3/4/2011

Nancy

5 Rounds
400m Run
15 Overhead Squats - #95

12:48 - PR

Previous time at the Nancy finals - 14:20
Previous time at the first Nancy event - 19:00

Wow 2 years ago to this day I started Crossfit, crazy how time flys and also crazy how much stronger and in better shape I am now then I ever was before crossfit. I joined Crossfit right after completing my first half marathon when I thought I was in my best shape... haha boy was I wrong.

Ok I know I've been slacking on posting my WOD's lately but I needed to post this one:

12/24/2011

WOD: Helen
3 Rounds
400m run
21 KB swing - 1.5#
12 Pull-Ups

8:39

That beat my previous PR by 1:26 (10:05). For my preperation for the crossfit games to take down team LaLanne I've been really focusing for the past 2-3 months on my diet and trying to stick as closely to a Paelo (no processed foods) diet and it's really been paying off! I'm getting stronger and faster and have dropped 7 lbs...wish I could have been this commited while I was in SF. See you at the games team LaLanne!

WOD - "7 Up"
AMARP 20mins
7 DU
7 Pull-ups
7 Push-ups

16 1/3

It's crazy to think that when I first started crossfit almost 2 years ago that I could barely do 1 pull up. Now I'm able to do a WOD in the moring that basically has me do 112 in 20 mins and I still feel great this morning! So for all you newbies that might be reading this... keep after it and don't give up!

Side note* finally able to start stringing DUs together with ease...about freakin time!

WOD - "Kelly"
5 Rounds
400m run
30 Wall Ball #20
30 Box Jump "24

29:02

1/17/10

Fran

21-15-9
Thrusters #95
Pull-Ups

6:35

Been a while since I was able to post but I'll try my best to remember my last few WODs

12/3 - Max Squat: 295, Max Deadlift: 265, Max Straight Push Press: 135

12/1 - 2 mins on 2 mins off of: Wall Ball #20, Pull ups, Push up, Box Jump 24", DUs, Ab mat Sit up, Squat: Total 294

11/30 - Helen - 11:47

11/25 - Thanksgiving Lion St stairs: 2.75 rounds of 1/2 stairs with 50lb sand bags, 25 KB swing 1.5 pood, 1/2 stair no bag, 25 push ups in 25mins

11/24 - WOD at the Brickhouse! 1st WOD: AMRAP 10 Power Cleans 10 Ring PU. I think 6... 2nd WOD: 150 Wall Balls #6 in 7:11

It was great seeing everyone again for a WOD! The WODs in SF are always much more intense than down here in LA... I think it's bc of the competitive nature from the people up there that really fuel it!

10/13/10

WU
100 du

WOD - Angie
100 pull ups
100 push ups
100 sit ups
100 air squats

24:43

I looked back and the only other time i did Angie was during the first month I started crossfit last year. The time was 49 mins and I had to use the green band to assist in all the pull ups. Not bad to see that in a little over a year I cut my time in half and did all the pull ups unassisted! Hands still got ripped up today...i guess somethings never do change

10/1/10

WU
800m run
Active Stretching

WOD
5 Rounds
200m run
10 FS #135
15 GHD Situps
20 box jumps "24

20:50

Wasn't that bad, but found myself gasping for air afterwards...stupid box jumps catch you by surprise

Glad to be back Chris!

9/22/10
W/U
Jump Rope
50 regular
50 side to side
50 front to back
50 DU's (still suck at these)

WOD
5 Rounds
400m Run
15 HPCS (Hanging Power Clean Squat) - 95#

18:34

Preston,
Good to see you back on the forum getting some!

9/20/10

W/U
800m jog
Active Stretching

WOD - "Lindsey"
AMRAP - 20mins
5 Front Squats - 135#
10 Chest to Bar Pull Ups
400m run

7 rounds

9/16/10

W/U
400m Jog
50 DUs
Active Stretching

Find Max Front Squat:
5-135
3-155
3-165
2-175
2-185
1-195
1-205
1-215
1-225

6 Sets of Reverse Dead Lifts:
2 reps above knees
2 reps below knees

Find 3 rep Max Push Press:
3-135
3-145
3-155
3-165

Hey guys! I've been going to Crossfit Culver City for a while now down here since I left and can you believe they don't have a site to keep track of their WODs? I know it's unthinkable. So I've gotten tired of using a pen and a journal, so if Chris doesn't mind I was hoping i could bring my thread back to life! That and now all of you can find out what other WODs are currently going on...

It was great seeing some of you last month when I was able to drop in on a Saturday. Hopefully I'll get to do it again within the next couple of weeks! Also congrats Chris and Maribel on the new baby!

3/29/10

W/U
400m jog

WOD - Filthy Fifty
50 K2E
50 Burpee
50 DUs - (150 regular)
50 KB Swing - 1pd
50 Back Ext
50 Wall Ball - 20lb
50 Jumping Pull Up
50 Walking Lunges
50 Push Jerks
50 Box Jumps - 20"

27:56

I don't want to call this my last WOD at LLF because I know i'll be back for a random Saturday Morning workout! But what a way to go out as my last official workout! Almost 12 minutes faster than when I first did this workout a year ago and 7 mins faster than when I did it during hell week! It was great to see some of 7am morning regulars one last time, even though I'm sure Brian was too afraid to make it in...I understand Brian haha jk

Good luck everyone! For any of you newbies reading this, remember just to show up and make it happen! Oh and if you can do 1...you can do 30!

3/25/10

W/U
2x 650m jog
Tabata Hollow Rock

WOD - Barbell of Death
5 Rounds
12 Deadlifts - 135
9 Power Cleans
6 Push Jerks

16:53

First work out after a week off of drinking on a cruise and hanging out in Mexico...I'm glad I'm still alive!

If anyone is reading this come to the 7am class on Monday!

03/16/10

W/U
300 Jump Ropes
Max K2E in 1 min: 33
Max Burpees in 1 min: 35

WOD- 5 round Fight Gone Bad
Row - 17, 13, 15, 13, 15
Wall Ball w20 - 18,16, 18, 16, 20
Power Clean & Jerk - 8, 6, 7, 6, 9
Box Jump 20" - 13, 13, 15, 13, 20
1 min rest inbetween rounds

Ok so I might have been a little eratic with my intesity levels but the 6am class only did 3 rounds, our 7 am class did 4 rounds and then I decided to do 1 extra round myself...so my last round on everything had everyone watching me which I guess pushed me harder than the previous rounds. Take that 6am-ers!