"Karen" PR

5 x 5 Back Squat @ 143#
5 x 5 Push Press @ 99#

WOD: "Karen"
150 Wall Ball for time

Previous PR- 8:01

New PR- 6:14 @12#

AB- 5:50 @20#

Deadlift PR and "Jerry" PR

5 x 1 DL @ 176/198/220/231/235.4# PR!
                          (Previous DL PR- 231# )

WOD: "Jerry"



1 mile run (8:20)
2 k row (8:58)
1 mile run (8:51)

Previous PR- 28:42
Time- 27:37 PR!

I Had A Rest Day?

Even though I took yesterday off, still felt really tired and sore today.  But, since I'll be gone recruiting all weekend, I'll have a solid two days off which meant getting one in today.

WOD:
5 rounds
40 DU's
30 Box Jumps 20"
20 KB Swing 16KG

AB- 9:43 (-100 singles @ 20 KG)
Me- 17:41
E- 17:54 @ 20 KG

"Lynne" and Pullup PR!!

"Lynne"
5 rounds for max reps of:
(BW) Bench Press
Pullups

*No time component*

with Buddha and Eric

Bench @ 75# 9/6/7/5/5 = 32 reps
Pullups  15/15/15/21/21 = 87 reps      119 TOTAL REPS
                            PR/PR!        

Lily Visit!

5 x 1 Clean @ 121/128/-/-/-
5 x 1 Strict Press @ 64/69/81.4/81.4/81.4#

WOD:
10 rounds
15 DL @ 95#
10 Pushups

Time- 11:55
AB- 14:40 10 DL @ 132# + 15 PU
Lil- 15:13 12 Front Squat @ 66# + 10 PU

"Wilmot"

30 DAYS TIL CROSSFIT OPEN BEGINS!

5 x 1 Back Squat @ 154/165/169/176/185#
5 x 1 Wtd. Pullup @ 15# DB

"Wilmot"

6 rounds50 squats
50 (ring) dips (with purple band)

AB- 15:28
Me- 20:47

Double Fun

5 x 3 DL @ 154/176/176/176/176#

WOD:
20 minute AMRAP
15 Double Unders
15 GHD Situps
15 Back Extensions

11 rounds + 14 DU's

(179 DU's, 165 GHD Situps, 165 Back Ext. = 509 total reps)

Welcome Back Adam!

5 x 3 Power Clean @ 99/99/99/99/119#
5 x 3 Strict Press @ 55/66/70/70/73#

WOD:
20-16-12-8-4-2
Burpee Box Jump (24/20")
OH Walking Lunge (20/10kg)

Time- 10:24
Adam- 8:03
Eric- 14:38

Welcome Eric!

My new roommate joined in the fun today.

5 x 3 Back Squat @ 132/143/143/143/143#
5 x 3 Weighted Pullup @ 12.5# DB

WOD (stolen from the OC Throwdown):
15 Squat Clean @ 77#
30 Pullups
12 Squat Cleans
24 Pullups
9 Squat Cleans
18 Pullups

Time- 13:30
Eric- 19:04 @ 132#

It was a shit load of pullups (72 total) and I should have gone a little heavier on the cleans.

100 Kettlebell Swings

100 KB swings for time 16kg
Run 160m every time the bell drops.

Time- 7:25 (ran 3 laps)
40-25-20-15

Kristi

Partner WOD with Kristi
200 Squats
100 Situps
50 burpees
25 pullups

We decided after going through it once to do it again.

Round 1- 10:15
Round 2- 10:00

The fastest time on the team was 11:04

Testing 1, 2, 3

5 x 5 DL @ 132/154/154/154/154#
5 x 10 GHD Situps

Testing out the team's WOD
21-15-9
Hi Box Jump
Wall Ball 12#

Time- 3:54
Top time was Maggie, 3:47

Queensland Sectional WOD

5 x 5 Power Clean @ 88/99/110/110/110#
5 x 5 Strict Press @ 66#

Queensland Sectional WOD
10 minute AMRAP
7 DL
7 HPC              @ 66#
7 Front Squat
7 Push Press

5 rounds + 7 DL
147 total reps

Alli

Partnered up with Alli today since she couldn't workout with the team.

We did 5 x 5 Back Squat @ 135#
5 x 5 Pullups

WOD:
5 rounds
160m run (1 lap around the track)
20 squats
10 pushups

Time- 7:25
Alli- 7:28 (fastest on the team)

"Michael" PR!

First PR of the year!

"Michael"
3 rounds:
800m run (plus stairs)
50 GHD Back Extensions
50 Situps

Time- 26:24
Previous PR- 29:15

"Kelly"

"Kelly"
5 rounds:
400m run (320m + 3 flights of stairs)
30 box jump 18"
30 wall Ball 12#

Time- 30:15

"Nicole"

First time attempting "Nicole"

20 minute AMRAP
400m run
max reps pullups

I did 5 rounds and 50 pullups total.  Ran 2 laps around the 160m track plus up and down 3 flights of stairs.

2012

First workout of the new year!  49 days til THE CROSSFIT OPEN!  7 weeks of training.

Fit in 50 days?  Worth a try!

Warmup 1000m row/DROMS/ 2 rounds of Cindy

WOD
5 rounds:
9 DL
6 HPC
3 Fr. Squat @ 66#

Time- 8:59

Weigh-In at 130.4 lbs!  Almost at my goal weight.

Goats:  2 sets of T2B and Dips (first time doing body weight!)

Crested Butte

Snowboarded 4 days in CB.  Good visit with the bro.