Wednesday, 10.06.10 6:30pm Master's Class w/ Manza

500x Single Under
500x Double Under
Dynamic Stretch

Max Height Static Box Jump: 43" (PR)

CrossFit Football WOD: "4th Quarter Is Ours"
5 Rounds For Time:
20yd Bear Crawl
5x Deadlift: 275lbs
10x Burpee

Time: 9:56

Can't feel my calves. Wished I had a walker this morning to get around. Bear Crawls are no joke.

Tuesday, 10.05.10 @ 5:30pm w/ Nat

650m Run
Dynamic Stretch

Tabata: Burpee
6 Reps per Round

5x3 OHS: 115lbs
Need ALOT of work on the OHS.

20min AMRAP:
15x DB Thruster: 45lbs
500m Row

5 Rounds

Thursday, 09.30.10 @ 6:30 w/ Will

500m Row
Dynamic Stretch

8x2: Dynamic Box Squat
185lbs + Orange Band

3 Rounds:
10x DB Bulgarian Split Squat
10x GHD Sit-Up

"Animal"
150x KB Swing: 2 Pood

Time: 11:53 (PR)

All I got to say is Fife got OWNED by Ty on the "Animal." Good luck being Ty's bitch for the week, Fife! Haha...

Wednesday, 09.29.10 Master's Class w/ Nat

200m Buddy Carry: Rob E.
200m Run

2 Rounds:
2min Plank Hold
1min Rest

Finisher: "The Colonel"
5 Rounds:
4min AMRAP: 4x C&J 135lbs & 8x Pull-Up
1min Rest

Total Rounds: 10

Squatting 135lbs on those full cleans was not fun. Funny how Nat had a fatty grin on her face when she wrote down this WOD on the whiteboard. No one was smiling though "The Colonel" that's forsure.

Tuesday, 09.28.10 @ 6:30 w/ Nat

5 Rounds:
100x Single Under
10x GHD Sit-Up

400m Run
20x Dislocate

Tabata:
Wall Squat & Hold

5x5 Strict Press:
115lbs

5 Rounds:
10x Chin-Up
10x Ring Dip

Finisher
3 Rounds For Time:
30x Wall Ball: 20lb
200m Farmers Walk: 65% BW

Time: 13:51 (Rx)

McCool was a beast in this WOD. Must have been his new kicks, looked like the ones Buzz Lightyear wears in Toy Story.

Monday, 09.27.10

5 mile Weight Run: 20lbs

Too hot to be at the box yesterday. On top of that, forgot to bring my workout attire. Grabbed my weighted vest and decided to go on a little run around Lake Merced.

Thursday, 09.23.10: 6:30pm w/ Nat

3 Rounds:
200m Run
20x DU

Dynamic Stretch
Tabata: Ab-Mat Situp

20min AMRAP:
5x Pull-Up
10x KB Swing: 1.5Pood
15x Squat Box Jump: 24"

Rounds: 7-2/3
(Shy of Round 8 by 5x Squat Box Jump)

Wednesday, 09.22.10: 6:30pm Masters Class w/ Ty

2 Rounds:
10x Burpee
10x Dislocate
10x Sott's Press
10x OHS

Team WOD 1:
1RM Thrusrter: 15min
Manza: 225lbs
Aaron: 185lbs
Me: 185lbs

Strong enough to put up more weight, just can't clean it up. Need to work on the clean; form and technique. Everything goes out the window once the weight starts piling up.

Team WOD 2:
150x Wall Ball: 20lb
100x KB Snatch: 1.0 Pood
100x Power Clean: 135lb
100x DB Thruster: 50lb
100x Push-Up
Row 4000m

Time: 27:55

When I saw the DB Thrusters, I cried. Previous WOD the day before had DB Squat Cleans. Tried to avoid the DB Thrusters as much as possible but ended up doing quite a few, those and Push-Up's. Manza banged out half of the rowing early on so we wouldn't be waiting around at the rower at the end. We were a pretty damn efficient team!

Tuesday, 09.21.10 @ 6:30 w/ Nat

100x DU
Time: 1:23

6x5 Bench Press (Close Grip)
195lbs (PR)

Gotten a lot stronger lifting with Blake pre-WOD with his strength programming these past weeks. Had to work up to 185lbs bench press on the 5x5's just last month, now I'm banging out 6x5 @ 195lbs all 6 sets. The dynamic bench press I was doing with him last week to build explosiveness is what helped me put up the weights today. Next 5x5 bench press goal @ 205lbs.

3 Rounds For Time:
400m Sandbag Run: 100lbs
15x DB Squat Clean: 50lbs

Time: 17:57 Rx

The 100lb sandbag run didn't look THAT bad when Blake did it at the 5:30pm class. Thought I'd give it a shot. It was pretty bad, was pretty bad already halfway though the 1st 400m run. Started with the 100lbs sandbag and wanted to finish with it, so I just stuck with it all 3 rounds. Slow and steady through this finisher.

Monday, 09.20.10 @ 5:30 w/ Will

650m Run
50x Dislocates

AMRAP Pull-Up: 10min
Rep: 85

5x5: Front Squat
5x 135lbs
5x 185lbs
5x 185lbs
5x 205lbs
5x 205lbs

Double Tabata:
Deadlift: 225lbs
Burpee

Total Rep: 90 (Rx)

09.17.10: 5:30 w/ Blake

8x3: Dynamic Bench Press
135lbs + Miniband

Tire Battle:
3x15

Finisher:
Prowler Sprints: 140lbs
8x 30m

What a WOD. Realize I have ZERO explosiveness from the dynamic bench press. After the 8th sprint on the prowler, turned pale and light-headed for a good 10-15 mins and puked outside. Prowler 1 : Cyril 0.

09.16.2010: 5:30pm w/ Nat

400m Run
100x Push-Up

3x5: Back Squat
225lbs

Finisher:
21-15-9
Back Thruster
Wall Ball Burpee

Time: 10:32

09.15.10: 6:30pm

400m Run
20x Dislocates
20x OHS PVC

3 Rounds:
AMRAP: 1min
Handstand Push-Up
1min Rest

Handstand hold all 3 rounds.

Finisher:
15x HPC: 135lbs
30x Toes-To-Bar
30x Box Jump: 24"
15x HPC: 135lbs
30x Wallball: 20lbs
30x KB Swing: 1.5Pood
15x HPC: 135lbs
30x Pull-up
30x Burpee
800m Run

Time: 26:55 (Rx)

Damn Blake! It's a CRUNCH membership.

09.14.10: 6:30pm w/ Nat

400m Run
Dynamic Stretch (w/ Ty)

200x Ab Mat Sit-Up For Time:
8:00

Clean & Jerk
Had 20min to work on the C&J. Hate these cuz of the full squat. Still trying to figure how to efficiently transition from the squat clean to the jerk. Only have 2 fingers on the bar in the rack position in the squat clean due to lack of flexibility in the wrist. Always re-adjusting my grip at the top for the jerk.

Finisher:
AMRAP 15min:
Full Squat Clean: 135lbs
(3x Burpee on the minute)

Total Rep: 26

09.10.10: 5:30pm w/ Will

Jump Rope: 5min

2 Rounds For Time:
50x Wallball: 20lbs
50x SDHP: 75lbs
50x Box Jump: 20"
50x Push Press: 75lbs
Row For Calories: 50cal

Time: 33:26

Who's "Magic" Mike?