August 9, 2012

5mins max DU: 295

Muscle Up Work

Strict - Max reps: 3
3 EMOTM for 10 mins

100 DU
25 Wallball
15 pushup
35 medball clean
15 pushup
25 Wallballs
100 DU

August 10, 2012

50 Thruster @ 45lbs
FS @ 205
EMOTM 10 mins

4 rounds with 1.5 pood:
4 TGU
8 C&J
16 Swings

14:02

August 11, 2012

Fran:
21-15-9
Thruster (95lbs)
Pullup

4:30

Mobility:
Handstand holds
Band work
Foam Rolling

March 26

Deadlift
200kg x 3 (pr)

Diane:
7:22 (I believe also a PR)

Good day today!!!

Feb 23

Deadlift
3-3-3
180-190-195kg

7 rounds
7 t2b
14 kbs
21 du

11:04

Feb 7

102 unbroken Double Unders! Mission accomplished!

Back Squat
10-10-10-10
90-95-97.5-100

Max ring dips between sets.

Tabata
Pullups
Situps

Jan 21

AM

The Red Monster

50 DU
50 Wall Ball
50 Pullup
50 Jump Squat
50 Push up
50 DU

11:10
(congested - ran out of gas early - no air...)

PM

Annie (Warm up)
6:50

Back Squat
5-5-5-5-5
100kg

Did 10 ring dips before and after each round (60 total)

Jan 20

Deadlift
5-5-5
170-180-180

Open Wod 11.3
5 min AMRAP
75kg C&J

31 (15 C&J + squeezed in 1 Squat Clean)

Jan 19

Rest

Jan 18

A. Max Box Jump (plus some extras)

 

42"

B. 5 min AMRAP

     5 Burpee

    10 Pull-Ups

 

7 + 2B

    - Rest 1 Min -

 

    5 Min AMRAP

   10 Push-Ups

   25 DUs

5 + 7 PU

Jan 17

Overhead Squat

85kg

Tabata
KBS 2 pood
HSPU
Pistols

Jan 16

C and J
Worked up to 80kg.  Did not work aggressively today.

5 Rounds for time:
    12 Wallball
    12 T2B

5:49

Need to work on the kip.

Jan 15

Rest

Jan 14

7 rounds
40 du
7 c2b
7  push press 60kg
(3 burpee penalty for broken 7`s)

16:20
very good wod

Jan 13

back squat
5-5-5
100, 110, 120 (pr)

wod open 11.2
20 min amrap
9 dl
12 pushup
15 box jump

9+2 boxjump (347)

Jan 12

Ugh. Tired.  Rest.  :-)

Abs and hip flexor very sore today...

Jan 11

5-5-5 strict press 135lbs
5-5-5 push press 165lbs

5-5-5 back squat 245lbs

5 rounds
20 GHD situp
20 pushups (release)

11:55

Had good energy to handle lot of volume today.

Jan 10

Deadlift X 1
210kg

Metcon
3 Rounds
1min Row
1min thruster 55lbs
1min SDHP
1min Wall ball

lost track of reps...

Jan 9

Snatch practice
Worked at 50kg

Used time to practice OH Squats too.

Continuous running clock, 20 mins
1 pull up minute 1
2 pull ups minute 2
and so...
switch to pushups upon failure... then,
switch to squats upon failure...

completed 17 minutes of pullups

Jan 7

Teamed with Everett

30 Front squat
150 pushup
30 Front squat
150 pullup
30 Front squat
150 Situp


Great workout.  That's one for the favourites list.

Jan 4

Front squat
2-2-2-2
100-100-110(fail)-100

21-15-9
Burpee
Wallball
KB

5:53

This video makes me want to OH squat!
http://media.crossfit.com/cf-video/CrossFit_WOD120103_TommyTaylorOHSx3.wmv

January 3

Push Press
5-5-5
65-70-75

10 min AMRAP
30 DU
15 Snatch (35kg)

5 rounds + 10 snatch (260)

Will do next time at O-Town... will be faster!

January 2

CrossFit 2012 open is coming!


Will start with last year and work through the following WODs in no particular order....

7min AMRAP of:
Thrusters (100# or 45kg)
Chest to bar pull-ups
3 / 6 / 9 / 12 / 15 / 18 / 21 ..... 

20min AMRAP of:
5 Power cleans (145# or 65kg)
10 Toes to bar
15 Wallball 

10min AMRAP of:
60 Bar-facing burpees
30 Overhead squats (120# or 55kg)
10 Muscle-ups 

5min AMRAP of:
Squat clean Jerk (165# or 75kg)

15 min AMRAP of:
9 Deadlifts (155# or 70kg)
12 Push-ups
15 Box jumps

10 min AMRAP of:
30 Double-unders
15 Power snatch (75#)