Thruster Burpees

Warmup:
3x15 situps
3x15 squats
3x15 kettlebell swings (2 poods = beast)

WOD: "Thruster Burpees"
Three sets of 21-15-9 reps for time of:

• thrusters (95#)
• burpees

Time 9:45 Rx

DL-HSC-WB-PU

Warmup:
3x20 situps
3x20 back extensions
10 turkish getups (5 per arm)
sampson stretch
hang squat clean practice (185#)

WOD: "DL-HSC-WB-PU"
For 10 minutes - perform 2 deadlift to hang squat cleans per minute
Rest 4 minutes
For time - 50 wall ball (20#) + 50 pushups

155# deadlift/hang squat cleans
4:38 Rx - wall balls & pushups

Press - Max Reps for Time

Warmup:
2x15 overhead squats (pvc)
2x15 pushups
2x15 pullups (strict)

WOD: "Press - Max Reps for Time"

• 3 minutes - shoulder press (max reps @ 65#)
• 3 minutes rest
• 3 minutes - push press (max reps @ 65#)
• 3 minutes rest
• 3 minutes - push jerk (max reps @ 65#)

If you rack the weight or rest longer than 3 seconds, you must perform a set of 3 burpees each time.

SP 30 reps Rx - 12 burpees
PP 45 reps Rx - 9 burpees
PJ 35 reps Rx - 9 burpees

Total 110 reps Rx - 30 burpees

Get Tired

Warmup:
2x15 pushups
2x15 squats
2x15 pullups

WOD: "Get Tired"
Flip large tire (AMLAP in 10 minutes)

Just under 6.5 lengths Rx

Congrats to Carzilla who broke the women’s box record with 12.5 lengths + time to heckle me as she lapped me over and over and over again

Squats

Warmup:
run 400 meters
arm mobility drills
15 kettlebell swings (1.5 pood)
15 walking lunges (per leg)
15 knees to elbows
10 ring pushups w/ legs in rings
15 ring dips

WOD: "3x3 OHS/FS/BS"
9 sets of 3 reps each of overhead squats (3 sets), front squats (3 sets), and back squats (3 sets) increasing weight with each set.

OH 155#,165#,175# - increased 10# from 9/16/09
FS 185#,205#,215# - increased 10# from 9/16/09
BS 225#,275#,300# - increased 35# from 9/16/09

HELEN

Warmup:
15 overhead squats (pvc)
15 box jumps
15 good mornings (45#)
3x3 squat cleans (95#,115#,137#)

WOD: "HELEN"
3 rounds for time of:

• 400 meter run
• 21 kettlebell swings (1.5 pood)
• 12 pullups

Time 12:49 Rx

I ran the 1st 400 meters in 1:30 which meets the standard of 1:34 for the Level 2 Athlete Test.
Compare to 9/9/09. I shaved 43 seconds off.

100 Burpee Broad Jumps

Warmup:
5 turkish getups per arm (total of 10 - used 1.5 pood kettlebell & 35# dumbbell)
10 jumping squats
handstand kickup practice

WOD: "100 Burpee Broad Jumps"
100 burpee broad jumps for time & distance

Time 13:30
Distance 7.5 lengths of indoor soccer field + 1 jump

Squat Cleans & Pushups AMRAP

Warmup:
3x8 pvc pass thrus
3x8 overhead squats (pvc)
3x8 pullups
3x8 dumbbell snatch (35#)
5x1 thrusters (135#,155#,175#,195#,205#) - failed 215#

WOD: "Squat Cleans & Pushups AMRAP"
AMRAP in 10 minutes:

• 5 squat cleans (155#)
• 15 pushups

5 rounds Rx

4 Round Triplet

Warmup:
3x15 wall ball (20#)
3x15 overhead squats (pvc)
pistol practice
handstand pushup practice

WOD: "4 Round Triplet"
4 rounds of the following (max reps):

• 45 sec - push press (135#)
• 45 sec - situps
• 45 sec - kettlebell swings (1.5 pood)
• 1 min rest

Averaged 45-55 reps per round

Monday the 7th

Warmup:
windmills
sampson stretches
15 pushups
15 squats
2x5 front squats (95#,115#)
2/5 front squats (185#,200#)

WOD: "Monday the 7th"
AMRAP in 15 minutes of:

• 5 hanging power snatch (65#)
• 10 wall ball (20#)
• 15 knees to elbows

7 rounds + snatches - Rx

Old School Obstacle Course

Warmup:
3x15 box jumps
3x15 pushups
3x15 back extensions
4x1 rope climb

WOD: "Old School Obstacle Course"
12 laps Rx using 8 20# & 4 12# medicine balls for time:

• 3 tire flips (tossing medicine into tire after each flip - large tire Rx)
• carry medicine ball through entire course
• over & under a series of hurdles
• box jumps with medicine ball (5 boxes to clear)
• drop ball and run back to tire
• wash, rinse, repeat 11 more times

Medicine balls are distributed as follows (8 20# balls, 4 12# balls)

Time 16:45 Rx

Overhead Squats

Warmup:
15 dumbbell overhead squats (each arm - 45#)
15 situps
15 pushups
15 pressing snatch balance (45#)
5 overhead squats (67#)
muscle up practice

WOD: "OH Squats"
6 sets of 5,5,5,3,3,3 reps of overhead squats.

1. 95#
2. 115#
3. 135#
4. 157#
5. 157#
6. 157#

Deadlifts - Pullups

Warmup:
3x15 back extensions
3x15 jumping squats
arm/leg mobility exercises
foam roller work
5x3 hang cleans (67#,117#,139#,159#,175#)

WOD: "Deadlift - Pullups"
9 rounds of deadlifts & pullups with the following reps for time:

9 DL - 1 PU
8 DL - 2 PU
7 DL - 3 PU
6 DL - 4 PU
5 DL - 5 PU
4 DL - 6 PU
3 DL - 7 PU
2 DL - 8 PU
1 DL - 9 PU

Time 9:19 @ 228#

Ring Dips - Box Jumps - Thrusters

Warmup:
10 laps hurdle drills
15 wall ball
15 situps
15 pushups
muscle up practice
1x5 front squats (45#)
3x5 front squats (117#,137#,159#)

WOD: "Ring Dips-Box Jumps-Thrusters"
AMRAP in 10 minutes of:

• 5 box jumps (36")
• 5 ring dips
• 5 thrusters (65#)

6 rounds + box jumps - Rx

Filthy Fifty

Warmup:
run 100 meters
10 pushups
run 100 meters
10 situps
run 100 meters
10 squats
run 100 meters
handstand practice

WOD: "Filthy Fifty"
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Time 41:20

I finally worked in some double unders on this WOD. I did 25 double unders and 75 singles. Really feeling the 4 days of feasting.

KELLY

Warmup:
15 ring pushups
15 knees to elbows
15 box jumps
muscle up practice

WOD: "KELLY"
5 rounds for time of:

• 400 meter run
• 30 box jumps (20") - I used 24"
• 30 wall ball (20#)

Time 38:05 Rx + 24" box

Last time I did this my time was 37:35 so I slowed a bit. Must have been the beer I had watching the Titans win last night.

Front Squat - K2E

Warmup:
3x10 back extensions
3x10 windmills (30# dumbbells)
1x10 handstand pushups
1 minute handstand (level 2 event)
1x5 push jerk (77#)
3x5 push jerk (135#,177#,221#)

WOD: "Front Squat - K2E"
5 rounds for time of:

• 10 front squats (155#)
• 10 knees 2 elbows

Time 10:30 Rx

Everyone said I did 5 rounds, but I don’t know. Lt usually beats me at stuff like this. I lost count somewhere around round 2.

Friday the 19th

Warmup:
2x15 situps
2x15 ring pushups
2x15 overhead squats (pvc)
vertical jump (level 2 event - 24")
muscle up practice
3x5 overhead squats (95#,115#,135#)

WOD: "Friday the 19th"
10 rounds for time of:

• 40 yard dash (20 yard shuttle run)
• 5 box jumps (large black box - 36")
• 5 burpees
• rest 30 seconds between rounds - start next round from prone position

Time 13:53 Rx

I passed Level 2 Athlete today!!!!

Mystery WOD

Warmup:
1 dip w/ 1/3 body weight (level 2 event - 70#)
1 pullup w/ 1/3 body weight (level 2 event - 70#)
15 situps
15 pushups
15 dips
15 wall balls (20#)

WOD: "Mystery WOD"
Run 1 mile w/ partner tossing a 20# medicine ball back and forth between you for time.

Time 17:00 Rx

I ran the 1st half mile with Kim (aka Old Butt), but he bailed on me, so Evan (aka Sea Monster) stepped in for the 2nd half.

Back Squats + Clean & Jerks

Warmup:
30 V-ups (level 2 event)
15 knees to elbows (level 2 event)
double under practice
3x5 back squats (135#,185#,225#)

WOD: "5,5,5,5 Clean & Jerks"
4 sets of 5 reps of clean & jerks

1. 135#
2. 155#
3. 175#
4. 195# PR
   

I think my previous 5-rep PR for power cleans was 185#. My 1-rep PR is 220#.

FRAN

Warmup:
1x 3/4 body weight power clean (level 2 event - actually lifted 165#)
1x 1/2 body weight power snatch (level 2 event - actually lifted 135#)
15 snatch balance (15#)
15 situps
15 back extensions

WOD: "FRAN"
Three sets of 21-15-9 reps for time of:

• thrusters (95#)
• pullups

Time 8:52 Rx

This was 2 minutes slower than my PR. I did yak.

Deadlift - Burpees

Warmup:
25 box jumps
25 double unders
25 walking lunges
1x body weight bench press (level 2 athlete skill - 225# - more than body weight)
4x5 press (135#, 145#, 150# push press, 165# push jerk)

WOD: "Deadlift - Burpees"
For time - three sets of 21-15-9 reps of:

• Deadlift (70% of 1-rep max)
• Burpees

Time 17:10

I started out with 305# (lifted 21 reps), but dropped to 275# for the 15-rep & 9-rep set.

Mile Run Repeats

Warmup:
thinking about running

WOD: "Mile Run Repeats"

1 mile run

rest (rest period will be the amount of time it took you to run the 1st mile)

1 mile run

1st mile: 7:52 PR

2nd mile: 8:29

Fastest mile I have ever run. Am happy.

Thursday the 12th

Warmup:
3x1 rope climb (no legs)
400 meter run
25 box jumps
muscle up practice

WOD: "Thursday the 12th"
For time:

• 100 squats
• 75 pushups
• 50 pullups
• 25 ring dips
• 100 meter bear crawl

Time 25:30 Rx

DT

Warmup:
2x15 back extensions
2x15 squats
18 pullups
muscle up practice
hang clean practice

WOD: "DT"
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF (Operation Enduring Freedom) when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

First posted 13 April 2009

Five rounds of:

• 155 pound Deadlift, 12 reps
• 155 pound Hang power clean, 9 reps
• 155 pound Push jerk, 6 reps

I completed 3 rounds Rx in 10:43. Ran out of time and had to leave. Running out of gas anyhow.

Level 1 Athlete Testing

Warmup:
hurdle drills
muscle up practice

WOD: "Level 1 Athlete Testing"

LEVEL 1 ATHLETE
“Well Rounded Beginner”

Woohoo!!!

I finished 17 of 21 in order to move to Level 2.
Today’s Events:
400 meter run (1:45)
10 medicine ball cleans (20#)
25 kettlebell swings (24kg)
10 kettlebell snatches per arm (24kg)

CANT WAIT FOR THE T-SHIRT!!!!

Level 1 Athlete Testing

Warmup:
sampson stretches
pvc pass thrus
muscle up practice

WOD: "Level 1 Athlete Testing"

Completed 13 events for the Level 1 Athlete test today instead of the WOD. Many thanks to Hughey for juggling a lot of events and training folks in the WOD as well.

Should have that Level 1 t-shirt by the end of the week so Dr. NoNo should get busy designing it.

Here’s what I did today:
50 free squats
10 pushups
30-sec static hang (actually 35 secs)
30 situps
.75 body-weight deadlift (actually lifted 245#)
.25 body-weight military press (actually lifted 125#)
10 knees to chest
25 wallball shots (20# ball)
500 meter row (1:42 – benchmark was 1:55)
10-inch vertical jump (actually did 12″ on one foot)
3 dips (did 3 ring dips)
3 pullups
10 second L-sit

I have two more events to pass Level 1 and 4 more events to move to Level 2.

TABATA

Warmup:
15 situps
15 jumping squats
15 windmills (each arm)
30 second sampson stretches
squat clean practice
muscle up practice

WOD: "TABATA"

For twenty seconds do as many reps of the assigned exercise as you can – then rest 10 seconds.
Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise.
The score is the least number of reps for any of the eight intervals.

8 rounds Squats

8 rounds Push Ups

8 rounds Sit Ups

8 Rounds Pull Ups

Squats: 13 (15,15,13,13,13,13,13,13=108 reps)

Pushups: 7 (15,13,12,10,10,8,7,7=82 reps)

Situps: 9 (10,10,9,9,9,9,9,9=74 reps)

Pullups: 6 (6,6,6,6,6,6,6,6=48 reps)

Total Reps = 312

TABATA score = 35

Total

Warmup:
run 3 laps
1 rep of each lift

WOD: "Totals"

SP 185# F, 180# F, 175# = 175#
BS 345# F, 315#, 325# = 325#
DL 435# F, 435#, 455# F = 435#

Total 935#

went down 20# from last time. not pleased.

Death by 10 Meters

Warmup:
2 rounds of

• squat/hip stretch
• inch worm
• cobra
• arm/leg swings
• jumping lunge
• the perfect stretch

clean & jerk practice

WOD: "Death by 10 Meters"
Set two lines 10 meters (33 feet) apart. Start a one minute running clock. Run ten meters the first minute. Run ten meters twice the second minute. Three times the third minute. Continue until you can not complete the the prescribed amount of runs within the minute time period. You must reach down and touch the ten meter line every run.

12 rounds Rx

MURPH

Warmup:
ping pong
stretches

WOD: "MURPH"
For time

• run 1 mile
• 100 pullups
• 200 pushups
• 300 squats
• run 1 mile

Had to stop at the 51 minute mark to get to work. Made it all the way through 100 squats. I only had 200 squats and 1 mile to run to finish. Not happy that I had to quit. Although, I am wrecked from the pushups. Jeez, that's a lot at one time.

Snatch Progressions

Warmup:
15 situps
15 squats
30 double unders
ping pong
muscle up practice
pvc passovers

WOD: "Snatch Progressions"
Didn’t have time to get to the actual snatches, but I got a lot of work in on the snatch progression (pressing snatch balance, snatch balance, & snatch pull).

Bear Complex

Warmup:
3x15 back extensions
3x15 good mornings (45#, 95#, 95#)
muscle up practice

WOD: "Bear Complex"
Without letting go of the bar, or resting it on the ground complete 7 sets of the sequence for 1 round. Do 5 rounds increasing the load per round:

Power Clean
Front Squat
Push Press
Back Squat
Push Press

1. 95#
2. 115#
3. 125#
4. 135#

I only completed 4 rounds before I had to scram. Bear is my new goat.

Chipper

Warmup:
2x15 ring dips
2x15 pushups
2x15 situps
5x3 press (95#, 145# twice, 115#, 125#, 135#)
muscle up practice

WOD: "Chipper"
For time

• 30 weighted box jumps (45#)
• 30 pullups
• 30 thrusters (45#)
• 30 knees to elbows

Time 10:47 Rx

Back Squat - Pushup - Kettlebell Snatch

Warmup:
3x10 kettlebell snatch (each arm)
3x15 situps
3x2 depth jump course
Handstand practice
Muscle-up practice (almost got 1 today)

WOD: "Back Squat - Pushup - Kettlebell Snatch"

5 rounds of:

5 Back Squat @ 75% 1 Rep Max

7 Push Ups

9 KB Snatch (9 each Arm) Men @ 1 1/12 Pood and Women @ 1 Pood


Time 16:10 Rx - used 55# dumbbell since Bill had the kettlebell. 255# back squats.

Here's a video on depth jumps. Evan made a course out of the boxes for us to jump through.

Roley-Poley

Warmup:
3x10 pressing snatch balance
3x10 knees to elbows
3x10 ring dips

WOD: "Roley-Poley"

10 Min AMRAP of: : pull over sit ups/wall-ball shots/push ups (12# and 20# Med Balls)

In this combination movement, athletes will complete a Pull Over Sit-Up that transitions into a Wall-Ball Shot. After completing the Wall-Ball Shot, one Med-Ball Push-Up completes the movement.

40 reps as Rx (20# medicine ball)

Here's a video that shows similar movements (just sub out the kettlebell press with a wall ball shot to 9 feet):

OHS & DL

Warmup:
3 rounds of

• 15 kettlebell swings (1.5 pood)
• 5 burpees
• 15 situps
• 5 burpees

WOD: "OHS & DL"

4x3 overhead squats (95#, 145#, 175#, 185# PR)
4x3 deadlift (365#)

I only had time for 1 set of deadlift before I had to go. I can stretch my WOD's a bit once the hot water is fixed at the box.

Trail Run

Warmup:
3x15 pushups
3x15 jumping squats

WOD: "Trail Run"
2 mile trail run at Barfield Park.

Time 30:30

CHIEF

Warmup:
3x5 pushups
3x5 squats
3x5 pullups
muscle up practice
5x3 press (135#, 155#, 133#, 138.5#, 138.5#)

WOD: "CHIEF"
5 rounds of 3 minute AMRAPS of

• 3 power cleans (135#)
• 6 pushups
• 9 squats
• 1 minute rest

1. 4 rounds
2. 3 rounds
3. 3 rounds
4. 3 rounds
5. 3 rounds + cleans & pushups

I used 138.5# on the cleans.

OHS - Burpee AMRAP

Warmup:
3x15 kettlebell snatch (1 pood)
2x15 knees to elbows
2x15 wall ball (20#)
muscle up practice

WOD: "OHS - Burpee AMRAP"
AMRAP in 15 minutes of:

• 10 overhead squats (95#)
• 10 burpees

6 rounds Rx

Almost got a muscle up today. I signed up for the Feb CF Level 1 Certification in Atlanta, so I want to get one before I get there.

Countdown

Warmup:
25 situps
1 min handstand
25 pushups
1 min L-sit
25 squats

WOD: "Countdown"
10 to 1 countdown for time of pullups, pushups, and jumping ring dips.

Time 15:50

Check out this video slide show of CrossFit Murfreesboro that Sea Monster put together. You can see Katie & Emily in the opening shot.

GRACE

Warmup:
1x15 squats
1x15 knees to elbows

WOD: "GRACE"
30 clean & jerks for time (135#).

Time 3:09 Rx

This is a new PR for me. Compare to 7/9/09. I shaved 12 seconds off my time. I think I could have sub 3 minutes if I hadn't gone to the Titans game last night. :-)

KELLY

Warmup:
3x10 overhead squats (pvc)
3x10 pushups
mobility drills

WOD: "KELLY"
5 rounds for time of:

• 400 meter run
• 30 box jumps (24")
• 30 wall ball (20#)

Time 37:35 Rx

I think this is my 1st time on this benchmark WOD.

Feats of Strength

"Feats of Strength"

You get three attempts at each feat:

Max height on box jump - (42.25", 43.25" F, 43.25", F) = 42.25" PR

Max weighted pullup - (243#, 303# F, 283# F) = body weight + 30# = 243# PR

Max kettlebell toss (1 pood) - (19'1", 21'5", 22'3") = 22'3" PR

Max weight turkish getup (barbell) - (65#, 75#, 95#) = 95# PR

Deadlift AMRAP

Warmup:
1x15 box jumps
1x15 weighted burpees (30# dumbbells)
1x15 situps

WOD: "Deadlift AMRAP"
Using 75% of your max PR on deadlift, perform the following:

• AMRAP in 5 min of 3 deadlift (300#) + 40 meter bear crawl
• Rest 2 minutes
  
• AMRAP in 5 min of 3 deadlift (300#) + 40 meter run
• Rest 2 minutes
• Run 1 mile

10 rounds (4 & 6) + 11:45 mile

G.I. Jane

Warmup:
run 1 mile
pistol practice
muscle up practice

WOD: "G.I. Jane"
100 burpee pullups for time

Time 21:10 Rx

Last time I did this, I did the kipping pullup on the low bar in 17:45 (7/30/09). This time I used the high bar and had to jump up and catch it. Today was MUCH harder.

FRAN

Warmup:
1x15 situps
1x15 back extensions
2x15 jumping squats
ping pong challenge

WOD: "FRAN"
Three sets of 21-15-9 reps of thrusters (95#) & pullups for time.

Time 6:50 Rx

This is a new PR for me. My previous PR was 9:40 on 6/29/09. I'm pretty excited about my performance today. That's a 29.3% decrease in time. The puke monster caught up with me afterwards though. He always does when FRAN comes for a visit. :-)

Barfield

Warmup:
stretching

WOD: "Barfield Run"
Run 2.2 miles on the paved trail at Barfield Park to the backcountry campsites and back to the Wilderness station.

Time 22:50

We were supposed to do a trail run but the weather ruled that out. Too dangerous evidently.

Clean PR

Warmup:
3x15 overhead squats (pvc)
3x5 deadlift (225#)
3x1 cleans (135#)

WOD: "Clean PR or Snatch PR"

Cleans 135#, 185#, 205#, 215#, 220# PR
Snatch 95#, 115#, 135#

Didn’t PR on the snatches, just working on the motion. I increased my previous PR on cleans by 15# from 9/1/09. Pretty happy about that.

Thruster-Clean-Sumo

Warmup:
3x10 good mornings (45#)
3x10 posterior reach
3x10 squats
1x10 pullups
5x3 back squats (185#,195#,205#,225#,225#)

WOD: "Thruster-Clean-Sumo"
AMRAP in 9 minutes of:

• 5 thrusters (95#)
• 7 hang cleans (95#)
• 10 sumo deadlift high pulls (95#)

4 rounds as Rx

Filthy Fifty

Warmup:
1x5 each exercise in filthy fifty

WOD: "Filthy Fifty"
For time:

• 50 box jumps (24")
• 50 jumping pullups
• 50 kettlebell swings (1 pood)
• 50 walking lunges
• 50 knees to elbows
• 50 push press (45#)
• 50 back extensions
• 50 wall ball (20#, 10')
• 50 burpees
• 50 double unders/150 singles

Time 38:14 Rx

I used the 45# kettlebell which is more than 1 pood. Also, did the singles. I was whipped in this one. 3 minutes longer than last time. Jeez.

Snatch-OH Squat-Clean-Jerk-Pull

Warmup:
3x15 overhead squats (pvc)
3x15 good mornings (pvc)
3x15 pushups

WOD: "Snatch-OH Squat-Clean-Jerk-Pull"
10 rounds for time of:

• 1 snatch + 3 overhead squats (95#)
• 1 squat clean + 6 push jerks (95#)
• 9 pullups

Time 19:23 Rx

Double Under/Lunge AMRAP

Warmup:
3x15 situps
3x15 burpees
muscle up practice

WOD: "Double Under/Lunge AMRAP"
AMRAP in 15 minutes of:

• 20 double unders
• 20 walking lunges

5 rounds as Rx

the 100 double unders slowed me down, although i am getting better at them

Sprints, Cleans, & Jumps

Warmup:
3x15 situps
3x15 back extensions
3x15 double unders
3x15 overhead squats (pvc)

5x3 deadlift (225#, 275#, 315#, 365#, 400#) new 3-rep PR

WOD: "Sprints, Cleans, & Jumps"
3 rounds for time of:

• 100 meter sprint
• 10 hang power cleans (135#)
• 100 meter sprint
• 10 box jumps (36")
• 1 minute rest

Time 7:30 Rx

Presses

Warmup:
2x15 ring pushups
2x15 kettlebell swings (45#)
2x15 toes to bar
rope climb practice

WOD: "Presses"

Compare to 6/30/09.

3x3 strict press - 145#/155# (PR)/160# (PR)
3x3 push press - 175#/190# (PR)/205# (2 reps)
3x3 push jerk - 205#/215# (PR)/220# (F)

Increased SP by 10# and the other two by 5# each. Pleased with progress since 6/30.

Clean & Jerk & Carry

Warmup:
3x15 situps
3x15 back extensions
3x15 ring pushups
3x5 back squats (135#/225#/245#)

WOD: "Clean & Jerk & Carry"
Countdown sets beginning with 7 down to 1 of clean & jerks (135#).
Overhead carry the 135# barbell 40 meters between sets and finish with a 40 meter carry.
For time.

Time 9:05 as Rx

Northeast Regional Qualifier

Warmup:
2x5 (per arm) turkish getups (37#/55#)
5x5 overhead squats (pvc)
1x5 floor knees to elbows
2x5 (per arm) windmills (37#/55#)
box jump max effort (42")

WOD: "Northeast Regional Qualifier"
AMRAP in 12 minutes of:

• 5 thrusters (135#)
• 10 burpees

4 rounds + 5 thrusters - all Rx

OHS - FS - BS - 3x3

Warmup:
3x15 situps
3x15 squats
3x5 ring dips
muscle up practice
pistol practice
L-sit practice

WOD: "OHS - FS - BS - 3x3"
3 sets of 3 reps each of overhead squats, front squats, and back squats. Increase weight with each set.

OH 135#/155#/165#
FS 175#/185#/205#
BS 225#/245#/265#

I failed after 1 rep at 175# on overhead squat so I backed down to 165#. Also, wanted to make sure I got to full depth on the back squats.

Push Press + Burpees

Warmup:
3x10 kettlebell swings (1.5 pood)
3x10 back extensions
handstand pushup practice (I was able to get about three in a row before I fell out)
4x3 deadlift (265#/331#/351#/371#)

WOD: "Push Press + Burpees"
5 rounds of the following:

• push press for 1 minute (135# - score max reps)
• burpees for 1 minute (score max reps)
• rest for 1 minute

1. 15 pp 13 burpees
2. 10 pp 12 burpees
3. 7 pp 10 burpees
4. 7 pp 10 burpees
5. 7 pp 11 burpees

Total 46 push press & 45 burpees

My arms were shot after this WOD. Can't lift them above my shoulders.

It was cool to work out with Jeff from Atlanta today. He told me about the “Run & Chug” WOD’s they do down there. I think it was run 400 meter, chug a beer, repeat.

Also glad to see MLIB back in the box.

Chief Variant

Warmup:
run 1 lap
15 wall ball (20#)
run 1 lap
15 kettlebell swings (1.5 pood)
run 1 lap
15 box jumps (24")
run 1 lap

WOD: "Chief Variant"
AMRAP in 15 minutes of:

• 1 muscle snatch (95#)
• 3 handstand pushups
• 6 weighted box jumps (45#/24")

11 rounds

Switched to double-stacked tall box for HSPU after 2nd round. Arms gave out.

HELEN

Warmup:
sampson stretch
dumbbell twisting lunges (25#)
leg swings/kicks
5x3 back squats (135#/155#/175#/195#/215#)

WOD: "HELEN"
Three rounds for time of:

• 400 meter run
• 21 kettlebell swings (1.5 pood)
• 12 pullups

Time 13:32 Rx

Compare to 5/21/09. I shaved about 2 minutes off the time.

Snatch Balance - Deadlift - K2E

Warmup:
3x10 pullups
3x15 overhead squats (pvc)
3x15 situps
3x15 back extensions
double under practice

WOD: "Snatch Balance - Deadlift - K2E"
Three sets of 21-15-9 reps for time of:

• snatch balance (65#)
• deadlift (225#)
• knees to elbows

Time 14:40 Rx

"21" sort of (more like 22)

Warmup:
run 1 mile

WOD: "21"
Compare to 5/6/09.

21 rounds of pushups and situps where the total reps per round equal 22 reps. 1st round is 21 pushups and 1 situp. 2nd round is 20 pushups and 2 situps. Keep following this pattern until the last round of 1 pushup and 21 situps. For time.

Time 23:50

Last time we did this was 20 rounds of 21 total reps each (total of 420 reps) and my time was 25:40. This time was 21 rounds of 22 reps each (total of 462 reps). Pretty stoked that I beat my previous time AND did 42 more reps.

SO….

Today’s WOD:
3.10 seconds per rep (avg) compared to the previous WOD of 420 reps means that I would have beaten my previous time of 25:40 by 3:58 (total time of 21:42) if today’s WOD was exactly the same as the last time we did this. I know, I’m a nerd.

Clean & Jerks

Warmup:
2x15 back squats (45#)
2x15 situps
2x15 ring dips
1x7 deadlift (135#)
1x7 push jerk (135#)

WOD: "1x6 Clean & Jerks"

1. 155#
2. 175#
3. 185#
4. 205#
5. 225# (failed 4 or 5 times)
6. 205#

Need to keep working on my cleans. I can push jerk that 225# if I could get it to my shoulders. Kind of frustrated.

Team Chipper

Warmup:
run 5 laps
2x10 wall ball (20#)
2x10 pushups
2x10 overhead squats (pvc)

WOD: "Team Chipper"
With a partner for time:

• 75 knees to elbows
• 75 box jumps (24" M / 20" W)
• 75 dumbbell push press/jerk (40# M / 25# W) - I used 45# dumbbells
• 75 wall ball (20# M / 12# W)
• 75 thrusters (95# M / 65# W)
• 75 pullups
• 75 burpees
• 1 lap weighted overhead walking lunges (45# M / 25# W)

Time with Wonder Woman 53:06 Rx+

Slam Ball Burpees

Warmup:
2x10 knees to elbows
2x10 pushups
2x10 front squats (pvc)
back squat depth drills
3x5 back squats (185#/135#/185#)

WOD: "Slam Ball Burpees"
Three sets of 21-15-9 reps for time of:

• slam ball (20# medicine ball)
• burpees

Time 5:49 Rx

Bolt

Warmup:
high kicks
peeing dogs
reverse peeing dogs
high knee extensions
skip jumps
80% sprints

WOD: "Bolt"
10 rounds of:

• 10 wall balls (20#)
• 60 meter sprint

2 minute recovery between rounds. Record time splits and try not to fall off each round.

1. 26 seconds
2. 25 seconds
3. 25 seconds
4. 24.5 seconds
5. 24 seconds
6. 25 seconds
7. 24.5 seconds
8. 25.5 seconds
9. 24 seconds
10. 24 seconds

Total 247.5 seconds

Pretty proud of myself on this one for keeping on pace with each round.

Deadlift - Burpee Broad Jump - Double Unders

Warmup:
2x15 knees to elbows
2x15 situps
muscle up progression practice
3x5 shoulder press (125#/135#/140#)

WOD: "Deadlift - Burpee Broad Jump - Double Under"
3 rounds for time:

• 10 deadlifts (225#)
• 40 meter burpee broad jumps
• 20 double unders
• 40 meter sprint

Time 15:21 Rx

The double unders really slowed me down, but I did them all. I even strung 4 or 5 together a couple of times.

Squat Cleans + Pullups

Warmup:
2x15 good mornings
2x15 squat cleans (pvc)
2x16 posterior reach

WOD: "Squat Cleans/Pullups"
5 rounds with a continuous clock:

• 1 minute squat cleans (135#)
• 1 minute pullups
• 1 minute rest

1. 5 squat cleans - 15 pullups - Rx
2. 5 squat cleans - 11 pullups - Rx
3. 5 squat cleans - 12 pullups - Rx
4. 5 squat cleans - 12 pullups - Rx
5. 5 squat cleans - 12 pullups - Rx

CrossFit Total

Warmup:
run 400 meters
1x5 shoulder press (95#)
1x5 back squat (225#)
1x5 deadlift (275#)

WOD: "CrossFit Total"
Compare to 6/22/09

SP 175#(f)/170#/175# = 175# PR (prev PR 170#)
BS 345#/355#(f)/350#(f) = 345# (no change)
DL 430#(f)/430#/435# = 435# PR (prev PR 425#)

Total 955#

I will post a video soon

800 Meter Repeats

Warmup:
1x15 situps
1x15 pushups
1x15 box jumps

WOD: "800 Meter Repeats"
Four 800M Efforts with a 1:2 work to rest ratio. This means that given a 3:00 Min 800M run, a runner will rest 6:00 prior to their second effort.

My Efforts:

3:25
3:35
4:00
3:30

Total 14:30 (avg 7.5 min mile)

Ox

LT, you got me by 2 seconds in total.

Farmer's Carry

Warmup:
row 500 meters
3x10 dumbbell snatches
3x10 squats
3x5 overhead squats (135#/135#/135#) - worked on depth

WOD: "Farmer's Carry"
AMRAP in 6 minutes:

• 200 ft farmer's carry (45#) - I used 2 55# dumbbells
• 25 double unders OR 75 singles

3.75 rounds as Rx+

Also, came in 2nd on the farmer's carry foot race, but I was carrying 20#'s more than the guy who beat me. I came in ahead of him in the WOD.

Thruster/K2E

Warmup:
3x15 overhead squats (pvc)
3x15 situps
3x15 back extensions
3x15 pushups
5x3 deadlifts (315#/325#/335#/345#/355#)

WOD: "Thrusters/K2E"
3 rounds for time of:

• 15 thrusters (115#)
• 15 knees to elbows

Time 9:56 Rx

Today was a “finisher” for me. Heavy deadlifts for warmups do not make for fast metcons, although I do like the heavy lifts in the warmup. I feel like I am getting a well-rounded workout each day. BUT, if any of you want to race, I’m skipping the heavy lifting first unless you do it too.

AND, unobserved WOD’s at Nissan don’t count.

200

Warmup:
5x hurdle hops
5x plank walk
4x rope climb

WOD: "200"

For time:

• 50 weighted box jumps (45#)
• 50 kettlebell swings (1 pood) - I used 1.5 pood
• 50 wall ball (20#)
• 50 pullups

Time 21:21 Rx+

Widow Maker

Warmup:
3x15 squats
3x15 situps
2x15 pullups
2x15 ring dips
AMRAP in 7 minutes of

• 20 overhead walking lunges (45#)
• 10 hanging power snatches (45#)

3 rounds as Rx

WOD: "Widow Maker"
20 uninterrupted reps of back squat at 60% of 1-rep max
My 1-rep max is 345# so 60% = 207#
I used 210# for the WOD

I completed the set with little trouble so I did another set. Total of 2 sets of 20 reps each @ 210#.

Evan saw this was relatively easy and upped the percentages on the blog to 70%-80% to compensate. I imagine everyone else will only do 1 set.

Pressing a Little

Warmup:
1x15 push jerk practice (pvc)
1x15 handstand pushup practice
1x15 weighted back extensions (45#)
1x15 partner leg raises

WOD: "Press"
5x1 shoulder press
5x3 push press
5x5 push jerk

I kind of did my own thing today because I needed a little rest from this week. So I pressed, but not to the extent that the wod calls for.

SP 165#/170#/175# (failed) - met my 1-rep PR of 170#
PP 155#/185#/195# (failed) - met my 3-rep PR of 185#
PJ 195# (1 rep)

I also power cleaned 195# which is a new PR for me.

Deck of Cards

Warmup:
3x15 gh situps
3x15 kettlebell swings (55#)
1x15 overhead squats (pvc)
1x10 snatch balance (pvc)

WOD: "Deck of Cards"
Work through all 52 cards of a poker deck performing the exercises associated with each suit and the number of reps.

Aces = 11 reps
Face Cards = 10 reps
# Cards = reps are the # on the card

Hearts = Box Jumps
Spades = Pushups
Clubs = Pullups
Diamonds = Squats

This works out to 95 reps of each exercise. This is for time.

Time 23:00 as Rx

My goal was to beat Charlton's time of 24:54. Last time I did this was 6/9/09 with a time of 28:16.

Double Wall Ball Push Press

Warmup:
2x20 meter high knee run
2x20 meter high knee strideouts
2x20 meter squat pivots
2x20 meter karaokes
3x3 deadlift (265#/331#/375#)

WOD: "Double Wall Ball Push Press"
5 rounds for time of:

• 10 double wall ball shots (12#)
• 5 push press (135#)

Time 7:15

Had to clean the 135# barbell before each set of push press, so add 5 reps of that to the WOD.

200th WOD

Warmup:
Agility drills
3x5 back squats (185#/235#/255#)

WOD: "Sprawl"
5 rounds of AMRAP in 3 minutes of:

• 6 snatches per arm (55# kettlebell)
• 5 sprawl to sumo deadlift high pull (55# kettlebell)
• 4 ring dips

Rounds

1. 1 round + 6 snatches
2. 1 round
3. 1 round
4. 1 round
5. 1 round

This was one was brutal. The heavy one-armed snatches were killing my elbows and wrists. Anyhow, this was my 200th WOD so, all things considered, it wasn't 200 burpees for time.

BEAR

Warmup:
3x15 ring pushups
3x15 pullups
2x15 situps
2x15 back extensions
2x15 medicine ball cleans (20#)

WOD: "BEAR"
Compare to 4/24/09 & 1/21/09.

5 sets of 7 reps of the following lift progression:

• power clean
• front squat
• push press
• back squat
• push press
• tap barbell on floor and start next rep

There is no resting the barbell on the ground between reps. However, you can rest between sets. Try to increase weight with each set.

1. 95#
2. 115#
3. 125#

I only had time to get 3 sets in before I had to go. However, the last time I did Bear, I topped out at 105#. So today was a great improvement. If you want to see a video demonstrating this WOD, click on the 1/21/09 link above.

Press

Warmup:
3x15 knees to elbows
3x15 box jumps (24")
3x15 overhead squats (PVC)
1x5 press (45#)

WOD: "4x5 Press"
4 sets of 5 reps each increasing weight each set

1. 115#
2. 135#
3. 145#
4. 150# (3 reps) 135# (2 reps)

Couldn't quite push 150# 5 times so I had to drop back to 135# to finish the last set. Getting stronger, though. Should help out on my total next time. Have to keep working on press.

LUCY

Warmup:
3x15 back extensions
3x15 kettlebell swings (36#)
15 pullups
3 snatches (95#)

WOD: "LUCY"
This WOD is in honor of Drew & Jenny's new kid, Lucy. She was 7 lbs 11 oz and 20 inches long.

Total clock of 20 minutes:

• Run 1 mile
• AMRAP - 7 wall ball shots (20#) + 11 GH situps

8 rounds as Rx

I ran the fastest mile I have ever ran (right at 8 minutes) and then completed 8 rounds in the remaining time. Works out to 56 wall ball shots and 88 situps.

SDLHP + K2E

Warmup:
3x6 kettlebell press (25#/36#/45#) - each arm
3x15 weighted twisting walking lunges (40# dumbbell)
3x10 medicine ball dumbbell press (40#) - each arm
25 double unders (practice - actually got 3 in a row)
sampson stretch

WOD: "SDLHP + K2E"
For time:
10-9-8-7-6-5-4-3-2-1 reps of sumo deadlift high pull (95#) & knees to elbows

Time 9:47 Rx

“So a bear, a worm, and a crab walked into a bar.”

Warmup:
3x15 situps
3x15 back extensions
3x15 pushups
3x15 squats

WOD: "So a bear, a worm, and a crab walked into a bar"
For time:

• 21 burpees
• 40 meter bear crawl
• 15 box jumps (36" box - I added a 25# plate to the box to make it higher)
• 40 meter inch-worm crawl
• 9 clean & jerks (135#)
• 40 meter crab walk

Time 10:57 Rx+

G.I. JANE

Warmup:
15 squats
run 1 lap
30 walking lunges
run 1 lap
15 knees to elbows

WOD: "G.I. JANE"
100 burpee pullups for time

Time 17:45

This one was tough. Check out the video below for an example of what I did today.

Burpee - Pullup - Kettlebell Swing

Warmup:
2x15 overhead squats
2x15 pushups
2x15 situps
2x15 back extensions
2x15 arm swings
2x1 sampson stretches

WOD: "Burpee - Pullup - Kettlebell Swing"
4 rounds for time of:

• 10 burpees
• 20 pullups (I subbed 20 65# push press)
• 30 kettlebell swings (35# Rx - I used 45# kb)

Time 19:11

subbed 65# push press for the pullups in anticipation of GI Jane this week – trying to save my hands for that

in addition, I upped the kettlebell to the 45# KB (Rx was 35#) to try to get an equal amount of work that I lost doing push press instead of pullups

Also - please go to this website and VOTE for CrossFit Murfreesboro in the annual Ruthies Award competition - please get as many people as possible to vote - you can vote every day from multiple browsers

5x3 Deadlift

Warmup:
3x15 kettlebell swings
3x10 burpees
10 hurdle drills (over/unders)
deadlift practice
rope climb practice

WOD: "3,3,3,3,3 Deadlift"

1. 315#
2. 365#
3. 385#
4. 315#
5. 315#

Topped out at 385# and dropped down to 315# to finish out my sets. Maybe I should make sure I get up and eat before heavy lifting going forward. It might help my energy level.

AMRAP in 20

Warmup:
3x15 situps
3x15 squats
rope climb practice
muscle up practice

WOD: "AMRAP in 20"
AMRAP in 20 minutes
1 round:

• 15 wall ball shots (20# ball)
• 10 box jumps (24" box)
• 5 pullups

8 rounds as Rx

That works out to 120 wall ball shots, 80 box jumps, & 40 pullups. I think I could have squeezed in one or two more rounds if I had eaten well this weekend, which I didn't.

5K

Warmup:
1x15 pullups
1x15 pushups
1x15 back extensions
1x15 situps
1x15 squats
1x15 knees to elbows

WOD: "Run 5K"
Time 38:33

It was freaking hot, but I finished.

Death by Thruster

Warmup:
2x15 kettlebell swings
2x15 back extensions
2x15 ring dips
muscle up practice
rope climb practice

WOD: "Death by Thruster"
Perform 65# thrusters as follows:

1. 1 rep 1st minute
2. 2 reps 2nd minute
3. 3 reps 3rd minute
4. continuing on until you cannot complete the required # of reps in the minute

13 rounds as Rx

That equals to 91 reps of 65# thrusters. This was definitely turning into a cardio exercise for me although my arms were starting to turn to jelly towards the end of the 13th round.

Presses

Warmup:
3x15 pullups
3x15 situps
3x15 pushups

WOD: "Presses"
shoulder press (3x3)
push press (6x6)
push jerk (9x9)

SP 135#/145#/155# (new PR - 3 rep max)
PP 165#/170#
PJ 170#

NANCY

Warmup:
2x15 pushups
arm flexibility
leg flexibility
jumprope
pvc passthrus

WOD: "NANCY"
5 rounds for time of:

• 400 meter run
• 15 overhead squats (95#)

Time 19:19 as Rx

Beat Baker today. He ran like the wind, but I caught him on the squats.

Warmup:
3x15 kettlebell snatch
3x15 knees to elbows
3x15 pushups
3x15 squats

WOD: "Deadlift-Box Jumps"
3 sets of 21-15-9 reps for time of:

• Deadlift (225#)
• Box Jumps (weighted 45# on 24" box)

Time: 11:49 as Rx

Burpee-Box Jump-Burpee-Pullups

Warmup:
45 situps
45 back extensions

WOD: "Burpee-Box Jump-Burpee-Pullups"
25 rounds for time of:

• 1 burpee
• 1 box jump
• 1 burpee
• 3 pullups

Time 19:10

This works out as 25 box jumps, 50 burpees, & 75 pullups. 1st time back in a week due to Dennis' hospitalization. Loving the week of hospital food. Really improved my performance. :-)

Show Off WOD

Warmup:
2x10 ring dips
2x15 situps
2x15 squats
3 back squats (135#)
muscle up practice
handstand practice
1-arm snatch practice (67# & 95#)
hurdle hop practice
1 deadlift (315#)

WOD: "Show Off WOD"
1 round for time:

• 5 1-arm snatch (95#)
• 5 handstand pushups
• 5 hurdle hops
• 1 deadlift (315#)
• 5 muscle ups OR 15 pullups + 15 ring dips

Time 3:57

I was able to snatch 95# 5x, but my handstand pushups weren't deep enough. Also, I had to do 15 pullups and 15 ring dips in place of 5 muscle ups since I can't do those yet.

GRACE

Warmup:
3x7 deadlifts (95#)
3x7 front squats (67#)
3x7 shoulder press (45#)
Bergener warmup for clean & jerks (45#)

WOD: "GRACE"
30 clean & jerks for time (135#)

Time 3:21 as Rx (new PR)

I shaved half a minute off my previous PR on 3/25/09.

Get Tired

Warmup:
2x15 dumbbell snatch (30#)
2x15 situps
2x15 pushups
2x10 ring dips

WOD: "Get Tired"
AMLAP in 10 minutes w/ large tire

7.25 lengths as Rx

Compare to 4/17/09 where I got 6.75 lengths.

Overhead Squats

Warmup:
3x15 situps
3x15 pushups
3x15 pullups
3x15 squats
4 OH squats (45#)

WOD: "5x3 Overhead Squats"
5 sets of 3 reps:

1. 135#
2. 135#
3. 135#
4. 95#
5. 95#

Today I went light to work on my squat depth and strengthen myself when I am deep in the squat. Going to start building back up.

Outside Hughey

Warmup:
2x15 wall ball
row 500 meters
L-sit practice
muscle up practice

WOD: "Outside Hughey"
For time:

• 21 kettlebell swings (55#)
• run 100 meters
• 21 burpees
• run backwards 100 meters
• 15 kettlebell swings (55#)
• run 100 meters
• 15 burpees
• run backwards 100 meters
• 9 kettlebell swings (55#)
• run 100 meters
• 9 burpees
• run backwards 100 meters
• 100 meter bear crawl

Time 19:25

Jack Attack

Warmup:
3x15 kettlebell swings
3x15 squats
muscle-up practice

WOD: "Jack Attack"
For time:

• 7 muscle ups OR 21 pullups + 21 ring dips
• run 400 m
• 10 back squats (135#)
• run 400 m
• 7 handstand pushups
• run 400 m
• 10 clean & jerks (135#)

Time 14:55 as Rx

OK, so Evan put Rx on the board so I am going to claim it even though I can't do muscle ups. Instead I did 21 kipping pullups & 21 ring dips, so I guess that is equitable. Used the largest box for handstand pushups, but I did 10 instead of 7. All the weight was Rx.

Presses

Warmup:
3x15 situps
3x15 back extensions
3x15 squats

WOD: "Presses"
3x3 shoulder press
3x3 push press
3x3 push jerk

SP 135#/145#/150# (PR for 3 reps)
PP 165#/175#/185# (PR for 3 reps)
PJ 185#/205#/210# (PR for 3 reps)

Compare to 2/3/09
My previous 3 rep PR for SP was 135#.
My previous 3 rep PR for PP was 175#.
My previous 3 rep PR for PJ was 205#.

Overall pleased with today's effort.

FRAN

Warmup:
2x15 situps
2x15 PVC thrusters
2x15 PVC pass throughs
sampson stretches
double under practice

WOD: "FRAN"
3 sets of 21-15-9 reps for time of:

• thrusters (95#)
• pullups

Time 9:40 as Rx

This is the exact same time I posted for my last PR on 1/12/09. I'm a bit bummed that I didn't cut any time off of this thing. I think I am going to try this in the evening next time after having a day of food energy to see if that helps.

Squat Clean, Box Jump

Warmup:
3x10 medicine ball cleans (20#)
3x10 situps
3x10 back extensions

WOD: "Squat Cleans, Box Jumps"
5 rounds for time of:

• 7 squat cleans (155#)
• 21 box jumps (22" box)

Time 26:42

Those squat cleans were very heavy, tiring, and slow. However, my technique vastly improved as I moved through the 35 reps.

Heavy Extravaganza

Warmup:
15 pullups
15 pushups
1 length walking lunges w/ 45# bar overhead
10 lengths hurdle drills
5 shoulder press (45#)
5 back squats (45#)

WOD: "Heavy Extravaganza"
3x5 Shoulder Press

1. 95#
2. 105#
3. 135#

3x5 Back Squat

1. 135#
2. 155#
3. 185#

Extra Work:
20 pullups

I went light on back squat today to work on my squat depth. Plus my hip abductor issue was on fire.

Run 1.8 Miles

Warmup:
3x10 medicine ball cleans (20#)
3x15 situps
2x10 ring dips

WOD: "Run 1.8 miles"
Time 17:55

I skipped out on the Rx WOD today (wall ball/pullups) because I needed to leave early. I want to do this WOD at some point. I may come in Saturday morning and do it.

Crossfit Totals

Warmup:
run 2 laps
5x SP @ 67#
5x BS @ 175#
5x DL @ 155#

WOD: "Crossfit Totals"

SP: 170#/175# (F)/175# (F) = 170#
BS: 345#/365# (F)/345# (F) = 345#
DL: 425#/435# (F)/NA = 425#

Total 940#

I increased by 4# all on deadlift. I need to work on strength at the bottom of my squat. I think that lift is where I can really make up the 60# I need to get to 1000#.

Deadlift

Warmup:
3x15 wall ball
3x15 situps
5 ring dips
muscle up practice
10 deadlifts (light)

WOD: "5x3 Deadlift"
5 sets of 3 reps increasing weight each set:

1. 157#
2. 297#
3. 337#
4. 377#
5. 392#

Dr. Drew and I modified the wall ball warmup to make it a lot more fun and a lot more dangerous.

Thruster-Situp-Track Run

Warmup:
3x10 kettlebell snatch
3x10 back extensions
3x10 knees to elbows

WOD: "Thruster-Situp-Track Run"
For time (Rx thrusters = 115#):

• 400 meter run
• 10 situps + 1 thruster
• 10 situps + 2 thrusters
• 10 situps + 3 thrusters
• 10 situps + 4 thrusters
• 400 meter run
• 10 situps + 5 thrusters
• 10 situps + 6 thrusters
• 10 situps + 7 thrusters
• 400 meter run
• 10 situps + 8 thrusters
• 10 situps + 9 thrusters
• 10 situps + 10 thrusters
• 400 meter run

Time 25:15 as Rx

This works out to 100 situps, 55 thrusters at 115#, & 1600 meter run.

Ring Dips/Power Cleans

Warmup:
15 situps
15 kettlebell swings
2 sampson stretches
double under practice
run 2 laps

WOD: "Ring Dips/Power Cleans"
Three sets of 15-9-6 reps for time of:

• ring dips
• power cleans (135#)

Time 6:55 as Rx

Run 5K

Warmup:
3x15 squats
3x15 situps
3x15 pushups

WOD: "Run 5K"
Time 38:55

Sled Drag Tire Flip

Warmup:
3x15 dumbbell snatch (35#)
3x15 situps
3x17 deadlift (135#)

WOD: "Sled Drag Tire Flip"
2 rounds - score time for each round seperately

• 30 meter sled drag (185#)
• 30 meter tire flip (large tire)
• 30 meter tire flip (large tire)
• 30 meter sled drag (185#)
• 30 meter sled drag (185#)

1st round 4:03
2nd round 3:43

Press Day

Warmup:
Row 500 meters
Run 1 mile

WOD: "Press Day"

• 5x each arm - 45# kettlebell (strict press)
• 7x each arm - 55# kettlebell (push press)
• 5x each arm - 50# dumbbell (strict press)
• 1x 135# barbell (strict press)
• 2x 155# barbell (strict press)
• 1x 185# barbell (push press)
• 1x 205# barbell (push jerk)

Didn't do the Rx WOD today because of callous issues and leg issues stemming from Monday's thrusters and Tuesday's squats. Hopefully, I'll be back in the fold tomorrow.

5x3 Bench Press

Warmup:
15 back extensions
15 situps
2 L-sit pullups
1 deadlift (255#)
10 bench press (45#)
10 bench press (95#)

WOD: "5x3 Bench Press"

1. 115#
2. 135#
3. 185#
4. 205#
5. 225#

Only got 225# twice. Really sore in my legs today, most likely from Monday's thrusters aggravated by yesterday's high rep squats. Needed a little break so I bench pressed instead of overhead squats.

Deck of Cards

Warmup:
Run 1 mile

WOD: "Deck of Cards"
For time, complete the exercise on each card in a 52-card deck

• Hearts = pushups
• Diamonds = box jumps
• Spades = pullups
• Clubs = squats

Face cards are 10 reps, aces are 11, the rest are the # on the card. It works out to 95 reps of each exercise.

Time 28:16

This was slow compared to last time (3/30/09 25:30)

Thruster Double Under

Warmup:
4x5 knees to elbows
4x5 ring dips
4x5 squats
4x5 back extensions
4x5 situps

WOD: "Thruster Double Under"
5 rounds for time of:

• 21 thrusters (75#)
• 21 double unders OR 63 singles

Time 21:16 as Rx

I had to mostly single jump ropes because I am not proficient at double unders yet, but I did sneak in a few every now and then.

5x3 Deadlift

Warmup:
3x15 squats
3x15 kettlebell swings
3x15 back extensions

AMRAP in 5 minutes:

• 5 knees to elbows
• 4 wall ball
• 3 burpees
• 2 pullups
• 1 cartwheel

I completed 4 rounds plus an extra cartwheel just for kicks.

WOD: "5x3 Deadlift"

1. 289#
2. 309#
3. 319#
4. 329#
5. 339#

Bear Crawl, Situp, Clean & Jerk

Warmup:
15 situps
3x15 back extensions
15 pullups
clean & jerk practice (45#)

WOD: "Bear Crawl, Situp, Clean & Jerk"
4 rounds for time of:

• 10 clean & jerks (115#)
• bear crawl across indoor soccer field
• 25 situps
• bear crawl back to barbell

Time 16:05 as Rx

5x3 Heavy Thrusters

Warmup:
10 turkish getups (45# kettlebell)
5 thrusters (95#)

WOD: "5x3 Heavy Thrusters"

1. 135#
2. 145#
3. 155#
4. 165#
5. 175#

After thrusters, I needed some cardio work, so Drew, Kim, and I raced on the C2 rowers for 500 meters.

Results:
1st - Me (1:37)
2nd - Drew (1:40)
3rd - Kim (1:45)

40-5-5-30*10 Sprint, Jump

Warmup:
3x10 overhead squat
3x10 situps
3x10 back extensions
3x10 handstand pushup progression
15 ring dips

WOD: "40-5-5-30*10 Sprint, Jump"
10 rounds for time of:

• 40 yd dash
• 5 box jumps (24")
• 5 burpees
• 30 second rest

Time 15:22

SNATCH-JUMP-BURP

Warmup:
15 squats
15 back extensions
15 GH situps
snatch practice

WOD: "SNATCH-JUMP-BURP"
Three sets for time of 21-15-9 reps of:

• dumbbell snatch (55#)
• box jumps (24")
• burpees

Time 12:53

Hang-Jerk-Run

Warmup:
3x15 overhead squats (I did one set with the slosh pipe)
3x15 hang clean (15# barbell)
3x15 kettlebell swings
2 lengths each of high knees & butt kicks

WOD: "Hang-Jerk-Run"
5 rounds for time of:

• 7 hang power cleans (135#)
• 7 push jerks (135#)
• 400 meter run

Time 20:30 as Rx

Half Angie - sort of

Warmup:
10 laps each leg of high and low hurdles

WOD: "Half Angie"
AMRAP in 10 minutes of the Angie exercises:

• 10 pullups
• 10 pushups
• 10 squats
• 10 situps

I got 5 complete rounds which is half of the Angie WOD in 10 minutes. Not too bad. Still have a sinus infection.

HELEN

Warmup:
row 500 meters (1:45)
3x15 back extensions
sampson stretches

WOD: "HELEN"
3 rounds for time of:

• 400 meter run
• 21 kettlebell swings (1.5 pood or approx 55#)
• 12 pullups

Time 15:27

Compare to 12/31/08. My time was 18:44, so I shaved off 2:43 off my time & I have a sinus infection today, so I am pleased.

CrossFit Regionals WOD #2

Warmup:
3x15 overhead squats (pvc)
3x15 pullups
3x15 GH situps
3x15 back extensions

WOD: "CrossFit Regionals WOD #2"
5 rounds for time of:

• 7 dumbbell thrusters (2x40# dumbbells)
• 11 burpees

Time 11:47

Squat Cleans

Warmup:
3x15 GH situps
3x15 medicine ball cleans (20#)
3x15 kettlebell swings (16kg)
Daily Minute = Hanstand

WOD: "Squat Cleans"
Bad technique today, so I worked primarily with 135# to get it passable.

CINDY

Warmup:
3x15 GH situps
3x15 knees to elbows
squat technique practice

WOD: "CINDY"
AMRAP in 20 minutes:

• 5 pullups
• 10 pushups
• 15 squats

13 rounds

I increased my total rounds by 2 from 2/18/09.

Overhead Lunge

Warmup:
3x10 pvc pass thrus
3x10 good mornings (45# bar)
3x10 pushups

WOD: "Overhead Lunge"
7 rounds for time of:

• 15 kettlebell swings (55# kettlebell)
• 6 overhead lunges (25# dumbbell - alternating right and left arms)

Time 11:54

I also ran 400 meters and rowed for 1 minute (307 meters).

Run 5K

Warmup:
3x15 GH situps
3x15 back extensions
2x15 dips

WOD: "Run 5K"
This was actually a 5.47K.

Time 35:21

Compare to 1/23/09. Shaved off 5+ minutes.

NONA

Warmup:
run 800 meters
hang clean practice

WOD: "NONA"
For time:

• row 500 meters
• 30 hang cleans (95#)
• 30 pullups
• 30 kettlebell swings (1 pood)
• 30 burpees
• 20 hang cleans (95#)
• 20 pullups
• 20 kettlebell swings (1 pood)
• 20 burpees
• 10 hang cleans (95#)
• 10 pullups
• 10 kettlebell swings (1 pood)
• 10 burpees

Time 27:11

I was only about 1.5 minutes behind Drew on this one. It was brutal.

Squats

Warmup:
3x15 GH situps
3x15 back extensions
3x15 squats
10 L-hangs (I don't know what these are really called)

WOD: "3x3 Overhead Squats + 3x3 Front Squats + 3x3 Back Squats"
weight should increase with each set

OS 135#/140#/150#
FS 200#/210#/220#
BS 275#/300#/310#

Compare to 3/18/09 where I did 5x3 overhead squats & maxed at 145#.
The last time I did this particular WOD, my back squat peaked at 250# so today was a good increase, even with a hurting right knee. I feel like I could have done more, but I didn't want to put any more stress on that knee.

21

Warmup:
2x5 overhead squat (pvc)
2x15 knees to elbows
2x5 ring dips

WOD: "21"
For time - 20 rounds of pushups & situps where the reps per round total 21.
For example, R1 20 pushups & 1 situp, R2 19 pushups & 2 situps, ..., R20 1 pushup & 20 situps.
It works out to 210 pushups and 210 situps.

Time 25:40

Drew beat me by less than a minute and Wonder Woman almost got me. She was 8 seconds behind me.

100 Burpees for Time

Warmup: "Feats of Strength"
Pullups (max reps) = 15 consecutive
Box jump (max height) = 41.5 inches
Turkish getups (max weight barbell) = 65#

WOD: "100 Burpees for Time"
Time = 11:17

Compare to 2/19/09 where my time was 12:20 (shaved off 1:03). You can also compare to St. Patty's Day where I did 100 burpees + 1 pint of Guiness in 12:42 (there's a vid of this one).

Overall, pretty pleased with today's effort. Next time, I am going to try to finish under 10 minutes.

Deadlift

Warmup:
3x15 GH situps
3x15 pullups
2x15 dumbbell snatches (30#)

WOD: "5x1 Deadlift"
warmed up with 265# x 10 then lifted 373# 2 or 3 times. i tried 417# but couldn't move it today for some reason. felt pretty weak. my max is 421# so i don't know what's up. might have been the church dinner last night.

also worked on double unders. had a hard time with them. i can't get the timing down. keep at it i guess.

Fight Gone Bad

Warmup:
15 box jumps (largest box - 30" i think)
Box Jump PR (30" box plus 4 25# bumper plates - I got my feet on 5 plates but couldn't stick it - approx 42")
30 overhead squats (PVC)
10 pullups (chest to bar)

WOD: "Fight Gone Bad"
3 5-minute rounds where each exercise is 1 minute - 1 min rest between rounds. Exercises are:

• push press (75#) - score reps
• row - score calories
• wall ball (20# - 8 ft target) - score reps
• sumo deadlift high pull (75#) - score reps
• box jumps (20") - score reps

Compare to 2/27/09 where I scored 262.

I scored 302 today which is a new PR for me.

	1	2	3	T
PP	36	23	22	81
Row	15	13	13	41
WB	17	20	18	55
SDLHP	15	18	15	48
BJ	30	27	20	77
	113	101	88	302

Clean & Jerk

Warmup:
AMRAP in 5 minutes of:

• 1 burpee
• 2 pullups
• 3 standing long jumps
• 4 pushups
• 5 pvc thrusters

completed 6 rounds

WOD: "5x5 Clean & Jerks"

• 135#
• 145#
• 165#
• 185#
• 205# failed
• 185#

failed at 205# in my 5th set so i went back down to 185# to finish my reps

Daily Minute = handstand

Filthy Fifty

Warmup:
run 4 laps
tabata squats
Daily Minute = handstand

WOD: "Filthy Fifty"
For time:

• 50 box jumps (24")
• 50 jumping pullups
• 50 kettlebell swings (1 pood)
• 50 walking lunges
• 50 knees to elbows'
• 50 push press (45#)
• 50 back extensions
• 50 wall ball (20#)
• 50 burpees
• 50 double unders OR 150 jump rope

Time 35:25 as Rx

Compare to 12/23/08. I shaved 3:02 off my time and I was using a taller box today. 20" box is Rx.

100 OHS

Warmup:
3x15 GH situps
1x15 medicine ball clean/wall ball (20#)
2/10 medicine ball clean/wall ball (12#)
overhead squat practice

WOD: "100 OHS"
100 overhead squats for time (95# Rx)

7:25 using 65#

DANNY

Warmup:
3x15 GH situps
3x15 back extensions
3x1 samson stretch (each leg)
squat snatch practice (45#)

WOD: "DANNY"
AMRAP in 20 min of:

• 30 box jumps (24")
• 20 push press (115#)
• 30 pullups

I completed 2 rounds plus all the box jumps and push press plus 5 pullups in the 3rd round as Rx.

BEAR

Warmup:
3 laps of hurdle ducking
3x5 judo pushups
2x15 knees 2 elbows
2x15 medicine ball cleans (20#)

WOD: "BEAR"

7 reps of the following sequence:

power clean

front squat

push press

back squat

push press

5 rounds
-Try to move up in weight each round

-Rest between rounds as needed
-During each sequence you can only barely tap the weight on the ground, which means, try not to set it down period during the sequence!

1. 45#
2. 65#
3. 85#
4. 95#
5. 105#

Didn't feel well this morning so I stayed relatively light. 1st WOD since Tuesday so I was out of the loop a little. I should probably run tomorrow or something.

TABATA

Warmup:
3x15 back extensions
row 500 meters (2:11)
skin the cat practice
turkish getup practice

WOD: "TABATA"
8x20 seconds work w/ 10 sec rest intervals through 4 exercises for a total of 32 20-sec work intervals. Score is total reps.

Wall Ball (20#): 10/12/10/10/9/11/10/10 = 82 reps
Knees 2 Elbows: 5/5/7/5/6/5/5/5 = 43 reps
Box Jumps (24"): 15/10/10/8/10/10/10/10 = 83 reps
Pushups: 12/10/10/10/8/8/7/7 = 72 reps

Total Reps = 280

The total # of reps could be off a few either way. I forgot to write it down at the gym and was trying to remember.

FRAN

Warmup:
3x15 squats
15 knees 2 elbows
20x windmills (each arm)
thruster practice (45#)

WOD: "FRAN"
21-15-9 thrusters (95#) & pullups for time

Time 12:00

My last time was under 10 minutes. I got really sick in the middle of this one. Not real pleased with today's efforts. I was on track for 6 minutes when the sick monster caught me.

Get Tired

Warmup:
sampson stretch
windmills
walking lunges
neck rolls
some weird knee-hip rotation thing

WOD: "Get Tired"
AMLAP in 10 minutes flipping the BIG tire

6.75 lengths

Drew beat me by two flips.

HELEN minus Pullups plus Pushups

Warmup:
row 500 meters
3x15 good mornings (PVC)
3x15 overhead squats (PVC)

WOD: "HELEN minus Pullups plus Pushups"
3 rounds for time of:

• 400 meter run (3 laps)
• 21 kettlebell swings (1.5 pood)
• 12 pushups

Time 12:11 as Rx

KAREN

Warmup:
run 1 mile (ran it in approx 10 min)
3x15 GH situps

WOD: "KAREN"
150 20# wall ball for time

Time 10:07 as Rx

Sea Monster set the proper height which was about a foot higher than I thought it was. Impacted my time a little, but at least I'm at the right place.

CrossFit Total

Warmup:
light reps of shoulder press, back squats, and deadlifts

WOD: "CrossFit Total"
3x1 of shoulder press, back squat, and deadlift to get your 1-rep max lift.

Previous PR on 2/6/09

SP 165#
BS 330#
DL 405.5#
Total 900.5#

Today:

SP 160#/170# (PR)/175# (Fail) = 170#
BS 315#/335# (PR)/365# (Fail)/345# (PR) = 345#
DL 421# (PR)/426# (Fail) = 421#

Total = 936#

I increased 35.5# from last time so I'm pretty stoked about that. I increased 0.16 # for # to 4.31# for every # of body weight. I could have gotten the 426# deadlift, but my grip failed. Evan showed me some fixes for that, so I'll try those next time. Overall, I'm pretty pleased with my progress. My ultimate goal is to break 1000#. Evan thinks I'll be there in a year. I'm going to try to beat that timeline if I can.

Dumbbell Burpees + Pullups

Warmup:
3x15 GH situps
15 ring dips
6 bar dips
2x40yd bear crawl
dumbbell burpee practice
handstand practice (Daily 30 seconds)

WOD: "Dumbbell Burpees + Pullups"
3 sets of 21-15-9 reps for time of 25# dumbbell burpees & strict pullups
Time 19:26 as Rx (did not use rubber band assist)

Row 1500 meters

Warmup:
15 pullups
15 pushups
15 squats
skin the cat practice (5 reps - rings & bar)
L-pullup practice
muscle-up practice

WOD: "Row 1500 meters"
time 6:11 - compare to 3/3/09 (slowed down 8 seconds, but I was having a conversation while I rowed)

Daily Minute = handstand
Ran 3 laps to cool down