20100314 1600hrs
WOD100302: 8 rounds of Run 400m, Rest 90 seconds. Post total time to comments not including 8th rest.
24:13 = runs of 1:30, 1:27, 1:39, 1:47, 1:47, 1:42, 2:01 (ran to get dog...added about 10-15secs), 1:48 (+ 7rests of 90secs)



20100316 1830hrs
WOD100303: Shoulder Press 3-3-3-3-3-3-3
60kg x 3
60kg x 3
62.5kg x 3
65kg x 3
67.5kg x 2
65kg x 3
65kg x 2

War Frank

20100312 1600hrs
WOD100301: "War Frank": Three rounds for time of 25 Muscle-ups, 100 Squats and 35 GHD situps.
Sub'd 25PUs/25Dips = 25MUs and regular anchored SUs.
39:30
Hadn't worked out for a bit as wasn't feeling good / no time. BACK AT IT!
That was a tough WOD...guess that's the point. RIP Capt. Frank

20100227 1600hrs
WOD100215:For time:
15 Squat clean (70kg)
30 Toes to bar
30 Box jump (rx is 24" box, used a chair at 21-22")
15 Muscle-ups (sub'd 3 PUs and 2 ring dips per MU)
30 dumbbell Push press / push jerk (sub'd 35kg barbell)
30 Double-unders (sub'd tuck jumps)
15 Thruster (20kg)
30 Pull-ups
30 Burpees
300 feet Walking lunge with 45lb plate held overhead

DNF. Finished burpees at 31:50.
Did with a holter monitor on...I wonder what they'll say :O
I sweat the leads off and had to have the wife tape them on with duct tape.

20100219 0430hrs
WOD100217: "Tabata This!": Tabata Row, Rest 1 minute, Tabata Squat, Rest 1 minute, Tabata Pull-up, Rest 1 minute, Tabata Push-up, Rest 1 minute, Tabata Sit-up
Sub'd Burpees for rows
Burpees = 6, 6, 6, 6, 5, 5, 5, 5
Squats = 15, 15, 15, 15, 13, 14, 11, 13
PUs = 5, 5, 5, 5, 5, 5, 5, 5
Push Ups = 10, 8, 7, 6, 6, 6, 6, 6
Sit Ups = 10, 10, 10, 10, 10, 10, 10, 10

Total = 5 + 11 + 5 + 6 + 10 = 37

20100218 0430hrs
CFWU 10 x 2
WOD100214: Max rounds and reps in eight minutes of:
4 Handstand push-ups
2 pood Kettlebell swing, 8 reps
12 GHD situps

Sub'd HSPUs with knees on table, abmat SUs for GHDs.
7 rounds even (if my oxygen deprived brain was counting right)

"Kelly"

20100212 0400hrs
WOD100203: "Kelly": Five rounds for time of Run 400m, 30 Box jump (24") and 30 Wall ball shots (20#)
Sub'd 20# x 2 DB thrusters for WBS, otherwisw as rx'd
28:25 = 5:11 + 6:05 + 5:41 + 5:55 + 5:32

20100110 1345hrs
WOD100202: "Griff": For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
As rx'd in 16:07 = 4:12 and 4:46 forwards, 3:27 and 3:41 backwards

20100207 0430hrs
WOD100201: Five rounds for time of 5 Thruster (70kg), 5 Muscle-ups and 400m run.
Did jumping MUs, otherwise as rx'd in 23:05.

20100205 0300hrs
WOD100130: Seven rounds for time of
7 Power snatch
7 balance
7 Overhead squat
Rx is 95lbs, did with 40kg in 22:10
That was tough

20100204 0230hrs
CFWU 10 x 2 (5 x 2 PUs)
WOD100129:
10 minutes Handstand push-ups
5 minutes Squats
2 minutes Pull-ups
1 minute Push-ups

Reps at 110, 133, 23 and 25 respectively (291 total)
HSPUs modified to knees on table

20100130 1700hrs
CFWU 15 x 2
Squats:
WU with 5 x 20kg, 5 x 60, 3 x 90kg
Then
3 x 110kg
3 x 120kg
3 x 125kg
3 x 125kg
3 x 125kg

20100127 1545hrs
wwWOD100125: 5RFT of 500m row and 7 thrusters (60kg)
as rx'd in 16:30

20100126 1400hrs
CFWU 10 x 2
WOD100124:For time 15 DL (100kg), 50 PU, 12 DL, 40 PU, 9 DL, 30 PU, 6 DL, 20 PU, 3 DL and 10 PU.
Did 1/2 of PUs (25, 20, 15, 10, 5)
otherwise as rx'd in 14:43

20100125 0430hrs
CFWU 10x2
WOD100122: 3RFT of 50 Double-unders and 50 Back extensions
First round as rx'd, then 5 DUs and subbed Tuck Jumps for the rest of the DUs.
17:52
First time with DUs (that is, not subbing all of them)

20100124 0530hrs
WOD100121: 3RFT of 10 C&J (60kg) and 30 GHD Situps
Full squat-cleans with jerks, sit ups were abmat, otherwise as rx'd 9:25

100 Burpee Pull Ups

20100121 0530hrs
CFWU 15 x 2 (no PUs, Push Ups in lieu)
WOD100120: 100 Burpee-PUs for time
'bar' (doorway) was only a few inches above my head, less than ideal.
Otherwise as rx'd in 12:45

Should note I started eating fish. Just sardines for now. High in n-3 PUFAs, while Hg contamination is not detectible.
20100119: Run on snake hill. Just checking things out. I should look into getting skis, as running on groomed x-country ski trails kinda made my knees hurt.
Did a crappy 8:10 fran (as rx'd) in the days before sometime. Too much coffee I think. Also chipped out a 32ft long 3 feet deep and wide flower bed with a pick axe. Not happy fun time. Wrists were sore from that. Also got my power-rack into to house, wife 'loves' that. Man that thing is a bitch to move, even in pieces. Kids LOVE it, and swinging around on the rings makes their little days!

20100109 0345hrs
WOD100106: 5RFT of 50 Wall-ball shots (20# to 10') and 25 Pull-ups
Did 5 RFT of 40 thrusters (20# x 2DBs) and 15 PUs + 10 Jumping PUs
26:36

20100108 0200hrs
WOD100105: 5rds for time of Run 400 meters, 25 GHD Sit-ups and 25 Hip Extensions
Did 5 rds of 400m, 25 anchored SUs and 25 Supermen
19:44

MUs and Squats

20100107 0250hrs
WOD100104: 3 rds for time of 12 Muscle-ups and 75 Squats
Did 24/24 PUs and Dips per round, otherwise as rx'd.
23:54

5km Row

20100105 1700hrs
WOD091229: 5km row
as rx'd 21:09.7

Cindy

20100103 0330hrs
WOD100101: "Cindy": AMRAP 20 mins of 5 Pull-ups, 10 Push-ups and 15 Squats
10 rds + 5 Pull-ups

Angie

20100102 0230hrs
WOD091231: "Angie":
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Pull ups on door frame, 50 reg 50 jumping, Push-ups 50 reg 50 'ladies', otherwise as rx'd
24:54

5km Row

20091229 1730hrs
WOD091227: 5km Row
As rx'd in 21:32

400m runs and heavy thrusters

20091228 1730hrs
WOD091219: 5rds for time of 15 Thrusters (60kg) and 400m runs
Started the rounds with the runs (most WODs are run first), otherwise as rx'd with runs in -12C snow/ice
28:47 = 4:23 + 6:19 + 6:34 + 5:52 + 5:37
That's some WOD! Did thrusters 5reps x 3, except the last round at 5-4-3-3

Christmas!!!

20091225 1600hrs
WOD091213: AMRAP 20mins of Row 500m, 25 TGU (60# DB)
Used 24kg KB (55 lbs), otherwise as rx'd
1 rd, 500m + 5 TGU

20091222 0300hrs
Did 15 rds of 5 Burpees, 10 situps and 15 air squats in 22 mins and change (hit 'reset' instead of 'save' on my watch)

Birthday Lumberjack 20

It's my birthday!
20091217 1700hrs
WOD091205: "Lumberjack 20"
20 Deadlifts (125kg), Run 400m
20 KB swings (32kg), Run 400m
20 Overhead Squats (52.5kg), Run 400m
20 Burpees, Run 400m
20 Push Ups, Run 400m
20 Box jumps (20"), Run 400m
20 DB Squat Cleans (2 x 40lbs), Run 400m

Lost some time while changing weight (removing pairs of 20, 10, 5 and 2.5kg plates, then removing the 15kg bumpers to make a 'box'.
Note some subs: Push Ups for PUs, 40#ers for 45#ers, and only 20" of bumper plates
42:27

Split Jerks

20091215 0300hrs
WOD091207: Split Jerks 1 x 7
70kg
80kg
90kg
100kg press out
95kg
97.5kg press out
97.5kg PR

20091214 0300hrs
WOD091204: Row 1000 meters, then three rounds, 21, 15, and 9 reps of GHD Situps and Back Extensions
Did 100 SDLHP (20kg), then 21-15-9 of unanchored sit-ups and supermen
6:11

3 rds of 800m runs and 21 Power Cleans

20091213 0200hrs
WOD091203: 3 rds for time of 800m runs and 21 Power Cleans (70kg)
As rx'd in 22:19
The treadmill I was using is garbage. Starts out at 6.5 when I wanted 8.0, then whized up to 10 when I was already sucking wind. I timed about 3:30 for the runs as the 'distance' feature on the 20year old treadmill sucked too. NEVER AGAIN!

FS 3x5

20091212 0600hrs
WOD091130: FS 3 x 5
60kg x 3
70kg x 3
80kg x 3
90kg x 3
95kg x 3

20091130

Just did CFWU 15 x 3 on the 29th. Coming off a cold and wanted to take it easy.

20091130 2000hrs
Did AMRAP 10 mins of 10 Burpees and 10 OHS (20kg bar)
Got 6 rds even with 00:15 to go

Eva

20091116 2130hrs
WOD091113: 'Eva': 5rds of 800m, 30 CFKB Swing (32kg) and 30 PUs
Did 3 rds of 800m, 30 CFKB Swing (32kg and 20 PUs.
32:22

C&Js

20091114 1800hrs
WOD091112: Clean and Jerk 1 x 7
80kg
90kg
95kg (pressed)
95kg
97.5kg (slight press)
97.5kg
100kg PR

20091112 1830hrs
WOD091102: 5 rds for time of 3 Snatch (95#), 15 OHS (95#) and 400m run.
As rx'd (40kg) in 22:12

4 x 800m run

20091110 2200hrs
WOD091101: 4 rds of Run 800m, each for time
There's about 10m of change in one 400m lap of my course,
3:34, 4:00, 4:08 and 4:11

20091109 2130hrs
WOD091106: AMRAP 20mins of 12 Power Snatch (30kg) and 10 Push-Ups
9 rounds even

FS 5x5

20091107 1800hrs
WOD091028: BS 5x5
Sub'd FS as no rack at WO location.
60kg x 5
70kg x 5
80kg x 5
85kg x 5
90kg x 5
Felt good.

20091004
2km row in 7:37.8

20091005
WOD091029: "Annie": 50-40-30-20-10 rep rounds of Double-unders and Sit-ups
Sub Tuck-Jumps for DUs in 8:36

20091101: Nate

20091101 1900hrs
WOD091027: "Nate": AMRAP 20mins of 2 MUs, 4 HSPUs and 8 CFKB-swing (32kg)
HSPUs with knees on high-bench, otherwise as rx'd
8 rds even

20091030: Tyler

20091030 2100hrs
WOD091017: 'Tyler': 5rds for time of 7 MUs and 21 SDLHP (95#)
Did 5 rds of 4 MUs and 21 SDLHP (40kg)
Only did 1 MU (and the SDLHPs) in last round (and like 4 or 5 attempts)
16:17

Run (sub Row) and HB-ext (Sub good mornings)

20091029 1000hrs
WOD091016: 21-18-15-12-9-6-3 HB-ext (sub 15kg BB good mornings) with 400m runs (sub 500m rows on C2) for time
20 mins even

20091027 0330hrs
WOD091015: 5 rds for time of 15 Hang squat clean (60kg) and 30 Push-ups
As rx'd in 28:57 = 4:24 + 5:41 + 6:41 + 6:46 + 5:25

20091025: Crossfit Total

20091025 1300hrs BW = 218lbs
WOD091013: "CrossFit Total"
Squat 345lbs
press 165lbs
Deadlift 395lbs
Total 905

Elizabeth

20091023 1800hrs
WOD91012: "Elizabeth": 21-15-9 for time of Cleans (Squat cleans, 60kg) and Ring Dips
As rx'd in 19:42 = 9:50 + 6:49 + 3:02

Fran

20091021 0330hrs
WOD091011: "Fran": 21-15-9 for time of Thrusters (40kg) and PUs
as rx'd, PUs to 2x4, in 6:40

Max Thruster

20091019 0400hrs
WOD091007: Thruster 1 x 7 (Power Clean to start)
70kg
80kg
85kg
90kg
92.5kg
95kg PR
97.5kg Fail (f'd up the PC, then on the second try I couldn't get it all the way up)

Opps...this was a draft for a few days...

20091017
WOD091009: 5km run
as rx'd 26:17...had to pull Dawson the 2nd half!

20091016
WOD091005: 30 Muscle-ups for time
Did 20 MUs in 23:30. Took 3 tries at the last one.
First time with this many MUs.

20091014
WOD091008: AMRAP 20mins of Row 250 m, 21 SDLHP (95#), 15 PUs
Completed 5 rounds of 250m row, 21 SDLHP (32kg KB) and 15 Burpees

20091014 0415hrs
WOD091004: 21-18-15-12-9-6 and 3 rep rounds of:
Power clean 95 pounds, Sit-ups and Back extensions.
PCs at 40kg and sub'd 15kg (plate) goodmornings for BEs.
12:35

Run - Pistols - Sit Ups - Run

20091011 1400hrs
WOD091003: For time:
Run 800 meters
15 left-legged pistols
15 right-legged pistols
25 sit-ups
12 left-legged pistols
12 right-legged pistols
25 sit-ups
9 right-legged pistols
9 left legged pistols
25 sit-ups
Run 800 meters

As Rx'd, except the pistols. 16kg for 7 of the first set, then no extra weight.
19:58. 4mins for the 1st 1/2mile, 4:30 for the 2nd

Chipper

20091007 0115hrs
WOD091001
For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents

All as rx'd except sub'd tuck-jumps for DUs, reg-dips for ring dips, did 25 HSC @ 30#x2, supermen for BEs and did 15 Towel pull-ups and 30 jumping PUs for the rope climbs.
21:19

Snatches and Helen

20091005 0400hrs
WOD090929: Snatch 1 x 7 (in kg)
40, 50, 60, 70, 70, 75(F), 72.5(PR)
slight press-out noted

20091006 0300hrs
WOD090930: "Helen": Three rounds for time of 400m run, 21 CFKB Swing (24kg) and 12 PUs
10:14(PR) = 3:16 + 3:35 + 3:22

20091003: Thruster / HPC / SDLHP

20091003 0500hrs
WOD090927: AMRAP 20 mins of
5 Thrusters
7 Hang Powercleans
10 Sumo Deadlift High-pull
As Rx'd with 40kg
9rds + 5 Thrusters + 1 HPC

Angie

20090930 2230hrs
WOD090926: "Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Sub'd Kettlebell swings (16kg) for the Pull-ups, otherwise as rx'd
23:35

20090929

20090929 2020hrs
WOD090925: For time:
135 lb Squat clean, 10 reps
50 GHD Sit-ups
135 lb Squat clean, 8 reps
40 GHD Sit-ups
135 lb Squat clean, 6 reps
30 GHD Sit-ups
135 lb Squat clean, 4 reps
20 GHD Sit-ups
135 lb Squat clean, 2 reps
10 GHD Sit-ups

Did regular sit-ups, otherwise as rx'd in 11:27

20090927

20090927 0200hrs
Did a quick WOD:
AMRAP in 20mins of:
10 Inverted Burpees (standing to hand-stand to standing to roll on back to standing is one rep)
10 Burpees
10 CFKB swing (24kg)
6 rounds total + 3 Inverted Burpees

20090922: "

20090922 0400hrs
WOD090917: "Daniel":
For time:
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups

Did 25 PUs, 400m run, 21 thruster (40# x 2 DBs), 800m, 21 thruster, 400m and 25 PUs.
15:00

20090920: "Annie"

20090920 0400hrs
WOD090914: "Annie": 50-40-30-20-10 of Double-unders and Sit-ups
Sub'd Tuck-Jumps, SUs anchored with towel/blanket-abmat
10:49 = 3:27 + 3:16 + 2:18 + 1:19 + 0:27
Wasn't sure how to pace myself, could have shaved another minute off I think

20090919: "Diane"

20090919 0430hrs
WOD090913: "Diane": 21-15-9 reps of DL (100kg) and HSPU
HSPU with knees on 4ft wall, otherwise as rx'd
6:18

20090916: 400m runs and burpees

20090916 0400hrs
WOD090906: 6 rounds for time of 400m runs, 25 Burpees
As Rx'd, 28:50 = 4:06 + 4:46 + 5:05 + 5:14 + 5:05 + 4:32
Happy to get under 30mins

20090915: 'Barbara'

20090915 0230hrs
WOD090911: "Barbara": Rx is Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round

Did 3 rounds: 7:33, 7:46, 7:38

20090911

20090911 1530hrs
WOD090909:
Four rounds for time of:
100 ft Walking lunge, carrying 30 pound dumbbells
24 inch Box Jump, 30 reps
30 pound Weighted pull-ups, 20 reps

Lunges used 2 x 30# for the first round, then used only 1 DB. Strict PUs for first round then kipped, otherwise as rx'd.
32:26 = 6:59 + 7:56 + 9:50 + 7:39

20090907: 'Elizabeth'

20090907 0330hrs
CFWU x 2
WOD090902: "Elizabeth": 21-15-9 of Cleans (135#) and Ring Dips
Did 55kg cleans and regular dips
12:51 = 5:41 + 5:02 + 2:08

20090906: Run 5 km

20090906 0330hrs
WOD090903: Run 5km
as rx'd, TM 1%, 30mins
holy crap there should be a fan in that tiny room, SO HOT!
Started out too fast and hit the wall

20090903

20090903:

WOD090901: For time Row 1000 meters, 21 Thrusters (40kg), 21 Pull-ups
Row 750 meters, 15 Thruster, 15 Pull-ups
Row 500 meters, 9 Thruster, 9 Pull-ups
Sub rows with 1 mile run, 800 meter run and a 400 meter run.

As rx'd (run version) 30:25

20090830: 'Karen'

20090830 2230hrs
WOD090820: 'Karen': 150 Wall Ball Shot, for time
Sub 150 Thrusters with 2 x 20 lbs DB
11:25

20090825: "Mary

20090825 0400hrs
WOD090824: "Mary": AMRAP 20mins of 5 HSPU, 10 One legged squats and 15 Pull-ups
Did HSPUs with knees on support, and pistols with 'rope' for balance for last half or so
6 rounds + 5HSPU, 10Pistols and 7 PUs
First time with Mary. Would have been nice to be able to kip, but the 2x4 archway doesn't realy allow it.

20090824

20090824 0400hrs
WOD090817:
Double-under for 2 minutes
Sit-up for 2 minutes
Double-under for 90 seconds
Sit-up for 90 seconds
Double-under for 1-minute
Sit-up for 1-minute
Double-under for 30 seconds
Sit-up for 30 seconds
Subbed tuck-jumps for DUs
TJs = 95, 60, 52 and 36 (total 243)
SUs = 45, 30, 22 and 12 (total 109)

20090822: "Ryan"

20090822 0500hrs
WOD090816: "Ryan": Five rounds for time of 7 Muscle-ups, 21 Burpees
Modified to 4 rds of 14 PU, 14 Dips and 21 burpees, partitioned as 2-2 PU-Dips.
19:58

Took a couple days off and filled a ditch with soil and did the flooring in the living room!

20090816: 4 x 800m runs

20090816 1930hrs
WOD090810: 4 x 800m runs, rest as needed
3:24, 3:44, 3:36, 3:38
Dragged a dog for the first 2 runs, run 3 started timing a few seconds late

20090815: "Tabata Something Else"

20090815 1430hrs
WOD090809: "Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Pull Ups: 8, 6, 5, 4, 4, 4, 4, 4
Push Ups: 7, 8, 8, 8, 8, 6, 7, 7
Sit Ups: 9, 10, 9, 9, 9, 9, 9, 8
Squats: 14, 14, 13, 13, 11, 13, 13, 15
39 + 59 + 72 + 106 = 276

20090813: DL 5 x 5

20090813 1400hrs
WOD090808: DL 5 x 5
WU with 5 x 135lbs, 3 x 227.5lbs
then:
5 x 317.5
5 x 327.5
5 x 337.5
5 x 347.5
5 x 317.5

20090811: 'J T'

20090811 0430hrs
WOD090802: "J.T.": 21-15-9 of Handstand push-ups, Ring dips and Push-ups
Did HSPUs with knees on table, regular dips (1:1) and standard Push-ups
13:45 = 5:31 + 5:21 + 2:53

20090809: Fight Gone Bad

20090809 0330hrs
WOD090804: Fight Gone Bad: used 32kg KB for SDLHP and PP, sub burpees for row
WB 25, 20, 20
SDLHP 23, 20, 20
BJ 18, 19, 20
PP 15, 15, 15
Burpees 12, 11, 11
Total = 264
BW of 94kg

20090806: Row/burpee/run WOD

20090806: WOD090805: Three rounds for time of Row 500m, 21 Burpees and run 400m
t = 19:46 = 6:10 + 6:48 + 6:48

20090804: WOD090731: "Nicole" AMRAP 20 mins of Run 400 meters and Max rep Pull-ups: Got 6 rds in at 19:50, PU at 10, 9, 8, 7, 6 and 5
20090805: WOD090801: Rx is was BS 1 x 7 sets, changed that up to 3 x 5 sets of Back Squat:
5 x 45 lbs
5 x 135
then 3 x 225
3 x 295
3 x 295
2+1F x 295
3 x 275

20090731: WOD090727: "Cindy":AMRAP 20mins 5 Pull-ups, 10 Push-ups and 15 Squats: 10 rds + 5 PU + 2 Push Ups
20090801: WOD090728: Death by C&J (60kg): 4 mins + 4
20090802: WOD090729: Run 10km: 1hr 5mins 34sec

20090726: 'DT'

20090726 0900hrs
WOD090723: 'DT': 5rds for time of 12 DL, 9 HPC and 6 PJ (70kg)
As rx'd in 26:34 = 3:41 + 6:51 + 5:56 + 3:48 + 6:16
I think I could have paced a little better.

20090724: 5km Run

20090724 1200hrs
WOD090720: 5km Run
t = 26:something (15 I think)
Pressed and held reset instead of save on my watch.

20090721: 'Filthy Fifty'

20090722 0430hrs
WOD090719: '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

Sub'd supermen for back extensions and tuck-jumps for double unders. Used 16kg 'bell for push-press and a 20" chair for the BJs.
t=30:40

Update 20090625-20090719

Playing catch up on quite a bit here:
20090625: RoP 'Light': C&P 16kg 5x(1,2), Snatch 16kg 116/9min 'easy'
20090627: RoP 'Medium': C&P 16kg 5x(1,2,3,4), Swing 16kg 120/4min 'medium'
20090705: RoP 'Heavy': C&P 16kg 4x(1,2,3,4,5)+1x(1,2,3,4), Swing 390/10min 'heavy
20090708: RoP 'Easy': C&P 16kg 5x(1,2,3), Snatch 16kg 60/5min 'easy'
20090711: RoP 'Variety': all with 24kg: 5x1 TGU alternating 5x5 clean, then Swing 3x10(L/R) + 3x(2HighPull+1Snatch)
20090713: RoP 'Medium': C&P 16kg 5x(1,2,3,4), Swing 16kg 166/5min 'medium'
20090714: RoP 'Variety': with 24kg 5x(5(L/R) Clean/FrontSquat)

Was getting a little tired of kettlebells (for now), so back drinking the Kool-Aid (CROSSFIT BABY)
20090715: WOD090715: 'Nancy':5 rounds for time of 400 meter run, 15 x OHS (rx is 95#)
modified to 10 OHS with 40kg: t=14:06

20090717: WOD090716 was 1 x 7 HPC, did a mix of Cleans and Power cleans:
100kg (PC), 100kg (Clean), 102.5kg (Clean), 102.5kg (Clean), 105kg (PC), 107.5kg (PC), 110kg Fail!

20090620 TestDay!!

First test day.
24kg press = 5 L / 5 R
Then, on the 21st, did 5 min snatch test.
Snatch 16kg 101/5min 'all out'
Could have got more but Jett was around and was a little reserved.

20090617 RoP 'Medium'

0300hrs
WU
C&P 16kg 5 x (1, 2, 3)
swings 16kg 180/6mins 'medium'

20090615 RoP 'Light'

10 min WU
C&P 16kg 5 x (1, 2)
Snatch 16kg 70/6mins 'easy'

2090613 0500 RoP 'Heavy'

WU, then:
C&P 16kg 5 x (1, 2, 3, 4)
Swings 16kg 206/5mins 'Hard'

20090604 RKC RoP 'Medium'

1500hrs
Trained Sarah... Just starting out so introduced to a quick warm up, tension, TGUs and 2 handed swings. Used a 1lb weight for the TGUs, and 8kg 'bell for the swings.
I did 'Medium':
Quick WU,
C&P 16kg x 5 x (1, 2)
Swings 16kg 200/8mins 'Medium'

20090603 RKC RoP 'Variety'

0530hrs
quick WU
1-arm Push-Up (1 each arm)
TGU 24kg 5 x 1 alternating with Clean 24kg 5 x 5
Then some two sets of 5 swings and 2-3 snatches with the 24kg 'bell

20090602 RKC RoP 'Light'

0520hrs
5 min WU
C&P 16kg 5 x 1
Snatch 16kg 80/9min 'light'

20090531 RoP 'Heavy'

'Heavy' day...0500hrs
10min WU
C&P 16kg 5 x (1, 2, 3)
Swing 16kg x 317/8mins 'To limit'

20090528 'Variety'

Late posting this...
Thursday, about 1100hrs
10min WU
2 hand anyhow (24kg clean and bent pressed, 16kg curled and pressed), 3 sets x 1/side
5 x 5 loaded cleans (24kg), alternated with 5 x 1 TGU (24kg)
3 x 15 swings/arm (every 2 mins)

20090527 RKC RoP 'Medium'

0500hrs
10min WU
C&P 16kg 5 x (1, 2)
Swings 16kg 102/5mins 'medium'

20090526 RKC RoP 'Variety'

0500hrs
Did ~10mins WU
then TGU 24kg 5 x 1, alternating with Clean 24kg 3 x 5 then C&Bent-Press (first 16kg, then 24kg) 2 x 2

20090525 RoP 'Light'

0445hrs (end of 12 hr night)
Did RKC RoP 'Light' following ~10min RKC WU
C&P 16kg x 5 x 1
Sn 16kg x 60 / 7mins Light (High Pulls to start the first 6 of 12 sets of 3 reps)

20090520 RKC RoP 'Variety'

1000hrs
Started with Halos/pumps/FTWS
then TGU 24kg x 5 x 1
Bent Press 24kg x 1 x (1, 2)
Bent Press 16kg x 1 x (1, 2, 3)
Snatch 16kg x 1 x (10, 5, 5)

20090519 0530hrs RoP 'Heavy'

Decided to start off RKC RoP (Right of Passage), starting with the 'heavy' day:
5min WU of Halos/Pumps/FTWS, then ladders and swings
16kg x 3x(1, 2, 3)
Swing 16kg x 194/5min H
So far so good

20090518

Did the RKC 'Next Step' of TGUs (16kg). It's all coming together nicely. The C&P and snatches are coming together nicely too. Another couple sessions and I think I'll start the RKC 'Right of Passage' (RoP).
Still GTG PUs, getting in 3reps per set now, however, the last set I banged out after training wasn't feeling 'fresh' enough, so I only did 2.

20090517

Still on my RKC Program Minimum, getting in about 15 mins of practice of C&P and Snatches. Starting to feel real good, coming together in fewer reps/rounds.
Did the 12 mins of swings and easy jogs. Did sets of 15L/15R, with the last one at 10L/10R.
Everything with a 16kg 'bell.

20090512: 'Grace': 30 C&J for time

Been a little while since my last post. Did a couple of 'RKC' style WOs, being the 'Next Step', which is the 'Program Minimum' with some added extras.
Did WOD090508: 'Grace': 30 C&J for time, RX is 60kg, used 50kg. Full ROM on all reps.
t = 6:55

20090502 0500hrs
Did RKC 'Program Minimum': 10mins of Pumps, Halos and Face-the-Wall Squats
Then 12mins Swings & easy runs (16kg 'bell, sets of 10 L/R and 2Hs)