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.