"Jello Legs"

Four rounds for time of:
Run 400 meters
50 Squats
14:26
Last time I did this was before the cert.
The squats and overall time much better this time!

Day thirty of the Burpee Challenge.
465 down, 4585 to go.

Day twenty nine of the Burpee Challenge.
435 down, 4615 to go.

Day twenty eight of the Burpee Challenge.
406 down, 4644 to go.
Cheat day

sick, but feeling better today, still did the burpees
Day twenty seven of the Burpee Challenge.
378 down, 4672 to go.

sick today, still did the burpees
Day twenty six of the Burpee Challenge.
351 down, 4699 to go.

resting today, still did the burpees
Day twenty five of the Burpee Challenge.
325 down, 4725 to go.

started "Nicole" did 25 pull-ups and 2 runs, got a call. when I came back I wasn't feeling well at all. But did the burpees.

Day twenty four of the Burpee Challenge.
300 down, 4750 to go.

For time 30, 25, 20, 15, 10, and 5 rep rounds of:
virtual shoveling ( 45 lbs on one end of olympic bar )
over and back as one rep
Push-ups
17:35

Day twenty three of the Burpee Challenge.
276 down, 4774 to go.

"Isabel"

For time:
Snatch 135 pounds, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.

started with 115lbs and they were just too ugly to continue, dropped to 95lbs
4:03

Day twenty two of the Burpee Challenge.
253 down, 4797 to go.

"Filthy Fifty"

at the firestation
18:57 in got calls, hour break
8:47 to finish
27:43 total
sub'd good mornings and tuck jumps
did 10 doubleunders but were so slow I was losing the intensity
This also was my burpees for yesterday and today + nine for tomorrow

Day twenty one of the Burpee Challenge.
240 down, 4810 to go.

Rest day for me today.
Will do the burpees as part of the filty fifty tomorrow.

A nice easy jog at Jervey Gant. Then the burpees.

Day nineteen of the Burpee Challenge.

190 down, 4860 to go.

"Grace"

135 pound Clean and Jerk, 30 reps
5:01

One month in the zone. Feeling good!
Day eighteen of the Burpee Challenge.
171 down, 4879 to go.

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

12 times up and down the stairs instead of the run
first 35 GHD then incline SU
back extensions
25:48

Seventeen in the steamroom.
Day seventeen of the Burpee Challenge.
153 down, 4897 to go.

"Fran"

7:19
always the thrusters that get me

Day sixteen of the Burpee Challenge.
136 down, 4914 to go.

"The Chief"

Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute.
Repeat for a total of 5 cycles.
5 + cleans & push-ups
4 + cleans
4
4
4

Day fifteen of the Burpee Challenge.
120 down, 4930 to go.

Day fourteen of the Burpee Challenge.
105 down, 4945 to go.

Day thirteen of the Burpee Challenge.
91 down, 4959 to go.

Clean and Jerk

Clean and Jerk 3-3-3-3-3 reps
power cleans & jerks
gotta work on getting under it with arms locked
135x3
150x3
165x3
179x2(3F)
160x3
175x3
179(F)

Day twelve of the Burpee Challenge.
78 down, 4972 to go.

"Badger"

Complete three rounds for time of:
95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters

53:45
squat cleans were brutal!
ran with Nebo

Day eleven of the Burpee Challenge.
66 down, 4984 to go.

Five rounds for max reps of:

Body weight bench press
Pull-ups
Body weight back squat

Benchpress 185 lbs
8,9,8,7,7=39
Pull-ups
30,25,26,26,22=129
Squat 180 lbs
6,5,6,5,6=28

Day ten of the Burpee Challenge.
55 down, 4995 to go.

"Fight Gone Bad"

Bj 23,15,14
WB 22,15,12
SDHP 25,15,15
PP 18,12,10
Burpees 13,10,12
total= 236
first round felt good
2 & 3 a wind-sucking grind

Day nine of the Burpee Challenge.
45 down, 5005 to go.
Did yesterday's and today during FGB

Day seven of the Burpee Challenge.
28 down, 5022 to go.

"Linda"

Deadlifts 285 lbs
Benchpress 179 lbs
Cleans 125 lbs power cleans
27:33
Broken up by a couple of calls.

Day six of the Burpee Challenge.
21 down, 5029 to go.

Day five of the Burpee Challenge.
15 down, 5035 to go.

Deadlift x3

Deadlift 3-3-3-3-3 reps
225x3
295x3
345x2(3F)
345x3
355x1(2F)
315x3
315x3
Day four of the Burpee Challenge.
10 down, 5040 to go.

Back Squats

Back Squat 3-3-3-3-3 reps
185x3
205x3
225x3
255x1
255(F)
205x3
205x3
Day three of the Burpee Challenge.
6 down, 5044 to go.

Push jerk

Push jerk 3-3-3-3-3 reps
95x3
115x3
135x3
155x3
165x3
175(F)
135x3
155x3
Day two of the Burpee Challenge.
3 down, 5047 to go.

Day one of the Burpee Challenge.
1 down, 5049 to go.

weighted pull-ups

Weighted pull-ups 1-1-1-1-1-1-1 reps
Did after the 400 m runs at station
55lbs
65lbs
80lbs
90lbs(F)
85lbs(F)
65lbs
85lbs
90lbs

400 m x 4

Four rounds for time:
Run 400 meters
Rest 2 minutes
1:27
1:29
1:32
1:35

"Nasty Girls"

3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps

sub'd jumping MU
14:42

For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees

worked on handstands for 5 min
then completed the rest
20:13

Front Squats

Front Squat 10-10-10-10-10 reps
95x10
115x10
135x10
140x4
115x10
felt pretty good!
then did a tabata run afterwords
8x3

"Murph"

This crushed me today!
bunker gear and airpack for first mile and 4 rds 5,10,15.
Pack through first half.Without second half. Calls in between.
Aprox 1 hr 20 min

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

In the rain on the fringes of Fay.
At 4:45 minutes into it we were interrupted by a call.
Came back and finished
15:30

Deadlift

Deadlift 1-1-1-1-1-1-1 reps
295
365
405(F)
385(F)
365
315
315
I thinked I jumped up too fast.
still not sure I was running it up the legs/tightening back/shoulders

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Post total reps from all 32 intervals to comments.

Pull-ups- 13,13,10,9,6,5,5,6= 67
Push-ups- 15,15,12,9,8,7,8,9= 83
Sit-ups- 17,15,13,12,12,10,10,12= 101
Squats- 14,15,12,12,10,12,12,16= 103
Total= 354

Man-Fran

Three rounds, 15-12- and 9 reps, for time of:
135 pound Thruster
Muscle-ups

used 135 lbs for thrusters, groups of 3, cleaned off the ground
sub'd jumping muscle-ups
23:50
a few mins of wife/dog time included

Zone

First day on the zone !!

Pull-ups and Dips

For time:
50 Pull-ups
50 Ring Dips
40 Pull-ups
40 Ring Dips
30 Pull-ups
30 Ring Dips
20 Pull-ups
20 Ring Dips
10 Pull-ups
10 Ring Dips

sub'd regular bar dips
almost all were sets of 5
35:12

" Fran-Coretastic "

For time:
10 GHD Sit-ups
10 Hip & Back Extensions
95 pound Thrusters, 30 reps
50 Pull-ups

30 GHD Sit-ups
30 Hip & Back Extensions
95 pound Thrusters, 20 reps
35 Pull-ups

50 GHD Sit-ups
50 Hip & Back Extensions
95 pound Thrusters, 10 reps
20 Pull-ups

Thrusters done in sets of 5
last rd sub'd foot anchored SU and supermans
38:34

"CrossFit Total"

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

We messed up order and did SP first

SP-165
Squat- 255 parallel
DL-400
Total= 820

Everything feels so much better doing it correctly!
The cert was a huge help!

level 1 cert day 2

worked on more moves with the PVC
Did a fun little triplet of:
row 250m
15 box jumps, 24"
15 wallballs, 20lbs
as many rds in 10 min.
Did 2 rds plus row & Boxjump
some people did 4 +
awesome!

VA Cert!

Went to the level 1 cert in VA!
Day one did bottom to bottom tabata squats
lots of work on the 9 fundamental movements with the PVC
ended the day with "Fran" 8:59
awesome!
http://www.flickr.com/photos/29567306@N08/
http://www.flickr.com/photos/dan-reshef/sets/72157606666851756/
http://www.flickr.com/photos/23219104@N06/sets/72157606681749349/

workout with 24

Complete as many rounds in 20 minutes as you can of:

15 elevated push-ups
20 squats
200 m run

completed 6 rds, did Pu, Sq and started run on 7

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings
12 Pull-ups
Did at Oak Griner.
11:12

"CrossFit Total"

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

squats- 225, 245 too shallow, couldn't count it ( video )
press- 155
deadlift- 385
total= 765

"Tabata 6"

Blaine & I did the following Tabata style:
Squats: 17,15,15,15,16,15,15,16 = 124
Burpees: 5,5,5,5,5,5,5,6 = 41
Got halfway through the Dip round & had to respond to a medical call - Came back & included Adam Noble from St.17 into the WOD so Blaine & I started all over again w/ the following:
Dips: 7,10,7,6,6,4,4,4 = 48
Sit-ups: 19,15,15,14,12,10,10,14 = 109
Box Jumps: 7,7,7,7,7,7,8,10 = 60
Pull-ups: 6,8,6,6,6,6,6,6 = 50
Total: 432

Props to Blaine he beat me good on this one!

"Michael"

3 rounds of:

800 meter run
50 back extensions ( sub'd with supermans }
50 situps

24:12