Random WOD

Did the following:

5 Rounds of 5:

95# Shoulder Press
55# Dumbbell Swing
75#+bar Preacher Curl
Pull-ups

Did ab work between rounds (90 Sec SB Plank, 25 Med. Ball Twists, 50 Sit-ups, 15/Side Side plank twists)

Finished with 1 mile on the treadmill @ 7:30 pass and varying inclines. Need to get running outside the boredom factor on the treadmill is setting in after the first min.

Crossfit 100222

Run 5k

20:34

Compare to 091209 19:38

Did this a little different as intervals. 90 sec @ 6min/mile then 60 sec @ 8min/mile for an ave. of 6:40/mile. Felt way too hard. Incline was at .5%

Warmed up with:

10x135#Bench
10 chin-ups
30 side plank knee raises
10x145#Bench
10 chin-ups
50 Sit-ups
10x155#Bench
10 pull-ups
90 sec plank with SB
3x165# Bench

Crossfit 100219

Five rounds for max reps of:
2/3 Body weight thruster
Pull-ups

Thruster 6/6/4/5/4 (100# - 2x50lb dumbbell)
Pull-ups 8/9/8/7/8



Warmed up with 1000 meter row, cooled off with ab work. Frustrated with thrusters, felt they all should have been in the double digits.

First Bike of the Season

Did about 12 miles on the bike today. I will simply say it was rough. I finished tired in 50 min.

Crossfit 100218

"Linda"
10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight (240)
Bench press: body weight (160)
Clean: 3/4 body weight (120)

20:31

Compare to 091128 (20:05)

Almost a minute off my best of 19:47 about 6 months ago.

Warmed up with 1000 meter row in 3:49
Cooled down with 3x8 80# preacher curl

Crossfit 100217

"Tabata This!"

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".

Row 8/6/7/7/6/7/6/7 - 54
Squat 18/18/16/16/17/16/16/16 - 123
Pull 6/6/6/6/6/6/5/5 - 46
Push 20/15/13/11/10/10/10/10 - 99
Sit 14/14/14/13/13/12/12/12 - 104

Total: 426
Tabata Total: 49

Numbers are down from the last time I did a Tabata.

Crossfit 100211

Five rounds for time of:
Row 500 meters
135 pound Power clean, 12 reps
95 pound Thruster, 15 reps

Completed 3 rounds in 20:00 even.

Rowing was fine, had to break up the cleans and thrusters. Warmed up with 10 pull-ups and 1.5 miles on the bike in 5 min.

Yet more shoveling

Shoveled another 90 min. today. My back is toast, hope the roads are clear to run this weekend.

Lots more shoveling

We are getting hit with another storm and I have already spent 2 hours shoveling snow. Hopefully all the deadlifts from Crossfit will pay dividends

Crossfit 100205

21-18-15-12-9-6-3 rep rounds of:
135 pound Sumo deadlift high-pull(95#)
14-12-10-8-6-4-2 relp rounds of:
135 pound bench

Warmed up with 500m row in 1:57. Lowered the weight for 2 reasons. First is that 135 was too much for the number of reps for me. Second, I am looking at a lot of shoveling in the next 12-24 hours and I need my back to not be sore or spent. I could manage 115 if this WOD comes up again. The bench was done after each round of SDHP.

Crossfit 100206

Deadlift

5x5x5x5x5x5x5

245#

Did alternate sets of 25 sit-ups and 25 push-ups between sets. Warmed up with 1000m rowing, damper@6 in 3:44.

More Shoveling

4 Hours of moderate to heavy shoveling out of the storm.

Shoveling

2 Hours of light to moderate shoveling, a warm-up for tomorrow.

Crossfit 100203

"Kelly"

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball(subbed, 45# Thruster)

21:57(4:09/4:06/4:19/4:37/4:46)

Warmed up with 12 pull-ups
Finished with 10 each side med. ball push ups, 10x45#deadlift, 2 miles on bike in 7 min.

Crossfit 100202

"Griff"

800 meter run
400 meter backwards run
800 meter run
400 meter backwards run
800 meter run

Done on a treadmill: 14:32 runs were at 10.4mph, backwards at 5.1

Compare to 080803: 14:39

In all my Griff workouts I always have done the extra 800 and am continuing the trend. Warmed up and cooled down with 400 jog.

Finished with:

10x135#Bench
60#+bar Preacher
50 Situps
10x140#Bench
60#+bar Preacher
25 Medicine Ball Leg Juggle
10x145#Bench
60#+bar Preacher
20 Each side Side Plank leg raises.

Crossfit Fran

Fran

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

6:36(2:28/2:34/1:34)

Compare to 091117 (5:33)

Warmed up with 500m row in 1:57. Almost all my time was lost in pull-ups.