"Nate"

Warm Up: 750 M Row, nice pace Under 3 min

"Nate"
As Many Rounds As Possible in 20 Min(AMRAP) of

2 Muscle Ups, subbed (3:1) Pull ups, dips
4 Hand Stand Push Ups
8 2 Pood KB Swings, used my #50

Rx'd - 10 Rounds..After the 7th round I believe I had to switch from 4 HSPU to 8 elevated on the box push ups..everything else was RX'd

Cool Down - 1000 M Row at 3:56..cool down..yeah right lol

Austin M. from crossfit HQ showed up to work..he did 18 Rounds + 1 HSPU..yeah he's in decent shape lol

PT to stay warm..ISU

Warm Up: quick run..

2 Rounds of:

50 Squats
50 Push Ups
25 Pull Ups
Run 1 Mile

Rx'd - 30:18

About 20 degrees out..a bit chilly!

Don't forget abs!

Actual workout on: 20101224 Friday

Warm Up: hitting/kicking punching bag

Did 2, 5x5 of push/pull/sit...

went like this..

5 Rounds
5 strict pull-ups(alternating grips)
10 push-ups
15 laying ab sit-ups

5 Rounds
5 negative pull-ups, 5 sec's down(alternating grips)
10 push-ups
15 laying ab sit-ups

5 Rounds of:
20 Push Press, #45

3 mile run..casevac 1 mile..

Helped run PFT's for a couple candidates...

3 mile run - 21 mins

1 mile run(casevac) - took turns carrying each other

Legs were frkin dead! Good to go!

Gettin Some..bench mark WOD

ACTUAL WORKOUT ON: 20101220 Monday

For Time:
Run 1 mile, 7.0 incline at 10 min pace
50 Hang Clean, 95
50 Push Press, 95
Run 1 mile, 7.0 incline at 10 min pace

Rx'd - 35:46

Dang..tough WOD..Jake did it jus a lil slower than me with 135 on the 2 lifts..

Filthy 50's

ACTUAL WORKOUT ON: 20101215 Wednesday

Warm Up: 750 M Row

For Time:
50 Box jump, 24 inch box (like 18" box)
50 Jumping pull-ups
50 Kettlebell swings, 1 pood (25 of 1.5 pood)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions (30 reps, did #70)
50 Wall ball shots, 20 pound ball
50 Burpees (20)
50 Double unders (No rope :/)

Rx'd scaled - 27:12

*Lower back has been bothering me..taking it easy on the lower back type lifts..still a disguisting time..

Basketball..

Played on the 13th and 14th..lame excuse for missing a workout but..it was some cardio! lol

Hangin on..

Warm Up: 750 M Row, 3 min

3 Rounds for time:
Run 400 M
15 Pull-ups
50 Squats
15 Pull-ups

Rx'd - 15:19

Cool down - 750 M Row, 2:55

Stretch 5 mins

Gaspin for air the whole timee! good to go!

Pull-Up Challenge..

Had a pull-up challenge at the rec center..

Did 100 pull-ups in between other ppl doin pull-ups..

Run..PR..

Warm Up: did some stretching..250 M Row..

Ran 4 Miles..time of 27:30

Fastest 4 mile run and felt pretty good..first 4 mile run on a treadmill but it was good

Cool Down - walked a couple laps and stretched for 5 minutes or so

Lets do some frkin work!

PT..Zero 6..only me and Smith showed..

Bench Press..
1x10 - 115
1x10 - 135
1x10 - 155
1x5 - 165
10 Pushups..

Then..
Squat..light sets..
1x10 - 115
3x10 - 135

3 Rounds:
20 Dips
10 Back Extensions
15 Hanging ab, legs to straight out
10 Pull-ups

Then swam for about 10 minutes..

**Note to Self..get some doggone goggles!

Yay Thrusters..scaled

ACTUAL WORKOUT ON: 20101204

5 Rounds for time of:
135# Thruster, 7 reps (scaled, did 115#)
Row 500 Meters

Rx'd - 22:41

All 500 Meter rows were done under 2 mins..

Just Do It!

3 Rounds for time:

Run 800 Meters
15 Pull-ups
20 Push-ups
30 Lying Sit-ups

Rx'd - 23:13

Then did..Dips - 20, 15, 15
Back Extensions - 2x10

Good WOD..800's suck!

Frkin say somethin!

ACTUAL WORKOUT ON: 20101130

Warm Up: 750 M Row, under 2 min 500 Pace

3 Rounds For Time:
-Run 800 M
-20 Back Extensions, #90
-30 Push-ups
-30 Lying Sit-Ups

Rx'd - 18:36 , Jason Rx'd - 19:22

Then did 2x8 on Squat - #135

Easy day!

Zero 6

PT With fellow USMC Applicants/Candidates..

Warm Up;
2 Rounds
-10 Burpees
-30 Sit-ups, all the way down to laying flat

5 Rounds:
5 Pullups, strict form and alternating grips
10 Push-ups
8 #35 KB Swings

5 Rounds:
5 Pullups, alternating grips, negatives, 5 sec down
10 Push-ups
8 #35 KB Swings

Rx'd- both for approx 17 minutes

Swam for 15 minutes

YMCA Athens..

Warm Up: 1,000 M Row 1:58 pace

5x5 push(10) pull(5) STRICT FORM, Alternating Grips

Negatives 5x5 Pull(5)/Push(10)

Rx'd: 14:20..not necessarily goin for speed but timed it anyway..

Squat 3x10 - #135
3x20 Barbell #45, Ammo Can Lift
4x20 Hang Sit-ups]

Cool Down Row - 1300 M..not sure on time

*Overall, good WOD, decent Y..def miss our one at home!

November Workout sched all jacked up, the past 2 weekends I have been out of town and now I'm in TN for 5 days..but its ight!

0600

Early PT session at the rec w/ SFS personnel

Max Effort 1 min 30# DB, (Ammo can lift)
Max Effort 45 sec 30# DB, (Ammo can lift)
Max Effort 30 sec 30# DB, (Ammo can lift)

10 Pull-ups straight to 30 push-ups
8 Pull-ups straight to 25 push-ups
6 Pull-ups straight to 20 push-ups

Each workout paired with a partner and alternating. Rx'd

Swam for 15 minutes or so

PFT..Not for You..For Them..

PFT UPDATE

Pull-ups - 18..personal record!
Sit-ups - 100
3 Mile - 19:43..I hate treadmills!

Overall score = 279/300

*As always, definite room for improvement!

Ohh yeah..feelin good..

Warm Up: 1 mile bike on random hills

8 Rounds for Time of:

250 M Row
10 Pushups

Rx'd - 12:04

Was going to do more but I've gotta run a PFT tomorrow with the OSA soo..decided not too destroy my legs before the nice 3 miler..

I was gone this past weekend but thats still no excuse for the past 2 weeks I only worked out 4x :/..which is absolutely terrible..NO EXCUSE!

Gimme Some...PT

PT w/ fellow officer candidates...

Three Rounds For Time:
Run 800 M
30 Push-ups
30 Sit-ups

Rx'd - 14:50

Afterwards did..

5x5 - pull-ups, alternating grips followed immediately by 10 push-ups alternating widths..
Then 5x5 negative pull-ups, alternating grips followed immediately by 10 push-ups alternating widths in under 12 minutes..

Then did burnout 3x10 in a row of #35 - bis,chest, tris

DONE

Head Game

ACTUAL WORKOUT ON: 20101108 MONDAY

Warm Up: 750 M Row, nice n slow - 3 min

Three rounds for time of:
30 Kettlebell swings, 1.5 pood
25 Wall ball shots, 20 pound ball
20 Pull-ups

Scaled Rx'd - 15:30..las round only did 18 KB swings, lower back was feelin weird and I've been trying to take it easy on it..otherwise..good WOD..and..im sore!

Good Morning Barbara

"Barbara"

Good morning Barbara..we will meet later tonight...and I will destroy you! oorah!

Results to be posted soon.

"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Cut out the Squats(feelin some tendinitis creepin bak :/), rested 2 minutes between each round..

Round 1 - 2:51, 2 Min Rest
Round 2 - 2:29, 2 Min Rest
Round 3 - 4:07, 2 Min Rest
Round 4 - 4:39 NO REST
Round 5 - Cut in Half, 10 pull-ups, 15 pushups, 20 sit-ups

*Had to hurry up and finish because the Y was closing, cut in half, felt like I was gonna puke and the Y was actually already closed and the guy was puttin up the weights as I finished so I woulda felt bad if I woulda puked all over his floor lol..but given the chance to finish this workout when not close to closing time..I'da met pukie for sure

Overall good workout..felt like crap all day..sinus headache, tired and sore..easy day!

Dead Connection

20101101 Monday

No real warm - up..:/

Five rounds for time of:
3 Muscle-up Handstand push-ups
10 Burpee pull-ups

Ideally, the pull-up bar is one foot above your reach. If you cannot do the muscle-up handstand push-ups, do 7 muscle-ups and 12 handstand push-ups each round.

*SUBBBED*

7 Muscle Ups ( 21 Pull-ups, 21 Dips)
12 Hand Stand Push-ups
10 Push-ups, 10 Jump Pull-ups(slight tendinitis feeling in right knee, taking a week off or so and attacking it with ice and ibuprofen!)

Did 1st round as is..next two rounds with 6 HSPU..last two rounds with 18 24inch box pull-ups..

Time of- 31:34

SWIM

ACTUAL WORKOUT ON 20101029 FRIDAY

Went to the rec and swam..it killed me..legs are weak :/..

Did 300 M of kicking on the board
And another 500 M of strait swimming..in 100 M sections lol

PT PT EVERY DAY!

ACTUAL WORKOUT ON: 20101028 THURSDAY

Did PT with the fellow Marine Corps Applicants/Candidates at ISU..Nice 1.5 Mile run

Push/Pull

Warm Up: Rowing and 50 push-ups

5 rounds of 5 pullups with 10 pushups between

5 rounds of 5 pull-ups(negatives) with 10 pushups

In about 15 mins..then the y closed

PFT

ACTUAL WORKOUT ON: 20101026 TUESDAY

Update PFT at Rose at 0830

16 Pull-ups :/
100 crunches :)
3 mile run in 20 mins :/

bball

ACTUAL WORKOUT ON: 20101022

Bball at the rec..not a workout but..thats why I didnt workout..call me crazy

PT

ACTUAL WORKOUT ON: 20101021

PT'd with the OST at ISU...

did some warm ups and then sprints...still sore

"Forrest" HERO WOD

Warm Up: 750 M Row..just under 3 mins..woulda been quicker but for some reason I stopped at 650 M an was like dang...2:30's good lol..and then was like..ohh wait! haha

"Forrest"

Three Rounds For Time of: hell? lol
-20 L Pull-ups
-30 Toes To Bar
-40 Burpees
Run 800 Meters

Rx'd 40:33

Best Crossfit HQ time was 32:15..I thought it'd take me 45 but..it didnt..so that's good

Did this one for you bro, RIP Forrest

U.S. Drug Enforcement Administration Special Agent Forrest Nelson Leamon, 37, assigned to the Foreign-deployed Advisory and Support Team (FAST) Echo was killed October 26th, 2009, while on a counternarcotics mission in Western Afghanistan when the helicopter he was in crashed. He is survived by his wife Ana, his son Luke, his parents, Sue and Richard Leamon, and his sister Heather.

Ohh yeah..little run..just for fun

ACTUAL WORKOUT ON: 20101016 Saturday

4 Mile Run - 29:58

Pushed it pretty hard..ok really hard lol

Ohhh yeah!

ACTUAL WORKOUT ON: 20101014 THURSDAY

For Time:
30 Ammo Can Lift DB Press, #30
30 Pull-Ups
30 Dips
24 30 Ammo Can Lift DB Press, #30
24 Pull-ups
24 Dips
18 30 Ammo Can Lift DB Press, #30
18 Pull-ups
18 Dips
12 30 Ammo Can Lift DB Press, #30
12 Pull-Ups
12 Dips
6 30 Ammo Can Lift DB Press, #30
6 Pull-Ups
6 Dips

Rx'd - 14:25

1x30, #35 plate burnout

AB/CORE CLASS

ACTUAL WORKOUT ON: 20101012 TUESDAY

Went w/ Kolby to a AB/CORE Class at the rec center..actually pretty challenging and def different from our normal routine..did ab movements to like hip hop song lol..yeahhhh

"Tabata This"

Warm Up: 750 M Row..under 3 min

"Tabata This!"

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".

Rx'd - 7,18,4,3,8

Jessie did the row part..after doin that took a break cause he was lightheaded..met pukie about 5 mins later lol..hes ok tho..during the workout i puked a lil in my mouth an didnt realize it till i alreay swallowed it..so i almost met pukie..overall good WOD...get some!

5K DINO Race w/OST

5K DINO trail race in Indy with the Officer Selection Team and fellow candidates

Over 20 frkin motivated candidates runnin cadence..no better way to spend my Saturday morning..can't wait for the next one!

Bench..

ACTUAL WORKOUT ON: 20101007 THURSDAY

Warm up: Bench - 115, 15 reps 135, 8 reps, 155 5 reps

Resting 60 seconds between sets:
Bench press 2-2-2-2-2-2-2-2-2-2

Rx'd - 185..decently tough..didn't need a spot on any set..should of done 190..next time prolly do like 195..

Then 10 rep of #135 followed by immediate 10 pushups

30 sit-ups, 30 lying sit-ups, 1 min bridge, 30 4ct flutter kicks

3 Mile Run..

3 mile run for time of 19:15

I'm pretty sure that's a PR for my home run..best time I've ever had was the last PFT at OCS for 18:30..but 19:15's not bad..considering I run less than 10 miles a week! It's not great by any means so..but I'll keep push'n the limit as best I can..

Ryan

ACTUAL WORKOUT ON: 20101005 Monday

"Ryan"

Five rounds for time of:
7 Muscle-ups subbed (4:1, pull-ups dips)
21 Burpees

Only got 5 rounds completed in 25:24 before the gym closed..

Crazyy WOD..really good on the hands! lol

"Jack"

ACTUAL WORKOUT ON: 20101001 Friday

"Jack"

Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 10 reps (did #95)
10 KB Swings, 1.5 pood - #50 pounder
10 Box jumps, 24 inch box

Only got through 6 rounds in 15:42..lower back was killing me an I had to stop..got some minor pain in it when I lean back real far but I should be ight...sucked quitting the workout but sometimes its actually a good thing to listen to your body..

Little run..just for fun!

2.1 mile run in boots n bdu's

Rx'd - 15:36

Dear Bates Lites..I love you!

Gotta get ready for that 5k next sat

Ahh my back is STRONG!

ACTUAL WORKOUT ON: 20100927 MONDAY

Warm Up: 750 M Row - 3 min..nice n slow

10 Rounds for time of:

135 pound deadlift , 15 reps
15 Push-ups

Rx'd - 17:27
Jakes - 13:00

Tough WOD..did all push-ups without coming down from push-up position..deadlift were killer..back needs to be stronger

Bates Broke In!

1.4 mile run in my Bates Lites

Rx'd - 9:16..not bad and the boots felt great!..gonna up the mileage next time

Pull-Up Challenge w/ OSO

ACTUAL WORKOUT ON: 20100925

Was helpin out w/ my OSO at IUPUI for the Regatta Canal Race at IUPUI..anyways..did 110 pull-ups throughout the day..all strict form..

Make it HURT!

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips (75 reg dips)
20 Knees to elbows
30 Kettlebell swings, 2 pood (#55lb kb)
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions (#90 bk ext mach)
30 Wall ball shots, 20 pound ball
3 Rope climb ascents - SUB(15 towel pull-ups, as per CF sub inst)

Rx'd - 20:15

Tough workout overall..pushed it to a new limit tonight..on those wall balls wanted to stop at 15 and pushed it to 30...ohh yeah!

Had to drag that kettlebell in the gym...so as soon as I pull in the parking lot..lookin for the closest spot right??..pull in..immediately like..nah..flip it in reverse an park in the farthest spot! lol

Get Some!

"Michael"

ACTUAL WORKOUT ON: 20100921 Tuesday

Warm Up: 3 Rounds: 10 Pull-ups, 10 Push-ups, 10, 15, 15 18 in box jump

"Michael"

3 Rounds for time:

Run 800 M
50 Back Extensions #90 Back ext machine
50 Sit-Ups

Rx'd 19:40

Cool Down- 500 M Row - 2 min

Time to beat - 20:40

ohh yeah..make it hurt!

Boots..

1.1 mile run in 7:48..a little quicker than las time..still no good!

BOOTS..no UTS..

Boots n BDU run..first run in boots since back from OCS..man are they heavy..

1.1 miles in 7:53..yeah pretty slow..didn't feel slow..it'll be better when my Bates Lites are broken in tho!

Basketball..

ACTUAL WORKOUT ON: 20100916

played ball for just over an hour..we'll call this cardio :)

Pull/Push

ACTUAL WORKOUT ON: 20100915

Pull-Up/Push-up pyramid..

On the pull-ups: 5,4,3,2,1,2,3,4,5 alternating between overhand underhand..and between those sets doing 10 push-ups also alternating wide grip close grip...did this in approx 8 minutes..

Negatives..

5x5 alternating overhand underhand..did pull-up and then came down very slowlyyy...

All I had time for..wish I could of done more :/

"Helton"

ACTUAL WORKOUT ON: 20100913 MONDAY

Warm Up: 750 M Row - 2:55ish..nice n slow

"Helton"

3 Rounds for Time of:

Run 800 meters
50# Dumbbell Squat Cleans, 30 reps (Subbed #40 DB's)
30 Burpees

Rx'd - 39:22

*Very tough workout..needed to drink more water that day :/..but I got through it..alot of total body..as usual..fastest CF time of this wod i believe was like 27 something..so I don't think I did terrible..but I didn't do anywhere near what I would like to do someday..

"The only easy day was yesterday"

"Fran"

Warm Up: 750 M Row - under 3 min

"Fran"
21-15-9

Thruster, #95
Pull-ups

Rx'd - 8:07..last time did this it was scaled during a sealfit workout..this was last year sometime and I scaled it down to #75 for 9:37..

Killer workout..thought I was gonna pass out..def need to get stronger tho

Yesterday played ball..gonna have to take the next 2 days off as I'll be busy :/

"SEVERIN" - Hero WOD

Warm: 750 M Row approx 2:55ish?

"Severin"

50 Strict Pull-ups - Held #20 db with legs
100 Push-ups, release hands from floor at bottom
Run 5K
*If you've got a #20 vest or body armor, wear it!

Rx'd - 39:59

*Did my best, RIP SFC Summers

U.S. Army Sergeant First Class Severin W. Summers III, 43, of Bentonia, Mississippi, assigned to the 2nd Battalion, 20th Special Forces Group (Airborne), headquartered at Jackson, Mississippi, died August 2, 2009 in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command wire improvised explosive device. Summers is survived by his wife Tammy Fraser and his daughters Jessica, Shelby & Sarah.

"LINDA"

ACTUAL WORKOUT ON: 20100903 FRIDAY

Warm Up: 750 M Row - 3 mins-ish

"LINDA"

10-9-8-7-6-5-4-3-2-1

Deadlift - 1.5x body weight supposed to do 247..scaled - 205
Bench Press - body weight - supposed to do 165..scaled - 155. coulda done 165
Squat Clean - 3/4 body weight - supposed to do 125..scaled - 115

Rx'd - 39:05...dangg slowwww...def need to improve..squat clean an deadlift killed me..legs be weak!

*I think time to beat that day was 11 minutes something..yeah i know..crazzyyy

After this WOD took a couple days off..labor day :/

Basketball..

played for about an hour..not rlly a workout but..atleast I'll know why I didn't lift that day..

BENCHMARK WOD

Warm - 750 M Row - 3:03, nice/slow around 2 min pace

5 Rounds for time:
10 Powerclean, #135
15 Push-Ups
10 Pull-Ups

Rx'd - 11:09!

*Last time I did this workout my time was 14:21 and before that my first crossfit workout ever was this workout and my time was 21 something

After did 4x6 #45 on DB incline bench
Abs Sit-ups, feet anchored of: 35,30,25,20,15,10,5

That's all she wrote!

RUN

ACTUAL WORKOUT ON: 20100830 MONDAY

4.3 miles in 31:35..jus barely slower than my last time..yeah I need to run more lol

Shoulders weak..

ACTUAL WORKOUT ON: 20100827 FRIDAY

Warm Up: 500 M Row - 1:55ish

For Time:

21 Pull-ups (strict)
21 HSPU
18 Pull-ups
18 HSPU
15 Pull-ups
15 HSPU
12 PUll-ups
12 HSPU
9 Pull-ups
9 HSPU
6 Pull-Ups
6 HSPU
3 Pull-Ups
3 HSPU

Rx'd - 22:54

*First 21 HSPU Head to floor, 2nd 18 HSPU all to floor but 3, 3rd 15, first 3 to floor and then after subbed high boxes

After did...
25 Floor Sit-ups
50 Jump Rope
25 Floor Sit-ups
50 Jump Rope
25 Floor Sit-Ups
50 Jump Rope
25 FSU
100 Jump Rope

Basketball

ACTUAL WORKOUT ON: 20100825 WEDNESDAY

Played ball for a couple of hours..

Tough Grip

ACTUAL WORKOUT ON: 20100823 MONDAY

Warm Up: 600 M Row - 2:22ish nice/slow

Push-ups - 20,10,5
Crunches - 20,15,10

3 Rounds for time:
15 Ft rope ascent, 5 ascents (subbed 25 towel pull-ups)
21 Ring Dips (Sub 3:1, reg dips)
50 Squats

Rx'd - 24:36

Just Do It - Nike

Took a while off the knee because I tweaked it a while back and haven't ran in like 2 weeks..but anyways..I did..

4.3 miles in 31:17 approx 7:24/mile..not too bad for not runnin for the past 2 weeks..I'll take it!

NATE

ACTUAL WORKOUT ON: 20100820 Friday

Warm: 500 M Row, 1:46
Back Ext - 20, 15, 10 #90
Push-Up - 20, 15, 5

20 Min AMRAP:

2 Muscle Ups (8 Pull-ups, 8 Dips)
4 Handstand Push-ups (Started round 8 had to sub 8 inverted push-ups)
8 KB Swings

Rx'd - 10 Rounds + 2 Muscle Ups
*21 rounds was best workout on crossfit that day..

*Took ANIMAL PUMP PreWO sample..30 min prior to workout..felt pretty good! Not crazy energy tho, just a lil more than normal, plus I rocked ear buds!

Row...went bad...naNO vapor hardcore :(

"Row"

5 Rounds for time of:
500 M Row
25 Push-ups

2 Rounds for approx 5:50

had to stop..felt like crap because of the recalled preWO I took not knowing. Increased heart rate..adnormally very profuse sweating/cold chills.. pupils somewhat dilated..eyes kind of red..had energy but felt like crap..

Did some random pushups and pullups for a while but had to stop..I think it took 4 hours for the stuff to wear off

Cainaan's workout..

Supersets...

Warm -up - 500 M Row - 1:47

Reps were - 15, 12, 10, 8 - drop set 15
Tri Pushdown - 40,45,50,55 - drop set 40 (weights)
EZ Bar Curls - 10+5, 10+5+2.5, 10+10, 10+10+2.5 - drop set 10 +5 (weights)

Reps were - 15, 12, 10, 8 - drop set of 15
CG Bench - 105, 115, 125, 135 - drop set 105 ( drop set only 8 reps)
Hammer Curls - 25, 30, 35, 40, 25

Reps were - 15, 12, 10, 8 - drop set 15
Tri Dip Machine - 135, 140, 145, 150
Curl Mach - 75, 80, 85, 90,

Def a crazy pump..blown up!

Pull/Push

ACTUAL WORKOUT ON: 20100813

Bench - 10,9,8,7,6 - #135 all except las 2 sets

Pull-ups 5, 4, 3, 2, 1, 2, 3, 4, 5,
Push-ups 10 10 10 10 10 10 10 10 10 (these done between alternating pullups)

GET SOME

ACTUAL WORKOUT ON: 20100810

Three Rounds For Time:

-Row 500 M
-30 Box Jumps, 24 in box (I think my box was like 18 in)
-25 Back Ext
-205 lb deadlift, 20 reps

Rx'd - 23:23
Kolby..2nd workout hes ever done wit me...24:20..yeah he did some serious work..I was really surprised!

*Ohh yeah..time to beat on the crossfit website was 14:04 :/ I still got tonss of work to do..

p.s. - deadlift killed me :)

Me + Double Unders = EPIC FAIL!

ACTUAL WORKOUT ON: 20100804 Wednesday

3 Rounds for time:
50 Double - Unders
25 Wall Ball "2 fer 1's", #20 ball

I did 2rft
100 Jump rope
25 wall ball 15# ball??
25 Squats

Time - ?? not sure :/

Then after this workout my sched was all messed up..went like this...

Thursday - Rest
Friday - Camping
Saturday - Camping..went for nice 6 or 7 mile hike and 5 mile canoe trip..semi work out lol
Sunday - Finished camping and golf all day..tired
Monday - Skipped WOD cuz aikido ppl's goin out to eat :/

Scaled..

ACTUAL WORKOUT ON: 20100803 Tuesday

Warm - 5 Rounds - 100 M Row, 10 Push-ups, approx 3:30

Five rounds for time of:

#135 Squat Clean Thruster, 5 reps
10 Chest to bar pullups

I did #115 squat clean thruster for rx'd - 12:34

2x50 - situps

3 Rounds - #40 not small curl bar..db curls, 10 reps
#45 DB Ammo can Lift, 20 reps

Broke my pen :( lol

Cindy

Warm Up: 500 M slow row - 2 min

"Cindy"

20 Min AMRAP Of :

5 Pull-ups
10 Push-ups
15 Squats

18 Rounds + 9 Push-ups? I think

I think I pr'd on this today..shoulda broke 19 rounds..had to break once or twice an help spot this guy..one time to lift the bar off of him..ugg..oh well..still good

Yeah I just checked..the last time I did Cindy was las yr and I only did..

14 Rounds, 5 Pull-ups, 10 Push-ups and 7 Squats...say sumtin!

3 Mile Run..

ACTUAL WORKOUT ON: 20100728

3 Mile Run..

Rx'd - 19:43

started the run strong..a lil fast..ended a lil slower but ofcourse..lil sprint at the end..

Rest Times..

ACTUAL WORKOUT ON: 20100727

Pull-up / Push-up pyramid type thing

1 Pullup
10 Push-ups
2 Pullup
10 Push-Ups
3 Pullup
10 Push-ups
4 Pullup
10 Push-ups
5 Pullup 10 Pushups
and then back down..4..3..2..1..etc

Did 5x5 of pull-ups (Negatives) and inbetween sets a set of 10 push-ups

Log Press - 3x20 - #50, #40, #40
Shrugs - 1 min strait of #135 - 58
Shldr press BB - 20 strait

Legs?

ACTUAL WORKOUT ON: 20100725

5 Rounds for Time:

10 Squats, #115
20 Lying ab mat sit-up

8:02

14, 4 count flutter kix

16 Step lunges holding #35's
16 Step Ups holding #35's

40 Crunches
10 KTE
30 Crunches
10 KTE
20 Crunches
10 KTE
10 Crunches
10 KTE

Needless to say..abs are sore today :)

TAP OUT

ACTUAL WORKOUT ON: 20100723

Warmed up with a slow 500 M Row


This workout was one from the 2010 Crossfit games..had to scale and change alot..they did alot with wall climbs an what not..don't have access to alot of that stuff so this is what I came up with..

PART A - Three Rounds For Time of:

30 Push-ups, release hands at bottom
50 Jumprope

7 Minute Time Cap
*Rest 30 Seconds
PART A- Did 2 Rounds + 22 Push-ups

PART B- Three Rounds For Time Of:

30 Toes to Bar
95 lb ground to overhead, 21 reps

7 Minute Time Cap
*Rest 30 Seconds
PART B- 30 Toes to Bar + 18 GTO

PART C- Three Rounds For Time of:

5 Burpees, after round 3 I started doing 10
15 BB curls, #45

12 Minute Time Cap
PART C - 6 Rounds + 4 Burpees

Shoulder Press, #45 BB, 20 reps straight

No Sprints

ACTUAL WORKOUT ON: 20100720

7 Minute AMRAP:

315 pound Deadlift, 7 reps - I did 205 pounds
20 meter Sprint, subbed 2 burpees
14 One legged squats, did 14 reg
21 Double-unders, after first round did 42 reg
20 meter Sprint, subbed 2 burpees

4 Rounds + 2 Deadlift

After..it was supposed to be a cooldown but turned into a 500 M Row at 1:40..not too bad cuz I did start off decently slow! Tomorrow they got some more leg stuff..I'ma have to take a day off..I'm really sore today..tryin to break myself back into the crossfit routine slow..which is pretty brutal..its hard to let go of my ego and cut down the reps of the workout so that I'll be able to move the nextday

Half Off

ACTUAL WORKOUT ON: 20100719

For time:
Run 1200 meters
63 Kettlebell swings, 1.5 pood, I did 32 kb swings
36 Pull-ups, I did 32
Run 800 meters
42 Kettlebell swings, 1.5 pood, I did 21 kb swings
24 Pull-ups, I did 21
Run 400 meters
21 Kettlebell swings, 1.5 pood, I did 10 kb swings
12 Pull-ups, I did 10

Time - 21:48..probably spent a good 2.5 minutes talking :/ lol

then did 3x10 -#35 plate burnout

Still weighin in at 160..def lookin to gain..

Run in the Park

ACTUAL WORKOUT ON: 20100718

Ran 3 miles or so in Lincoln Park Chicago..yeah it was a pretty nice place to run..I'm jealous of Dave lol

On the Minute

ACTUAL WORKOUT ON: 20100715

Was planning on doing max reps for various exercises 1 minute on and 1 minute off..but my intensity just wasn't there and so it got switched up..looked like this..

Squats - 36..slow
push-ups - 31.slow
kte - 24

3 rounds of
shoulder press - 10
push-up- 10
squat - 15
pull-ups - 10

yeah it was a really disorganized workout :/
i'll try an not let this happen again

2 Minutes

First run since I've been back from OCS..

3.1 miles - 20:33..just over 2 minutes slower than what I ran my last 3 mile run when at OCS :/..that's what happens when you take a week off pretty much from running..I run much better in groups..no excuse..SNC will seek self improvement and get a faster time! lol

Easin back

ACTUAL WORKOUT ON: 20100712

Warm Up: 1 mile on bike, slow 500 M Row, 2 minutes

21-15-9

Hand Stand Push Up
Ring Dips (3:1)
Push-Up

Time - 12:52

Lost quite a bit of strength since coming back from OCS..did the first set of 21 of HSPU but after that had to switch to 65 lb push press..only like 3 of the HSPU were all the way to the ground..supposed to do 3:1 reg dips but didnt wanna be sore for like the next week so I just did what was on there..posting this workout the day after and I'm still pretty sore :)

Too many abs?

ACTUAL WORKOUT ON: 20100708

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

Yeah..I cut out the lunges..legs were still soo sore from the day prior..did strict pull-ups and for the sit-ups did twice as many listed..

time of 19:02

JUST BACK

ACTUAL WORKOUT ON: 20100707

Warm - slow 750 M Row

For Time:
225 Squat, 20 reps
40 Toes to bar
60 Kettlebell swings, 2 pood

Only did 135 on squat..easing into working out since haven't done squats in 6 weeks..did 40 toe to bar..along with 60 kb swings with my new kb, #50..

Rx'd - 12:36

legs very weak, noted..first workout since I got back from OCS..

"Never Ending"

For Time:

1 Mile Run
50 Push-Ups
75 Thrusters, 75#
50 Push-Ups
1 Mile Run

Rx'd - 34:43

Killer workout..gotta love it!

p.s. 34:43 minutes of hell!

This might be my last workout before I leave for OCS..which is Thursday..but I don't fly out till Friday..it all depends on how sore I am

"Deck of Death"

Warm Up: Mile bike ride

52 Card Deck..ohh yes..

Diamonds - Push-Ups
Hearts - Sit-Ups (Did Crunches, 2:1)
Spades - Pull-ups
Clubs - 30# DB lift, simulate 30 pound ammo can lift (CFT)
$JOKER - 1,000 M Row (each under 4 minutes)

Rx'd - 27:50

**Was shooting for 30 minutes, just because that's what I saw for an average on the sites..but I was def happy with my time! As always..looking to improve!

P.S. - only 4.5 hours of sleep, and worked 12 hours..jus sayin

First sample of Hemo Rage or wateva..pre-wo..idk if i felt diff..i was def focused tho..hmm

KING, QUEEN, JACK = 10
ACE = 11

TOTALS UP TO ---------------

95 Push-Ups
190 Crunches
95 Pull-ups
95 DB Lifts (Push Press)
2,000 M Row
__________________________
Total 475 Reps + 2,000 Row (1 rep every 2.46 seconds for 19:50 minutes,(ROW NOT INCLUDED) I think im startin to get the hang of this!

"Uggh Run"

2.2 mile run in 14:38 - :/ slower than I hoped

*Not too bad, considering I haven't ran much lately, Thank you tendinitis!

"Crazy Man Workout" - Scotty named it

Warm Up: 500 M Row - 1:42..usual time is 1:47..

5 Rounds for time:

10 Hand Stand Push-Ups
30 Sit-ups
10 Weighted Pull-ups #25

Rx'd - 27:25

After did 10 reg pull-ups pretty easily..arms are dead though

3 mile bike ride on random mode.. 7:02

The End!

Slow Run..come on Jen

Ran 2.2 miles..

slow time of 16:22..ehh..wasn't breathin hard at all..which i guess i good..slow run..slowed it down for jen..picked it up the las quarter mile if that says anything about how slow it was lol..knees are feelin good..hopefully my tendinitis is almost gone!

Push/Pull

ACTUAL WORKOUT ON: 20100508

Push-up/Pull-up pyramid..sets of 10 push-ups between a pyramid of 1, 2, 3, 4, 5 and then back down again on the pull-ups..

Then was going to do 5x5 one grip, 5x5 other grip on negative pull-ups, got through 3 sets an then I got the call that I was needed..

Finished up with 4x20 of #35 DB CFT lift style..those suck!

All around...17:46..

Show me how outta shape I am!

ACTUAL WORKOUT ON: 20100506

Warm Up: Row 500 Meters in 1:49..not too great

For Time:
70 Burpees
60 Sit-ups
50 KB Swings 1.5 pood, I used #50 DB
40 Pull-Ups
30 HSPU Did 8 strict head to floor..after that shoulders shot..switched between holding self up on the way and dipping a little bit..

RX'd - 22:10

As usual..the workout showed me just how out of shape I really am!

"E Caf"

Complete 10 rounds of:

Row 1 minute, Rest 1 minute
*Goal is to reach 3,000 M total
*Foul is 1 Hand Stand Push Up for every 5M under!

Rx'd for 3,011 Meters..no HSPU for me :P

Then did... 3x20 of #35 DB lift..preparing for the CFT a little bit..

Tough workout..was suckin air the whole time..2 words..speed + intensity!

PT

ACTUAL WORKOUT ON: 20100503

PT with Sgt Strong and other fellow candidates...

did a pull-up/push-up type ladder workout
did a ton of ab stuff..

then was on the track for 18:37, various running/sprinting/walking..

The Volkswagen

Crossfit Football WOD

"The Volkswagen"

21, 15, 9 reps of:

Bench Press @ body weight
Pull-ups

Rx'd #160 for a time of 14:07 and did strict pull-ups, not kip

Hard workout..gotta give a shout out to my spotter kolby! lol

Ran Dog

ACTUAL WORKOUT ON: 20100428

12 min run w/dog - walked approx 4 mins of it..dog slowin me down
Dropped dog off ran to Y..4 mins..

25 4 Ct Flutter Kix

3 Rounds: 1 Min Plank Hold, 1 Min Back Ext

Ran home- 3:07

Altogether did 2.3 miles run wise..

PFT UPDATE/Barbara

PFT UPDATE on 20100424 at OCS Prep Weekend in Iowa
17 Pull-ups
100 Crunches
3 mile run - 21:05 - ughh..slow due to my tendinitis..haven't been able to run much..

Score of: 266..minimum score you can have is 225..def can do better tho..

So..now to BARBARA which was when i got back from the prep weekend on...

20100426 "Barbara"

5 Rounds of time of:

20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats (dropped the squats, legs destroyed from past weekend)
REST* supposed to rest 3 mins in between rounds..only rested 2 since i took out squats

25ish minutes..didnt do last 40 sit-ups..y was starting to close and I was talking to a guy..

NEW BOOK!!!

ACTUAL WORKOUT ON: 20100420

AMRAP In 15 Minutes of:
10 Supine Ring Pull-ups
10 Push-ups
10 KBS @24 k or #50 DB

8 Rounds

Started my new workout book..used up all the pages in my old book!!

Michael..re-do!

Warm Up: pull-ups/push-ups/stretch

3 Rounds for time:

Run 800 Meters
50 Back Extensions
50 Sit-ups(Ab Mat Sit-Ups)

Rx'd - 22:24 after 1st set of back extensions..back was tight from running..so I cut back to 25 for the last 2 sets of back ext..which i rarely do..knees and legs feeling good..

2 mile bike ride cool down - 4:45

PFT

ACTUAL WORKOUT ON: 20100415

Hadn't ran in like 2 months..takin it easy on knees..which sux..so

3 miles in slow 21:21
17 pull-ups, up 1 from last time
100 crunches, 1:16ish..

I haven't scored this pft..pull-ups were better but run was a minute slower..which duh..2 months of no running will do that..

was gone this whole weekend..knees are feelin great..gonna get some runs in this week before my prep weekend..not gonna lie..pretty stoked for it

"Sprint"

ACTUAL WORKOUT ON: 20100413 Tuesday

Warm Up: 1 mile bike ride, 3 rounds: back ext #90, 15 reps, 10 pull-ups

10 Rounds for time:

200 M Row
15 Push-Up
10 Ab Mat Sit-Up

Rx'd 20:52

"Erin"

"Erin"

Five rounds for time of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups

Didn't do the split cleans, still taking it easy on my knees, so I subbed shoulder press #25, 15 reps, otherwise its as rx'd

rx'd - 11:55

IMPROVISE

ACTUAL WORKOUT ON: 20100408

21-15-9

Hand Stand Push Up
Ab Mat Sit Up
Back Ext Mach #90

Rx'd - 15:54

Short

For time:
Row 500 meters
150 Double-unders
50 Burpees

Since lettin my tendinitis heal..didn't think 150 DU's were such a great idea..legs still sore a lil from yesterday..went with a short quick workout tonight..

3 mile bike on randomization hills, level 15 - 6:49
50 burpees - 3:59 - slow time..need to pace better..

"Right Said Fred"

For Time:

Row 750-M
40 KBS @ 16-k/24-k SUB - #55 Dumbbell
30 Pull-Ups (Chest-to-bar Rx'd)
20 Burpees
30 Pull-Ups
40 KBS
Row 750-M

Rx'd - 25:31..ughh..slowwww..I shoulda been done atleast around 21ish..atleast..got a compliment on the workout I was doing..and of course I then talked with the guy for a good 3 to 4 minutes..lol...the guy told me that it wore him out jus watchin me..I always just say..it just looks hard because I'm out of shape :)..which is half true..I am out of shape..haha..

good workout..wasn't quite there mentally tonight..still working on it..someday Ima buy me a kettle-bell!

GET SOME!

"Get Sore"

For time:
10 Dumbbell Clean & Jerks
1 Weighted pull-up
9 Dumbbell Clean & Jerks
2 Weighted pull-ups
8 Dumbbell Clean & Jerks
3 Weighted pull-ups
7 Dumbbell Clean & Jerks
4 Weighted pull-ups
6 Dumbbell Clean & Jerks
5 Weighted pull-ups
5 Dumbbell Clean & Jerks
6 Weighted pull-ups
4 Dumbbell Clean & Jerks
7 Weighted pull-ups
3 Dumbbell Clean & Jerks
8 Weighted pull-ups
2 Dumbbell Clean & Jerks
9 Weighted pull-ups
1 Dumbbell Clean & Jerks
10 Weighted pull-ups

Use 25, 45, or 65 pound dumbbells. Use one of the C&J dumbbells as the load for the weighted pull-ups. Placing the dumbbell between legs crossed at the ankles works very well.

Rx'd using #35 for Dumbbell Clean & Jerks and #25 for Weighted Pull-ups, Time - 19:21

Was using the hard steel dumbbells and I was on a low pull-up bar so I had to cross my legs and hold the dumbbell that way..not very effective but it worked

*Note* Had a good mental attitude pretty much the whole workout..don't remember having any negative thoughts..after realizing this I think its the workouts that get my heart rate up that I struggle with more mentally..still workin on both tho!!

Motivated Hammerfist!

For Time:

20 Sledge Hammer Strikes Right
20 Sledge Hammer Strikes Left
10 Towel Pull Ups
19 Sledge Hammer Strikes Right
19 Sledge Hammer Strikes Left
9 Towel Pull Ups
18 Sledge Hammer Strikes Right
18 Sledge Hammer Strikes Left
8 Towel Pull Ups
17 Sledge Hammer Strikes Right
17 Sledge Hammer Strikes Left
7 Towel Pull Ups
16 Sledge Hammer Strikes Right
16 Sledge Hammer Strikes Left
6 Towel Pull Ups
15 Sledge Hammer Strikes Right
15 Sledge Hammer Strikes Left
5 Towel Pull Ups
14 Sledge Hammer Strikes Right
14 Sledge Hammer Strikes Left
4 Towel Pull Ups
13 Sledge Hammer Strikes Right
13 Sledge Hammer Strikes Left
3 Towel Pull Ups
12 Sledge Hammer Strikes Right
12 Sledge Hammer Strikes Left
2 Towel Pull Ups
11 Sledge Hammer Strikes Right
11 Sledge Hammer Strikes Left
1 Towel Pull Up

Rx'd - 17:57

If my math is correct it..
Adds up to - 310 Sledge Hammer Strikes (Left+Right included)
55 Towel Pull-ups

Good workout..today was the perfect day cuz my legs were pretty sore and I just wanted to do upper..checked out crossfit Hq..nah..checked out CF Ft Myers..nah..checked out CF football..yes! Saw this workout posted, found a random tire in my backyard..and it just got done raining..ground easy to dig in and placed my tire in the yard an got to work..towel pull-ups slowed my time down because I tried hanging a towel from the tree I was gonna use for the pull-ups and the towel wouldn't reach..so i found a busted tow strap lol..yeah..didn't feel to good when your holdin on to the part just above the metal clasp..but its good..overall liked the workout..and im ready to use my tire again!

Dead-Cat Bounce

Four rounds for reps of:
1 Minute Max reps WBS #20 (only had #15 ball)
1 Minute Max Rope Climb ascents (did towel pull-ups day before..subbed kip pull-ups)
Row 500 Meters

*Rest - Try to start each round exactly 6 minutes apart

Round 1 - 23 WBS, 21 Pull-ups
Round 2 - 24 WBS, 23 Pull-ups
Round 3 - 25 WBS, 21 Pull-ups
Round 4 - 28 WBS, 28 Pull-ups?

Tough tough workout..wall balls along wit rows killed it..all of my 500 M rows were under 2 minutes..took a 2:30 break..was talking to a fellow co-worker..I had that nice 2:30 break an this workout still kilt me! Lovin it!

Towel Plzz

ACTUAL WORKOUT ON: 20100331

Warm Up:

2 rounds - 25 Mat crunches and 15 #40 DB Swings

7 Rounds for time of

7 towel pull-ups
7 burpee box jumps at 20"(didn't do box jump part because of knees :( )

Rx'd - 9:39

3x10 - Plate Burnout #35

30 Mat Sit-ups

ABSOBLOODYLOOTLEY

ACTUAL WORKOUT ON: 20100326

15 Min AMRAP

4 HSPU
8 Burpees
12 Pullups

6 Rounds + 1 HSPU...

the HSPU's killed my time..this wod involved so much shoulder stuff..def a tough one..duh..

50 Mat Sit-ups
25 leg levers 25 ct.

Taking the next 5 days off..under orders from my dermatologist..gotta take another blood test for this medicine im on and after that im done with the meds and everything..so afta 5 days back to liftin hard and actually be able to take my supps again :)

Hmmm..

ACTUAL WORKOUT ON: 20100323

Bench 145 - 10,9,8,7,6,5,4,3,5

Mat Sit-up - 120

Yeah..legs rlly sore..improvised one of the workouts..abs surprisingly not sore the next day :/

Can't Breathe

ACTUAL WORKOUT ON: 20100322

Warm Up: 3 Rounds of
Push-ups - 15
Sit-ups - 15
Pull-ups - 15
Back Ext - 15

For time:
Row 1K
40 pound Dumbbell snatch, 50 reps
Row 750m
40 pound Dumbbell snatch, 35 reps
Row 500m
40 pound Dumbbell snatch, 20 reps

Dealing with some tendinitis still..subbed dumbbell swings for db snatches..so actual workout looked like this..

For time:
Row 1K
45 pound Dumbbell swing, 50 reps
Row 750m
45 pound Dumbbell swing, 35 reps
Row 500m
45 pound Dumbbell swing, 20 reps

Rx'd - 23:21

On the first 2 rounds I broke up the db swing reps..last set of db swings was unbroken..

TOO SHORT

ACTUAL WORKOUT ON: 20100319

With a continuously running clock, do one pull-up and one handstand push-up the first minute, two pull-ups and two handstand push-ups the second minute, three pull-ups and three handstand push-ups the third minute... continuing as long as you are able. When you cannot complete the required number of reps for either exercise, continue only with the other as long as you are able.

Use as many sets in any order each minute as needed.

Got 7 rounds competed with Pull-up and HSPU..the rest of the rounds were just pull-ups

HSPU - 28 - all head to floor
Pull-ups - 105 - kipp

"MURPH" / PFT

Wasn't planning on working out because I had to update my pft with my Recruiter..but ended up being able to workout afterwards...

16 almost 17 pull-ups..he said they were really good form
100 crunches in 1:14
3 mile run in 20:30

ACTUAL WORKOUT ON:

1 Mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run

SUBBED - tendinitis still bothering me..so I went this way...

4.25 mile bike ride - 13:47
100 pull-ups
70 push-ups
1 mile ride
65 push-ups
1 mile ride
65 push-ups
1 mile ride

total time of...slow... 45:58

on the pushups going down all the way to the floor and coming back and locking your arms out really makes pull-ups harder..

Day 3..last day CF FT MYERS :(

ACTUAL WORKOUT ON: 20100312

That day I almost didn't go because I was soo sore..I was thinking..what could I possible do because I'm so sore..but I trusted Jason and Crossfit..so I got up at 6:15..on spring break..and went lol..

15 Min AMRAP of:

205 # Deadlift, 3 reps
5 HSPU (Head touching ground)
100 M Row

Rx'd an did..... 9 Rounds + 3 DL + 2 HSPU

This workout was exactly what I needed and I felt good afterwards..the workout was pretty tough overall..as they all are..it was a crossfit football wod and I rlly liked the mix between high intensity sprint type stuff and the heavier weights..

I really appreciate everyone at CF Ft Myers for giving me a chance to train with them while I was down there and I hope to go back next year!

Day 2 CF FT MYERS

ACTUAL WORKOUT ON: 20100311

5 Rounds for time:

400 M Run
25 Reps, 1.5 pood kettlebell swing

Rx'd - 19:27

This workout was a total killer..I remember when I was running the 400 I was running through a parking lot thinking to myself..how unfortunate it would be for me to get hit by a car right now :) lol..but i finished it..also this was the first time I ever got to use actual kettlebells..omg..ther so much better than trying to swing a 55lb dumbbell through the air..

Day 1 CF Ft. Myers

ACTUAL WORKOUT ON: 20100310

25 Squats
25 Push-Ups
25 Pull-ups
25 Sit-ups
50 Squats
50 Push-Ups
50 Pull-ups
50 Sit-ups
75 Squats
75 Push-Ups
75 Pull-ups
75 Sit-ups

This was a tough workout for sure..on the push-ups..they told me to go all the way down..bascially chest and nose touching floor..and on the sit-ups..you lay flat on your back arms and legs stretched out..coming up and touching your toes and then laying back down making sure your shoulders hit the ground before doing another rep..yea it was intense lol..hands tore up and bleeding at end :)

Rx'd - 33:06

This was kolby's first crossfit exp..he did all of it minus the pullups for a time of 19:34..not too bad at all

Bike it

Bike ride 7 miles on randomization hills...

time was 15 something..

War Frank

Three rounds for time:

25 Muscle-ups (Subbed 3:1 Pull-up and dip) rotated every 25 between pull-up and dip
100 Squats
35 GHD Sit-Ups ( Subbed 75 mat sit-ups)

This workout killed me..it was great...

Rx'd for time of - 48:12

Ft. Myers

ACTUAL WORKOUT ON: 20100226

AMRAP IN 20 Minutes of:

1 HSPU
1 Strict Pull-up
1 Ring Dip
3 HSPU
3 Strict Pull-up
3 Ring Dip
5 HSPU
5 Strict Pull-up
5 Ring Dip

Wow..amazing..I did that workout a long time ago and neva wrote down my time ;(

Michael

ACTUAL WORKOUT ON: 20100224

Crossfit warm-up - 3 rounds - pull-ups, push-ups

"Michael"

3 Rounds for time:

Run 800 Meters (Got some tendinitis in my knees..letting it heal..subbed 800 M Row)
50 Back Extensions
50 Sit-Ups

Time of - 21:32..should of finished just over 20 mins..but had to stop briefly for a bit cuz of ppl using equipment I needed and what not..

Iced my knees last night..tendinitis hopefully starting to go away..I just hope I'm ready for spring break when I get to train at Crossfit Fort Myers..which I'm stoked about by the way!

NO BREATHE

ACTUAL WORKOUT ON: 20100222

CF warm up - 4 rounds of pull-ups, sit-ups, back ext

AMRAP: however long..the Y had like 15 minutes or so till close so..hit it hard till then..

OF - 250 M Row, 15 Push-ups

As Rx'd for - 16:13 - 8 rounds of 250 Row, 15 Push-up, last round did 500 M Row and 30 push-ups straight unbroken..

def a hard workout..that row gets my heart rate up so high and then I'm jus suckin air..pushed it hard...got it done!

*maybe one day i'll get in shape :) haha..gettin ther..

-One of my friends was wit me..love him to death but his attitude makes me sick..he's leavin for Air Force basic in like a week or so and before I did this workout I invited him to join..an he said..pshh..I'm in perfect shape for air force basic..i got the top scores on the base..I just laughed and shook my head..after he watched my workout he said..i'm not doing thattttt lol..and ofcourse..this is when i promptly said..and thats why your in the air force :) - no disrespect to that branch..i'm jus sayin

JT

ACTUAL WORKOUT ON: 20100219

21-15-9

HSPU
Ring Dip - subbed reg dips (3:1)
Push-Up

Crossfit Warmup 3 rounds..

the rx'd for time of - 21:19

On the HSPU..went down roughly 3 inches or so above floor...still workin on em..

SATURDAY - no workout
SUNDAY - bball game

TABATA THIS!

ACTUAL WORKOUT ON: 20100217

Tabata Row
Rest 1 Min
Tabata Squat
Rest 1 Min
Tabata Pull-Up
Rest 1 Min
Tabata Push-Up
Rest 1 Min
Tabata Sit-Up

Yeah..this workout was great..it hurt pretty good..should of skipped the squats cuz my knees are still hurtin..got a lil tendinitis..oh well..I'm resting them now :)

IMPROV

20 Min AMRAP

10 Renegade Row
15 Reverse Dips
10 KTE's using hanging ab straps

did 2 rounds of this..on the 3rd round I did 8 (#55) dumbbell swings)

totaled everything up for - 6 rounds, 10 renegade rows and 3 dumbbell swings..

Finished the workout out with...3x10 - bi's chest tris "burnout"

PUSH OR PULL

ACTUAL WORKOUT ON: 20100213

For Time:

21 Pull-Ups
21 Hand Stand Push-Ups
18 Pull-Ups
18 Hand Stand Push-Ups
15 Pull-Ups
15 Hand Stand Push-Ups
12 Pull-Ups
12 Hand Stand Push-Ups
9 Pull-Ups
9 Hand Stand Push-Ups
6 Pull-Ups
6 Hand Stand Push-Ups
3 Pull-Ups
3 Hand Stand Push-Ups

Time - 19:43

strict form all the way to lock-out on pull-ups..hspu not all the way to floor yet..just like 2 inches above the floor or so...

then did...using hanging ab straps - 20, 15, 10
1 set 15 4ct flutter kix

RANDOM

Rolled my ankle Monday night playin ball so no legs for a while :/..

Bench - 135 - 10,9,8,7,6,5,4,3,2,1(las set 155# 3x)
Pull-ups - 40 crossfit style and just under 30 strict form...

got to the y a lil late and didn't have much time..

NATE

20 Min As Many Rounds As Possible (AMRAP)

- 2 Muscle Ups
- 4 Hand Stand Push-Ups
- 8 2-Pood KB Swings(No 70# kb, used 50#db)

Can't do bar muscle-ups yet..subbed 8 pull-ups / 16 rev tri dips

10 rounds in 20 mins...Most of my rounds were just over 2 mins..last round cranked it out in 1:43..I think I did pretty good..only had 4 hours of sleep an worked a 12 hour shift..oorah!

10 rounds in 20 minutes breaks down to:
80 Pull-ups
160 rev dips
40 HSPU
80 db swings

Equals out to about 18 reps of something a minute..not bad but not anywhere close to being good..gonna work on that :)

This was for you man..R.I.P.

In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th, 2008 during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

Mix Up

Crossfit was a major leg day and since I'm trying to let my shins heal I did otherwise...

Bench Press - 115-10, 135-8, 155-6 4 sets
Skull crushers - 45 lbs I think it was, 2 sets of 10 and 1 set of 7, followed with bench chaser using skullcrusher weight an bar
Hammer Curls - 35 - 3 sets of 10

first time in a long time doing bodybuilding type stuff..it felt weird being able to rest between sets and stuff..I miss those workouts lol..didn't do that much stuff..mainly wanted to work my chest some..

No Legs

5 rounds for time of:

155 # Thruster, 5 reps
5 Muscle Ups
Run 400 M

I scaled and switched everything on this workout except for the muscle-ups..I just subbed 4:1 pull-ups and dips on those..heres how my workout looked..

5 rounds for time of:

Push-Press #95, 7 reps
20 Pull-ups
40 crunches, marine style
20 dips

For a time of- 20:08

I just now realized..I should of done the dips right after the pull-ups..I don't know why I didn't do that..

Update PFT

I've taken some time off trying to let my shins heal...

Today updated my PFT with one of my recruiters...

15 Pull-ups - less than I'de hoped for..their so strict on form..figures lol
100 Crunches - notta prob at all...

3 mile run and PR in a time of: 20:31..in the last month I've ran maybe 2 or 3 miles total..jus been doin strait crossfit and obviously it works!

Trying to Breath..

Five rounds for time of:

Row 500 Meters
135 pound thruster, 7 reps (scaled down to 115 pounds)

as RX'd for time of- 24:34

Each 500 M Row was under 2 min..most of them being just under 1:50..broke up the thrusters :/ did 4 and then 3 every round except for the last one...busted out 7 straight on the last one..wit a second or so pause on the last couple :)

Overall crazy hard workout..tried to think good thoughts the whole time..although after the first round inside I wanted to quit for a split second..pushed through tho..lookin forward to tomorrrow's WOD!!

Pain For Time..

For time:
225 pound Deadlift, 15 reps
50 Pull-ups
225 pound Deadift, 12 reps
40 Pull-ups
225 pound Deadlift, 9 reps
30 Pull-ups
225 pound Deadlift, 6 reps
20 Pull-ups
225 pound Deadlift, 3 reps
10 Pull-ups

As Rx'd for a time of - 25:53

Totals up to be 45 deadlifts and 150 pull-ups..

Tough workout..never have practiced the dead lift much..tore open some callises ofcourse..hands pretty messed up but pushed through in the end...ooo rah!

Don't wanna sub anymore :(

3 Rounds for time of:
135 pound Clean and jerk, 10 reps
30 GHD situps

Didn't do the clean and jerk..shins feeling better but not where I want em to be...so I subbed...

200 Marine style crunches - not for time
90 Back Ext - 90#
31 - 4 ct flutter kix

and 4 miles on the bike - randomization and hills

Shoulda Woulda

For time:
100 Burpee pull-ups

Ideally, the pull-up bar is one foot above your reach.

Didn't do the burpees because lately my shins have been killing me..too much squat work I think :/ soo..subbedd....

120 push-ups
10 pull-ups for a time of 10:23

then did 3x10 burnout on 35# plate

100 Marine style crunches in 2 min

did have a couple days off..monday had no school..sched was messed up an didnt have time..had a bball game that day..tuesday was CF's actually rest day..so I rested..

Fight Gone Bad

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

YMCA was closed..so mine looked like this...

45 lb thruster
sumo deadlift highpull 75 lbs
box jump 20"
push-press 75
burpees

WOD totally killed me..loved it..well not at the time but ya know..couldnt really keep track of time cuz my mind was elsewhere..didnt have time to write down my reps for each one..

Mother Mary

ACTUAL WORKOUT ON: 20100116

With a continuously running clock, squat for 60 seconds. Subtract the number of squats completed from 60, and do that many pull-ups in minute two. In minute three, squat again, subtracting the number completed from 60. Do that number of push-ups in minute four. Minute five is squatting again, and minute six pull-ups.

The pattern is squats, pull-ups, squats, push-ups, squats, pull-ups, etc. The goal is to stay within the workout's formula for as long as possible.

Don't do more than 60 squats in any round.

In any case, stay moving for at least 12 minutes.

Squat - 50 , pull-up 10
Squat - 40 , push-up 20
Squat - 43 , pull-up 17
Squat - 35 , push-up 25
Squat - 40 , pull-up 20
Squat - 30 , push-up 30

Time of 12 min...had to go short on squats a lil bit to have some arm work lol

after that did 3x10 burn out with 35# plate

Kill ma shoulders plzz

3 rounds for time:

walk on hands, 100 feet
hand stand on wall for 2 minutes
15 hand stand push-ups

Post total time to comments MINUS the six minutes of static handstands.

heres how mine went...

Round 1 - 54 ft walk on hands, 1 min handstand..15 HSPU
Round 2 - 54 ft walk on hands, 1 min handstand..15 HSPU
Round 3 - 54 ft walk on hands, 1 min handstand..8 HSPU
Round 4 - 54 ft walk on hands, 1 min handstand..7 HSPU
Round 5 - 36 ft walk on hands...

almost done but had to stop at round 5..cuz my left rotator cuff was startin to hurt a lil..kills me not finishin but gotta listen to my body and not tear myself up too much

Get to IT!

ACTUAL WORKOUT ON: 20100112

"Angie" minus squats..legs still sore

100 pull-ups
100 push-ups
100 sit-ups

Time of: 17 min..before I did the WOD did 16 strict form pull-ups non stop..prolly could of squeezed out 17 but I thought i felt myself cheating a lil so i stopped..

Killer

ACTUAL WORKOUT ON: 20100106

5 rounds for time of:

50 wall ball shots w/#20 ball to 10ft target
25 Pull-ups

A SLOW time of: 27:49

Definitely a hard workout..legs were a bit sore before I started the workout and for some reason I was pretty much mentally dead..was rlly struggling to push myself..took 2 1 min water breaks..and like a 1 min talk break..along with im sure many other short breaks :/ overall ok workout..finished it in the end..jus not up to par..

Good Morning :)

ACTUAL WORKOUT ON: 20100105

Five rounds for time of:

Run 400 M
25 GHD Sit-Ups (subbed mat sit-ups)
25 Hip Extensions (subbed 45# bbell good mornings)

Time of: 21:02 - back was gettin killed from those good mornings!

First Time

ACTUAL WORKOUT ON: 20100104

Warm Up: Mile run - 6:18

3 rounds for time of
12 Muscle Ups SUB 3:1 pullups, dips
75 Squats

Time of: 20:07

#35 - Plate burn - 3x10 curl,chest,tri non stop

Not great..as always..room for improvement..did this workout on 4 hours of sleep

Barbara

Warm Up: 1 mile bike, 300 jump ropes

Five rounds for time of:

20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely 3 minutes between each round

1 round - 2:50
2 round - 3:38
3 round - 4:42
4 round - 3:56
5 round - 4:27

Cool down - 500 M Row - 1:57

Barbara def killed me and took my lunch money..not the greatest time..as always..looking to improve! cant wait till next time

Hello New Year!

"Cindy"

20 Min AMRAP:

5 Pull-ups
10 Push-ups
15 Squats

OR

"Mary"

20 Min AMRAP:

5 Hand Stand Push-ups
10 One legged squats, alternating
15 Pull-ups

Warm Up: 300 Jumprope

I picked Mary..scaled the WOD..first 8 rounds did 5 HSPU, 10 reg squats and 15 curls with approx 45 lbs..

next 4 rounds had to scale more..subbed out 10 incline push-ups nose to floor for the 5 HSPU's...then 10 reg squats, 15 curls..

In 20 Mins did..12 Rounds + 10 incl push-ups + 10 squats

joints and back were dead from the pull-ups from yesterday..tomorrows wod is another pushup, pullup, squat bodyweight destroyer..

lookin forward to it!

ROW DAY

ACTUAL WORKOUT ON: 20091230 - Wednesday

Warmed Up - just stuff

10 Rounds of 250M row + 15 Push-Ups

For a time of: I'm wanting to say 18 something..not too great..breathing like crazy and heart rate wayyy up..slow time..as always..looking to improve..

2500M Row in 10:01