Kettlebell Rounds for Time

Warmup:
13 kettlebell snatches
13 good mornings

WOD: "Kettlebell Rounds for Time"
5 rounds for time:

• 10 each arm - kettlebell/dumbbell snatches (35# dumbbell)
• 20 box jumps (24")
• 30 front squats (1 pood kettlebell)
• 200 meter run

Time 39:06

According to crossfitoneworld.com, this WOD should be completed in 15-20 minutes. I was feeling ill this morning and was just happy to finish. I wasn't going to do the WOD at all, but David pushed me and I did, even though I wanted to puke the entire time.

Deck of Cards

Warmup:
2x15 GH situps
Run 1 lap

WOD: "Deck of Cards"
Suits represented squats, pushups, pullups, & box jumps (24") - # on card = reps (face cards are 10 reps, aces are 11 reps)
Jokers represented 21 burpees

Time 25:30 - I did entire deck alone (no partners)

Row 1000 meters

Warmup:
15 thrusters (67#)
15 sumo deadlift high pulls (67#)
15 medicine ball cleans (20#)

WOD: "Row 1000 meters"
Row 1000 meters for time on the C2 rower.

Time 3:45

My boss was in town today and I needed to get to the office early. Rowed instead of doing GI Jane. Can't say I'm sorry about it.

GRACE

Warmup:
3x15 GH situps
3x15 back extensions
clean & jerk practice

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

Time 3:51 as Rx - PR

Compare to 1/29/09 where my time was 6:24. I'm very pleased with today's effort.

300

Warmup:
2x15 GH situps
2x15 back extensions
2x15 squats

WOD: "300"
For time:

• 25 pullups
• 50 deadlift (135#)
• 50 pushups
• 50 box jumps (24")
• 50 knees to elbows
• 50 kettlebell clean & press
• 25 pullups

Time 28:11

Compare to 8/29/08 when I did this in 32:50, but I did not do the fully Rx WOD. I did jumping pullups, situps, etc. so there really isn't a good comparison. I was happy to finish the full Rx WOD in less than 30 minutes.

Also, click the "300" link above to see a YouTube video that shows a demo of this WOD.

Deadlift + Run

Warmup:
2x15 GH situps
2x15 wall ball (20#)
2x5 ring dips

WOD: "Deadlift + Run"
3 sets of 21-15-9 deadlift (225#)
3 800-meter runs
for time

Time 17:11

Dr. Drew and I ingnored the prescribed front squats today and did our own "special" WOD. He beat me by 1:11, so I'm not too worked up about it.

Push Press/Pull Up

Warmup:
2 sampson stretches per leg
2x15 box jumps (I did 5 reps on the giant box, the rest on 24")
2x15 kettlebell swings
2x15 squats

WOD: "Push Press/Pull Up"
Sets of 5-10-15-20-15-10-5 of the two exercises for time. Rx is 95#.

Time: 18:44 as Rx

I feel like this time was horribly slow compared to others. Drew did it 10 minutes and somebody did it in 5 something. It gives me something to work towards.

Nifty Fifty

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

WOD: "Nifty Fifty"
For time:

• Run 1 lap
• 10 power cleans (135#)
• Run 1 lap
• 10 pullups
• Run 1 lap
• 10 clean & jerks (135#)
• Run 1 lap
• 10 box jumps (24")
• Run 1 lap
• 10 burpees
• Run 1 lap

Time 9:21

5x3 Overhead Squats

Warmup:
30 overhead squats (PVC)
5 squats
5 overhead squats (15#)
5 overhead squats (95#)
30 back extensions

WOD: "5x3 Overhead Squats"

1. 105#
2. 115#
3. 125#
4. 135#
5. 145#
   

100 Burpees + 1 Pint

Warmup:
10 pullups
15 GH situps
15 back extensions

WOD: "100 Burpees + 1 Pint"
In celebration of St. Patrick's Day, Drew, Danny, Tiffany, and me decided to disregard the posted WOD "Murph" and do a special St. Patty's Day WOD. Do 100 burpees and drink 1 pint of Guiness for time. Keep in mind, this was 7 a.m.

Time 12:42



Happy St. Patrick's Day!!!!

Sprint-Jump-Burpee

Warmup:
3x1 sampson stretch
3x15 GH situps
3x15 back extensions
3x15 overhead squats
Jog 3 laps

WOD: "Sprint-Jump-Burpee"
10 rounds for time of:

• 40 yard shuttle run (starting from prone position)
• 5 box jumps (24" box)
• 5 burpees
• 30 second rest

Time 13:23

BADGER

Warmup:
2x1 sampson stretch
2x15 GH situps
2x15 back extensions
2x15 overhead squats

WOD: "BADGER"
3 rounds for time of:

• 30 squat cleans (95#)
• 30 pullups
• 800 meter run

Since I have been on this 5 on 2 off schedule, I did 2 WODs and 1 warmup this week involving pullups and my hands are paying for it. David let me swap out the 30 pullups each round for 30 inverted pushups. So technically, I did a modified BADGER.

Time 43:21

For the record, 90 squat cleans at 95# works out to moving 8,550#'s up and down.

BARBRA or BARBARA

Warmup:
3x15 kettlebell swings
3x15 wall ball (12#)

WOD: "BARBRA" or "BARBARA"
5 rounds for time with exactly 3 minutes rest between rounds of:

• 20 pullups
• 30 pushups
• 40 situps
• 50 squats

I only had time to complete 3 rounds before I had to leave to shower and get to work.

Time 27:04

This works out to 21:04 of work once you back out the two 3-minute rest periods between rounds, so I averaged 7:01 minutes per round. Compare to 1/26/09 where I had time to complete 4 rounds but had to leave for the same reason. My average then was 9:38 per round, so I consider this a good improvement.

Press

Warmup:
2x15 pullups
3x15 overhead squats
3x15 pushups

WOD: "Press"
Progression of 3x3 sets of shoulder press, push press, and push jerk increasing weigh with each set. Compare to 2/3/09.

SP 125#/135#/140# (1 rep)
PP 145#/165#/185#
PJ 195#/205#/215#

Happy with today. I increased my push press and push jerk each by 10# compared to last time. I suppose this is a new PR on both of these lifts for me. I have never done a PR for these. I worked out with Drew today. Looks like he is back drinking the kool-aid with the rest of us.

Paul Boyd worked out with the tire today.

Clean & Jerk & THROW

Warmup:
3x15 overhead squats (PVC)
3x15 GH situps
3x15 back extensions
3x15 pushups

WOD: "Clean & Jerk & THROW"
1 length = 25 yards
AMLAP in 10 minutes of squat clean & jerks finishing with throwing the 95# barbell as many times as it takes to go 25 yds.

My score: 13 lengths or 325 yards

JACKIE

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

WOD: "JACKIE"
1 round for time of:

• 1000 meter row
• 50 thrusters (45#)
• 30 pullups

Time 12:23

I felt pretty good today, although a little tired upon arriving at the gym. Anyhow, pretty pleased with my overall time and effort.

Death By Pullups

Warmup:
2x15 inverted pushups
2x15 dips
2x15 wall ball

WOD: "Death By Pullups"
Complete 1 rep the first minute, 2 reps the 2nd minute, 3 reps the 3rd minute and so on until the required # of reps cannot be met.

I scored 10 rounds.

Deadlift

Warmup:
3x15 kettlebell swings
3x15 dips (worked on ring dips)
3x15 squats

WOD: "Deadlift"
Going heavy on the deadlifts for a 1-rep max.
Warmed up with 3 reps at 137#.

1. 397#
2. 406# - new PR
3. 411# - new PR
4. 411# - tried this one again, but failed - hey, I got it once and it counts

Here's a short video of me getting that new PR at 406# and then 411#

MICHAEL

Warmup:
3x10 1-arm kettlebell swings (each arm 45#)
3x10 pullups
2x10 overhead squats (45#)

WOD: "MICHAEL"
3 rounds for time of:

• 800m run
• 50 situps
• 50 back extensions

Time as Rx - 31:05

Here's the quote from Crossfit Murfreesboro concerning the origins of this WOD:

"In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28.

The price of freedom, and its worth, is found in Michaels passing. The debt owed to Michael and his family can never be repaid but only honored by remembering Michael and remaining free."

This is one of those WOD's where you won't hear me complain about how tough it is.

Row 1500 meters

Warmup:
3x15 GH situps
3x15 pushups
3x15 wall ball (20#)

WOD: "Row 1500 meters"
Row 1500m on C2 rower for time.

Time 6:04

Here's a demo video of rowing on the C2 rower:

Squat Cleans

Warmup:
3x10 deadlift (135#)
2x10 front squat (89#)
1x3 squat cleans (89#)

WOD: "5x3 Squat Cleans"

1. 95#
2. 115#
3. 135#
4. 155# - PR on 1/5/09
   
5. 165# - PR

I still need to perfect my technique on this olympic lift. Too many years of power cleans have really messed me up. Keep trying to reverse curl the bar. Not much cardio today, but I did practice my kipping pullups a little afterwards.