12/14/11

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

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

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

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

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

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. 1:45.0
2. 1:54.0
3. 1:57.6
4. 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

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

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

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.

1. 30 @ 1.5 pood
   
2. 28 @ 1.5 pood
3. 22 @ 1.5 pood
4. 25 @ 1 pood
5. 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

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`

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

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

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

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

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

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

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

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

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

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

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

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

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

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:

1. 2 rounds + 7 thrusters
2. 2 rounds + 4 wall ball
3. 2 rounds + 10 pushups

DL-BJ-K2E

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

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

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.

1. 95#
2. 105#
3. 115#
4. 125#
5. 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

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

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

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

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

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

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

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#)

1. 15 reps
2. 10 reps
3. 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

1. finished at 1:41 - total round = 1:41
2. finished at 4:30 - total round = 1:19
3. finished at 7:36 - total round = 1:36
4. finished at 10:56 - total round = 1:50
5. 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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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. 1:37 PR
   
2. 1:47
   

HOLBROOK

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

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.

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

Box jumps = 48
Hang Snatch = 15
Burpees = 15

Total = 78 reps

ROW

Warmup:
pvc pass thrus
row squats

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

Time 17 minutes

Squat Clean

Warmup:
hurdle drills
track drills
Buergener
pvc pass thrus

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

1. 135#
2. 155#
3. 175#
4. 195#
5. 205#
6. 215# failed

Result 205#

Cleans and Such

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

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

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

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

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. 1:27/1:27
2. 4:27/2:00
3. 8:23/2:56
4. 14:06/4:43
5. 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

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

1. 45.3 secs
2. 47.8 secs
3. 52.9 secs
   

S2O+Jump

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

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

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

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

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