tag:blogger.com,1999:blog-68351849143857169752024-03-05T13:10:30.228-08:00Free Range CrossfitTravis Janeway's Crossfit BlogUnknownnoreply@blogger.comBlogger289125tag:blogger.com,1999:blog-6835184914385716975.post-86228167106498341182011-05-26T20:55:00.000-07:002011-05-26T20:59:27.813-07:00110526 - Fitness Fanatics "Fit Test"<span class="Apple-style-span" style="font-family:verdana;"><b>2 min max reps:</b></span><div><span class="Apple-style-span" style="font-family:verdana;">Bench Jumps: 55?</span></div><div><span class="Apple-style-span" style="font-family:verdana;">Squats: 123</span></div><div><span class="Apple-style-span" style="font-family:verdana;">Push-ups: 77</span></div><div><span class="Apple-style-span" style="font-family:verdana;">Slams (30#): 28</span></div><div><span class="Apple-style-span" style="font-family:verdana;">Burpees: 35</span></div><div><span class="Apple-style-span" style="font-family:verdana;"><b>Maxes:</b></span></div><div><span class="Apple-style-span" style="font-family:verdana;">Broad Jumps: 91", <b>96"</b></span></div><div><span class="Apple-style-span" style="font-family:verdana;">Max Pull-ups (Chin grip/no kip): <b>23</b></span></div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6835184914385716975.post-39500524433192362662010-10-18T20:24:00.000-07:002010-10-18T20:35:26.839-07:00October 18, 2010<span class="Apple-style-span" style="font-family:verdana;"><b><span class="Apple-style-span" style="color:#FFCC00;">101017</span></b> - Parallette L-Sit, tuck to shoulder stand(s)</span><div><span class="Apple-style-span" style="font-family:verdana;"><i>Note: Very sore traps and lats next day.</i><br /></span><div><span class="Apple-style-span" style="font-family:verdana;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana;"><b><span class="Apple-style-span" style="color:#FFCC00;">101018</span> - Press</b></span></div><div><span class="Apple-style-span" style="font-family:verdana;">115# x 5 x 8 (Sets 9 & 10 fell to SH!T)</span></div></div><div><span class="Apple-style-span" style="font-family:verdana;">Note: Sore adductor longus? pectineus? rectus abdominus? - Rest/no squat</span></div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6835184914385716975.post-34697133732818241222010-10-14T19:02:00.000-07:002010-10-14T19:14:37.070-07:00October 14, 2010<div><span class="Apple-style-span" style="font-family:verdana;"><b><span class="Apple-style-span" style="color:#FFCC00;">101011</span></b></span></div><div><span class="Apple-style-span" style="font-family:verdana;">Warm up?</span></div><div><span class="Apple-style-span" style="font-family:verdana;"><b>3 rounds of</b></span></div><div><span class="Apple-style-span" style="font-family:verdana;"><b>400m run</b></span></div><div><span class="Apple-style-span" style="font-family:verdana;"><b>40ish squats</b></span></div><div><span class="Apple-style-span" style="font-family:verdana;"><b>15 Swings (53#, amer.)</b></span></div><div><span class="Apple-style-span" style="font-family:verdana;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana;"><b>Squat (box) x 3</b></span></div><div><span class="Apple-style-span" style="font-family:verdana;">135, 185, 215, 245, 255, 275</span></div><div><span class="Apple-style-span" style="font-family:verdana;"><b>Press x 3</b></span></div><div><span class="Apple-style-span" style="font-family:verdana;">45, 95, 115, 120, 125, 130</span></div><div><span class="Apple-style-span" style="font-family:verdana;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana;">Handstand Hold: 0:50 (wall)</span></div><div><span class="Apple-style-span" style="font-family:verdana;"><br /></span></div><div><div><span class="Apple-style-span" style="font-family:verdana;"><b><span class="Apple-style-span" style="color:#FFCC00;">101012</span></b></span></div><div><span class="Apple-style-span" style="font-family:verdana;"><b>Ring Support Holds</b> (alt 10 forward rolls)</span></div><div><span class="Apple-style-span" style="font-family:verdana;">0:45, 0:50, 0:45, 0:40</span></div><div><span class="Apple-style-span" style="font-family:verdana;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana;"><b>10 rounds of:</b></span></div><div><span class="Apple-style-span" style="font-family:verdana;"><b>5 Handstand Attempts</b></span></div><div><span class="Apple-style-span" style="font-family:verdana;"><b>2 Muscle-ups (non kipping but not quite strict)</b></span></div><div><span class="Apple-style-span" style="font-family:verdana;"><b>5 Handstand Attempts</b></span></div><div><span class="Apple-style-span" style="font-family:verdana;"><b>10 Planche Push-ups</b></span></div><div><span class="Apple-style-span" style="font-family:verdana;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana;">about a half an hour</span></div><div><span class="Apple-style-span" style="font-family:verdana;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana;">10 x 30# med ball TGUs</span></div></div><div><span class="Apple-style-span" style="font-family:verdana;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana;"><b><span class="Apple-style-span" style="color:#FFCC00;">101014</span></b></span></div><div><span class="Apple-style-span" style="font-family:verdana;"><b>Dynamic Press</b> @ 75# x 3 x 9</span></div><div><span class="Apple-style-span" style="font-family:verdana;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana;">WOD</span></div><div><span class="Apple-style-span" style="font-family:verdana;"><b>100 sets </b></span><span class="Apple-style-span" style="font-family: verdana; "><b>of </b></span><span class="Apple-style-span" style="font-family: verdana; "><b>(with a 20 kg Kettlebell):</b></span></div><div><span class="Apple-style-span" style="font-family:verdana;"><b>H2H Swing (360° underhand)</b></span></div><div><span class="Apple-style-span" style="font-family:verdana;"><b>Clean</b></span></div><div><span class="Apple-style-span" style="font-family:verdana;"><b>Thruster</b></span></div><div><span class="Apple-style-span" style="font-family:verdana;"><b><br /></b></span></div><div><span class="Apple-style-span" style="font-family:verdana;"><b><span class="Apple-style-span" style="color:#FF0000;">12:57</span></b> (at least 5 min faster than last time)</span></div><div><span class="Apple-style-span" style="font-family:verdana;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana;"><b>Ring Support holds</b> w/ 1 min rest</span></div><div><span class="Apple-style-span" style="font-family:verdana;"><span class="Apple-style-span" style="color:#FF0000;">1:00</span>, 0:30, 0:25, 0:30, 0:20, 0:15</span></div><div><span class="Apple-style-span" style="font-family:verdana;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana;">10 Min. of handstand and forward roll practice</span></div><div><span class="Apple-style-span" style="font-family:verdana;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana;"><b>100 Sit-ups</b>: <span class="Apple-style-span" style="color:#FF0000;">3:40</span> (unanchored, no swing)</span></div><div><span class="Apple-style-span" style="font-family:verdana;"><br /></span></div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6835184914385716975.post-89782098005243877812010-10-07T18:51:00.000-07:002010-10-07T18:56:04.401-07:00October 07, 2010<span class="Apple-style-span" style="font-family:verdana;">101006 = Rest</span><div><span class="Apple-style-span" style="font-family: verdana; ">101007 = MetCon</span></div><div><span class="Apple-style-span" style="font-family:verdana;"><b><span class="Apple-style-span" style="font-weight: normal; "><b><span class="Apple-style-span" style="font-weight: normal; "><br /></span></b></span></b></span></div><div><span class="Apple-style-span" style="font-family:verdana;"><b><span class="Apple-style-span" style="font-weight: normal; "><b><span class="Apple-style-span" style="font-weight: normal; ">Very tight calves, and upper leg region in general.</span></b></span></b></span></div><div><span class="Apple-style-span" style="font-family:verdana;"><b><span class="Apple-style-span" style="font-weight: normal; "><b><span class="Apple-style-span" style="font-weight: normal; "></span></b></span>30-40 min of mobility</b></span></div><div><span class="Apple-style-span" style="font-family:verdana;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana;"><b>30-20-10</b></span></div><div><span class="Apple-style-span" style="font-family:verdana;"><b>Ice Cream Makers</b></span></div><div><span class="Apple-style-span" style="font-family:verdana;"><b>115# Squat Cleans</b></span></div><div><span class="Apple-style-span" style="font-family:verdana;"><b><span class="Apple-style-span" style="color:#FF0000;">18-19 min</span></b></span></div><div><span class="Apple-style-span" style="font-family:verdana;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana;">No gas on the Cleans... Issues...</span></div><div><span class="Apple-style-span" style="font-family:verdana;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana;"><b>Support holds on the rings.</b></span></div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6835184914385716975.post-32389375311388601892010-10-05T22:03:00.000-07:002010-10-05T22:17:53.485-07:00October 05, 2010<span class="Apple-style-span" style="font-family:verdana;"><b><span class="Apple-style-span" style="color:#FFCC00;"><div><span class="Apple-style-span" style="font-family:verdana;"><b><span class="Apple-style-span" style="color:#FFCC00;"><span class="Apple-style-span" style="color: rgb(204, 204, 204); font-weight: normal; font-size: 13px; line-height: 20px; "><b><span class="Apple-style-span" style="color: rgb(255, 204, 0); ">4 months to 'Free' HSPU</span></b>: Official training day 2!</span></span></b></span></div><div><span class="Apple-style-span" style="font-family:verdana;"><b><span class="Apple-style-span" style="color:#FFCC00;"><br /></span></b></span></div>AM</span></b></span><div><span class="Apple-style-span" style="font-family:verdana;"><b>Gymnastics: Handstand Practice</b></span></div><div><span class="Apple-style-span" style="font-family:verdana;">After warm-up</span></div><div><span class="Apple-style-span" style="font-family:verdana;"><b>30 minutes of handstand attempts</b> (</span><span class="Apple-style-span" style=" ;font-family:verdana;">freestanding</span><span class="Apple-style-span" style=" ;font-family:verdana;">) in sets of 3. </span></div><div><span class="Apple-style-span" style="font-family:verdana;">Per each 3 attempts:</span></div><div><span class="Apple-style-span" style="font-family:verdana;">-if I came out 2 or more times in a forward roll, i did 1 strict <b>muscle-up</b></span></div><div><span class="Apple-style-span" style="font-family:verdana;">-if I came out 2 or more times landing back on my feet, i did 5 hollow Planche type <b>push-ups</b></span></div><div><span class="Apple-style-span" style="font-family:verdana;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana;"><b>Then 100 sit-ups</b></span></div><div><span class="Apple-style-span" style="font-family:verdana;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana;"><b><span class="Apple-style-span" style="color:#FFCC00;">PM</span></b></span></div><div><span class="Apple-style-span" style="font-family:verdana;"><b>4 x 400m run</b></span></div><div><span class="Apple-style-span" style=" ;font-family:verdana;">1:18</span></div><div><span class="Apple-style-span" style="font-family:verdana;">1:07</span></div><div><span class="Apple-style-span" style="font-family:verdana;">1:11</span></div><div><span class="Apple-style-span" style="font-family:verdana;">1:15</span></div><div><span class="Apple-style-span" style="font-family:verdana;"><span class="Apple-style-span" style=" ;font-family:Georgia, serif;"><div><span class="Apple-style-span" style="font-family:verdana;"><b>total: <span class="Apple-style-span" style="color:#FFCC00;">4:51</span></b></span></div><div><span class="Apple-style-span" style="font-family:verdana;"><b><span class="Apple-style-span" style="color:#FFCC00;"><br /></span></b></span></div></span></span></div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6835184914385716975.post-31196007090208767852010-10-04T20:14:00.000-07:002010-10-04T20:18:38.547-07:00October 04, 2010<span class="Apple-style-span" style="font-family:verdana;"><b><span class="Apple-style-span" style="color:#FFCC00;">4 months to 'Free' HSPU</span></b>: Official training day 1!</span><div><span class="Apple-style-span" style="font-family:verdana;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana;"><b>Squat (Box) <span class="Apple-style-span" style="color:#FF0000;">300#</span></b> x 5 x 3</span></div><div><span class="Apple-style-span" style="font-family:verdana;"><b>Press <span class="Apple-style-span" style="color:#FF0000;">115#</span></b> x 5 x 3, 115# x 4 x 2</span></div><div><span class="Apple-style-span" style="font-family:verdana;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana;">Swim 10 min (varied)</span></div><div><span class="Apple-style-span" style="font-family:verdana;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana;">BW: 190#</span></div><div><span class="Apple-style-span" style="font-family:verdana;">First training day since cold. Very light headed during warm-up squats.</span></div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6835184914385716975.post-88866398130258447802010-09-27T19:51:00.000-07:002010-10-04T20:19:33.178-07:00September 27, 2010<span class="Apple-style-span" style="font-family:verdana;">10 min Headstand Balance and press out / kip + DFD Push-ups</span><div><span class="Apple-style-span" style="font-family:verdana;">40 min Forward Roll and Handstand Training</span></div><div><span class="Apple-style-span" style="font-family:verdana;">50 (10-5-5-5-5-5-3-3-3-3-3) Hollow Planche Push-ups </span></div><div><span class="Apple-style-span" style="font-family:verdana;">100 Sit-ups (slow no arm swing)</span></div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6835184914385716975.post-62005827472585285452010-09-23T18:26:00.002-07:002010-09-23T18:29:28.101-07:00September 23, 2010<span class="Apple-style-span" style="font-size: 15px; border-collapse: collapse; "><span class="Apple-style-span" style="font-family:verdana;"><b><span class="Apple-style-span" style="color:#FFCC33;">"Karenannie"</span><br />50-40-30-20-10<br />Wall Ball<br />Sit-ups<br />Double-unders</b></span></span><div><span class="Apple-style-span" style="font-size: 15px; border-collapse: collapse; "><span class="Apple-style-span" style="font-family:verdana;"><br /></span></span></div><div><span class="Apple-style-span" style="font-size: 15px; border-collapse: collapse; "><span class="Apple-style-span" style="font-family:verdana;"><span class="Apple-style-span" style="color:#FF0000;">18:10</span></span></span></div><div><span class="Apple-style-span" style="font-size: 15px; border-collapse: collapse; "><span class="Apple-style-span" style="font-family:verdana;"><br /></span></span></div><div><span class="Apple-style-span" style="font-size: 15px; border-collapse: collapse; "><span class="Apple-style-span" style="font-family:verdana;">Note: Should have been a 15min WOD for me based on past WOD times. Felt like A$$ all week. Wall balls and DU in Rain. Ball was slippery. Sit-ups under cover... sort of. Windy.</span></span></div><div><span class="Apple-style-span" style="font-size: 15px; border-collapse: collapse; "><span class="Apple-style-span" style="font-family:verdana;"><br /></span></span></div><div><span class="Apple-style-span" style="font-size: 15px; border-collapse: collapse; "><span class="Apple-style-span" style="font-family:verdana;"><b>REALY GOOD WOD!</b></span></span></div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6835184914385716975.post-4064990938447592012010-09-23T18:26:00.001-07:002010-09-23T18:26:48.902-07:00September 22, 2010<span class="Apple-style-span" style="font-family: 'Lucida Grande'; font-size: 15px; border-collapse: collapse; "><b>Handstand & Forward Roll Training</b></span>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6835184914385716975.post-58089235944700977372010-09-23T18:24:00.000-07:002010-09-23T18:26:24.565-07:00September 21, 2010<span class="Apple-style-span" style="font-family:verdana;"><b>AM</b></span><div><span class="Apple-style-span" style="font-family: 'Lucida Grande'; font-size: 15px; border-collapse: collapse; "><span class="Apple-style-span" style="font-family:verdana;"><b>5 Rounds of<br />100m Swim<br />20 V-ups<br />20 Push-ups</b><br />± 15min<br /><br /><b>PM</b><br /><b>Squat <span class="Apple-style-span" style="color:#FF0000;">350#</span></b> x 5 x 3<br /><b>Pull-ups:</b><br />Wide Grip C2B 5 x 4 (no kip)<br />Kipping to Support 5 x 3 (Bar)<br />L-Pull C2B 5 x 4</span><br /></span></div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6835184914385716975.post-79493784241888675182010-09-07T19:00:00.000-07:002010-09-07T19:07:35.535-07:00September 07, 2010<span class="Apple-style-span" style="font-family:verdana;"><b>AM</b></span><div><span class="Apple-style-span" style="font-family:verdana;"><b>Deadlift <span class="Apple-style-span" style="color:#FF0000;">380# </span>x 3</b></span></div><div><span class="Apple-style-span" style="font-family:verdana;"><b>Press <span class="Apple-style-span" style="color:#FF0000;">135 </span>x 3</b></span></div><div><span class="Apple-style-span" style="font-family:verdana;"><b><br /></b></span></div><div><span class="Apple-style-span" style="font-family:verdana;"><b>PM </b></span></div><div><span class="Apple-style-span" style="font-family:verdana;"><b>"Christine" </b>"sort of"</span></div><div><span class="Apple-style-span" style="font-family:verdana;"><b>3 Rounds of:</b></span></div><div><span class="Apple-style-span" style="font-family:verdana;"><b>500m row</b></span></div><div><span class="Apple-style-span" style="font-family:verdana;"><b>12 Dealift, BW (190#)</b></span></div><div><span class="Apple-style-span" style="font-family:verdana;"><b>21 Box Jump, 20"</b></span></div><div><span class="Apple-style-span" style="font-family:verdana;"><b><br /></b></span></div><div><span class="Apple-style-span" style="font-family:verdana;"><b><span class="Apple-style-span" style="color:#FF0000;">10:30*</span></b></span></div><div><span class="Apple-style-span" style="font-family:verdana;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana;">There were 9 of us and 5 rowers and it became a clustermuck.</span></div><div><span class="Apple-style-span" style="font-family:verdana;">After round 2, I had a <b>*1:10 rest</b> waiting for a rower. </span></div><div><span class="Apple-style-span" style="font-family:verdana;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana;">I decided to do 2 more rounds interval style with a couple minutes rest between after round 3. Didn't time efforts just went all out.</span></div><div><span class="Apple-style-span" style="font-family:verdana;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana;">Good workout. Gonna have to hit this one on my lonesome to get an official time.</span></div><div><br /></div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6835184914385716975.post-28670992320787548522010-08-25T13:30:00.000-07:002010-08-25T13:32:15.829-07:00August 25, 2010<span class="Apple-style-span" style="font-family:verdana;"><b>"Fight Gone Bad"</b></span><div><span class="Apple-style-span" style="font-family:verdana;"><br /></span></div><div><div><span class="Apple-style-span" style="font-family:verdana;">Three rounds of:</span></div><div><span class="Apple-style-span" style="font-family:verdana;">Wall-ball, 20 pound ball, 10 ft target (Reps)</span></div><div><span class="Apple-style-span" style="font-family:verdana;">Sumo deadlift high-pull, 75 pounds (Reps)</span></div><div><span class="Apple-style-span" style="font-family:verdana;">Box Jump, 20" box (Reps)</span></div><div><span class="Apple-style-span" style="font-family:verdana;">Push-press, 75 pounds (Reps)</span></div><div><span class="Apple-style-span" style="font-family:verdana;">Row (Calories)</span></div><div><span class="Apple-style-span" style="font-family:verdana;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana;">In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.</span></div></div><div><span class="Apple-style-span" style="font-family:verdana;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana;"><b><span class="Apple-style-span" style="color:#FF0000;">322</span></b></span></div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6835184914385716975.post-46610258331164357802010-08-23T21:44:00.000-07:002010-08-23T21:47:18.327-07:00August 23, 2010 - Cindy +<span class="Apple-style-span" style="font-family:verdana;">12:00pm</span><div><span class="Apple-style-span" style="font-family:verdana;"><b>Clean: 80 kg</b> x 1 x 12</span></div><div><span class="Apple-style-span" style="font-family:verdana;"><b>Squat: 162 kg</b> x 5 x 3</span></div><div><span class="Apple-style-span" style="font-family:verdana;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana;">6:30pm</span></div><div><span class="Apple-style-span" style="font-family:verdana;"><b>"Cindy"</b>: <b><span class="Apple-style-span" style="color:#FF0000;">25</span></b> rnds</span></div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6835184914385716975.post-64988766327572292572010-08-14T12:53:00.000-07:002010-08-14T12:58:15.945-07:00August 14, 2010<span class="Apple-style-span" style="font-family:verdana;"><span class="Apple-style-span" style="color:#FF0000;"><b>355#</b></span> Back <b>Squat</b> x 5 x 3</span><div><span class="Apple-style-span" style="font-family:verdana;"><b><span class="Apple-style-span" style="color:#FF0000;">50#</span></b> Wide Grip <b>Pull-ups</b> (strict) x 5 x 3</span></div><div><span class="Apple-style-span" style="font-family:verdana;">L-Bar <b>Dips</b> x 10 x 3</span></div><div><span class="Apple-style-span" style="font-family:verdana;">Front bar <b>Levers</b> (lowering from inversion) x 3</span></div><div><span class="Apple-style-span" style="font-family:verdana;">Swim cool down</span></div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6835184914385716975.post-75682035827979519182010-06-27T18:05:00.000-07:002010-06-27T18:16:43.688-07:00June 26, 2010 - Padden Triathlon<span class="Apple-style-span" style="color:#FFCC00;"><b><span class="Apple-style-span" style="font-family:verdana;">Lake Padden Triathlon</span></b></span><div><span class="Apple-style-span" style="font-family:verdana;"><br /></span></div><div><div><b><span class="Apple-style-span" style="font-family:verdana;">400m Lake Swim</span></b></div><div><b><span class="Apple-style-span" style="font-family:verdana;">10 mile Bike Ride</span></b></div><div><b><span class="Apple-style-span" style="font-family:verdana;">2.6 mile Run</span></b></div></div><div><span class="Apple-style-span" style="font-family:verdana;"><br /></span></div><div><b><span class="Apple-style-span" style="color:#FF0000;"><span class="Apple-style-span" style="font-family:verdana;">1:02:44</span></span></b></div><div><span class="Apple-style-span" style="font-family:verdana;"><b><span class="Apple-style-span" style="color:#FF0000;">7th</span></b> <b>Place</b> (8th - 2009, 15th - 2008)</span></div><div><span class="Apple-style-span" style="font-family:verdana;"><br /></span></div><div><div><b><span class="Apple-style-span" style="font-family:verdana;">Sw: </span><span class="Apple-style-span" style="color:#FF0000;"><span class="Apple-style-span" style="font-family:verdana;">6:42</span></span></b><span class="Apple-style-span" style="font-family:verdana;"> (</span><b><span class="Apple-style-span" style="font-family:verdana;">6:49</span></b><span class="Apple-style-span" style="font-family:verdana;"> - 2009, </span><b><span class="Apple-style-span" style="font-family:verdana;">6:37.7</span></b><span class="Apple-style-span" style="font-family:verdana;"> - 2008)</span></div><div><b><span class="Apple-style-span" style="font-family:verdana;">T1: </span><span class="Apple-style-span" style="color:#FF0000;"><span class="Apple-style-span" style="font-family:verdana;">0:57</span></span></b><span class="Apple-style-span" style="font-family:verdana;"> (</span><b><span class="Apple-style-span" style="font-family:verdana;">1:10</span></b><span class="Apple-style-span" style="font-family:verdana;"> - 2009, </span><b><span class="Apple-style-span" style="font-family:verdana;">1:19</span></b><span class="Apple-style-span" style="font-family:verdana;">.0 - 2008)</span></div><div><b><span class="Apple-style-span" style="font-family:verdana;">Bi: </span><span class="Apple-style-span" style="color:#FF0000;"><span class="Apple-style-span" style="font-family:verdana;">34:27</span></span></b><span class="Apple-style-span" style="font-family:verdana;"> (</span><b><span class="Apple-style-span" style="font-family:verdana;">35:08</span></b><span class="Apple-style-span" style="font-family:verdana;"> - 2009, </span><b><span class="Apple-style-span" style="font-family:verdana;">35:32</span></b><span class="Apple-style-span" style="font-family:verdana;">.6 - 2008)</span></div><div><b><span class="Apple-style-span" style="font-family:verdana;">T2: </span><span class="Apple-style-span" style="color:#FF0000;"><span class="Apple-style-span" style="font-family:verdana;">0:35</span></span></b><span class="Apple-style-span" style="font-family:verdana;"> (</span><b><span class="Apple-style-span" style="font-family:verdana;">0:39</span></b><span class="Apple-style-span" style="font-family:verdana;"> - 2009, (</span><b><span class="Apple-style-span" style="font-family:verdana;">0:45</span></b><span class="Apple-style-span" style="font-family:verdana;">.8 - 2008)</span></div><div><b><span class="Apple-style-span" style="font-family:verdana;">Ru: </span><span class="Apple-style-span" style="color:#FF0000;"><span class="Apple-style-span" style="font-family:verdana;">20:05</span></span></b><span class="Apple-style-span" style="font-family:verdana;"> (</span><b><span class="Apple-style-span" style="font-family:verdana;">19:52</span></b><span class="Apple-style-span" style="font-family:verdana;"> - 2009, </span><b><span class="Apple-style-span" style="font-family:verdana;">20:42</span></b><span class="Apple-style-span" style="font-family:verdana;">.7 - 2008)</span></div><div><b><span class="Apple-style-span" style="font-family:verdana;">Total: </span><span class="Apple-style-span" style="color:#FF0000;"><span class="Apple-style-span" style="font-family:verdana;">1:02:44</span></span></b><span class="Apple-style-span" style="font-family:verdana;"> (</span><b><span class="Apple-style-span" style="font-family:verdana;">1:03:35</span></b><span class="Apple-style-span" style="font-family:verdana;"> - 2009, </span><b><span class="Apple-style-span" style="font-family:verdana;">1:04:57</span></b><span class="Apple-style-span" style="font-family:verdana;">.7</span><b><span class="Apple-style-span" style="font-family:verdana;"> </span></b><span class="Apple-style-span" style="font-family:verdana;">- 2008 (15th))</span></div></div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6835184914385716975.post-41823879178895594902010-03-04T18:00:00.000-08:002010-03-04T18:04:47.591-08:00March 04, 2010<span class="Apple-style-span" style="font-family:verdana;"><b><span class="Apple-style-span" style="color:#FFCC33;">AM</span></b></span><div><span class="Apple-style-span" style="font-family:verdana;">8 x 400m <b>run</b> with 90 seconds rest between efforts</span></div><div><span class="Apple-style-span" style="font-family:verdana;">Wearing a 20# weight vest</span></div><div><span class="Apple-style-span" style="font-family:verdana;"><span class="Apple-style-span" style="color:#FF0000;">24:17</span></span></div><div><span class="Apple-style-span" style="font-family:verdana;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana;">8 x 30/15 <b>Sit-ups</b></span></div><div><span class="Apple-style-span" style="font-family:verdana;"><span class="Apple-style-span" style="color:#FF0000;">146</span></span></div><div><span class="Apple-style-span" style="font-family:verdana;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana;"><b><span class="Apple-style-span" style="color:#FFCC00;">PM</span></b></span></div><div><span class="Apple-style-span" style="font-family:verdana;">Weighted Strict <b>Muscle-ups</b></span></div><div><span class="Apple-style-span" style="font-family:verdana;"><b>3 x</b> <span class="Apple-style-span" style="color:#FF0000;">7.5#, 12.5#, 15#, 18#, 20#</span></span></div><div><span class="Apple-style-span" style="font-family:verdana;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana;">8 x 30/15 <b>Hip Extensions</b></span></div><div><span class="Apple-style-span" style="font-family:verdana;"><span class="Apple-style-span" style="color:#FF0000;">191</span></span></div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6835184914385716975.post-90887364941567358712010-02-23T19:53:00.000-08:002010-02-23T19:56:27.092-08:00February 22, 2010<span class="Apple-style-span" style="font-family:verdana;"><b><div><span class="Apple-style-span" style="color:#FFCC00;">AM</span></div>Power Snatch</b> 1-1-1-1-1-1-1</span><div><span class="Apple-style-span" style="font-family:verdana;">150#</span></div><div><span class="Apple-style-span" style="font-family:verdana;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana;"><b>Bench Press</b> 5-5-5-5-5</span></div><div><span class="Apple-style-span" style="font-family:verdana;">205# x 5 x 2</span></div><div><span class="Apple-style-span" style="font-family:verdana;">210# x 5 x 3</span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><b>Swim 25m Sprints</b></span></div><div><br /><div><br /></div></div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6835184914385716975.post-33393595845175023262010-02-23T19:40:00.000-08:002010-02-23T19:43:54.577-08:00February 10, 2010<span class="Apple-style-span" style="font-family:verdana;"><b><span class="Apple-style-span" style="color:#FFCC33;">AM OH Squat</span></b></span><div><span class="Apple-style-span" style="font-family:verdana, serif;">5 x 45#</span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">5 x 95#</span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">5 x 135#</span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">3 x 185# PR</span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;">1 x 195# PR</span></div><div><span class="Apple-style-span" style="font-family:verdana;">1 x 205# PR</span></div><div><span class="Apple-style-span" style="font-family:verdana;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana;"><b><span class="Apple-style-span" style="color:#FFCC33;">PM 2K Row</span></b></span></div><div><span class="Apple-style-span" style="font-family:verdana;">7:18</span></div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6835184914385716975.post-11289908723378980692009-10-21T19:46:00.000-07:002009-10-21T19:54:04.359-07:00October 21, 2009<div><span class="Apple-style-span" style="font-family:verdana;"><b><span class="Apple-style-span" style="color:#FFCC00;">AM Swim</span></b></span></div><div><span class="Apple-style-span" style="font-family:verdana;">50m on min every min</span></div><div><span class="Apple-style-span" style="font-family:verdana;">4 on, 1 min rest</span></div><div><span class="Apple-style-span" style="font-family:verdana;">3 on, 1 min rest</span></div><div><span class="Apple-style-span" style="font-family:verdana;">2 on, 1 min rest</span></div><div><span class="Apple-style-span" style="font-family:verdana;">1 on</span></div><div><span class="Apple-style-span" style="font-family:verdana;">Best: 33 second / Worst: 46 second</span></div><div><span class="Apple-style-span" style="font-family:verdana;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana;"><b><span class="Apple-style-span" style="color:#FFCC00;">PM CrossFit</span></b></span></div><div><span class="Apple-style-span" style="font-family:verdana;">1 Muscle-up, Strict</span></div><div><span class="Apple-style-span" style="font-family:verdana;">30 Second OH Squat hold - below parallel w/ 35#</span></div><div><span class="Apple-style-span" style="font-family:verdana;">2 Muscle-up, Strict</span></div><div><span class="Apple-style-span" style="font-family:verdana;">60 Second OH Squat hold w/ 35#</span></div><div><span class="Apple-style-span" style="font-family:verdana;">3 Muscle-up, Strict</span></div><div><span class="Apple-style-span" style="font-family:verdana;">90 Second OH Squat hold w/ 35#</span></div><div><span class="Apple-style-span" style="font-family:verdana;">4 Muscle-up, Strict</span></div><div><span class="Apple-style-span" style="font-family:verdana;">120 Second OH Squat hold w/ 35#</span></div><div><span class="Apple-style-span" style="font-family:verdana;">5 Muscle-up, Strict</span></div><div><span class="Apple-style-span" style="font-family:verdana;">120 Second OH Squat hold w/ 35#</span></div><div><span class="Apple-style-span" style="font-family:verdana;">4 Muscle-up, Strict</span></div><div><span class="Apple-style-span" style="font-family:verdana;">90 Second OH Squat hold w/ PVC</span></div><div><span class="Apple-style-span" style="font-family:verdana;">3 Muscle-up, Kip</span></div><div><span class="Apple-style-span" style="font-family:verdana;">60 Second OH Squat hold w/ PVC</span></div><div><span class="Apple-style-span" style="font-family:verdana;">2 Muscle-up, Kip</span></div><div><span class="Apple-style-span" style="font-family:verdana;">30 Second OH Squat hold w/ PVC</span></div><div><span class="Apple-style-span" style="font-family:verdana;">1 Muscle-up, Kip</span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><span class="Apple-style-span" style="color:#FF0000;">26:00</span> (10 min Squat Hold)</span></div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6835184914385716975.post-53230264748134113182009-10-21T19:44:00.000-07:002009-10-21T19:46:00.326-07:00October 20, 2009<b><span class="Apple-style-span" style="color:#FFCC00;"><span class="Apple-style-span" style="font-family:verdana;">AM CrossFit</span></span></b><div><span class="Apple-style-span" style="font-family:verdana;"><br /></span></div><div><div><span class="Apple-style-span" style="font-family:verdana;">21 Sumo Deadlift High Pull 95/65#</span></div><div><span class="Apple-style-span" style="font-family:verdana;">21 Pull-ups</span></div><div><span class="Apple-style-span" style="font-family:verdana;">400m Run</span></div><div><span class="Apple-style-span" style="font-family:verdana;">15 SDHP</span></div><div><span class="Apple-style-span" style="font-family:verdana;">15 Pull-ups</span></div><div><span class="Apple-style-span" style="font-family:verdana;">400m Run</span></div><div><span class="Apple-style-span" style="font-family:verdana;">9 SDHP</span></div><div><span class="Apple-style-span" style="font-family:verdana;">9 Pull-ups</span></div><div><span class="Apple-style-span" style="font-family:verdana;">400m Run</span></div><div><span class="Apple-style-span" style="color:#FF0000;"><span class="Apple-style-span" style="font-family:verdana;"><br /></span></span></div><div><span class="Apple-style-span" style="color:#FF0000;"><span class="Apple-style-span" style="font-family:verdana;">11:11</span></span></div></div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6835184914385716975.post-43992503747567366422009-10-21T19:43:00.000-07:002009-10-21T19:44:37.954-07:00October 19, 2009<div><span class="Apple-style-span" style="font-family: verdana, serif; "><b><span class="Apple-style-span" style="color:#FFCC00;">PM CrossFit</span></b></span></div><div><span class="Apple-style-span" style="font-family:verdana, serif;"><b><br /></b></span></div><div><span class="Apple-style-span" style="font-family:verdana;"><b>"Baseline"</b></span></div><div><span class="Apple-style-span" style="font-family:verdana;">500m Row</span></div><div><span class="Apple-style-span" style="font-family:verdana;">40 Squats</span></div><div><span class="Apple-style-span" style="font-family:verdana;">30 Sit-ups</span></div><div><span class="Apple-style-span" style="font-family:verdana;">20 Push-ups</span></div><div><span class="Apple-style-span" style="font-family:verdana;">10 Pull-ups</span></div><div><span class="Apple-style-span" style="font-family:verdana;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana;"><span class="Apple-style-span" style="color:#FF0000;"><b>3:52</b></span></span></div><div><span class="Apple-style-span" style="font-family:verdana;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana;"><b>More Fun</b></span></div><div><span class="Apple-style-span" style="font-family:verdana;">200m Run</span></div><div><span class="Apple-style-span" style="font-family:verdana;">50 Burpees</span></div><div><span class="Apple-style-span" style="font-family:verdana;">200m Run</span></div><div><span class="Apple-style-span" style="font-family:verdana;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana;"><span class="Apple-style-span" style="color:#FF0000;">5:42</span></span></div><div><br /></div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6835184914385716975.post-29336292862309390202009-10-21T19:42:00.003-07:002009-10-21T19:42:42.200-07:00October 18, 2009 - RestUnknownnoreply@blogger.com0tag:blogger.com,1999:blog-6835184914385716975.post-26263397637759496122009-10-21T19:42:00.001-07:002009-10-21T19:42:26.996-07:00October 17, 2009 - SwimUnknownnoreply@blogger.com0tag:blogger.com,1999:blog-6835184914385716975.post-31881853552436958502009-10-21T19:41:00.000-07:002009-10-21T19:44:54.861-07:00October 16, 2009<span class="Apple-style-span" style="font-family:verdana;"><b><span class="Apple-style-span" style="color:#FFCC00;">PM CrossFit</span></b></span><div><span class="Apple-style-span" style="font-family:verdana;"><b><br /></b></span></div><div><div><span class="Apple-style-span" style="font-family:verdana;"><b>5 Rounds of:</b></span></div><div><span class="Apple-style-span" style="font-family:verdana;">9 Thrusters 65#</span></div><div><span class="Apple-style-span" style="font-family:verdana;">9 Pull-ups</span></div><div><span class="Apple-style-span" style="font-family:verdana;">9 Thrusters 65#</span></div><div><span class="Apple-style-span" style="font-family:verdana;">9 Pull-ups</span></div><div><span class="Apple-style-span" style="font-family:verdana;">200m Run</span></div><div><span class="Apple-style-span" style="font-family:verdana;"><br /></span></div><div><span class="Apple-style-span" style="font-family:verdana;"><span class="Apple-style-span" style="color:#FF0000;"><b>17:45</b></span></span></div></div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6835184914385716975.post-12257288536213621602009-10-21T19:40:00.000-07:002009-10-21T19:41:15.506-07:00October 15, 2009 - RestUnknownnoreply@blogger.com0