101030

Bike M-Hill x 2. 21.14 miles ascent 689 feet. Time 1:10:47, 17.9 mph avg.

101029

Thursday 101028

Run 5K

Post time to comments.

Compare to 100728.

Time: 27:30 Ran outside on trail active recovery pace.

Took inspiration from this post, also celebrating my one year CrossFit anniversary:

"Today I ran for fun, and to reflect on the year that has passed since I started CrossFit. The trail I run on is the unique and beautiful arboretum trail on the campus of the University of Wisconsin, Green Bay. You can't find a better place to clear your head, while dodging mud puddles in some parts, and hoping an extra-pokey wood chip doesn't end up in your shoe. Today, I wasn't running to get a PR, to be disappointed in a time, or to end up in a quivering heap at the end. I ran because I have two feet that work, two eyes that see, two hands that swing, and lungs and a heart to make it all go.

Those two eyes have been opened, and CrossFit was the beginning of it. Opened to new exercise, new nutrition, new ideas, new people, new anger and new happiness. So much has been learned in one year, that my eyes tear up thinking about it, mainly because I am UPSET for allowing myself to be blind for so long. How could I have lived 40 years without knowing what a metcon was? How could I have one time thought a Pop Tart was good food? Why didn't I think for myself about so many, many things?"

last time 100527: 21:35

Warm-up:
20 GHD sit-ups, 20 back extensions with 25 pound plate, 15 pull-ups, 15 dips
20 GHD sit-ups, 20 back extensions with 25 pound plate, 15 pull-ups, 15 dips
20 GHD sit-ups, 20 back extensions with 25 pound plate, 15 pull-ups, 15 dips

101028

Saturday 101016

"CrossFit Total"

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

Post total to comments.

Compare to 100724.

Back squat: 300(PR)
Shoulder Press: 137.5
Deadlift: 365 (PR)
Total: 802.5 (PR)

100724:
Back squat: 285 (PR)
Shoulder Press: 135
Deadlift: 345
Total: 765

101026

Sunday 101024

21-15-9 reps of:
225 pound Deadlift
135 pound Overhead squat

Post time to comments.

Compare to 100305.

205 pound deadlift, 115 pound overhead squat. Time: 23:53

Last time 185/95, time: 31:36

Warm-up:
30 incline sit-ups, 10 pull-ups, 10 dips, 10 overhead squats with 45 pound bar
30 incline sit-ups, 10 pull-ups, 10 dips, 10 overhead squats with 45 pound bar
1 mile run

101025

Monday 101011

"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".

Post Tabata score for each exercise to comments and total for final score.

Compare to 100217.

Row: 7
Squat: 17
Pull-Up: 0 (tried to keep a 7 pace, wheels came off after fourth round)
Push-Up: 7
Sit-Up: 10
Total: 41

Last time: 39

Warm up:
21 GHD sit-ups, 21 back extensions, 10 pull-ups, 10 dips, 10 overhead squats with 45 pound bar
1 mile run

101022

Saturday 101009

Handstand walk 100 meters

If you fall, restart at the point of contact furthest from the finish.

Post time to comments.

Subbed 300 wall-runs. Time: 21:06

Warm-up:
30 GHD sit-ups, 10 pull-ups, 10 dips, 10 overhead squats with 45 pound bar
90 second plank, 10 pull-ups, 10 dips, 10 overhead squats with 45 pound bar
30 roman chair side bends each side with 25 pound dumbbell
90 second roman chair side plank each side with 25 pound dumbbell
10 dips, 10 overhead squats with 45 pound bar
1 mile run

101021

Friday 101015

Three rounds for time of:
135 pound Hang power cleans, 15 reps
15 Burpees

Post time to comments.

115 pounds. Time: 8:01

Warm-up:
20 GHD sit-ups, 15 pull-ups, 15 dips, 10 overhead squats with 45 pound bar
20 GHD sit-ups, 15 pull-ups, 15 dips, 10 overhead squats with 45 pound bar
1 mile run

101019

Thursday 101007

21-15 and 9 rep rounds of:
Left-arm Kettlebell snatch, 1.5 pood
Right-arm Kettlebell snatch, 1.5 pood
Pull-ups

Post time to comments.

55 pound dumbbell (hang power) snatches. I had to stop the clock a couple times to wait for the pull-up bar. Time: 14:42

Warm-up:
21 GHD sit-ups, 21 back extensions with 25 pound plate, 10 overhead squats with 45 pound barbell
90 second plank, 10 overhead squats with 45 pound barbell
1 mile run

101018

Monday 101004

For time:
95 pound Back squat, 50 reps
15 ft Rope Climb, 5 ascents
115 pound Back squat, 40 reps
15 ft Rope Climb, 4 ascents
135 pound Back squat, 30 reps
15 ft Rope Climb, 3 ascents
155 pound Back squat, 20 reps
15 ft Rope Climb, 2 ascents
175 pound Back squat, 10 reps
15 ft Rope Climb, 1 ascent

Post time to comments.

Subbed 50, 40, 30, 20, 10 push-ups for rope climb. Time: 32:36

Finished with 1 mile run

101016

Bike BO Loop, 30.30 miles ascent 1207 feet, time: 1:48:44, avg. 16.7 mph

101015

Tuesday 101005

Resting 60 seconds between sets:
Bench press 2-2-2-2-2-2-2-2-2-2

Post load(s) to comments.

185-185-185-185-185-195-195-195-195(fail on second rep)-185-185

Second WOD today, after Jerry.

101015

Sunday 101003

"Jerry"

For time:
Run 1 mile
Row 2K
Run 1 mile

Post time to comments.

Compare to 100509.

21:45. 100509: 21:58

Warm-up:
1 mile run

101014

Friday 101001

Snatch, 1 rep
Clean and jerk, 1 rep
As many rounds and reps as possible in ten minutes of:
55kg Squat clean, 6 reps
12 Pull-ups
24 Double-unders

Add together the best snatch (in kg), the best clean and jerk (in kg), and the total reps performed in the triplet for your final score. Post score to comments.

Snatch 117.5 lbs / 53.3 kg
Clean and jerk 137.5 lbs / 62.4 kg

Subbed 2-1 single-unders for double-unders. 4 complete rounds = 168

Score = 283

Warm-up:
2 rounds of:
21 GHD sit-ups, 21 back extensions with 25 pound plate, 10 overhead squats with 45 pound barbell

1 mile run

101012

Thursday 100930
"Ryan"
Five rounds for time of:
7 Muscle-ups
21 Burpees

Each burpee terminates with a jump one foot above max standing reach.

Subbed 3:1 pull-ups and dips for muscle-ups. 12" box jump burpees. Three rounds.
Time: 26:04

Warm-up:
1 mile run

101011

Wednesday 100929

"Jack"

Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box

Post rounds completed to comments.

55 pound dumbbell swings. 5 rounds, 10 push presses.

Warm-up:
3 rounds of:
21 GHD sit-ups
21 back extensions with 25 pound plate
10 pull-ups
10 dips

followed by 1 mile run

101009

Bike BO Loop (backwards), 30.30 miles ascent 1207 feet, time: 1:49:25, avg. 16.6 mph

101008

Monday 100927

Ten rounds for time of:
135 pound Deadlift, 15 reps
15 push-ups

Post time to comments.
Compare to 100310.

Time: 16:02. 100310: 22:42

Warm-up:
3 rounds of:
21 GHD sit-ups
21 back extensions with 25 pound plate
10 pull-ups
10 dips
10 overhead squats with 45 pound bar.

followed by 1 mile run

101007

Sunday 100926

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments. Compare to 091105.

12 rounds + 11 pull-ups.

091105: 8 rounds + 7 pull-ups

Warm-up:
3 rounds of:
10 GHD sit-ups with 45 pound bar
10 back extensions with 45 pound bar
10 overhead squats with 45 pound bar
90 second plank

1 mile run

101006

Bike M-Hill x 1, 10.59 miles. Time 34:11, avg. 18.6 mph

101005

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.

20 lb x 2 Thruster: 30 20 20
SDHP: 30 19 15
Box Jump: 30 20 20
Push Press: 20 11 10
Row: 17 12 12
Total: 286

Last time: 256

Warm-up:
21 GHD sit-ups, 21 back extensions with 25 pound plate, 10 pull-ups, 10 dips, 10 overhead squats with 45 pound bar
1 mile run

101004

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: 31 (25)
SDHP: 25 (20)
Box Jump: 20 (25)
Push Press: 15 (15)
Row: 13 (20)

Feeling really dehydrated and bad, so only did one round. Will do this one tomorrow.

Warm-up:
21 GHD sit-ups, 21 back extensions with 25 pound plate, 10 pull-ups, 10 dips, 10 overhead squats with 45 pound bar
15 GHD sit-ups, 15 back extensions with 25 pound plate, 10 pull-ups, 10 dips, 10 overhead squats with 45 pound bar
9 GHD sit-ups, 9 back extensions with 25 pound plate, 10 pull-ups, 10 dips, 10 overhead squats with 45 pound bar
1 mile run

101001

Sunday 100919

Complete five rounds of:
Deadlift, 3 reps
Max rep Handstand push-ups

Post loads and reps for each round to comments.

315/12, 315/11, 315/8, 315/8, 335/5

Warm-up:
5 pull-ups, 5 dips, 10 overhead squats with 45 pound bar
5 pull-ups, 5 dips, 10 overhead squats with 45 pound bar
5 pull-ups, 5 dips, 10 overhead squats with 45 pound bar