Sunday, March 20, 2011

It's been a while

3/19
Pre-WOD
2,000m row (7:45-8:00)
stretch
WOD
5 rounds
6 muscle-ups
10 handstand push-ups
50 rope shakes
time: 15:41
Post-WOD
skin the cat
back levers

3/18
Warm-up
row 500m
shoulder circles
hamstring stretch
WOD
21-15-9
KB swings (55#)
knees-to-elbow
pull-ups
time: 6:35
Post-WOD
row 1000m

3/16
WOD
5 rounds
20 burpees
run 177m
time: 9:37
*Foot was bad

3/15
Warm-up
stretch
burgener
pull-ups
WOD
3 rounds
400m run
15 squat snatch (75#)
9 handstand push-ups
time: 11:41

3/14
AM:
Warm-up
100 double unders
15 consecutive pull-ups
20 back extension
15 GHD
25 leg kicks/leg
shoulder work w/ band
Strength
OHS- 2x90#, 2x111#, 1x122#, 1x132#
WOD
5 rounds
15 squat cleans (135#)
30 push-ups
time: 16:22
PM:
Strength
deadlift- worked up to 397#, 1x408#, 1x419#, 1x430#, 1x441#, 1x452#-PR

3/12- Seattle, WA
Warm-up
spider stretch
pass throughs
push jerk warm-up
WOD
5 rounds
12 push jerk (115#)
15 fixed dips
20 dumbbell front squat (45#)
time: 19:58

3/10- CrossFit Belltown, Seattle,WA
Warm-up
double unders
spider stretch
pass throughs
snatch warm-up
WOD
15min AMRAP
10 hang power snatch (95#)
15 burpees
20 box jumps
500m row random call out (after 4th round)
rounds: 5, 10 hps+15 burpees

3/9- CrossFit Seattle Level 4, Seattle, WA
Warm-up
extensive stretching
PVC work
Skill
handstand work
rope climb work
WOD
500m row
time: 1:31-PR

3/8- Seattle, WA
Warm-up
squat holds
light jogging
WOD 1
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Saturday, February 26, 2011

PR's

2/25
Warm-up
double unders
air squats
WOD
"Gassy Elizabeth"
21-15-9
burpees
power clean (135#)
ring dips
time: 9:31
Strength
back squat- 3x135#, 3x165#, 3x205#, 3x225#, 3x245#, 3x255#, 3x265#-PR, 1x285#-PR

2/23
WOD
7 rounds
7 front squat (155#)
21 kettlebell swings (55#)
time: 14:56

2/22
Warm-up
500m row
10 pull-ups
10 GHD
10 back extensions
leg kicks
WOD
12min AMRAP
10 jerks (115#)
20 box jumps (24")
30 double unders
rounds: 6, 10 jerks
Strength
snatch balance- 5x45#, 5x55#, 5x65#
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Monday, February 21, 2011

Competition Day

2/21
Warm-up
500m row
10 GHD
10 back extensions
squat holds
Strength
deadlift- 5x287#, 5x309#, 5x331#, 5x353#
WOD 1
5 rounds
7 deadlift (225#)
11 burpees
time: 6:39 (w/ 20# vest)
WOD 2
5 rounds
run 1 gym suicide
rest 30 seconds

2/19
Warm-up
500m row
10 pull-ups
10 GHD
10 back extensions
leg kicks
squat holds
WOD 1-8:45am
"Smoking Gun"
7 rounds (all @ 135#)
4 burpee deadlifts
3 burpee power cleans
2 burpee squat cleans
1 burpee squat clean & jerk
time: 9:36
WOD 2-10:20am
400m run
40 kettlebell swings (55#)
time: 2:24
WOD 3-11:00am
6 min AMRAP
10 thruster (95#)
10 toes-to-bar
rounds: 5, 10 thrusters
WOD 4-1:00pm
"Nutts"
10 HSPU
15 deadlift (250#)
25 box jumps (30")
50 pull-ups
100 wall ball
200 double unders
400m run with 45# plate
time: 19:20

2/17
WOD
1 mile run
50 burpees
100 push-ups
150 squat jumps
1 mile run
Overhead Work
snatch balance- 5x45#, 5x55#, 5x65#, 5x75#, 5x85#, 5x90#
Skill
pistols- 3x5 each leg
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Wednesday, February 16, 2011

Overhead Work

2/16
Warm-up
core work
WOD
6 rounds
6 squat snatch (95#)
12 kettlebell swings (70#)
time: 18:17

2/15
Warm-up
500m row
10 pull-ups
10 GHD
10 back extensions
leg kicks
squat holds
Strength
front squat- 155#x3, 166#x3, 177#x3, 188#x3, 199#x3, 215#x3
WOD
15 min AMRAP
5 clean & jerk
7 rings dips
rounds: 9, 5 c&j

Follower WOD
run 1 mile
50 burpees
100 push-ups
150 jump squats
run 1 mile
(scale as needed)
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Monday, February 14, 2011

Valentine WOD

2/14
WOD
3 rounds
10 burpee hurdle jumps
15 clapping push-ups
25 jump squats
run 530m
time: 12:38
Strength
bear complex- 90#x3, 111#x3, 132#x3, 155#x3, 166#x3
Skill
pistols- 3x5 each leg
OHS/snatch work
verimax- 5x10, super set last set, 25 unbroken jumps

2/13
Warm-up
row 500m
10 butterfly pull-ups
10 GHD
10 back extension
leg kicks
Strength
safety bar squat- 135#x5, 157#x5, 177#x5, 199#x4
WOD
5 rounds
15 thrusters (135#)
run 400m
time: 22:23
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Friday, February 11, 2011

The steps to a tight and sore back

2/11
Warm-up                                   WOD
double unders                           "Whitten"
10 GHD                                    7 rounds
10 back extensions                   15 kettlebell swings (55#)
leg kicks                                   15 power cleans (95#)
                                                  15 box jumps (24")
                                                  time: 17:34

2/10
Strength
deadlift- 155#x3, 221#x3, 243#x3, 287#x3, 331#x3, 352#x3, 373#x3
WOD
"Diane"
21-15-9
deadlift (225#)
HSPU
time: 6:34
Skill
OHS (using chains)- 85#x5, 107#x3, 85#x5, 85#x5
vertimax- 5x10, double resistance, 5 seconds rest b/w sets, last set is a super set with double reps
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Wednesday, February 9, 2011

Shoulder Burn

2/7
WOD 1                                           WOD 2                                            WOD 3
1 gym suicide                                 10-8-6-4-2 push press (155#)           30 power cleans (135#)
100 sit-ups                                      5-4-3-2-1 wall climbs                       time: 1:31
1 gym suicide                                 time: 8:44
100 hand release push-ups
1 gym suicide
200 squats
run 1 mile
time: 20:00

Strength                                                                       Skill
strict press- 111#x1, 132#x1, 143#x1, 155#x1           pistols 3x5
                                                                                    vertimax jumps 5x10

2/8
Warm-up
100 double unders
10 GHD
10 back extensions
leg kicks
WOD
"Kalsu"
100 thrusters (115#)
5 burpees on the minute every minute
time: 23:07

Follower WOD
"Diane"
21-15-9
power cleans
dips
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CrossFit Language

  • AMRAP: As Many Rounds (or Reps) as Possible
  • BS: Back squat
  • BTWB: Beyond the Whiteboard. A website for tracking your WOD's.
  • BW (or BWT): Body weight
  • CFT: CrossFit Total (A best of three attempts at a 1RM of (Press/DL/BS)
  • CF: CrossFit
  • CFHQ: CrossFit Headquarters
  • CFWU:CrossFit Warm-up
  • CLN: Clean
  • C&J: Clean and jerk
  • C2: Concept II rowing machine
  • DFL: Dead F'ing Last
  • DL: Deadlift
  • DNF: Did Not Finish
  • EMOM: Every Minute on the Minute
  • FS: Front squat
  • GHD: Glute hamstring developer. A device that allows for posterior chain exercise, such as a hip extension, sit-up or a back extension.
  • GPP: General physical preparedness, aka "fitness."
  • HC: Hang Clean
  • HSPU: Hand stand push up. Kick up into a handstand (use wall for balance, if needed) bend arms until nose touches floor and push back up.
  • HSC: Hang squat clean. Start with bar "at the hang," about knee height. Initiate pull. As the bar rises drop into a full squat and catch the bar in the racked position. From there, rise to a standing position
  • IF: Intermittent Fasting
  • KB: Kettlebell
  • KTE: Knees to elbows. Similar to TTBs described below.
  • MetCon: Metabolic Conditioning workout
  • MU: Muscle ups. Hanging from rings you do a combination pull-up and dip so you end in an upright support.
  • OHS: Overhead squat. Full-depth squat performed while arms are locked out in a wide grip press position above the head and in line or slightly behind the ears.
  • PC: Power clean
  • Pd: Pood, weight measure for kettlebells
  • PR: Personal record
  • PP: Push press
  • PJ: Push Jerk
  • PSN: Power snatch
  • PU: Pull-ups, possibly push ups depending on the context
  • Rep: Repetition. One performance of an exercise.
  • Rx'd; as Rx'd: As prescribed; as written. WOD done without any adjustments.
  • RM: Repetition maximum. Your 1RM is your max lift for one rep. Your 10 RM is the most you can lift 10 times. (Commonly found in WOD's as 1RM/3RM/5RM etc.)
  • SC: Squat Clean
  • SDHP: Sumo Deadlift High Pull
  • Set: A number of repetitions. e.g., 3 sets of 10 reps, often seen as 3x10, means do 10 reps, rest, repeat, rest, repeat.
  • SPP: Specific physical preparedness, aka skill training.
  • SN: Snatch
  • SQ: Squat
  • Subbed: Substituted. The CORRECT use of "subbed," as in "substituted," is, "I subbed an exercise I can do for one I can't," For example,if you can't do a HSPU, you subbed regular push-ups.
  • TTB: Toes to bar. Hang from bar. Bending only at waist raise your toes to touch the bar, slowly lower them and repeat.
  • WO, sometimes W/O: Workout
  • WOD: Workout of the day
  • # : Symbol for Lbs. or Pounds
  • " : Symbol for Inches
  • The "Girls" : A series of benchmark workouts created by CFHQ that are universally known among the CF community.
  • The "Heroes" : A Hero workout is a tribute workout in honor of a fallen CrossFitter (either Soldier, Sailor, Airman, Marine, Firefighter, Police officer) that died in the line of duty. They are tough and among the most difficult of WOD's. There are sadly too many of them. Read here for a great explanation of them.
  • Tabata Interval: A workout of 8 intervals alternating 20 seconds of max rep work with 10 seconds of rest. Total is 4 minutes per exercise. Score the lowest interval rep count.
  • Paleo and Zone: Types of diet and nutrition protocol commonly found in the CF lifestyle.