10-9-8-7-6-5-4-3-2-1 Toes to Bar
1-2-3-4-5-6-7-8-9-10 Evils 25/20#
Time-18:52
E- 21:55 @ 35#
Tuesday, February 28, 2012
OPEN WOD #1
@ CF West Santa Cruz
OPEN WOD #1
7 minute AMRAP
Burpees!
93 reps
This puts me tied for 388th in the North Central Region and tied for 5685th in the world!
OPEN WOD #1
7 minute AMRAP
Burpees!
93 reps
This puts me tied for 388th in the North Central Region and tied for 5685th in the world!
Double Under PR!
5 x 5 Front Squat @115/119/121/125/127.6#
5 x 3 Squat Clean @99/101/103#
10 minute AMRAP
75 DU 1st round all 75 PR!
50 Box Jump
25 Shoulder to OH (105/70)
Did 2 rounds in 10 minutes then an extra round in 4:58
5 x 3 Squat Clean @99/101/103#
10 minute AMRAP
75 DU 1st round all 75 PR!
50 Box Jump
25 Shoulder to OH (105/70)
Did 2 rounds in 10 minutes then an extra round in 4:58
Monday, February 20, 2012
"Rankel"
"Rankel"
20 minute AMRAP
6 DL @ 225 (225/176)
7 Burpee Pullup
10 KB Swing (24/20kg)
4 rounds + 5 pullups
E- 6 rounds (didn't finish the run in time)
I feel fat, heavy, slow and out of shape today. I don't know why I feel like shit, I'm coming off of 3 days rest. Today sucked! This is why I hate recruiting weekends. Sit in the car for hours, sit around watching volleyball all day and eat like crap. I actually didn't eat that bad until yesterday and I went to a stupid Pilates class in the morning which was pretty worthless.
Tomorrow is another day! Just have to get back into it and gear up for the Open which starts this week. I'm hoping I can do it on Friday at CFWSC.
20 minute AMRAP
6 DL @ 225 (225/176)
7 Burpee Pullup
10 KB Swing (24/20kg)
4 rounds + 5 pullups
E- 6 rounds (didn't finish the run in time)
I feel fat, heavy, slow and out of shape today. I don't know why I feel like shit, I'm coming off of 3 days rest. Today sucked! This is why I hate recruiting weekends. Sit in the car for hours, sit around watching volleyball all day and eat like crap. I actually didn't eat that bad until yesterday and I went to a stupid Pilates class in the morning which was pretty worthless.
Tomorrow is another day! Just have to get back into it and gear up for the Open which starts this week. I'm hoping I can do it on Friday at CFWSC.
Thursday, February 16, 2012
Tabata 800's
5 x 1 OH Squat
5 x 1 Snatch
Tabata 800's
Tabata Squats score- 16
800m run time- 3:47
Tabata Pushups score- 8
800m run time- 3:48
Tabata Supermans score- 10ish
800m run time- 3:30!
Racquetball with Jenn
5 x 1 Snatch
Tabata 800's
Tabata Squats score- 16
800m run time- 3:47
Tabata Pushups score- 8
800m run time- 3:48
Tabata Supermans score- 10ish
800m run time- 3:30!
Racquetball with Jenn
Wednesday, February 15, 2012
"The Chief"
"The Chief"
3 minute AMRAP with 1 minute rest, 5 rounds
3 Power Cleans @ 95#
6 Pushups
9 Squats
Averaged 4 rounds per 3 minutes, so about 60 PC, 120 Pushups, 180 Squats
3 minute AMRAP with 1 minute rest, 5 rounds
3 Power Cleans @ 95#
6 Pushups
9 Squats
Averaged 4 rounds per 3 minutes, so about 60 PC, 120 Pushups, 180 Squats
Tuesday, February 14, 2012
"Blake"
5 x 1 Front Squat @ 110/132/141/147/152/158.4#
5 x 1 Squat Clean @ 110/116/119/125/ failed at 129#
"Blake"
4 rounds:
100ft OH walking lunge (20/10kg)
30 Box Jumps (24/20")
20 Wall Ball (20/12#)
10 HSPU
Time- 25:34 It took me several minutes to finish the last two HSPU, but it was my first time incorporating them into a workout since I learned how to kip them. Only going to get better!
AB- 16:08
Eric- 31:02
Rachel- 33:09
5 x 1 Squat Clean @ 110/116/119/125/ failed at 129#
"Blake"
4 rounds:
100ft OH walking lunge (20/10kg)
30 Box Jumps (24/20")
20 Wall Ball (20/12#)
10 HSPU
Time- 25:34 It took me several minutes to finish the last two HSPU, but it was my first time incorporating them into a workout since I learned how to kip them. Only going to get better!
AB- 16:08
Eric- 31:02
Rachel- 33:09
Monday, February 13, 2012
No Legs! (Yeah, right)
WOD: 20 minute AMRAP
5 pullups
10 dips (purple band)
15 GHD Situps
11 rounds + 23 reps = 353 total reps
Eric- 10 rounds + dips
Rachel- 9 rds?
5 x 1 Back Squat @ 154/163/169/176/187/198#
5 x 1 Push Press @ 99/103/110/114/116/119#
5 pullups
10 dips (purple band)
15 GHD Situps
11 rounds + 23 reps = 353 total reps
Eric- 10 rounds + dips
Rachel- 9 rds?
5 x 1 Back Squat @ 154/163/169/176/187/198#
5 x 1 Push Press @ 99/103/110/114/116/119#
Saturday, February 11, 2012
"Death By Back Squat"
"Death By Back Squat"
Courtesy of CrossFit Football
OTM 1 Back Squat @ BW, 2 Back Squats, 3, etc.
Up to 10 @ 132#, then back down to 1 @ 110# (100 total)
Handstand Pushup practice. Kipping!!! Yes!
Courtesy of CrossFit Football
OTM 1 Back Squat @ BW, 2 Back Squats, 3, etc.
Up to 10 @ 132#, then back down to 1 @ 110# (100 total)
Handstand Pushup practice. Kipping!!! Yes!
Friday, February 10, 2012
Double Day
Lifted with the team again...
5 x 3 DL @ 132/154/176/176/185#
5 x 3 Bench @ 65/75/80/85
Partner WOD w/ Kathy
1 lap vs. 12 KB Swing 16KG
12 Pullup
Max Burpees
Time- 10:16
Then...
"Morrison"
50-40-30-20-10
Wall Ball 12#
Box Jump 20"
KB Swing 14kg
Time- 23:43
E- 26:46
5 x 3 DL @ 132/154/176/176/185#
5 x 3 Bench @ 65/75/80/85
Partner WOD w/ Kathy
1 lap vs. 12 KB Swing 16KG
12 Pullup
Max Burpees
Time- 10:16
Then...
"Morrison"
50-40-30-20-10
Wall Ball 12#
Box Jump 20"
KB Swing 14kg
Time- 23:43
E- 26:46
Thursday, February 9, 2012
Racquetball
Played racquetball with Jenn for an hour. Was going to take the day off but ended up lifting with the team.
3 x 3 OH Squat @ 77/88/88#
3 x 3 Snatch @ 77#
Then,
Bottom to Bottom Tabata Squats (3 times!)
3 x 3 OH Squat @ 77/88/88#
3 x 3 Snatch @ 77#
Then,
Bottom to Bottom Tabata Squats (3 times!)
"Angie"
"Angie"
100 Pullups
100 Pushups
100 Situps
100 Squats
Time- 26:14
E- 30:18
WOD #2 @ CF Progression
Junk Yard Dog Warmup
8 min. AMRAP
15 Box Jumps w/ step down
20 Burpees
3 rounds + 17 reps
100 Pullups
100 Pushups
100 Situps
100 Squats
Time- 26:14
E- 30:18
WOD #2 @ CF Progression
Junk Yard Dog Warmup
8 min. AMRAP
15 Box Jumps w/ step down
20 Burpees
3 rounds + 17 reps
Tuesday, February 7, 2012
15 Days Left
5 x 3 Front Squat @ 110/116/119/121/127.6#
5 x 3 Squat Clean @ 99/103/105/108/110#
WOD:
3 rounds
10 DL @ 165#
50 DU's
Time- 6:35
Also played some noon volleyball at Wabasha with some professors and city league ladies. Have a game tonight at 6!
5 x 3 Squat Clean @ 99/103/105/108/110#
WOD:
3 rounds
10 DL @ 165#
50 DU's
Time- 6:35
Also played some noon volleyball at Wabasha with some professors and city league ladies. Have a game tonight at 6!
Monday, February 6, 2012
"Rahoi"
5 x 5 Back Squat @ 143/152/152/152/152#
5 x 5 Push Press @ 99#
"Rahoi"
12 minute AMRAP
12 box jumps (24/20)
6 Thrusters (95/66)
6 Bar-facing Burpees
Me- 6 rounds + 12 box jumps
E- 5 rounds + 12 box jumps
5 x 5 Push Press @ 99#
"Rahoi"
12 minute AMRAP
12 box jumps (24/20)
6 Thrusters (95/66)
6 Bar-facing Burpees
Me- 6 rounds + 12 box jumps
E- 5 rounds + 12 box jumps
Friday, February 3, 2012
Wednesday, February 1, 2012
Squat Cleans
5 x 5 Front Squat @ 110#
5 x 5 Squat Cleans @ 77/88/99/99/99#
WOD:
10 minute AMRAP
1 clean @ 77#
1 pullup
2 cleans
2 pullups, etc.
9 rounds + 5 cleans= 50 cleans, 45 pullups for a total of 95 reps
Goal was 10 rounds
5 x 5 Squat Cleans @ 77/88/99/99/99#
WOD:
10 minute AMRAP
1 clean @ 77#
1 pullup
2 cleans
2 pullups, etc.
9 rounds + 5 cleans= 50 cleans, 45 pullups for a total of 95 reps
Goal was 10 rounds
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