120330

5 rounds for time of
Run 400 meters
10 Deadlifts

225 lb deadlift

Time: 12:38

Warm-up 10 minute row: 2373m, 2:06.4/500m
Cool-down 10 minute row: 2238m, 2:14.0/500m

120329

For time:
95 pound Overhead squat, 100 reps
Perform 3 Burpees on the minute every minute.
(workout starts with three burpees)

Time: 13:51

Warm-up 10 minute row: 2390m, 2:05.5/500m
Cool-down 10 minute row: 2285m, 2:11.3/500m

120328

10-9-8-7-6-5-4-3-2-1
Kettle Bell Swing
Ring Dip

Time: 7:07
rest 5:00

Max reps goblet squat in 1 minute: 30
I thought I must have failed to start the stopwatch so I actually bailed on this about seven seconds early.

Warm-up 10 minute row: 2421m, 2:03.9/500m
Cool-down 10 minute row: 2326m, 2:08.9/500m

120326

WOD #17
5 Rounds For Time:
Handstand 30 seconds
20 Air Squat

Time 5:27
Set countdown timer to 0:33 to allow time to kick into handstand. Wasted a little time switching between stopwatch and timer.

Source: CrossFit Durham Travel WODs
10, 31, 18, 73, 44, 65, 55, 34, 62, 8, 68, 52, 4, 17, 28, 66, 71, 74, 46, 51, 50, 32, 56, 5, 59, 14, 64, 25, 9, 6, 48, 33, 61, 12, 58, 47, 37, 3, 53, 36, 39, 13, 69, 38, 2, 27, 63, 16, 35, 70, 49, 26, 30, 24, 11, 21, 7, 1, 23, 67, 75, 15, 41, 22, 20, 19, 43, 42, 54, 72, 45, 57, 40, 29, 60

Warm-up 10 minute row: 2533m, 1:58.4/500m

Post WOD
3 rounds:
15 dips
15 GHD sit-ups
15 back extensions
15 pull-ups

120325

Bike BO Loop, 30.30 miles ascent 1207 feet.

Time: 1:44:35, 17.5 mph
Season Total: 81.74 miles

120324

WOD #4
5 Rounds For Time:
Run 200m
10 Squats
10 Push Ups

Time: 6:27

Source: CrossFit Durham Travel WODs
10, 31, 18, 73, 44, 65, 55, 34, 62, 8, 68, 52, 4, 17, 28, 66, 71, 74, 46, 51, 50, 32, 56, 5, 59, 14, 64, 25, 9, 6, 48, 33, 61, 12, 58, 47, 37, 3, 53, 36, 39, 13, 69, 38, 2, 27, 63, 16, 35, 70, 49, 26, 30, 24, 11, 21, 7, 1, 23, 67, 75, 15, 41, 22, 20, 19, 43, 42, 54, 72, 45, 57, 40, 29, 60

Rest 10 minutes then:
21-15-9 reps of:
Kettlebell Swings 1.5 pood
Handstand push-ups

Time: 8:08

Warm-up 10 minute row: 2454m, 2:02.2/500m
Cool-down 10 minute row: 2316m, 2:09.5/500m

120321

“Helen”
3 rounds for time of:
400m Run
21 KB Swings, 1.5/1 pood
12 Pull ups
Post time to comments.

Time: 11:39. Pull-ups were pretty fried from Lynne yesterday.

120107: 10:28
110818: 12:31

rest 10 min then:
WOD #52
Squats for time (pick a number between 100-500

250 squats
Time: 8:37

120215: 9:50

Source: CrossFit Durham Travel WODs
10, 31, 18, 73, 44, 65, 55, 34, 62, 8, 68, 52, 4, 17, 28, 66, 71, 74, 46, 51, 50, 32, 56, 5, 59, 14, 64, 25, 9, 6, 48, 33, 61, 12, 58, 47, 37, 3, 53, 36, 39, 13, 69, 38, 2, 27, 63, 16, 35, 70, 49, 26, 30, 24, 11, 21, 7, 1, 23, 67, 75, 15, 41, 22, 20, 19, 43, 42, 54, 72, 45, 57, 40, 29, 60

Warm-up: 1 mile run

120320

FRIDAY 120316

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

Post reps for both exercises in all rounds.

BW 175: 12/23, 10/20, 7/14, 6/14, 5/14

Total: 125

110523: 132
110425: 140

These numbers are going in the wrong direction.

120319

MONDAY 120319

Five rounds for time of:
Turkish Get-up, 45 pound barbell, 21 reps
Run 400 meters

First two rounds with 45 lb dumbbell. Last three rounds with 35 lb dumbbell.
Time: 43:28

120317

Bike BO Loop, 30.30 miles ascent 1207 feet.

Computer is busted, had problems with my stopwatch so didn't get time.

Season Total: 51.44 miles

120316

Max reps of pull-ups in 4 minutes
Rest 1 minute
Max reps of handstand push-ups in 3 minutes
Rest 1 minute
Max reps of push-ups in 2 minutes
Rest 1 minute
Max reps of double-unders in 1 minute

Pull-ups: 56
Handstand push-ups: 23
Push-ups: 30
Single-Unders: 110

Tabata GHD sit-ups:
8+8+8+8+8+8+8+8=64 total

Warm-up 5 minute row: 1206m, 2:04.3/500m
Cool-down 5 minute row: 2253m, 2:13.1/500m

120315

D Short Intervals
Day 1 Week 10

C2 Row (THU): 6 x (2:00 on, 1:00 off)

12:00.0 3403m 27spm 01:45.7/500m

02:00.0 583 28 01:42.9
02:00.0 573 27 01:44.7
02:00.0 568 27 01:45.6
02:00.0 559 28 01:47.3
02:00.0 558 27 01:47.5
02:00.0 560 27 01:47.1

Warm-up 5 minute row: 1224m, 2:02.5/500m

120315

WOD #68
For Time:
60 Push-ups
Run 400m
40 Push-ups
Run 800m
20 Push-ups
Run 1 mile

Time: 19:32 (3:31, 1:41, 2:53, 3:31, 1:11, 6:42)
Push-ups sucked after clapping push-up WOD yesterday.

Source: CrossFit Durham Travel WODs
10, 31, 18, 73, 44, 65, 55, 34, 62, 8, 68, 52, 4, 17, 28, 66, 71, 74, 46, 51, 50, 32, 56, 5, 59, 14, 64, 25, 9, 6, 48, 33, 61, 12, 58, 47, 37, 3, 53, 36, 39, 13, 69, 38, 2, 27, 63, 16, 35, 70, 49, 26, 30, 24, 11, 21, 7, 1, 23, 67, 75, 15, 41, 22, 20, 19, 43, 42, 54, 72, 45, 57, 40, 29, 60

120314

WOD
10 OHS (95/65)
1 push up (clapping)
9 OHS
2 push ups
8 OHS
3 push ups
7 OHS
4 push ups
6 OHS
5 push ups
5 OHS
6 push ups
4 OHS
7 push ups
3 OHS
8 push ups
2 OHS
9 push ups
1 OHS
10 push ups

Time: 12:28

Warm-up 5 minute row: 1181m, 2:07.0/500m
Cool-down 10 minute row: 2249m, 2:13.3/500m

120312

WOD #8
10-9-8-7-6-5-4-3-2-1 sets of sit-ups and a 100 meter sprint between each set

Scaled up to GHD sit-ups and 200 meter sprints since that was easier to do on the track inside.
Time: 12:17

Source: CrossFit Durham Travel WODs
10, 31, 18, 73, 44, 65, 55, 34, 62, 8, 68, 52, 4, 17, 28, 66, 71, 74, 46, 51, 50, 32, 56, 5, 59, 14, 64, 25, 9, 6, 48, 33, 61, 12, 58, 47, 37, 3, 53, 36, 39, 13, 69, 38, 2, 27, 63, 16, 35, 70, 49, 26, 30, 24, 11, 21, 7, 1, 23, 67, 75, 15, 41, 22, 20, 19, 43, 42, 54, 72, 45, 57, 40, 29, 60

Cool-down 10 minute row: 2289m, 2:11.1/500m

120311

Bike M-Hill x 2. 21.14 miles ascent 689 feet: 1:13:40, 17.19 mph

120310

D Long Intervals
Day 2 Week 9

ENDURANCE WOD:
C2 Row (THU): 2 x 1250m, rest 2:00, deviate no more than 3-5 seconds

09:01.1 2500m 24spm 01:48.2/500m

04:26.1 1250 25 01:46.4
04:35.0 1250 24 01:50.0

Warm-up 5 minute row: 1250m, 2:00.0/500m
Cool-down 10 minute row: 2292m, 2:10.8/500m

120208

CrossFit Games Open 12.3

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24" box
115 pound Push press, 12 reps
9 Toes-to-bar

5 rounds + 15 box jumps.

120307

Start a running clock. During the first minute, complete the following:

3 handstand push-ups
1 Russian kettlebell swing (M:53#/w:35#)
Every subsequent minute, add 1 kettlebell swing. Score is total kettlebell swings in last round completed.

Score: 20

Warm-up 10 minute row: 2454m, 2:02.2/500m
Cool-down 10 minute row: 2270m, 2:12.1/500m

120306

D Short Intervals
Day 2 Week 9

ENDURANCE WOD:
C2 Row (TUE): 10-12 x 250m, rest 2:00, deviate no more than 2-3 seconds

08:02.4 2500m 30spm 01:36.4/500m

00:46.7 250 32 01:33.4
00:47.0 250 32 01:34.0
00:47.3 250 32 01:34.6
00:47.9 250 30 01:35.8
00:48.3 250 31 01:36.6
00:48.2 250 31 01:36.4
00:49.3 250 30 01:38.6
00:49.4 250 29 01:38.8
00:48.8 250 30 01:37.6
00:49.6 250 30 01:39.2

Rest 10 minutes then:
WOD #62
For Time:
400m Walking Lunge

Time: 13:15 (356 steps, broke into sets of 20 steps). Felt good about the time considering how crippled I was by my best effort. We'll see how I feel in a couple days.

110725: 11:32, 348 steps.
110215: 14:20
100826: 15:02

Source: CrossFit Durham Travel WODs
10, 31, 18, 73, 44, 65, 55, 34, 62, 8, 68, 52, 4, 17, 28, 66, 71, 74, 46, 51, 50, 32, 56, 5, 59, 14, 64, 25, 9, 6, 48, 33, 61, 12, 58, 47, 37, 3, 53, 36, 39, 13, 69, 38, 2, 27, 63, 16, 35, 70, 49, 26, 30, 24, 11, 21, 7, 1, 23, 67, 75, 15, 41, 22, 20, 19, 43, 42, 54, 72, 45, 57, 40, 29, 60


Warm-up 5 minute row: 1270m, 1:58.1/500m
Cool-down 5 minute row: 1048m, 2:23.1/500m

120304

15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 reps of the couplet:

kettlebell swings
burpees

1.5 pood. Time: 17:38

111225: 17:46

Warm-up: 10 minute row, 2348m, 2:07.6/500m
Cool-down: 10 minute row, 2164, 2:18.6/500m

120303

Supine ring pull-up volume programming. Reps on the minute for 20 minutes:
7+7+7+7+7+7+7+7+7+7+7+7+7+7+7+7+7+7+7+7
Total: 140

1200211: 120 (held 6)

Warm-up: 10 minute row, 2352m, 2:07.5/500m
Cool-down: 5 minute row, 1133m, 2:12.3/500m

120302

FRIDAY 091225

Bench Press 1-10-1-20-1-30 reps

210-175-215-135-210-95

Total: 1040

Previous best (110414): 1035
Next time, start the 1 RM higher since that always drops off after the round of 20.

Followed by 10:00 row: 2556m, 1:57.4/500m