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'