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
Friday, August 31, 2012
Thursday, August 30, 2012
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)
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)
Labels:
CrossFit
Tuesday, August 28, 2012
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
21-15-9 Rep Rounds for Time:
Handstand Push-ups
Chair Dips
Push-Ups
Time: 16:07
Source: CrossFit Durham Travel WODs
Labels:
CrossFit
Saturday, August 25, 2012
Wednesday, August 22, 2012
Tuesday, August 21, 2012
120821
Bike 28.9 miles in the mountains around Boise.
Time 1:52:13, 15.4 mph
Season Total: 442.09 miles
Time 1:52:13, 15.4 mph
Season Total: 442.09 miles
Labels:
Bike Ride - Road
Sunday, August 19, 2012
Friday, August 17, 2012
120817
WOD #3
For Time:
200 Air Squats
Time: 7:43
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
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.
For Time:
200 Air Squats
Time: 7:43
Source: CrossFit Durham Travel WODs
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.
Labels:
CrossFit
Wednesday, August 15, 2012
Tuesday, August 14, 2012
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
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
Labels:
CrossFit
Monday, August 13, 2012
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
20 Rounds For Time:
5 Push-ups
5 Squats
5 Sit-ups
Time: 9:45
Source: CrossFit Durham Travel WODs
Warm-up 10 minute row: 2488m, 2:00.6/500m
Cool-down 10 minute row: 2297, 2:10.6/500m
Labels:
CrossFit
Saturday, August 11, 2012
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
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
Labels:
Bike Ride - Road
Wednesday, August 8, 2012
Tuesday, August 7, 2012
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
"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.
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
Warm-up 10 minute row: 2447m, 2:02.6/500m
Cool-down 10 minute row: 2168, 2:18.4/500m
Labels:
CrossFit
Monday, August 6, 2012
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)
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
Warm-up 10 minute row: 2374m, 2:06.3/500m
Labels:
CrossFit
Saturday, August 4, 2012
Friday, August 3, 2012
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
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
Labels:
CrossFit
Thursday, August 2, 2012
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
Source: CrossFit Durham Travel WODs
Warm-up 10 minute row: 2241m, 2:13.8/500m
Cool-down 10 minute row: 2156, 2:19.1/500m
Labels:
CrossFit
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