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.

Situps & Such

Warmup:
3x5 weighted pullups (25#)
3x5 weighted ring dips (25#)
muscle up practice
1x5 shoulder press (95#)

WOD: "Situps & Such"
For time:

• 30 box jumps (24")
• 21 GHD situps
• 30 kettlebell swings (2 pood)
• 21 GHD situps
• 30 air squats
• 21 GHD situps
• 30 dumbbell push press (40# dumbbells)
• 21 GHD situps

Time 11:45

ANGIE

Warmup:
3x10 walking lunges
3x10 knees to elbows
3x10 dips

WOD: "ANGIE"
For time:
100 pullups
100 pushups
100 squats
100 situps

Time 38:27 minutes

Compare to 11/10/08

My arms gave out on this one after about 50 kipping pullups. I switched to slow jumping pullups to finish out the 100 reps. I got to work out with Sherry today, which was a rare treat. She is doing really well. She still needs a crossfit name. She doesn't like the ones I come up with.

CINDY

Warmup:
3x15 knees to elbows
3x15 overhead squats @ 65#
3x15 back extensions

WOD: "CINDY"
AMRAP in 20 minutes of:
5 pullups
10 pushups
15 squats

10 rounds as Rx

4 of Diamonds

Warmup:
3x15 situps
3x15 elevated pushups
Jog 2 laps
7 pullups

WOD: "4 of Diamonds"
3 rounds for time of:
40 push press (67#)
30 air squats
20 dips
10 double unders OR 30 jump rope

Time 14:02 minutes

I really felt good on this one. The push press was hard, but you just had to muscle through it and really jump it up there. I was proud of my time today.

5x3 Back Squats

Warmup:
3x15 squats
2x10 pistol practice
2x15 kipping pullups
2x15 knees to elbows
2x15 situps
2x15 dips

WOD: "5x3 Back Squats"

1. 225 lbs
2. 245 lbs
3. 265 lbs
4. 275 lbs
5. 275 lbs

5 sets of 3 reps of back squats.

Ripped one of my callouses off during kipping warmups today. Left "kipping juice" on most of the equipment I used from that weeping wound on my hand. Evan said it was cleanup day, so no worries to the rest of you. I think the chalk soaked up most of it anyhow.

Lots of Squats...

Warmup:
3x15 situps w/ 25lbs added; knees 2 elbows (40)/skin the cat (5)
1x15 deadlifts
Kipping pullup practice

WOD:
Squats Progression
3x3 Overhead squats (65 lbs, 95 lbs, 115 lbs)
3x3 Front squats (125 lbs, 135 lbs, 155 lbs)
3x3 Back squats (205 lbs, 225 lbs, 25o lbs)

Danny's Assortment of Flexible Fun #2

Warmup:
3x15 air squats
Run 3 laps

WOD: "Danny's Assortment of Flexible Fun #2"

• 6 rounds of 10 medicine ball squat & toss while moving across field; walking lunges (1/2 field); 10 pushups; & 10 back extensions
• 10 to 1 medicine ball twists w/ legs raised + situps
• worked on kipping pullups - was able to get 2 decent ones & 1 so-so before falling

Playing cards with George

Warmup:
Jog 1 mile
3x15 situps
3x15 back extensions

WOD: "Deck of Cards"
Work through a deck of cards with a different exercise for each suit. The # on the card equals the # of reps. Royalty and Aces equal 10 reps each.

• Box Jumps (hearts)
• Jumping Pullups (spades)
• Pushups (diamonds)
• Air squats (clubs)
• Weighted sled pull (jokers)

I split the deck with George. Time was 24 min.

TABATA...the 1st one ever...

Warmup:
3x15 situps
3x15 back extensions
3x15 overhead squats w/ 45lb bar
3x15 jumping pullups

WOD: "TABATA"
8 sets of 4 exercises. 20 seconds work/10 seconds rest.

1. Wall Ball w/ 11 lb ball
2. Jumping pullups
3. Air squats
4. Sumo deadlift high pull

The physical toll this workout took on my body began with tired arms, progressed to breathlessness, mutated into light-headedness, and terminated with overall fatigue. All in all, a typical crossfit workout.