120630

Bike BO Loop, 30.38 miles ascent 1207 feet. Time: 1:45:54, 17.2 mph
Season Total: 255.29 miles

120628

WOD #16
For Time:
Run 1 mile, lunging 30 steps every minute
Time: 9:32

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

Warm-up 10 minute row: 2301m, 2:10.3/500m
Cool-down 10 minute row: 2286m, 2:11.2/500m

120627

Complete the following in the least amount of sets possible:

50 Handstand Push Ups
100 Pull ups

*Complete 50 HSPU by coming from lockout to top of your heading touching the ground.
*Complete 100 Pull Ups using a kipping pull up, a strict pull up or any other way you can from an open shoulder to your head over the bar.
*Rest as needed to complete in the least amount of sets.
*Coming off the bar or out of the handstand constitutes the ending of a set.

Post total sets needed to comments.

HSPU: 15+12+9+8+6
PU: 29+24+21+15+11

Short on time so rests were a little shorter than I would have liked.

120626

WOD #63
For Time:
Run 400 meters
50 Squats
Run 400 meters
50 Push-ups
Run 400 meters
50 Sit-ups
Run 400 meters

Time: 11:10

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: 2495m, 2:00.2/500m
Cool-down 10 minute row: 2281m, 2:10.6/500m

120624

5 rounds
10 deadlifts (225/155)
10 burpees

Time: 7:57

Warm-up 10 minute row: 2396m, 2:05.2/500m
Cool-down 10 minute row: 2296m, 2:10.6/500m

120623

Pre WOD
1×20 back squat

115 lbs

WOD
4 x 4 min AMRAP
1 min rest between rounds
400 meter run
Then
AMRAP clean and jerk
*score will be total of clean and jerks every round

115 lbs (12-14-16-17)

Warm-up 5 minute row: 1246m, 2:00.3/500m

Cool-down 5 minute row: 1168m, 2:08.4/500m

120622

WOD
1-2-3-4-5-6-7-8-9-10 reps for time of:
95 pound Thruster
Box Jump, 24" box

Time: 9:10

Warm-up 10 minute row: 2432m, 2:03.3/500m

Cool-down 10 minute row: 2346m, 2:07.8/500m

120619

WOD
20 min AMRAP:
10 push press  (115 lbs)
10 kettlebell swings (1.5 pood)
10 box jumps (24 inch)

7 rounds plus 6 push presses.

120619

ENDURANCE WOD:
"Short Tosh"
C2 Row (TUE): 3 x (125m + 250m + 500m)

Each distance within a set should be just short of max effort.

Work:Rest of 1:1. Rest exactly as long as it takes to perform a given distance in a set. For example, run 100m in 20s, rest 20s, run 200m in 45s, rest 45s, run 400m in 1:20, rest 1:20, run 100m in 20, rest 20s, etc.

08:49.6 2625m 29spm, 01:40.8/500m
1. 0:24.2, 0:48.4, 1:42.1
2. 0:23.5, 0:50.1, 1:42.7
3. 0:23.9, 0:50.9, 1:43.9

I programmed the rest in the computer to make it easier, I did 0:25, 0:55, 1:50 rests.

120216:
09:04.5 2625m 29spm, 01:43.7/500m
1. 0:23.1, 0:48.1, 1:45.4
2. 0:23.2, 0:51.3, 1:48.4
3. 0:23.7, 0:52.6, 1:48.7

Warm-up 5 minute row: 1170m, 2:08.2/500m
Cool-down 5 minute row: 1170m, 2:08.2/500m

120618

WOD #27
10 Rounds For Time:
10 Walking Lunges
10 Pushups

Time: 6:38

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, 2415m, 2:04.2/500m

Post WOD:
3 sets max handstand hold, 1 minute rest: 1:49, 1:10, 1:00
3 sets max plank hold 1 minute rest: 2:00, 1:35, 1:00

120617

Bike 20.57 miles. Time: 1:15:58, 16.2 mph
Season Total: 224.91 miles

120615

“Sugar Daddy”
21 – 15 – 9
Deadlift 225
400 Meter Run

Time: 8:34

120614

WOD #2
10 Rounds For Time:
10 Push-ups
10 Sit ups
10 Squats

Time: 9:00

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 5333m row: Time: 22:16, 2:05.3/500m 5333m was so I could hit my 1,000,000th meter on the nose.

120613

FRIDAY 091225

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

218+180(x9)+218+140(8-2)+205+100 Total: 1061 Previous best (120424): 1068

120502: 1074

Followed by 5k row: 20:37.9, 2:03.8/500m

120611

WOD #69
5 Rounds For Time:
100 Single Unders
50 Squats

Time: 12:15

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: 2438m, 2:03.0/500m
Cool-down 10 minute row: 2362m, 2:07.0/500m

120610

Pre WOD:
Tabata handstand hold

WOD:
800 meter run
Then
21-15-9
Push press 115
Burpee
Then
800 meter run

Time: 18:23

Warm-up 10 minute row: 2408m, 2:04.5/500m
Cool-down 10 minute row: 2309m, 2:09.9/500m

120609

Bike BO Loop, 30.38 miles ascent 1207 feet.

Time: 1:50:41, 16.5 mph

Season Total: 204.34 miles

120607

WOD #38
For Time:
250 Jumping Jacks

Time: 4:14

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:
1.5 pood Turkish Get-up volume programming. Two reps every 1:10

Max reps 1.5 pood goblet squat in 1 minute: 38

120428: 35

120606

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: 14:56

120304: 17:38
111225: 17:46

120604

MONDAY 120604

21-15-9 reps for time of:
Hang squat clean, 50 pound dumbbells
Handstand push-ups

Time: 12:09

120603

SUNDAY 120603

"Nancy"

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

All OHS unbroken.
Time: 15:44 (2:52, 3:01, 3:06, 3:11, 3:31)

110830: 20:08
110620: 22:03 (with 72.5 lbs)

120602

TUESDAY 120529

21-15-9 reps for time of:
95 pound Front squat
Burpee
Pull-up

First WOD with new barbell and bumpers! Time: 9:00.

Warm-up 10 minute row: 2419m, 2:04.0/500m
Cool-down 10 minute row: 2279m, 2:11.6/500m

120601

WOD #39
For Time:
100 Jumping Jacks
75 Air Squats
50 Pushups
25 Burpees

Time: 7:45

WOD #13
5 Rounds For Time:
3 Tuck Jumps
3 Squats
3 Broad Jumps

Time: 2:23

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 minute plank hold (2:00, 1:00, 1;00)
4 minute handstand hold (2:00, 1:00, 1;00)