GRACE

Warmup:
3x15 GH situps
3x15 back extensions
3x15 knees to elbows

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

Time 6:24

Here's a video that I will someday aspire to. Grace in 89 seconds.

Team Workout....yeah right

Warmup:
3x15 GH situps
3x15 back extensions
3x15 kettlebell swings (1 pood)

WOD #88: "Team Workout #$&%"
Check out the link for the rules. I had no team, so I got to do about half or more of everything.

3 rounds for time of:
15 back squats (225#)
15 pullups
25 box jumps (24" box)
100 single jump rope
10 burpees

Time 32:20

Barbara

Warmup:
3x15 knees to elbows
25 overhead walking lunges

WOD: "BARBARA"
5 rounds for time w/ 3 minute recovery between rounds of:
20 pullups
30 pushups
40 situps
50 squats

1. 6:20
2. 9:12
3. 12:31
4. 9:41
5. N/A - ran out of time and had to get to work
   

5K

Warmup:
10 turkish getups (5 each arm - 1 pood kettlebell)
20 pullups
10 situps
5 inverted pushups
Handstand practice

WOD: Run 5K

Time 41 minutes

This is huge for me. I normally only run when something is chasing me. I was able to go the full distance without stopping or walking. It felt really good. Didn't even get out of breath. This gives me encouragement for the big hike next weekend.

For those of you who are wondering, this is a turkish getup......only I didn't use Sherry, I used a 1 pood kettlebell

Bear

Warmup:
3x15 pushups
3x15 overhead squats (37#)
3x15 dips

WOD: "Bear"
5x7 progression where 1 rep = power clean, push press, back squat, push press, and tap floor. Cannot rest weight on floor between reps.

1. 95#
2. 100#
3. 95#
4. 95#
5. 95#

Time 15:23

I felt really weak today. Don't know if I needed extra rest from yesterday's WOD are a better bedtime zone snack. Anyhow, I'm taking a rest day tomorrow regardless.

Here is a video of what this workout is supposed to look like:

Kool-Aid

Warmup:
15 situps
15 back extensions
15 thrusters 65#
15 pullups

WOD: "Kool-Aid"
3 rounds for time:

1st Round
10 situps
10 back extensions
30 thrusters 95#
50 pullups

2nd Round
30 situps
30 back extensions
20 thrusters 95#
35 pullups

3rd Round
50 situps
50 back extensions
10 thrusters 95#
20 pullups

Time 56:30 as Rx

I was happy to finish this WOD as Rx. I haven't worked with this many pullups and thrusters before. It works out to 90 situps, 90 back extensions, 60 95# thrusters, and 105 pullups. Plus the warmup reps. That is a lot of kipping pullups. My hands are killing me.

4 Little Bears

Warmup:
3x15 dips
3x15 wall ball (20#)
3x15 inverted pushups
3x15 knees to elbows

WOD: "4 Little Bears"
4 rounds for time of:
25 situps
100 ft bear crawl
25 weighted box jumps (24" box & 20# ball)
100 ft bear crawl

Time 21:19 as Rx

This was my first time back at CrossFit since last Wednesday. I could really tell a difference when you take that much time off. However, the hotel where I was staying last week had a C2 rower, so I was able to workout with that.

Row 400 meters
Run 1 mile
Row 400 meters

Time 15:01

Press

Warmup:
2x15 situps
1x15 135# deadlift
2x10 pullups
1x15 knees 2 elbows

WOD: "Press"
3x3 of shoulder press, then push press, then push jerk increasing weight each set as you progress through the lifts.

Shoulder press 115#/125#/135#
Push press 145#/155#/165#
Push jerk 175#/185#/200#

KAREN

Warmup:
3x15 situps
3x15 squats
3x15 medicine ball cleans (20#)

WOD: "KAREN"
150 wall balls for time

Time 9:13 minutes

Today was Time Trial Tuesday at Crossfit and we had the option of Karen, 100 burpees, or 30 muscle ups. Since I haven't mastered the muscle up yet, I arrived with the intention of doing the burpees. Sea Monster talked me out of it because Karen is a benchmark WOD. I'm just glad I finished under 10 minutes.

FRAN

Warmup:
3x15 ring pushups
3x15 squats
3x15 situps
100 jump rope

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

Time 9:40 - compare to 12/5/08

I had to go to the dentist this morning, so I arrived early, warmed up and was ready to go by 7 am. I asked Dr. NoNo to let me skip Virtual Shoveling so I could get out of there a bit early. He let me do FRAN instead. I wanted to shave some time off my previous FRAN and I gained 10+ minutes on the old score. Woohoo!! I did puke after the WOD.

OX

Warmup:
2x15 situps
2x15 back extensions
2x15 ring pushups
Front squat & push jerk practice

WOD: "OX"
Dr. NoNo created my namesake workout for today. It is brutal.

For time:
3 sets of 21-15-9 reps of front squat & push jerk
800 meter run (5 laps)
3 sets of 9-15-21 reps of front squat & push jerk

I completed this using 115# for both lifts in 38:22 minutes. I hurt. I want to go to sleep.

Check out this video on push jerk (today was the first time I used it extensively in a WOD).

Maxing the Deadlift (3 reps)

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

WOD: "6x3 Deadlifts"
6 sets of 3 reps increasing weight each set to reach a 3-rep max

1. 287#
2. 307#
3. 318#
4. 337#
5. 357#
6. 367# PR - this beats my previous 1-rep max of 365#

This was supposed to be 5 sets but Dr. NoNo wanted me to keep going. I think my 1-rep max should be way up there next time I try it.

Fight Gone Bad

Warmup:
1x10 sumo deadlift high pull (broomstick)
1x10 wall ball (20#)
1x10 push press (75#)
1x10 box jumps (21")
1x20 jump rope

WOD: "Fight Gone Bad"
3 rounds of 5 minutes each, alternating between 5 exercises each minute with no break. 1 minutes rest between rounds. Total of 15 minutes of work with 2 minutes of rest in between. Simulates the exertion needed to make it through a MMA fight. Divide reps by 5 on jump rope since my gym does not have a rower.

Exercise R1/R2/R3 Total

Wall Ball (20#) 20/15/20 55
SDLHP (75#) 33/17/11 61
Box Jumps (20") 20/15/13 48
Push Press (75#) 21/15/20 56
Jump Rope 20/12/20 52

Total 272

Note: Biggest Loser competition started this week. I weighed in fully clothed at 227.5. Ends on Valentine's day. Winner gets a free month.

Squat Cleans - Round 2

Warmup:
3x15 pullups
3x15 wall ball - 20#
3x15 situps
Medicine ball clean practice - 20#

WOD: "Squat Cleans"
5x3 squat cleans - increasing weight each rep:

1. 95#
2. 115#
3. 135#
4. 145#
5. 155#

Compare to 12/12/08. The last time I did this, I was injured so this WOD worked out a ton better. Sea Monster had the digicam this morning, so that was great. Maybe he'll post one of my better cleans on the Crossfit Murfreesboro blog.

Looking forward to the ZONE seminar tonight at Panera Bread. That's an oxymoron. Maybe I'll eat a big brownie while Evan describes the horrors of eating brownies.

SDLHP & Push Press

Warmup:
3x15 squats
3x15 sumo deadlift high pull practice
2x15 dips

WOD: "Sumo Deadlift High Pull & Push Press"
3 sets of 21-15-9 reps of SDLHP & push press for time. Men use 95#.

Time 6:40 min as Rx