Wednesday, October 21, 2009

October 21, 2009

AM Swim
50m on min every min
4 on, 1 min rest
3 on, 1 min rest
2 on, 1 min rest
1 on
Best: 33 second / Worst: 46 second

PM CrossFit
1 Muscle-up, Strict
30 Second OH Squat hold - below parallel w/ 35#
2 Muscle-up, Strict
60 Second OH Squat hold w/ 35#
3 Muscle-up, Strict
90 Second OH Squat hold w/ 35#
4 Muscle-up, Strict
120 Second OH Squat hold w/ 35#
5 Muscle-up, Strict
120 Second OH Squat hold w/ 35#
4 Muscle-up, Strict
90 Second OH Squat hold w/ PVC
3 Muscle-up, Kip
60 Second OH Squat hold w/ PVC
2 Muscle-up, Kip
30 Second OH Squat hold w/ PVC
1 Muscle-up, Kip

26:00 (10 min Squat Hold)

October 20, 2009

AM CrossFit

21 Sumo Deadlift High Pull 95/65#
21 Pull-ups
400m Run
15 SDHP
15 Pull-ups
400m Run
9 SDHP
9 Pull-ups
400m Run

11:11

October 19, 2009

PM CrossFit

"Baseline"
500m Row
40 Squats
30 Sit-ups
20 Push-ups
10 Pull-ups

3:52


More Fun
200m Run
50 Burpees
200m Run

5:42

October 18, 2009 - Rest

October 17, 2009 - Swim

October 16, 2009

PM CrossFit

5 Rounds of:
9 Thrusters 65#
9 Pull-ups
9 Thrusters 65#
9 Pull-ups
200m Run

17:45

October 15, 2009 - Rest

October 14, 2009

AM CrossFit

10 Rounds of:
7 R/L DB Press (sea saw) 20#
7 R/L DB Renegade Row 20#
14 Sit ups

13:32

Tuesday, October 13, 2009

October 13, 2009

AM Swim
400m crawl (fast!)
200m kick (25, 75, 25, 50, 25)

October 12, 2009 - Cindy

PM CrossFit

"Cindy"
AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

23 + 10 Push Ups

October 11, 2009 - Rest

October 10, 2009

AM CrossFit

8 Rounds of:
21 Box Jump, 24"
12 Thruster 35 KG
6 Burpees
Rest

x:xx
1:52
1:56
2:16
3:05
2:01
1:59
2:17

Average: 2:12

October 09, 2009

AM Swim
400m Crawl 6:40
100m Breast 1:45

October 08, 2009 - Rest

Wednesday, October 7, 2009

October 07, 2009

AM Swim
5 x 100m (50m crawl, 25m breast, 25m crawl) @ 1:33 pace

PM CrossFit

AMRAP 17:
7 T2B
7 Pull-up
11 Sit-up
11 Push-up

10+1

Tuesday, October 6, 2009

October 06, 2009

PM CrossFit

400m Run
21 OH Squat 65#
400m Run
15 OH Squat 65#
400m Run
9 OH Squat 65#

7:04

Bench Press: 205# x 5 x 3

Monday, October 5, 2009

October 05, 2009

AM CrossFit

500m Row

5 rounds:
10 Front Squat, 75#
10 Box Jump, 30"
10 Press, 75#

500m Row

17:01

October 04, 2009 - Rest

October 03, 2009

AM CrossFit

400m Run

10 Rounds:
7 Deadlift @ 65 kgs (143#)
15 Wall Ball Shots, 20#

400m Run

18:51

October 02, 2009 - Swim

Thursday, October 1, 2009

October 01, 2009

AM CrossFit

4 rounds:
400m Run
50 Squats
11:11

Wednesday, September 30, 2009

September 30, 2009

AM Swim
6 x 100m 1:1 @ 1:30 pace ± 0.02

Tuesday, September 29, 2009

September 29, 2009

PM CrossFit

5 Rounds of:
12 Glute Ham Raises (180°)
18 Wall Ball 20#, 10'
24 Sit ups

12:27

September 28, 2009

PM CrossFit

"GI Jane"
100 Burpee Pull-ups for time:
12:40

8' bar

September 27, 2009 - Rest

September 26, 2009

Fight Gone Bad: 283

September 25, 2009 - Rest

Thursday, September 24, 2009

September 24, 2009

AM CrossFit

9r:
9 Wall Ball 20#
9 Atomic Push-ups
9 GHD Back Extensions
10:57

September 23, 2009 - Rest

Tuesday, September 22, 2009

September 22, 2009

PM CrossFit

AMRAP in 15 min.
10 Wall Ball 20#
10 Box Jump 20"
10 Deadlift 185# (Body weight)
10 Burpees

5 Rounds + 10 Wall Ball

Notes: Great WOD. Burpees were the hardest. No pop in the push-up part of the movement due to the Bench Press yesterday. Yesterday's WODs crushed me and that was evident in the way I felt through today's WOD.

Monday, September 21, 2009

September 21, 2009

AM CrossFit

5r:
200m Run
21 Strict core control Ring K2E
16:58

PM Strength
Bench Press: 205# x 5 x 3
Pull-ups: 50# x 5 (easy)
Pull-ups: 75# x 4
Pull-ups: 100# x 3
Pull-ups: 20 kipping

400m Swim

5 miles Walking (cumulative for the day)

September 20, 2009 - Rest

September 19, 2009 - Handstands

September 18, 2009 - Rest

Thursday, September 17, 2009

September 17, 2009

PM CrossFit

5 Rounds:
400m Run
30 Squats
with 20# Weight Vest

14:09

R1&2: 4:48
R3: 2:57
R4: 3:12
R5: 3:11

Notes: 4th & 5th rounds I had to walk part of the hill.

Wednesday, September 16, 2009

September 16, 2009

AM CrossFit

6 Rounds:
6 x 20# Med Ball Cleans
12 Sit-ups
18 Pull-ups

11:23

September 15, 2009

AM Swim
Various intervals and strokes
about 700m

PM CrossFit

500m Row 1:40 (warm up) + stuff

For Time:
21 135# Deadlifts (textbook)
21 Ring Dips
200m Run
15 135# Deadlifts (textbook)
15 Ring Dips
200m Run
9 135# Deadlifts (textbook)
9 Ring Dips
200m Run

7:34

September 14, 2009 - Rest

Sunday, September 13, 2009

September 13, 2009 - Gymnastics Cert

Muscle-ups
Skin the cat
L-sits
Parrallettes: Support tuck, L sits, V-ups Donkey Kick, Handstand,
Shoot Thru
Handstands
HS Push-ups
Ring Transitions

September 12, 2009 - Gymnastics Cert

Kipping Swing
K2E
Inversions
Ball Up
Pass Thru
Scaled Movements
Back Levers
Front Levers
IRON CROSS

September 11, 2009 - 1/2 mile Swim

September 10, 2009 - Rest

September 9, 2009

AM CrossFit

30•20•10
12.5# DB Thruster
26# Swing
Pull-ups

September 8, 2009

AM CrossFit
"Manmakers"
12.5# DBs
34 in 10 min.

Monday, September 7, 2009

September 7, 2009

Swim - Padden
1/2 Mile:
12:11

Note: Wetsuit, and fins

September 6, 2009 - Rest

September 5, 2009 - Rest

September 4, 2009

PM CrossFit

5 Rounds:
500m Row
Max Push-ups
Rest

1:46, 51
1:49, 30
1:54, 30
1:54, 29
1:54, 28

September 3, 2009 Rest

September 2, 2009 Rest

September 1, 2009

PM CrossFit

For time
120 Pull-ups
120 Ring Dips

15 or 17:45...?

Way harder than 30 Muscle-ups. Kipping or otherwise.

Monday, August 31, 2009

August 31, 2009

AM Strength
Bench Press: 205# x 5 x 5

PM
Swim: 1/2 mile, lake padden
Run: 1.5 mile barefoot (no vibrums)
Run: 2 mile (8 x 400m) 14:52

August 30, 2009 - Rest

August 29, 2009 - Rest

August 28, 2009

PM Strength

Press: 115# x 5 x 5
Bench Row: 135 - 180# x 4 x 4

August 27, 2009 - Rest


Wednesday, August 26, 2009

August 26, 2009

AM Swim
About 600m in various intervals, crawl & breast stroke.

PM CrossFit
7 Rounds of:
5 Muscle-ups
200m Run
15:48

August 25, 2009

PM CrossFit

5 min work 1 min rest x 3 of alternating Sit-ups and Push-ups on the minute:
ex: Sit-ups, Push-ups, Sit-ups, Push-ups, Sit-ups, rest

Sit-ups: 199 (average per min: 25)
Push-ups: 189 (average per min: 27)

August 24, 2009



Hike - Twin Lakes/Winchester
6mi - 3000" elev. gain

Sunday, August 23, 2009

August 23, 2009

PM Strength

Bench Press: 200# x 5 x 5
+ Random stuff
+ Swimming

August 22, 2009

AM CrossFit

8 rounds with rest (team)
8 x 25# DB Front Squat
8 x 25# Push-up Renegade Row
2 x 35m Single-arm OH & Single-arm Farmer walk

Friday, August 21, 2009

August 21, 2009

AM CrossFit

For as long as possible do:
1 pull-up the first minute,
2 the second,
3 the third and so on.

17 minutes (153 Pull-ups)

August 20, 2009 - Rest

August 19, 2009

AM Swim
200m
150m
3 x 50m all out on the 2 min.

PM CrossFit
21, 18, 15, 12, 9, 6, 3 reps of:
OHS 35# (form foccus)
Ring Push-ups

9:05

August 18, 2009

PM CrossFit

10 Rounds of:
3 Muscle-ups
9 GHD Back Extensions

9:45

August 17, 2009

PM CrossFit

10 Rounds of:
6 Toes to Bar
12 Pull-ups
200m Run

19:58

Note: was an AMRAP in 20. Last time 10 rounds (with K2E not T2B) took 20:38.

Sunday, August 16, 2009

August 16, 2009

PM Strength

Bench Press: 195# x 5 x 5
Pull-ups: 50# x 5 x 4, 75# 5 x 1

Saturday, August 15, 2009

August 15, 2009

PM Road Bike

6.9 mile Traffic/Hill Ride (Alabana, Barkley)
30 min.

Top Speed: 48+ mph
Bottom Speed: 4.5 mph

August 14, 2009 - Rest

August 13, 2009

AM Strength

Squat: 235# x 5 x 3
Press: 116.5# x 5 x 5

Wednesday, August 12, 2009

August 12, 2009

PM CrossFit

Weighted Pull-ups: 45# x 5 x 5

WOD
With a continuously running clock, run the below distances with 2:00 rest between efforts:
200m, 400m, 800m, 400m, 200m (hill runs)
15:57

Note: First 200 was 0:35 last was 0:37

August 11, 2009 - Rest

Monday, August 10, 2009

August 10, 2009

PM Strength

Squat: 225# x 5 x 5
Bench Press: 190# x 5 x 5
Deadlift: 225# x 5 x 3

then 400m swim (6-7 min)

August 9, 2009 - Rest

Saturday, August 8, 2009

August 8, 2009

AM CrossFit

For time (sets and order are up to you):
100 "Atomic Push-Ups"
100 Pull-ups
100 Sit-ups

15:02

Note: Atomic push-ups are done with feet in rings about 1' off the floor and the knees are brought to chest then extended before each push-up. 
I used a ordered rotation from each movement with the sets as follows: 25, 15, 10, 10, 10, 10, 20.

August 7, 2009

AM Strength:

Squat: 200# x 5 x 3
Press: 115# x 5 x 5
Clean: x

PM: Shoveling 12,000# of dirt

August 6, 2009 - Rest

August 5, 2009

AM CrossFit

7 Rounds:
10 OHS 55#
10 Pull-ups
20 DU
15:00

August 4, 2009

AM CrossFit

6 Rounds:
8 Ring Dips
16 Sit-ups
24 Step-ups, 24"
200m run
18:36

PM 1/2 mile swim: 15:05

August 3, 2009

AM Strength:

Squat
: 185# x 5 x 5
Bench Press: 185# x 5 x 5
Deadlift: 185# x 5 x 3

August 2, 2009 - Rest

August 1, 2009 - 1/2 Mile Swim

Friday, July 31, 2009

July 31, 2009

Dirt Slinging.

Moving the remainder of the 46,000 lbs of dirt by hand on the Fairhaven property.

Thursday, July 30, 2009

July 30, 2009

PM CrossFit
7 Rounds:
7 Ring Rows (elevated feet)
14 Push-ups
21 35# OH Squat
300m Row
24:15

July 29, 2009 - Swim

July 28, 2009 - Rest

July 27, 2009

PM CrossFit
1 Round FGB
PP: 40
BJ: 30
WB: 13
SBHP: 15
Row: 18

July 26, 2009 - Barbell Cert -Dead, PowerClean

July 25, 2009 - Barbell Cert -Squat, Press, Bench

July 24, 2009 - Swim

July 23, 2009 - Rest

July 22, 2009 - Swim

Tuesday, July 21, 2009

July 21, 2009

PM CrossFit
1 Muscle-up Every min on the min for 20 min.

Note: Planned on doing this for 30 minutes but had hand rips on the 20th rep and stopped. All reps were strict. No kipping.

Monday, July 20, 2009

July 20, 2009

Am Swim

PM Isometric Ladders
Ladder 1)
15 Second Hand Stand
15 Second Hang From Bar
15 Second Rest
30 Hand Stand
30 Hang
30 Rest
45 Hand Stand
45 Hang
45 Rest
60 Hand Stand
60 Hang
60 Rest
45 Hand Stand
45 Hang
45 Rest
30 Hand Stand
30 Hang
30 Rest
15 Hand Stand
15 Hang


Ladder 2)
30 Second PVC Over Head Squat Hold (in bottom)
30 Second Rest
60 OHS Hold
60
90 OHS Hold
90
120 OHS Hold
120
90 OHS Hold
90
60 OHS Hold
60
30 OHS Hold


July 19, 2009 - Rest

July 18, 2009 - Swim

July 17, 2009

Back Squat
3 x 45,  95, 135, 185, 215, 275...
1 x 295 then Back Problem!

PM Swim

July 16, 2009 - REST!

Wednesday, July 15, 2009

July 15, 2009

AM Swim

PM CrossFit

Filthy Fifty:
50 Box Jumps 24"
50 Jumping Pull-ups
50 Kb Swings 35#
50 Lunges
50 Knees to Elbows
50 Push Press 45
50 Back Extensions
50 Wall Ball 20#
50 Burpees
50 Double Unders

28:16

Tuesday, July 14, 2009

July 14, 2009

PM CrossFit

"Nicole"
AMRAP
400m Run
Max Pull-ups
6 (37, 20, 16, 18, 15, 15) 121

July 13, 2009

PM CrossFit

Front Squat: 5 x 3
95, 135, 155, ran out of time...

5 rounds of:
15 DB Push Press, 35#
25 Sit-ups
35 Squats
11:01

July 12, 2009 - Galbraith

July 11, 2009 - Rest - CF Games Junkie!

July 10, 2009

Move 20,000 lbs of dirt for time...

Virtual shoveling my ass! http://media.crossfit.com/cf-video/virtual-shoveling.wmv

Moved 14 yards of dirt and bit into the next 14 yard pile.
Used my "Spring loaded" Yew wood Franen-shovel to launch dirt from pile one up to 20'. That thing kicks ass... Mine.

Then swam across Padden: 14:26

July 9, 2009 - Rest

July 8, 2009

Um Er CrossFit?

Tuesday, July 7, 2009

July 7, 2009

Am CrossFit

21,18,15,12,9 of
95# Thrusters
Ring Dips

20:15

PM Swim
Padden (1/2 mile) - 14:12

Monday, July 6, 2009

July 6, 2009

PM CrossFit

5 Rounds
20 Burpees
12 Body Rows

8:41

July 5, 2009 - Rest

July 4, 2009

Am Strength (Urban CrossFit / Seattle)

Snatch - Form
Clean - Form
Squat - Form

July 3, 2009

PM CrossFit (Urban CrossFit / Seattle)

400m Row
40 Single Arm Overhead Squats @ 35/25lbs
40 Double Unders
300m Row
30 SA Overhead Squats
30 Double Undres
200m Row
20 SA Overhead Squats
20 Double Unders
100m Row
10 SA Overhead Squats
10 Double Unders


16:30

Sunday, July 5, 2009

July 2, 2009 - Rest

Wednesday, July 1, 2009

Tuesday, June 30, 2009

June 30, 2009

PM CrossFit

2 Rounds of "Kelly"
400m run
30 x 24" Box Jump
30 x 20# Wall Ball

13:??

TRAIN SMART, DUMMY! I should have taken a rest day today cause I felt horrible. Must take 2 mandatory Rest Days! With any luck I will learn from this.

Monday, June 29, 2009

June 29, 2009

PM CrossFit

6 rounds:
10 HP Clean @ 95#
10 Push Press @ 95#
10 Double unders

14:32...?

June 28, 2009 - Galbraith

Sunday, June 28, 2009

June 27, 2009 - Padden Triathlon


Lake Padden Triathlon

400m Lake Swim
10 mile Bike Ride
2.6 mile Run

1:03:35 
8th Place (of about 300)

Longest bike and run of the year! and second time doing a 400m swim this year!

Sw: 6:49 (6:37.7 - 2008)
T1: 1:10 (1:19.0 - 2008)
Bi: 35:08 (35:32.6 - 2008)
T2: 0:39 (0:45.8 - 2008)
Ru: 19:52 (20:42.7 - 2008)
Total: 1:03:35 (1:04:57.7 - 2008 (15th))


Friday, June 26, 2009

June 26, 2009 - Padden Swim & Run


June 25, 2009 - Rest

June 24, 2009

PM CrossFit

100' Walking lunge
21 Push-ups
21 Ring Dips
100' Walking lunge
18 Push-ups
18 Ring Dips
100' Walking lunge
15 Push-ups
15 Ring Dips
100' Walking lunge
12 Push-ups
12 Ring Dips
100' Walking lunge
9 Push-ups
9 Ring Dips
100' Walking lunge
6 Push-ups
6 Ring Dips

14:30

Tuesday, June 23, 2009

June 23, 2009 - Padden Swim

June 22, 2009

PM CrossFit

5 Rounds of:
300m Row
20 GHD Sit-ups
10 Pull-up

14:44

http://www.crossfit.com/cf-affiliates/foundationcf_b.jpg

June 21, 2009 - Rest

June 20, 2009 - Rest

June 19, 2009

AM CrossFit

AMRAP in 12 min.
20 GHD Sit-ups
10 x 18" Full Squat Box Jumps

5 and 20 Sit-ups

June 18, 2009 - Rest

June 17, 2009

AM CrossFit

3 Rounds
15 Dumbell Cleans
20 Pull-ups

9:00

June 16, 2009 - Rest

June 15, 2009

AM CrossFit

10 rounds:
6 Knees to Toes
12 Pull-ups
200m Run

20:38

June 14, 2009 - Rest


Sunday, June 14, 2009

June 13, 2009 - Rest

June 12, 2009

AM CrossFit - Urban (Seattle)
Back Squat Work: 5 x 3: 110 kgs
Press Work
Power Clean Work

Last day of Urban push-up challenge... decided i'd better start. 
So I did 1275 Push-ups that day.

June 11, 2009

PM CrossFit - Urban (Seattle)
Power Clean 2-2-2-2-2-2-2
70kgs

3 person circut (one person at each station rotating) my specs:
Row 200m: 43.4 seconds
Burpees: 19
Rest
Row 200m: 47 seconds
Burpees: 20
Rest
Overall rate for team was 3 Seconds per burpees.

Wednesday, June 10, 2009

June 10, 2009

AM Swim
400m (16 laps)
6:18
Same time as last PR

June 09, 2009

Am CrossFit
10 Rounds for time of:
10 KB Swings 24kg
10 KB Press 12kg (started w/ 16kg)
10 Ring Push-up

21:00

Monday, June 8, 2009

June 08, 2009

Am Swim
4 x 100s on the 2 min
1:21
1:30
1:32
1:31

PM CrossFit
20 rep max Back Squat
185#
next week will do 195#
then

"Michael"
3 rnds of:
860m run
50 back extensions
50 Sit-ups
23:37

Sunday, June 7, 2009

June 07, 2009 - Galbraith

June 06, 2009

Am CrossFit

Group Workout 3 person teams
Rotate once runner comes in.

5 rounds of
Knees to elbows
Wall Ball
200m run
42
36
32
32
31

about 17 min

Friday, June 5, 2009

June 5, 2009

AM CrossFit

"Barbara"
5 rounds (with 3 min rest btwn rnds) of:
20 pull-ups
30 push-ups
40 sit-ups
50 squats

3:20
4:14
4:36
4:40
4:49

21:39 (33:39)

First round unbroken. Sit-ups were huge weakness in rnds 2-5. Pull-ups were cake. Should have pushed the pace on squats.

Thursday, June 4, 2009

June 04, 2009

PM CrossFit
AMRAP in 20 min of:
10 Ring Rows
20 24" Box Jumps
50m alternating (@25m) hang and OH 1 pood (35lbs) KB carry (like super squat)

7 + 10 rows, 15 box

Wednesday, June 3, 2009

June 03, 2009 - Rest

Tuesday, June 2, 2009

June 2, 2009

AM Swim
3-2-1 50s on min with 1 min rest btwn sets.

PM CrossFit
Deadlift 2x7 @ 350#

4 rounds of 
400m run
50 squats
12:44

Monday, June 1, 2009

June 1, 2009

PM CrossFit

Strenght: SDHP 4 x 8

Running workout
8 x 200m with 1 min rest btwn runs
13:12

+ Core stuff

The CFX 200m is rough!

May 31, 2009 - Galbraith Mtn.

May 30, 2009

AM CrossFit
Partner workout (only one person working at a time)
7 rounds:
7 Burpees
7 Box Jump (24")
7 DB Cleans, 35#
14: or 16:??

This workout was great - very high intensity!