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

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#

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

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)

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

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

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

Bloody Hands

Warm-up
pull-ups
double unders
dynamic movements
WOD
"Eva"
5 rounds
800m run
30 kettlebell swings (70#)
30 pull-ups
time: 35:00
Post-WOD
watch your hands bleed
gasp for air

Sleds are fun in the winter time

Strength
overhead squat- 90#x3, 101#x3, 111#x3, 122#x3

WOD
3 rounds
12 box jumps
6 muscle-ups
60m sled push
time: 7:47

Follower WOD:
Chipper style- straight through, 1 complete round
200 double unders, 500 single unders
50 box jumps (24")
40 bosu squats
30 barbell thrusters
20 kettle bell swings 55lb/35lb
10 wall climbs

Shaky Legs

Just remember: "Falling down ain't graceful, but thank the Lord that falling's full of Grace."
2/2
Strength
box box- 135#x3, 185#x3, 205#x3, 225#x3, 245#x3, 255#x3, 265#x3, 275#x1
zercher squat- 135#x3, 155#x3, 185#x3, 205#x3, 225#x3

WOD
3 rounds
15 hang clean (135#)
15 burpees
time: 5:11

Skill
pistols- 5x3/leg
butterfly pull-ups- 4x10

2/3
2 mile run: 12:11

Holy Blizzard

Warm-up
500m row
10 pull-ups
10 GHD
10 back extensions
leg swings
hip/glute flexion

WOD 1                                       WOD 2
Chipper-"straight through"         7 min AMRAP
100 double unders                      5 thrusters (95#)
75 box jumps (24")                    5 sumo deadlift high pull
50 KB swings (55#)                  rounds: 7 and 5 thrusters
25 burpees
time: 9:30

Skill
pistols
5x10 verti-max jumps

Follower WOD
two mile run, every 400m do 15 hand release pushups (chest hits ground, hands come off ground, then push back up)

A New Week

WOD 1                                       WOD 2
21-15-9                                       21 deadlift (225#)
lunges (each leg 1/2 rep)             400m run
sit-ups                                         18 deadlift (225#)
burpees                                       400m run
time: 5:34                                   15 deadlift (225#)
                                                   400m run
                                                   12 deadlift (225#)
                                                   400m run
                                                   time: 10:30
Strength
overhead squat- 90#x8, 90#x6, 90#x7, 90#x8
hang snatch- 90#x6, 90#x6, 90#x6, 90#x6

Core/Skill
box pistol work
parallete work- reverse 1/2 tabata

Today was a great way to start the week. Workouts pushed the mind and it was fun to make progress on some weaknesses.

Follower WOD
5 rounds
row 500m
20 burpees

Longest Post of All Time

1/29
Warm-up
Yoga @ Lululemon
WOD
"Blake"
4 rounds
100ft overhead walking lunge (45# plate)
30 box jumps (24'')
20 wall ball (20#)
10 HSPU
time: 19:05

1/28
Warm-up
double unders
10 GHD
10 back extension
10 squats
5-5-5 dumbell bench press (50#, 60#, 70#)
WOD                                            Strength
21-15-9                                        dumbbell bench press- 80#x5, 90#x5, 95#x5
KB swings (55#)                           dumbbell fly- 30#x5, 40#x5, 50#x5
knees to elbow
pull-ups
*50 double unders after each set
time: 10:54

1/27
Warm-up                   WOD
foam roll                    2K row
10 pull-ups                15-12-9-6 push jerk, sumo-deadlift high pull
10 GHD                    42 burpees
10 back extensions    time: 16:08
leg swings
hip/glute flexion

1/26
Strength
power clean- 155#x3, 166#x3, 177#x3, 188#x3, 199#x3-PR
Specialty Work
vertical jumps (with dumbbells)- 40#x10, 50#x10, 60#x10, 70#x10
box pistols- 5 each leg

1/25
Warm-up                    WOD 1               WOD 2
row 500m                   3 rounds              3 rounds
60 double unders        12 muscle ups       row 350
10 pull-ups                  75 squats             10 chest to bar pull-ups
10 back extensions      time: 12:11           time: 7:56
10 GHD
10 barbell squats
leg kicks
hip/glute flexion

1/24
WOD 1                    Strength                                                        WOD 2
run 1 gym suicide      overhead squat- 95#x5, 100#x5, 110#x2      3 rounds
50m bear crawl                                                                             10 deadlift (275#)
run 1 gym suicide                                                                           50 double unders
50m duck walk                                                                              time: 4:54
run 1 gym suicide
50m crab walk
run 1 gym suicide
50m broad jump
run 1 gym suicide
50m lunge
time: 9:30

1/22
Warm-up                  
Amundson warm-up 
WOD  
3 rounds
6 muscle ups
30 wall ball (20#)
15 power clean (135#)
time: 16:10

1/20
WOD
150 burpees for time
11:31

1/19
Strength
push-press- 90#x3, 116.5#x3, 132#x3, 155#x3, 177#x3, 188#x3-PR
WOD
5 rounds
20 GHD
5 push jerk (155#)
time: 10:51
Core  
tabata hollow body hold

1/18-CrossFit Park City Visit with Chris Spealler
Warm-up
foam roll
stretch
double unders
muscle-ups
WOD
3-3-3-3-3 back squat
95#x3, 135#x3, 185#x3, 205#x3, 225#x3, 245#x3
Post-WOD
tabata hollow body rock

1/13
WOD
10-1
wall climbs
60m broad jump
time: 24:15

1/12
Warm-up
800m run
stretch
WOD                                     Strength
3 rounds                                 bench press- 135#x 20, 145#x14, 155#x10
800m run                                seated press- 55#x10, 75#x5, 95#x5, 110#x3, 125#x2
25 burpees
50 push-ups
75 squats
time: 28:50, with 20# vest

WOW, that was long!
 

Learning a New Move

1/10
Warm-up:
row 500m
10-10-10-10 parallette push-ups
WOD:
5RFT
10 wall climbs
10 toes-to-bar
20 box jumps (24")
time: 23:32
This went slower than planned with learning a new move. I look forward to destroying that time in the near future!

1/11
Warm-up:
double unders
stretch
Strength:
box squat- 135#x5, 185#x5, 205#x5, 225#x5, 255#x5
WOD:
20 min AMRAP
5 squat clean (95#)
7 thrusters (95#)
10 sumo deadlift high pull (95#)
rounds: 5, stopped after 13:00 due to back pain
The back has not been feeling great due to a lack of rest I believe so this is why the WOD was cut short, I did not want to push through pain (back pain, not fatigue :)) and have a negative result. I will be taking a break on deadlift movements for the next week or so to give my lower back enough time to fully recover.

Follower WOD:
3 rounds:
800m run
25 burpees
50 push-ups
75 squats

Weekly Review

1/5/11
Warm-up:
row 500m
100 double unders
Strength:
Snatch- 90#x3, 101#x3, 116.5#x3, 127.5x2
WOD 1:                          WOD 2:
"Nasty Girls"                   "Midnight Helen"-done at 1:00am
3RFT                              3RFT
50 air squats                    400m run
7 muscle ups                    21 kettlebell swings (55#)
10 hang clean (135#)       12 pull-ups
time: 9:30                         time: 9:40

1/7/11
Warm-up:
Burgener
stretch
Strength:
front squat- 155#x3, 199#x3, 210#x1
WOD 1:                     WOD 2:
3RFT                         5 rounds
12 deadlift (155#)      65-70m sled push (100#)
9 hang clean (155#)   10 clapping push-ups
6 push jerk (155#)
time: 14:06

1/8/11
Warm-up:
double unders
10-10-10 burpees
Burgener
Strength:
overhead squat- 90#x3, 101#x3, 116.5#x2, 95#x3
WOD 1:                               WOD 2:
3RFT                                   2 rounds
20 kettlebell swings (55#)     50 lunges
20 wall ball (20#)                 15 snatch each arm (45#)
20 pull-ups
time: 9:50

L-sit PR: 43 seconds

This weeks training suffered a little bit do to the lack of rest in Florida. The approach for next week will be less intensive on two-a-days and more focused on quality strength training and a mix of WODs from bodyweight to heavier movements.

Follower WOD:
"Helen"
3 rounds of:
400m run
21 kettlebell swings (find a challenging weight, use a dumbell if no KB)
12 pull-ups
*kettlebell swing demo: http://www.youtube.com/watch?v=6YAi2TAbHbc

Squat Clean and Jerk

Warm-up:
barbell complex (116.5#)
Strength:
back squat- 135#x5, 205#x3, 225#x3
WOD:                                           3 Rounds:
4RFT                                            10 dead hang pull-ups
row 250m                                     10 GHD sit-ups
3 squat clean and jerk (155#)
time: 11:21

Follower WOD for 1/5:
150 burpees for time

Back To Strength

Warm-up:
double unders
Burgener warm-up

Strength:
deadlift- 331#x5, 375#x1, 331#x1, 331#x1

WOD 1:                   WOD 2:
5RFT                       3RFT
7 deadlift (275#)      4 muscle ups
30 air squats             60m sled push (100#)
7 HSPU                   5 burpees
time: 9:19                 time: 6:43


Follower WOD for 1/4:
3 rounds for time of:
10 power clean (m: 135/w: 95)
10 push jerk (m: 135/w: 95)
(scale weight as needed)

power clean demo: http://www.youtube.com/watch?v=mCUmi2oqlvA
push jerk demo: http://www.youtube.com/watch?v=OxBxSaCJnh8

First WOD of the year-Florida Trip 2010

1/1
WOD:
4RFT
15 burpees
20 thrusters (bag of rocks 70#)
30 lunges
45 double unders
time: 17:56

This was a great WOD to conclude the Florida trip. It was a burner that forced you to remain mentally strong. The toughest excercise seemed to be the thrusters, especially following the burpees.
Follower WOD for 1/3:
1 round for time:
1 mile run
50 wall ball
50 push-ups
50 pull-ups
1 mile run

*wall ball demo video: http://www.youtube.com/watch?v=zeaHC3CNBrA