2/9/10

Warm up:

100 double unders
5x10 ring dips (with red band)

WOD:

6 rounds for time
250m run/sprint
15 DB thrusters (20#)

time: 12:30

2/9/09

run 20 minutes
50 regular situps
50 bosu ball situps
stretch

1/27/2010

Progressive muscle ups

WOD: 5 rounds for time
60 seconds as many air squats
30 second break
60 seconds as many jumping muscle ups
30 second break

total: 226

1/26/2010

100 double-unders

10, 10, 10, 10, 10 - 5 front squats/5 weighted pushups
1st 3 - 75lbs last 2 - 95lbs - front squats
1st 2 - 25lbs last 3 - 70lbs

WOD
5 rounds for time
400m run
15 front squats - 75lbs

14:41

1/22/2010

Double unders

10, 10, 10, 10, 10 bench press - 115lbs

3 rounds for time

30 jumping pullups
30 kettlebell swings
30 push press

wasn't able to get time

1/19/2010

First time back after the holidays (and extended holiday)

Baseline:

500row
40 squats
30 situps
20 pushups
10 pullups

total time: 4:37

FGB:

total: 223

Did not reach my PR (230) ... this should teach me not to take too long of a break....

12/14/09

WOD:

6 rounds of body weight strict chin-ups

7,5,5,5,5,5

Death by Tabata

double tabata (16 rounds total with 10 second rest in between)
135lbs dead lifts
burpees

count: 119

12/16/2009

WOD
5 mile run

time: 42:29 minutes
Average speed: 7:08 MPH
Average pace: 8:29 /mile

mostly did 4 minute 8.5 mph run and 1 minute 3.5 mph walk except for last .2 miles where I sprinted at 11.0 mph

12/15/2009

Brought Byron with me to Lalanne to try out crossfit.

Workout of the Day

M.E. Squat Clean 1, 1, 1, 1, 1 = max was 115lbs but hurt my wrist doing this. Was more comfortable with 95lbs.

-break
"Dirty Thirty (Rx)"
For time:
30 Box jump, 24 inch box
30 Jumping pull-ups
30 Kettlebell swings, 1 pood
Walking Lunge, 30 steps
30 Knees to elbows
30 Push press, 45 pounds
30 Back extensions
30 Wall ball shots, 20 pound ball
30 Burpees
30 Double unders

Time: 18:55

12/10/2009

PRACTICE MUSCLE-UPS
Was able to perform jumping muscle ups. Need to practice false grip.

WOD - ANGIE
100 pull ups
100 push ups
100 sit ups
100 squats

Was able to complete:
70 unassisted pullups / 60 jumping pullups
100 push ups
100 sit ups
100 squats

time: 23:55

Today I am sore.

12/09/2009

Handstand pushups

10 max rep wall (2 ab mats)
10 max rep (purple bands) - need to improve balance and tighten abs

HELEN (RX):

3 rounds
400m run
21 kb swings (1.5.1 pood)
12 pullups

time: 14:46

Nice work Chief! You are beating me in the WOD's lately. Keep up the good work and now I will be trying to keep up with you.

My first entry....

First time to try FGB, was really excited, crazy workout but felt great after....

12/03/09 - FGB
3 x 5 minute rounds x 1 minute per exercise (1 minute rest after every round)

ROW
BOX JUMP
PUSH PRESS
SDHP
WALL BALLS

ROUND 1 - 76
ROUND 2 - 68
ROUND 3 - 86
SCORE: 230