110630

Bike BO Loop (backwards), 30.92 miles ascent 1207 feet, time: 1:53:11, avg. 16.4 mph

110629

SATURDAY 110625

For time:
Run 800 meters
30 Muscle-ups
Run 800 meters

Jumping ring muscle-ups. Time: 13:11

Warm up:
800 meter run

110628

SUNDAY 110626

For time:
Run 800 meters
Snatch, 30 reps
Run 800 meters

Post load and total time to comments.

45 lbs dumbbell snatches, alternating arms. Time: 13:31

Warm up
3 rounds of:
15 GHD sit-ups
15 back extensions
10 pull-ups
10 dips

110627

FRIDAY 110624

For time:
Run 800 meters
Clean and Jerk, 30 reps
Run 800 meters

Post load and total time to comments.

102.5 lbs. Time: 11:27

Warm up
3 rounds of:
15 GHD sit-ups
15 back extensions
15 overhead squats with 30 pound bar
10 pull-ups
10 dips

110624

WEDNESDAY 110622

Deadlift 3-3-3-3-3 reps

Post loads to comments.

Compare to 110222.

295-295-295-295-295. Tried 315 but that seemed too heavy and I didn't want to push my back too hard.

110623

Complete four one-hour pieces and then two 20,000 meter efforts spread out over four weeks.

Row One hour:
12:00 2885m, 2:04.7/500m
24:00 2870m, 2:05.4/500m
36:00 2866m, 2:05.6/500m
48:00 2864m, 2:05.6/500m
60:00 2905m, 2:03.9/500m
Total: 14390m, 2:05.0/500m

110622

Bike M-Hill, 10.62 miles.
Time: 37.04, 17.2 mph

110621

Ring dip volume programming. Reps on the minute for 20 minutes:
3-3-3-3-3-3-3-3-3-3-3-3-3-3-3-3-3-3-3-3

Ring pull-up volume programming. Reps on the minute for 10 minutes:
5-5-5-5-5-5-5-5-5-5

110620

THURSDAY 110616

"Nancy"

5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

Post time to comments.

Started off with 95 overhead squats. Dropped to 72.5 after the first round, but my shoulders were pretty burned out by the first round. Time: 22:03.

Warm up:
3 rounds -
15 GHD sit-ups
15 back extensions
10 pull-ups
10 dips
10 overhead squats with 30 pound bar

110619

Bike BO Loop, 30.30 miles ascent 1207 feet, time: 1:38:00, avg. 18.5 mph (PR)

Previous PR:
Bike BO Loop, 30.34 miles ascent 1207 feet 1:40:21, 18.1 mph avg. 100821

110617

SUNDAY 110612

"Small"

Three rounds for time of:
Row 1000 meters
50 Burpees
50 Box jumps, 24" box
Run 800 meters

Post time to comments.

Time: 52:21
Splits were 16:23/18:11/17:47

110616

FRIDAY 110610

For time:
225 pound Deadlift, 21 reps
50 Squats
135 pound Push press, 21 reps
225 pound Deadlift, 15 reps
50 Squats
135 pound Push press, 15 reps
225 pound Deadlift, 9 reps
50 Squats
135 pound Push press, 9 reps

Post time to comments.

Deadlift 212.5 pounds, Push press 122.5 pounds.
Time: 28:37

Warm-up:
5 minute row

110615

WEDNESDAY 6.15.2011: MID WEEK 3
3+ Hours Before or After CFE Strength & Conditioning WOD
Choose ONE of the following sports:
Swim (SS Tue, 3S Mon): 10 x 75m/y on 1:30
Bike (SS Tue, 3S Wed): 6 x 1M, 2:00 spin/rest
Run (SS Tue, 3S Tue): 6-12 x 200m, 90 seconds rest
Maintain splits within 3-5 seconds

Bike on trainer:
1. 2:26
2. 2:19
3. 2:19
4. 2:19
5. 2:19
6. 2:18
Avg: 2:20, 25.71 mph

110614

MONDAY 110613

Back Squat 3-3-3-3-3 reps

Post loads to comments.

225-225-225-225-225

Followed by three rounds:
15 GHD sit-ups
15 back extensions
15 dips

110613

WEDNESDAY 110608

Push Jerk 2-2-2-2-2-2-2-2-2-2 reps

Post load(s) to comments.

122.5-127.5-132.5-137.5-142.5-147.5-152.5-152.5-122.5-122.5

I must have miscounted somewhere and done an extra set. Failed a couple times on third attempt at 152.5, so I dropped it down to something more manageable.

Warm-up:
3 rounds
10 pull
10 dips
15 GHD sit-ups
15 back extensions
15 overhead squats with 30 pound bar

110610

SATURDAY 110604

2011 CrossFit Games Regional Workout 4

For time:
100 Pull-ups
100 Kettlebell swings, 24kg
100 Double-unders
95 pound Overhead squat, 100 reps

Post time to comments.

55 pound dumbbell swings. 2-1 single-unders for double-unders. Overhead squats with 30 pound bar. Dumbbell swings really wore me down. It was almost impossible to string together any number of single-unders for a while. My shoulders were toast by the time I got to the OHS so I dropped all the weight from the bar after the first couple reps.

Time: 35:08

Warm-up:
1 mile run

110609

THURSDAY 6.09.2011: SHORT INTERVALS DAY 1 WEEK 2
CrossFit: OFF or <8Min WOD
Endurance WOD:
Swim (SS Th, 3S Fri): 15 – 25 x 50 on 1 min
Bike (SS Th, 3S Sun or T/TT): 8 – 10 x 1/2M on 2Min
Run (SS Th, 3S Sat or T/TT): 10 – 12 x 200m w/ 2 min rest

C2: 10x250m w/ 2 min rest:
1. 0:47.3
2. 0:46.2
3. 0:47.3
4. 0:49.0
5. 0:50.1
6. 0:51.4
7. 0:50.5
8. 0:51.1
9. 0:52.2
10. 0:51.3
Avg: 0:49.9, 1:38.2/500m

110609

Individual Workout 2
Thruster Ladder

82.5, 102.5, 112.5, 122.5, 132.5, 142.5, 152.5(f)
Used my own weight scheme since the games weights were too heavy for me. Didn't time the breaks since I had to swap the weights, but I kept rest minimal.

110607

SATURDAY 110528

2011 CrossFit Games Regional Workout 3

21-15-9 reps for time of:
315 pound Deadlift
30" Box jump

Post time to comments.

Deadlift 212.5 lbs, 24 inch box. Time 12:22

Warm-up:
3 rounds
10 pull-ups
10 dips
10 overhead squats with 30 pound bar
10 GHD sit-ups
10 back extensions

110606

FRIDAY 110527

2011 CrossFit Games Regional Workout 1

For time:
Run 1000 meters
30 Handstand push-ups
Row 1000 meters

Post time to comments.

Time: 12:56
Run: 3:43
HSPU: 5:35
Row: 3:37.9

Warm-up:
1000 meter run
500 meter row

110605

Bike 10.6 miles. Easy, untimed.
Swim 30 lengths, untimed. Focused on head position and body roll.

110604

Swim 30 lengths, untimed.

110603

Handstand push-up volume programming. Four reps on the minute for 20 minutes.
Made it through the first five rounds before dropping to three reps for the rest.
Total: 65 reps