130331

135 pound back squats, 30 reps for time: 2:02

then:
Floor Press Lynne

Five rounds for max reps of:
135 pound floor press
Pull-ups

Post reps for both exercises in all rounds.

22+19
17+19
14+10
14+13
11+12
151 total

Pull-ups were a challenge with the higher press reps.

Warm-up 10:00 row: 2459m, 2:02.0/500m
Cool-down 10:00 row: 2261m, 2:12.6/500m

130330

FRIDAY 130329

CrossFit Games Open 13.4

Complete as many reps as possible in 7 minutes following the rep scheme below:
135 pound Clean and jerk, 3 reps
3 Toes-to-bar
135 pound Clean and jerk, 6 reps
6 Toes-to-bar
135 pound Clean and jerk, 9 reps
9 Toes-to-bar
135 pound Clean and jerk, 12 reps
12 Toes-to-bar
135 pound Clean and jerk, 15 reps
15 Toes-to-bar
135 pound Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

65 Reps.

Warm-up 10:00 row: 2429m, 2:03.5/500m
Cool-down 10:00 row: 2339m, 2:08.6/500m

130328

5 x 3 back squat
225-230-235-240-245

Four 2:30 minute rounds of:
Run 400m
AMRAP squats
rest 2:00 between rounds.

Post total number of squats per round, and complete the remainder of 200 squats after the workout.

47+48+45+39=179

Warm-up 10:00 row: 2418m, 2:04.0/500m
Cool-down 10:00 row: 2339m, 2:14.0/500m

130326

MONDAY 130325

Five rounds for time of:
Run 400 meters
185 pound Deadlift, 21 reps

Post time to comments.

Time: 15:26 (2:26, 2:45, 3:02, 3:43, 3:28)

Warm-up 10 minute row: 2428m, 2:03.5/500m

130325

CFE STRENGTH & CONDITIONING WOD:

For Time:
50 - 40 - 30 - 20 - 10
KB Swing (1.5/1pood)
Box Jump (24")

Time: 15:48

Warm-up 10 minute row: 2370m, 2:06.5/500m
Cool-down 10 minute row: 2266m, 2:12.4/500m

130323

3 rounds for max reps of:
Floor Press: 135 lbs

20+20+18=58

Complete 5 rounds:

30 Seconds Max Reps with One Arm KB Push Press (RT) - 1.5 pood
30 Seconds Max Reps with One Arm KB Push Press (LT) - 1.5 pood
1 Minute of GHD Back Extension Isometric Hold

*For GHD Isometric Hold, hold at the top of the back extension. Cross arms across the chest or if you are bad ass place hands behind the head.

Subbed 41.2 pound dumbbell press and plank holds.

20+20
21+19
21+21
22+18
21+24 = 205 reps. All holds unbroken.

Warm-up 10:00 row: 2366m, 2:06.7/500m
Cool-down 10:00 row: 2320m, 2:09.3/500m

130322

THURSDAY 130321

CrossFit Games Open 13.3

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall ball shots, 20 pound ball
90 Double-unders
30 Muscle-ups

150 Wall Balls. Time: 9:37
15 double-unders.
Total: 165

Warm-up 10:00 row: 2415m, 2:03.2/500m
Cool-down 10:00 row: 2261m, 2:12.7/500m

130320

10 Rounds for time of:
10 Pull-ups
10 Sit-ups
10 Ring Dips

Time: 24:44

Warm-up 10:00 row: 2391m, 2:05.4/500m
Cool-down 10:00 row: 2311m, 2:09.8/500m

130319

"Newport Beach Crippler"
30 Back Squats @ Body Weight
Run 1 mile

For time.

Body weight 175 lbs. Time: 9:37 (2:45, 6:52)

Warm-up 10:00 row: 2432m, 2:03.3/500m
Cool-down 10:00 row: 2315m, 2:09.6/500m

130317

Pyramid Double Helen

For time:
Run 1200 meters
63 Kettlebell swings, 1.5 pood
36 Pull-ups
Run 800 meters
42 Kettlebell swings, 1.5 pood
24 Pull-ups
Run 400 meters
21 Kettlebell swings, 1.5 pood
12 Pull-ups

Time: 28:17

100726: 55 pound dumbbell swing. Time: 40:12

Warm-up 10:00 row: 2390m, 2:05.6/500m
Cool-down 10:00 row: 2253m, 2:13.1/500m

130316

THURSDAY 130314

CrossFit Games Open 13.2

Complete as many rounds and reps as possible in 10 minutes of:
115 pound Shoulder to overhead, 5 reps
115 pound Deadlift, 10 reps
15 Box jumps, 24" box

7 rounds + 5 Shoulder-to-Overheads + 4 Deadlifts = 219

Warm-up 10:00 row: 2461m, 2:01.9/500m
Cool-down 10:00 row: 2318m, 2:09.4/500m

130314

The Swirl
3 Rounds
800m Run
40 meter DB OH Lunge (55,35)

DB OH are done one-handed. 20 meters with one arm then switch.

Post Score to Comments.

15 steps each hand. Seemed pretty close to 20 meters.
Time: 19:01

Warm-up 10:00 row: 2349m, 2:07.7/500m
Cool-down 10:00 row: 2305m, 2:10.1/500m

130313

Pre WOD
EMOTM for 7:00
4 Deadlifts @ 75% 1 rep max
10 Clapping Push ups

225 pounds.

WOD- For Time
21 OHS
42 Pull ups
84 Bar hops

15 OHS
30 Pull ups
60 bar hops

9 OHS
18 Pull ups
36 bar hops

95 pounds. Time: 20:18

Warm-up 10:00 row: 2328m, 2:08.8/500m
Cool-down 10:00 row: 2231m, 2:14.4/500m

130311

10:00 AMRAP
5L/5R dumbbell snatch 55 lbs
10 GHD sit-ups

7 rounds + 5L, 2R.

Warm-up 10:00 row: 2437m, 2:03.1/500m
Cool-down 10:00 row: 2309m, 2:10.4/500m

130310

THURSDAY 130307

CrossFit Games Open 13.1

Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
75 pound Snatch, 30 reps
30 Burpees
135 pound Snatch, 30 reps
20 Burpees
165 pound Snatch, 30 reps
10 burpees
210 pound Snatch, as many reps as possible

113 Reps.

Warm-up 10:00 row: 2426m, 2:03.6/500m
Cool-down 10:00 row: 2331m, 2:08.7/500m

130308

STRENGTH:
ME: Bench Press

220

CFE STRENGTH & CONDITIONING WOD:
5 - 5 - 3 - 3 - 3 - 1 - 1
Back Squat

225x5
225x5
235x3
245x3
255x1
265x1

Wrote the workout down wrong and missed one set of 3 squats.

Warm-up 10:00 row: 2377m, 2:06.2/500m

130306

Pre WOD
Shoulder Press
5-4-3-2-1-2-3-4-5

95-105-115-125-135f(push-press)-125-115-105-95

WOD
3 rounds for time:
12 Burpees
6 sumo high pulls (115/75)

rest 2 minutes

3 rounds for time:
12 med ball cleans
6 push press (115/75)

Time: 9:51

Warm-up 10:00 row: 2377m, 2:06.2/500m
Cool-down 10:00 row: 2329m, 2:08.8/500m

130305

Row (TUE): Repeat 1k, recover 2:00 until form/pace deteriorates

3:35.0, 1:47.5/500m
3:33.2, 1:46.6/500m
3:38.0, 1:49.0/500m

Total: 3000m, 10:46.1, 1:47.6/500m

Followed by Death By Pull-ups:

11 rounds + 10 pull-ups in the 12th round.

Warm-up 10:00 row: 2406m, 2:04.6/500m
Cool-down 10:00 row: 2323m, 2:09.1/500m

130304

12:00 AMRAP
12 burpees
12 KBS

8 rounds even.

Warm-up 10:00 row: 2421m, 2:03.9/500m

130302

WOD
10 Clean and Jerk (135/95)
Then 1 Round of Cindy: 5 Pullups, 10 Pushups, 15 Air Squats.
9 Clean and Jerk
Then 1 Round of Cindy
Continue Until you Finish with :
1 Clean and Jerk
1 Round of Cindy

Time: 26:56

Warm-up 10:00 row: 2438m, 2:03.0/500m
Cool-down 10:00 row: 2307m, 2:10.0/500m

130301

Row (THU): Repeat :30 on :30 off until form/pace deteriorates

			Split or Work Interval Results				Results Calculated by Formulas			Interval Rest Results
Meters	Avg SPM	Avg Heart Rate	Time	Meters	SPM	Heart Rate	/500m	Cal/hr	Watt	Time	Meters
1821	29	0					01:38.8	1547	362
			00:30.0	154	34	0	01:37.4	1603	379
			00:30.0	156	30	0	01:36.1	1654	394
			00:30.0	154	30	0	01:37.4	1603	379
			00:30.0	153	30	0	01:38.0	1578	371
			00:30.0	151	30	0	01:39.3	1528	357
			00:30.0	151	28	0	01:39.3	1528	357
			00:30.0	152	30	0	01:38.6	1553	364
			00:30.0	150	28	0	01:40.0	1504	350
			00:30.0	152	30	0	01:38.6	1553	364
			00:30.0	152	30	0	01:38.6	1553	364
			00:30.0	147	28	0	01:42.0	1433	329
			00:30.0	149	28	0	01:40.6	1480	343
											352

Warm-up 10:00 row: 2362m, 2:07.0/500m

Followed by Max handstands with 30 second rest.  Stopped when my max was in the 30 range.  Time: 15:00 or so.