catching up

WODs
20100615: fran as rx'd 8:42

20100616: 5x5 DL
3x135 lbs wu (after cfwu x 2)
295 x 5
315 x 5
325 x 5
315 x 5
305 x 4 (couldn't lock it out)

20100621 1800hrs
Wod100906: amrap 12min of 5 FS (185), 10 PU (C2B) and 20 DUs
Did kipping pus and sub'd tuck jumps, 4 rds + 5 FS

20100622 2000hrs
15 rds for time of 5 PU, 10 push ups & 15 squats
17:38 as rx'd

20100628 1800hrs
Wod100625: 5rft of 40du, 30 bj(24"), 20cfkbs (24kg)
Sub tuck jumps, 20" bjs, otherwise as rx'd in 20:54

20100629 1830hrs
Wod100626: 10 rft of 3pu (45lbs db), 5 pu, 7 kipping pu
7:45 3rds, 12 sets. 
Then 3 rft of 20 walking lunge steps, 21 burpees
9:37 

20100705
Wod100703: amrap 15 mins of 5 pj (50# db) & 7 bj (30")
13rds + 5pj + 5bj (as rx'd)

20100706
3rft of 1km run, 10mu and 100squats
Did 2rds of 5 laps of gym (~1km), 30 pu, 30 dips (1st rd rings, then bench) & 100 squats. 18:53

20100713
WOD100707: For time: 20 Back Squat (225lbs is rx, did 205lbs), 40 Toes-to-bar, and 60 KettleBell swings (CF type swing, rx is 32kg)
205 instead of 225 for the BS, otherwise as rx'd in 10:35.

20100714 1920hrs
Wod100708: for time
100ft WL, 21PU & 21SU,
100ft WL, 18PU & 18SU,
100ft WL, 15PU & 15SU,
100ft WL, 12PU & 12SU,
100ft WL, 9PU & 9SU,
100ft WL, 6PU & 6SU.
as rx'd in 16:08

20100715 1920hrs
WOD100709: Ampap 20mins of:
9 Deadlift (245lbs), 8 MuscleUps and 9 Squat Clean (155lbs)
Sub'd 20/20 PUs/dips (in rack supports) for 8 MUs, used 75lbs DBs (x2) for the SC, otherwise as rx'd, 2 rds + 9 DL + 13 PU + 10 Dips

20100719 1830 hrs
wod100711: 5rft of:
15 thrusters (135lbs), 400m run
3 rds in 16:18. Cut short due to cramps (too soon after eating). 


20100720 or 21

34.03


20100803 2140hrs
6 rft of 400m run and 25 burpees
As rx'd (burpees were not 12" reach) in 38:18.
Note that ran with and disciplined dogs for 4 of 6 run.

20100806 0900 hrs
Wod100801: 5rft of 5 squat clean thrusters (60kg) and 10 pull ups (chest to bar)
12:35 with reg PUs, 60ft run to/from bars

 
20100808 1430hrs
Wod100802:3rft of 50 DUs & 25 '2fer1s' wall ball (20 lbs). 
Sub'd 3 rft of 100 single jumps and 25 squat-clean WB.
15:43

20100810 1800hrs
Wod100804
Snatch, 1 rep
67.5kg
Clean and jerk, 1 rep
97.5kg with a press out
As many rounds and reps as possible in ten minutes of:
55kg Squat clean, 6 reps
12 Pull-ups
24 Double-unders
As rx'd, 2 rds even. First rime doing so many DUs in a wod!

20100817 2100hrs
Wod100805:
Three rounds for time of:
Row 500 meters
30 Box jumps, 24 inch box
25 Back extensions
205 pound Deadlift, 20 reps
Used 90kg for DLs, sub'd supermen for BEs, otherwise as rx'd. 29:40
Just started paleo... Adjusting

20100823 0930hrs
Wod100806
Five rounds for time of:
5 Muscle-ups
115 pound Overhead squat, 10 reps
15 Toes to bar
20 GHD Sit-ups
Sub 2 pu / 3 bench dip for 1 mu, regular SUs (bosu), 95lbs OHS. 3 rds in 16:21

20100824 2200hrs
Wod100808
Complete as many rounds as possible in 20 minutes of:
185 pound Back squat, 7 reps
45 pound dumbbell Overhead walking lunge, 10 steps (right hand)
7 Burpees
45 pound dumbbell Overhead walking lunge, 10 steps (left hand)
As rx'd, 5 rds and 7 squats and 7 burpees (only 30 s to go, so make it symmetric)

20100827 1415hrs
2 2km row, 8:10.5
Took it easy. I think I injured myself with the last wod. Planning to peiodize  my training when we get back. Get stronger, start foam rolling and come back to crossfit.

201009001 1700hrs
First 'periodized' workout. Doing 'Starting Strength' for a while.
Squats: 20kg x 5, 20kg x 5, 20kg x 5, 40kg x 5, 50kg x 5, 70kg x 5, 70kg x 5, 70kg x 5
Felt strong under the weight.

20100905 1030hrs
Squats: 20kg x 5, 20kg x 5, 40kg x 5, 60kg x 5, 70kg x 5, 72.5kg x 5, 72.5kg x 5, 72.5kg x 5
Using a book now too, to help with the backing off and such.