Friday, November 30, 2012

121130

Row: 30:00. 7544m, 1:59.3/500m

Followed by swim drills.

Thursday, November 29, 2012

121129

"Weston"

Five rounds for time of:
Row 1000 meters
200 meter Farmer carry, 45 pound dumbbells
45 pound dumbbell Waiter walk, 50 meters, Right arm
45 pound dumbbell Waiter walk, 50 meters, Left arm

Post time to comments.

Time: 40:39
Rower Splits:
03:42.1
03:42.2
03:48.9
03:55.6
03:59.3

Warm-up: 1000m row: 3:58.0, 1:59.0/500m
Cool-down: 1000m row: 4:25.8, 2:12.8/500m

Low Pull test: 1:22/500m

Wednesday, November 28, 2012

121128

WOD
8 Rounds
5 thrusters (95/65)
5 burpees
then
run 800 meters
then
8 rounds
5 thrusters (95/65)
5 pull ups

Time: 19:21
0:40, 0:50, 0:54, 0:56, 1:00, 1:08, 1:10, 1:05/4:21/0:52, 0:52, 0:53, 0:57, 0:54, 1:01, 0:55, 0:45

Warm-up 15:00 row: 3651m, 2:03.2/500m
Cool-down 15:00 row: 3454m, 2:10.2/500m

Low Pull test: 1:21/500m

Monday, November 26, 2012

121126

Row 14,137m, 1:00:05.2, 2:07.5/500m

Sunday, November 25, 2012

121125

SUNDAY 121125

For time:
5 Front squats
25 pull-ups
4 Front squats
20 pull-ups
3 Front squats
15 pull-ups
2 Front squats
10 pull-ups
1 Front squat
5 pull-ups

Post time and loads to comments.

155 pounds. Time: 8:59

Warm-up 15:00 row: 3615m, 2:04.4/500m
Cool-down 15:00 row: 3548m, 2:06.8/500m

Low Pull test: 1:21/500m

Saturday, November 24, 2012

121124

“Game Changer”
21-15-9
Deadlift (225, 155)
Box Jump (30, 24)

Time: 6:25

Warm-up 15:00 row: 3628m, 2:04.0/500m
Cool-down 15:00 row: 3546m, 2:06.9/500m

Low Pull test: 1:21/500m

Friday, November 23, 2012

121123

30 minute row: 7184m, 2:05.2/500m

Thursday, November 22, 2012

121122

30 minute row: 7152m, 2:05.8/500m

Wednesday, November 21, 2012

121121

Complete as many rounds as possible in 15 minutes of:
10 kettlebell sumo deadlifts
8 left arm Russian kettlebell swings
8 right arm Russian kettlebell swings
6 goblet squats
200m run

1.5 pood.  6 rounds + 10 deadlifts + 16 kbs.
(2:18, 2:13, 2:24, 2:20, 2:24, 2;24)

Warm-up 2500m row: 10:19.4, 2:03.8/500m
Cool-down 2500m row: 10:50.6, 2:10.1/500m
Low Pull test: 1:22/500m

Tuesday, November 20, 2012

121120

Swim: 10 x 50m, recover 0:30.
Time: 15:09.  Ran out of memory on the watch so I couldn't get my splits

Warm-up 2500m row: 10:44.6, 2:08.9/500m
Low Pull test: 1:21/500m

Monday, November 19, 2012

121119

10 Rounds for time of:
15 burpee pull-ups
200m run

Time: 33:22 (2:22, 2:19, 2:52, 2:29, 6:27, 3:23, 3:50, 3:27, 3:11, 2:47).  By the looks of things it looks like I did an extra round in the middle. Had to switch to doing the pull-ups on a rope which also slowed down the pace.

Warm-up 2500m row: 10:11.4, 2:02.3/500m
Low Pull test: 1:20/500m

Friday, November 16, 2012

121116

Swim: 1000m @ 85% of 800m TT pace

Time: 36:05

Warm-up 2500m row: 10:22.5, 2:04.5/500m
Low Pull test: 1:21/500m

Thursday, November 15, 2012

121115

For time:
150 Push Ups

*Every time you fail or stop and rest with your chest on the ground count a penalty. If a penalty is counted, you must imediately sprint 40 yards. Once the penalty is completed go back to performing the 150 push ups.

Time: 14:38. 50 meter runs. Lost track of the number of penalties.

Warm-up 2500m row: 10:19.6, 2:03.9/500m
Low Pull test: 1:22/500m

Wednesday, November 14, 2012

121114

50-40-30-20-10-5 KBS (55/35)
5-10-20-30-40-50 med ball clean.
Athletes will alternate exercises. As one rep scheme goes up, the other will descend.

Time:28:12 (2:52, 3:13, 3:53, 4:57, 6:25, 6:49).  Med ball cleans were painfully slow.  Back got really tight on these.

Warm-up 2500m row: 10:11.4, 2:02.2/500m
Cool-down 2500m row: 10:58.2, 2:11.6/500m

Low Pull test: 1:21/500m

Monday, November 12, 2012

121112

WOD #45
10 Rounds For Time:
Run 100m
20 Air Squats

Scaled up to 200m.  Time: 13:32

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 2500m row: 10:26.2, 2:05.2/500m
Cool-down 2500m row: 11:05.3, 2:11.7/500m

Low Pull test: 1:22/500m

Sunday, November 11, 2012

121111

“NPBL”
30 Overhead Squats (95, 65)
30 Box Jumps (24, 20)
30 Wall Balls (20, 14)
30 Kettlebell Swings (53, 35)

Post Scores to Comments.

Time: 7:06

Warm-up2500m row: 10:57.7, 2:11.5/500m
Cool-down 2500m row: 10:54.1, 2:10.8/500m

Low Pull test: 1:22/500m

Saturday, November 10, 2012

121110

6 Rounds For Time:
12 Deadlifts 185
12 Push-ups
400 Meter Run

Time: 19:25

Warm-up 2500m row: 10:35.4, 2:07.0/500m
Cool-down 2500m row: 10:52.6, 2:15.2/500m

Low Pull test: 1:25/500m

Thursday, November 8, 2012

121108

Swim: 800m TT
Time: 25:54

Warm-up 2500m row: 10:32.3, 2:06.4/500m
Low Pull test: 1:21/500m

Wednesday, November 7, 2012

121107

"Badger"

Complete three rounds for time of:
95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters

Time: 35:54 (12:38, 11:59, 11:16)
I was a bit too conservative on the pacing for the squat cleans in the beginning. Splits improved.

Warm-up 2500m row: 10:37.3, 2:07.4/500m
Cool-down 2500m row: 11:16.3, 2:15.2/500m

Low Pull test: 1:21/500m

Tuesday, November 6, 2012

121106

WOD #72
For Time:
100 Air Squats
75 Situps
50 Box Jumps
25 KTE’s
Run 400m

24 inch box.  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 2500m row: 10:32.5, 2:06.5/500m
Cool-down 2500m row: 11:06.0, 2:13.2/500m

Low Pull test: 1:22/500m

Sunday, November 4, 2012

121104

TUESDAY 121030
"Kelly"
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Post time to comments.

Time: 28:56.
Took a nice gouge out of shin, had to tie my shoe in the middle of the third round.

Warm-up 2500m row: 10:47.8, 2:09.5/500m
Cool-down 2500m row: 11:09.2, 2:13.8/500m

Low Pull test: 1:22/500m

Saturday, November 3, 2012

121103

CFE STRENGTH & CONDITIONING WOD:
10! (10, 9, 8, 7…3, 2, 1 reps) for time of:
Front Squat 135/95
Push Jerk 135/95
Toes to Bar

Post time to comments.

Did the round of 10 at 135 in about 4:00. I decided to drop to 115 and start over. Time: 23:00

Warm-up 2500m row: 10:34.9, 2:06.9/500m
Cool-down 2500m row: 11:02.4, 2:12.4/500m

Low Pull test: 1:22/500m

Friday, November 2, 2012

121102

SATURDAY 120811
10 rounds with a 2 minute rest in between, of any (or any combination) of:
Swim 100 meters
OR
Run 400 meters
OR
Row 500 meters
OR
Bike 1000 meters

Post your choice of exercises and times of each round to comments.

Swim.  Scaled to five rounds:
2:56, 3:11, 3:12, 3:20, 3:23

Warm-up 2500m row: 10:19.7, 2:03.9/500m
Low Pull test: 1:22/500m