HELEN

Warmup:
3x15 situps
3x15 squats
P.T. stretches
5 knees to elbows (too painful-aggravated my back)

WOD: "HELEN"
Three rounds for time of:

• 400 meter run
• 21 kettlebell swings (1.5 pood)
• 12 pullups

13:43 Rx

I am not 100%, but I was taped up by Olga and did it Rx. Happy with that. 1st Rx WOD this week. Last Helen was 12:49 on 12/18/09.

Squats & Kettlebells

Warmup:
run 400 meters
3x15 pvc pass thrus
3x15 wall ball (20#/10')
3x15 pushups
row 500 meters
3x10 press (45#/65#/85#)
P.T. stretches

WOD: "Squats & Kettlebells"
For time:

30 Kettlebell Swings (1 1/2 or 1 pood)

10 OHS (135# and 95#)

20 Kettlebell Swings

20 Front Squats (135# and 95#)

10 Kettlebell Swings

30 Back Squats (135# and 95#)

I subbed ring dips for OHS, pullups for FS, and pushups for BS. I used 45# kettlebell.

7:15

SDHP + Weighted Box Jumps

Warmup:
3x15 situps
3x15 double unders
3x15 squats
row 500 meters (1:46)
P.T. stretches

WOD: "21-15-9 SDHP + Weighted Box Jumps"
Three sets of 21-15-9 reps for time of:

• sumo deadlift high pulls (95#)
• weighted box jumps (45#/24")

Time 7:12

I subbed double reps on box jumps for the weighted reps due to injury.

Death by Pushups

Warmup:
15 situps
15 back extensions
10 pullups
a few ring dips
100 meter row

WOD: "Death by Pushups"
15 rounds

This is a Heavy Chipper

Warmup:
3x15 rotating medicine ball toss (20#)
1x10 OHS (45#)
2x1 OHS (135#/195#)
AST L3: 1xbody weight OHS (205#)
double under practice

WOD: "This is a Heavy Chipper"
For time:

• 50 deadlift (40% of 1RM = 190#)
• 40 wall ball (20#/10')
• 30 cleans (same as deadlift - couldn't do it - used 155#)
• 20 double unders
• 10 burpee pullups

Time 21:13

Happy St. Patrick's Day

Well into my 2nd week of working in lovely Utica, NY, but I couldn't miss today's WOD.

100 Burpees + 1 pint of Guiness for time

11:43 Rx

Last year, my time was 12:42. I stocked my hotel fridge with Guiness, woke up, poured, and started in this morning.

WOD #1 - Deep South Sectionals

Warmup:
3x15 1-arm kettlebell swings (1 pood)
3x15 box jumps (24")
3 rope climbs
3x5 front squats (WU 45#/135#) - (155#/175#/185#)

WOD: "WOD #1 - Deep South Sectionals"
3 rounds for time of:

• 25 meter out and back sprint (50 meters total)
• 10 burpees
• 7 ground to shoulder (155#)

Time 5:07 Rx

I used power cleans to get to my shoulders. I lost to Lt. by 1 second. Darn oxygen deprivation.

The Corps

Warmup:
3x15 overhead squats (pvc)
3x15 ring dips
pvc pass throughs
10 kick to handstands
3x10 pressing snatch balance (pvc)

WOD: "The Corps"
This is one of the WOD's from this weekend's sectional qualifiers for the 2010 CrossFit Games. There are a few athletes from our box that will be competing this weekend.

5 rounds for time of:

• 400 meter run
• 25 pullups

Time 27:11 Rx

Seems pretty slow for a 1.25 mile run and 125 pullups, but it was tough. My hands are pretty sore.

Rope Climb + 2:1 Wall Ball

Warmup:
max rep double unders = 2 reps
max rep pullups = 16 reps
max reps pushups = 40 reps
3x5 press (135#/155# 3 reps/135#)

WOD: "Rope Climbs + 2:1 Wall Balls"
7 rounds for time of:

• 10 2:1 wall ball shots (12#)
• 3 20' rope climbs

Time 20:00 - 1st round Rx 2nd-7th rounds switched to 1 rope climb per round

Check out these videos - the first one is real. You can see what a 2:1 wall ball is.

Triplet

Warmup:
3x15 wall ball (20#)
3x15 kettlebell snatch (1 pood)
Buergener warmup

WOD: "Triplet"
AMRAP in 15 minutes of:

• 6 power cleans (185#)
• 50' bear crawl
• 9 pullups + 9 ring dips (subs out 3 muscle ups)

3 rounds + 1 power clean

Back Squats

Warmup:
3x15 double unders
3x15 pullups
muscle up practice

WOD: "Back Squats"
6 sets of 5,5,5,3,3,3 back squats:

1. 135#
2. 225#
3. 235#
4. 245#
5. 255#
6. 265#