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.