Warmup
50 Hollow Rocks
Pushups to failure (42)

Workout of the Day
M.E. Bench Press
3, 3, 3, 3, 3 (Did 185) Felt weak from angie yesterday.
-break
As many rounds as possible in 12 minutes of:
3 DB Hang Power Clean 40/25#
3 DB Front Squat
3 DB Push Press
(15 rounds)

WarmUp
1000m row
Double Unders

Skill: Muscle-Up
Finally did some dead hang muscle ups. Got to focus on the grip for these.

WOD: "ANGIE"
100 Pull-Up
100 Push-Up
100 Sit-Up
100 Squat

Time: 20:45 Tough workout, the push ups killed me.

"Lumberjack 20" God bless all who lost their lives in the Fort Hood Massacre
20 Deadlifts (275lbs) /Run 400m
20 KB swings (2pood) /Run 400m
20 Overhead Squats (115lbs) /Run 400m
20 Burpees /Run 400m
20 Pullups (Chest to Bar) /Run 400m
20 Box jumps (24") /Run 400m
20 DB Squat Cleans (45lbs each) /Run 400m

35 Minutes. Did everything RX except the damm deadlifts. Should not have saved those for last. I did 10 at Rx and 10 at 225.

Warm Up - 650m run

WOD - Filthy Fifty

30:10

Knees to elbows really sucked

11/17/2009

Warm Up:

400m Overhead Med Ball Walk (20lbs)
Row 500m

1 min max GHD Sit-ups
2 Round Tabata Squats

Kettlebell Ass powers or some shit.... (1.5pood)
2 sets of 8

Skill:
Practice Kettlebell Snatch

WOD: "Volkswagon"

21-15-9

Bench Press (body weight)
Pull-ups

Time: 13:30 at (RX BodyWeight 165lbs)

Warmup
Tabata overhead squat hold. (PVC Pipe)
650m run
25 Pvc stretches

WOD: Shoulder press 5x3

Set 1: 105lb
Set 2: 135 lb
Set 3: 135lb
Set 4: 135lb
Set 5 135lb x1 (Went down to 105lb did it 4 times)

135 was definatley my max on this work out for 3 reps. It was a struggle but doable.

MetCon Finish:

4 Rounds of 500m row

Each round was for calories not time. If you were off by three calories round to round then you earned yourself burpies.

ROunds: 36kcal 34kcal 34kcal 35kcal

Haven't really been sleeping much or eating well this past week and I felt it. I could barely do a muscle up in the warmup and I am usually good for those.

I felt like my WOD time was respectable but sub 13 minutes should of been done. I feel broken right now about an hour after. Uggg.

Warmup:
Run 200 meters
HighKnees 25 meters x4
KickButt run 25 meters x4
50 PVC shoulder rolls

Skill - Muscle ups

WOD

10, 9 , 8, 7, 6, 5, 4, 3, 2, 1 rep rounds for time:

Kettblebell Swing #1.5p
Sprint 200 yrds

TIME: 13:00 minutes

This WOD was all about the running, the kettlebells were the easy part, ripping off the sprints was tough.

11.3.09

Warm Up
Tabata Hollow Rocks (Flippin' tough)
1000 M Row
Handstand Practice

WOD
Quarter Gone Bad
Crossfit football workout

5 Rounds
15 Second Pull Ups 30lb weighted (3-4 a round)
45 Seconds Rest
15 Second Burpees Made up for my shitty thrusters here (8-9 a round)
45 Seconds Rest
15 Thrusters 135lb (82% of my body weight) These were tough was only able to rip off 2-3 a round.

71 Total reps of everything.

Ran Home.

10/31/09 Halloween


Warmup:
500m row
3rounds:
15KB
10 squats
20 SitUps

WOD:

"The Chief"
5 rounds: (3min AMRAP, 1min rest, start each round with the rep you left off with)
- 3 power cleans (#135)
- 6 push ups
- 9 squats

Total: 19

Tough ass workout, the squats killed me. Waddled home!

10/26/09

WOD: Randy

75 Power Snatches at 75Lbs (Rx) for time.

Time: 6:16

Tried to go sub-6 but didn't quite get there. Ran home.

10/20/09

WarmUp:
Buddy Carry
3Rounds:
10x Pushups
10x V sit ups
10x Kettlebell
10x Squats

WOD:
1 x 1 x 1 x 1 x 1 Deadlifts

Max 295LB (matched my PR) Went to 315 and no go.

MetCon Finish:
15 12 9

Wall balls
Ring Dips
Jump Rope

10/16/09

10X10 Hollow Rocks to warm up
Jump Rope

WOD: Kelly
5 Rounds for time:
400m Run
30 Box Jumps (20")
30 Wall Balls (20#)

TIME: 28:28
Almost made the board, this was one of the harder Xfit workouts i have don

10/09/09

Warm Up

10 X 10 Hollow Rocks and a 650m run around the block


WOD:

Heather -

3 Rounds:

500m Row
225lb Deadlift X 12
21 Ring Dips

Time: 18:30