6x3 shoulder press

3-3-3-3-3-3 reps shoulder press
95-100-105(1)-100(2)-100(1)-95-95*-95*-95*
*Added a second set of clips.

Then 20 reps with the empty bar

Rest Day

4x2 Deadlift + Double Under/Walking Lunge/Situp

4x2 deadlift at 90% of 1 rep max (90% of 360 = 324)

4x2 at 325, it was heavy.

Then

3 rounds for time
25 double unders
20 walking lunges, 25lb plate overhead
15 situps with 16lb med ball(touch the ball above your head on the ground, then to your feet)

4:00

Rest Day

DL/HPC/FS/PP/Burpees/C2B/K2E/DU

Decided to abbreviate instead of just writing "A Whole Bunch of Stuff."

“8 Crazy Nights”
8 min AMRAP:
8 Deadlifts (95/65)
8 Hang Power Cleans (95/65)
8 Front Squats (95/65)
8 Push Press/Push Jerk (95/65)

Rest 3 minutes

8 min AMRAP:
8 Burpees
8 Chest-to-Bar Pullups
8 Knees-to-Elbows
8 Double Unders

4 rounds, 4 rounds + 8 burpees (apparently we were only counting whole rounds today though). Hands were a limiting factor on part 1.

KB Swing/Double Unders/Situps/Squats + Weighted Pullups

For time:
With a partner
4 rounds of:
20 KB swings, 1.5 pood
20 Double unders
20 Situps (abmat, butterfly)

Only one partner can be working a time on each movement, both partners complete the prescribed number of each movement. While one partner is working the other is doing air squats, then you switch.

I don't know how long this took, or particularly care. It was okay, started to hurt in my quads, that went away, then in my lower back. KB swings and situps unbroken, made some mistakes on the DUs, should practice a bit more. Kind of a silly workout.

Then

Work to a 1RM weighted pullup (they got a Rogue dip belt at the gym and offered to let me try it out.

I went really quickly but I hit 70lbs, kinda close on 75 but didn't try 72.5. All in all not bad. Arm was bothering me a little so I'm pretty happy with how it turned out.

Muscle Ups + Back Squats

"30 muscle ups for time"

Clock is still running on this one. It went horribly. I stopped when I got and tore a pretty big blister- about 21 reps and 25 minutes in. Horrible. Just need more practice.

Last time- October 9, 2011 in 11:35

5-5-5-5-5 back squat

190-195-200-200(1,F)-195-195

Rest Day

Run/Goblet Squats/SDHP

WOD
4 rounds for time
400m run
15 goblet squats, 1.5 pood
10 SDHP, 95lbs barbell

12:35
Could feel it in my low back in the beginning of the first round.

Skills
Double unders
Attempted bar muscle ups
Butterfly pull-ups

Wall Climb/Up-Down/Parellete Pass-Through/Grasshopper

Complete as many rounds as possible in 20 minutes of:
3 Wall climbs
10 Up-downs
5 Parallette pass-throughs (forward + back = 1)
10 Grasshoppers (right + left = 1)

For the wall climbs, toes and chest touch the ground to toes and chest touch the wall. For the up-downs, thighs touch the ground then stand up fully. For the pass-throughs, the hips open at the front and back. For the grasshoppers, the shin contacts the opposite forearm.

9 rounds + 8 up-downs
My knees hurt like a bitch

Last time- October 29, 2011: 9 rounds + 1 shoot through (20 minutes instead of 18)

Rest Day

"Helen"

WOD
3 rounds for time
Run 400m
21 KB swings, 1.5pood KB
12 pull-ups

9:07
KB swings were unbroken

Last time 9/8/2011: 1 pood, 8:52

Skills
Double unders

Hang Squat Snatch, Lateral Hops

WOD
For time:
10-9-8-7-6-5-4-3-2-1
Hang Squat Snatch (95/65) with 25 Lateral Hops in after each set.


Scaled to 85lbs, 13:38
This was rough, squat snatches are hard

Skills
Chest to bar pullups
Skin the cats

5x5 Shoulder Press + DB Hang Squat Clean Thursters/Burpees

5-5-5-5-5

85-95-100(4)-100(1)-95(3)-95(2?)-85-90
Didn't go so well.

Then

For time:
50 dumbbell hang squat clean thrusters, 35lb dumbbells
Every minute on the minute (not at the beginning of the workout though) 5 burpees

7:33
This workout was inspired by the Kalipha/Spealler hotel workout- Kalipha did 100 though. And in like 10 mins.

Ring Pushups

5 rounds of max reps, rings as low as is reasonable so your knuckles don't scrape the ground

33-32-30-25-22

Rest Day

Went to The Nutcracker

Rest Day

Company Christmas Party

Run/Wall Ball/Pullups/Situps

WOD
4 rounds for time
Run ~400m
10 wall ball shots, 20lb wall ball
10 dead hang pullups
20 butterfly abmat situps

14:08

Skills
Double unders

Crossfit Total

Backsquat 1 rep
Press 1 rep
Deadlift 1 rep

3 attempts at each lift count after warming up

Backsquat- 235 (PR)
Press- 110
Deadlift- 360 (PR)
Total- 705 (PR)

Bodyweight- 138

Shoulder press was pretty rough after backsquat, shoulder felt pretty tired.

Last time- December 5, 2010: Squat: 225 Press: 105 Deadlift: 350 Total: 680

Box Jump/KB Swing/Ring dip + Double Unders

WOD
4 rounds for time
15 box jumps, 24" box
20 KB swing, 1.5 pood
10 Ring dips (kipping allowed)

7:00 (apparently)

Then

Tabata double unders- score is lowest round
32

Skills
Sott's press- PVC, 45lbs, 55lbs, 65lbs

5x5 Push Press

5-5-5-5-5 reps push press

115-115-120-125(FAIL)-125(FAIL)-120(4,F)-120(3,F)
Or something like that.

Rest day

Back Squat Hell + V-ups/Tuck Jumps/Overhead Lunges

WOD
Cash in: hip openers
We did wall balls, but I don't remember hip openers...

Strength: Back Squat, 15 minutes to find 3 rep max, rest
Max reps @ 85% of 3RM, rest
Max reps @ 75% of 3RM, rest

Gasser: AMRAP in 7 minutes
10 V-Ups
10 Tuck Jumps
20 OVH Walking Lunges 25/15

3RM: 215
85% = ~182, 12x185 (went to failure, mostly mental I think)
75% = ~161, 20x160 (stopped and racked the bar, back was hurting)
Holy shitballs this was brutal.

6 rounds + 3 V-ups
This might not have been hard but after the squats it really hurt after I finished.


Skills
Couple bar muscle up attempts. Got high enough I think, but couldn't turn the corner.

Knees to Elbows/Wall Ball/KB Swing/Double Unders

4 Rounds for Time:
10 Knees to Elbows
15 Wall Balls (20/16)
20 Kettlebell Swings (1.5/1 pood)
30 Double Unders

13:31

Wall balls are so hard, it's ridiculous.

Rest Day

Death by 10 Meters

Cash In
10 minutes of handstand pushup practice

WOD
“Death By 10 Meters”
Minute 1 – sprint 10 meters (Cone 1 to Cone 2)
Minute 2 – sprint 20 meters (Cone 1 to Cone 2 and back to Cone 1)
Minute 3 – sprint 30 meters (Cone 1 to Cone 2 to Cone 1 back to Cone 2)
And so on until sprint cannot be completed in a minute. Athlete must touch the ground behind the cone when changing directions. Record number of rounds completed.

KB Swing/Clean/Power Snatch/Windmill

WOD
4 rounds for time
10 1 arm KB swing (5 each arm)
10 KB squat clean (5 each arm)
10 KB power snatch (5 each arm)
10 KB "windmill" (5 each arm)

9:40, 40lbs KB (RXed was 53lbs)

Skills
Rope climb (learned how to climb the rope)
Muscle up skill work (1st strict muscle up from full extension, negatives)

5x5 Back squat

5-5-5-5-5 back squat

185(4, f)-185-195-200(2, f)-195
Something like that. First time back squatting in like 5 months or so, so not bad.

Rest Day

Paid for a month at the gym. Got my squat stands from Christain's Fitness Factory (Black Friday-ish sale), put them together last night.

5x2 Deadlift + Bear Crawl/Pushups/Double Unders

WOD
5x2 deadlift (supposed to be at 90-95% of 1RM)
300, pretty easy (95% of 350 [1RM from about a year ago now] is like 332)

Then
3 rounds for time
Bear crawl 20m down and back
10 pushups (chest to deck)
30 double unders

2:15
Kind of a joke.

Skills
Trying to get a bar muscle up
Practiced from chest to bar pullups

Fran + 1000m Row

Fucking miserable.

Run/Wall ball 2-for-1/Burpee

4 rounds for time
400m run
15 wall ball 2-for-1
10 burpees

15:46?

Rest day

Ouch

Squats/Pushups/Situps/Pullups + other crap

WOD
Tabata squats
Rest 1 min
Tabata pushups
Rest 1 min
Tabata situps
Rest 1 min
Tabata pullups

Score for each movement is lowest round
Squats: 21
Pushups: 6
Situps: 10
Pullups: 7

Total: 44

First WOD at the gym I think I'm going to join. Was feeling Cindy today.

Skills
Pre-WOD:
Pistols, pistols with PVC overhead, tried with 33lb barbell but no dice

Post WOD:
1 min wall sit
1 min plank
Max hold chin above pullup bar (made it about 45-46 seconds I think)

7x3 Hang Power Clean

WOD
135-145(0/F)-140(0/F)-140-145-150(1/F)-150(0/F)-150(2/F)-150(0|1/F)

135-145(0/F)-140(0/F)-140-145-150(1/F)-150(0/F)-150(2/F)-150(0|1?/F)

Last time (maybe) Nov. 18, 2010: 140(2), hit 135

Skills
Double unders

Cindy

AMRAP 20
5 Pullups
10 Pushups (chest to deck)
15 Squats

23 rounds + 12 squats

PR is 24 rounds + 5 pull-ups from February sometime. Pushups are hard. I probably needed to push the squats a bit more but I was having a rough time today.

I think I've figured out why my times have been worse on some bodyweight stuff- I've been trying to do my pushups really legit. It's worse for my scores (read: it hurts my ego) but in theory, better for my fitness.

Some more days

Rest day

Yeah, the day before, too.

Rest Day

Maybe tomorrow.

800m Runs

WOD
3 rounds for time
Run 800m
Rest 2 mins

Times are downstairs somewhere...
This is pretty awful, I was feeling really sore.

Skills
Muscle ups
Skin the cats

Pistols/Pullups

21-15-9
Pistols, alternating legs
Pullups

3:01

Rest Day

Found a gym right near my office. Gonna check it out on Monday.

Pushups/Toes to Bar

For time
150 push ups
You can rest in the plank or piked position but if you rest on your chest or knees (or stand up or whatever) do 10 toes to bar.

10:45

Rest Day

7x1 Thruster

125-130-135-140-145(F)-140(F)-140

135 and then 140 were PRs

Rest Day

Rest Day

Running/DB Thrusters

WOD
4 rounds for time
400m run
15 DB thrusters, 35lbs

12:10 or 11

Skills
Toes to bar
Snatch drills
Double unders
Turkish Getups

L-Pullups

5 rounds max reps
10-10-11-11-11

Rest Day

Power Grace

For time
30 power clean and jerk, 95lbs

3:20ish??

Half Angie

For time:
50 pullups
50 pushups (chest to deck)
50 situps (unanchored)
50 squats

6:11
Meh

Rest Day

yup

Font Squats/Handstand Pushups

10-8-6-4-2
Front squat, 135lbs (from ground)
Handstand Pushups

Struggled with the HSPUs, squats were decent.
14:30

Situps/Power Cleans

WOD
5 rounds for time
14 situps
7 power cleans, 115lbs

4:53

Skills
Double unders
Snatch drills

One More

Motivation has been kind of hard to come by, hopefully I'll feel 100% tomorrow

Rest Days

Yesterday and today, left shoulder is bothering me. Not sure why. My legs are still destroyed from the squat/ring pushup WOD from a couple days ago.

Squats/Ring Pushups

5 rounds of:
50 squats
15 ring pushups

7:10
This hurt.

Did this on June 17 in 8:07.

Rest Day

Jesus balls. Happy Halloween!

KB Swings/Double Unders

2 mins KB swings for max reps
2 mins double unders for max reps
2 mins KB swings for max reps

1.5 pood KB, 45/124/35

Wall Climb/Up-Down/Parellete Pass-Through/Grasshopper

Complete as many rounds as possible in 20 minutes of:
3 Wall climbs
10 Up-downs
5 Parallette pass-throughs (forward + back = 1)
10 Grasshoppers (right + left = 1)

For the wall climbs, toes and chest touch the ground to toes and chest touch the wall. For the up-downs, thighs touch the ground then stand up fully. For the pass-throughs, the hips open at the front and back. For the grasshoppers, the shin contacts the opposite forearm.

9 rounds + 1 shoot though
I might have messed up with how I counted the pass-throughs but I don't think it was too big of a deal

Rest Day

My fitness hurts.

KB Swings/Pullups

WOD
21-15-9
Kettlebell swing, left hand, scaled to 1 pood from 1.5
Kettlebell swing, right hand, same scale
Pullups

6:18

Skills
Double under PR: 143

"Bradshaw"

10 rounds for time of:
3 Handstand push-ups (subbed "seal" push-ups since I didn't have anywhere to do HSPUs)
225 pound Deadlift, 6 reps (scaled to 205)
12 Pull-ups
24 Double-unders

20:33
Pull-ups were really hard. Double unders started out bad but got better as I got tired.

10x2 Shoulder Press

2-2-2-2-2-2-2-2-2-2 reps shoulder press, 60s between sets

100-105-105-105-105-105-105-110-110(1,F)-105(1,F)

Last time: April 15
90-90-95-95-100-100-100(1,F)-95-95(1)-90

Tabata Squats

Not gonna bother posting all the rest days unless you have stuff to post. Let me know.

Tabata squats- score is lowest round
22 (PR)

Neck is almost 100%. Been playing a lot of LoZ: OoT. Good times.

Rest Day

I think I strained a neck muscle when I got up this morning. :( Gonna take a few days to recover, probably.

Rest Day

Rest day

Curtis-P/Ring Dip

WOD
7 rounds for time
5 Curtis-Ps, 95lbs barbell
10 Ring dips
If you put the bar down during the curtis-ps there is a 5 burpee penalty at the end of the round

16:31
Penalties on rounds 5 and 7. Seemed slow, curtis-ps are hard.

Skills
Double unders, probably

Run/Pushups/Squats/KB Swing + Pullups

Community WOD at Crossfit Durham:

AMRAP 12:
Run 200m
5 pushups
10 squats
15 Russian KB swings (to chest level), 1.5pood KB

6 rounds + 200m run
Was just behind the leader, if I had started at the front of the pack instead of the back or if I had picked a better spot to set up we probably would have been rep for rep. Okay workout, a lot like the first community WOD I did a month or so ago. Nothing really challenging, did everything unbroken.

Casual psuedo-WOD:
Max rep strict pullups a few times
17-18-18-16-15 (or something like that)

Didn't warm up or anything, just hopped on the bar, was feeling good, kept going. 17 was a PR. I broke it 5-10 mins later with 18. I decided to do a couple more sets. Getting a lot closer to my goal of 20 :).

Tabata Double Unders

Tabata double unders

score is your lowest round

37-31-23-23...
Messed up twice in a row on set 3 so I did 23 for the rest of the workout. Pretty lame.

"Diane"

WOD
"Diane"
21-15-9
Deadlift, 225lbs
Handstand Push-ups

20:09
Never done Diane before because I didn't think I could do the HSPUs. I took my time and only failed one when I fell off the wall.

Skills
PVC snatch drills
Double unders
Empty bar hang power cleans and split jerks

5x3 Weighted Pullups

WOD
3-3-3-3-3 reps weighted pullups

35-40-45-50-52.5(2, close... maybe got it)

Skills
Double unders

Rest Day

Knee felt funny when I woke up... and for the rest of the day

Rest day

Muscle Ups

WOD
30 muscle ups for time

11:35 (maybe 25)

First 7 unbroken then it was a shit show

Skills
Threw some hucks and a couple pulls

KB Swings/Burpees

100 kettlebell swings, 1.5pood

Every minute on the minute (including the start) do 5 burpees

6:35

DB Squat Clean/Handstand Pushup

6 rounds for time
8 reps 35lbs DB hang squat clean
4 handstand pushups

6:47

Rest day

O

Muscle Snatch/Power Snatch/ Squat Snatch

1-1-1-1-1 muscle snatch
3-3-3-3-3 power snatch
5-5-5-5-5 squat snatch

65-75-85-90(F)-90(F- rebend of knees)

90-95-100-105(2,F)-105

105(1,F haha)-technique work... 45-65-75(2, F- but felt pretty good)-75(1 I dropped to a knee)

My squat snatch sucks

Rest day

1 on 1 off?

Pushups/Front Squats

WOD
AMRAP 8 mins
15 hand release pushups
5 front squats, 135lbs (bar taken from ground)

5 rounds + 15 pushups

Then did the last 5 front squats- did 4 and lost the bar with one hand, tried to squat and it rolled off my shoulders. Cleaned it and did the last one.


Skills
Double unders

Rest day

Completely uninspired. Sore. Other comments that are pretty much bitching for no real reason. Really though, I think I should look into joining a gym.

"Joshie"

Complete three rounds for time of:
40 pound Dumbbell squat snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell squat snatch, 21 reps, left arm
21 L Pull-ups

Scaled to 35lb dumbbells, did mostly tuck pullups, pretty good Ls for the first round though.

Like 45mins...

Rest Day

Switching to 3-1-2-1, maybe

Ring Rows

5 sets max reps ring rows

Put my feet on Heather's chair (it's higher than mine), not quite at the level of the bottom of the rings but not too far off.

20-17-14-14-14

I cheated a couple reps on the first 2 sets, didn't quite get the rings all the way to my chest.

Last time 15-15-12-13-15 on September 4, 2011 (felt like doing this today, mostly didn't feel like working out outside in the dark).

KB Swing, Clapping Pushup/Pullups/SDHP/DB Push Press/Burpee/Run

For time:
25 KB swing, 1.5 pood
15 Clapping Pushups
25 Pullups
15 Sumo-deadlift Highpull, 95lbs barbell
25 DB shoulder to overhead, 35lbs dumbbells
15 Burpees
run 400m

8:35

Rest Day

You know it

Tabata Bob

Tabata Bob (programmed by my friend Bob)
For total max reps, full tabatas (8 rounds) of each 20s on/10s off
Jumping lunges
Ring Dips
Toes to bar
Double unders
L-hold on parallettes- 5 burpee penalty if you drop

Subtract the burpees from your total to get your final score.

Score: 404
Couldn't L-hold AT ALL so I ended up pretty much just doing burpees. I suck at toes to bar. Overall pretty good WOD, pretty hard.

5x3 Push press

115-125-135(1 rep, 3 rep PR)-140(1PR,F)-bunch of fails

Squats/handstand pushups/pullups

For time
100 Squats
20 handstand pushups
30 pullups

6:30
Did butterfly pullups in a workout for the first time. Hspus didn't feel good.

Rest Day

That's the plan, at least.

Sort of 5k run

Got a bit confused, maybe a bit more or a bit less than a 5k. Wet and generally pretty unpleasant running through tall weeds and some mud.

21:07
Not sure how I ran that 19:19- must have been because it was a race.

Deadlift/Situps/Run

4 rounds for time
10 deadlift, 185lbs
20 situps
run 200m

9:20something

Deadlift felt like shit so I scaled it down to 185 and it still kinda felt like shit.

"Bodyweight Lynne"

5 rounds for max reps:
strict ring dip
pullups (kipping allowed)

Treat this as a max effort strength WOD- rest as needed between movements

ring dips: 18-18-20(PR?)-16-17
pull ups: 28-30-25-27-24

Rest Day

Haven't been posting these on my calendar so I forget to put them here, sorry.

Clean and Jerk/Pullups/Pushups/Squats

WOD
5 rounds for time
5 clean and jerk, 105lbs
3 rounds of Cindy (5 pullups, 10 push ups, 15 squats)

18:32

Skills
Double unders

Fight Gone Bad

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

SCALED:
16lbs wallball
35lbs kettlebell SDHP
25lbs dumbbell push press

Score: 306
Free community workout at a local affiliate (Crossfit Durham), never done this WOD before, wish I could have done it RXed but I'm sure my score would have suffered tremendously (mostly from the SDHPs I think- I got a lot of reps on those and they're probably my least favorite movement).

Double Unders/Run

WOD
5 rounds for time
35 double unders
Run 200m

6:something

Lot of mess-ups on my double unders, I think I did the right number of rounds but I'm not totally sure.

Skills
Pistols
1 set max rep handstand push-ups - 13 (PR)

Rest day

uh huh

5x3 Deadlift + Double Unders/Pullups

STRENGTH
deadlift 5X3

275-275-255-265-265

Didn't feel great so backed off a bit. Should start recording these to self-coach.

CONDITIONING
“ANOTHER AUGUST SCHMIDT WOD”
For time
Double Under 5-10-15-20-25-30-25-20-15-10-5 (unbroken)
Strict Pull-up 1-2-3-4-5-6-5-4-3-2-1
alternate between the 2 exercises

6:10

Did these back to back.

Source

7x1 Shoulder Press

WOD
1-1-1-1-1-1-1 reps shoulder press

100-105-110(F)-110-115 (PR?)-120(F)-120(F)-115

Skills
Pistols
Overhead pistols- PVC, couldn't do any with barbell

Run/Thursters/Pullups

WOD
4 rounds for time
Run 400m
15 reps thruster, 95lbs
15 pullups

23:12
Miserable. Had nothing today. Thrusters scared me and really slowed me down a lot.

Skills
Double unders
Snatch drills, overhead squats with PVC

AANNDD

We're back!

5x3 Deadlift

3-3-3-3-3 reps deadlift

255-275-285-295-295

First time heavy deadlifting in awhile

Say goodbye to the blog.

Hang Squat Cleans/Burpee Pull-ups

4 rounds for time of
7 hang squat cleans, 105lbs
7 burpee pull-ups

7:35

5x5 push press

5-5-5-5-5 reps push press

105-115-125(4)-125(4)-115

I think I'm going to retire this blog. No need to use it anymore, I'd rather use a better tool.

Tabata Hill Run

8 rounds: 20s on, 10s rest of

run up that there hill as fast as you can

I gone and done it. It was really hard. I was pretty spent after the first 3 or 4 intervals of work.

5x5 Backsquat

5-5-5-5-5 reps back squat

185-195-205-210(3,F)-210(2, F)

Low bar squatted again today. Did this last time on April 20, stopped at 210 for 2 reps. This time 205 felt good. Overall happy with this, expecially since I haven't back squatted in a while.

Heather: 32 lengths of the pool (various strokes/kickboard for 8 lengths)

Rowing/Hang Squat Clean Thruster Push Press

4 rounds for time of:
Row 250m
10 hang squat clean thruster + push press (do a hang squat clean thruster, then do another push press at the top), 35lb dumbbells

14:20

Pull ups/Ring Dips/Toes to Bar + Box Jumps/Push ups

AMRAP 15:
12 pull ups
12 ring dips
12 toes to bar

5 rounds + 6 ring dips

Felt like this was kind of a weak effort, but whatever. Toes to bar are really hard for me for some reason.

Then, about 45 mins later

21-15-9
Box jumps, 28-30" picnic table
Push ups, chest to deck

Just walked up to the table and did it. Little warm up and didn't time it.

Sandbag Presses

6 sets of max reps strict press with 80lb sandbag

#-#-#-#-#-#

Recorded this, pretty ugly. I tried a couple different methods of holding the bag. Grabbing some material and squeezing it together a little seemed to be the best way but I couldn't hold onto it for all that many reps

Front Squat/Clapping Push ups/Double Unders

10-9-8-7-6-5-4-3-2-1 rep rounds (or however you want to specify it...) of:
sandbag front squat* (~80lbs sand bag)
clapping push ups (chest to deck)
30 double unders (in every round)

*more like cross between zuricher (cradle in elbows) and front squat

15:30

This was really really hard. I haven't lifted under load in awhile or done double unders, my DUs were terrible- mostly my arms were spent by the time I got to them. I didn't do a single set unbroken. I might have tried to warm them up more but I'm not sure how much that would have helped.

80lbs Sandbag is really big and awkward, did all sets but the one of 8 unbroken on the squats. Using the sandbag puts a lot of the weight way out in front which makes the squat harder, I tried to really stay tight in the bottom and keep my back straight and weight on my heels. These efforts were met with moderate success.

Clapping push-ups are an interesting movement, I'll probably try to incorporate them or chest slap more often during my travel time here.

Most extensive notes I've written on a WOD in a long time, if not ever. Also, still somewhat sick, breathing got hard fast. That's probably worth noting.

Burpees/Run/Lunge

WOD
4 rounds for time of:
10 burpees
run to end of road and back to end of driveway (steep hill but short)
walking lunge back to burpee location

Did this one with Heather's little brother, he's a rising senior in HS and a swimmer so I was introducing him to Crossfit

My time: 6:08
His time: 6:18

Skills
Sandbag cleans and push-presses

Note that Friday's post was intentionally omitted, it was a rest day

Push-ups/Superman/Squats

4 rounds for time of:
30 hand release push-ups
30 superman
30 squats

11:58

Rest days

Yesterday and today, I have a cold.

Also, in Seattle.

Also, tomorrow...

Push ups/Situps/Flutters

4 rounds for time of
50 push ups
50 sit ups (unanchored)
50 4-count flutters

22:46

Rest day

Yesterday (unplanned) and today (unplanned, travel)

HSPU Strength WOD

6 Sets Max Reps HSPU

7-5-4-3-4-3

Rest day

"Wilmot"

WOD
"Wilmot" (scaled)
4 rounds (scaled from 6) for time of:
50 Squats
25 Ring dips

Source

10:55

"Canadian Forces Private Colin Wilmot, 24, of Fredericton, NB, assigned to the Second Battalion, Princess Patricia's Canadian Light Infantry (2 PPCLI) Battle Group, based out of Edmonton, AB, died on July 6, 2008 from wounds suffered when an explosive device detonated near him in the Panjwali District of Afghanistan.

He is survived by his fiancee Laura, father Eric Craig, and sister Kathleen."

Skills
Skin the cats

"Griff"

For time:
Run 800m
Run 400m backwards
Run 800m
Run 400m backwards

11:00 or 11:01

Source

"In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah."

"Weaver"

"Weaver"

3 rounds:
10 L (scaled to tuck after first 12 or so) pull ups
15 push ups
10 chest to bar pull ups
15 push ups
10 pull ups
15 push ups

21:08

Ugly. Failed a ton of chest to bars, didn't put my bar high enough and was doing a weird hybrid of butterfly and regular kip, oh well. They can't all be good workouts.

Afterwards I did some butterfly, I did 4 in a row- think I'm getting the hang of it.

"U.S. Army First Lieutenant Todd W. Weaver, 26, of Hampton, VA, assigned to the 1st Battalion, 320th Field Artillery Regiment, 2nd Brigade Combat Team, 101st Airborne Division (Air Assault), based out of Fort Campbell, KY, died on September 9, 2010, of wounds suffered when insurgents attacked his unit with a roadside bomb in Kandahar, Afghanistan.

He is survived by his wife Emma, daughter Kiley, parents Don and Jeanne, and siblings Glenn, Adrianna, and Christina."

3ish Hour Hike

Sleeping Giant State Park

Pull ups/Toes to Bar/Burpees

For time:
50 pull ups
50 toes to bar
Every time you drop off the bar do 5 burpees

8:33

Push-ups/Sit-ups/Squats

3 rounds for time of:
50 push-ups (chest to deck)
50 sit-ups (unanchored)
50 squats

12:49

Did this on December 18 in 15:48, not a PR though, my best time is 11:19 from June 21, 2010.

Rest day

Pittsburgh

Rest day

Gots to pack

Death by Ring Dips

1 ring dip in the first minute, 2 in the second, 3 in the third and so on, as long as you are able. Kipping is allowed.

13 + 9 in the 14th minute

My ring dips get super sloppy when I get tired but I think I'm getting better at them. It would be nice if I had a place to hang my rings high enough to really kip, but oh well.

KB Push Press/Pistol

3 rounds for time of:
15 KB push press, right arm
10 pistols, left leg
15 KB push press, left arm
10 pistols, right leg

5:56
Gotta work on the pistols, haven't done them in a metcon since November or so I think.

Video

Snatch/Lunge/Double under

3 rounds for time of:
10 squat snatch, 75lbs
~30 ft walking lunge
50 double unders
~30 ft walking lunge

10:05
Squat snatches are hard

Rest day

Had some skin tags removed today. It was a weird experience, frankly. Anyway, I was nervous about stretching the skin and messing stuff up.

Rest day

Mmmhmm

"Hammer"

5 rounds, each for time of
135 pound Power clean, 5 reps
135 pound Front squat, 10 reps
135 pound Jerk, 5 reps
20 Pull-ups
Rest 90 seconds between each round

Scaled to 95lbs
Source

1:24
1:46
2:28
3:01
2:43

This was hard. Really hard.

100 Burpees

100 burpees for time

5:00 or 5:01
Did it in 5:30 on October 19

5x5 Shoulder Press

5-5-5-5-5 reps shoulder press

80-90-95-95-100(4,Fuck)

Video

Rest Day

busy, somehow

HSPU/Deadlift

4 rounds for time of
3 handstand push-ups
6 deadlifts at 225

4:20
Slow as balls. I slowed down intentionally somewhat to try to get my DL form to suck less.

"Bodyweight Lynne"

WOD
5 rounds of:
Max ring dips (no kipping)
Max pull-ups (kipping)
Rest as needed (there is no time component of this WOD)

Me: 16/25, 17/23, 16/19, 13/18, 16/21
Heather (subbed max hold in support on rings, then strict pull-up, 4 rounds): 20s/0, 16s/0, 22s/0, 21s/0 :( first time on rings!


Skills
KB skill work

Rest Day

Blogger's been down so I haven't been able to post, sorry.

Went to Rogue Fitness in Columbus and got a sweet new pair of rings and a pull-up bar you hang (with straps like the rings). I also saw a CrossFit celebrity in real life for the first time- 2008 games champion Caity Matter.

"Murph"

"Murph"
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

For time.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

38:14 (no vest)
Did this on July 23, 2010 in 35:33. I did it during the day this time and did chest to deck push-ups (did 90 degree last time) but really I'm not sure why this was so much slower. I also actually ran a mile this time- I was using an old map last time on mapMyRun. Whatever. Pretty brutal.

From CrossFit.com:
"In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike's favorites and he'd named it 'Body Armor.' From here on it will be referred to as 'Murph' in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is."

Dude was so badass, they're naming a ship after him.

L-Sits+ HSPU Negatives + 6x2 Weighted Pull-ups

For time, accumulate 1:30 in L-hold on parallettes

My time: 4:19
Heather's time: 3:40

3 handstand push-up negatives on parallettes
3 hanstand push-up partials on parallettes

2-2-2-2-2-2 strict weighted pull-up

My loads: 35-40-42.5-45-47.5-50*
Heather's loads: 0-5(1,F)-5(1,F)-0-2.5-2.5(1,F)

*little kip on 2nd rep

Bonus set- max reps unweighted strict
Me: 12
Heather: 1

KB Swing/KB Snatch/Situp

WOD
4 rounds for time of
30 kettlebell swings
30 kettlebell snatches (R/L as needed)
30 situps

16:14
1 pood KB

Skills
Planche progressions
L-sits on parallettes

Rest day

4

Rest day

3

Rest day

Moving boxes, did little stuff after each trip
10 burpees
20 situps
10 pistols left leg
10 pistols right leg

Rest day

...

Moved some boxes

Overhead squat/burpee

For time: 21-15-9 rep rounds of
Overhead squats (scaled to 75lbs)
Burpees

5:53

5x5 Push Press

WOD
5-5-5-5-5 reps push press

95-105-115(4,f)-110-115(3,2)

Skills
Double unders
Erg form a little

Rest day

Even more graduation

Rest Day

Graduation, baby

"Linda"

"Linda"
10-9-8-7-6-5-4-3-2-1
1.5xBW Deadlift
1xBW Bench Press (scaled)
0.75xBW Clean (did power clean instead)

34:40ish
Did first 4 bench presses at 135 (I weigh about 136 or so), then did the rest at 120. Bench is like 90% of the time spent doing this workout.

"Fran"

21-15-9
Thrusters, 95lbs
Pullups

6:41
I did this September 22, 2010 in 8:56 or something.

5x5 hang power clean

5-5-5-5-5 reps hang power clean

105-115-125-135-145(2f+1)

Deadlift/Dips/CTB/Row

21 Deadlift (scaled to 205)
30 bar dips (kipping allowed)
9 chest to bar pull-ups
Row 750m
15 DL
30 dips
15 chest to bar
Row 500m
9 DL
30 dips
21 chest to bar
Row 250m

D Lo can take credit for this, it was awful. I felt tired before the workout even started.

27:12
Everything was slow.

Rest Day

More sore than I thought I would be from yesterday

Power Snatch/Push-ups

18-15-12-9-6-3 power snatch (scaled to 70lbs from 95)
20 push ups after each set of power snatches

9:57

Then

Accumulate 2:00 hollow rocking

Rest a few mins

1 min plank, 30s each side
rest 1 min
repeat
rest a couple mins (started talking to people)
repeat

Lunge/Pullups/Box Jumps/DUs/Ring Dips/K2E/KB Swing/Situps/DB Squat Cleans/Back Extension/Thruster

WOD
For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, (2 pood max) - used 55lb dumbbell
30 Sit-ups
20 Hang squat cleans, 35 pound dumbbells
25 Back extensions
30 Thrusters with a barbell

Source

12:50

Then

5/3/1 shoulder press (week 1)
5x65lbs
5x75lbs
max reps 85lbs - 10


Skills
Tried a couple bar muscle ups, no dice

Run/Pushups/Situps/Squats/Superman

WOD
Three rounds for time of:
Run 100 meters
50 Push-ups
Run 100 meters
50 Sit-ups
Run 100 meters
50 Squats
Run 100 meters
50 Back extensions

Source

23:46
Pushups are hard. Situps are slow.


Skills
double unders

Rest day

Schedule is all messed up this week, again.

5x5 Back Squat

5-5-5-5-5 reps back squat

175-185-195-205-210(2,F)

Topped out at 195 on Jan. 20. I low bar squatted today and I really liked it. 205 felt heavy on my back.

DUs/Pullups/Pushups/Run/HSPU/Power Clean

WOD
For time:
3 Rounds:
25 Double Unders
25 Pull-ups

2 Rounds:
35 CF Push-ups (hand release)
200m Run

1 Round:
15 HSPU (1 HSPU, 14 pike pushups, feet on 24" box)
15 Power Cleans (115)

18:55

Skills
Pistols

Rest Day

Gonna be a hell of a week.

Weighted Pullups/Back Extensions + KB Swings/DUs/KB Front Squats/Run

For time, 3 rounds of
10 weighted pull-ups
30 back extensions

20lb dumbbell, 4:02

Then

10-9-8-7-6 Heavy KB swings
(25 Double Unders)
10-9-8-7-6 Heavy KB Front Squats
(Run 4 x 50 feet)
*So between every set of KB exercises you must complete the 25 double unders (or 75 singles), and after the Front Squats you must run before your next set of KB swings.

50lb kettlebell 6:25

10x1 Push Jerk + Row/Bench Press + Flight Simulator

1-1-1-1-1-1-1-1-1-1 reps push jerk, 60s between sets

All sets at 125

Then

For time:
500m row
20 bench press (scaled from bodyweight [135] to 115)
1000m row
10 bench press

12:30

Then

Stretching

Then

"Flight Simulator"
For time:
5, 10, 15, ... 45, 50, 45, 40, ... 10, 5 unbroken double unders (set doesn't count if you mess up)

10:27


DE.........STROYED

10x2 Shoulder Press + GHD situps/plank

2-2-2-2-2-2-2-2-2-2 reps shoulder press with 60s between sets

Something like
90-90-95-95-100-100-100(1,F)-95-95(1)-90

Then

15 GHD situps
1:00 plank
20 GHD situps
1:00 plank
15 GHD situps
1:00 plank

400m Walking Lunge + Muscle Ups/Run

WOD
400m walking lunge
7:27 but I think it was not quite 400m

Then

5 MUs
400m run
5 MUs
400m run
5 MUs
400m run
5 MUs

13:06 or something, wasn't really doing it for time
I failed several muscle ups in the first set, then I sorta got the hang of them again. I was able to string 3 in a row in set 3 (I failed my attempt at the 4th but I think I could have had it if I had committed).

Then

Skills
accumulate 1:30 in L-hold from hang (on rings) in as few sets as possible

Walking Lunge/Pull-ups/Situps

WOD
Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

Source

8:17
Did this on July 8 in 12:11. Pull-ups unbroken.


Skills
Double unders
Handstand Push-ups

"Jackie"

WOD
"Jackie"
For time:
1000m row
50 thrusters, 45lb barbell
30 pull-ups

8:36

Skills
GHDs
Double unders
Attempts at bar muscle-ups... some day

Rest Day

Should have worked out

Overhead Squats/GHDs

Open WOD 3: 0 rounds, 0 reps. Get on my level.

21-15-9 75lb overhead squat
GHD situps

7:03

Walking Lunge/Wall/Burpee Tuck Jump/KB Swing

5 rounds of:
walking lunge from end of building to wall
climb over wall
13 burpee tuck jumps
climb over wall
walking lunge from wall to end of building
run backwards to middle
13 kettlebell swings, 55lbs
run backwards to start

diagram:
building end|............|wall|..middle..|wall|............|building end

13:36

Rest Day

De

stroyed

Deadlifts + Toes Thru Rings/Handstand Walk/KB Swing/Pike Pushups

1,2,3,4,5,4,3,2,1 reps deadlift, 30s rest between sets

Did it at 225, pretty fun WOD. Maybe should have done it a little heavier.

Then

AMRAP 15:
15 toes thru rings
~10 foot handstand walk
15 kettlebell swings (55lb or 1.5 pood)
10 pike pushups with feet on bench

4 rounds + handstand walk + 9 swings

5x100mish Sprints

WOD
5 sprints
~100m, slightly uphill

Felt like garbage after

Skills
A couple straddle press to handstand negatives against the wall
Handstand push-ups
Pistols

Rest Day

Mentally preparing to PR my clean and jerk and repeat that performance as many times as possible in 5 minutes

Back squat/Ring Dips/Row/Pull-ups/SDHP

WOD
3 rounds:
3 Back Squats (155lbs)
7 Ring Dips
Row 300 meters
5 rounds:
5 CTB pullups
5 SDHP (95lbs)

10:55
High pulls... just not fun, I don't get them I guess.

Skills
L hold on rings in support- got to 30s
Muscle up failing/practice

Deadlift/Push-ups/Box Jumps

WOD
Crossfit Open WOD 2
AMRAP 15mins
9 deadlift, 155lbs
12 push-ups (w/ hand release at bottom)
15 box jumps, 24" box

9 rounds + 9 deadlifts and 8 push-ups

Video

I wanted 10 rounds but no dice. I should have pushed the pace on the deads more. Oh well.

Skills
Double unders
Handstands

Rest day

Winterguard all day erry day

Shoulder Press/Push Press/Push Jerk

4 sets of
shoulder press to failure
push press to failure
push jerk to failure

I used 75lbs, I only got to jerks on the last set, this was pretty rough.

Run/Muscle-ups

WOD
AMRAP 15
200m run
3 muscle-ups

I couldn't get my muscle ups going today.
2 rounds + 200m run

Skills
None so far

HSPU + Strict Pull-ups + Hollow Rocks + Plank

3 sets max reps handstand push-ups
3-3-4

3 sets max reps strict pull-ups
13-10-10

2 mins hollow body rocking

2 rounds:
1:00 plank
30s each side plank

Kettle bell cleans, snatches, Turkish get-ups

Front Squat/Push-ups

AMRAP 15
95lbs front squat, 7 reps, bar taken from the ground
9 push-ups, chest to deck

15 rounds + 7 squats (I think, I suck at counting)

Pull-ups/HSPU/Box Jumps/Burpees

WOD
For time:
50 pull ups, every minute on the minute 3 handstand push-ups
100 box jumps (24" box), every minute on the minute 5 burpees

6:44
This was a good one, high power output and legs were burning by the end. I got 34 consecutive pull-ups in my first set, which was a PR. I only had to do one set of HSPUs, they went really well though.


Skills
Double unders

5x3 PP, 5x3 FS, 1000m Row

WOD
3-3-3-3-3 reps push-press

105-115-120-125-130(1,F)

130 is a 1 rep PR and 125 is a 3 rep PR (I think)

3-3-3-3-3 reps front squat

135-145-155-165(2,F)-165(1,F)

I should have gone down to 160 on the last set. I didn't feel great about this but really it wasn't bad (my 1RM is 175 or so).

1000m row
3:51
Did it with the damper on 6, I think next time I would do it a little lower (4 or 4.5). Overall not bad, tried to pull ~1:55/500m the whole way.

Skills
Butterfly kip (still not quite)
Double unders
GHD situps

"Brenton"

WOD
"Brenton"

Five rounds of:
Bear crawl 100 feet
Standing broad-jump, 100 feet

Do three Burpees after every five broad-jumps. If you've got a twenty pound vest or body armor, wear it.

Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009.

9:35 with a 20lb vest. I think I might have been able to push the pace a little more.

Skills
Double unders
Handstands
Handstand walking

HSPU/Power Clean/K2E

9-7-5 rep rounds for time
Handstand push-ups
95lb power clean
Knees to elbows

13:00
Handstand push-ups shit on me :).

POST 300! Woo!

Rest Day

Like a sissy. Lower back is sore.

This is post 299!

Double Under/Power Snatch

Crossfit Open WOD 1, attempt 2
AMRAP 10 mins
30 double unders
15 barbell ground to overhead (75lbs)

5 rounds
Last time I got 4 rounds + 30 double unders + 8 snatches

Here's the video

5x5 Bench Press

WOD
5-5-5-5-5 reps bench press

105-115-125-125(4,F)-125

Skills
Double unders

Rest day

Calves really sore

5K Run + Double Under/PowerSnatch

AM
E-Week 5K (I don't have the map but the route was hilly and went through Schenley Park.

19:19 (PR)
Really happy with this, still had some in the tank, maybe next time I can go sub-19. Rest day yesterday probably helped.

Afternoon
Crossfit Open WOD 1:
10 minute AMRAP:
30 double unders
15 ground to overhead (power snatch is fastest, C&J is legal as well) at 75lbs

I completed 4 round + 30 double unders and 8 snatches (total 218 reps)
I wanted 5 rounds but since the submission deadline was extended to next Sunday I might do this WOD again (probably Wednesday). Very difficult/really good WOD. I'll probably post the video when I get it.

Rest day

Spent yesterday (today) at a winterguard event, did a few max-height jumps (trying to touch a plate on the wall). Did some mobility stuff, shoulder felt great this morning (tomorrow).

Double Unders, Stretching

I got a new cable for my jump rope since my old one was fraying. I practiced double unders for a bit and stretched/did mobility drills.

5x5 Backsquat

WOD
5-5-5-5-5 reps backsquat

135-155-165-185(3,F)-185(2,F)

Not feeling it today. Last time I did this I for 195 in 4th set and 195(3F, 2) in the last

Skills
Double unders
Foam rolling

GHD/Squat/Double Under

5 rounds for time of
10 GHD situps
20 squats
30 double unders

6:35
GHDs cause a lot of pain in my back still, not sure how to fix it.

Did some stretching and foam rolling.

Death by Pull-ups

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

19 + 14 in the 20th minute
Did this on October 21, got 16 + 9.

Unbroken through minute 16. Really good WOD for me. Hand rip = not fun but... comes with the territory I suppose.

Rest Day

Back to the normal schedule tomorrow

Run/Burpees/KB Swings/Lunges

4 rounds
Ruskin/N. Bellefield block Run (I'd guess ~800m)
20 Burpees
20 KB Swings (used 45lbs)
20 Lunge Steps per leg

Source

26:21
I did 10 lunge steps per leg for the first three rounds. I realized I had done it in the last round so I did 50 per leg at the end.

Rest day

Pittsburgh

KB Swings/Push-ups + 7x3 Weighted Pull-ups

Afternoon WOD
75-50-25
KB Swings (1 pood since that's what I have)
Push-ups (chest to deck)

13:48
Last couple workouts have felt... meh. This one felt better. I tried to break up the swings as little as possible but even with the 1 pood my forearms we're just not strong enough.

Evening (Late) WOD
3-3-3-3-3-3-3 strict weighted pull-ups

25-30-35-40-45(F)-42.5(1,F)-40(2,F)
So so so close on the last rep, I kipped a little and got it but in reality I was probably 2" or so short without the kip. I miscounted my sets (I think, I was on the phone during most of this WOD) so I'll count the warm up set at 25.

Skills
L-sit hold from hang
KB snatches

Rest day?

maybe

5x5 Push Press

WOD
5-5-5-5-5 push press

115-120(4,F)-120-120(4,F)-120(3,F)
Power cleaned weight to front rack. Last set was disappointing but whatever. Not a bad session. Need to work on my form a little with this lift, move the bar straighter.

Skills
Knee pop ups
Overhead squats with empty barbell, working on keeping my right knee from turning in

WPU/Burpee/K2E/Wall Climb/Curtis P/KB Snatch

chipper:
7 strict weighted pull-ups (20lbs)
7 burpees
7 knees to elbows (kipping allowed)
7 wall climbs
7 curtis ps (95lbs)
7 KB snatches (1 pood, right arm)
7 KB snatches (1 pood, left arm)

6:37

then push press 3x3
115-125-130(1,F)

SDHP/OHS

21-15-9
sumo deadlift highpull
overhead squat

I used 75lbs, felt like my wrists were going to explode.

9:15
No intensity today, just going through the motions

Rest Day

No time to workout today.

7x3 Shoulder Press

WOD
3-3-3-3-3-3-3 reps shoulder press

85-95-100-105(2,F)-100(2,F)-100(2,F)-100
Got the last one, hell yeah.
Power cleaned the weight since I don't have a rack.


Skills
KB snatches
PVC Overhead Squats

Rest day

Cincinnati

handstand push-ups
2-1-1-1-1 with 1:00 between sets

In lieu of my foam roller I taped 2 lacrosse balls together and tried to do a little work on my lower back. My back gets tight a lot (it also gets used a lot) and bothers me on GHD situps, so I'm going to try to do this more regularly and see if it helps.

Row/DL/CTB/Burpees/Double Unders

WOD
For time:
Row 500 meters
21-15-9
Deadlift, 205#
CTB Pullups
Row 500m
21-15-9
Burpees
Double Unders x 2

D Lo (from Panther Crossfit) made this up

17:49
Not sure what it is, but I had a hard time hitting chest to bar, I pretty much counted every rep though. This is something I'll have to work on. Also, it was much harder to string chest to bars together than regular pull-ups.

I tried rowing with the damper much lower for this WOD, I think it's probably better for me- lower damper and higher strokes/min. Really fun workout.

Skills
GHD Situps

Run/Squat Snatch/HSPU

3 rounds of
400m run
15 squat snatch at 75lbs
8 handstand push-ups

24:ish kinda
Subbed a 250m row for the third run, waited a good 2-3 mins at least for the second run. Handstand push-ups are really really slow for me. First WOD with squat snatches I think. I'm not sure what it is exactly about them- the movement is really complex I guess and takes a lot of accuracy, balance and focus, but they're challenging.

5x3 Hang Power Snatches

WOD
3-3-3-3-3 hang power snatch

85-90-95-100(PR)-105(PR)

Skills
Double unders
Squat Snatches
Rowing
1 set max rep strict pull-ups: 14 (PR)

Rest day

Yessir

Wall Ball/Clapping Pus-Ups/Overhead Lunges/SDHP//Buddy Carry

WOD
3 rounds of 1 minute stations (for max total reps):
Wall Balls
Clapping Pushups
Overhead Lunges (1 DB)
Sumo Deadlift High Pulls (1 DB)
Buddy Carries
Rest (you are being carried during the buddy carries for your rest)

Source

230 reps
55lb dumbbell, carried Rob... he probably weights around 160?


Skills
We had a max double unders contest after the WOD, new PR: 125

"Isabel"

WOD
30 power snatches for time

Rxed is 135lbs which is well beyond my capacity, I did it at 85lbs this time.

4:00

Did this on July 29 in 3:21 with 65lbs.

Skills
I probably did some double unders, but I don't remember
GHD situps

Rest day

What up Cindy?

"Cindy"

WOD
AMRAP 20 mins:
5 pull-ups
10 push-ups
15 squats

Source

24 rounds + 5 pull-ups
Did this on May 19 (this predates this log), did 17 rounds + 5 pull-ups. I wanted 25 rounds today, the push-ups killed me. Overall I was happy with this effort and score though.

Skills
Double unders
2x5 deadlift at 225 (first round I felt like I was rounding so I decided to do it again, then my partner couldn't continue due to some nasty blood blisters so we decided to call it a day)

"Ring Helen"

WOD
3 rounds for time:
Run 400m
21 KB swings
5 Muscle Ups

Source

11:48
Used a 45lb kettlebell and did muscle-ups (for real). I did all singles and missed one in the last round. First and third KB swing sets were unbroken, 2nd was 15-6.

Skills
Double unders

Overhead Walking Lunges/Burpees

WOD
5 rounds for time of:
50 ft walking lunge with 45lb plate overhead (modified from barbell)
21 burpees

10:26
Felt very slow but was still a pretty fun workout.

After:
Plank, side plank, plank

Skills
Double unders

P.S. I forgot to call you, I'm sorry. I'll put a reminder to myself for tonight.

Rest day

I'm a little behind on my posts

Hill Run/Push-ups/KB Snatches

PARTNER WOD!!

For time:
Run up University Dr. (from the bottom of the stairs to the left of chevron) to Panther Hall (Both Partners) on the sidewalk
1 Partner must complete 50 KB snatches, while the other completes 50 Hand release pushups
Both partners run back down, touch the stairs and go back up the hill
Partners switch exercises, and complete 50 of the other exercise
Both partners run down, touch the stairs, and run back up
Time stops when both partners, reach Panther Hall.

I did it with a 20lb weight vest and used a 45lb KB. 23:33 or something, had to wait for my partner on the snatches and he had to wait for me. I did the push-ups first and they went quickly. This one was pretty fun. I like the 45lb KB, it's heavy but not ridiculous. My back was hurting (as was most of the rest of me) on the last run.

Bear Complex/Toes-to-bar/Burpee box jump

WOD
For time:
5 Bear Complexes at 85% of BW
10 Toes-To-Bar
5 Bear Complexes at 85% of BW
20 Burpee-Box Jumps
10 Toes-To-Bar
5 Bear Complexes at 85% of BW

Source

85% of 140 is 119, I did this at 120, it was heavy

14:49 I think was my time.

I did a power clean and thruster at first, and a behind the neck thruster which was awkward and difficult. I soon transitioned to a power clean, squat, push press system, which started out okay. Finally, I settled on squat clean, jerk (120 got heavy) or split jerk (did my first split jerk(s) today!). Behind the neck jerks (also known as rack jerks) are awkward as hell. I'm going to try to learn how to do that better- you're supposed to be able to put up more weight that way if you're good at it.

Skills
Double unders (tried to do them as fast as possible)

Rest Day

I forgot to post this...

"Annie"

WOD
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

5:55

My double unders sucked hard today. Not sure if the electrical tape on the rope was the problem or I just wasn't focused. Either way it was a PR and I broke 6 mins, which was my goal.


Skills
GHDs
Rowing
Strict pull-ups
Back extensions

DB Deadlift/Hang Clean/Push Press/Squat

Five rounds of:
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats

Increase the load each round. Rest as necessary between rounds.

Source

30-40-42.5-45-47.5

5x3 Weighted Pull-ups

3-3-3-3-3 reps weighted pullups (strict, kipping if necessary), 1 set max unweighted strict

35-40-45(little kip on last rep)-45(big kip on last rep)-45(all strict) then 13 strict unweighted]

I only had about 45 minutes for this WOD so I might have cut my rest short a little bit on the first two sets at 45lbs. Otherwise this went fairly well, I was hoping for more strict in the last set but I think I was a little tired.

Rest day

Quads are sore

"The Paperboy 2"

"The Paperboy" (modified)
2x Pete Stair Runs

3 Rounds
Walking Lunges
5 Forward Rolls
50 Double Unders

2x Pete Stair Runs

Source

20:04

Bear Crawl/HSPU/Situps

WOD
4 rounds for time of:
100 ft bear crawl (50' down and back)
15 HSPU
50 situps

Source (modified)

19:20something

10 real HSPU + 5 pike in 1st round
5 real + 10 pike in 2nd
0 real + 15 pike in 3rd
5 with toes on wall but not all the way up + 10 pike in 4th

Skills
Double unders

Rest Day

Climbed a little bit.

Wittman

"Wittman" (scaled)

Seven rounds for time of: (scaled to five rounds)
1.5 pood Kettlebell swing, 15 reps (scaled to 1 pood)
95 pound Power clean, 15 reps
15 Box jumps, 24" box

Source

19:10
Power cleans and sore back. This was a good one.

Deadlift/Pushup

WOD
10 rounds for time of
15 deadlifts at 135lbs
15 push-ups (chest to deck)

13:41

Skills
Double unders

10x2 Shoulder Press, 60s Rest

WOD
2-2-2-2-2-2-2-2-2-2 reps shoulder press
rest 60s between sets

85-85-90-90-95-95-100-100-100(1,F)-95(1,F)

Skills
Rowing
Double unders
GHDs
Kipping knees to elbows
Kipping toes to bar

Rest day

"When a person trains once, nothing happens. When a person forces himself to do a thing a hundred or a thousand times, then he certainly has developed in more ways than physical. Is it raining? That doesn't matter. Am I tired? That doesn't matter, either. Then willpower will be no problem."
- Emil Zatopek

Curtis P/SDHP

AMRAP in 8 minutes:
Curtis P's (95#)
*Every minute on the minute you must complete 5 sumo deadlift highpulls

A Curtis P is a barbell complex, here is an example.

Source

18
High-pulls are hard. 95lbs is slowly becoming more manageable.

Burpee-pullups/Squats/K2E/DUs

WOD
3 rounds for time of:
15 burpee-pullups
40 squats
15 knees-to-elbows
40 double unders

12:49

Source

Skills
Double under PR: 104
GOML

Rest day

"I remixed a remix, tt was back to normal."
-Mitch Hedberg

Handstands

WOD
30 minutes of handstand practice

Skills
Double unders
Pistols
Chest to bar pull-ups
Played with the butterfly kip a little, didn't get anywhere
Cartwheels
Handstand push-ups

Foam rolling

Push-up Annie

WOD
50-40-30-20-10
Double unders
Push-ups

8:52
Unbroken double unders today. Push-ups are hard.

Skills
Pistols

Rest day

Get some more. I'm doing a de-load cycle. Hence the two rest days and tomorrow will be a relatively light WOD.

Rest day

get some

"Aquaman 2"

5 rounds for time of:
50 yard swim
20s tread water with elbows out of the water

Source

9:00
Swam the first lap front crawl, I probably should have just manned up and tried to swim the rest that way... but I like breathing. I side-stroked most of it and elementary back-stroked one lap. My left hamstring was burning after this one, which was weird. Good times.

3x5 Back Squat + 3x5 Shoulder Press + Wall Ball

WOD
5-5-5 reps back squat
175-185-195
Got some coaching points today about maintaining neutral positioning of my head and neck. I tired to fix it but I had kind of a hard time with it since I was distracted by trying to stand up with that 195.

5-5-5 reps shoulder press
85-95-95(4,F)
So close and yet so far.

5 mins as many wall balls as possible (~15lbs ball)
116

Source

Skills
Double unders
Pistols
GHD Situps
Low bar back squat
Overhead squat (a little)

Rest day

Serious shit is going down in Egypt, check it out.

"Timed Cindy"

WOD
"Timed Cindy"
15 rounds for time of:
5 Pull-ups
10 Push-ups
15 Squats

Source

10:41 (chest to deck)
Did this on June 11 in 12:15. I like this workout. I've been thinking about doing Cindy but I didn't want to do something that long. Also, I forgot my shoes so I didn't want to go down to the weight room.


Skills
Double unders- tried for a PR rockin' my boots and got it: 85

3x800m

Three rounds for time of:
Run 800 meters
Rest 2 minutes

12:51
(2:57 average)

6x2 Bench Press + GHD/Push ups/Box jumps

2-2-2-2-2-2 reps bench press (flat bench)

115-125-130-135-145(1(PR),F)-145(1,F)-140
My left shoulder felt tight and my elbow was a little sore from Sunday, I had planned on running today so I wasn't super excited for this, but it still went well. 140 was my previously established (September 23, 2010) 1RM for this movement.

21-15-9 rep rounds for time of:
GHD sit-ups (to the ground/a plate I put on the ground so I could touch)
Hand Release push-ups
Box jumps, 24" box

4:34
Freaking GHDs, so painful on my lower back, not sure what exactly the problem is. I need to remember how to do box jumps, I used to be able to cycle them much better.

Rest day

kafdklalfkna

Run/MuscleUp (subs)/Burpees/Situps

WOD
AMRAP in 15 minutes:
Run 200m (subbed 3 laps 100ft suicide run)
3 Muscle Ups (subbed 6 strict ring pull-ups and 6 dips [kipping allowed])
6 Burpees
9 Butterfly Abmat Situps (touch behind head and touch toes)

Source

Some number of rounds and the run+pull-ups in the last one. Probably 7 but maybe 6. The strict pull-ups were really a bitch, so was the transition between movements. I'm starting to understand what Tony Budding was talking about when he talked about the beauty of couplets.

Skills
Double unders

DB Hang Clean Thrusters/Pull-ups/Double Unders + Weighted Plank

WOD
15-12-9-6-3 for time: (15 time limit)
Dumbbell Hang Squat Clean Thrusters, 45# (each arm)
Pullups
Double Unders x 2

Couldn't complete the WOD in the 15 minutes- completed the thrusters in the round of 6.

Post WOD:
Recover, then do 3 x 30-45 second planks with one of the dumbbells you used for the WOD.

I did 3x45s planks with 2x25lb plates on my back (dumbbells roll around/off like crazy).

Source

Skills
Handstand push-ups

Rest day

Java GUIs, foam rolling

5x5 Back squat

5-5-5-5-5 reps back squat

135(6)-155-185-195-195(3F,2)

Last time (October 27) I finished with a completed set at 190.

I felt like I was going to fail my next rep on the last set, so I racked the bar. Some people think you shouldn't go to failure, so maybe this was a good move. At least I finished the set after a break. My current 1RM is 225, 80% of which is 180, so I feel better about this workout now. (I had incorrectly calculated 80% of 225 before so I thought I was way light).

DT

WOD
DT* (scaled from 155 to 100)
12 deadlift 100lbs
9 hang power clean 100lbs
6 push jerk 100lbs

Source

15:09

*In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

Skills
Double unders

Wall Ball/Double Unders/Pull-ups

WOD
4 rounds for time of:
15 Wall ball shots (~10ft target, 15lb? ball)
30 Double unders
15 Pull-ups

6:48


Skills
2 mins plank
1:30 side plank
2 mins plank

Rest day

Push-ups

5x5 Shoulder Press + 3x3 Bench Press + Cathedral Stairs

WODs
5x5 Shoulder (strict) press
85-90(3,F)-85-85-85(4,F)
I was able to get 90 up five times on December 4, but that's okay. My current 1RM is 105. My chest/lats/whatever was a little sore from burpees/knees to elbows yesterday. I fought with the last rep of set 4 for about 20 seconds, literally.

3x3 Bench Press (flat bench)
115-125-135(1,F)
I think I'm going to add the bench in a little more, despite the fact that I think it's silly. It also has the problem of needing a spotter (which none of the other movements really do), but hopefully I'll be able to work it out.

My chest just isn't that strong and the bench press seems like a reasonable way to work on that (in addition to doing more push-ups). I'm told this will help with overhead strength as well.

I'm considering doing something like Jim Wendler's 5/3/1 program. One of the movements is a bench press (along with shoulder/military press, deadlift and backsquat). My goal is to be able to bench my bodyweight 3 times (it's currently my 1RM) and I'll go from there.

Cathedral stairs (37 floors) for time
5:15
I've run cathedrals before, but I've never timed it. This was pretty miserable. The stairwells are so dry, I'm still feeling the effects in my chest (now ~7 hours later).

Skills
PVC pipe snatches
PVC pipe overhead squats
Push-ups, one-arm push-ups
I attempted the one arm clap push-up... not happening but I know it's possible so I'll keep working on it

Deadlift/Burpees/K2E + Row

WOD
21-15-9 for time:
Deadlift, 135
Burpees
Knees to Elbows

Recover as needed...then a 500m row for time. This is to be done when you feel rested enough. Go for a pr.

Source

7:17 on the first part. I learned how to do kipping knees to elbows today but the movement is still difficult. I found myself unable to get my knees all the way to my elbows on a lot of reps and failed reps are the worst. I let myself get away with some but I tried to keep the standard as much as I could. My hands/forearms were super tired at the end of this one- they ached for about 5 minutes straight.

1:48 on the 500m row, I think that's a PR for a 500m piece for me.

Skills
PVC pipe overhead squats
Handstand push-ups and positioning
Hollow body positioning

Rest day

Woooooo

7x1 Weighted Pull-ups

WOD
1-1-1-1-1-1-1 reps weighted pull-ups

45-50-55-60-70-75*-75
*Wasn't 100% convinced I got this one so I did it again

Did this on June 9, working up to a 1RM of 57.5lbs. I used my hips more and more effectively this time. I should probably have just gone up 2.5lbs or something on the last one, try to get a true 1RM, but that's okay.

Skills
Double unders
Rowing

Row/Push-ups

WOD
AMRAP 15:
Row 250m
25 push-ups

I think it was 6 rounds + 15 push-ups

Skills
Double unders
Overhead squats

Hang Squat Cleans/GHDs

3 rounds for time of
10 Hang squat cleans at 95lbs
20 GHD sit-ups

5:30
Broke up the second set of cleans, should have pushed through those like I did in the last set. I really need to figure out how to do GHDs such that they don't hurt my back. I guess that leg straightening thing might be the key but I don't really know.

Rest day

Yup

HSPUs/Front Squats/Box Jumps

WOD
AMRAP 10 mins
5 Handstand push-ups
10 Front squats at 95lbs
15 Box jumps 24" box

Panther CrossFit substitute WOD

2 rounds + 3 HSPUs
Haha. Shoulders were pretty sore from yesterday, couldn't do the HSPUs really at all. I did the first two rounds in a little under 5 minutes and spent the remaining 5 minutes looking at the wall and doing 3 HSPUs and failing a lot of reps. Gotta keep working on it.

Skills
Double unders

Jumping Lunges/Burpees/DUs/Planks

"Tabata Time"

For max reps:
Tabata Jumping Lunges
Tabata Burpees
Tabata Double Unders
Tabata Plank Hold

*A 2 tuck jump penalty is assessed for every time you drop during the plank "work" periods, which is done immediately after the WOD. No rest between exercises.

Keep a running tally of all your reps for the lunges, burpees, and double unders. Your score is your amount of reps - # of tuck jumps.

Source

358
Double unders just weren't happening. I was spent from the burpees. Also, my knees hurt.

Rest day

Was going to swim but I didn't want to go by myself and I couldn't find my goggles. I cleaned my room instead.

Weighted Pullups/Back Extension

3 rounds for time of:
10 weighted pullups
30 back extensions

Source

4:27 with 15lbs (includes some time adjusting the back extension thing since I didn't recheck it after I warmed up on it).
Should have manned up and done 20 lbs or something. Holding the DB between my knees was super awkward, maybe I'll get a vest some day.

Suicides and 5x5 Front Squat

WOD
AM
8 suicides on the volleyball courts at the Fitz (track was being used) with 30s rest

Suicides as follows:
start on sideline of one court
sprint to opposite sideline
sprint back
sprint to close sideline of second court
sprint back
sprint to far sideline of second court
sprint back

Light stretching
2:00 front plank
1:30 each side plank

PM
5-5-5-5-5 front squat

135-145-155-165 (4,F)-160
As of November 9 my 1 RM is around 175 so I'm happy with this effort. I really tried to focus on staying tight and upright as well as pushing my knees out. I did well with this in the first three sets, as the weight got heavy it became hard to stay focused on it.

Shoutout to D LO for spotting my last two sets and bailing me out on set 4.

Skills
Double unders
GHD situps
Rowing form

Ring Dips/Double Unders/Lunges

4 rounds for time of:
10 ring dips
30 double unders
12 walking lunges (each leg) with 25lb plate overhead

8:21
Not bad, I struggled with the ring dips a little after the lunges. It was really challenging on my shoulders more than anything on the lunges, being out of breath from the double unders made it harder, which is what I was aiming for when I designed the WOD.

Rest day

Cookies cookies cookies

Burpees/Pull-ups

10 rounds for time of:
12 burpees
12 pullups

13:18

Source

Did this on August 5 in 15:32.

5x3 Cleans and Push ups

WOD
WOD 1
3-3-3-3-3 Clean

115-125-135-145-155 (1F, just didn't have it, hence no sixth set)

WOD 2
100 Hand-release push-ups for time:
4:53

Did this on October 12 in 5:01.

Also, Heather did as many push-ups (to 90) as possible in the time it took me to 100 hand-release, she got 92 (and finished out to 100).

Skills
Power and squat snatches
Handstand work
Hollow rocking
Stretching (split progressions)