Free Range Crossfit

110526 - Fitness Fanatics "Fit Test"

2011-05-26T20:55:00.000-07:00

2 min max reps:

Bench Jumps: 55?

Squats: 123

Push-ups: 77

Slams (30#): 28

Burpees: 35

Maxes:

Broad Jumps: 91", 96"

Max Pull-ups (Chin grip/no kip): 23

October 18, 2010

2010-10-18T20:24:00.000-07:00

101017 - Parallette L-Sit, tuck to shoulder stand(s)

Note: Very sore traps and lats next day.

101018 - Press

115# x 5 x 8 (Sets 9 & 10 fell to SH!T)

Note: Sore adductor longus? pectineus? rectus abdominus? - Rest/no squat

October 14, 2010

2010-10-14T19:02:00.000-07:00

101011

Warm up?

3 rounds of

400m run

40ish squats

15 Swings (53#, amer.)

Squat (box) x 3

135, 185, 215, 245, 255, 275

Press x 3

45, 95, 115, 120, 125, 130

Handstand Hold: 0:50 (wall)

101012

Ring Support Holds (alt 10 forward rolls)

0:45, 0:50, 0:45, 0:40

10 rounds of:

5 Handstand Attempts

2 Muscle-ups (non kipping but not quite strict)

5 Handstand Attempts

10 Planche Push-ups

about a half an hour

10 x 30# med ball TGUs

101014

Dynamic Press @ 75# x 3 x 9

WOD

100 sets of (with a 20 kg Kettlebell):

H2H Swing (360° underhand)

Clean

Thruster

12:57 (at least 5 min faster than last time)

Ring Support holds w/ 1 min rest

1:00, 0:30, 0:25, 0:30, 0:20, 0:15

10 Min. of handstand and forward roll practice

100 Sit-ups: 3:40 (unanchored, no swing)

October 07, 2010

2010-10-07T18:51:00.000-07:00

101006 = Rest

101007 = MetCon

Very tight calves, and upper leg region in general.

30-40 min of mobility

30-20-10

Ice Cream Makers

115# Squat Cleans

18-19 min

No gas on the Cleans... Issues...

Support holds on the rings.

October 05, 2010

2010-10-05T22:03:00.000-07:00

4 months to 'Free' HSPU: Official training day 2!

AM

Gymnastics: Handstand Practice

After warm-up

30 minutes of handstand attempts (freestanding) in sets of 3.

Per each 3 attempts:

-if I came out 2 or more times in a forward roll, i did 1 strict muscle-up

-if I came out 2 or more times landing back on my feet, i did 5 hollow Planche type push-ups

Then 100 sit-ups

4 x 400m run

1:18

1:07

1:11

1:15

total: 4:51

October 04, 2010

2010-10-04T20:14:00.000-07:00

4 months to 'Free' HSPU: Official training day 1!

Squat (Box) 300# x 5 x 3

Press 115# x 5 x 3, 115# x 4 x 2

Swim 10 min (varied)

BW: 190#

First training day since cold. Very light headed during warm-up squats.

September 27, 2010

2010-09-27T19:51:00.000-07:00

10 min Headstand Balance and press out / kip + DFD Push-ups

40 min Forward Roll and Handstand Training

50 (10-5-5-5-5-5-3-3-3-3-3) Hollow Planche Push-ups

100 Sit-ups (slow no arm swing)

September 23, 2010

2010-09-23T18:26:00.002-07:00

"Karenannie"
50-40-30-20-10
Wall Ball
Sit-ups
Double-unders

18:10

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.

REALY GOOD WOD!

September 22, 2010

2010-09-23T18:26:00.001-07:00

Handstand & Forward Roll Training

September 21, 2010

2010-09-23T18:24:00.000-07:00

5 Rounds of
100m Swim
20 V-ups
20 Push-ups
± 15min

PM
Squat 350# x 5 x 3
Pull-ups:
Wide Grip C2B 5 x 4 (no kip)
Kipping to Support 5 x 3 (Bar)
L-Pull C2B 5 x 4

September 07, 2010

2010-09-07T19:00:00.000-07:00

Deadlift 380# x 3

Press 135 x 3

"Christine" "sort of"

3 Rounds of:

500m row

12 Dealift, BW (190#)

21 Box Jump, 20"

10:30*

There were 9 of us and 5 rowers and it became a clustermuck.

After round 2, I had a *1:10 rest waiting for a rower.

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.

Good workout. Gonna have to hit this one on my lonesome to get an official time.

August 25, 2010

2010-08-25T13:30:00.000-07:00

"Fight Gone Bad"

Three rounds of:

Wall-ball, 20 pound ball, 10 ft target (Reps)

Sumo deadlift high-pull, 75 pounds (Reps)

Box Jump, 20" box (Reps)

Push-press, 75 pounds (Reps)

Row (Calories)

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.

322

August 23, 2010 - Cindy +

2010-08-23T21:44:00.000-07:00

12:00pm

Clean: 80 kg x 1 x 12

Squat: 162 kg x 5 x 3

6:30pm

"Cindy": 25 rnds

August 14, 2010

2010-08-14T12:53:00.000-07:00

355# Back Squat x 5 x 3

50# Wide Grip Pull-ups (strict) x 5 x 3

L-Bar Dips x 10 x 3

Front bar Levers (lowering from inversion) x 3

Swim cool down

June 26, 2010 - Padden Triathlon

2010-06-27T18:05:00.000-07:00

Lake Padden Triathlon

400m Lake Swim

10 mile Bike Ride

2.6 mile Run

1:02:44

7th Place (8th - 2009, 15th - 2008)

Sw: 6:42 (6:49 - 2009, 6:37.7 - 2008)

T1: 0:57 (1:10 - 2009, 1:19.0 - 2008)

Bi: 34:27 (35:08 - 2009, 35:32.6 - 2008)

T2: 0:35 (0:39 - 2009, (0:45.8 - 2008)

Ru: 20:05 (19:52 - 2009, 20:42.7 - 2008)

Total: 1:02:44 (1:03:35 - 2009, 1:04:57.7 - 2008 (15th))

March 04, 2010

2010-03-04T18:00:00.000-08:00

8 x 400m run with 90 seconds rest between efforts

Wearing a 20# weight vest

24:17

8 x 30/15 Sit-ups

146

Weighted Strict Muscle-ups

3 x 7.5#, 12.5#, 15#, 18#, 20#

8 x 30/15 Hip Extensions

191

February 22, 2010

2010-02-23T19:53:00.000-08:00

AM
Power Snatch 1-1-1-1-1-1-1

150#

Bench Press 5-5-5-5-5

205# x 5 x 2

210# x 5 x 3

Swim 25m Sprints

February 10, 2010

2010-02-23T19:40:00.000-08:00

AM OH Squat

5 x 45#

5 x 95#

5 x 135#

3 x 185# PR

1 x 195# PR

1 x 205# PR

PM 2K Row

7:18

October 21, 2009

2009-10-21T19:46:00.000-07:00

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

2009-10-21T19:44:00.000-07:00

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

2009-10-21T19:43:00.000-07:00

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

2009-10-21T19:42:00.003-07:00

October 17, 2009 - Swim

2009-10-21T19:42:00.001-07:00

October 16, 2009

2009-10-21T19:41:00.000-07:00

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

2009-10-21T19:40:00.000-07:00

October 14, 2009

2009-10-21T19:39:00.000-07:00

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

2009-10-13T19:00:00.000-07:00

AM Swim

400m crawl (fast!)

200m kick (25, 75, 25, 50, 25)

October 12, 2009 - Cindy

2009-10-13T18:58:00.001-07:00

PM CrossFit

"Cindy"

AMRAP of:

5 Pull-ups

10 Push-ups

15 Squats

23 + 10 Push Ups

October 11, 2009 - Rest

2009-10-13T18:57:00.001-07:00

October 10, 2009

2009-10-13T18:55:00.000-07:00

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

2009-10-13T18:54:00.001-07:00

AM Swim

400m Crawl 6:40

100m Breast 1:45

October 08, 2009 - Rest

2009-10-13T18:53:00.000-07:00

October 07, 2009

2009-10-07T20:37:00.000-07:00

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

2009-10-06T19:09:00.000-07:00

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

2009-10-05T19:16:00.002-07:00

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

2009-10-05T19:16:00.001-07:00

October 03, 2009

2009-10-05T19:13:00.000-07:00

AM CrossFit

400m Run

10 Rounds:

7 Deadlift @ 65 kgs (143#)

15 Wall Ball Shots, 20#

400m Run

18:51

October 02, 2009 - Swim

2009-10-05T19:10:00.000-07:00

October 01, 2009

2009-10-01T19:34:00.000-07:00

AM CrossFit

4 rounds:

400m Run

50 Squats

11:11

September 30, 2009

2009-09-30T18:28:00.000-07:00

AM Swim

6 x 100m 1:1 @ 1:30 pace ± 0.02

September 29, 2009

2009-09-29T19:42:00.000-07:00

PM CrossFit

5 Rounds of:

12 Glute Ham Raises (180°)

18 Wall Ball 20#, 10'

24 Sit ups

12:27

September 28, 2009

2009-09-29T19:31:00.000-07:00

PM CrossFit

"GI Jane"

100 Burpee Pull-ups for time:

12:40

8' bar

September 27, 2009 - Rest

2009-09-29T19:12:00.002-07:00

September 26, 2009

2009-09-29T19:12:00.001-07:00

Fight Gone Bad: 283

September 25, 2009 - Rest

2009-09-29T19:11:00.000-07:00

September 24, 2009

2009-09-24T18:35:00.002-07:00

AM CrossFit

9r:

9 Wall Ball 20#

9 Atomic Push-ups

9 GHD Back Extensions

10:57

September 23, 2009 - Rest

2009-09-24T18:35:00.001-07:00

September 22, 2009

2009-09-22T18:59:00.000-07:00

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

2009-09-21T22:53:00.004-07:00

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

2009-09-21T22:53:00.003-07:00

September 19, 2009 - Handstands

2009-09-21T22:53:00.001-07:00

September 18, 2009 - Rest

2009-09-21T22:52:00.000-07:00

September 17, 2009

2009-09-17T19:21:00.000-07:00

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

2009-09-16T19:05:00.000-07:00

AM CrossFit

6 Rounds:

6 x 20# Med Ball Cleans

12 Sit-ups

18 Pull-ups

11:23

September 15, 2009

2009-09-16T19:02:00.000-07:00

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

2009-09-16T19:01:00.001-07:00

September 13, 2009 - Gymnastics Cert

2009-09-13T21:47:00.000-07:00

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

2009-09-13T21:44:00.002-07:00

Kipping Swing

K2E

Inversions

Ball Up

Pass Thru

Scaled Movements

Back Levers

Front Levers

IRON CROSS

September 11, 2009 - 1/2 mile Swim

2009-09-13T21:44:00.001-07:00

September 10, 2009 - Rest

2009-09-13T21:43:00.000-07:00

September 9, 2009

2009-09-13T21:42:00.000-07:00

AM CrossFit

30•20•10

12.5# DB Thruster

26# Swing

Pull-ups

September 8, 2009

2009-09-13T21:40:00.000-07:00

AM CrossFit

"Manmakers"

12.5# DBs

34 in 10 min.

September 7, 2009

2009-09-07T21:26:00.002-07:00

Swim - Padden

1/2 Mile:

12:11

Note: Wetsuit, and fins

September 6, 2009 - Rest

2009-09-07T21:26:00.001-07:00

September 5, 2009 - Rest

2009-09-07T21:25:00.000-07:00

September 4, 2009

2009-09-07T21:22:00.004-07:00

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

2009-09-07T21:22:00.003-07:00

September 2, 2009 Rest

2009-09-07T21:22:00.001-07:00

September 1, 2009

2009-09-07T21:20:00.000-07:00

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

2009-08-31T19:32:00.000-07:00

AM Strength

Bench Press: 205# x 5 x 5

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

2009-08-31T19:31:00.004-07:00

August 29, 2009 - Rest

2009-08-31T19:31:00.003-07:00

August 28, 2009

2009-08-31T19:31:00.001-07:00

PM Strength

Press: 115# x 5 x 5

Bench Row: 135 - 180# x 4 x 4

August 27, 2009 - Rest

2009-08-31T19:28:00.000-07:00

August 26, 2009

2009-08-26T19:14:00.000-07:00

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

2009-08-26T19:07:00.000-07:00

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

2009-08-26T18:36:00.000-07:00

Hike - Twin Lakes/Winchester

6mi - 3000" elev. gain

August 23, 2009

2009-08-23T15:50:00.000-07:00

PM Strength

Bench Press: 200# x 5 x 5

+ Random stuff

+ Swimming

August 22, 2009

2009-08-23T15:46:00.001-07:00

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

2009-08-21T09:04:00.000-07:00

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

2009-08-21T09:03:00.000-07:00

August 19, 2009

2009-08-21T09:01:00.000-07:00

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

2009-08-21T09:00:00.000-07:00

PM CrossFit

10 Rounds of:

3 Muscle-ups

9 GHD Back Extensions

9:45

August 17, 2009

2009-08-21T08:57:00.000-07:00

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

2009-08-16T21:00:00.001-07:00

PM Strength

Bench Press: 195# x 5 x 5

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

August 15, 2009

2009-08-15T15:49:00.002-07:00

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

2009-08-15T15:49:00.001-07:00

August 13, 2009

2009-08-15T15:48:00.000-07:00

AM Strength

Squat: 235# x 5 x 3

Press: 116.5# x 5 x 5

August 12, 2009

2009-08-12T18:53:00.002-07:00

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

2009-08-12T18:53:00.001-07:00

August 10, 2009

2009-08-10T19:40:00.000-07:00

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

2009-08-10T19:39:00.000-07:00

August 8, 2009

2009-08-08T09:31:00.000-07:00

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

2009-08-08T07:19:00.000-07:00

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

2009-08-08T07:18:00.001-07:00

August 5, 2009

2009-08-08T07:17:00.000-07:00

AM CrossFit

7 Rounds:

10 OHS 55#

10 Pull-ups

20 DU

15:00

August 4, 2009

2009-08-08T07:15:00.000-07:00

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

2009-08-08T07:13:00.002-07:00

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

2009-08-08T07:13:00.001-07:00

August 1, 2009 - 1/2 Mile Swim

2009-08-08T07:12:00.000-07:00