"Annie"
Sets of 50-40-30-20-10 reps for time:
Double-Unders
Situps
Finished in 11.17. Sub'd 3 single-unders for 1 double-under. Still feeling some DOMS in my arms from Monday's WOD, but it is beginning to subside.
Strength Bias:
REST
Skill Development:
Ring Dips
7/31/2009
7/28/2009
July 28, 2009
"Kelly"
5 Rounds for time:
Run 400m
30 Box Jumps (20 in)
30 Wall Ball Shots (8 lb)
Finished in 29.16. I feel I could have gone higher in weight for the wall ball shots, probably 14 or 16 lbs - doing this as Rx'd (20lb ball) would have hurt.
Strength Bias:
1-1-1-1-1 DL (245#,255#,275#,285#,295#)
Skill Work:
Kipping
5 Rounds for time:
Run 400m
30 Box Jumps (20 in)
30 Wall Ball Shots (8 lb)
Finished in 29.16. I feel I could have gone higher in weight for the wall ball shots, probably 14 or 16 lbs - doing this as Rx'd (20lb ball) would have hurt.
Strength Bias:
1-1-1-1-1 DL (245#,255#,275#,285#,295#)
Skill Work:
Kipping
7/27/2009
July 27, 2009
"Cindy"
AMRAP 20:
5 Pull-ups
10 Push-ups
15 Squats
Finished with 13 rounds + 5 pull-ups + 6 push-ups. After round 5 - substituted for jumping pull-ups and after round 8 - substituted for knee push-ups.
Strength Bias:
REST
For the next week, working out with Ames CrossFit.
AMRAP 20:
5 Pull-ups
10 Push-ups
15 Squats
Finished with 13 rounds + 5 pull-ups + 6 push-ups. After round 5 - substituted for jumping pull-ups and after round 8 - substituted for knee push-ups.
Strength Bias:
REST
For the next week, working out with Ames CrossFit.
7/25/2009
July 25, 2009
WOD #1 (Team effort at Lied)
For time:
Run 300m
30 Walking Lunges (15 per person)
Run 300m
30 Burpees (15 per person)
Run 300m
60 Single Unders (30 per person)
Run 300m
Finished in 9.25. This was a fun WOD with about everyone finished around 9 minutes.
WOD #2
"Lynne"
5 Rounds for max reps:
Bench Press (BW)
Pull-ups
16-7
15-6
15-6
13-6
13-4
Substituted the bench press for power push-ups. I suck on pull-ups.
For time:
Run 300m
30 Walking Lunges (15 per person)
Run 300m
30 Burpees (15 per person)
Run 300m
60 Single Unders (30 per person)
Run 300m
Finished in 9.25. This was a fun WOD with about everyone finished around 9 minutes.
WOD #2
"Lynne"
5 Rounds for max reps:
Bench Press (BW)
Pull-ups
16-7
15-6
15-6
13-6
13-4
Substituted the bench press for power push-ups. I suck on pull-ups.
7/24/2009
July 24, 2009
"DT"
5 Rounds for time:
12 Deadlifts (165#)
9 HPC (95#)
6 Push Jerk (95#)
Finished in 13.58. This is a respectable WOD! After 3 rounds, I was having grip problems and had to put the bar down on several occasions. No torn callouses though, wahoo!
Strength Bias:
REST
Skill Work:
Squats - Hamstrings, Hamstrings, Hamstrings...!
5 Rounds for time:
12 Deadlifts (165#)
9 HPC (95#)
6 Push Jerk (95#)
Finished in 13.58. This is a respectable WOD! After 3 rounds, I was having grip problems and had to put the bar down on several occasions. No torn callouses though, wahoo!
Strength Bias:
REST
Skill Work:
Squats - Hamstrings, Hamstrings, Hamstrings...!
7/22/2009
July 22, 2009
"Filthy 50" (Scaled to 30) for time:
30 Box Jump (24'' box)
30 Jumping Pull-ups
30 Kettlebell Swings (45#)
30 Walking Lunges (60 steps)
30 Knees to Elbows
30 Push Press
30 Back Extensions
30 Wall-ball Shots (16# ball - 10' target)
30 Burpees
60 Single-unders
Finished in 19.37. Substituted box jumps with tuck jumps and back extensions with supermans.
Strength Bias:
REST!
30 Box Jump (24'' box)
30 Jumping Pull-ups
30 Kettlebell Swings (45#)
30 Walking Lunges (60 steps)
30 Knees to Elbows
30 Push Press
30 Back Extensions
30 Wall-ball Shots (16# ball - 10' target)
30 Burpees
60 Single-unders
Finished in 19.37. Substituted box jumps with tuck jumps and back extensions with supermans.
Strength Bias:
REST!
July 21, 2009
Run 2.5k
Finished in 15.02. Today, kept a 10k pace until the last 0.5k where I ran at 90%.
Strength Bias:
1-1-1-1-1 Deadlifts (235#,245#,255#,275#,285#)
The alternating grip worked best with the heaver weight on the 30mm bar.
Finished in 15.02. Today, kept a 10k pace until the last 0.5k where I ran at 90%.
Strength Bias:
1-1-1-1-1 Deadlifts (235#,245#,255#,275#,285#)
The alternating grip worked best with the heaver weight on the 30mm bar.
7/20/2009
July 20, 2009
15 Muscle-ups for time:
Finished in 6:54. Subbed for each muscle-up (3 dips/3 pull-ups).
Strength Bias:
3x5 Press (115#,125#,135#)
Finished in 6:54. Subbed for each muscle-up (3 dips/3 pull-ups).
Strength Bias:
3x5 Press (115#,125#,135#)
July 17, 2009
1-1-1-1-1-1-1
Hang Power Cleans (105#,125#,135#,145#,165#(f),135#,145#)
Strength Bias:
3x5 Press (105#,115#,125#)
Hang Power Cleans (105#,125#,135#,145#,165#(f),135#,145#)
Strength Bias:
3x5 Press (105#,115#,125#)
7/15/2009
July 15, 2009
5 Rounds for time:
"Nancy"
400 m Run
15 OHS (55#)
Finished in 17.37. I was hoping for sub-15 minutes.
"Nancy"
400 m Run
15 OHS (55#)
Finished in 17.37. I was hoping for sub-15 minutes.
7/14/2009
July 14, 2009
Heavy Thrusters
1-1-1-1-1-1-1 Thrusters
(75#,95#,115#,135#,145#(f),145#,135#)
Strength Bias:
3x5 Deadlifts (195#,215#,235#)
3x5 Pull-ups (20#)
1-1-1-1-1-1-1 Thrusters
(75#,95#,115#,135#,145#(f),145#,135#)
Strength Bias:
3x5 Deadlifts (195#,215#,235#)
3x5 Pull-ups (20#)
7/13/2009
July 13, 2009
5 Rounds for time:
20 GH Situps
15 Back Extensions
Finished in 11.11. Substituted the back extensions with supermans.
Strength Bias:
3x5 Front Squats (95#,105#,115#)
20 GH Situps
15 Back Extensions
Finished in 11.11. Substituted the back extensions with supermans.
Strength Bias:
3x5 Front Squats (95#,105#,115#)
7/11/2009
July 11, 2009
On the minute for 15 minutes with a miss resulting in 5 burpees:
2 Power Cleans to Jerk (125#)
Missed twice towards the end of the 15 min. resulting in 10 burpees.
WOD #2 (20 min. after above WOD)
100 alternating single to double unders (S-S-S-D). Any misses result in the sequence starting over.
Finished in 5.22.
2 Power Cleans to Jerk (125#)
Missed twice towards the end of the 15 min. resulting in 10 burpees.
WOD #2 (20 min. after above WOD)
100 alternating single to double unders (S-S-S-D). Any misses result in the sequence starting over.
Finished in 5.22.
7/10/2009
July 10, 2009
4 Rounds for time:
Run 200m
50 Squats
Finished in 10.47.
Strength Bias:
3x5 Deadlifts (185#,205#,225#)
Run 200m
50 Squats
Finished in 10.47.
Strength Bias:
3x5 Deadlifts (185#,205#,225#)
July 08, 2009
AMRAP 20:
"Nate"
2 Muscle-ups
4 HSPU
8 Kettlebell swings (45#)
Completed 16 rounds + Muscle-ups + HSPU + 1 Kettlebell Swing. Substituted muscle-ups with 3 pull-ups and 3 dips.
Strength Bias:
3x5 Press (105#,115#,125#)
"Nate"
2 Muscle-ups
4 HSPU
8 Kettlebell swings (45#)
Completed 16 rounds + Muscle-ups + HSPU + 1 Kettlebell Swing. Substituted muscle-ups with 3 pull-ups and 3 dips.
Strength Bias:
3x5 Press (105#,115#,125#)
July 07, 2009
21-15-9 Sets for time:
OHS (55#)
Clapping Pushups
Single Unders
Finished in 7.28.
Strength Bias:
REST
OHS (55#)
Clapping Pushups
Single Unders
Finished in 7.28.
Strength Bias:
REST
7/04/2009
July 04, 2009
"The Bear Complex"
5 Sets of 7 Reps for time:
1 Hang Clean
1 Front Squat
1 Press
1 Back Squat
1 Press
(85#,95#,105#,115#,125#)
Finished in 13.58.
Strength Bias:
REST
5 Sets of 7 Reps for time:
1 Hang Clean
1 Front Squat
1 Press
1 Back Squat
1 Press
(85#,95#,105#,115#,125#)
Finished in 13.58.
Strength Bias:
REST
7/03/2009
7/02/2009
7/01/2009
July 01, 2009
REST DAY!
I'm going to have to listen to my body today. Unfortunately, I have a touch of OTS and hence the rest day. This was likely brought about by the recent travel and lack of sleep. Some added Glutamine and rest should get me set by Friday.
I'm going to have to listen to my body today. Unfortunately, I have a touch of OTS and hence the rest day. This was likely brought about by the recent travel and lack of sleep. Some added Glutamine and rest should get me set by Friday.
June 30, 2009
30-25-20-15-10 Reps for time:
SDHP (55#)
Pushups
Single-Unders
Finished in 12.09. This was a tough one and I felt myself struggling on the last few reps of pushups.
Strength Bias:
REST
SDHP (55#)
Pushups
Single-Unders
Finished in 12.09. This was a tough one and I felt myself struggling on the last few reps of pushups.
Strength Bias:
REST
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