Tuesday, July 31, 2012

120731

SUNDAY 120729

Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

Post time and number of sets to completion.

I did the first four rounds as prescribed, only coming off the bar once per set.  After that I needed to drop the weight down to 25 pounds, and did another round unbroken. After that, I had to break up the rounds and didn't keep track of the total number of sets.

Monday, July 30, 2012

120730

WOD #11
For Time:
Run 1 mile

Time: 5:37

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

Sunday, July 29, 2012

120729

With a continuously running clock, perform the following movements each minute, adding one rep to each exercise every minute.

3 Box jumps
4 Kettlebell swings
5 Wall ball shots

Once you fail to complete all the repetitions within the minute, start back at 3, 4, 5 until 20 minutes is up.

Made it up to the round of 7. Came back around a few more times until I didn't make it to the wall balls in the second round so I just started doing the minimum on the minute for the last five minutes or so.

Warm-up 10 minute row: 2362m, 2:07.0/500m
Cool-down 10 minute row: 2236, 2:14.1/500m

Friday, July 27, 2012

120727

“J.T.”
21-15-9 reps of:
Handstand Push ups
Ring dips
Push ups

Time: 19:32.
Previous:

(111106): 21:55. Range of motion was less than perfect on the HSPUs.
(110727): 23:00
(110411): 21:41. Bar dips, otherwise Rx'd.

Warm-up 10 minute row: 2350m, 2:07.6/500m
Cool-down 10 minute row: 2283, 2:11.4/500m

Thursday, July 26, 2012

120726

THURSDAY 120726

For time:
225 pound Back squat, 21 reps
42 GHD Sit-ups
225 pound Back squat, 15 reps
30 GHD Sit-ups
225 pound Back squat, 9 reps
18 GHD Sit-ups

Post time to comments.

Scaled squat to 175 pounds. Time: 10:37

Warm-up 10 minute row: 2442m, 2:02.8/500m
Cool-down 10 minute row: 2248, 2:13.4/500m

Wednesday, July 25, 2012

120725

WEDNESDAY 120725
Push Press 2-2-2-2-2-2-2 reps.

95-115-135-155(f)-135-135-135-135

Warm-up 10 minute row: 2470m, 2:01.4/500m
Cool-down 10 minute row: 2468m, 2:01.5/500m

Monday, July 23, 2012

120723

WOD #24
For Time:
100 Push-ups

Time: 6:12

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-WOD:
Back Squat 12 sets of 2 reps @ 70% of 1RM on 1:00
185 pounds

Warm-up 10 minute row: 2452m, 2:02.3/500m
Cool-down 10 minute row: 2368m, 2:06.6/500m

Sunday, July 22, 2012

120722

THURSDAY 100415
"McGhee"

Complete as many rounds in 30 minutes as you can of:
275 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box

225 pound deadlifts. 16 rounds, 5 deadlifts, 3 push-ups

Warm-up 10 minute row: 2341m, 2:08.1/500m
Cool-down 10 minute row: 2283m, 2:11.4/500m

Saturday, July 21, 2012

120721

Bike BO Loop, 30.40 miles ascent 1207 feet. Time: 1:46:54, 17.1 mph
Season Total: 316.02 miles

Thursday, July 19, 2012

120719

WEDNESDAY 120718
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Time: 5:35

110930: 7:33

Warm-up 10 minute row: 2311m, 2:09.8/500m
Cool-down 10 minute row: 2235m, 2:14.2/500m

Wednesday, July 18, 2012

120718

MONDAY 120716
"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips

Time: 10:08. Power cleans. Broke the ring dips into sets of three with short rests. Felt good and I know I can go faster if I keep my hands on the barbell next time.

100614: 25:22 (bar dips and squat cleans)
091118: 15:48 (bar dips, 87.5 pound squat cleans)

Warm-up 10 minute row: 2408m, 2:04.5/500m
Cool-down 10 minute row: 2329m, 2:08.8/500m

Tuesday, July 17, 2012

120717

WOD #30
10 Rounds For Time:
10 Pushups
10 Squats

Time: 6:50

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 10 minute row: 2326m, 2:08.9/500m
Cool-down 10 minute row: 2404m, 2:04.8/500m

Sunday, July 15, 2012

120715

Pre WOD
OMEM- 10 min
5 burpees
2 power clean (heavy)

155 pounds

WOD
4 rounds
400 meter run
50 air squats

Time: 12:38 (3:00, 3:11, 3:18, 3:07)

Warm-up 10 minute row: 2372m, 2:06.4/500m
Cool-down 10 minute row: 2269m, 2:12.2/500m

Saturday, July 14, 2012

120714

WOD
5 rounds
10 jumping lunges (10 each leg)
10 pulls-ups
10 box jump 24"
10 push jerk 135 pounds

Time: 19:18

Warm-up 10 minute row: 2367m, 2:06.7/500m
Cool-down 10 minute row: 2254m, 2:13.0/500m

Friday, July 13, 2012

120713

Pre WOD
15 min to find 1 rep Max Shoulder Press

135 pounds

WOD
4 rounds
10 Thrusters
15 Burpees
200 Meter run

Time: 11:44

Warm-up 10 minute row: 2453m, 2:02.2/500m
Cool-down 10 minute row: 2325m, 2:09.0/500m

Wednesday, July 11, 2012

120711

WOD #26
3 Rounds:
50 Situps
Run 400m

Time: 9:28

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: 2380m, 2:06.0/500m
Cool-down 10 minute row: 2343m, 2:08.0/500m

Tuesday, July 10, 2012

120710

WOD #49
21-15-9 Rep Rounds for Time:
Walking Lunges (each leg)
Handstand Push-ups
Time: 11:08

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: 2376m, 2:06.3/500m
Cool-down 10 minute row: 2415m, 2:04.2/500m

Monday, July 9, 2012

120709

WOD #70
For Time:
150 Double Unders

Time: 15:45. I had some decent stretches of doubles mixed with singles but mostly there was an awful lot of GOAT.

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: 2234m, 2:15.4/500m

Sunday, July 8, 2012

120708

Bike BO Loop Backwards, 30.33 miles ascent 1207 feet. Time: 1:57:14, 15.5 mph
Season Total: 285.62 miles

Friday, July 6, 2012

120706

“Moose Drool”
5 Rounds For Time:
15 Back Squats (135, 95)
15 Ring Row

Time: 15:11. Power cleaned the barbell and push jerked to back rack.

Warm-up 10 minute row: 2382m, 2:05.9/500m
Cool-down 10 minute row: 2163m, 2:18.6/500m

Thursday, July 5, 2012

120705

”Manhandler”
5 Rounds of AMRAP 3 minutes:
3 Thrusters (95, 65)
6 Boxjumps (24, 20)
9 Kettlebell Swings (53, 35)

Rest 1 Minutes Between Rounds.

3+3+3+2+2=13 rounds

Warm-up 10 minute row: 2341m, 2:08.1/500m
Cool-down 10 minute row: 2248m, 2:13.4/500m

Wednesday, July 4, 2012

120704

Pre WOD
15 min to find Max Clean and Jerk

Made it up to 165 lbs. Tried 185 a couple times but couldn't get under it. Need 5's and 2.5's.

WOD
100 Burpees
*3 deadlifts on the minute every minute

Time: 8:28 (225 lbs)

Warm-up 10 minute row: 2419m, 2:04.0/500m
Cool-down 10 minute row: 2222m, 2:15.0/500m

Monday, July 2, 2012

120702

WOD #35
For Time:
Run 1 mile -- do 10 Pushups every minute

Time: 7:55

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: 2376m, 2:06.2/500m

Sunday, July 1, 2012

120701

“Grace”
30 Clean and Jerks 135 lbs

Time: 6:57

"Karen"
For time:
150 Wallball shots, 20 pound ball

Time: 11:46

Warm-up:
Swam to rock at Governor Dodge and back with Walter. Maybe 500 meters?