9/23

3x
200m run
20 doubleunders

HSPU and ring dips (5 minutes each station)

Finisher: (Rx)
AMRAP
5 pull ups
10 KB swings 1.5 pood
21 air squats to box jump (24")
total: 7.5

9/18

Park Wod with Brian
Helen's toes
3 rounds of
Run 400m
21 KB swings (20lbs)
10 pullups
6 Toes to bar
Time: 11:30

9/19
Run 5k
5 minute rope jump (singles and double-unders)
time: 45 minutes

9/20
Front Squat
5,5,5,5,5 (115#)
1 rep max - 165#
-break
"Death-by-Tabata"
Double Tabata:
Deadlift 185# Rx:225/165#
Burpee
total: 53

9/21
Park Wod
3 rounds:
run 1k (around marina park)
20 pushups
6 toes to bar
20 inclined situps
time: 28:30

9/22 - rest

9/14/2010

run 400m
200 situps - this one gave me bad mat burn on my bum. will make sure to use the soft mats next time time: 7:38 seconds

Strength: Clean & Jerks
95# max - should've tried more but my fingers and wrists were not stable that day

Finisher:
15 minutes AMRAP
clean and jerks @ 75#
3 burpees on top of every minute
total: 30

9/15/2010
Muay Thai

9/13

100 doubleunders: 1:48

rope climb

finisher:

Nancy:
5 rounds for time
400m run
15 OHS 65# (65#W/95#M - Rx)

16:38

9/9/2010

3x5 squat cleans - 95#

WOD: for time
21-15-9 - 95#
squat cleans
pull ups

time: DNF

was able to finish half way in 20 minutes. Did not finish last round

need to work on squat cleans or just cleans in general

9/8/2010

Betty:

12 push press (135/95) - 75# for me
20 box jumps 24"

time: 11:09

BJJ later that afternoon

went on vacation 8/4-8/15 - ran a few times but that's it

jetlag 8/16 - 8/19 - break from crossfit - current weight 180lbs (gained 5 lbs from vacation)

8/20 - FGB FRIDAY
"Fight Gone Bad Tabata Madness" by Zack
Wall Ball 20/14#
5 Burpees
Sumo-Deadlift High-Pull 75/55#
5 Burpees
Box Jump 20"
5 Burpees
Push Press 75/55#
5 Burpees
Row (CAL)
Tabata of each exercise with 1 minute between exercises, but must do 5 Burpees during that minute. The faster you finish the burpees, the more rest you get!

score: 291

8/21 Saturday - crossfit certification day 1
Fran - DNF (rx) 10 minute cap

8/22 Sunday - crossfit certification day 2
AMRAP:
clean
pushups
walking lunges
no score

8/23 - rest

8/24 - b2b muay thai / jiujitsu

8/25 - rest

8/26 -
Front Squat
3,3,3,3,3 (95#)
-break
30-25-20-15 and 10 rep rounds for time of:
Burpees
Box jumps, 24 inch box
Toes to bar

time: 27:14

B2B - muay thai (sparring) / jiujitsu

Current weight: 176 GOAL: short term 174 midterm 170 longterm 165

7/29 - jiujitsu

7/30

Workout of the Day
(A) For time:
100 Double-Unders
(B) Accumulate 10 minutes in a Handstand

(C) For time: 2009 Dirty South Regional Qualifier Dutch Lowey [3:13]
50 Pull-ups
50 Burpees

(D) For time:
50 Row (cal)
50 Kettlebell Swings (2/1.5)

total for C & D = 25:00 (round off)

7/31 - cardio

8/1 - gym workout with Zo @ equinox

8/2 - Crossfit

Ten rounds:
10 Front Squat 95#
10 Chin-up
Every 3 minutes.
-break
For time:
Row 500 meters
25 Burpee-Box Jumps 30"
total: 6:18 minutes

7/27 - muay thai

7/28 -

Crossfit

5x5 backsquats - 175,175,175,175,185

double tabata - burpees/wallball 20#

total: 72

*40 minute run with Rambo in the afternoon

7/21 - break

7/22 - jiujitsu

7/23 - crossfit

Front Squat
5,4,3,2,1 / 155,165,175,175,185
-break
MidWest Sectional WOD # 1
"AIR FORCE"
For time:
20 Thrusters
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squats

* 4 burpees every minute

time: 65# 11:52

7/24 - Boxing

7/25 - Gym workout + Swimming

7/26 - break

7/16 - break

7/17 - regular gym workout + swimming

7/18 - surfing for 1.5 hours

7/19 - 20 minute eliptical - morning
1.5 hours jiu jitsu - afternoon

7/20 - Crossfit:

5x5 backsquats

135, 155, 155, 185, 195

Finisher:

100m walking lunges, 21 pullups, 21 situps
100m walking lunges, 18 pullups, 18 situps
100m walking lunges, 15 pullups, 15 situps
100m walking lunges, 12 pullups, 12 situps
100m walking lunges, 9 pullups, 9 situps
100m walking lunges, 6 pullups, 6 situps

Time: 17:40

Muay thai - afternoon

7/12 - kickboxing

7/13 - jiujitsu

7/14 - break

7/15

15 rep max OHS - 45# bar

Convict
5 OHS
5 SDLP
for time 20m

17 reps(45# bar)

restarting my log as of today:

warmup: 200m jog, 20 pushups

Backsquat 5x5: 155lbs
Backsquat 2x5: 175lbs
Backsquat 1x5: 195lbs

Row 2k: 8:19
50 situps

2/23/10

warmup: baseline
500m row
40 squats
30 situps
20 pushups
10 pullups

time: 5:00

"Kelly"
Five rounds for time:
Run 400m
30 Wall Ball #20/14
30 Box Jumps "20

time: wasn't able to get time

Warmup: 1000m row - 4:19

WOD:
1 min Bench Press 135#/95# (I did 115#)
1 min Knees to Elbow
Run 400m
Rest
Start each round exactly six minutes apart. Your rest period is whatever remains after the run. Post reps for each round.

total count: 146