Check out our new gym!!!
3, 2, 1...GO!!!
This is where I go for my personal accountability because if I know if some of you are checking on me, then I'll be MORE MOTIVATED to hit another workout and post my results... REST LATER...!!!
Wednesday, July 28, 2010
Front Squat
Saturday, July 24, 2010
Thursday, July 22, 2010
THURSDAY 100722
THURSDAY 100722
4-min intervals / 1-min rest
Double unders: 74
HSPU: 15 (2" - 45-sec hold)
Burpee pull ups: 32 C2B
Row: 53 calories
OHS: 39 (75lbs)
Sleep: 6.0 (Madden/Criminal Minds)
Stress: 5 (homework)
Fatigue: 2
B: 4/3/0 (2 brauts, 2 apples)
L: 6/10/0 (pork chops, veggies, spiced apples, 12oz Pepsi)
S: 0/22/0 (3 x crown & Pepsi, chips, ice cream)
D: 7/0/4 (pork chop, mixed nuts)
Wednesday, July 21, 2010
1-mile run (7:37)
WEDNESDAY 100721
10-min warm up
1-mile run (7:37)
1:48-1:54-1:57-1:56
10-min cool down
Sleep: 7.5 (crazy dreams)
Stress: 5 (homework)
Fatigue: 2 (good til after big, late lunch)
B: 4/4/4 (eggs, peppers, mushrooms, 1 bacon strip, apple)
L: 10/2/6 (steak, 2 brauts, apple, mixed nuts)
S: 0/12/0 (NorCal margarita, crown & pepsi)
D: 2/2/2 (zone bar)
Tuesday, July 20, 2010
P/PP/PJ 3RM
TUESDAY 100720
3RM
Press 135
PP 165
PJ 175
Sleep: 7.5hrs
Stress: 6 (homework)
Fatigue: 1 (felt great)
B: 4/4/10 (eggs, peppers, mushrooms, apple, Tbsp coconut oil)
S: 3/3/0 (string cheese, apples)
L: 8/4/8 (steak, braut, green beans, mixed nuts)
D: 2/2/2 (zone bar). Skipped dinner?!
Fish oil & simple greens
Friday, July 16, 2010
Running...
THURSDAY 100715
1-mile run. Rest 5-min.
800m run. Rest 4-min.
600m run. Rest 3-min.
400m run. Rest 2-min.
200m run.
7:48
4:19
3:12
2:05
:45
32:12
Thursday, July 15, 2010
Saturday, July 10, 2010
Sevens
SATURDAY 100710
Sevens rounds for time:
7 hang power cleans (115-lb)
7 burpees
7 pull ups
200m run
24:55
Wednesday, July 7, 2010
Thruster (185)
WEDNESDAY 100707
20-min to find 1RM Thruster
135-165-175-185(F)-185-195(F)
AMRAP12
10 Db Push press (40-lb)
20 sit ups
30 OH plate walking lunges
3 rds + 3 lunges
Monday, June 28, 2010
OHS (155)
MONDAY 100628
20 minutes to find 1RM
135-145-155
AMRAP10
15 Kb swings (53lb)
30 jumping lunges
(4)
Saturday, June 26, 2010
Snatch 1-1-1-1-1-1-1 (105)
FRIDAY 100625
Snatch 1-1-1-1-1-1-1
65-65-75-95-95-105-105
Slow today. Several fails. Was "floating" through third pull. Not very explosive at 0515am I guess... First week in a long time that I wasn't wrecked by the end of the week... Progress...???
WEDNESDAY 100623
Bear Complex
7 sets of the following sequence:
Power clean
Front Squat
Push Press
Back Squat
Push Press
No regripping on the ground. Touch and go seven times.
5 rounds. Rest as needed between rounds (2:30)
95-95-95-105-105
TUESDAY 100622
7 rounds for time of:
10 pull ups
10 burpees
10 GHD situps
19:30
SATURDAY 100619
Deck of Cards
Teams of 3
Start with 400m run then start turning over cards individually
diamonds - 95-lb Thrusters
hearts - pull ups
clubs - burpees
spades - Kb high pull (53-lb)
Jokers - 400m team run
Aces - 11 reps
throw out 2s, 3s, 4s
I ended up doing 50 of our team's Burpees... (ouch)
19:38
Friday, June 18, 2010
Press 3-3-3-3-3 (135)
THURSDAY 100617
Press 3-3-3-3-3
95-115-135-155(F)-145(1)
3RM PR (135)
1RM PR (145)
After Party
3 rounds for time
30 OH weighted walking lunges (45#)
20 wall balls
14:58
Pulled right quad...
Sunday, June 13, 2010
CFOT Chipper
SUNDAY 100613
For time:
30 double unders
20 OHS (75#) 20
20 pull ups
20 HSPU (75# press) 15/5
20 snatches (75#) ugly
400m run (~3:00)
14:45
Tuesday, June 8, 2010
PT push ups (25-15-10)
MONDAY 100607
3x25 push ups
1-min rest btw sets
Do as many as you can then go to your knees to finish up the set of 25.
Got 25-15-10
Sunday, June 6, 2010
Back squat (225) 4x400m
FRIDAY 100604
10 minutes to find 1RM back squat:
185-205-225-235(F)
Tweaked hips around back at bottom of the squat. Crap.
4x400m rest 2, 3, and 4 minutes.
1:25, 1:32, 1:34, 1:34
Score is total seconds on sprints minus Back Squat weight. Lower or
negative number is better.
365-225=140
Thursday, June 3, 2010
Snatch (135)
WEDNESDAY 100602
10-min to find Snatch 1RM (135)
Rest 2 min
4 rounds for time:
5 snatch (95-lb)
20 double unders
10 pull ups
20:13
Wednesday, June 2, 2010
AMRAP 12
TUESDAY 100601
AMRAP in 12 minutes of:
20 Double Unders
10 Box Jumps, 24"
10 weighted walking lunges, 24kg Kb
Buy in: 20 HSPUs
Subbed wall walks (3:00 - 7 ww)
7 wall walks
3 rds + 3 lunges
Tuesday, June 1, 2010
Snatch (105)
Snatch 1-1-1-1-1 (80%)
105lbs
METCON
3 rds for time:
25 snatch balances (65-lb)
50 ab mat sit ups
19:58
Wednesday, May 26, 2010
Saturday, May 22, 2010
Friday, May 21, 2010
Front squat - slapping push ups
FRIDAY 100521
Back squat 5x3 (135#)
Fast explosive reps outta the bottom. 60% of your 3RM. Rest exactly
60 seconds between sets.
AMRAP 10
10 Kb front squats (32kg)
15 alternating slapping push ups
5 + 6 FS
Fight Gone Bad (246)
THURSDAY 100520
Fight Gone Bad (246)
Wall balls (20#)
SDHP - 75lbs
Box jumps - 20"
Push press - 75lbs
Row - calories
94/81/71
Only highlight was 31 wall balls at the very beginning. Everything
else needs work...
APFT
TUESDAY 100518
50 push ups
60 sit ups
16:00 2-mile run
Meant to treat this as a rest day but even doggin this PT test kicked
my butt because CrossFit is still smoking me. Need to get more
sleep. More eats better. Less Crown & Pepsi...
Tuesday, May 18, 2010
OHS (185)
MONDAY 100517
10-min to find your 1RM OHS
155-175-185(F)-185
Rest 2-min
3 rounds for time
10 OHS (135)
50 double unders
19:58 (10-8-6)
Got 15 DU in a row at one point
Sunday, May 16, 2010
Friday, May 14, 2010
AMRAP
FRIDAY 100514
10 pull ups
AMRAP in 15 min:
5 HSPU (med/sm)
10 Front Squats (145)
15 Toes to Bar (T2B)
3 + 4 FS
Wednesday, May 12, 2010
Split Jerk (195)
WEDNESDAY 100512
Split Jerk
Find 1RM in 10-min period.
155-165-175-185-195
Rest 2 minutes.
AMRAP in 8 minutes:
30 double unders
7 CSB Pull Ups
2rds + 7 DUs
Tuesday, May 11, 2010
NE Regionals WOD
TUESDAY 100511
For time:
50 box jumps (24")
40 Kb swings, 24kg
30 barrier burpees (over sandbag)
20 Kb squat cleans, 24kg
10 push press (30# DB) too light
20 Kb SC
30 B burpees
40 Kb swings
50 box jumps
25-min cutoff
DNF - 7 box jumps
Monday, May 10, 2010
Outlaw CrossFit Day 1
MONDAY 100510
Mag 7 ab workout
Early morning run to O'club hill and back. 19:06
Afternoon WOD
5-4-3-2-1 rep rounds for time
Muscle ups
115-lb Bear Complex
(power clean, front thruster, back thruster is one rep)
subbed 4 pull ups and 4 ring dips per MU (dips with mini band)
19:04
Sunday, May 9, 2010
200-400-600 (7:35)
SUNDAY 100500
Run 200m
Rest same time
Run 400m
Rest
Run 600m
7:35
Calves hurt like shit. Walked back.


