Ox Crossfit

Friday

2012-02-10T14:09:00.000-06:00

Warmup:
row 500 meters (1:55 - stayed under 21 rpm)
pvc pass thrus
squats

Strength:
1RM on snatch (95#/115#/135#/155#/175#F)

WOD: "Friday"
Three sets of 21-15-9 reps of:

overhead squats (135# from floor)
row for calories

Time 9:03

TABATA

2012-02-09T18:02:00.002-06:00

Warmup:
50 double unders
2 lengths of butt kicks, power skips, zombie walk, knee hugs, and inch worm pushups
15 pvc pass thrus
push press warmup

Strength:
Push Press (10 reps/8 reps/6 reps/4 reps/2 reps). Start high and increase with each set.

10 reps @ 135#
8 reps @ 155#
6 reps @ 175#
4 reps @ 195#
2 reps @ 215#

WOD: "TABATA"
Rx is 8 rounds of 20 seconds work + 10 seconds rest per event. Events are pullups, pushups, situps, and squats. Due to lack of time, I completed 4 rounds of each (level 1).

Pullups (10/5/5/5)
Pushups (10/9/9/9)
Situps (7/7/7/7)
Squats (12/11/10/10)

Total reps = 133 reps

2/8/12

2012-02-08T23:31:00.000-06:00

Warmup:
3 rounds of

1 minute max reps of burpee box jumps (24") - (10/8/8)
1 minute max calories on rower - (20/20/20)

Strength:
3,3,3,1,1,1 weighted pullups

I did strict pullups figuring my gut was weight enough.

WOD: "2/8/12"
8 rounds for time of:

3 power cleans (135#)
5 bar facing burpees
7 knees to elbows
30 second rest

Time 12:23 - I performed at level 2

2/1/12

2012-02-01T21:48:00.000-06:00

Warmup:
2xTABATA jumping jacks
2xTABATA mountain climbers
a lot of stretches

WOD: "2/1/12"
Three sets of 21-15-9 reps for time of:

deadlift (225#)
box jumps (24")

Time 7:04 Rx

HELEN

2012-01-31T19:56:00.001-06:00

Warmup:
row 500 meters (completed in 1:54 staying under 19 rpm)
2x10 pvc passthrus

Strength:
15 minutes to find 1RM on split jerk - 245# (failed at 275#)

WOD: "HELEN"
3 rounds for time of

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

Time 16:04 Rx

Team Tires

2012-01-28T10:15:00.001-06:00

Warmup:
2x10 walking lunges
2x10 slam balls (20#)
2x10 tire flips

WOD: "Team Tires"
For time with a partner, flip large and tire and jump through 100 times.

Time 11:53

After we were finished, we flipped it 20 more times for fun.

Lunch Chipper

2012-01-26T13:14:00.002-06:00

Warmup:
row 500 meters
pushup touch practice

WOD: "Lunch Chipper"
For time:

30 pushup touches (45 degree angle against wall - touch same shoulder)
20 double unders
40 knees to elbows
40 double under
50 push press (45#)
60 double unders

Time 13:01

I did level 2 today because level 3 had sets of unbroken double unders and I am good to get all the reps in as it is.

Cleans & Situps

2012-01-25T22:22:00.000-06:00

Warmup:
shoulder band stretches
pvc pass thrus

Strength:
4x5 overhead squats (95#/115#/135#/135#)

WOD: "Cleans & Situps"
10 minute AMRAP of

10 power cleans (135#)
10 standing situps (12# counterweight)

4 rounds + 10 power cleans + 2 standing situps

In addition, I rowed 1000 meters.

More RUN & ROW

2012-01-24T20:00:00.000-06:00

Warmup:
2 rounds of

25 double unders
20 walking lunges
15 GHD situps

5 more GHD situps
track drill
hang upside down from rack for a bit

WOD: "Run or Row"
Athletes can either run this series or choose to row.
For time:

200 meters
400 meters
600 meters
800 meters
600 meters
400 meters
200 meters

Rest time should be at most the time of your split. Total distance is 3,200 meters or about two miles.

Time 31:13 including rests. I know its slow. I am not a strong runner.

Because I wanted a little bit more, I did the row option as well, except I did four splits of 800 meters each.

Time 14:53

BATMAN???

2012-01-18T21:05:00.001-06:00

Warmup:
5 minute AMRAP of Cindy (did 3 rounds)

5 pullups
10 pushups
15 squats

1x5 front squats (45#)

Strength:
5x5 front squats (95#/115#/135#/155#/175#)
5x10 pushups (in between sets of front squats)

WOD: "BATMAN???"
Sets of 10 to 1 reps (totalling 55 reps on each exercise) of

kettlebell swings (2 pood)
Batman Situps (hanging upside down from bar by your feet)
box jumps (24")
double unders (unbroken sets)

Time 19:03
I did the first set of Batman situps (10 reps) then switched to regular situps the rest of the WOD. All else Rx.

Row 5K

2012-01-17T21:25:00.000-06:00

Warmup:
2 rounds each of TABATA

jumping jacks
squats
situps
pushups

leg swings

WOD: "Row 5K"
Row 5,000 meters for time

Time 22:33

ROW

2012-01-12T20:31:00.000-06:00

Warmup:
3 sets of 21-15-9 reps of

pvc pass thrus
double unders
leg swings (each leg)
scorpion stretch

5 back squats (95#)
shoulder mobility

Skill:
Row as far as you can using only 10 pulls. Repeat for 5 rounds.

248 meters (damper set to 8)
254 meters (damper set to 8.5) - I think I won :)
247 meters (damper set to 9)
252 meters (damper set to 8.5)
249 meters (damper set to 8)

WOD: "Squat/Row"
3 sets of 21-15-9 reps for time of:

overhead squats (115# Rx)
row for calories

Time 7:54 Rx

I set the damper to 8.5 on the rower. I was able to perform the first set of squats unbroken. On the second set, I split the reps 8 & 7, but I completed the last set unbroken. I think I was only 1 of 3 who actually completed this Rx. I think I came in 2nd.

Bench

2012-01-10T20:29:00.000-06:00

Warmup:
2 rounds of:

kong crawl (10 meters forward)
kong crawl (10 meters backward)
15 ghd situps
15 ghd back extensions

Strength:
Bench Press (5,5,5,3,3,3)

155# (5 reps)
175# (5 reps)
185# (5 reps)
205# (3 reps)
215# (1 rep - 2 reps assisted)
210# (3 reps)

WOD: "5 minute Jumble"
For max reps:

1 minute of box jumps (24")
1 minute rest
1 minute of burpees
1 minute rest
1 minute of pushups
1 minute rest
1 minute of pullups
1 minute rest
1 minute of double unders

Results
box jumps = 24 reps
burpees = 13 reps
pushups = 25 reps
pullups = 15 reps
double unders = 40 reps
total = 117 reps

1/5/12

2012-01-05T19:54:00.000-06:00

Warmup:
row 500 meters
3x15 GHD situps
3x15 slam balls (20#)
3x15 double unders

Strength:
5x5 pushups (5 seconds down, 1 second up per rep)

WOD: "1/5/12"
Three sets of 21-15-9 reps for time of:

sumo deadlift high pulls (2 pood kettlebell)
knees 2 elbow
box jumps (24")

Time 9:17

I subbed knees to elbows for toes to bar. Rx was toes to bar. Everything else was Rx.

DT

2012-01-04T20:58:00.000-06:00

Warmup:
row 500 meters
2x5 bear complex (45#)
1 set of 5 deadlift/3 hang cleans/1 push jerk (95#)
1 set of 7 deadlift/5 hang cleans/3 push jerk (115#)

WOD: "DT"
5 rounds for time of:

12 deadlift
9 hang cleans
6 push jerks

Time 9:32

I did level 2 at 115#. Rx is 155#.

Back in the Box

2012-01-03T21:12:00.000-06:00

Warmup:
3x10 pushups
3x10 situps (ab mat)
3x10 ghd back extensions
3x10 squats
1x5 pullups
pvc pass thrus
3xBergner warmup

Strength:
10 minutes of snatch (65#/95#/117#/137#)

WOD: "Tires"
10 minutes AMRAP of tire flips & jump throughs.

54 reps

12/14/11

2011-12-14T21:24:00.000-06:00

Warmup:
row 500 meters
turkish getup practice (2 pood)

Strength:
5 rounds of

1 hanging snatch + 1 overhead squat
1 hanging snatch + 1 overhead squat
rest 90 seconds

(105#/105#/115#/115#/135#)

WOD: "12/14/11"
4 rounds for time of:

400 meter run
15 box jumps (24")
4 turkish getups (1.5 pood - 2 reps each side)

Time 22:38

Rx was 2 pood, but that was not workable for me. I almost dropped it on my face during warmups.

12/8/11

2011-12-08T21:32:00.000-06:00

Warmup:
row 500 meters
5 min AMRAP of (warmup intensity):

10 kettlebell swings
10 knees to elbows
10 squats

I think I got 3 or 4 rounds.

Skill:

Handstand practice - I bowed out after 1 because it was bothering my sinuses.

WOD: "12/8/11 AMRAP"

AMRAP in 20 minutes (work 2 minutes-rest 1 minute) of:

15 sumo deadlift high pulls (2 pood kettlebell)
10 box jumps (24")
10 pushups

I completed 6 rounds plus all SDHP and 5 box jumps. Evan coached.

BEARS & KETTLEBELLS

2011-12-07T21:37:00.001-06:00

Warmup:
10 minutes of double unders. Try to establish a PR. I got 15 unbroken, but I know I have done better than that in the past.

WOD: "BEARS & KETTLEBELLS"
For time:

6 bear complex (65#)
50 kettlebell swings (1.5 pood)
5 bear complex (65#)
40 kettlebell swings (1.5 pood)
4 bear complex (65#)
30 kettlebell swings (1.5 pood)
3 bear complex (65#)
20 kettlebell swings (1.5 pood)
2 bear complex (65#)
10 kettlebell swings (1.5 pood)
1 bear complex

Time 16:43

I used the level 2 weight for bear complex so that I could keep moving. Erin was the coach.

21

2011-12-01T23:08:00.000-06:00

Warmup:
5 minutes of double unders
3x10 pvc pass thrus
3x10 burpees
3x10 back extensions

Strength:
4x5 push press (95#/135#/135#/135#)

WOD: "21"
For time, complete sets of pushups and situps.

20 pushups + 1 situp
19 pushups + 2 situps
18 pushups + 3 situps
so on...

Keep this up until you get to 1 pushup + 20 situps.

Time 34:20

Failure

2011-11-30T22:54:00.000-06:00

Warmup:
row 500 meters (1:44)
15 pvc pass thrus
10 back hip mobility
10 front hip mobility
10 squat stretches
handstand walk progressions

WOD: "Failure"
For time:
50 thrusters (95#)
At the top of each minute, complete 4 burpees.

I completed 30 thrusters and 24 burpees in about 6 minutes before getting sick and failing. Could not complete the workout.

RowRowRowRow

2011-11-29T21:29:00.000-06:00

Warmup:
3x10 partner jumps
3x10 walking lunges
3x10 squats
3 laps of plank hand walk with your feet on a bucket lid slaloming the cones

Strength:
power clean technique (I did about 10-15 reps with 95# & 145#)

WOD: "RowRowRowRow"
4x 500 meter rows for time with substantial rest between efforts

1:45.0
1:54.0
1:57.6
152.2

I was happy to keep all four under 2 minutes, although I need to keep them all in the low 1:40's, but I will get back to that soon.

Progression

2011-11-22T21:18:00.000-06:00

Warmup:
row a little bit
1x10 squats
1 squat clean (65#)
high knees
butt kicks
zombie walks

WOD: "Progression"
Get as many reps as possible in the time allowed:

5 minutes of rowing for max calories
4 minutes of squat cleans (65#)
3 minutes of pushups
2 minutes of box jumps (24")
1 minute of double unders

I mixed in some level 2 & 3 with the level 1 items due to my surgery restrictions. I did the weights/sizes listed above.

78 calories (1233 meters)
27 squat cleans
40 pushups
22 box jumps
21 double unders

Total = 188 reps

Assorted

2011-11-21T20:41:00.000-06:00

Warmup:
3x10 good mornings
3x10 back extensions
3x500 meter row
Follow the Leader:

15 squats
15 box jumps
15 mountain climbers
15 situps
15 jump rope
15 pushups
15 lunges
15 something else i can't remember

WOD: "Assorted"

Three sets of 21-15-9 reps for time of:

double unders
squats
situps

Time 5:19

This is obviously not the Rx workout at the gym for today. This was my first time back in since surgery and I needed to keep the strain down on my face. This rules out weights and hanging from bars. I will have to severely modify for a while.

Kettlebell

2011-11-10T15:19:00.000-06:00

Warmup:
7 minute AMRAP of

10 box jumps (24")
10 lunges
10 jumping pull ups
10 situps

completed 3 rounds plus 10 box jumps

WOD: "Kettlebells"
5 rounds of 1 minute kettlebell swings. You must get 30 reps per round. Any missed reps garners a 3 pushup penalty. Choose kettlebell weight wisely.

30 @ 1.5 pood
28 @ 1.5 pood
22 @ 1.5 pood
25 @ 1 pood
23 @ 1 pood

I missed a total of 22 reps so I had to complete 66 pushups. Since I am off for the next two weeks due to surgery, I completed an additional 66 situps.

Row & Snatch

2011-11-09T20:56:00.000-06:00

Warmup:
partner jumps (3 sets)
snatch practice (45#)
snatch (2 reps @ 95#)
set of double unders

WOD: "Row & Snatch"
For time:

row 1000 meters
30 power snatch (95#)

Time 8:13 Rx

Burpees and Stuff`

2011-11-08T20:25:00.000-06:00

Warmup:
run 400 meters
shoulder mobility stretches using bands

WOD: "Burpees and Stuff"
For time. 10 rounds of 8 burpees + 8 pullups.
Rest 1 minutes between rounds.
Each broken set gets a 200 meter penalty per round to be paid at the end of ten rounds.

Time 34:19

I had 1200 meters of rowing to pay for. I also had to switch to jumping pullups in round 6 because I couldn't get myself over the bar any longer. I counted those as broken rounds.

Chipper

2011-11-03T21:06:00.000-05:00

Warmup:
3x10 wall ball (20#)
3x10 burpees

WOD: "Chipper"
For time:

15 standing rope climbs
20 boxed hand stand push ups
30 box jumps (24")
40 pushups
50 squats
60 situps
140 singles (rope)

Time 21:24

First time back in a while.

RUNROW

2011-10-24T21:06:00.001-05:00

Warmup:
row 500 meters working on technique
pvc pass thrus

WOD: "RUNROW"
For time:

run 200 meters
row 1200 meters
run 400 meters
row 800 meters
run 600 meters
row 400 meters
run 800 meters

Time 24:20 Rx

This was my first time back in over a month. I will try to get in two WODS this week.

Fail

2011-09-12T20:50:00.000-05:00

Warmup:
row 1000 meters
handstand tunnel
handstand hurdles

WOD: "FAIL"
During round 1, I got the "headache" and couldn't continue the lifts & pullups. So, my workout consisted of:

15 thrusters
5 pullups
1.25 mile run

Presses

2011-09-08T22:51:00.000-05:00

Warmup:
3 rounds of:

10 over the ball medicine ball toss (20#)
1 inch worm (length of gym)
1 bear crawl (length of gym)
1 crab walk (length of gym)

20 pvc pass thrus
row 250 meters (<1 min)
1x3 press (45#)
1x5 push press (45#)
1x7 push jerk (45#)

Strength:
3x3 press (135#/155#/165#)
3x5 push press (155#/175#/205#)
3x7 push jerk (185#/195#/205#)

WOD: "Run 400m"
run 400 meters for time

Time 1:24

AMRAP 15

2011-09-06T21:03:00.000-05:00

Warmup:
2x TABATA jumping jacks
2x TABATA mountain climbers
1x TABATA squats
20 pvc pass thrus
20 pvc alternating toe touches
3x1 overhead squats (45#)

Strength:
3x3 overhead squats (135#/155#/155#)
1x max reps overhead squats (95#) = 30 reps

WOD: AMRAP 15

AMRAP in 15 minutes of:
10 weighted box jumps (45#/24")10 handstand pushups (scaled)

8 rounds + 3 box jumps

Hang & Run

2011-08-24T20:49:00.001-05:00

Warmup:
row 500 meters
3x10 GHD situps
3x10 walking lunges
3x10 knees to elbows

WOD: "Hang & Run"
10 rounds of 10,9,8,...3,2,1 reps for time of:

hang cleans (135#)
pushups
200 meter run

Time 26:23

The pushups were supposed to be ring dips, but I can't do those due to left shoulder issues per doctor's orders. Running 2000 meters on the hot asphalt in my Vibram Five Fingers was brutal. It was like running into an oven. There was more heat radiating from the pavement than the actual air temperature, which was still in the mid-nineties.

FIGHT GONE BAD

2011-08-22T22:01:00.000-05:00

Warmup:
10 reps of each FGB station

WOD: "FIGHT GONE BAD"
3 rounds of 5 minutes each. AMRAP each station for 1 minute then move to the next station. 1 minute rest between rounds.

wall ball (20#/10') 25/20/15 = 60 reps
sumo deadlift high pull (75#) 20/15/10 = 45 reps
box jump (20") 30/17/13 = 60 reps
push press (75#) 22/10/10 = 42 reps
row (calories) 11/9/10 = 30 reps
TOTAL 108/71/58 = 237 reps

This is my first WOD in the new box. Check out the link above for a pic.

ANNIE

2011-08-15T19:05:00.000-05:00

Warmup:
3x10 knees 2 elbows
3x10 walking lunges
3x10 pvc overhead squats

Strength:
3x3 overhead squats (135#/155#/175#)
3x3 front squats (195#/205#/215#)
3x3 back squats (245#/275#/300#)

WOD: "ANNIE"
Sets for time of 50,40,30,20,10 reps of:

double unders
situps

Time 13:53 Rx (all double unders)

43 Reps

2011-08-09T21:28:00.000-05:00

Warmup:
carry 2 45# dumbbells to new gym
TABATA

8 rounds of hollow rock (12/12/13/10/10/10/10/12)
4 rounds of pushups (15/13/12/15)
2 rounds of jumping lunges (18/16)

WOD: "43 Reps"
4 rounds for time of:

200 meter run
10 burpee clean and jerks
2 minute rest

At end of 4 rounds, perform 3 reps of heavy clean and jerk within 4 minutes

Time 21:01 for 4 rounds + 3x165# clean and jerks before time expired.
(15:01 of work + 6:00 rest)

8/2 AMRAPS

2011-08-02T20:17:00.000-05:00

Warmup:
run 800 meters

Strength:
3xoverhand sled pull (200#) length of gym

WOD: "8/2 AMRAPS"
3 minute AMRAP of wall balls (20#/12')
2 minute rest
6 minute AMRAP of 10 burpees + 10 box jumps (24")

Results:
51 reps wall ball
2 rounds of burpees/box jumps + 5 additional burpees

8/1/11

2011-08-01T22:35:00.001-05:00

Warmup:
run 400 meters (pose)
2x"MAN Test" (20# med ball)

Strength:
3x3 max reps strict pullups (4/4/3)
3x1 max weight strict pullup (25# f/15#/15#)

WOD: "8/1/11"
For time:

3 shoulder press (135#)
10 burpee pullups
6 push press (135#)
20 burpee pullups
9 push jerk (135#)
30 burpee pullups

Penalty for dropping weight/incomplete set is 5 handstand pushups or 5 mountain climbers.

Time 16:53 Rx

There was no way I was dropping that bar. The burpees always slow me down though. I redeemed myself by running a 5k at 9 pm with Scott at Seigel Park....barefoot.

7/29/11

2011-07-29T22:04:00.000-05:00

Warmup:
3x10 partner medicine ball toss
3x10 partner jumps
2x10 falling pushups

Strength:
5x3 push press (135#/165#/185#/205#/225#)

WOD: "7/29/11"
3 rounds for time of:

10 push press (135#)
10 situps
10 medicine ball box jumps (20#/24")

Time 5:23 Rx

AMRAPx3

2011-07-26T22:33:00.000-05:00

Warmup:
400 meter free run
1x15 thrusters (pvc)
1x5 thrusters (65#)

WOD: "AMRAPx3"
3 minute AMRAP of 7 thrusters (95#) + 20 double unders
rest 15 minutes
5 minutes AMRAP of 15 wall ball (20#) + 15 toes 2 bar
rest 15 minutes
7 minute AMRAP of 200 meter run + 20 pushups (hand release)

Results:

2 rounds + 7 thrusters
2 rounds + 4 wall ball
2 rounds + 10 pushups

DL-BJ-K2E

2011-07-07T21:57:00.000-05:00

Warmup:
3 rounds of CINDY (5 pullups, 10 pushups, 15 squats)
1x5 deadlift (135#)

WOD: "DL-BJ-K2E"
3 sets of 21-15-9 reps respectively for time of:

deadlift (225# Rx)
box jumps (24" Rx)
knees to elbows

Work 2 minutes with a mandatory 1 minute rest until all reps are complete. This ensures maximum output.

Time 15:36 Rx

OHS & KB Swings

2011-06-30T22:04:00.000-05:00

Warmup:
run 400 meters
15 pvc pass thrus
box stretches (5 minutes)
30 reach & rolls
10 overhead squats (pvc)
10 overhead squats (45#)
5 overhead squats (95#)

Skill:
10 turkish getups (5 per arm)

1 pood kettlebell (3 reps per arm)
1.5 pood kettlebell (1 rep per arm)
45# barbell (1 rep per arm)

Strength:
3,3,3,1,1,1,1 overhead squats

95# - 3 reps
145# - 3 reps
165# - 3 reps
175# - 1 rep
185# - 1 rep
195# - 1 rep
205# - 1 rep

WOD: "100 KB"
100 kettlebell swings for time (1.5 pood Rx)

Time 5:43 Rx

This marks my 3rd year with CrossFit. Not a shabby day.

BEAR Complex

2011-06-27T21:13:00.000-05:00

Warmup:
run 400 meters
various hurdle drills
double under practice
shoulder stretches
20 pvc pass thrus
pvc bear complex practice

WOD: "BEAR Complex"

5 Rounds, each with 7 sets of the following sequence:

Power Clean, Front Squat, Push Press, Back Squat, Push Press.

*The weight cannot be dropped but there is no time constraint. Start light and work up to a max.

95#
105#
115#
125#
95#

Shoulder was screaming from chiropractic work this morning so I swallowed my pride and reduced the weight for the last round. I did finish all rounds with unbroken sets. Shoulder was sore for the evening.

6/22/11

2011-06-21T22:04:00.000-05:00

Warmup:
2 minute total of L-sit/rock 2 cradle (ab work)

Skill: 3xmax rep pullups (10/10/butterfly pullup practice)

Strength: 4x3 push press (105#/135#/185#/225#) PR

WOD: "6/22/11"
5 rounds for time of:

5 push press (135# Rx)
10 box jumps (24" Rx)
1 minute mandatory rest between rounds

Total time 5:42 Rx

This includes the 4 minutes of mandatory rest between rounds which means I had 1:42 of total work to complete this WOD (avg 20.4 seconds per round). I'm pretty happy with that. I really like this WOD.

6/20/11

2011-06-20T20:55:00.000-05:00

Warmup:
Bergener warmup w/ snatch balance and power snatch

Strength:
3x3 snatch balance (45#/65#/95#)

WOD: "6/20/11"
For time:

run 800 meters
30 power snatch (80# - level 2)
run 800 meters

Time 12:43

Presses

2011-05-26T11:56:00.002-05:00

Warmup:
run 400 meters
row 500 meters
1x10 press (45#)
1x10 push press (45#)
1x10 push jerk (45#)

Strength:
3x3 press (105#/125#/135#)
3x3 push press (155#/165#/175#)
3x3 push jerk (185#/195#/205#)

WOD: "Burpee Minute"
Max burpees in 1 minute = 21 reps

Chipper

2011-05-03T08:46:00.002-05:00

Warmup:
3x10 squats
3x10 lunges
3x10 back extensions
1x2 push press (85#)
1x2 double unders
1x2 pullups
1x2 kettlebell swings (1.5 pood)

WOD: "Chipper"
For time:

20 handstand pushups (scaled with 24" box)
40 push press (85#)
60 pullups
80 kettlebell swings (1.5 pood)
100 double unders

Time 27:46

LINDA

2011-04-27T21:33:00.000-05:00

Warmup:
pvc pass thrus
deadlift (135#/225#)

WOD: "LINDA"
For time:

10,9,8,7,6,5,4,3,2,1 reps/sets of deadlift @ 1.5 x body weight (Rx)
10,9,8,7,6,5,4,3,2,1 reps/sets of bench press @ 1 x body weight (Rx)
10,9,8,7,6,5,4,3,2,1 reps/sets of squat clean @ .75 x body weight (Rx)

Results

Deadlift (10@315#, 9-8@285#, 7-1@225#)
Bench Press (10-9@185#, 8@165#, 7-1@155#)
Squat Clean (10@165#, 9-8@145#, 7-1@115#)

Time 44:37

Total Weight Moved:

DL - 14,295#
BP - 9,175#
SC - 7,335#
Total = 30,805#

4/21/11

2011-04-21T09:04:00.002-05:00

Warmup:
mobility drills
3x Burgener warmup
double under practice
3x1 squat snatch (65#)

Strength:
3x3 squat snatch (95#/115#/135#)

WOD: "4/21/11"
7 minute AMRAP of (Rx):

5 ground to overhead (135#)
5 mountain climbers

3 rounds Rx

4/19/11

2011-04-19T22:40:00.000-05:00

Warmup:
3x10 over the box jumps (20")
3x10 kettlebell swings (1.5 pood)
3x10 double unders

Strength:
3 sets of max reps strict press (95#)

15 reps
10 reps
10reps

WOD: "4/19/11"
5 rounds EACH for time (level 2) of:

20 double unders
15 kettlebell swings (1.5 pood)
10 over the box jumps (20")

rest 90 seconds between sets

Round Results

finished at 1:41 - total round = 1:41
finished at 4:30 - total round = 1:19
finished at 7:36 - total round = 1:36
finished at 10:56 - total round = 1:50
finished at 14:14 - total round = 2:10

Total time = 14:14 (includes 4 90-second mandatory rest times)

I was able to string most of my double unders together during this WOD which was a HUGE accomplishment for me. It really sped up my round times.

AMRAP 15

2011-04-18T21:03:00.000-05:00

Warmup:
400 meter run
mobility drills

WOD: "AMRAP 15"
15 minute AMRAP of (level 2):

20 knees to elbows
10 burpees
100 meter out n back run

5 rounds

I switched to 20 situps (unassisted) in round 3 because I was spending so much time on the knees to elbows. My shoulders were spent.

HELEN

2011-04-14T09:01:00.002-05:00

Warmup:
3x15 wall ball (20#)
3x15 walking lunges
3x15 back extensions

WOD: "HELEN"
3 rounds for time (Rx) of:

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

Time 15:10 Rx

My best time on HELEN was 12:49 back in 2009 when I was young. Today was 2:21 off that mark, but I did stop and puke once and heaved a couple of times, so that's not too bad. Oh, I puked a lot afterwards too. So, considering the nausea, I think I did pretty good for my age and weight class. :)

Level 2 Running WOD

2011-04-12T18:52:00.001-05:00

Warmup:
3x10 medicine ball toss/squats with partner
3x5 tire flips + jump through with partner (large tire)
1x10 press (45#)

WOD: "Level 2 Running WOD"
5 rounds for time (level 2) of:

400 meter run
15 knees to elbows
15 box jumps

Time 23:33 (level 2)

100 OHS & Run

2011-03-28T20:36:00.000-05:00

Warmup:
mobility drills
15 overhead squats (pvc)

Skill:
max reps strict chest to bar pullups = 4
max reps kipping chest to bar pullups = 4
max reps kipping pullups = 8

WOD: "100 OHS + Run"
For time:

100 overhead squats (95#)
400 meter run

Time 13:34

I performed the 1st 30 reps at 95# then suffered a strain or popped blood vessel on the top of my head which sent me reeling. After somewhat recovering, I tried 10 more reps at 95#, but couldn't stand the pain. I recovered a bit more, dropped the weight to 45# and completed the WOD under considerable discomfort. All in all, it felt like a migraine that carried over through the night. I'm going to rest my body from lifting the rest of the week to ensure that I can participate in Saturday's race.

CF Open WOD #1...redux

2011-03-18T21:33:00.000-05:00

Warmup:
3x1 100 meter out n back run
3x1 Burgener warmup

WOD: "CrossFit Open WOD #1"
10 minute AMRAP of (Rx):

30 double unders
15 ground to overhead (75#)

Score total reps.

3 rounds + 21 double unders = 156 reps

This is 11 more reps than I got on Wednesday, so that's good. This really should be 200+ though. I need to string more double unders together. I think I am going to buy my own rope and practice, practice, practice.

CF Open WOD #1

2011-03-16T21:39:00.000-05:00

Warmup:
200 meter pose running
3x1 minute max reps over the bench jumps (33/34/34)
butterfly pullup practice
double under practice

WOD: "CF Open WOD #1"
As many rounds/reps as possible in 10 minutes of (Rx):

30 double unders
15 power snatches/G2O (75#)

3 rounds + 10 DU Rx
Total reps = 145

CrossFit Total

2011-03-14T20:59:00.000-05:00

Warmup:
row 250 meters
1x10 squats
1x10 press (45#)
stretches
1x1 press (135#)
1x2 back squat (225#)
2x1 deadlift (225#/315#)

WOD: "CrossFit Total"
1 rep max lifts on press, back squat, and deadlift. The goal is to total 1000#.

Press (155#/175#/185# PR/190#F) = 185# (10# PR)
Back Squat (315#/355#/370#F/365# PR) = 365# (40# PR)
Deadlift (365#/405#/410#) = 410# (this went down-worried about back)

Total 960# (5# PR overall)

Previous Total

KELLY

2011-03-11T20:07:00.001-06:00

Warmup:
10 squats
stretch
10 box jumps (24")

WOD: "KELLY"
5 rounds for time of (Rx):

400 meter run
30 wall ball (10' 20#)
30 box jumps (24")

Time 34:56 Rx

TABATA Situps & Stuff

2011-03-10T08:54:00.002-06:00

Warmup:
row 500 meters
pvc pass thrus
butterfly pullup practice
press (45#/95#)

Skill:
handstand walk practice

Strength:
5x1 press (135#/155#/175#/180# fail/180# push press)

WOD: "TABATA Situps"
8 rounds of 20 seconds work, 10 seconds rest. Situps. No anchors. Score reps from lowest round.

Score 8 (11/10/10/9/9/8/11/9) = total reps 77 in 2.67 minutes

AMRAP in 10

2011-03-08T21:13:00.000-06:00

Warmup:
3x15 pvc pass thrus
3x15 GHD situps
3x15 good mornings (pvc/35#/45#)

Skill:
butterfly pullup practice (was able to string two together)
pistol practice (ugh)

WOD: "AMRAP in 10"
AMRAP in 10 minutes of:

4 strict pullups (scale to jumping strict pullups)
5 clapping pushups
6 pistols (scale to 12 pistols using a platform at bottom of pistol)

7 rounds + 2 pistols (scaled)

Death by C&J

2011-03-07T20:51:00.001-06:00

Warmup:
run 400 meters

1st corner - 15 squats
2nd corner - 15 pushups
3rd corner - 15 jumping lunges (each leg)
4th corner - begin track mobility drills back to starting line

3x3 front squats (95#/135#/185#)

Strength:
3x3 front squats (225#/235#/245#)

WOD: "Death by Clean & Jerk"
Rx is 135#. 1 rep first minute, 2 reps second minute, 3 reps third minute, etc until you can't complete the required # of reps in that minute. Score partial rounds.

8 rounds + 6 reps Rx

AMRAP

2011-03-05T09:24:00.000-06:00

Warmup:
3x10 squats
3x10 pushups
3x10 kettlebell swings (1.5 pood)
deadlift practice

WOD: "AMRAP"
AMRAP in 20 minutes (Rx) of:

10 box jumps (24")
10 toes to bar
10 deadlift (225#)

6 rounds Rx

Running Ladder

2011-03-03T11:42:00.004-06:00

Warmup:
track mobility drills (high knees, butt kicks, zombie walks)
1x15 good mornings
stretches
30 double unders

WOD: "Running Ladder"

Running ladder. Rests are to be the length of time taken for the preceding run. There is a 40 Min cut off including the rest intervals.

400M

600M

800M

1200M

800M

400M

Total time running = 22:11

Total time = 42:41

Total distance = 4800 meters or 2.6 miles (approx)

Average an 8.54 minute mile

Back Squats & Tire Flips

2011-03-02T23:37:00.000-06:00

Warmup:
PVC pass thrus
1x15 knees to elbows
1x15 squats
1x15 kettlebell snatch (per arm - 1.5 pood)
3x100 meter out n back run
1x5 back squat (135#)
1x2 back squat (225#)
1x1 back squat (245#)

Strength:
5x1 back squats (275#/295#/315#/335#/355#)

355# is a PR. This is 10# more than my pre-injury back squat. It felt good.

WOD: "Get Tired Modified"
As many tire flips and jumps in and out of the tire after each flip as possible in 5 minutes.

24-25 flips using the largest mack daddy tractor tire. It's taller than me.

Back Squats & Atlas Stones

2011-02-24T09:03:00.001-06:00

Warmup:
track drills
hip mobility stretches (5 minutes against the wall)
1x10 squats (slow and pretty)
2x5 back squats (95#/135#)

Strength:
5x2 back squats (185#/225#/255#/275#/300#)

Pretty happy with getting to 300# again. I feel much stronger since my injury. I have to keep my core strong to keep away from surgery.

WOD: "Atlas Stones"
Max reps of shouldering a 120# atlas stone in 2 minutes.

Result = 10 reps

PC&P

2011-02-22T21:00:00.002-06:00

Warmup:
400 meter run
25 GHD situps
1x5 thrusters (45#)

Strength:
5x3 thrusters (135#/155#/175#/185#/205#)
205# is a PR

WOD: "PC&P"
10 rounds with each round starting on the minute (Rx) of:

3 power cleans (185#)
6 clapping pushups

If you miss reps, there is a burpee penalty at the end of the WOD for the # of missed reps.

Result: I completed the WOD Rx with no burpee penalty. I guess this is how you score this one. It's kind of a weird CrossFit WOD. It's like pass or fail. :)

KAREN

2011-02-21T20:44:00.001-06:00

Warmup:
3x7 knees to elbows
3x1 100 meter out n back run

Skill:
Double under attempts (10/20/30/40) unbroken - situp penalty for missed reps. I ended up doing about 84 situps.

WOD: "KAREN"
150 wall ball for time (Rx = 20#/10')

Time 9:32 Rx

Get Tired

2011-02-18T22:30:00.002-06:00

Warmup:
1x15 pullups
3x15 pushups
3x15 squats
3x15 GHD situps
3x15 back extensions
3x1 samson stretch (each side)

WOD: "Get Tired"
Max flips of largest tire (Rx)

81 flips Rx

Not too bad for an old man. The young buck with the best # was 101.

Run & Do Stuff part 3

2011-02-17T11:07:00.002-06:00

Warmup:
3x1 100 meter out and back runs
3x15 barbell hop
3x15 ring rows

Skill:
Pistol progressions

WOD: "Run & Do Stuff part 3"
4 rounds for time (Rx):

10 wall ball (20#, 10' target)
20 pullups
30 double unders
400 meter run

Time: 37:00 Rx

I'm getting old. I need to dial in my eating to perform better. These running WODS are kicking my tail. At least I can complete them and still work the rest of the day.

Run & Do Stuff part 2

2011-02-15T10:23:00.002-06:00

Warmup:
track drills/mobility drills
5 overhead squats (pvc)
hamstring stretch
2x5 press (45#/95#)

Strength:
5x3 press (135#/145#/155#/165#/165# 2 reps)

WOD: "Run & Do Stuff part 2"
AMRAP in 20 minutes of (Rx):

800 meter run
25 pushups
25 deadlifts (185#)

2 rounds + 400 meter run

Snatch & Pull

2011-02-14T22:11:00.000-06:00

Warmup:
4xBurgener warmup
12 pvc pass thrus
4x25 situps

Strength:
3x5 barbell lunge step-ups (82#/82#/95#)

WOD: "Snatch & Pull"
3 rounds for time (Rx):

5 squat snatch (135#)
15 strict pullups

Time 11:27

I had to switch to jumping pullups from the floor to complete the pullups.

Snatch & Row

2011-02-10T09:56:00.003-06:00

Warmup:
Burgener warmup
pvc pass thrus
15 situps
2x3 snatch (45#/67#)

Strength:
5x1 snatch (95#/115#/135#/155#/165#) -failed 175#

WOD: "2x500 meter row"

1:37 PR
1:47

HOLBROOK

2011-02-09T21:52:00.001-06:00

Warmup:
3x15 knees to elbows
3x15 wall ball (20#)

Skill:
Atlas stone shouldering (120# stone)

WOD: "HOLBROOK"
10 rounds for time (rest 1 minute between rounds) of:

5 thrusters (115#)
10 pullups
100 meter run

Time 39:47 Rx

Run & Do Stuff

2011-02-08T20:40:00.000-06:00

Warmup:
15 burpees
15 box jumps (24")
hang snatch practice (pvc/45#/65#/95#)

WOD: "Run & Do Stuff"
Three 4-minute rounds with a consecutive running clock for a total of 12 minutes of work. Score max reps from each round. You can only complete the max reps with the remainder of the 4-minute round after you complete the prescribed run.

Run 200 meters + max rep box jumps (24")
Run 300 meters + max rep hang snatch (95#)
Run 400 meters + max rep burpees

Box jumps = 48
Hang Snatch = 15
Burpees = 15

Total = 78 reps

ROW

2011-02-07T10:50:00.002-06:00

Warmup:
pvc pass thrus
row squats

WOD: "Row"
Row 3200 meters (2 miles)

Time 17 minutes

Squat Clean

2011-02-03T09:05:00.002-06:00

Warmup:
hurdle drills
track drills
Buergener
pvc pass thrus

WOD: "Max Weight Squat Cleans"
1 rep each to max squat clean

135#
155#
175#
195#
205#
215# failed

Result 205#

Cleans and Such

2011-02-02T10:11:00.001-06:00

Warmup:
pvc passthrus
3xBuergener
stretching
track mobility drills (high knees, butt kicks, zombie walks)

WOD: "Cleans & Such"
3 rounds for time of (scaled Rx):

6 ring dips + 6 pullups (Rx is 6 muscle ups)
30 wall ball (20#)
12 handstand pushups (scale with box)
15 power cleans (135#)

Time 20:35

I did the ring dips and pullups in place of muscle ups and used the high box for handstand pushups.

CINDY

2011-01-27T09:32:00.002-06:00

Warmup:
10 pullups
10 box jumps
ring dip attempt (still hurts shoulder injury too much)
pvc pass thrus (to loosen up shoulder)
max height box jump (32" box plus 2 45# bumpers - approx 42")

WOD: "CINDY"
AMRAP in 20 minutes of:

5 pullups
10 pushups
15 squats

10 rounds + 5 pullups

ANGELA

2011-01-26T08:43:00.003-06:00

Warmup:
3x10 slam balls (20#)
3x10 GHD situps
pvc passthrus

WOD: "ANGELA"
For time Rx:

21 thrusters (135#)
21 GHD situps
3 rope climbs
15 thrusters (135#)
15 GHD situps
3 rope climbs
9 thrusters (135#)
9 GHD situps
3 rope climbs

Time 28:17 Rx (except for R2 & R3 where I only performed 1 rope climb per round)

Mountain Climber Hell

2011-01-20T09:23:00.002-06:00

Warmup:
2x5 judo pushups
2x10 jumping squats
handstand practice
500 meter row

Skill: 3xmax reps hanstand pushups (3/5/4)

WOD: "Mountain Climber Hell"
5 rounds for time of (scaled Rx):

5 mountain climbers
10 toes to bar
20 box jumps (20")

Time 25:43 srx

Snatch-Burp-Double

2011-01-19T08:53:00.004-06:00

Warmup:
4 rounds of:

Burgener warmup
25 situps

Strength:
5x3 hang snatch (95#/115#/135#/155#/185#)

WOD: "Snatch-Burp-Double"
5 rounds for time of (Rx):

5 kettlebell snatch per arm (1.5 pood)
10 burpees
20 double unders
rest 1 minute between rounds

Elapsed/Time per round

1:27/1:27
4:27/2:00
8:23/2:56
14:06/4:43
18:03/2:57

Total time was 18:03 with 4 minutes of mandatory rest (working time was 14:03). I fell off in round 4 (hit a wall I guess), but strung the double unders together in round 5 to get back in line.

Row, Row, Row

2011-01-17T17:30:00.002-06:00

Warmup:
track drills (high knees, butt kicks, zombie walks)
3xBuergener

Strength:
1x5 overhead squats (45#/95#/135#/155#/175#F)

WOD: "Row, Row, Row"
3 x 250 meter rows for time

45.3 secs
47.8 secs
52.9 secs

S2O+Jump

2011-01-13T08:53:00.002-06:00

Warmup:
track drills (butt kicks, high knees, zombie walks, reverse lunges)
press, push press, push jerk practice (45#)
1x6 press (95#)

Strength:
5x1 press (135#/155#/175#F/165#/170#/175#)

WOD: "S2O+Jump"
Rx - 3 sets of 21-15-9 reps for time of:

shoulder to overhead (135#)
over the box jumps (20" box)

Time 7:46 Rx

Get Up & Lunge

2011-01-07T20:31:00.000-06:00

Warmup:
turkish getup practice
lunge practice

WOD: "Get Up & Lunge"
Rx: 5 rounds for time of:

20 overhead plate lunges (45#)
20 turkish getups (45# plate)
20 pushups

There is a 30 minute cap.

I finished 3 rounds Rx in 33:15

400th WOD

2011-01-05T20:59:00.001-06:00

Warmup:
3 rounds of Buergener with 20 hand-release pushups between rounds

WOD: "12 Minutes"
For 12 minutes, each minute on the minute perform:

3 power cleans (185# Rx)
Max reps double unders

Score total double unders.

I did 89 double unders using 185# for the 1st four rounds, then dropping to 155# because of my back. Double unders and a rather nasty rope gave me troubles (including a bloody lashing to my lower right leg), but I wanted to work through them instead of doing singles.

This was my 400th WOD.

1/4/11

2011-01-04T09:02:00.002-06:00

Warmup:
run 40 meters Indian style alternating mobility drills--at each corner stop & perform 10 pushups & 10 jumping squats

WOD: "1/4/11"
3 rounds for time (30 minute cap) SRx:

25 kettlebell swings (1.5 pood)
25 burpees
25 thrusters (45#)
25 box jumps (24")
600 meter run

The 30 minute cap got me and I finished 2 full rounds plus 25 KB swings.

Jump, Deadlift. Snatch

2011-01-03T08:39:00.002-06:00

Warmup:
20 pushups
20 GHD situps
20 jumping squats
20 reach and rolls (alternating left, middle, right)
1x5 front squat (45#)

Strength:
3x5 Front Squat (95#/135#/185#)

WOD: "Jump. Deadlift. Snatch"
4 rounds for time (SRx):

10 jumps to target 15" above reach
10 deadlifts (185#)
10 kettlebell snatches per arm (35#)
rest 2 minutes between rounds

Time 13:07 SRx

Strength WOD - Presses

2010-12-22T21:37:00.001-06:00

Warmup:
3x10 meter bear crawl
1x10 meter inch worm
1x10 meter reverse lunge
pvc pass thrus
double under practice
500 meter row (1:51)
1x5 strict press (45#)
1x5 push press (45#)
1x5 push jerk (45#)

WOD: "Strength WOD-Presses"
5x1 strict press (135#/155#/160#/165#/175#)
5x3 push press (180#/185#/195#/205#/215#)
5x5 push jerk (205#/205#/185#/185#/185#)

Interesting Fact: Total #'s pushed = 8,555 lbs

Heavy Bag AMRAP

2010-12-20T12:34:00.002-06:00

Warmup:
3x15 GHD situps
3x15 jumping squats
3x15 kettlebell swings (1 pood)

Skill:
100 double unders (25 reps best consecutive set)

WOD: "Heavy Bag AMRAP"
15 minute AMRAP of:

5 burpee box jumps
10 walking lunges (shouldering 70#)
1 out and back run (50 meters)
1 minute rest

5 rounds + burpee box jumps Rx

Really Modified BADGER

2010-12-17T10:31:00.002-06:00

Warmup:
10 under hurdle passes
10 over hurdle passes
crazy wall stretching

WOD: "Really Modified BADGER"
3 rounds for time of:

30 kettlebell swings (1 pood)
30 push press (45#)
800 meter run

Time 24:26

2010-12-16T22:27:00.000-06:00

Warmup:
Buergener
1x5 pullups
1x5 squats
shoulder and leg stretches
pvc passthrus
row 500 meters

Strength: "Clean & Jerk Ladder"
1 C&J per minute every minute increasing the weight by 10# each rep. Quit when you fail 3 attempts.

135#
145#
155#
165#
175#
185#
195#
205#
215#
225# - failed 3 times

Extra Work:
"11" countdown (10 pushups/1 situp; 9 PU/2SU; etc to 1PU/10SU)
Row 500 meters

Squat & Row

2010-12-13T20:38:00.000-06:00

Warmup:
pvc passthrus
Burgener
3xmax reps 24" box jumps with 30 sec rest between sets (30/15/15)
air squats
stretches

Strength:
3x3 overhead squats (95#/115#/125#)
3x3 front squats (165#/185#/205#)
3x3 back squats (225#/245#/265#)

WOD: "Row 1600 meters"
7:11 for 1618 meters

12/1/10

2010-12-01T08:47:00.002-06:00

Warmup:
7 minutes of hurdle drills + bear crawl with 20# medicine ball
1x15 ft rope ascent

WOD: "12/1/10"
4 rounds for time of:

400 meter run
25 squats
25 double unders (level 3) OR 100 singles (level 2)
25 kettlebell swings (1.5 pood - level 2)

Time 34:03

I used 1.5 pood kettlebell (level 2) and did 2 rounds of double unders (level 3) and completed the WOD with 2 rounds of singles. The double unders were taking too much time. After the first round, I was unable to string more than 2 together at a time.

Row

2010-11-30T20:45:00.000-06:00

Warmup:
3x15 GHD situps
3x15 wall ball (20#)
2x15 knees to elbows

WOD: "Row"
6x250 meter row for time and reps per minute

:53/39
:55/42
:55/34
:52/33
:53/34
:47/39

Speed

2010-11-24T09:39:00.002-06:00

Warmup:
2x15 back extensions
2x15 pushups
2x15 squats

WOD: "Speed"

Level 3 Advanced RX

1st min- max wall balls in a min
2 min recovery
2nd min max burpees in a min
2 min recovery
3rd min max ground to overhead 95\65 (snatch or clean and jerk)
2 min recovery
4th min max sit ups
2 min recovery
5th min max pull ups
Total number of reps is score

wall ball (20#) = 33
burpees = 20
G2O (95#) = 15
situps = 30
pullups = 20

Total 118 reps

4 Rounds

2010-11-23T09:18:00.000-06:00

Warmup:
row 500 meters (1:58)
5 minutes "CINDY" (5 pushups/10 pullups/15 squats)

WOD: "4 Rounds"
4 rounds for time of:

400 meter run
10 overhead squats (95#)
20 double unders
10 pullups + 5 ring dips (jumping because of shoulder)

Time 28:51

AMRAP

2010-11-22T14:51:00.000-06:00

Warmup:
Buergener

Strength:
Snatch (65#/95#/115#/135#/155#/165#)
multiple reps at each weight

WOD: "AMRAP"
AMRAP in 8 minutes of:

8 hand-release pushups
8 kettlebell swings (2 pood)
12 GHD situps (touch floor at bottom and ankle pads at top)

4 rounds

Squat Clean GRACE

2010-11-08T09:47:00.001-06:00

Warmup:
Buergener
standing long jump
hip mobility
ring dip practice
shoulder stretching
split jerk practice

WOD: "Squat Clean GRACE"
30 squat clean and jerks for time (135#)

Time 8:08

Burpee KB AMRAP

2010-11-05T09:03:00.002-05:00

Warmup:
row 500 meters
shoulder stretch
1x6 burpee kettlebell swins (1.5 pood)
1x6 push press (135#)
1x6 pullups

WOD: "Burpee KB AMRAP"
AMRAP in 15 minutes of

9 burpee kettlebell swings (1.5 pood)
6 push press (135#)
6 pullups

4 rounds + 9 burpee kb swings

Snatch & Run

2010-11-04T08:41:00.002-05:00

Warmup:
TABATA - 4 rounds of each (squats, pushups, situps, pullups)
Buergener warmup

WOD: "Snatch & Run"
5 rounds for time of:

10 power snatches (95#)
100 meter sprint
rest 3 minutes between rounds

start 0:00 - finish 0:57 - time 0:57
start 3:57 - finish 4:50 - time 0:53
start 7:50 - finish 8:46 - time 0:56
start 11:46 - finish 12:56 - time 1:10
start 15:56 - finish 16:45 - time 0:49

Total time 16:45 Rx