Mile Run Repeats

Warmup:
thinking about running

WOD: "Mile Run Repeats"

1 mile run

rest (rest period will be the amount of time it took you to run the 1st mile)

1 mile run

1st mile: 7:52 PR

2nd mile: 8:29

Fastest mile I have ever run. Am happy.

Thursday the 12th

Warmup:
3x1 rope climb (no legs)
400 meter run
25 box jumps
muscle up practice

WOD: "Thursday the 12th"
For time:

• 100 squats
• 75 pushups
• 50 pullups
• 25 ring dips
• 100 meter bear crawl

Time 25:30 Rx

DT

Warmup:
2x15 back extensions
2x15 squats
18 pullups
muscle up practice
hang clean practice

WOD: "DT"
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF (Operation Enduring Freedom) when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

First posted 13 April 2009

Five rounds of:

• 155 pound Deadlift, 12 reps
• 155 pound Hang power clean, 9 reps
• 155 pound Push jerk, 6 reps

I completed 3 rounds Rx in 10:43. Ran out of time and had to leave. Running out of gas anyhow.

Level 1 Athlete Testing

Warmup:
hurdle drills
muscle up practice

WOD: "Level 1 Athlete Testing"

LEVEL 1 ATHLETE
“Well Rounded Beginner”

Woohoo!!!

I finished 17 of 21 in order to move to Level 2.
Today’s Events:
400 meter run (1:45)
10 medicine ball cleans (20#)
25 kettlebell swings (24kg)
10 kettlebell snatches per arm (24kg)

CANT WAIT FOR THE T-SHIRT!!!!

Level 1 Athlete Testing

Warmup:
sampson stretches
pvc pass thrus
muscle up practice

WOD: "Level 1 Athlete Testing"

Completed 13 events for the Level 1 Athlete test today instead of the WOD. Many thanks to Hughey for juggling a lot of events and training folks in the WOD as well.

Should have that Level 1 t-shirt by the end of the week so Dr. NoNo should get busy designing it.

Here’s what I did today:
50 free squats
10 pushups
30-sec static hang (actually 35 secs)
30 situps
.75 body-weight deadlift (actually lifted 245#)
.25 body-weight military press (actually lifted 125#)
10 knees to chest
25 wallball shots (20# ball)
500 meter row (1:42 – benchmark was 1:55)
10-inch vertical jump (actually did 12″ on one foot)
3 dips (did 3 ring dips)
3 pullups
10 second L-sit

I have two more events to pass Level 1 and 4 more events to move to Level 2.

TABATA

Warmup:
15 situps
15 jumping squats
15 windmills (each arm)
30 second sampson stretches
squat clean practice
muscle up practice

WOD: "TABATA"

For twenty seconds do as many reps of the assigned exercise as you can – then rest 10 seconds.
Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise.
The score is the least number of reps for any of the eight intervals.

8 rounds Squats

8 rounds Push Ups

8 rounds Sit Ups

8 Rounds Pull Ups

Squats: 13 (15,15,13,13,13,13,13,13=108 reps)

Pushups: 7 (15,13,12,10,10,8,7,7=82 reps)

Situps: 9 (10,10,9,9,9,9,9,9=74 reps)

Pullups: 6 (6,6,6,6,6,6,6,6=48 reps)

Total Reps = 312

TABATA score = 35

Total

Warmup:
run 3 laps
1 rep of each lift

WOD: "Totals"

SP 185# F, 180# F, 175# = 175#
BS 345# F, 315#, 325# = 325#
DL 435# F, 435#, 455# F = 435#

Total 935#

went down 20# from last time. not pleased.