Thursday, 02/03/11 @ 6:30pm w/ Maribel

800m Run
Stretches
Forward/Shoulder rolls

Deadlift
3x3: 315lbs

Haven't deadlifted in ages and now 315lbs feels incredibly heavy. Wasn't going to hurt myself and decided to work up to 315lbs.

WOD
1000m Row
30x Deadlift: 135lbs
30x Burpee

Time: 6:41

Today is definitely the best day to resurrect my WOD log not only because it's Chinese New Year's, but I ended up with a quicker WOD time than Mr. Chis Lalanne, the man himself. Great start to a new year! Had to put in some extra work for those couple extra seconds under his; definitely gave me a run for my money. Knew I was going to get on the WOD log before him considering that he's probably beating himself up over tonight's upset. Hang in there Chris, we all have our up's and down's. You are still a great athlete!

12/01/10: 6:30pm Master's Class:

SW Regional WOD:
20x Shoulder to Overhead: 155lbs
40x Lateral Jump Burpees

Time: 6:55

Virginia Sectional WOD:
7min AMRAP
8x SDHP: 95lbs
12x Box Jump: 24"

6 Rounds

Tuesday, 11/30/10 @ 6:30pm w/ Chris L.

650m Run
CF Warm-Up

Muscle-Up Progression

3x3 Deadlift
3x 135lbs
3x 225lbs
3x 315lbs

4 Rounds:
500m Row
20x KB HPC, PP: 1.5 Pood
10x GHD Sit-Up

Time: 22:14

Tuesday, 11/16/10 @ 5:30pm w/ Chris L.

400m Run
CF Warm-Up

Muscle-Up Progression

"Helen"
3 Rounds:
400m Run
21x KB Swing: 1.5 Pood
12x Pull-Up

Time: 11:30

Saturday, 11/13/10 @ 11:30am

CrossFit Total
Back Squat: 315lbs (PR)
Strict Press: 155lbs
Dead Lift: 385lbs (PR)

Total: 855lbs

Had a great time Saturday with CrossFit Total. Hit 2 new PR's thanks to the 11:30am CrossFit Total crew. We pushed it hard. Need to up my game on the dead lifts.

Wednesday, 11/10/10 @ 5:30pm w/ Nat

4x 200m Sprint
CF Warm-Up

3x3: C&J

Finisher:
10-9-8-7-6-5-4-3-2-1
Deadlift
Hang Power Clean
Push Jerk
(135#/95#)

Time: 18:05

Tuesday, 11/09/10 @ 5:30pm w/ Nat

400m Run
CF Warm-Up

5x Sott's per min for 15min: 45lbs

Finisher:
21-15-9
Snatch Grip Deadift: 135lbs
Burpee
Wallball

Time: 8:30

Friday, 11/05/10 @ 5:30pm w/ Will

5min Jump Rope

5x5 Push Press:
5x 135lbs
5x 155lbs
5x 185lbs
5x 155lbs
5x 155lbs

Finisher:
21-18-15-12-9-6-3
DB Push Press: 45lbs
Ring Push Up

Time: 11:52

Thursday, 11/04/10 @ 6:30pm w/Nat

Dynamic Stretch
500x Single Unders

5x5 Bench Press
5x 185
5x 185
5x 185
5x 195
5x 205

Finisher:
5 Rounds:
500m Row
10x Burpees
10x KB Swing: 2 Pood



Wednesday, 11/03/10 @ 5:30pm w/Chris

650m Run

3 Rounds:
10x Squat
10x Hollow Rock
10x Push-Up
10x Pull-Up

Finisher:
10x HPS: 95lbs
50x DU
50x Sit-Up
8x HPS: 95lbs
40x DU
40x Sit-Up
6x HPS: 95lbs
30x DU
30x Sit-Up
4x HPS: 95lbs
20x DU
20x Sit-Up
2x HPS: 95lbs
10x DU
10x Sit-Up

Time: 12:52

Tuesday, 11/03/10 @ 6:30pm w/ Nat

650 Sprint

3 Rounds:
10x Squat
10x Hollow Rock
10x Push-Up
10x Pull-Up

5x5 Box Squat:
5x 185lbs
5x 205lbs
5x 235lbs
5x 260lbs
5x 260lbs

"Steel Leg"
10 Rounds For Time:
100m Run
10x Jumping Squat
10x Overhead Lunges: 45lbs

Time: 14:05

Wednesday, 10.20.10 @ 6:30 Master Class

Dynamic Stretch

3x5: Deadlift
5x 225lbs
5x 275lbs
3x5: 315lbs

Haven't deadlifted for AWHILE. Previous PR was 3x5 at 365lbs. Funny how fast strength deteriorates for a lift when you're not consistent with it.

5 Rounds:
5x Ring Dips
10x HPC: 135lbs
200m Sprint

Time: 16:06

Tuesday, 10.19.10 @ 5:30pm w/ Nat

400m Run
100x Box Jump: 5:34
Dynamic Stretch

20x Max Thruster: 95lbs

"Dirty Thirty"
30xBox Jumps 20"
30x Jumping Pull-ups
30x Kettlebell Swings 1#
30x Walking Lunges
30x Back Extensions
30x Knees to Elbows
30x Push Press 45#
30x Wall Balls 20/14#
30x Burpees
30x Double Unders

Time: 13:40 (PR)



Friday, 10.15.10 @ 5:00pm w/ Blake

Some nasty football condition drills we did. Destroyed my body for the entire weekend. But definitely some good stuff. Looking forward to these football WOD's every Friday.

Thursday, 10.14.10 @ 6:30pm w/ Zach

Dynamic Stretch
Baseline: 4:41 (PR)

KB Snatch Skill
5x3: HPC

Finisher:
21-18-15-12-9-6-3
KB Swing: 2 Pood
K2E
DU

Time: 17:17

Tuesday, 10.12.10 @ 5:30pm w/ Nat

650m run
20x Dislocates

Muscle Up Skill
Still no muscle-up. All good Will, you're no where close to that 400lb deadlift either. You got a little under 3 months, might have to call it a draw.

3x3 Box Squat: 225lbs

5 Rounds:
10x DB Squat Clean: 50lbs
15x Box Jump: 24"
400m Run

Time: 24:59

All,

I’m getting together with couple of the guys from the box to watch the UFC Heavyweight Title fight between Lesnar vs. Velasquez Saturday, October 23rd. Fight starts at 7pm but the main event won’t be till later. Tentative places I had in mind are either Jillian’s Billiard Club on 4th St. and Mission St. or The Parlor on Columbus St. and Leavenworth St. I’m open to to other suggestions. If you're down to watch a great fight, kick back, have dinner and some drinks, come through. Give me a ring or talk to me at the box.


Cyril
415.948.8278