120530

WEDNESDAY 120530

Run 10K

Time: 44:56 (1:50 turd, 7:04, 7:09, 7:15, 7:17, 7:17, 7:02)

120529

WOD #36
8 Rounds For Time:
Run 100m
30 Air Squats

200m runs. Time: 13:17 (1:24, 1:41, 1:42, 1:43, 1:43, 1:45, 1:43, 1:32)

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

120528

WEDNESDAY 110817
"Bradley"

10 rounds for time of:
Sprint 100 meters
10 Pull-ups
Sprint 100 meters
10 Burpees
Rest 30 seconds

160 meter runs to middle school.  Time: 32:18

120526

Bike BO Loop, 30.38 miles ascent 1207 feet.

Time: 1:49:08, 16.7 mph

Season Total: 173.96 miles

120525

FRIDAY 120525

Five rounds for time of:
75 pound Push press, 25 reps
50 Double-unders

2-1 single-unders.  Time: 11:49

120524

WOD #53
10-9-8-7-6-5-4-3-2-1 Rep Rounds for Time:
Burpees
Push-ups
Sit-ups

GHD Sit-ups. Time: 9:55 (may have done the round of four twice)

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

30 Body weight bench presses for time (175 lbs):
9:14

120522

WOD #3
For Time:
200 Air Squats

Time: 5:40

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

200 Wall Run steps for time: 7:52

Run 5k, easy pace time: 24:33

120521

SATURDAY 120519

Weighted pull-ups 2-2-2-2-2-2-2 reps

Post loads and body weight to comments.

Compare to 110519

70-70-70-80-80-70-70, body weight: 175

120113: 80-80-70-70-70-70-70, bodyweight 178 pounds

110519: 70-70-70-70-70-70-70, bodyweight 165 pounds

followed by:
WOD #37
10 Rounds For Time:
10 Situps
10 Burpees

Time: 11:29

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

120520

WOD #47
3 Rounds For Time:
30 Push-ups
40 Sit-ups
50 Squats
Time: 12:37

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: 4:00 static handstand hold.  (1:30, 1:30, 1:00)

120518

WOD #58
For Time:
Run 800m
50 Squats
50 Sit-ups

Time: 5:58 (3:10, 1:13, 1:34)

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

followed by:
FRIDAY 120427
2012 CrossFit Games Regional: Individual Event 1

"Diane"

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Time:9:37

Warm-up 10 minute row: 2418m, 2:04.0/500m

120517

WOD #12
6 Rounds For Time:
10 Push-ups
10 Air Squats
10 Sit Ups

GHD sit-ups.  Time: 6:35

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: 2350m, 2:07.6/500m
Cool-down 10 minute row: 2277m, 2:11.7/500m

120515

MONDAY 120514
Overhead Squat 1-1-1-1-1-1-1 reps

115-120-125-130-135-140-145

followed by:

WOD #61
For Time:
21 Pushups
42 Squats
15 Pushups
30 Squats
9 Pushups
18 Squats

Time: 3:34

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: 2471m, 2:01.4/500m
Cool-down 10 minute row: 2341m, 2:09.1/500m

120514

WOD #33
7 Rounds For Time:
7 Air Squats
7 Burpees

Time: 4:34

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

Post WOD:
4 minute total plank hold (2:00, 1:00, 1:00)
Tabata bar dips: 7+7+7+7+6+5+4+4=47

Warm-up 10 minute row: 2413m, 2:04.3/500m
Cool-down 10 minute row: 2323m, 2:09.1/500m

120513

SUNDAY 120513
"Jag 28"

For time:
Run 800 meters
28 Kettlebell swings, 2 pood
28 Strict Pull-ups
28 Kettlebell clean and jerk, 2 pood each
28 Strict Pull-ups
Run 800 meters

1.5 pood kettlebell. 28 kettlebell clean and jerks each side.  Time: 25:21

Warm-up 10 minute row: 2315m, 2:09.5/500m
Cool-down 10 minute row: 2215m, 2:15.4/500m

120511

Row marathon (42195M). Time: 2:59:14.9, 2:07.4/500m

On pace for a big PR but wheels came completely off shortly after the third break.

111210:  2:57:39.8

08:09.5	2000	24		02:02.3
08:10.4	4000	23		02:02.6
08:11.5	6000	23		02:02.8
08:11.8	8000	23		02:02.9
08:12.5	10000	23		02:03.1
08:13.1	12000	23		02:03.2
08:14.1	14000	23		02:03.5
09:13.2	16000	21		02:18.3
08:14.2	18000	23		02:03.5
08:12.9	20000	23		02:03.2
08:14.3	22000	23		02:03.5
08:13.6	24000	23		02:03.4
08:15.5	26000	23		02:03.8
08:15.2	28000	23		02:03.8
09:03.8	30000	21		02:15.9
08:23.6	32000	23		02:05.9
08:26.5	34000	23		02:06.6
08:41.3	36000	23		02:10.3
09:05.4	38000	23		02:16.3
09:14.8	40000	23		02:18.7
09:23.4	42000	23		02:20.8
00:54.5	42195	23		02:19.7

120508

WOD #48
AMRAP in 20 minutes:
5 Pushups
10 Situps
15 Squats

22 rounds even.

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: 2330m, 2:08.7/500m
Cool-down 10 minute row: 2262m, 2:12.6/500m

120507

WOD #9:
21-15-9
Air Squats
Pushups

Time: 1:54

WOD #6:
3 Rounds For Time:
10 Handstand Pushups
Run 200m

Time: 5:40

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: 2478m, 2:01.1/500m
Cool-down 10 minute row: 2356m, 2:07.3/500m

120505

Bike BO Loop (backwards), 30.34 miles ascent 1207 feet, time: 1:46:48, avg. 17.0 mph

Season total: 204.22 miles

120504

WOD #25
10-9-8-7-6-5-4-3-2-1 Rep Rounds For Time:
Burpees
Sit-ups

GHD sit-ups. Probably did round 4 twice. Time: 8:02

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

Followed by 30 back squats at 135 lbs for time: 1:58

Warm-up 10 minute row: 2371m, 2:06.5/500m
Cool-down 10 minute row: 2323m, 2:09.1/500m

120503

WOD #64
For Time:
80-60-40-20 Reps of Air Squats
40-30-20-10 Reps of Sit-ups
20-15-10-5 of Handstand Push-ups
Time: 14:35

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

Pre/Post WOD: 100m farmer's dumbbell carry 85lbs x 2

Warm-up 10 minute row: 2389m, 2:05.5/500m
Cool-down 10 minute row: 2280m, 2:11.5/500m

120502

FRIDAY 091225
Bench Press 1-10-1-20-1-30 reps

218+180+218+140+218+100 Total: 1074 Previous best (120424): 1068

Warm-up 10 minute row: 2520m, 1:59.0/500m
Cool-down 10 minute row: 2334m, 2:08.5/500m