100731

Bike M-Hill x 2, active recovery pace. 21.13 miles. Time 1:16:34, 16.6 mph average.

Second WOD:
Swim 35 lengths, time: about thirty minutes

100730

Sunday 100725

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.

Compare to 091231.

First time doing a full Angie. Time: 33:00.
Last time did 1/2 Angie in 14:43.

Warm-up:
500 meter row
1/2 mile run

100729

Saturday 100724

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

Compare to 100508.

Back squat: 285 (PR)
Shoulder Press: 135
Deadlift: 345
Total: 765

Last time (100508)
Back squat: 255 (PR)
Shoulder Press: 125
Deadlift: 345 (PR)
Total: 725

Warm-up:
20 GHD sit-ups, 20 back extensions, 10 pull-ups, 10 dips
20 GHD sit-ups, 20 back extensions

100727

Wednesday 100721

Seven rounds for time of:
205 pound Clean, 3 reps
4 Ring handstand push-ups

Post time to comments.

135 pound cleans, handstand push-ups against the wall. Time: 12:41

Warm-up:
21 GHD sit-ups, 21 back extensions with 25 pound plate, 10 pull-ups, 10 dips
30 roman chair side bends with 25 pound barbell each side, 10 pull-ups, 10 dips
90 second plank, 10 pull-ups, 10 dips
1 mile run

100726

Monday 100719

For time:
Run 1200 meters
63 Kettlebell swings, 1.5 pood
36 Pull-ups
Run 800 meters
42 Kettlebell swings, 1.5 pood
24 Pull-ups
Run 400 meters
21 Kettlebell swings, 1.5 pood
12 Pull-ups

55 pound dumbbell swing. Time: 40:12

Warm-up:
30 incline sit-ups
20 GHD sit-ups
20 back extensions with 25 pound plate
90 second plank
1/2 mile run

100725

Bike B and back again, 33.53 miles. Time: 1:56:38, avg 17.2 mph

100723

Saturday 100717

"Amanda"
Three rounds, 9-7- and 5 reps, for time of:
Muscle-up
135 pound Squat snatch

Post times to comments.

Subbed 3-1 pull-ups and dips for muscle-ups and 95 pounds for snatch. Form was awful on the snatches despite going painfully slow and trying to focus on form as much as possible. Should consider adding barbell snatches to my warm-up. Time: 33:58

Warm-up:
25 incline sit-ups with 25 pound plate
25 incline rotary torsos with 25 pound plate
30 roman chair side bends with 25 pound dumbbell each side
21 GHD sit-ups
21 back extensions with 25 pound plate
1 mile run

100722

Friday 100716

Deadlift 1-10-1-20-1-30 reps
Post total load (add up all six barbell loads) to comments.

Compare to 091224..

315-245-335-205-355(PR)-155
Total: 1610

Total last time: 1460

Cool-down:
10 pull-ups, 10-dips, 20 GHD sit-ups
1 mile run

100721

Bike M-Hill x 2, 21.14 miles. Time 1:14:28. Avg. 17.0 mph

100720

Thursday 100715

For 20 minutes:
Run 400 meters
Rest precisely the time of the previous run

Post distance to comments.

3100 meters. 7 complete rounds in 18:49. 300 into last lap at 20:00
1:14
1:15
1:18
1:22
1:22
1:25
1:26

Warm-up:
21 GHD sit-ups, 20 back extensions with 25 pound plate, 15 pull-ups, 15 dips
30 roman chair side bends with 25 pound barbell each side, 15 pull-ups, 15 dips
90 second plank, 15 pull-ups, 15 dips
1/2 mile run

100719

Tuesday 100713

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

Compare to 100117.

20 lb x 2 Thruster: 25 20 19
SDHP: 20 15 11
Box Jump: 25 20 19
Push Press: 15 10 10
Row: 20 11 16
Total: 256

Last time Total: 219

Warm Up:
30 incline sit-ups, 10 pull-ups, 10 dips
21 GHD sit-ups, 20 back extensions with 20 pound plate, 10 pull-ups, 10 dips
20 incline sit-ups with 25 pound plate, 20 rotary torsos with 25 pound plate, 10 pull-ups, 10 dips

1 mile run

100718

Swim 60 lengths. Approx 50 minutes.

100717

Bike BO loop (backwards), 30.23 miles. Time 1:44:38. Avg. 17.3 mph

100715

1-10-1-20-1-30 reps of bench press

185-155-195-135-185-95

20 GHD sit-ups, 20 back extensions with 20 pound plate, 10 pull-ups, 10 dips
25 incline sit-ups with 25 pound plate, 25 rotary torsos with 25 pound plate, 10 pull-ups, 10 dips
1 mile run

100714

Monday 100712

"Joshie"
Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups

Post time to comments.
These are squat not power snatches.

Compare to 091129.

30 pounds. Pull-up bar was busy for the first round so I did 21/21 GHD sit-ups instead. Regular pull-ups for the next two rounds. Time: 43:56

Last time (091201): 43:29 with 25 pound dumbbell snatches, and 12-12-9-9-6-6 pull-ups

Warm-up:
20 GHD sit-ups, 20 back extensions with 25 pound plate
30 roman chair side bends with 25 pound dumbbell, each side
90 second plank
1 mile run

100713

Sunday 100711
Five rounds for time of:
135 pound Thruster, 15 reps
Run 400 meters

Post time to comments.
Compare to 091219

95 pound Thruster. Time: 21:17
Last time 75 pound Thrusters: 17:47

Warm Up:
30 incline sit-ups, 10 pull-ups, 10 dips
20 GHD sit-ups, 20 back extensions with 25 pound plate, 10 pull-ups, 10 dips
90 second plank, 10 pull-ups, 10 dips
1 mile run

100712

SUNDAY 100704
Bike 30K
Post time to comments.

M-Hill x 2. Distance 21.10 miles (34K). Time: 1:10:00. Avg. speed 18.1 mph.

100710

Bike BO Loop, 30.33 miles. Time: 1:51:33

100708

SUNDAY 100627

Five rounds for load and time of:
Deadlift, 5 reps
5 Ring handstand push-ups

Post time and load to comments.

295 pounds, HSPU against wall. Time: 18:02
Had to reset between deadlifts so it was more like a string of singles. I was able to storm through at 225 during warm-up. Probably should have used that weight instead.

Warm up:
25 incline sit-ups with 25 pound plate, 25 rotary torsos with 25 pound plate
20 GHD sit-ups, 20 back extensions with 25 pound plate
90 second plank
1 mile run

After WOD:
Five rounds of
135 pound bench press, 5 reps

100707

SATURDAY 100626

Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

Post time and number of sets to completion.

First two rounds with 45 pound plate and belt, next two rounds 35 pounds, rest 25 pounds
Time: 39:56, rounds: approx 40

Warm-up:
25 incline sit-ups with 25 pound plate, 25 rotary torsos with 25 pound plate
20 GHD sit-ups, 20 back extensions with 25 pound plate
90 second plank

Second WOD:
Swim 20 lengths, time: 20 minutes approx

100706

FRIDAY 100625

Five rounds for time of:
40 Double-unders
30 Box jumps, 24 inch box
20 Kettlebell swings, 1.5 pood

Subbed 120 single-unders, 55 pound dumbbell swing. Time: 41:25

Warm-up:
30 incline sit-ups, 10 pull-ups, 10 dips
20 GHD sit-ups, 20 back extensions with 25 pound plate, 10 pull-ups, 10 dips
30 roman chair side bends with 25 pound dumbbell each side, 10 pull-ups, 10 dips
1 mile run

Second WOD:
Bike M-Hill, 10.61 miles. Time: 36:01, avg 17.7 mph

100701

Bike BO Loop, 30.33 miles. Time: 1:52