This is a blog to track my progress in Crossfit.

Cardiorespiratory endurance, stamina, strength, power, speed,
flexibility, agility, accuracy, balance, and coordination: you're as good as
your weakest link.


- Crossfit Founder Greg Glassman

Thursday, December 31, 2015

WOD

5 rounds for time of:
7 Front Squats @ 185/125# (65# - my clean was my LIMFAC)
10 Burpee-Box Jumps @ 24/20″ (12#)
11:24

Tuesday, December 29, 2015

WOD

AMRAP in 15m of:
1 Power Clean @ 185/125
1 Handstand Pushup
*add 1 rep to each exercise every round
70# power cleans
HSPU on 20" box on knees
9 rounds plus 1 (actually, plus 2, but got the second one up just after the buzzer).

Friday, December 18, 2015

WOD

10 Ring Dips (blue and red band)
20 Plate OH Walking Lunge Steps @ 45/25# (25# plate hug)
Row 400m
11:51

Thursday, December 17, 2015

WOD

3 Squat Cleans @ 185/125# (I used 70#)
7 CTB Pullups (I used 3 blue bands)
6+3

Wednesday, December 16, 2015

WOD

30 minutes to complete the following:
Press 5-5-5  40-45-50
Push Press 3-3-3-3 55-60-65-70
Push Jerk 1-1-1-1-1  75-80-85-80-85(F)
Try to increase the weight 5-10 lbs in every set from the first press to the last jerk.

Tuesday, December 15, 2015

WOD - Jeremy

“Jeremy”
Three year old Jeremy Bloniasz lost his life in a tragic accident July 6, 2006. In young Jeremy's honor the following kids' workout will be known from here on as "Jeremy." (21/15/9 reps for time of broomstick OHSes and Burpees)
21-15-9 reps for time of:
OH Squats @ 95/65#
Burpees
I started with 40# OHSes, but my wrists couldn't handle it, so Adam graciously put 55# on the bar and I switched to front squats for the second set (15 reps) and the last set (9 reps). I finished in 9:29.

Friday, December 11, 2015

WOD

A) Front Squat Triples
25 min to a 3RM
85-95-105-110-115
B) 100m Sled Drag – Heavy
Not for time.
115#

Thursday, December 10, 2015

WOD - DT

“DT”
5 rounds for time of:
12 Deadlifts @ 155/105#
9 Hang Power Cleans @ 155/105#
6 Push Jerks @ 155/105#
9:46 using 45#. Next time, need to use 50# at least. LIMFAC was push presses.
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

WOD

A) For time:
50 Wall Ball Shots @ 20/14#
10# ball 3:03 - I would do this at 14# if Adam didn't make us throw over the pull up contraption. Messes with my form too much to even try 14#. (That's me whining)
B) 3 rounds for time of:
10 Back Squats @ 135/95#
10 Toes to Bar
10 Handstand Pushups
BS at 55# / Toes to hip-area / Push ups on knees 7:24

Tuesday, December 8, 2015

WOD

6 rounds of 1:00 work:
3 Snatches
Max Effort Box Jumps @ 24/20″ w/ remaining time
*rest 90s between rounds
*score = weight on bar + total number of box jumps
131 was my total. Snatches at 35#. BJs were as follows: 13-15-16-17-17-18

Saturday, December 5, 2015

WOD - PR!!!

A) Clean & Jerk Singles
18 minutes to a heavy single
55-65-75-80 (clean PR)-85
B) EMOM for 7m:
2 Clean & Jerks @ 75% of A
I did these at 60#

Thursday, December 3, 2015

WOD

A) High Bar Back Squat 5×3
85-95-105-110-115
B) Double KB Walking Lunge Steps 3×12
15lb KB

Wednesday, December 2, 2015

WOD

5 rounds for time of:
20 Push Press @ 95/65#
20 KB Swings @ 53/35#
I used 40# on PP and did sets of 3 each round.
KB as RXd and only split last two rounds into 15/5 and 10/10