History

20070328 0740-0805
WOD: Chuck Noris: Mod to 40 BJ, 40 Jumping PUs, 40 KB Swing (sub 35# DB swing), 40 Walking Lunge, 8/40 KTEs, 40 Push Press (45# BB), 40 WBS (16# to 10'), 30/50 Burpees, 40 Tuck Jumps (for Double Unders)

20070330 1500-1515
WOD: Fran: 21-15-9 of Thrusters (95#), PUs. t= ~15:00. Elliptical L15 for 15:00

20070331

20070401

20070402

20070403 0833-0903
WOD: Chad: Run .4km (@7.5mph), 25 DL (#195), run .4km, 25 Thrusters (95# BB), run .4km, 25 FS (95# BB), run .4 km, 25 PP (95#), run .4km; t=~30:00

20070404

20070405

20070406

20070407
WOD: Jonesworthy: Squat (80-64-50-32-16-8), 45# KB Swing (40-32-25-16-8-4), PUs (20-16-12-8-4-2); t= ~30:00

20070408

20070409

20070410 0800
WOD: Helen: 3 rds for t of run .4km, 21 KB swing (45# DB), 12 PUs; t=~13:30

20070411

20070412

20070413
WOD: Fran as RX'd; no time

20070414

20070415

20070416

20070417
WOD: 21-15-9 of DL (185#), KB Swing (45# DB), Overhead Press (95#); no time

20070418
WOD: Cindy as RX'd, 13 rds

20070419
WOD: 21-15-9 of DL (205#), KB Swing (45# DB), PP (95#); no time

20070420

20070421

20070422

20070423
WOD: "Chuck Noris" (partial): Mod to 50 BJ, 50 Jumping PUs, 50 KB Swing (45# DB), 25x2 Walking Lunge, 50 KTEs, 50 PP (45# BB), 50 Back Ext, 50 WBS (16# to 10'), 20 Burpees; no time

20070424
WOD: Linda (partial) 10-9-8 DL (215#), BP (185#), CLN (95#); no time

20070425
Run 1.5mi (@7.5mph)

20070426

20070427

20070428 - Happy Birthday AVA!!
WOD: Helen: (3rds for t) Run 400m, 21 KB Swing (24kg), 12 PUs; mod KB Swing to 45# DB; t=13:45

20070429

20070430

20070501
WOD: 21-18-15-12-9-6-3 of KB Swing (50# DB), PUs (broken to max 6)

20070502
WOD070501: 3x7 PP: 135#x3, 135#x3, 145#x3, 150#x3, 155#x3, 160#x3, 165#x3 (failed last rep)

20070503

20070504

20070505
WOD070502: (for t) 21 DL (225#, mod to 205#), 30 GHSU, 15 DL, 20 GHSU, 9 DL, 10 GHSU; t=7:25

20070506

20070507
WOD070504: (rds in 20) 15 Thrusters (67.5#), 21 Jumping PUs; 7 rds as Rx'd

20070508
WOD070505: PSN 3x7; 95x3, 95x3, 105x3, 115x3, 115x3, 115x3, 115x3; lower load to work out form w/ good pulls

20070509
WOD070506: (AMPAR in 20:00) 7 Thrusters (135#BB), 7 PUs (BW + 50#); 6rds. Had to change up grip frequently on PUs, also had to rest "behind the neck" with the thrusters...next time hope to complete sets without rest

20070510

20070511

20070512

20070513

20070514

20070515

20070516

20070517

20070518

20070519
CFWU 10x3
WOD070508: Run 10km -» mod to 5km in 30:00

20070520
WOD070509: CFT (3x1RM) of BS , SP, DL; BS (295#, 305#, 310#PR), SP (135#, 145#F, 140#PR), DL (365#, 370#PR, 375#F); CFT=820 (310+140+370)

20070521 1700-1800
CFWU 10x3
WOD070510: (5 rds for t) 21 PCLN (95#), 12 HSPU (wall-negs 1st rd, SP (95#) remaining 4 rds); t=33:40

20070522 0800
CFWU 10x1 (short for time...kipping PUs are coming very nicely. 10 in a row is getting easy, so will try 15rep for all excercises in WU
WOD070512: (50-40-30-20-10 for t) Double Unders (sub tuck-jumps), GHSU, back-extensions; t=23:20

20070523 0800
CFWU 10x3
WOD070513: 5 x 5 Back Squat; 225x5, 225x5, 235x5, 235x5, 245x5

20070524

20070525
CFWU 10x3 (w/ 5x3 PUs/dips)
WOD070514: (15-12-9 for t) HPCs (155#), MUs (sub'd 3 pull-ups and 3 dips on the bars); t=40:10
Lots of time on the PU and dips...HPC should have been scaled to maybe 135 so that I could keep up the work-load...oh well!

20070526

20070527

20070528

20070529 0800
CFWU 10x3
WOD070516: (3 rds for time) Walking lunge (100 ft), 50 SQ, 25 Back extensions; t=11:29

20070530

20070531

20070601

20070602

20070603

20070604 0800
CFWU 15x3
WOD070517: PP 3x7; 137.5#x3, 142.5#x3, 142.5#x3, 142.5#x3, 147.5#x3, 152.5#x3, 157.5#; very strict form...little jerky at the end
WOD070518: PU contest (1 PU 1st min...n PUs in nth min); 11 rds

20070605 0800
CFWU 15x3 (+6x2 HSPU-leg spot)
WOD070520: : (5rds for t) Run 400m, 15 OHS (42.5kg); as RX'd; t=18:05; treadmill always starting up-grrr


20070606 0800
CFWU 10x3 (0 PU/dips, 5x3 HSPU, 10x3 Push-Ups)
WOD070521: (4rds for time) 5 MU (sub 15/15 PU/dips), 50 SQ; t=17:35

20070607

20070608 1600
CFWU 15x3 (+5x3 HSPU)
WOD070522: Michael: (3rds for t) Run .8km, 50 Back Extensions, 50 SUs; as RX'd t= 26:21

20070609

20070610 1700
CFWU 15x3 (5x3 PU, +5x3 HSPU)
WOD070524: Cindy: (AMRAP in 20:00) 5 PUs, 10 Push-ups, 15 SQ; as RX'd 15rds

20070611

20070612 0800 BWT=99.5kg
CFWU 15x3 (10-5 HSPU)
WOD070525: 1x7 DL; 367.5#F, 337.5#, 342.5#, 347.5#, 352.5#, 357.5#F, 357.5#F
Looking for new DL PR...however, 15 kipping PUs straight (PR, during WU)

20070613 0800 BWT=219#
CFWU 15x3 (0 PUs, +5x3HSPU)
WOD070526: Lynne: (5 rds for max reps) BP (BWT), PUs; BP (219.5#x2, 187.5#x8-6-7-7), PUs (13-16-11-14-8); Total BP=30 (28@85%BWT), PU=62

20070614

20070615

20070616 0800 BWT=218#
CFWU 15x3 (5x3 PU, +10x3 HSPU)
WOD070528: (AMRAP in 20:00) 5 PU (BW+50#), 5 OHS (BWT); mod to (AMRAP in 20:00) 5 PU (BW+40#), 5 OHS (137.5#); 10 rds + 5 PU; 6/10 hard
OHS shakey but there

20070617

20070618 0800
CFWU 15x3 (+10x2 HSPU), Burgener WU
WOD 070530: (3rds for t) Row 500 meters, 50 WBS (20# to 10'); mod to (3rds for t) Run .4km, 50 WBS (6kg to 10'); t=13:26; 8/10 hard

20070619 0800
CFWU 15-10 (+5 HSPU)
WOD070601: CFT; BS (317.5#, 322.5#, 327.5#PR), SP (152.5#PR, 157.5#F, 157.5#F), DL (377.5#PR, 387.5#F, 382.5#F); CFT=857.5#

20070620 0800
CFWU 15x3 (5x3 PUs, +10x3 HSPU)
WOD070602: (5rds for t) 25 WBS (20# to 10'), 30 PU; mod to (5rds for t) 25 WBS (6kg to 10'), 30 PU (final rd Jumping PU); t=21:38; 8/10 hard, close to pukie

20070621

20070622 1600
CFWU 15x3 (0 PUs/dips, + 10x3 Push-Ups&HSPU)
WOD070603: 30 MU for t; mod to 120/120 PUs/Dips; t=29:23; 8/10 PUs hard!

20070623

20070624

20070625

20070626 0630
CFWU 15x1 (+15 HSPU), Burgener
WOD070605: SN 1x7; 95#, 95#, 105#, 115#, 120#, 120#, 120#PR; 5/10
WOD070606: Angie: (in order for t)100 Pull-ups, 100 Push-ups, 100 SU, 100 SQ; mod to 2 rds of 50reps, t=33:05

20070627 1600
CFWU 15x2 (+10 HSPU)
WOD070607: (5rds for t) Run .4km, 30 Thrusters (65# BB); Mod to 3rds; t=19:32
mod due to twinge in thigh/ham...? went away after a day or two

20070628

20070629

20070630 1700 BWT=215
CFWU 15x2
WOD070609: Diane: (21-15-9 for t) DL (225#), HSPU; as RX'd 11:08; 7/10

20070701

20070702 0800
WOD070610: Run 5km; t=28:58 (Corner box to 8-ball)

20070703 0800
CFWU 15x3 (+10x3 HSPU)
WOD070611: 3x7 BS; WU 8x135#, 295#x3, 295#x3, 295#x3, 295#x3, 300#x3, 305#x3, 305#x3
3rd rep, 6th set was a little iffy, got nice and low on last set. Taking a deep breath before each rep helped...feel'n pretty good...got 305x3, when my 1RM PR is 310.

20070704 0800
CFWU 15x3 (-dips,+HSPU & Push Ups)
WOD070613: Elizabeth: (21-15-9 for t) CLN (135#), Ring Dips; mod to x2 bar dips; t=32:30

20070705

20070706

20070707

20070708

20070709

20070710

20070711

20070712

20070713

20070714

20070715

20070716 0800 12 days off due to bronchitis
CFWU 15x3 (5x3 PUs)
WOD070614: (AMRAP in 20:00) 15 Double-unders, 15 Burpees, 15 Box Jump, 15 ft Rope climb; Mod to tuck jumps and towel PUs; 4 rds

20070717

20070718 Jett born!

20070719

20070720

20070721

20070722 1600 BWT=210
CFWU 15x3 (10x3 HSPU)
WOD070615: 3x7 OHS; 135#x3, 135#x3, 140#x3, 145#x3, 150#x3, 155#x3 (fail on 1/3), 155#x3 PR; 5/10

20070723 1900
CFWU 15x3 (HSPU & Push Ups 10x3)
WOD070617: (21-18-15-12-9 for t) DL (95#BB), HC (95#BB), FS (95#BB), PJ (95#BB); Mod to HC=HPC, and only 21 of all; t=13:30

20070724

20070725

20070726

20070727

20070728

20070729 1300 BWT=215
CFWU 15x3
WOD070617(retry): (21-18-15-12-9 for t) DL (95#BB), HC (95#BB), FS (95#BB), PJ (95#BB); mod HC=HPC, t=42:58; 9/10

20070730

20070731

20070801 1500 BWT=214
CFWU 15x3 (0 PUs, Push Ups and HSPU 10x3)
WOD070618: PU 'contest'; 11 complete rds (65PUs total)
Definatly more consistancy will help my #s...little hard getting out of the house with a 1wk old son.

20070802

20070803 1200 BWT=217
CFWU 15x3 (0 dips)
WOD070621: JT: (21-15-9 for t) HSPU, Ring Dips, Push-Ups; mod to ring dips = x2 bar dips; t=25:35; 8/10 hard...could only do bar dips in sets of 5!

20070804

20070805 0800
light WU
WOD070619: Run 10km; mod to 5km; 12.5laps at HS of .4km t=29:40

20070806

20070807 0800
CFWU 15x3 (0PUs, 10x3 HSPU and Push Ups)
WOD070622: (rds in 20) 5 BJ, 10 L-PU, 15 KTEs; 5 rds even, + 5 BJ and 3 L-PUs

20070808

20070809 2030
CFWU 10x1 (pressed for time)
WOD070623: Fran: (21-15-9 for t) Thrusters (95#), PUs; as Rx'd for PR of 6:18; 9/10

20070810 1800 BWT=218
CFWU 15x3 (+10x3HSPU)
WOD070625: FS 1x7; 227.5#, 237.5#, 242.5#, 247.5#F, 237.5#, 242.5# PR, 247.5#F;

20070811

20070812

20070813

20070814 2130
WOD070626: Run 5km; "First phone-box @ cul-de-sac to eight-balls" t=27:30

20070815

20070816

20070817

20070818 1800
light WU
WOD: 100 KB swing for t; sub 18.9kg water bottle; t=5:43

20070819

20070820 1300 BWT=221#
CFWU 15 x 3 (7PUs, 10 Push Ups, 10 HSPUs)
WOD070627: (3 rds for time) 50 Thrusters (45#BB), 35 PUs; as rx'd t= 29:45 (6'07"+11'46"+11'52")

20070821 0800
CFWU 15 x 3 (0 PUs)
WOD070629: Murph: (for t, break up prn) Run 1 mi, 100 PUs, 200 Push-Ups, 300 SQ, run 1mi; as Rx'd except did 100 'normal' Push Ups, and 100 Push Ups from the knee t= 58:40 (7:53 and 9:21 for the 1 mile runs, 41:26 for the torture in between)

20070822 0800
CFWU 15x3 (with 10x3 HSPU - spotted by bar)
WOD070630: HPC 1x7; 135#, 185#, 195#, 205# PR, 215#F, 215#F, 210#F

20070823

20070824

20070825 0800
CFWU 15x3 (0 PUs/Dips, 10x3 Push-Ups/HSPU)
WOD070701: 30 MUs for t; mod to 120/120 PUs/Dips on bar; 20 x 6/6 PUs/Dips t=25:53

20070826 Was going to run on track...rained all night

20070827 0800 BWT=224#
CFWU 15x3 (+10x3 HSPU)
WOD070703: Annie: (50-40-30-20-10 for t) Double-unders (sub Tuck-Jumps), SUs; t=11:06 (3:03+3:10+2:43+1:29+0:39); 7/10


20070828 0800 BWT=224
WOD070704: CFT 1RM BS, SP, DL; BS (327.5#, 337.5#PR, 347.5#F), SP (157.5#F, 152.5#F, 147.5#), DL (377.5#, 387.5#PR, 397.5#F); CFT=872.5# (+15# = +10BS + -5SP + +10DL)

20070829 0830
CFWU 15x2 (0 PUs, 15x2 Push Ups)
WOD070705: Row 1km, then 5rds of 25PUs and 7 PJs (135#); Only did 100 SDLHP (for 1km row) is 5-6 mins

20070830

20070831

20070901

20070902

20070903

20070904 0800
Auqaplex closed, so ran 8laps of 400m (2.4km) at HS track in new FiveFingers; t=18:53 (2:10+2:21+2:25+2:20+2:14+2:18+2:27+2:34)

20070905 0800 BWT=224
CFWU 15x3 (0 PUs, +15x3 Push Ups, +5HSPU)
WOD070705(again): Row 1km, then 5rds of 25PUs and 7 PJs (135#); sub 100 SDLHP for 1km row; t= 31:23 (4:44 SDLHP + 3:31 rd1 + 7:05 rd2 + 5:26 rd3 + 6:25 rd4 +4:10 rd5); 8/10 hard

20070906

20070907

20070908 0800 BWT=220
CFWU 15x3 (+10-5-5 HSPU)
WOD070707: Isabel: (30 reps for t) SN (135#); sub 95#; t=7:47; 115# too much, one miss, no drops...weight will go up with bumpers

20070909

20070910

20070911 0800 BWT=224
CFWU 15x3 (0 PU, +5x3 HSPU)
WOD070708: Cindy: (AMRAP in 20:00) 5 PUs, 10 Push-ups, 15 SQ; 17 rds (PR) + 5 PUs; 0'36" + 0'53" + 1'03" + 1'01" + 1'10" + 1'05" + 1'17" + 1'16" + 1'17" + 1'17" + 1'19" + 1'18" + 1'48" + 1'39" + 1'01" + 0'50" + 1'04"

20070912 0800 BWT=224
CFWU 15x3 (10x3 GHSU, 5x3 PUs, +10x3 HSPU)
WOD070709: Tabata SDLHP (45#), SQ, PU, Push Up, SU (8 x 20,10, rest 1min); SDLHP 12 (12, 13, 12, 12, 12, 12, 12, 12), SQ 12 (13, 13, 12, 12, 12, 12, 12, 12), PU 10 (12, 11, 10, 10, 10, 10, 10, 10), Push Up 10 (12, 11, 10, 10, 10, 10, 10, 10), SU 11 (11, 11, 11, 11, 11, 11, 11, 11); 12 + 12 + 10 + 10 + 11 = 55 

20070913

20070914

20070915

20070916

20070917

20070918

20070919

20070920

20070921

20070922 0800
CFWU 15x2 (+10x2 HSPU)
WOD070711: BS 1x7; 227.5#x5 (WU), 317.5#x1, 322.5#x1, 327.5#x1, 332.5#x1, 337.5#x1(old PR), 342.5#x1, 347.5#x1(new PR)

20070923

20070924 0845
CFWU 15x2 (15x1 PU, 15 Dip, +10x2 HSPU, +15x1 PushUp)
WOD070712: 25 Walking lunge steps, 20 PU, 50 Box jumps (20" box), 20 DU (sub Tuck-Jumps), 25 Ring dips, 20 K-to-Es, 30 KB swings (sub 70# DB), 30 SUs, 20 HSC (2x35#DB), 25 BEs, 30 WBS (20# to 10'), 3 Rope climb ascents (sub 15x3=45 PUs); t=41:25...close to pukie

20070925 0830 BWT=220
CFWU 15x3 (+10-5-5 HSPU, 10x3 PushUp)
WOD070713: 1x7 BP; 227.5#x1, 227.5#x1, 232.5#x1, 232.5#x1(new PR), 237.5#x1F, 227.5#x1, 232.5#x1F  

20070926 0830 BWT=219
CFWU 15x3
WOD070715: Diane: (21-15-9 for t) DL (225#), HSPU (sub legspot); as RX'd, t=7:48

20070927

20070928

20070929

20070930

20071001

20071002 0830 BWT=218
CFWU 15x3 (10x3 PU, +10x3 HSPU)
WOD070719: 20 rds for t of 5 PU, 10 PushUp, 15 SQ; t=23:13 (50"+56"+56"+59"+1'02"+1'01"+1'08"+1'21"+1'00"+1'10"+1'17"+1'35"+1'07"+1'16"+1'19"+1'33"+1'21"+1'19"+1'12"+44")

20071003 0830 BWT=218
CFWU 15x2 (+10x2 HSPU)
WOD070720: 5x5 FS; 135#x10(WU), 207.5#x5, 207.5#x5, 212.5#x5, 212.5#x5, 217.5#x5

20071004

20071005 Commenced GTG, KB1hPress(es) x5 24kg  tid

20071006 0900 BWT=220
CFWU 15x3 (5x3 PU, +15x3 PushUp, +10x3 HSPU)
WOD070723: Helen: (3rds for t) Run .4km, 21 KB Swing (1.5Pd=55#), 12 PUs; as rx'd t=12:16 (3'47"+4'17"+4'10")...runs on TM 1%

20071007 0800
KBWU 10x2 (of Halo, 2HSwing, HighPull, SNPull, press, H2H passes, rows, SitUps) with 8kg KB
2HSwings 10 reps/hand x (32, 24, 16, 12, 8kg), 3/h TGU x  8kg

20071008 0800
KWWU 10x3 8kg
KBSN 10/h x (8, 12, 16kg), KBCN 5/h x 24kg, KBOHS 5/h x 8kg, windmill H x 5/h (8kg) & H-L x 5/h (8-12kg)


20071009

20071010

20071011

20071012

20071013

20071014 1500
Row 1km in 4ish mins, CFWU 15x2 (10x3 PUs)

WOD: 3rds of Row500m, 21 KB swings (16kg) and 5 Shed Door PUs; t=11:37 (rows at 1:54, 2:03 and 2:06)...
Then fish game (1013m/4:00min), KB C&P (16 kg), 2/h TGU (16kg)



20071015

20071016

20071017 1830
WU

WOD070804: Run 5 K; sub Row 5km in 22:37



20071018

20071019

20071020

20071021

20071022 1200
Light WU
WOD080812: Grace: (30 reps for t) C&J (135#); Opps! Did 60kg cleans...25 in 6:12


20071023

20071024

20071025

20071026

20071027

20071028
Light WU
WOD: 4 rds for time of 500m row, 10/10 1-H KB Swing (16kg), 10 Push Ups (on KBs) and 5 ab wheels; t=15:42 (3:48+4:16+3:48+3:59)...500m rows at 1:51.8, 1:56.7, 2:00.6 and 2:07.1


20071029

20071030

20071031

20071101
WOD 5km row  *****

20071102

20071103
WOD 1k row, 21 CFKB swings (24kg), 12 push ups in 5:54

20071104
Light WU
WOD: 4 rds of 500m row, 21 CFKB swings (16kg) and 5 ab-wheels; t=16:41 (3:43 + 4:16 + 4:26 + 4:15)...Rows at 1:52.3, 2:05, 2:04 and 2:08

20071105

20071106 1015
WU: Row fish game (4:00) 890m
WOD: 6 x 500m/1:00r; 1:38.8, 1:51.0, 1:54.3, 1:56.7, 1:52.1, 1:57.4; rest 598m

20071107

20071108

20071109

20071110 1100
WOD: 4 rds for time of Row 500m, 21 24kg CFKB swing, 12 PushUp, 6 ab wheels (knee); 21:03 = 4:50+5:03+5:31+5:36

20071111

20071112

20071113

20071114

20071115

20071116 1630
CFWU 10x3 (+5x3 ring dips)
Fran: (21-15-9 for t) Thrusters (95#), PUs; as RX'd 9:23...been sick so took it easy

20071117

20071118

20071119
Michael: (3rds for t) Run .8km, 50 Back Extensions, 50 SUs; Sub'd 3 rds for time of: 1km Row, 50 SU, 50 Good-Mornings with 16kg KB; 27:39 = 8:56+10:01+8:42 (rows of 3:58.7, 4:05.7 and 4:06.2)

20071120

20071121 2000
light WU with C&J dowel work
WOD071120: Clean and Jerk 3-3-3-3-3 reps; 70 kg x 3, 80 kg x 2 (missed 2nd attempt), 82.5 kg x 3, 85 kg x 3 (2nd jerk was pressed out), 90 kg x 3
...then 95 kg x 1, 100 kg x 1 - jerks need work...cleans semi-solid. WOD C&Js were dropped and reset.


20071122 2000

CFWU 10 x 2 (5 ring dips)
WOD071118: Filthy Fifty:

50 Box jump, 24 inch box

50 Jumping pull-ups

50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
As Rx'd, subbed tuck jumps for double unders...38:52


20071123

20071124

20071125

20071126

20071127 0900
Burgener WU with stick and 20kg bar, CFWU x 1
WOD071121: Helen: (3rds for t) Run 400m, 21 KB Swing (24kg), 12 PUs; As RX'd, runs 'around-the-block' in -15C and snowing...14:20  Personal worst time in my worst WOD conditions to date. (wife jacked my C2)


20071128 1600
WU C2 fish game 969m (4:00)

WOD071122: 30 Muscle-ups for time; sub 120 PUs, 120 dips; first 12 dips were ring dips...did it 3/3 x 40 PUs/dips, 27:20


20071129

20071130 1730
CFWU 10 x 3 (5 ring dips)
WOD071124: Nancy: (5rds for t) Run 400m, 15 OHS (42.5kg); as RX'd, runs outside -12C around the block, 20:45

20071201 1730
Elizabeth: (21-15-9 for t) CLN (60kg), Ring Dips; as RX'd 20:20 = 9:48 + 7:18 + 3:15...half of reps were power cleans, should have scaled back. Cleans in mini sets of 3, ring dips in sets of 2.

20071202

20071203

20071204 1700
WOD071126: Weighted PUs 1x7; 16kg, 28kg, 38kg, 46kg (failed - bar to mouth), 46kg, 48.5kg PR and 50.5kg (failed - bar to forehead).
WOD071128: CFT 1RM BS, SP, DL; BS (151kg, 156kg F, 153.5kg PR), SP (70kg, 72.5kg F, 70kg PR), DL (176kg F, 176kg F, 171kg F); so CFT is undermined due to no weight for the DL.

20071205 1300
WOD071129: Run 5 km, sub 5km row in 21:01.2
2130hrs: WOD071130: n PUs in n th minute; 13 rds even.


20071206 2230
WOD071202: 5 mins DUs, 5 mins C&J (95#), 3 mins DUs, 3 mins C&J (95#), 1 mins DUs, 1 mins C&J (95#); sub Tuck Jumps and 42.5 kg C&J; TJs (140, 75, 40), C&J (20, 10, 7) for a total 255 TJs and 37 C&Js


20071207 1400

WOD071203: Michael: (3rds for t) Run .8km, 50 Back Extensions, 50 SUs; sub 1km rows for runs, 12kg (KB) goodmornings for BEs, SUs anchored; 27:22.52 = 8:49.71 + 10:10.36 + 8:22.45; 1km rows at 4:14.4, 4:11.7 and 4:08.1



20071208

20071209 2100
Fish Game (4:00min row) 910m, CFWU 15 x 2

WOD071204: FS 5 x 5: WU 10 x 60 kg, then 5 x 80 kg, 5 x 90 kg, 5 x 100 kg, 5 x 100 kg, 4 x 105 kg (missed last rep)


20071210

20071211

20071212 1100
CFWU 10 x 2 (5 ring dips)
WOD071206: 5rds for time of 400m run, 21 SDLHP (35kg), 21 Thrusters (35kg);  42:07 =  6:15 + 8:39 + 9:12 + 9:49 + 8:11

20071213 2130
Row 4:00 1007m, CFWU 10 x 3 (5 ring dips, 5 PUs, 5 Push Ups)
WOD071207: Lynne: (5 rds for max reps) BP (BWT), PUs; scaled to 90kg BP; BP (4, 4, 4, 4, 3), PU (19, 20, 16, 16, 12)
PUs overhand odd rds, underhand even rds


20071214 1800
CFWU 10 x 3 (+5 ring dips)
WOD071208: DL 3 x 5; 3 x 130 kg, 3 x 150 kg, 3 x 171 kg, 1 x 181 kg (missed last 2 reps, but a new PR), 3 x 176 kg
last 3 sets had a 45lb/side metal instead of 20 kg, so I count an extra kg.

20071215

20071216

20071217 0830
CFWU 10 x 2 (5 ring dips), Burgener WU
WOD071210: Push Jerk 3 x 7; only did 5 sets; 80kg x 3, 80 kg x 3, 85 kg x 2 (missed last one), 85 kg x 3, 85 kg x 2 (missed last one)

20071218

20071219

20071220 2000
CFWU 5 x 2 (push ups, ring dips)

WOD071211: Angie: (in order for t)100 Pull-ups, 100 Push-ups, 100 SU, 100 SQ; as RX'd, Push Ups on paralettes; 39:10.85


20071221

20071222 1330
CFWU 10x3 (5 ring dips)

WOD071212: BS 5-3-3-3-1-1-1-1-1; WU 10 x 101.6kg, then 5 x 131.6kg, 1 x 151.6 (missed 2nd one but got a PR), 3 x 141.6, missed 143.7kg and shut it down. Will row tonight.


20071223

20071224

20071225

20071226

20071227 1300

WOD071220: Run or Row 5K; row 5km in 20:07.4


20071228 2350
KBWU x 1

WOD071224: 150 Burpees for t; did 70 in 11:00... cut short by Ava screaming in the night


20071229 1720
CFWU 10 x 2
WOD071214: SP 1 x 5, PP 3 x 5, PJ 5 x 5;
SP 1 x 5: 1 x 65kg, 1 x 67.5kg, 1 x 70kg, 1 x 72.5kg F, 1 x 72.5kg F
PP 3 x 5: 3 x 65kg, 3 x 70kg, 1-Jerk-1 x 72.5kg, 3 x 72.5kg, 3 x 75kg
PJ 5 x 5: 5 x 70kg, 5 x 72.5kg, 5 x 72.5kg, 3-2F x 75kg (right wrist pain), 5 x 70kg

20071230 1730
WOD071216: 400m walking lunge: did 400 steps in 20:39

20071231

20080101 1740
CFWU 10 x 1 (5 PUs, 5 ring dips)
WOD071218: Fran: (21-15-9 for t) Thrusters (42.5kg), PUs; did 40kg thrusters; t=5:37 (PR of 0:00:41)...but weight not as RX'd (88lbs)

20080102 1730
WOD080101: CFT 1RM BS, SP, DL;
BS: 1 x 150kg, 1 x 152.5kg, 1 x 155kg (PR)
SP: 1 x 70kg, 1 x 72.5kg (PR), 1 x 75kg F
DL: 1 x 181.6kg, 1 x 184.1kg F, 1 x 184.1kg F
CFT = 409.1 kg = 900 lbs

20080103 1730
WOD080103: 30 MU for t; did 60 bar PUs and 45 ring dips in 15:57...wasn't feeling it



20080104

20080105

20080106 2000
CFWU 5 x 2 (ring dips)
WOD080104: Power clean 3-3-3-3-3; 3 x 80kg, 3 x 90kg, 3 x 95kg, 3 x 100kg, 1 x 100kg
WOD080105:Tabata Something Else; mod to 1 min rest between rds (whoops!); PU (12, 10, 7, 6, 6, 4, 5, 5), Push Ups (11, 10, 10, 8, 8, 7, 6, 8), Sit Ups (10, 10, 9, 9, 10, 10, 11, 10), Squats (12, 12, 12, 12, 12, 12, 12, 12)

20080107 2100
CFWU 15 x 2 (6 ring dips), 10 x 20kg FS
WOD080107: 1 x 10 FS; 1 x 80kg, 1 x 90kg, 1 x 95kg, 1 x 100kg, 1 x 105kg, 1 x 110kg, 1 x 115kg, 1 x 117.5kg, 1 x 117.5kg, 1 x 120kg (new PR)

20080108 1530
KBWU 10 x 1, Row 1km in 4:06.5, CFWU 15 x 1 (5 ring dips, 10 HSPU, 0 PU)

WOD080108: Cindy: (AMRAP in 20:00) 5 PUs, 10 Push-ups (paralettes), 15 SQ; 12 rds + 5 PU


20080109


20080110 1730
WOD080109: Michael: (3rds for t) Run .8km, 50 Back Extensions, 50 SUs; sub 1km rows for runs, 12kg (KB) goodmornings for BEs, SUs anchored; t = 26:00.20 = 8:48.46 + 8:52.37 + 8:19.37; rows at 4:04.0, 3:58.8 and 3:59.1

20080111 1730
CFWU 15 x 1 (5 ring dips)
WOD080111: Diane: (21-15-9 for t) DL (100kg), HSPU; HSPUs bar assisted, otherwise as RX'd, t = 9:00

20080112

20080113

20080114

DL + CFSwing 10 x 4 (12kg, 16kg,  24kg, 32kg), clean + press 10 x 16kg, snatch 10 x 16kg


20080115

20080116 1730
WOD081016: Row 5 km, t = 22:01.6


20080117 0900
CFWU 15 x 2 (0 dips, 15 push ups)

WOD080112: Elizabeth: (21-15-9 for t) CLN (60kg), Ring Dips; as Rx'd t = 18:30 PR


20080118 1200

KBWU 10 x 2 (12kg, 16kg)
4L+4R x FS  x  (16kg, 24kg)
3L+3R x FS x 32kg
10L+10R x CLN+Press x 16kg


20080119 2130
1 km row in 4:49.4

WOD080115: Filthy Fifty: 50 each of 24" Box jump, Jumping PU, 16kg CFKB swings, Walking Lunge steps, K-to-E, 20kg Push press, Back extensions, 20kg barbell thrusters, Burpees and Tuck Jumps; t = 00:34:35.0 (note subs on wall-ball (thrusters) and double unders (tuck jumps)...PR all the same


20080120

20080121 2200
CFWU 15 x 1 (5 ring dips)
WOD080120: DL 1 x 7: 171.6kg, 174.1kg, 176.6kg, 179.1kg, 181.6kg F, 181.6kg, 184.1kg PR
Row 2km in 8:40 (or something)


20080122 2300
10 x 8kg KBWU
3LR x (8kg x 16kg) Squat Snatch

150 x 16kg 2H Swing for t; first 60 CFs, t = 5:54.0
5 x 5 Ab wheel roll outs
10LR x 5 Clean + press


20080123

20080124

20080125

20080126
KBs

20080127
KBs

20080128
KBs

20080129

20080130 1700
5km row

20080131

20080201

20080202

20080203 1100
CFWU 15 (5PUs, 10 PushUps, 5 ring dips) x 2
WOD080131: 3rds for t of 15 DL (102.5kg), 15 HSPU (leg-spot on bar), 15 PU, 15 Thrusters (40kg); as close to RX as equipment allows (if only I had another 2 x 1.25kg) in 24:40


20080204 1000

WOD080201: Run 10km, sub'd row 10km; 45:40.4


20080205

20080206 1630
CFWU 10 x1, BS 8 x 100kg

WOD080204: BS 3 x 5; 3 x 140kg, 3 x 142.5kg, 3 x 142.5kg, 2+1F x 145kg, 3 x 142.5kg
WOD080202: Tabata Something Else; tabatas x 8 (no rest) x 4 movements,  PU (9, 9, 8, 5, 5, 5, 5, 5), Push Ups (9, 9, 9, 9, 8, 7, 6, 6), Sit Ups (8, 9, 9, 8, 9, 8, 9, 10), SQ (10, 10, 10, 10, 10, 10, 12, 15); 51+63+70+87=271


20080207 1700
WOD080209: 5km row in 20:29.4

20080208  COLD  :(

20080209

20080210

20080211

20080212

20080213

20080214

20080215

20080216

20080217

20080218

20080219

20080220

20080221

20080222 1700
080221: 4rds for t of Run 400m, 50 SQ; sub 500m rows, 50 SQ: t = 21:16.8, rows at 1:55.9, 2:07.5, 2:13.0 and 2:20.3
first WOD since a cold kept me from training for 2 weeks


20080223

20080224 0800
CFWU 10 x 3 (5 x 3 Ring Dips, 10 x 3 HSPU)

080220: 3 x 7 HSC: 70kg x 3, 75kg x 3, 77.5kg x 3, 80kg x 3, 82.5kg x 2+1f, 82.5kg x 3, 85kg x 3; not agressive enough on rep 3 of set 5


20080225
0300: KB work

0800: WOD080222: Lynne: (5 rds for max reps) BP (BWT), PUs; scaled to 87.5kg BP; BP (3, 3, 3, 3, 2), PU (12, 10, 12, 11, 8)

20080226

20080227 Got shots...not feeling good for WODs

20080228

20080229

20080301

20080302 1800
Row 1km (in 4:34), CFWU 10 x 2 (0 PU, 5 x 2 Ring Dips, 10 x 2 Push Ups)
WOD080224: Eva: 5 rds for time of 800m run, 30 CFKB swing (32kg), 30 PU; only did 2 rds as RX'd, 27:58 = 11:04 + 16:54


20080303

20080304 1630
CFWU 15 x 2 (10 x 2 Ring Dips)
WOD080225: SP 1 x 5, PP 3 x 5, PJ 5 x 5; SP (1 x 70kg, 1 x 70kg, F x 70kg, 1 x 67.5kg, 1 x 67.5kg), PP (3 x 67.5kg, 3 x 67.5kg, 3 x 70kg, 3 x 72.5kg, J-2 x 72.5kg), PJ (5 x 67.5kg, 5 x 67.5kg, 5 x 67.5kg, 5 x 67.5kg, 4-F x 70kg)

20080305 1730
CFWU 15 x 2 (6 x 2 Ring Dips)
WOD080226: 5 rds for t of 400m run, 50 SQ, 30 BE; mod to 4 rds, sub'd 16kg good-mornings for BEs; 28:55 = 6:56 + 7:10 + 7:41 + 7:08
Ramping back up following about 3 weeks of little of no WODs

20080306

20080307

20080308

20080309 0400
16kg KB Grinds
30 2H Swing
10L + 10R Halo
12 x3 Towel Swing (30"R)
5L + 5R x5 C&P (30"R)
3 x5 Towel PU (60"R)
5 x3 PU (60"R)
2L + 2R x2 TGU (2'R)
5 x4 Box Squat (60"R)
4 x4 knee Wheel outs (30"R)

1700
Fish Game (C2 row, 849m in 4:00)
7 LR 12kg Halo
20 24kg Swing
5km row in 21:35.9


20080310

20080311

20080312

20080313
0330
6/side Halo 16kg
20 DARC Swing 16kg
15/side 1-H Swing 16kg
10/side x 5 1-H Swing 24kg (1 min rests)
1-2-3-2-1 Ladder C&P Long Cycle 24kg
3/side x 3 Side press 16kg
3 x 3 Towel PU
 
1700
1km row in 4:21
WOD080313: Michael: (3rds for t) Run .8km, 50 Back Extensions, 50 SUs; sub'd 12kg KB good-mornings, otherwise as rx'd, 24:49 = 7:50 + 8:33 + 8:26

20080314

20080315

20080316

20080317 1930
CFWU 15 x 2 (5 x 2 PU, 5 x 2 Ring Dips)
WOD080315: SN 1 x 7
WU 40 kg x 5, then 1 x 50 kg, 1 x 60 kg, 1 x 60 kg, 1 x 60 kg, 1 x 60 kg, 1F x 62.5 kg, 1 x 62.5 kg
WOD080316: Nicole: AMRAP 20mins 400m run, max PU; as rx'd 7rds completed, PU (10, 6, 6, 5, 7, 7, 8)


20080318 2000
Row 1000m in 4:08.5
CFWU 15 x 1 (0 PUs/Dips)

WOD080317: Nate: (AMRAP 20mins) 2 MU, 4 HSPU, 8 CFKB Swing (32kg); sub 3 PU / 2 RingDip = 1 MU, 9rds + 1 PU

20080319

20080320

20080321

20080322 2100

5000m row in 19:48.2

20080323

20080324

20080325

20080326

20080327 1730
CFWU 15 x 2 (5 x 1 PU, 10 x 1 Push Ups, 5 x 2 Ring Dips)
WOD080327: Helen: (3rds for t) Run 400m, 21 KB Swing (24kg), 12 PUs; as rx'd in 13:11.88 = 3:58.57 + 5:06.69 + 4:06.62

20080328

20080329

20080330 1300
Run 2.5km to tire shop in 12:16, roll 450# tire home in 44:00.

20080331

20080401

20080402 1700
First (2) MUs!!!

CFWU 15 x 2 (5 x 2 PUs)
WOD080331: Fran: (21-15-9 for t) Thrusters (42.5kg), PUs; as rx'd in 10:35


20080403 1330

1km row in 4:03.5, CFWU 15 x 3 (sub 10 x 3 ring dips, +10 x 3 feet-on-bar-HSPU)

WOD080401: 4 rds 800m runs for time, rest prn; as rx'd at High School track 3:32.35 (400m splits of 1:31.40 + 2:00.95), 3:50.13 (1:50.12 + 2:00.01), 3:34.23 (1:38.30 + 1:55.93), 3:45.45 (1:47.78 + 1:57.67); rested ~5mins in between

20080404 1730
1 km row in 4:06.6, CFWU 15 x 2 (5 x 2 GHD SU, 5 x 2 BE, 10 x 2 Ring Dips)
WOD080402: 5 rds of 30 GHD SU, 25 BE; as rx'd in 12:35 (GHD SU rds at 1:24, 1:50, 1:58, 1:50, 1:50; BE rds at 0:41, 0:52, 0:55, 0:37, 0:35)

20080405

20080406 1530
1km row in 4:02.2, CFWU 15 x 3 (10 x 3 Ring Dips)
WOD080404: Gwen: 15-12-9 C&J (touch and go, rest prn between sets): As rx'd no fouls with 60kg...rested weight above knee in deep squat...cheating? I'll use a lower weight next time. Last set no 'rest'.

20080407

20080408

20080409 1740
C2 interval rows, :30/:30r x 13;

20080410

20080411
 
20080412 1730
CFWU 15 x 2 (0 OHS, 15 x 2  Good-Mornings (16kg)), 1 MU earlier in day
WOD080412: 10km run; mod to 5km run (hills) in 30mins

20080413

20080414

20080415

20080416 1730
WOD080416: Nancy: (5rds for t) Run 400m, 15 OHS (42.5kg); mod to 5 rds of 500m row, 10L/10R OHS (16kg KB); 18:27 = 3:13 + 3:45 + 3:55 + 3:53 + 3:39

20080417 1700
CFWU 15 x 2 (0 dips, 15 x 2 PushUps, 15 x 2 leg-spot-HSPU)

WOD080417: Elizabeth: (21-15-9 for t) CLN (60kg), Ring Dips;as rx'd in 17:36 = 8:08 + 6:57 + 2:31


20080418 1730
WOD080418: Michael: (3rds for t) Run .8km, 50 Back Extensions, 50 SUs; Mod to 3 rds for t of 1km row, 50 Good-Mornings (16kg KB), 50 SU (anchored); t = 26:43 = 9:09 + 9:25 + 8:09 

20080419

20080420

20080421

20080422

20080423

20080424

20080425

20080426

20080427

20080428 1300
5s x 3 L-sit, 5s x 3 Tuck Planche, 15 OHS, 10 x 20kg TSU, row 1km in 3:54.7
4 rds for t of 400m, 5 (big) tire flips with jump through, 10 tire jumps (22"), 5 CFKB Swing (24kg), 10 CFKB Swing (16kg), 10 parralette push ups with feet on tractor tire; t = 21:38


20080429 1700
WOD080429: run 5km; mod to 5km row in 19:33.7

20080430

20080501

20080502

20080503

20080504 1630
CFWU 15 x 2 (0 PU, 10 x 2 ring dips)
WOD080502: Murph: for t run 1.6 km, 100 PU, 200 Push Ups, 300 Air Squats, run 1.6 km, partion as needed; Cindy partioning, no vest, runs in vibram fivefingers (half gravel road...ouch!), t = 50:00 even

20080505

20080506 1300
CFWU 15 x 1 (0 Dips)

WOD080506: Elizabeth: (21-15-9 for t) CLN (60kg), Ring Dips; as rx'd (full squat cleans) in 17:20 (CLN rds in 6:52, 4:07, 2:02, and ring dip rds in 2:39, 2:04 and 0:34)


20080507 1700
WOD080507: 4 rds of 800m run, rest prn; t = 3:37 (1:40 + 1:57), 3:49 (1:47 + 2:02), 4:06 (1:58 + 2:08), 4:06 (2:05 + 2:01); runs 'around the block'

20080508 1700
1km row in 4:20, CFWU 15 x 2

20080509 1600
1km row in 4:30, CFWU 15 x 2
WOD080508: Diane: (21-15-9 for t) DL (100kg), HSPU; as rx'd (feet on bar HSPUs) in 13:56  (6:18 + 5:14 + 2:23)...fell twice kicking up to the bar with a truck in the way

20080510

20080511 1730
CFWU 15 x 3 (5 x 3 PUs, 10 x 3 push ups, 10 x 3 ring dips)
WOD080510: Fran: (21-15-9 for t) Thrusters (42.5kg), PUs; as rx'd in 9:50...
not sure what happened...wasn't feeling it. I think a general lack of PUs in th last months to blame.

20080512

20080513 2200
CFWU 15 x 3 (10 x 3 Ring Dips)
WU 16kg KB OHS 5L/5R, 40kg barbell x 5 OHS
WOD080511: OHS 3 x 7: 3 x 60kg, 3 x 60kg, 3 x 62.5kg, 3 x 62.5kg, 3 x 62.5kg, 3 x 62.5kg, 3 x 65kg

20080514 1730
WU DL 5 x 101.6kg
WOD080514: DL 1 x 7: 1 x 151.6kg, 1 x 161.6kg, 1 x 166.6kg, 1 x 171.6kg, 1 x 174.1kg, 1 x 176.6kg, F x 179.1kg

20080515 1730
1 km row in 4:30, CFWU 15 x 1 (5 ring dips, 5 PUs), Burgener WU
WOD080515: Cindy': (AMRAP in 20:00) 5 PUs, 10 Push-ups, 15 SQ; 13 rds + 5 PU + 5 PushUps