120831

WOD
Run 800 meters
40 clean and jerks (115/75)
Run 800 meters

Time: 16:18

Warm-up 10 minute row: 2454m, 2:02.2/500m
Cool-down 10 minute row: 2248, 2:13.4/500m

120830

WOD #38
For Time: 250 Jumping Jacks

Time: 3:41

120607: 4:14

Source: CrossFit Durham Travel WODs

Followed by: 5 minutes plank in as few sets as possible, rest as needed between sets. 2 sets (3:00, 2:00)

120828

WOD #60
21-15-9 Rep Rounds for Time:
Handstand Push-ups
Chair Dips
Push-Ups

Time: 16:07
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

120825

15 rounds for max reps of:
30 Seconds Sumo Deadlift High Pull (1.5 pood kettlebell)
30 Seconds Rest
30 Seconds Burpees
30 Seconds Rest

SDHP: 17+17+18+18+17+17+16+16+16+16+16+16+17+16+16 = 249
Burpees: 8+8+8+8+8+8+8+8+8+8+8+8+7+8+8 = 119

120822

The August Painstorm
30 min AMRAP
(1/2 bodyweight barbell)

7 burpees (no barbell needed)
7 power snatch
7 overhead lunges
20m out/ 20m back overhead carry

Used 1.5 pood kettlebell. Clean and jerk with alternate hands instead of snatches.
8 rounds in 30:23

120821

Bike 28.9 miles in the mountains around Boise.

Time 1:52:13, 15.4 mph
Season Total: 442.09 miles

120819

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: 16:29

120606: 14:56
120304: 17:38
111225: 17:46

120817

WOD #3
For Time:
200 Air Squats

Time: 7:43

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: 7:08

Last Time 120522:Squats: 5:40
Wall Run: 7:52

Did this at 7:30 a.m. Apparently I don't squat as fast earlier in the morning.

120815

“Apparatus”
AMRAP 20:
7 Overhead Squats (115, 80)
7 Kettlebell Swings (70, 53)
200 Meter Run

53 pound kettlebell. 7 rounds even.

Warm-up 10 minute row: 2391m, 2:05.4/500m
Cool-down 10 minute row: 2253, 2:13.1/500m

120814

The Volkswagen 4.0
12, 9, 6, 3 reps of:
Bench Press
Weighted Pull Ups - 25 lbs

*Use 225 lbs for workout if you weight less than or equal to 225 lbs body weight.
*Use 275 lbs for workout if you weigh from 225.1 lbs - 275 lbs.
*Use 315 lbs for workout if you weight more than 275.1 lbs

175 pounds. Time: 9:48.  Probably should have gone a little heavier on the bench.

Warm-up 10 minute row: 2334m, 2:00.6/500m
Cool-down 10 minute row: 2297, 2:10.6/500m

120813

WOD #7
20 Rounds For Time:
5 Push-ups 
5 Squats 
5 Sit-ups

Time: 9:45

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: 2488m, 2:00.6/500m
Cool-down 10 minute row: 2297, 2:10.6/500m

120811

Bike Dairyland Dare 150k route. There we a detour so it ended up being 97.17 miles.
http://www.mapmyride.com/routes/view/117869159

Start Elev:  1089 ft
Max Elev: 1296.0 ft
Gain:4163.0 ft

Time 6:09.31, 15.8 mph
Season Total: 413.19 miles

120808

TUESDAY 120807
Fifteen rounds of:
Power snatch followed immediately by five overhead squats.
Start light and add weight.

45-65-95-95-95
95-95-115-115-115
115-115-115-115-115

Warm-up 10 minute row: 2412m, 2:04.3/500m
Cool-down 10 minute row: 2383, 2:05.8/500m

120807

MONDAY 120806

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

Pull-ups: 70
Push-ups: 63
Sit-ups: 86
Squats: 139
Total: 358

I think I may have done an extra intervals in there because I believe I ended up with 34 total but I can't figure out where.  Too much counting and math!

Warm-up 10 minute row: 2447m, 2:02.6/500m
Cool-down 10 minute row: 2168, 2:18.4/500m

120806

SUNDAY 120805

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Post loads to comments.

Shoulder press: 102.5-112.5-122.5-132.5-137.5(f)

Push press: 122.5-132.5-142.5-152.5(f)-152.5

Push Jerk: 142.5-142.5-142.5-142.5-142.5

Warm-up 10 minute row: 2374m, 2:06.3/500m

120804

30 minute row, active recovery pace: 6531m, 2:17.8/500m

120803

Determine your 3 rep max deadlift for the day

285 pounds (all the weight I've got)

Then....Medium Conditioning (14 minutes or less)
Complete 8 rounds for time of:
3 deadlifts @ 75% of 3 rep max
10 wallballs (M:20#/W:14#)
100m run

225 pounds. Time: 11:48

Warm-up 10 minute row: 2300m, 2:10.4/500m
Cool-down 10 minute row: 2206, 2:15.9/500m

120802

WOD #21
10 Rounds For Time:
10 Pushups
10 Squats
10 Tuck Jumps

Time: 13:31

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: 2241m, 2:13.8/500m
Cool-down 10 minute row: 2156, 2:19.1/500m