WOD

20110129

5 Rounds Cindy (5 pullups, 10 pushups, 15 bodyweight squats)
100 KB Swings (1.5/1 pood) I used 30# and only did 75 reps
300 Double Unders I only did 150
Row 1000m
100 Box Jumps (20 inch) I used 4 45# plates

Complete each exercise before beginning the next, but you may complete in any order. The goal of this workout is near constant movement and minimal breaks. Appropriate scaling options include easier versions of each movement (lower box, lighter KB, band and knees) or lower numbers of the RXd movements (3/4 or 1/2). There is a 30 minute limit.

28 minutes My order was Cindy, box jumps, KB swings, double unders, row.

It sucked. I dripped sweat. So in its suckiness, it was awesome.

Endurance Workout

20110127

Run 3x1000 meters with 3 mins rest between

Did this on treadmill at my condo.

1st 1K I started at an 8 min mile and sped up about halfway to a 7:30 min mile

2nd 1K I started at 8 min mile, sped up on second 1/4 mile to 7:30 min mile, then last 1/8 of a mile, sped up to 7 min mile

3rd 1K I started at 7:30 min mile, sped up on second 1/4 mile to 7 min mile, then last 1/8 of a mile, to 6:40 min mile.

I tried to keep my cadence fast per Mark's suggestion. This helped my breathing a lot. Also, we did this about 1.5 hours after we ate a pretty big meal at Ted's Montana Grill. Somehow I didn't hurl.

WOD

20110127

Power Clean
3-3-3-3-3
(65-75-85(F)-80-85(PR)

3 Rounds
30 KB Swings (1.5/1) used 30# and scaled to 20 per round
20 1 Arm Overhead Lunges (1.5/1) 25#
10 Burpees

WOD

20110126

Push Jerk

3-3-3
65-80-85

4 rounds:
7 Front Squat (135/95) - did first round at 75# then couldn't clean it up so dropped to 65#
20 Box Jumps (24/20) - Used 4 45# weights as box. (First round used 5 and probably should've stuck with that since I finished a couple minutes too early)

Time: 5:28

WOD

20110124

5-5-5 Back Squat

115-125-135 (matched PR from December. Was not easy. Felt very heavy and took me a long time to finish my sets)

Metcon was death by pullups.

With a running clock, do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute….until you can no longer complete the required number of pull-ups in that minute.


I only went to 5 minutes because I hated the bar I was on. (way too thick...) Yeah, I'm a big, baby prima-donna.

Endurance Run - 10 mile trail run

20110121

Pretty (and cold) run at Hemlock Overlook in Clifton, VA. Fell down at about 8.3 miles and walked the rest of the way. Bumped right knee, hip, hand, and shoulder...owie. Walking ok today - just bruised.

Had yummy free wine tasting post-run, then our newly-found Thai chicken recipe for dinner...followed by some fruit-on-ice cream dessert - yum! Tasted like a Dreamsicle.

http://connect.garmin.com/activity/64762537

WOD

20110121

Snatch


2-2-2-2-2

(Stay light – around 60-65% of your 1RM. Work on technique – these should be solid squat snatches, think about explosiveness and getting a quick turnover. You should not miss any of these.)

I stayed at 35# to work on form. Felt good. Speed was much better even going into the full squat.

15-10-5-10-15
Shoulder to Overhead (can be Push Press or Push Jerk) (95/65)
Kettlebell Swing (1.5/1)
Ring Row

9:13 Used 55# for STO, 30# KB swing, and ring rows at about 45 degree angle

Endurance Training

20110120

8 by 200 with 3 minute rest (on track)

The distance varied by .01...which affected the pace a bit. Track was dark, which made it slightly more difficult.

WOD

20110119

Bench Press
5-5-5 (65-75(F)-70)

30 Double Unders
       4 Rounds:
      10 DB Hang Power Cleans (45/30)
      10 DB Push Press
      10 DB Lunges (total – not each leg)
30 Double Unders

20# Dumbbells and 7:14 total time

Endurance Workout

20110117

Run for 20 minutes at 90% relative perceived effort.

Waiting on the stinkin Garmin site to come up to upload my run, but here's what it looked like:

Ran 2.45 miles with the following paces per 1/2 mile:

.5 mile 7:51/mile
.5 mile 8:22/mile
.5 mile 8:37/mile
.5 mile 8:03/mile
.45 mile 7:54/mile

WOD

20110117

Overhead Squat
3-3-3-3-3 (65-65-75-75-75 but Mark had to help me get the weight overhead - I'm too skeered after dropping it on my head last time. I know I can do it, I'm just gun shy)

3 Rounds
25 Box Jumps (20) (I used 4 45# weights and a 15# weight so I could cycle my BJs)
20 KB Swings (1.5/1) (I used 30# - 5# short of the pood which would've been RXd)
15 Burpees

This should be fast. Choose a box height and KB weight that will allow you to do at least the first set unbroken.

Time 8:44

WOD

20110115

Free WOD at PCF

Took Mark's son, Tyler, to PCF for free workout.

3 rounds:
1 minute ring rows,
1 minute body weight squats,
1 minute 35# KB swings
Rest 1 minute

Total reps 271

WOD

20110114

“Fran”
21-15-9
Thrusters (95/65)
Pull ups

7:30
used 55# first round, then 45#
black band on pullups

WOD

20110112

“Annie”
50-40-30-20-10
Double unders
Sit ups

7:59 as RXd.

WOD

20110111

“Cindy”


AMRAP 20 Minutes:
5 Pull ups - NO BANDS! FOR THE FIRST...TIME...EVER!!!!! That's 60 pullups...without bands, biotches! (Yes, I'm stoked!)
10 Push ups (on knees)
15 Squats

11 rounds, plus 12

WOD

20110109

5K timed trial. Baseline for Crossfit Endurance WODs.

5K in 25:48
Pace 8:18

Wore my INOV8 trail shoes. Was cold, windy. Hiked a piece of Billy Goat prior to run.

WOD

20110107

10 Minutes Muscle Up Practice - I scaled and did ring dips w/ red band and pullups. Also spent time stretching sore shoulders.

5 Rounds:
1 Min Row (Max Calories)
1 Min AMRAP Power Snatch (105/75)
Rest 2 Minutes

Total score: 135


16-16-16-17-17 on row calories
 PSes first round at 45#
Changed to 35# and did 10 PSes per round

WOD

20110105

Push Press


3×5 (This means we want 3 heavy, preferably the same, sets across the board)

55-65-75-80-85(F)-75(F)

30-20-10
Overhead Squat (95/65) I used 45
Kettlebell Swing (1.5/1pood) I used 1 pood
Double Under All but the first set was unbroken

12:33

WOD

20110104

AMRAP in 15 Minutes:
15 Hang Power Cleans (75/55) - I actually did the RX weight for once! 55#!!!
10 Burpees (BUCK FURPEES)
5 Knees-to-Elbows (I think I got maybe two actual KTEs but the rest...I got close...)

6 rounds plus 12 HPCs

WOD

20110103

FS 115-125-135(failed at 135 twice) 125 is a 10# PR for front squat 3RM

Metcon 9:33 w/ 45# for 2 rounds, then 35#...black band on first round RD then black and red.