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.

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.

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

Deadlift + Burpees

Warmup:
3x15 double unders
3x15 hip extensions
3x15 squats
2x3 deadlift (135#/225#)
5x3 deadlift (300#/315#/340#/365#/390# - injured on 1st rep)

WOD: "100 Burpees for Time"
Matt benched me on this one due to my pulled lower back. Probably out until Friday. yay.

Chief Derivative

Warmup:
1x10 pullups
2x15 situps
2x15 back extensions
2x15 wall ball toss (with partner)

WOD: "Chief Derivative"
5 rounds of 3 minute AMRAP of:

• 3 deadlift (70% of 1RM) - I used 275#
  
• 6 burpees
• 9 knees to elbows

1. 3 rounds
2. 2 rounds
3. 1 round + burpees
4. 1 round + deadlift
5. 1 round + deadlift + 3 burpees

This works out to 36 reps of deadlift at 275#, 57 burpees, & 72 k2e.

Thruster Burpees

Warmup:
3x15 situps
3x15 squats
3x15 kettlebell swings (2 poods = beast)

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

• thrusters (95#)
• burpees

Time 9:45 Rx

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!!!!

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.

Northeast Regional Qualifier

Warmup:
2x5 (per arm) turkish getups (37#/55#)
5x5 overhead squats (pvc)
1x5 floor knees to elbows
2x5 (per arm) windmills (37#/55#)
box jump max effort (42")

WOD: "Northeast Regional Qualifier"
AMRAP in 12 minutes of:

• 5 thrusters (135#)
• 10 burpees

4 rounds + 5 thrusters - all Rx

Push Press + Burpees

Warmup:
3x10 kettlebell swings (1.5 pood)
3x10 back extensions
handstand pushup practice (I was able to get about three in a row before I fell out)
4x3 deadlift (265#/331#/351#/371#)

WOD: "Push Press + Burpees"
5 rounds of the following:

• push press for 1 minute (135# - score max reps)
• burpees for 1 minute (score max reps)
• rest for 1 minute

1. 15 pp 13 burpees
2. 10 pp 12 burpees
3. 7 pp 10 burpees
4. 7 pp 10 burpees
5. 7 pp 11 burpees

Total 46 push press & 45 burpees

My arms were shot after this WOD. Can't lift them above my shoulders.

It was cool to work out with Jeff from Atlanta today. He told me about the “Run & Chug” WOD’s they do down there. I think it was run 400 meter, chug a beer, repeat.

Also glad to see MLIB back in the box.

Deadlift - Burpee Broad Jump - Double Unders

Warmup:
2x15 knees to elbows
2x15 situps
muscle up progression practice
3x5 shoulder press (125#/135#/140#)

WOD: "Deadlift - Burpee Broad Jump - Double Under"
3 rounds for time:

• 10 deadlifts (225#)
• 40 meter burpee broad jumps
• 20 double unders
• 40 meter sprint

Time 15:21 Rx

The double unders really slowed me down, but I did them all. I even strung 4 or 5 together a couple of times.

“So a bear, a worm, and a crab walked into a bar.”

Warmup:
3x15 situps
3x15 back extensions
3x15 pushups
3x15 squats

WOD: "So a bear, a worm, and a crab walked into a bar"
For time:

• 21 burpees
• 40 meter bear crawl
• 15 box jumps (36" box - I added a 25# plate to the box to make it higher)
• 40 meter inch-worm crawl
• 9 clean & jerks (135#)
• 40 meter crab walk

Time 10:57 Rx+

40-5-5-30*10 Sprint, Jump

Warmup:
3x10 overhead squat
3x10 situps
3x10 back extensions
3x10 handstand pushup progression
15 ring dips

WOD: "40-5-5-30*10 Sprint, Jump"
10 rounds for time of:

• 40 yd dash
• 5 box jumps (24")
• 5 burpees
• 30 second rest

Time 15:22

SNATCH-JUMP-BURP

Warmup:
15 squats
15 back extensions
15 GH situps
snatch practice

WOD: "SNATCH-JUMP-BURP"
Three sets for time of 21-15-9 reps of:

• dumbbell snatch (55#)
• box jumps (24")
• burpees

Time 12:53

CrossFit Regionals WOD #2

Warmup:
3x15 overhead squats (pvc)
3x15 pullups
3x15 GH situps
3x15 back extensions

WOD: "CrossFit Regionals WOD #2"
5 rounds for time of:

• 7 dumbbell thrusters (2x40# dumbbells)
• 11 burpees

Time 11:47

100 Burpees + 1 Pint

Warmup:
10 pullups
15 GH situps
15 back extensions

WOD: "100 Burpees + 1 Pint"
In celebration of St. Patrick's Day, Drew, Danny, Tiffany, and me decided to disregard the posted WOD "Murph" and do a special St. Patty's Day WOD. Do 100 burpees and drink 1 pint of Guiness for time. Keep in mind, this was 7 a.m.

Time 12:42



Happy St. Patrick's Day!!!!

Sprint-Jump-Burpee

Warmup:
3x1 sampson stretch
3x15 GH situps
3x15 back extensions
3x15 overhead squats
Jog 3 laps

WOD: "Sprint-Jump-Burpee"
10 rounds for time of:

• 40 yard shuttle run (starting from prone position)
• 5 box jumps (24" box)
• 5 burpees
• 30 second rest

Time 13:23

100 Burpees

Warmup:
3x15 GH situps
3x15 back extensions
3x15 squats

WOD #100: "100 Burpees"
100 burpees for time.
Time 12:20 Compare to 9/29/08

I had asked for Gladiator Day for my 100th WOD, but Sea Monster decided he would pick my least favorite thing and make me do 100 of them.

This is what burpees are supposed to look like: