Sunday, September 30, 2007

"Cindy"

Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Did at the station with Blaine.

22 even

Saturday, September 29, 2007

"Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

21,18,15,13,13,12=92

Thursday, September 27, 2007

Fire!


21,15,19 of:
logflips
sit-ups
wallballs
boxjumps
burpee pull-ups
waiter walks
ring push-ups ( had to try these after the video!)

interupted by a structure fire!
everyone did awesome!

Wednesday, September 26, 2007

SDHP & Thrusters

Five rounds for time of:
95 pound Sumo deadlift high-pull,
15 reps
95 pound Thruster,
15 reps

as rx'd
all sets broken
SDHP 8,7
Thrusters 5x3( they always punish me! )
19:42
Brutal!

Monday, September 24, 2007

Muscleups

30 muscleups for time

30 jumping MU 5:59
then:
30 bar dips
30 OHS 45#
30 SDHP 1.5 pood
30 kettlebell snatches(15R,15L) 1 pood
30 lunges with 50# dumbells
30 log flips
30 pull-ups
27:37 with MU

Saturday, September 22, 2007

"Grace "& "Isabel"

"Grace"
135 pound Clean and Jerk, 30 reps
12:25

"Isabel"
For time:Snatch 135 pounds, 30 reps
dropped it to 95 pounds
5:57

then for fun did :
30 box jumps
30 burpee pull-ups
30 dumbell swings 50 pounds
30 push presses 95 pounds
30 trips up and down the stairs

Friday, September 21, 2007

Michael



Three rounds for time of:

Run 800 meters

50 Back Extensions

50 Sit-ups


sub'd supermans for back extensions

feet anchored sit-ups

18:39

Thursday, September 20, 2007

Row & Wallball

For time:
Row 2K
50 Wall-ball shots, 20 pound ball
Row 1K
35 Wall-ball shots, 20 pound ball
Row 500 meters
20 Wall-ball shots, 20 pound ball

display not working on rower
did 1 stroke per 10m
otherwise as rx'd
15:43

Wednesday, September 19, 2007

Diane

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

still working on HSPU but trying to get them very vertical and deep

6:05

Tuesday, September 18, 2007

Power Cleans

3-3-3-3-3 reps
135x3
179x3
199x1( multiple fails )
179x3
189x1,x2
179x3
my form still needs SERIOUS work!

Monday, September 17, 2007

Shae's class

lunge-o-rama,
boxjumps,
burpees,
push-ups

Friday, September 14, 2007

Double-unders & Squats

Three rounds for time of:
50 Double-unders
75 Squats

ran at rope at bottom of kneecap level, jumped it as sub for doubleunders
squats as rx'd
14:27

Thursday, September 13, 2007

Fat Fran

Three rounds,
15-12-and 9 reps,
for time of:
135 pound barbell Thrusters
45 pound weighted Pull-ups


started as rx'd
after 3 reps I knew that the 135# would not happen
115# after that
45# pull-ups
14:58

Wednesday, September 12, 2007

Pull-up & Deadlift

Three rounds for time of:
50 Pull-ups
185 pound Deadlift, 21 reps
24:55

Tuesday, September 11, 2007

Presses,Jerks

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

SP 115,125,135,140(Fx2),135,135
PP 135,145,145,145,145
PJ 135,145( my form stinks!) work-out cut short

Monday, September 10, 2007

Front Squat

singles
145,145,165,165,185(shallow?),185(S?),185(fail),165,165,145

Sunday, September 9, 2007

Filthy Fifty !




Everyone did awesome! Great effort!
For time:
50 Box jump, 24 inch box (sub'd 15" onto picnic table)
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions (sub'd supermans)
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders (sub'd ball slams with bowling ball)
27:00

Saturday, September 8, 2007

Helen

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings
12 Pull-ups

as rx'd
at station with Blaine
9:40

Thursday, September 6, 2007

Structure Fire!


We were not able to do "Helen" today due to a fire. We plan to do it in the morning.

By the way, all the crew did a great job!

Wednesday, September 5, 2007

Elizabeth

21-15-9 reps of:
Clean 135 pounds
Ring dips


Power cleans 135 lbs
weighted dips
13 with 45 lbs
23 with 35 lbs
last 9 2x1
15:11

Tuesday, September 4, 2007

Nancy

Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

had to sub 65 pound OHS
15:13

Blaine and I did this one after the CrossFit Total
A good one!

CrossFit Total

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

BS 225 felt good, 255 too shallow
SP 130 have done better
DL 325 was easy, failed on 375( this time! )

Monday, September 3, 2007

sit-up/superman

Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions


we did this one after a nice farmer's walk,push-up,log flip/relay race at the firestation.

sub'd sit-ups / supermans
Steph 5:50
Blaine 6:05
me 6:40
Kenny and Mike also

Saturday, September 1, 2007

Juggling


Just a little work on kettlebell juggling and OHS.
OT at station #24.