21-15-9 Triplet

Warmup:
3x15 pvc overhead squats
2 lengths lateral barbell lunges
handstand practice
sampson stretch
3x3 power cleans (135#/185#/135#)

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

• front squats (115#)
• push jerks (115#)
• situps

Time 8:58 Rx

Squat, Push, Swing, & Pull Ladder

Warmup:
3x15 back to back plate pass (44#)
3x15 wall ball (20#)
3x100 ft weighted lateral sled pull (91#)

WOD: "Squat, Push, Swing, & Pull Ladder"
For time:

• 100 squats
• 75 pushups
• 50 kettlebell swings (1.5 pood)
• 25 pullups
• 3-min rest
• 25 pullups
• 50 kettlebell swings (1.5 pood)
• 75 pushups
• 100 squats

Time 36:20 Rx

Team WOD AMRAP

Warmup:
2x15 kettlebell swings (1.5 pood)
2x15 knees to elbows
1x15 pistol progressions
4x1 weighted pullups (45#)

WOD: "Team WOD AMRAP"

In teams of two or three, athletes will complete as many rounds as possible 1n 15 Min of:

1 tire flip

2 burpees

3 medball cleans

After each team member completes all of the movements a round is complete. Post # of rounds and # of team members to comments.

I was a team of one and completed 12 rounds + 1 tire flip with the large tire.

Had to flip the tire with 1 arm since my other one is acting wonky.

GRACE - Grand Opening Night

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

Time 2:50 Rx PR

This was my 2nd WOD of the day. I showed up for the Grand Opening festivities and decided to do GRACE with Carly. I got a PR on this one and I have been wanting to get sub 3 minutes. My previous PR was 3:09. I'm pretty excited about it.

Fight Gone Bad

Warmup:
3x15 situps
3x15 back extension
3x15 pvc overhead squats
muscle up practice

WOD: "Fight Gone Bad"
3 5-min rounds w/ 1-min rest between each round. 1-min at each station.

• row (calories): 20,20,17
• wall ball (20#): 25,17,16
• sumo deadlift high pull (77#): 19,16,15
• box jumps (20"): 18,24,23
• push press (77#): 23,16,20

Total reps = 289

My PR is 302 so I went down a bit. Need to work on this. Gonna chalk this one up to overtraining.

Overhead Squats

Warmup:
2x15 ring rows
1x15 dips
1x5 pullups
L-sit practice
2x5 overhead squats (45#/95#)

WOD: "Overhead Squats"

• 5 reps @ 139#
• 4 reps @ 159#
• 3 reps @ 169#
• 2 reps @ 179#
• 1 rep @ 201.5# PR
  

Level 1 Certification - Day 2

WOD: "Team AMRAP"
5 member teams - 5 stations - AMRAP in 12 minutes

• box jumps
• pushups
• sumo deadlift high pulls
• run
• rest

My team scored 1119. Check out the pic from this weekend. I am in the 2nd to bottom pic on the left next to the tall guy in the red shirt. His name is Justin by the way. You can also click this LINK to go to the actual blog posting on the main site.

Level 1 Certification - Day 1

WOD #1: "TABATA Squats"
8 20 second rounds of max effort squats with 10 seconds rest between rounds. Score = to round with lowest # of reps.

1. 20
2. 20
3. 16
4. 15
5. 15
6. 14
7. 14
8. 15

Score = 14

WOD #2: "FRAN"
Three sets of 21-15-9 reps for time of:

• thrusters (95#)
• pullups

Time 8:20 Rx

I'm having a great time at CrossFit Atlanta this weekend for the cert. I didn't PR FRAN, but I did spend all day doing lifting technique drills and tabata squats. I want to revisit FRAN soon. Gotta get some rest for Day 2.

Deadlift

Warmup:
3x15 good mornings (45#)
3x15 wipers (95#)
2x15 sumo deadlift high pulls (2 pood kettlebell)
muscle up practice

WOD: "Deadlift"
Deadlifted to 245# today to test my back injury. It's slowly getting stronger. Also got a chance to cheer on the others in the various WOD's today. I had done them all this week already so I didn't have to pick one today. :)

AMRAP

Warmup:
1x15 pushups
1x15 ring dips
1x15 pvc overhead squats
1x5 kettlebell swings (2 pood)
1x5 strict pullups
hanging L-sit practice
L-sit practice
muscle up practice

WOD: "AMRAP"
AMRAP in 12 minutes of:

• 5 burpees
• 15 pullups
• 25 kettlebell swings (1.5 pood)

3 rounds + all the way to 16 kb swings in the 4th

Filthy Fifty

Warmup:
5 reps of each of the WOD's events (I subbed strict pullups for burpees in the warmup)

WOD: "Filthy Fifty"
For time:

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

Time 34:50 Rx PR

I did 10 double unders and 120 singles. Compare to 11/30/09. My time was 41+. My best time ever prior to today on this was 35:25 on 4/29/09.

Presses

Warmup:
1x15 pullups (5 strict - 10 kips)
2x15 kettlebell swings (1 pood)
2x15 tire flips (tag team)
3x15 situps

WOD: "Presses"
3x3 strict press (135#/145#/155#)
3x5 push press (165#/175#/185#)
1xAMRAP push jerk (185# & 7 reps)

GRACE

Warmup:
1x15 pvc overhead squats
1x15 back extensions
1x3 strict pullups
5x1 weighted pullups (25#/45#/55#/55#/55#)

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

Time 4:20 Rx

Time went up since last time but I have a stomach virus and a back injury. We'll see how next time goes. I may just be getting old. :)

2/11/10

Warmup:
2x15 pushups
2x15 GHD situps
2x15 pullups
2x15 pvc overhead squats

Back Squats (worked with 135# to strengthen my injured back)

WOD: "2/11/10"
3 rounds for time of:

• 15 heavy thrusters (100#)
• 15 kettlebell snatch (40#)
• 15 burpees
• 1 sprint across parking lot and back

Time 16:47

Man Makers

Warmup:
2x15 good mornings (45#) - these fired up my sore posterior
2x15 back extensions
2x15 posterior reach (each side)
2x15 knees 2 elbows
2x15 ring dips

5x1 clean and jerk (95#/145#/189#/199#/204#)

WOD: "Man Makers"
20 Man Makers for time. I don't know how to explain this beast, just watch the video.

Time 11:15 w/ 30# dumbbells

300

Warmup:
1x20 GHD situps
1x20 back extensions
1x20 pvc overhead squats
5,5,5,3,3,3 Press (95#/115#/135#/155#/155# 1 rep)

WOD: "300"
In celebration of my 300th WOD, which was yesterday, CrossFit Murfreesboro programmed this WOD. This was the workout the actors for the movie of the same name used to get in shape for their roles. Click on the link above to see my pic.

For time:

• 25 pullups
• 50 deadlift (135#)
• 50 pushup
• 50 box jump (24")
• 50 wipers (135#)
• 50 kettlebell clean & press (25 each side with 1 pood)
• 25 pullups

Time 22:27 Rx

Compare to 3/24/09. I shaved over 5 minutes off my previous time.

JACKIE

Warmup:
Dynamic range of motion drills
3x10 1-arm kettlebell swings (each arm) - 1 pood
3x5 muscle up practice
1x15 handstand kickups

WOD: "JACKIE"
For time:

• Row 1000 meters
• 50 thrusters (45#)
• 30 pullups

Time 9:37 Rx

Compare to 3/9/09. My time a year ago was 12:23 so I am pleased with the nearly 3 minute shaving of time.

Press

Warmup:
15 kettlebell swings (35#)
15 deadlifts (65#)
10 press (45#)
15 back extensions
15 squats
10 pullups

WOD: "Press"
Reps of shoulder press (resting my back)

5x1 press (95#/115#/135#/155#/165# f)
1/15 press (65#)

Chipper

Warmup:
20 squats
20 kettlebell swings (35#)
handstand practice
handstand pushup practice

WOD: "Chipper"
For time:

• 30 G.I. Jane's
• 30 wall ball (20#,10')
• 30 double unders
• 30 knees to elbows

Time 10:30 Rx

THEN:

4x3 power cleans (95#,135#,155#,165#)

AMRAP in 20

Warmup:
2x20 pushup variations (judo, wide grip, narrow grip, circles)
2x20 back extensions
2x20 pvc overhead squats
2x20 ring rows
3x5 press (95#,115#,137#,147# -3 reps)
Static Hold: 137# for 51 seconds

WOD: "AMRAP in 20"
AMRAP in 20 minutes where each round consists of:

• 1 power clean (95#)
• 2 squat cleans (95#)
• 3 push press (95#)
• 5 knee slaps
• 10 pushups
• 15 situps

8 rounds

Jumping Squats + Pullups

Warmup:
1x10 squats
3x10 jumping squats
3x10 back extensions
3x10 double unders
3x10 overhead squats (45#,67#,87#)

WOD: "Jumping Squats + Pullups"
10 to 1 sets of weighted jumping squats (67#) and pullups for time.

Time 6:55 Rx

This works out to 55 reps each of jumping squats and pullups. This was similar to FRAN in output and after-WOD effects. :)