time: 11:46

December 18, 2012 -- WOD #168

@ Crossfit Beyond, Albany, NY
"Whitten"
5 rounds, for time:
- 22 KBS (70 lbs rx, I did 55 lbs)
- 22 box jumps (24")
- 400 M run
- 22 burpees
- 22 wall balls (20 lbs)
Time: 44:56

December 17, 2012 -- WOD #167

@ Crossfit Beyond, Albany, NY
A) Snatch balances -- 4 rounds, 3 reps (max 115 lbs)
B) Tabata party -- 4 rounds:
- Pull-ups
- Push-ups
Total: 71 reps

December 15, 2012 -- WOD #166

"Deck of Death" -- partner WOD (w/Teague):
Each teammate pulls a card and performs number of reps/activity specified.  Face cards count as 10 (duh).  Only two aces in the deck (for some reason).  Keep going until all cards have been pulled from the deck.  Set-up is as follows:
2-4: burpee pull-up TTBs
5-7: strict pull-ups
8-9: row for calories
10: squats
J: KBS (55 lbs)
Q: sit-ups
K: push-ups
A: 15 burpees (both partners stop whatever they are doing and perform reps)

In order, my share was:
- 10 sit-ups, 8 calorie row, 5 strict pull-ups, 7 strict pull-ups, 3 burpee pull-up TTBs, 9 calorie row, 2 burpee pull-up TTBs, 9 calorie row, 10 push-ups, 6 pull-ups (started kipping at this point), 9 calorie row, 10 squats, 15 burpees, 3 burpee pull-up TTBs, 15 burpees, 10 KBS, 3 burpee pull-up TTBs, 6 pull-ups, 7 pull-ups, 10 KBS (I pulled a K but did KBS for whatever reason probably tired), 2 burpee pull-up TTBs, 10 squats, 10 sit-ups, 10 push-ups, 8 calorie row.

So, total (194 reps):
- 10 burpee pull-up TTBs
- 31 pull-ups (strict and kipped)
- 43 calorie row
- 20 squats
- 20 KBS
- 20 sit-ups
- 20 push-ups
- 30 burpees

December 14, 2012 -- WOD #165

A) In 12 minutes, work up to a tough snatch.  Concentrate on form and not shooting for a PR (max 95 lbs)

B) 5 sets, 4 reps @ 22X1 -- front squats (max 175 lbs)

December 13, 2012 -- WOD #164

A) 100 DBU -- 2:15

B) 3 rounds, for time:
- 10 walking lunges per leg
- 10 KB snatches per arm (35 lbs)
- 10 unbroken TTB

Time: 7:34

C) 1000k row -- 3:48.7

December 12, 2012 -- WOD #163

A) EMOM -- 12 minutes:
- 2 clean and jerks, add weight each minute (max 180 lbs [2 reps]; 185 lbs [1 rep])

B) 3 rounds.  Work as fast as possible:
- 20 seconds air squats;
- 20 seconds push-up burpees;
- 20 seconds bounding box jumps (20")
- 3 minutes rest

December 8, 2012 -- WOD #162

Saturday Gone Bad (w/Parker):
- Wall balls (20 lbs)
- KTE
- Push press (75 lbs)
- Rowing (for calories)
- Burpees
- Rest

P1 works for one minute while P2 rests. Each partner completes three rounds of all activities.

Total: 697 reps

December 7, 2012 -- WOD #161

A) In 10 minutes, work up to a tough single snatch grip deadlift (max 225 lbs)

B) For time -- 21-15-9:
- Deadlifts @ 65% of 1 RM (227.5 lbs)
- Strict pull-ups (subbed 9-6-3)

Time: 8:47

December 6, 2012 -- WOD #160

"Rahoi"
12 minute AMRAP
- 12 box jumps (24")
- 6 thrusters (95 lbs)
- 6 bar-facing burpees

Total: 5 rounds + 22 reps

Background on FBI Agent Gregory Rahoi is here.

December 5, 2012 -- WOD #159

Apparently, a 2011 Open WOD

10 minute AMRAP:
- 15 power snatches (75 lbs)
- 30 DBU

Total: 3 rounds, 32 reps

December 1, 2012 -- WOD #158

AMRAP -- 12 minutes:
- 3 HSPU (I subbed DB shoulder presses -- 50 lbs/arm)
- 7 KBS (55 lbs)
- 9 box jumps (30")

Total: 8 rounds + 1 rep

November 30, 2012 -- WOD #157

A) 10 minutes to build up to tough 2 rep hang squat snatch (95 lbs max -- could have gone higher but worked with lighter weight partner, so took it easy)

B) For time:
- 21-15-9 power snatches (95 lbs)/burpees

Time: 10:35

November 29, 2012 -- WOD #156

Airdyne evil:
- 4 sets, 20 seconds, all out; 2 minutes rest between each set.
- 2 sets, 40 seconds, all out; 2:30 rest between each set.
- 2 sets, 60 seconds, all out; 3 minutes rest each set

Total: 168 calories

November 28, 2012 -- WOD #155

"Aerobic Mixer" (this one burned). Timed:
250 M row
15 hang squat cleans (115 lbs)
15 pull-ups
250 M row
12 hang squat cleans
15 pull-ups
250 M row
9 hang squat cleans
15 pull-ups
250 M row

Time: 16:48

November 22, 2012

Saratoga Turkey Trot 5k:
Time: 24:30-ish (big ole crowd, not much running room for the first half-mile or so)

November 20, 2012 -- WOD #154

"Ups" and Ladders:
10-1 push-ups and 1-10 sit-ups;
1-10 push-ups and 10-1 sit-ups.
Time: 13:36

November 19, 2012 -- WOD #153

A) 5 rounds:
- 1 power clean, 3 push presses (max 175 lbs)
B) 3 side planks per side, 60 seconds per side, 1 minute rest after each round.

November 17, 2012 -- WOD #152

Partner WOD (w/Teague):
A) 3 min AMRAP x 2 sets (P1 works while P2 rests):
- 3 DB snatches per arm (50 lbs)
- 20 DBU
Total: 7 rounds + 16 reps

B) 3 min AMRAP x 2 sets (P1 works while P2 rests):
- 100 M row
- 10 push-ups
Total: 7 rounds + 82 M

C) TTB ladder (1-5 reps) x 3 sets (P1 and P2 trade 1, 1, 2, 2, etc.)

November 16, 2012 -- WOD #151

Buy-in -- 100 DBU

3 rounds, for time:
- 20 KBS (55 lbs)
- 20 burpees
Time: 7:46

Cash out -- 150 cals on airdyne (w/partners -- 50 cal each)
Time: 3:57

November 14, 2012 -- WOD #150

A) 3 rounds, 3 reps -- power cleans @ 13X1; 2 minute rest b/w rounds (max 175 lbs)

B) 3 rounds, for time:
- 10 DLs (225 lbs)
- 10 TTB
- 50 DBU

Time: 10:23

November 13, 2012 -- WOD #149

10 minute AMRAP:
- 1 push-up, 1 box jump (24")
- 2 push-ups, 2 box jumps
- 3 push-ups, etc.

Total: 13 rounds + 2 reps

November 12, 2012 -- WOD #148

A) In 10 minutes, build up to 80% of 1RM back squat for 5 rep sets (205 lbs)

B) 12 minute EMOM:
- 1st minute: 5 back squats @ 80% of 1RM (205 lbs)
- 2nd minute: AMRAP strict pull-ups @ 20X1 (18 total reps)

November 10, 2012 -- WOD #147

A) In 20 minutes, build up to a tough 1 rep power clean (max 190 lbs -- PR)

B) "Death by Burpees"
- Start with one burpee. Each minute, add one burpee. Continue until you can't complete the prescribed burpees within the minute.
Total: 13 rounds + 10 reps

November 9, 2012 -- WOD #146

Fight Gone Bad, Jr.!
2 rounds, for total reps, 1 minute per movement:
- Wall balls (20 lbs)
- Sumo deadlift high pulls (75 lbs)
- Box jumps (24")
- Push press (75 lbs)
- Rowing (for calories)
- Rest 1 minute

Total reps: 183

November 7, 2012 -- WOD #145

A) Deadlifts @ 90% of 1RM, EMOM for 10 minutes (300 lbs)

B) 21-15-9, for time:
- Wall balls (20 lbs)
- KBS (55 lbs)
- Burpees
Time: 7:21

November 6, 2012 -- WOD #144

A) 4 rounds:
- 2 weighted supinated pull-ups (max 25 lbs); rest 1 minute
- DB walking lunges, 10 per leg (max 55 lbs per arm); rest 2 minutes

B) 50 TTB for time
Time: 7:22

November 5, 2012 -- WOD #143

A) 4 rounds:
- 3 OHS @ 20X0 (max 135 lbs); rest 1 minute
- 3 dips/3 pull-ups; rest 3 minutes

B) 75 push-ups, for time -- PERFECT FORM IS A MUST
Time: 6:04

November 3, 2012 -- WOD #142

Partner WOD (w/D. Trout) -- each partner does half:
1000 M row
50 wall balls (over the pull-up bar)
40 medicine ball sit-up throws (20 lbs)
30 deadlifts (average body weight -- 205 lbs)
20 partner push-ups (push-ups at same time, low-five partner's hand, alternating L/R, on completion of each 'shup)
10 body blasters (burpee/pull-up/TTB)
20 partner push-ups
30 DL
40 med ball sit-ups
50 wall balls
1000 M row

Time: 24:20

November 2, 2012 -- WOD #141

5 rounds, for time:
- 30 bar jumps
- 10 power snatches (95/65 -- I did 85 lbs)

Time: 9:12

October 31, 2012 -- WOD #140

Crazy Halloween Double Monster Thing:
80 squats
80 DBU
60 sit-ups
60 DBU
40 box jumps (24")
40 DBU
20 KBS (70 lbs)
20 DBU
10 burpee pull-ups
10 DBU
Time: 20:49

October 30, 2012 -- WOD #139

A) 4 rounds:
- 4 front squats @ 20X1 (max 195 lbs -- that was my old 1RM); rest 30 seconds
- 8 bench DB rows (max 50 lbs); rest 2 minutes

B) 3 rounds:
- DB walking lunges (12 per leg; max 45 lbs)

October 29, 2012 -- WOD #138

4 rounds:
- 500 M row (reduce time each round);
- 10 unbroken push press from ground (increase weight each round).
- Rest same amount of time as it took to complete the previous round.

Rowing times: 1:55, 1:50, 1:44, 1:42
Push press weights: 85, 95, 105, 115

October 27, 2012 -- WOD #137

"Elizabeth"
21/15/9
Power cleans @ 135/95
Ring dips (subbed box dips b/c of stupid elbow pain)

Time: 9:11

October 26, 2012 -- WOD #136

5 Rounds:
- 4 back squats @ 21X1 (max 235 lbs); rest 30 seconds
- 2-3 L-shaped chin-ups

October 24, 2012 -- WOD #135

For time:
20 burpees
30 squat cleans (115 lbs)
20 burpees

Time: 10:45

October 23, 2012 -- WOD #134

A) 5 rounds, 2-3 shoulder presses @ 21X1 (max 130 lbs for 2 reps)

B) For time:
- 50 Turkish get-ups (25 per arm alternating 5 reps per arm) (35 lbs)

Time: 14:00

October 22, 2012 -- WOD #133

10 rounds, for time:
- 10 pull-ups (modified to 5)
- 10 push-ups
- 10 sit-ups
- 10 KBS (55 lbs)

Time: 21:25

October 18, 2012

WOD # 132:

A) 7 minute AMRAP:
- 300 M row
- 200 M run

Total: 3 rounds
Rest 4 minutes

B) 7 minute AMRAP:
- 7 wall balls (20 lbs)
- 7 burpees
- 7 KBS (55 lbs)

Total: 4 rounds + 14 reps

October 17, 2012

WOD #131:
5 rounds:
- 5 thrusters (w/DB -- max 110 lbs); rest 10 seconds
- 10 burpees AFAP; rest 3 minutes

October 13, 2012

WOD #130:
Partner WOD (w/Dono).  Each team completes 6 rounds of each activity (3 rounds each).  P2 rests while P1 works, and vice versa.  One minute AMRAP for each activity:
- Box jumps (24").  Team total:  145
- Push press (75 lbs).  Team total:  144
- Run 200 M, then AMRAP burpees with any remaining time.  Team total: 17 burpees (NOTE: final two runs were reduced to 100 M because people weren't finishing the 200 M with any time to spare for burpees).

Total reps: 306

October 11, 2012

WOD #129:
A) 5 rounds:
- 2 deadlifts @ 21X1 (max 325 lbs); rest 90 seconds b/w each round

B) 4 rounds, for time:
- 10 KBS (53 lbs)
- 30 DBU

Time: 4:17

October 9, 2012

WOD #128:
A) In 12 minutes, work up to one tough squat snatch (doesn't have to be a PR) (max 110 lbs -- PR)

B) 12 minute AMRAP:
- 5 squat snatches (75 lbs)
- 7 TTB
- 30 bar jumps

Total: 5 rounds + 22 reps

October 8, 2012

WOD #127:
Partner WOD w/Teague
Rowing/push-up endurance (basically, P1 starts with rowing while P2 rests.  P2 may start rowing as soon as P1 finishes and moves on to push-ups.  P2 may not pass P1 at any point during the workout.  Teague was P1 and started the set for us):
- 1000 M row, 15 push-ups
- 750 M row, 20 push-ups
- 500 M row, 25 push-ups
- 250 M row, 30 push-ups

Time: 22:54

October 6, 2012

WOD #126:
Timed "partner" workout (sort of. I mean, yes, you have a partner, but it's basically everyone does everything straight through with no rest).  Accordingly, I did 5 rounds of this (not Rx):
- 20 wall balls (14 lbs)
- 15 sit-ups
- 5 pull-ups
- 400 M run

Time: 20:07

October 5, 2012

WOD #125:
A) 5 rounds:
- 4 DB sitting shoulder press @ 20X0 (max 55 lbs)
- 8 DB walking lunges (per leg) (max 50 lbs -- PR)

B) For time:
- 20 push-up burpees
- 20 KBS (55 lbs)
- 20 push-up burpees

Time: 3:41

October 3, 2012

WOD #124:
"Double Over/Double Under":
For time:
50 DBU
10 burpees
40 DBU
10 burpees
30 DBU
10 burpees
20 DBU
10 burpees
10 DBU
10 burpees

Time: 8:47

October 2, 2012

WOD #123:
MAP (Maximum Aerobic Power) 10/5 x 3
1st round -- 10 minutes @ 90%
- Row 250 M
- 7 KBS (55 lbs)
- 10 walking lunges
- 10 DBU
Total: 4 rounds + 122 M

Rest 5 min

2nd round -- 10 minutes @ 90%
- 15 cals Airdyne
- 4 wall walk-ups
- 5 pull-ups
Total: 3 rounds + 17 reps

Rest 5 min

3rd round -- 10 minutes @ 90%
- Run 200 M
- 5 24" box step-ups
- 5 burpees
- 5 TTB
Total: 3 rounds (NOTE: both calves stopped working about 50 M into first run so this was not even close to 90% effort)

October 1, 2012

WOD #122:
5 rounds; rest 90 seconds between each activity:
- 5 OHS @ 31X1 (max 105 lbs -- PR)
- 10 TTB

September 28, 2012

WOD #121:
A) 5 rounds:
- 8 (each leg) box step-ups w/barbell (max 105 lbs -- NOTE: could have done much, much more); rest 90 seconds
- 3 strict pull-ups; rest 90 seconds

B) 3 rounds
- 15 KBS (55 lbs)

September 27, 2012

WOD #120:
A) 5 rounds bench press -- 3-4 reps @ 20X1, add weight each round (max 195 lbs -- PR)

B) Row 1K for time (3:18.5 -- PR)

September 26, 2012

WOD #119:
A) In 15 minutes, work up to a tough clean and jerk (max 180 lbs -- PR)
B) 800 M run, 3 rounds, rest equal to each time between each round:
- 3:27
- 3:14
- 3:16

September 23, 2012

Half marathon day!
13.1 miles -- 1:45:05 (8:01/mile)

Missed my sub-1:45 goal by just a few seconds, but still cut 4:03 off my PR from April 29, 2012.

September 20, 2012

Half marathon training (last day!):
3 miles -- 22:51 (7:36/mile)

September 18, 2012

Half marathon training:
3.32 miles -- 25:42 (7:44/mile)

September 16, 2012

TriathaWOD #118!
4-person team w/Dave D., Mary C., Georgianne F.
A) 10 min AMRAP, alternating w/male partner (each partner performs half of all reps):
- 20 KTE
- 40 sit-ups
- 60 KBS (53 lbs)
- 80 squats
- 100 jump ropes

B) 5 mile run (each team member runs 1.25 miles)

C) 10 min AMRAP; one partner at each of the four stations, switching off once the rower completes his/her set:
- 250 M row
- Rest
- Burpees
- Wall balls (20 lbs/14 lbs)

Result: 7th or 8th out of 9 or 10 teams, I don't really know.  It was fun.

September 13, 2012

WOD #117:
5 rounds (25 minute cap):
30 DBU
10 split squats
30 DBU
10 cal rowing
30 DBU
10 burpees

Completed: 10 burpees short of 4 rounds

September 12, 2012

WOD #116:
A) In 12 minutes, work up to one tough power clean and jerk (max 160 lbs -- PR for both power clean/clean and jerk)

B) 10 minute AMRAP -- power clean and jerk @ 80% of 1 RM (128 lbs)
Total: 38 reps

September 11, 2012

WOD #115:
5 minute AMRAP:
- 5 KBS (52 lbs)
- 5 burpees
Total: 8 rounds, 1 rep

-- Rest 5 minutes --

5 minute AMRAP:
- 10 DBU
- 10 sit-ups
Total: 6 rounds, 12 reps

Bonus post-WOD fun!
- 1.1 mile run (not timed)

September 10, 2012

Half marathon training:
3 miles -- 23:11 (7:43/mile)

September 7, 2012

WOD #114:
"Ladder Up/Ladder Down" (timed -- Rx 115/85)
1 power clean --> 10 push press
2 power clean --> 9 push press
and so forth until
10 power clean --> 1 push press

Time: 10:34 (@ 95 lbs)

September 5, 2012

WOD #113:
A) Work up to tough 2 rep deadlift (max 310 lbs)

B) Partner workout (w/Boom and Trout); two partners work while third rests.  Finish each round of sets before moving to next activity.  Each partner will complete 3 sets of each activity:
- 3 sets, 15 reps -- GHD sit-ups
- 3 sets, 25 reps -- KBS (45 lbs)
- 3 sets, 25 reps -- burpees

August 31, 2012

Half marathon training:
4.05 miles -- 31:15 (7:43/mile)

August 30, 2012

Half marathon training:
6.06 miles -- 48:31 (8:00/mile)

August 29, 2012

WOD #112:
For time:
1000 M row
25 DBUs
750 M row
50 DBUs
500 M row
75 DBUs
250 M row
100 DBUs
Time: 23:20

August 28, 2012

WOD #111:
A) Practice split jerk technique for 10 minutes

B) 5 rounds:
- 6 bar weighted lunges (back squat position, basically) per leg @ 20X1 (max 135 lbs); rest 90 seconds
- 6 seated DB shoulder press @ 30X0 (max 50 lbs); rest 90 seconds

August 27, 2012

WOD #110:
20 minutes of the following:
Odd minutes -- 5 DL @ approx. 75% of 1 RM (255 lbs)
Even minutes -- AMRAP pull-ups, alternate grip each time (3-4 each round)

August 26, 2012

Half marathon training:
11 miles -- 1:29:24 (8:08/mile)

August 24, 2012

Half marathon training:
4 miles -- 30:11 (7:33/mile)

August 23, 2012

Half marathon training:
5.02 miles -- 39:22 (7:50/mile)

August 22, 2012

WOD #109:
"Jackie"
- 1000 M row;
- 50 thrusters (45 lbs)
- 30 pull-ups

Time: 11:06

NOTE: first time at Rx.

August 21, 2012

WOD #108:
A) In 10 minutes, work up to one tough push jerk (max 165 lbs -- PR)

B) Running/push-ups, for time:
- 400 M, 15 push-ups, 30 seconds rest;
- 400 M, 20 push-ups, 60 seconds rest;
- 400 M, 25 push-ups, 90 seconds rest;
- 400 M, 30 push-ups

Time: 12:07

Late weigh-in:  204.6 (-1.2 lbs)

August 20, 2012

WOD #107:
A) Power clean -- 3 reps every minute for 10 minutes (@ 80% of 1RM) (135 lbs)
NOTE: Probably could have gone higher, but I don't have a 1RM power clean yet.

B) OHS -- 4 sets x 6 reps, 90 seconds rest between sets, NO FAILURES (max 95 lbs)

August 19, 2012

Half marathon training:
10.02 miles -- 1:22:41 (8:15/mile)
NOTE:  I ran this at a pretty comfortable pace, so I'm feeling confident that I'll be able to shave a bit off of the per-mile pace with race day adrenaline.  In any case, happy with the result for today.

August 17, 2012

WOD #106:
A) 5 rounds; 1:30 rest between each activity:
- 1 shoulder press.2 push press (max 135 lbs)
- 2.2 weighted supinated pull-ups (max 25 lbs)

B) Run 400 M + 5 burpees -- 5 rounds, rest between each set, make each set faster than the previous set:
- Round 1: 1:44 (2:16 rest)
- Round 2: 1:42 (2:18 rest)
- Round 3: 1:38 (2:22 rest)
- Round 4: 1:34 (2:26 rest)
- Round 5: 1:29

August 16, 2012

WOD #105:
5 rounds, for total reps + calories @ 100%; rest 3 minutes between rounds:
- 30 seconds rowing
- 20 seconds burpees

Total: 113 reps + calories

August 14, 2012

Half marathon training:
3.02 miles -- 23:25 (7:45/mile)
Weigh-in: 205.8 (no gain/loss)

WOD #104:
Ladder (for time):
- Start with 30 DBU;
- Then, do 10 squat snatches (65 lbs);
- Alternate these activities, doing 1 fewer snatch each round until you reach 1 squat snatch.

Time: 21:42

August 13, 2012

WOD #103:
A) 4 sets of 7 reps -- deadlifts; rest 2 minutes between each set (max 265 lbs)

B) Tabata mash-up -- 8 rounds:
- Push-ups
- Box jumps (24")

Total reps: 154

August 12, 2012

Half marathon training:
8.04 miles -- 1:08:31 (8:31/mile)
NOTE: Hilly course probably slowed me a bit, but I finished without any breaks, so I'm happy.

August 10, 2012

NOTE: Today's 3 mile training run for the half marathon was canceled due to . . .

WOD #102:
"FILTHY 50"
- 50 box jumps (24")
- 50 jumping pull-ups
- 50 KBS (35 lbs)
- 50 walking lunges
- 50 KTE
- 50 push press (45 lbs)
- 50 good mornings (45 lbs)
- 50 wall balls (20 lbs)
- 50 burpees
- 50 DBU

Time: 33:30 (PR)

August 9, 2012

Half marathon training:
5.02 miles -- 42:03 (8:23/mile)
NOTE:  My legs are still not quite at full function from the Monday WOD -- that was a LOT of weight to move around.  So while I'm not happy with today's time, I was happy that I ran the entire route without any stops.

WOD #101:
A) 4 sets, 1:30 rest between each set:
- 4 reps push press (max 155 lbs)
- AMRAP strict pull-ups, start with wide grip and move in each round (max 4)

B) 10 minute AMRAP:
- 15 DBU, 1 burpee; 15 DBU, 2 burpees; 15 DBU, 3 burpees, etc.

Total: 10 rounds + 6 DBU

August 7, 2012

Half marathon training:
3.02 miles -- 24:32 (8:07/mile)
Weigh-in: 205.8 (-2.2)

WOD #100:
10 rounds for time:
- 4 burpees
- 6 KBS (55 lbs)
- 8 wall balls (20 lbs)

12:03

August 6, 2012

WOD #99:
15/12/9/6/3, for time:
- Back squats (first two sets at 205, last three at 185)
- DB shoulder press (45 lbs per hand)
16:30

August 4, 2012

Half marathon training:
4.76 miles -- 38:22 (8:04/mile)

NOTE: was supposed to do 6 miles today, but a combination of heat, humidity, and dehydration contributed to some heavy legs and lightheadedness.  Will do better for next week's long run.

August 2, 2012

Half marathon training:
4 miles -- 32:28 (8:07/mile)

WOD #98:
A) 1 power snatch per minute for 12 minutes; add weight after reps 4 and 8 (max 125 lbs)

B) 4 rounds, 1:30 rest between each round:
- 8 OHS @ 22X1 (85 lbs)
- 15 CTB pull-ups (blue/red band -- need to work on these)

August 1, 2012

WOD #97:
Running, 5 minutes rest between each run:
- 1.2 miles @ 80% (7:54 - PR)
- 800 M @ 90% (3:18)
- 400 M @ 100% (1:12)
- 400 M @ 100% (1:10)

July 31, 2012

Half marathon training:
3 miles -- 23:40 (7:53/mile)
Weigh-in:  208 (+1.8)

WOD #96:
A) 4 sets x 3 reps -- shoulder press @ 11X1, rest 3 minutes between sets (max 125)

B) For time, all out -- 3 sets:
- 10 deadlifts (225)
- 10 box jumps (24")

4:08 (@ RX)

July 30, 2012

WOD #95:
- Squat clean + split jerk -- 10 total reps, rest 1:30 between each rep (max 165 lbs -- PRs for both squat clean and split jerk, I think)

July 29, 2012

Half marathon training:
5.02 miles -- 41:17 (8:13/mile)

July 27, 2012

WOD #94:
"Lucky Sevens":
7 rounds for time:
- 7 box jumps (24")
- 7 burpees
- 7 KBS (55 lbs)
8:50

July 25, 2012

WOD #93:
5 rounds:
A1) 4 reps -- Romanian deadlifts @ 40X1 (max 250 lbs); rest 90 seconds
A2) 4 reps -- weighted supinated pull-ups (ma 20 lbs); rest 90 seconds

B) 5 rounds for time:
- 60 seconds DBU
- 8 strict TTB (or as high as you can go w/out kipping)

10:02

July 24, 2012

Half marathon training:
3 miles -- 24:33 (8:11 pace); weigh-in:  206.2 (down .8)

WOD #92:
"Movin'" -- perform @85%; 5 minutes per round, rest 2 minutes between rounds:
Round 1:
- 10 KBS (45 lbs)
- 200 M Row
- 25 DBU
Total: 2 rounds + 10 KBS + 172 M

Round 2:
- 3 burpees
- 5 wall balls (20 lbs)
- 7 box jumps (24")
Total: 5 rounds + 3 burpees

Round 3:
- 3 DB snatches per arm (45 lbs)
- 10 jumping switch lunges
- 100 M run
Total: 4 rounds +  DB snatches + 10 jumping switch lunges + 15 M

Round 4:
- 3 burpees
- 5 pull-ups (NOTE: first day all kipping pull-ups)
- 100 M run
Total: 3 rounds + 8 reps + 70 M
 

July 23, 2012

WOD #91:
"Grace" -- 30 ground-to-overhead (clean and jerks) for time (@ 115 lbs) -- 5:04

July 22, 2012

Half marathon training:
4 miles -- 32:27 (8:07 pace)

July 21, 2012

Half marathon training:
5k -- 23:30 (timed PR) (7:35 pace)

July 20, 2012

WOD #90:
A) 5 rounds of squat snatch -- 1.1.1 clusters, 10 seconds rest between reps, 2 minutes rest between sets (max 85 lbs)

B) 10 minute team AMRAP (w/Anthony); alternate while partner rests:
- 10 power snatches (75 lbs)
- 10 burpees

Team total -- 6 rounds + 6 reps (my total -- 3 rounds + 6 reps)

July 19, 2012

Half marathon training:
3.04 miles -- 23:49 (7:50/mile pace)

July 18, 2012

WOD #89:

A) In 20 minutes, work up to 1 rep max back squat (250 lbs -- PR)

B) 4 rounds at moderate effort -- 90 seconds per station, 30 seconds rest:
- Rowing for calories (total 126 calories)
- 24" box jumps (total 93)
- Alternate: plank/side planks

July 17, 2012

NOTE: Half marathon training started this morning, so that will be included while that is going on.  Additionally, I'm tracking my weight with the addition of running to the mix.  That said . . .

Morning run -- 3.04 miles in 24:34 (8:05 pace)
Weigh-in: 207.0

Team WOD #88 (w/Scotty Boom):
10 rounds for time:
- 10 Thrusters (85 lbs)
- 10 push-ups
- 400 M run

Essentially, P1 starts with thrusters while P2 rests, then P2 does push-ups while P1 rests, then P1 runs while P2 rests, then back to thrusters by P2 while P1 rests, etc.  Each partner ends up performing 50 thrusters, 50 push-ups, and 2000 M running.

25:41

July 16, 2012

WOD #87:

A) In 15 minutes, work up to 1 rep max deadlift -- (335 lbs -- PR)

B) In 8 minutes, work up to 1 rep max weighted pull-up -- (+30 lbs)

C) Teams of 3 -- 8 minutes rowing (w/Gen and Lisa) -- 1995 M

July 13, 2012

WOD #86:
A) Work up to one rep max on shoulder press (max 145 lbs -- PR)

B) For time:
- 1000M row
- 20 burpees
- 15 DB snatches (each arm) (40 lbs)
- 20 burpees
- 1000M row

13:21

July 12, 2012

WOD #85:
A) 3 sets x 4 reps -- hang power cleans @ 90%, no failures (max 145 lbs); rest 2 minutes

B1) 4 sets x 3 reps -- deadlifts @ 20X1 (max 285 lbs); rest 2 minutes
B2) 4 sets x 2.2 rep clusters -- pronated pull-ups; max 10 seconds rest b/w clusters, rest 2 minutes

C) 3 sets x 60 seconds -- Airdyne; rest 3 minutes (107 calories)

July 11, 2012

WOD #84:
A1) 3 reps x 4 sets -- back squats @ 20X1 (max 230 lbs); rest 2 minutes
A2) 5 reps x 4 sets -- ring rows @ 30X1; rest 2 minutes

B) 15 unbroken reps x 3 sets -- front squats @ 10X0 (95 lbs); rest 1:30

C) 15 unbroken reps x 3 sets -- ring push-ups; rest as needed

D) 20 minute run @60%

July 10, 2012

WOD #83:
All @ 85%; rest 3 minutes between each round:
A) 6 minutes:
- Row 200M
- 10 wall balls at 10' (20 lbs)
- 3 ring dips

3 Rounds + 200M

B) 6 minutes:
- 3 jumping C2B pull-ups
- 6 push-ups
- 30 DBU

3 Rounds + 3 C2Bs

C) 6 minutes:
- 10 calories on Airdyne
- 10 KBS (45 lbs)
- 5 toes-to-bar (first TTB!)

3 Rounds + 6 calories

D) 6 minutes:
- 3 DB snatch per arm (35 lbs)
- 5 burpees
- 7 box jumps (step down) (24")

4 Rounds + 6 DB snatches

July 9, 2012

WOD #82:
With a partner (Brian Donovan):
A) 6 minute AMRAP:
- Chest-to-bar pull-up ladders - from 3-5 (Alternating w/partner: Me - 3, Dono - 3, Me - 4, Dono - 4, Me - 5, Dono - 5, repeat eternally)
- Me (w/red band): 2 ladders of 3-5, 1 ladder of 1-3, plus 3 reps (so 33 reps for me)
Rest 3 minutes

B) 5 minute AMRAP:
- Front rack KB carries for 75 feet (40 lbs each arm)
- Me: 8 rounds
 Rest 2 minutes

C) 4 minute AMRAP:
- 50 DBU
- Row for calories
Me: 60 DBU + 21 Calories (81 total "reps")

July 7, 2012

WOD #81:
The "Fuck You 300":
- 10 minute AMRAP for calories on Airdyne, with teammate (Kevin Parker)

Total: 323 calories

July 6, 2012

WOD #80:
A) In 15 minutes, work up to 1 rep max -- hang snatch (95 lb)

B) 5 sets of clusters:
- 1.1.1 pronated chin-ups
- 1.1.1 dips
- Rest 1 minute

C) 5 sets x 20 unbroken wall balls (20 lb)

July 5, 2012

WOD #79:
A1) 4 sets x 3 reps -- back squats @ 30X1 (max 215 lbs); rest 2 minutes
A2) 4 sets x 4 reps -- seated DB shoulder press @ 31X1 (max 55 lbs per arm); rest 2 minutes

B) 9 minute AMRAP -- team workout (w/Trout and Anthony):
- 30 seconds Airdyne (for calories)
- 30 seconds plank
- 30 seconds 24" box jumps

(Approx 130-140 reps + calories)

July 3, 2012

WOD #78:
A1) 4 sets x 4 reps -- deadlifts @ 30X1 (max 255 lbs)
Rest 2 minutes
A2) 4 sets x 3 reps -- supinated chin-ups @ 30X1
Rest 2 minutes

B1) 3 sets x 8 each leg -- DB walking lunges @ 10X1 (max 45 lbs each arm)
Rest 1 minute
B2) 3 sets @ max hold -- hanging L (max 20 seconds)
Rest 1 minute

C) 10 minute AMRAP -- DBU (153)

June 28, 2012

WOD #77:
A1) 4 sets x 5 reps -- close grip bench press at 30X1 (max 180 lb); rest 2:00
A2) 4 sets x 6 reps -- deadlifts at 30X1 (max 245 lb)
B) 3K row, with partner (Kevin Parker)
- We alternated 250 M row, each with 6 sets
Team time 10:20.6

June 27, 2012

WOD #76:
NOTE: Test night, for coaches to set baselines
A1) 4 sets x 8 reps -- DB split squat at 30X0 (max 35 lb per arm); 1:30 rest
A2) 4 sets x 8 reps -- DB sitting shoulder press at 30X1 (max 40 lb per arm); 1:30 rest

B) All out, for time:
- 250 M row
- 25 burpees
- 15 KBS (55 lb)
- 25 burpees
- 250 M row

6:34

June 26, 2012

WOD #75:
- 7 minute AMRAP, start at 3 reps each, add 3 reps each round:
     - Thrusters (100 lb) (Rx)
     - Pull-ups (red band)

59 total reps

June 22, 2012

WOD #74:
A) 4 sets x 4-6 reps -- close grip bench press (170 lb)

B) "Annie" -- 50/40/30/20/10:
     - DBU
     - Sit-ups

13:40 (@ Rx)

June 20, 2012

WOD #73:
A) 5 sets -- 1 power clean and 2 squat cleans (135 lb)

B) 12 minute AMRAP:
- 10 DB push press (30 lb each arm)
- Farmer carries (30 lb each arm)
- 10 Russian twists (each side, 15 lb slamball)

5 rounds completed plus 8 reps

June 19, 2012

WOD #72:
A) 3 touch-n-go power snatches per minute for 8 minutes (95 lb)

B) 5 sets, 2:30 per set, take balance to rest (advanced Rx):
- 400 M run
- 10 burpees

12:23

June 15, 2012

WOD #71:
A) 3 sets all out, 2 minutes rest between each set, for time:
- 5 touch-n-go deadlifts (245 lb)
- 200 M row

7:14

B) 3 sets all out, 2 minutes rest between each set, for time:
- 5 touch-n-go clean and jerks (125 lb)
- 200 M run

9:00

June 14, 2012

WOD #70:
A) 4 sets x 6-8 reps -- overhead squats at 20X1 (100 lb)

B) 21/15/9:
- OHS (65 lb)
- KTE
- Box jumps (24")

June 12, 2012

WOD #69:
"Angie" (divided into sets of 10):
- 100 pull-ups (50 blue band/50 blue and red bands)
- 100 push-ups
- 100 sit-ups
- 100 squats

21:40

June 11, 2012

WOD #68:
A) 1 power clean every 30 seconds for 10 minutes (125 lb)

B) 3 sets at high effort:
- 1 minute of box jumps
- 1 minute of pull-ups and burpees (30 seconds each)
- 1 minute rowing (for calories)

160 total reps

June 10, 2012

WOD #67:
A) 5 sets x 5 reps -- front squats @ 80% (165 lb)

B) 12 minute AMRAP -- start at 2 each, add 2 per round:
- Tall box jumps (approx 28")
- Push-ups with DBs
- DB push press (30 lb each arm)
- Leg lifts (from ground)

12 rounds completed plus 52 reps (220 reps)

June 8, 2012

WOD #66:
5 rounds, for time:
- 10 back squats (165 lb)
- 15 KTE
- 50 step-ups

14:35

June 7, 2012

WOD #65:
A1) 3 sets x 1.1.1.1.1 -- deadlift clusters (225 lb)
A2) 10 ring rows

B) 4 sets
     - 25 unbroken wall balls (20 lb)
     - 45 second side planks (each side)

June 6, 2012

WOD #64:
A) 6 sets x 1 power clean + 2 split jerks (105 lb)

B) 8 minute AMRAP
     - HSPU to failure (modified)
     - 20 DBU

June 4, 2012

WOD #63:
- 12 minute AMRAP (start rounds of 1+1, add 1 rep each round):
     - Power snatches (95 lb)
     - Pull-ups (red band)

7 rounds completed, plus 9 reps

10 minutes rest

- 10 minute AMRAP:
     - 10 walking lunges (w/45 lb plate overhead)
     - 30 DBU
     - 10 burpees

4 rounds completed

June 2, 2012

WOD #62:
For time:
- 15/12/9/6/3
     - DB thrusters (20 lb each hand)
     - Box jumps (24")

3 minutes rest

- 15/12/9/6/3
     - KBS (45 lb)
     - Sit-ups
     - Push-ups

3 minutes rest

- 10 --> 1
     - Squats
     - 2 pull-ups after each round (blue band)

20:30

May 31, 2012

WOD #61:
A) 3 sets x 1.1.1.1 -- power cleans/split jerks (95 lb)

B) 12 minute AMRAP:
- 30 bar jumps
- 7 deadlifts @50% (185 lb)
- 7 KTE

6 rounds completed plus 30 reps

May 30, 2012

WOD #60:
A1) 4 sets of 2 supinated chin-ups (max + 7.5 lbs)
A2) 4 sets of 8 back squats (165 lb)

B) 3K row (11:23.6)

May 29, 2012

WOD #59:
- 3 sets all out, for time:
     - 5 power snatches (95 lb)
     - 150 M row

6:40

- 3 sets, fast and ??, for time:
     - 5 squat cleans (95 lb)
     - 30 seconds burpees

6:00

May 24, 2012

WOD #58 (oops forgot to write most of it down):

A) 2X max shoulder press (125 lb)

May 23, 2012

WOD #57:
A) 4 sets x 8-10 back squats (max 175 lb)

B1) 3 rounds, 45 seconds per round -- push-up AMRAP
B2) 3 rounds, 45 seconds per round -- KTE AMRAP (or stop at 20)

May 21, 2012

WOD #56:
"Helen"
- 3 rounds for time:
     - 400 M row
     - 21 KBS (55 lb)
     - 12 pull-ups (blue band)

13:19

May 17, 2012

WOD #55:
A1) 8-10 deadlifts at 10X0 (max 215 lb)
A2) 3-4 dips at 20X1

B) Burpee box jumps, add 1 per minute until failure (8 rounds, 24" box)

May 16, 2012

WOD #54:
"Jackie"
- 1K row
- 50 thrusters (45 lb)
- 30 pull-ups (17 blue band; 13 red and blue bands)

10:30

May 15, 2012

WOD #53:
A) Shoulder press -- one rep max (135 lb)

B) 8 minute AMRAP
- 8 touch-n-go power clean (95 lb) (Rx)
- 45 step-ups

6 rounds completed, plus 4 reps

May 10, 2012

WOD #52:
For time:
- 1500 M row (5:22)
- 15/12/9/6
     - Push press (75 lb)
     - KTE
- 1500 M row (6:08)

Total 30:38 (including rest periods)

May 9, 2012

WOD #51:
A) 4 sets x 1.1 reps -- push jerk/split jerk (115 lb)

B1) 12-14 back squats at 20X1
B2) 5 negative pull-ups at 20X1, 4 seconds each

May 7, 2012

WOD #50:
"Diane" -- 21/15/9:
- Deadlift (185)
- HSPU (modified)

May 4, 2012

WOD #49:
A) 4 sets x 10 reps -- front squats (max 135 lb)

B) 3 x each side -- side plank max hold

C) 3 x 800 M run, take equivalent rest b/w each run

April 25, 2012

WOD #48:
A1) 4/3/2 front squats (195 max)
A2) 1 minute max reps -- clapping push-ups

April 23, 2012

WOD #47:
A) 3 sets x 3 reps -- split jerk (45 lb)

B1) 4 sets x 8 reps -- shoulder press (40 lb DB each arm)
B2) 4 sets -- 250 M row @ max effort (51 sec/48.7 sec/47.4 sec/45.1 sec)

April 20, 2012

WOD #46:
Ladder workout:
10-1 pull-ups (blue and red bands)
1-10 front squats (95 lb)

April 19, 2012

WOD #45:
3 rounds, for time:
- 10 box jumps (24")
- 10 clean and jerk (85 lb)
- 10 ring push-ups

8:16

April 18, 2012

WOD #44:
- 4 sets x 2 reps -- squat cleans (75 lb)
- 3 sets x 10 reps -- shoulder press (85 lb)
- 10 minute AMRAP:
     - 360 jump ropes
     - 60 step-ups
     - 93 KBS (35 lb)

April 16, 2012

WOD #43:
- 3 sets x 4 x 4 -- front squats (155 lb)
- Ring rows
- 3 sets x 12 each leg -- weighted walking lunges (35 lb)
- 800 M run

April 13, 2012

WOD #42:
A1) 4 sets x 10 each leg -- walking DB lunges (30 lb)
A2) 4 sets x 12 reps -- back extensions

B1) 3 sets x 10 each arm -- bench DB rows (30 lb)
B2) 3 sets x 10 each arm -- bicep curls, 5 seconds down each rep (20 lb)

April 11, 2012

WOD #41:
A1) 3 sets x 6-8 reps Romanian deadlifts at 40X1 (max 155 lb)
A2) 3 sets x 6 ring rows

B) 3 sets x 10 GHD sit-ups

April 9, 2012

WOD #40:
A1) 4 sets x 3 front squats, 10 seconds rest (max 185 lb)
A2) Ring rows -- build to vertical

B1) 3 sets x 15 each leg Russian DBs (20 lb)
     - NOTE: I think these were split squats
B2) 3 sets x 30 seconds V-hold (???)

April 7, 2012

Team WOD #39:
- 4 rounds, 1 minute each:
     - Air squats
     - 24" box jumps
     - KBS (45 lb)
     - Tire flips

293 reps

April 6, 2012

WOD #38:
A) 5 rounds, for time:
- 500 M row
- 15 KBS (35 lb)

14:21

B) Tabata, 6 rounds:
- Air squats
- Sit-ups

179 reps

April 4, 2012

WOD #37:
A) Deadlift 5/4/3/2 (max 285 lb)

B) Standing triple jumps (24.5 feet)

C) DBU (2)

April 2, 2012

WOD #36:
A) Work to 1 rep max on back squat (220 lb)

B) AMRAP 2 sets:
- Back squats @ 85% (185 lb)
- Ring rows

30 reps total

March 26, 2012

WOD #35 (WOD #34 was on my birthday, but I have no record of what exactly we did.  It was Open WOD 12.5; that much I know):
A1) 4 sets of 3-5 ring rows -- 30X1
A2) 5/4/3/2 Front squats (max 175 lb)

B1) 3 x 10 back extensions
B2) 3 x 10 leg raises (w/15 lb)

March 21, 2012

WOD #33:
5 sets, for time:
- 5 hang power snatches (85 lb)
- 5 pull-ups (blue band)
- 5 burpees

8:09

March 19, 2012

WOD #32:
A) 3 sets x 4 reps Hang power clean, no drops (115 lb)

B) KBS 3 sets x 21 reps (45 lb)

C) Run 1 mile (8:02)

March 16, 2012

WOD #31:
CrossFit Open WOD 12.4
- Completed 120 wall balls

March 14, 2012

WOD #30:
4 sets:
A1) 3 negative weight pull-ups
A2) 60 second side planks (each side)

B) 2K row (7:22)

March 12, 2012

WOD #29:
A1) Deadlifts (3x3x3) x 4 sets (max 230)
A2) HSPU

B) AMRAP -- 4 minutes jump ropes

C) 100 air squats for time (2:23? - I lost count)

March 9, 2012

WOD #28:
CrossFit Open WOD 12.3:
18 minute AMRAP:
- 15 box jumps (20")
- 12 push press (85 lb)
- 9 KTE

6 rounds completed plus 16 reps

March 7, 2012

WOD #27:
"Cindy" -- 20 minute AMRAP:
- 5 pull-ups (blue and red bands)
- 10 push-ups
- 15 squats

10 rounds completed plus 15 reps

March 5, 2012

WOD #26:
A) Romanian deadlifts, 3 sets x 5 (max 115 lb)
B) 3 rounds, for time:
- 15 push press (65 lb)
- 15 box jumps (20")
- 15 hollow rocks

5:47

C) Hold side plank for max on each side

March 2, 2012

WOD #25:
CrossFit Open WOD 12.2:
- 30 snatches (75 lb)
- 15 snatches (85 lb)

February 29, 2012

WOD #24:
Tabata -- 4 sets, 2 intervals each
- Pull-ups
- Dips
- Sit-ups
- Squats

Maybe 230 reps?  Total guess.  I forgot to count.

February 27, 2012

WOD #23:
A) 4 sets x 4 push press (max 115 lb)
B) "Kiss the Wall", for time:
- 1K row
- 20 step-ups, 50 jump ropes, 20 step-ups
- 25 slamballs (20 lb)
- 25 KBS (45 lb)

9:19

February 24, 2012

WOD #22:
AMRAP -- 20 minutes:
- 3 x clean to overhead (75 lb)
- 6 x pull-ups (blue band)
- 20 DBU (attempts, anyway)

7 rounds + 1 rep completed

February 23, 2012

WOD #21
CrossFit Open WOD 12.1:
- 7 minutes of burpees

67 reps

February 22, 2012 -- shoulder injury day!

WOD #20:
A) Pull-ups:
- 3 sets at (5/5/5), (4/4/4), (3/3/3/); w/20 bar jumps b/w each set

B) HSPU:
- Did 2 total, but fell on my right shoulder and messed up my rotator cuff and labrum.
- Mixed in jump ropes, too.

C) Suicides:
- Sprints
- Shuttles
- Farmer's carry
- Broad jumps

February 20, 2012

WOD #19:
- Front squats (75 lb) and push-ups, alternating as follows:
     - 10/20/5/10/10/20/5/10/10/20

February 17, 2012

WOD #18:
"Fran" (modified). 21/15/9
- Thrusters (55 lb)
- Jump pull-ups

4:30

February 16, 2012

WOD #17:
Sprint 6 sets, for time; rest 3 minutes b/w sets:
- 250 M row
- 5 slamballs (15 lb)
- 6 fast burpees

25:24

February 15, 2012

WOD #16:
A) 5 rounds for time:
- Muscle snatch x 6 (55 lb)
- OHS x 12 (55 lb)
- Bounding box jumps x 12 (20")

B) Max push-ups -- 3 sets x 30 seconds; 1 minute rest b/w sets
16/10/9

February 13, 2012

WOD #15:
5 sets; rest 2 minutes between each set:
- Deadlift x 3 (max 215 lb)
- 8-12 dips

6 minute AMRAP:
- Reverse lunges x 20
- Leg raises x 6

6 sets completed

February 10, 2012

WOD #14:
For time:
- 1K row
- 200 jump rope (singles)
- 50 jump pull-ups
- 40 burpees
- 30 KBS (25 lb)
- 20 overhead squats (45 lb)
- 10 body blasters (burpees/jump pull-ups/KTE)

23:45

February 9, 2012

WOD #13:
Tabata -- 4 sets of 20 (?) seconds; 2 minutes rest b/w each set
- Hang squat cleans (65 lb)
- Line touches
- Push press (65 lb)
- Bottom to bottom squats

February 8, 2012

WOD #12:
For time:
- 5 sets:
     - 20 wall balls (14 lb)
     - 500 M row

16:53

February 6, 2012 -- First night of full WODs

WOD #11:
- Front squats:
     - 3 sets of 5 at max (95 lbs)
     - Max reps at 70% -- 25 reps
- 3 sets of 10 ring rows plus max fast burpees (30)
- Tabata hollow rocks x 5 sets

February 1, 2012 -- repeating the first night

WOD #10:
- 500 M row
- 15/12/9
     - Air squats
     - Push-ups
     - Sit-ups

7:08

January 30, 2012

WOD #9:
- 4 sets w/2 minute break between sets
     - Deadlifts x 5 (max at 135 lb)
     - Slamballs x 10 (15 lb)

January 25, 2012

WOD #8:
4 sets:
- Back squats x 3 (85 lb max)
- Burpee box jumps x 5 (24" box)
- KBS x 10 (25 lb)

January 23, 2012

WOD #7:
- Work up to max box jump (30")
- 1K row (3:33.3)

January 18, 2012

WOD #6:
10 minute AMRAP:
- 5 push press (45 lb bar)
- 5 knees to elbows
- 5 burpees

7 rounds + 11 reps

January 17, 2012

WOD #5:
For time:
- 10 thrusters (?? lb -- says "10 lbs on bar" but that doesn't really help)
- 20 bar jumps
- 15 sit-ups

5:23

January 11, 2012

WOD #4:
- 15/12/9/6/3
     - Kettlebell swing (35 lb)
     - Wall balls (14 lb)

January 9, 2012

WOD #3:
Tabata drills -- 4 sets at 20 seconds each
- Pull-ups (w/red and blue bands)
- Burpees
- Lunges
- Sit-ups

January 4, 2012

WOD #2:
- 10/8/6/4/2 (w/20 step-ups between each round)
     - Press 45 lb. bar
     - Ring rows

January 2, 2012 -- First day!

WOD #1:
For time:
- 500 M Row
- 15/12/9
     - Air Squat
     - Push-up
     - Sit-up

Time: 9:04

Introduction

Hello.  If you've stumbled upon this blog, then you've stumbled upon a blog that is no more than a dude keeping track of his progress with CrossFit.  That's it.  The earliest entries are going to be way less detailed than the later ones, but mostly I think it will show the progress from CrossFit novice and beyond.

Enjoy!