WEDNESDAY 120530
Run 10K
Time: 44:56 (1:50 turd, 7:04, 7:09, 7:15, 7:17, 7:17, 7:02)
Wednesday, May 30, 2012
Tuesday, May 29, 2012
120529
WOD #36
8 Rounds For Time:
Run 100m
30 Air Squats
200m runs. Time: 13:17 (1:24, 1:41, 1:42, 1:43, 1:43, 1:45, 1:43, 1:32)
Source: CrossFit Durham Travel WODs
Labels:
CrossFit
Monday, May 28, 2012
120528
WEDNESDAY 110817
"Bradley"
10 rounds for time of:
Sprint 100 meters
10 Pull-ups
Sprint 100 meters
10 Burpees
Rest 30 seconds
"Bradley"
10 rounds for time of:
Sprint 100 meters
10 Pull-ups
Sprint 100 meters
10 Burpees
Rest 30 seconds
160 meter runs to middle school. Time: 32:18
Saturday, May 26, 2012
120526
Bike BO Loop, 30.38 miles ascent 1207 feet.
Time: 1:49:08, 16.7 mph
Season Total: 173.96 miles
Season Total: 173.96 miles
Labels:
Bike Ride - Road
Friday, May 25, 2012
Thursday, May 24, 2012
120524
WOD #53
10-9-8-7-6-5-4-3-2-1 Rep Rounds for Time:
Burpees
Push-ups
Sit-ups
GHD Sit-ups. Time: 9:55 (may have done the round of four twice)
Source: CrossFit Durham Travel WODs10, 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
30 Body weight bench presses for time (175 lbs):
9:14
10-9-8-7-6-5-4-3-2-1 Rep Rounds for Time:
Burpees
Push-ups
Sit-ups
GHD Sit-ups. Time: 9:55 (may have done the round of four twice)
Source: CrossFit Durham Travel WODs
30 Body weight bench presses for time (175 lbs):
9:14
Labels:
CrossFit
Tuesday, May 22, 2012
120522
WOD #3
For Time:
200 Air Squats
Time: 5:40
Source: CrossFit Durham Travel WODs
200 Wall Run steps for time: 7:52
Run 5k, easy pace time: 24:33
Labels:
CrossFit
Monday, May 21, 2012
120521
SATURDAY 120519
Weighted pull-ups 2-2-2-2-2-2-2 reps
Post loads and body weight to comments.
Compare to 110519
70-70-70-80-80-70-70, body weight: 175
120113: 80-80-70-70-70-70-70, bodyweight 178 pounds
110519: 70-70-70-70-70-70-70, bodyweight 165 pounds
followed by:
WOD #37
10 Rounds For Time:
10 Situps
10 Burpees
Time: 11:29
Source: CrossFit Durham Travel WODs10, 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:
WOD #37
10 Rounds For Time:
10 Situps
10 Burpees
Time: 11:29
Source: CrossFit Durham Travel WODs
Labels:
CrossFit
Sunday, May 20, 2012
120520
WOD #47
3 Rounds For Time:
30 Push-ups
40 Sit-ups
50 Squats
Time: 12:37
Source: CrossFit Durham Travel WODs10, 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: 4:00 static handstand hold. (1:30, 1:30, 1:00)
3 Rounds For Time:
30 Push-ups
40 Sit-ups
50 Squats
Time: 12:37
Source: CrossFit Durham Travel WODs
Followed by: 4:00 static handstand hold. (1:30, 1:30, 1:00)
Labels:
CrossFit
Friday, May 18, 2012
120518
WOD #58
For Time:
Run 800m
50 Squats
50 Sit-ups
Time: 5:58 (3:10, 1:13, 1:34)
Source: CrossFit Durham Travel WODs10, 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:
FRIDAY 120427
2012 CrossFit Games Regional: Individual Event 1
"Diane"
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups
Time:9:37
Warm-up 10 minute row: 2418m, 2:04.0/500m
For Time:
Run 800m
50 Squats
50 Sit-ups
Time: 5:58 (3:10, 1:13, 1:34)
Source: CrossFit Durham Travel WODs
followed by:
FRIDAY 120427
2012 CrossFit Games Regional: Individual Event 1
"Diane"
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups
Time:9:37
Warm-up 10 minute row: 2418m, 2:04.0/500m
Labels:
CrossFit
Thursday, May 17, 2012
120517
WOD #12
6 Rounds For Time:
10 Push-ups
10 Air Squats
10 Sit Ups
GHD sit-ups. Time: 6:35
Source: CrossFit Durham Travel WODs
Warm-up 10 minute row: 2350m, 2:07.6/500m
Cool-down 10 minute row: 2277m, 2:11.7/500m
Labels:
CrossFit
Tuesday, May 15, 2012
120515
MONDAY 120514
Overhead Squat 1-1-1-1-1-1-1 reps
For Time:
21 Pushups
42 Squats
15 Pushups
30 Squats
9 Pushups
18 Squats
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: 2471m, 2:01.4/500m
Cool-down 10 minute row: 2341m, 2:09.1/500m
Overhead Squat 1-1-1-1-1-1-1 reps
115-120-125-130-135-140-145
followed by:
WOD #61followed by:
For Time:
21 Pushups
42 Squats
15 Pushups
30 Squats
9 Pushups
18 Squats
Warm-up 10 minute row: 2471m, 2:01.4/500m
Cool-down 10 minute row: 2341m, 2:09.1/500m
Labels:
CrossFit
Monday, May 14, 2012
120514
WOD #33
7 Rounds For Time:
7 Air Squats
7 Burpees
Time: 4:34
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
Post WOD:
4 minute total plank hold (2:00, 1:00, 1:00)
Tabata bar dips: 7+7+7+7+6+5+4+4=47
Warm-up 10 minute row: 2413m, 2:04.3/500m
Cool-down 10 minute row: 2323m, 2:09.1/500m
7 Rounds For Time:
7 Air Squats
7 Burpees
Time: 4:34
Source: CrossFit Durham Travel WODs
Post WOD:
4 minute total plank hold (2:00, 1:00, 1:00)
Tabata bar dips: 7+7+7+7+6+5+4+4=47
Warm-up 10 minute row: 2413m, 2:04.3/500m
Cool-down 10 minute row: 2323m, 2:09.1/500m
Labels:
CrossFit
Sunday, May 13, 2012
120513
SUNDAY 120513
"Jag 28"
For time:
Run 800 meters
28 Kettlebell swings, 2 pood
28 Strict Pull-ups
28 Kettlebell clean and jerk, 2 pood each
28 Strict Pull-ups
Run 800 meters
1.5 pood kettlebell. 28 kettlebell clean and jerks each side. Time: 25:21
Warm-up 10 minute row: 2315m, 2:09.5/500m
Cool-down 10 minute row: 2215m, 2:15.4/500m
"Jag 28"
For time:
Run 800 meters
28 Kettlebell swings, 2 pood
28 Strict Pull-ups
28 Kettlebell clean and jerk, 2 pood each
28 Strict Pull-ups
Run 800 meters
1.5 pood kettlebell. 28 kettlebell clean and jerks each side. Time: 25:21
Warm-up 10 minute row: 2315m, 2:09.5/500m
Cool-down 10 minute row: 2215m, 2:15.4/500m
Friday, May 11, 2012
120511
Row marathon (42195M). Time: 2:59:14.9, 2:07.4/500m
On pace for a big PR but wheels came completely off shortly after the third break.
On pace for a big PR but wheels came completely off shortly after the third break.
111210: 2:57:39.8
08:09.5 | 2000 | 24 | 02:02.3 | |
08:10.4 | 4000 | 23 | 02:02.6 | |
08:11.5 | 6000 | 23 | 02:02.8 | |
08:11.8 | 8000 | 23 | 02:02.9 | |
08:12.5 | 10000 | 23 | 02:03.1 | |
08:13.1 | 12000 | 23 | 02:03.2 | |
08:14.1 | 14000 | 23 | 02:03.5 | |
09:13.2 | 16000 | 21 | 02:18.3 | |
08:14.2 | 18000 | 23 | 02:03.5 | |
08:12.9 | 20000 | 23 | 02:03.2 | |
08:14.3 | 22000 | 23 | 02:03.5 | |
08:13.6 | 24000 | 23 | 02:03.4 | |
08:15.5 | 26000 | 23 | 02:03.8 | |
08:15.2 | 28000 | 23 | 02:03.8 | |
09:03.8 | 30000 | 21 | 02:15.9 | |
08:23.6 | 32000 | 23 | 02:05.9 | |
08:26.5 | 34000 | 23 | 02:06.6 | |
08:41.3 | 36000 | 23 | 02:10.3 | |
09:05.4 | 38000 | 23 | 02:16.3 | |
09:14.8 | 40000 | 23 | 02:18.7 | |
09:23.4 | 42000 | 23 | 02:20.8 | |
00:54.5 | 42195 | 23 | 02:19.7 |
Labels:
Concept 2 Marathon
Tuesday, May 8, 2012
120508
WOD #48
AMRAP in 20 minutes:
5 Pushups
10 Situps
15 Squats
22 rounds even.
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: 2330m, 2:08.7/500m
Cool-down 10 minute row: 2262m, 2:12.6/500m
AMRAP in 20 minutes:
5 Pushups
10 Situps
15 Squats
22 rounds even.
Source: CrossFit Durham Travel WODs
Warm-up 10 minute row: 2330m, 2:08.7/500m
Cool-down 10 minute row: 2262m, 2:12.6/500m
Labels:
CrossFit
Monday, May 7, 2012
120507
WOD #9:
21-15-9
Air Squats
Pushups
Time: 1:54
WOD #6:
3 Rounds For Time:
10 Handstand Pushups
Run 200m
21-15-9
Air Squats
Pushups
Time: 1:54
WOD #6:
3 Rounds For Time:
10 Handstand Pushups
Run 200m
Time: 5:40
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: 2478m, 2:01.1/500m
Cool-down 10 minute row: 2356m, 2:07.3/500m
Source: CrossFit Durham Travel WODs
Warm-up 10 minute row: 2478m, 2:01.1/500m
Cool-down 10 minute row: 2356m, 2:07.3/500m
Labels:
CrossFit
Saturday, May 5, 2012
120505
Bike BO Loop (backwards), 30.34 miles ascent 1207 feet, time: 1:46:48, avg. 17.0 mph
Season total: 204.22 miles
Season total: 204.22 miles
Labels:
Bike Ride - Road
Friday, May 4, 2012
120504
WOD #25
10-9-8-7-6-5-4-3-2-1 Rep Rounds For Time:
Burpees
Sit-ups
GHD sit-ups. Probably did round 4 twice. Time: 8:02
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 30 back squats at 135 lbs for time: 1:58
Warm-up 10 minute row: 2371m, 2:06.5/500m
Cool-down 10 minute row: 2323m, 2:09.1/500m
10-9-8-7-6-5-4-3-2-1 Rep Rounds For Time:
Burpees
Sit-ups
GHD sit-ups. Probably did round 4 twice. Time: 8:02
Source: CrossFit Durham Travel WODs
Followed by 30 back squats at 135 lbs for time: 1:58
Warm-up 10 minute row: 2371m, 2:06.5/500m
Cool-down 10 minute row: 2323m, 2:09.1/500m
Labels:
CrossFit
Thursday, May 3, 2012
120503
WOD #64
For Time:
80-60-40-20 Reps of Air Squats
40-30-20-10 Reps of Sit-ups
20-15-10-5 of Handstand Push-ups
Time: 14:35
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/Post WOD: 100m farmer's dumbbell carry 85lbs x 2
Warm-up 10 minute row: 2389m, 2:05.5/500m
Cool-down 10 minute row: 2280m, 2:11.5/500m
For Time:
80-60-40-20 Reps of Air Squats
40-30-20-10 Reps of Sit-ups
20-15-10-5 of Handstand Push-ups
Time: 14:35
Source: CrossFit Durham Travel WODs
Pre/Post WOD: 100m farmer's dumbbell carry 85lbs x 2
Warm-up 10 minute row: 2389m, 2:05.5/500m
Cool-down 10 minute row: 2280m, 2:11.5/500m
Labels:
CrossFit
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