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