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!