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

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

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

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

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

October 01, 2009

AM CrossFit

4 rounds:

400m Run

50 Squats

11:11

September 30, 2009

AM Swim

6 x 100m 1:1 @ 1:30 pace ± 0.02

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

September 24, 2009

AM CrossFit

9r:

9 Wall Ball 20#

9 Atomic Push-ups

9 GHD Back Extensions

10:57

September 23, 2009 - Rest

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.

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

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.

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

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.

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.

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

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

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

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.

August 16, 2009

PM Strength

Bench Press: 195# x 5 x 5

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

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

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

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

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

July 31, 2009

Dirt Slinging.

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

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

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.

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!

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

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?

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

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

July 2, 2009 - Rest

July 1, 2009 - Padden Swim: 14:30

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.

June 29, 2009

PM CrossFit

6 rounds:

10 HP Clean @ 95#

10 Push Press @ 95#

10 Double unders

14:32...?

June 28, 2009 - Galbraith

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))

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

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

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.

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

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

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

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.

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

June 03, 2009 - Rest

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

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!