Monday, April 30, 2012

120430

WOD #14
8 Rounds For Time:
Handstand 30 seconds
10 Squats

Time: 7:00

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

Followed by:
Tabata GHD Sit-ups: 8+8+8+8+8+8+8+8 = 64 Total
Tabata bar dips: 8+8+8+8+5+5+5+5 = 52 Total

Warm-up 10 minute row: 2437m, 2:03.1/500m
Cool-down 10 minute row: 2336m, 2:08.4/500m

Sunday, April 29, 2012

120429

WOD #59
For Time:
Run 1 mile
100 Push-ups
200 Squats
Run 1 mile

Partitioned push-ups/squats 10/20. Time: 23:22 (6:47, 6:40 mile times)
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: 2436m, 2:03.1/500m
Cool-down 10 minute row: 2357m, 2:07.2/500m

Saturday, April 28, 2012

120428

WOD #5
3 Rounds For Time:
Run 200m
25 Push-ups

Raining, so I subbed 250m rows for the runs. Time: 6:25

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

Max reps 1.5 pood goblet squat in 1 minute: 35

3 min handstand hold 3 burpees every time you come off the wall: 3 rounds

Warm-up 10 minute row: 2550m, 1:57.6/500m
Cool-down 10 minute row: 2388m, 2:05.6/500m

Thursday, April 26, 2012

120426

WOD #56
50-40-30-20-10 Rep Rounds for Time:
Single Unders
Push-ups

Time: 11:34

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: 2392m, 2:05.4/500m
Cool-down 10 minute row: 2463m, 2:01.8/500m

Wednesday, April 25, 2012

120425

20 min AMRAP
10 push press (115/75)
10 kbs
10 box jumps

7 rounds, even.

Warm-up 10 minute row: 2379m, 2:06.1/500m

Tuesday, April 24, 2012

120424

FRIDAY 091225

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

217+179+217+139+217+99 Total: 1068

Previous best (120417): 1062

Cool-down 15 minute row: 3616m, 2:04.4/500m

Sunday, April 22, 2012

120422

WOD #32
For Time:
Run 800m
100 Air Squats
Run 800m

Sore Achilles, subbed 1000m row. Time: 11:30

Rows:
3:41.6, 1:50.8/500m
3:38.9, 1:49.4/500m

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: 2367m, 2:06.7/500m

Saturday, April 21, 2012

120421

"Backlash"
3 Rounds For Time:
400 Meter Run
30 Kettlebell Swings (70, 53)
30 Push-Ups
30 Pull-Ups

53 lb kettlebell.  Time: 26:36

Warm-up 10 minute row: 2356m, 2:07.3/500m
Cool-down 10 minute row: 2227m, 2:14.7/500m

Friday, April 20, 2012

120420

WOD #50
3 Rounds for Time:
Run 400m
50 Squats
25 Push-ups

Time: 11:54 (3:34/4:06/4:13)

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

Followed by Tabata GHD Sit-ups: 8+8+8+8+8+8+8+8 = 64 Total

Warm-up 10 minute row: 2446m, 2:02.6/500m
Cool-down 10 minute row: 2335m, 2:08.3/500m

Wednesday, April 18, 2012

120418

WOD #51
For Time:
Run 1000m
100 Air Squats
50 Pushups

Time: 9:05 (4:04/2:55/2:04)

Followed by:

WOD #74
For Time:
2 Minutes Double Unders
2 Minutes Situps
Rest 1 min
90 sec Double Unders
90 sec Situps
Rest 1 min
60 sec Double Unders
60 sec Situps

Did doubles mixed with singles. This is a great workout to motivate double-under practice
12+64/9+48/7+32
Total: 28/144

120407: 47/144

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: 2477m, 2:01.1/500m
Cool-down 10 minute row: 2376m, 2:06.2/500m

Tuesday, April 17, 2012

120417

FRIDAY 091225

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

216-178-216-138-216-98

Total: 1062

Previous best (120403): 1056

Sunday, April 15, 2012

120415

SATURDAY 110326

"Abbate"

Run 1 mile
155 pound Clean and jerk, 21 reps
Run 800 meters
155 pound Clean and jerk, 21 reps
Run 1 Mile

Did this at home so subbed 1.5 pood kettlebell clean and jerks, 21 reps each side. First time doing these, got faster on the second round. Need chalk.

Time: 35:41

Warm-up 10 minute row: 2411m, 2:04.4/500m
Cool-down 10 minute row: 2333m, 2:08.5/500m

Saturday, April 14, 2012

120414

Bike BO Loop, 29.83 miles ascent 1207 feet.

Time: 1:38:51, 18.1 mph avg.

Season Total: 173.88 miles

Friday, April 13, 2012

120413

THURSDAY 120412

Five rounds for time of:
Handstand walk 25 yards
50 Squats

Pressed for time, so I scaled to 3 rounds and subbed 50 shoulder taps for the handstand walk.
Time: 8:01

Warm-up 10 minute row: 2414m, 2:04.2/500m

Wednesday, April 11, 2012

120411

Three rounds for time of:
50 Kettlebell swings, 1.5 pood
25 pull-ups

Time: 17:59

Warm-up 10 minute row: 2434m, 2:03.2/500m
Cool-down 10 minute row: 2253m, 2:13.1/500m

Tuesday, April 10, 2012

120410

SUNDAY 120408

Run 5K

Post time to comments.

Time: 19:53 (PR)

Splits: 0:44/6:20/6:26/6:23

111017: 22:56
110917: 20:24 (PR)
110826: 20:42
100527: 21:35
100515: 20:25

Monday, April 9, 2012

120409

WOD #46
For Time:
100 Push-ups
100 Sit-ups
100 Squats

I had the energy and access to a pull-up bar so I went ahead and scaled this up to:

"Angie"

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

Time: 22:10 (8:10/6:44/3:51/3:24)
110412: 27:07
100730: 33:00


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: 2611m, 1:54.4/500m
Cool-down 10 minute row: 2234m, 2:14.3/500m

Saturday, April 7, 2012

120407

Bike M-Hill x 2. 21.14 miles ascent 689 feet: 1:19:25, 16.0 mph

Season Total: 143.58 miles

120407

WOD #74
For Time:
2 Minutes Double Unders
2 Minutes Situps
Rest 1 min
90 sec Double Unders
90 sec Situps
Rest 1 min
60 sec Double Unders
60 sec Situps

Did doubles mixed with singles. This is a great workout to motivate double-under practice
21+64/15+48/11+32
Total: 47/144

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: 2547m, 1:57.7/500m
Cool-down 10 minute row: 2362m, 2:07.0/500m

Friday, April 6, 2012

120406

WOD #71
“Nicole”
AMRAP in 20 minutes of:
Run 400
Max rep pull ups

9 rounds, 85 pull-ups. 23 in the first round 5 in the last.

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: 2463m, 2:01.8/500m
Cool-down 10 minute row: 2246m, 2:13.5/500m

Thursday, April 5, 2012

120405

WOD #66
For Time:
30 Handstand Push-ups
40 Jump squats
50 Sit-ups
60 Squats
70 Double-unders

2-1 single unders. Time: 9:17

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

Warm-up 10 minute row: 2551m, 1:57.6/500m
Cool-down 10 minute row: 2323m, 2:09.1/500m

Tuesday, April 3, 2012

120403

FRIDAY 091225

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

215-177-215-137-215-97

Total: 1056

Previous best (120302): 1040

Followed by 10:00 row: 2331m, 2:08.7/500m

Monday, April 2, 2012

120402

WOD #28
10 Rounds For Time:
10 Burpees
Run 100m

Scaled to 200m runs. Looking at my splits it appears that I double-tapped my lap counter so this was only 9 rounds. Scale-up+Scale-down, I'll call it a wash. Time: 14:07

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: 2433m, 2:03.3/500m

Sunday, April 1, 2012

120401

Bike 40.70 miles. M-Hill x 1 + BO Loop Backwards.

Time: 2:39.27, 15.3 mph

Season Total: 122.44 miles