October 2011
28 posts
3 tags
Oct 1st
16 notes
September 2011
31 posts
3 tags
Sep 30th
51 notes
6 tags
Sep 29th
2 notes
4 tags
Sep 29th
12 notes
2 tags
GOAL:
Muscle up in the next 4 weeks.
Sep 28th
3 notes
3 tags
“Obstacles are those frightful things you see when you take your eyes off your...”
– Henry Ford
Sep 27th
10 notes
8 tags
Sep 27th
2 notes
3 tags
Sep 27th
2 notes
4 tags
Sep 27th
5 notes
Sep 24th
2 notes
3 tags
Sep 24th
10 notes
3 tags
Sep 23rd
1 note
3 tags
Sep 23rd
6,121 notes
Sep 22nd
6 tags
Sep 22nd
2 notes
4 tags
Sep 22nd
7 notes
5 tags
Tuesday 110920
WOD “Filthy Fifty” 50 Box Jumps (24″/20″) 50 Jumping Pullups 50 Kettlebell Swings (35/26lb) 50 Walking Lunges 50 Knees to elbows 50 Push press (45/35lb) 50 Back extensions (Sub Superman’s for our place) 50 Wall balls (20/14lbs) 50 Burpees 50 Double unders =36:52 Wow, this was tough!  Did the filthy fifty about a year ago, but subbed knees to waist and a 12lb wall ball an my time was...
Sep 21st
9 notes
Sep 20th
2 notes
4 tags
Monday 110919
WOD “Grace” 30 Clean and Jerks for time (135/95#) =3:35 @ 75# 10# heavier AND 47seconds faster than last time I did “Grace” back in March! 
Sep 20th
5 notes
3 tags
Happy "Talk like a Pirate" Day
Q.  What is a pirate’s favorite Crossfit WOD? A.  Baaaarrrrrrrrbara ………………………….. Q.  What happened to the pirate after his first Crossfit Workout? A.  He Baaaaarrrrrrrfed. ……………………………. A’hoy!  Hope all ye land lubbers had a great Talk like a Pirate Day and...
Sep 20th
7 notes
3 tags
Sep 18th
1,487 notes
6 tags
Wednesday 110914
WOD  3 Rounds for time: 30 sec max reps push press (65#) 30 sec rest 30 sec max reps burpees 30 sec rest score is total number pushpress/total number burpees =37/33 srength/skill:  1 rep Weighted Pullup Work up to heaviest load possible with a strict pull.  Switch to chinup when pullup is exhausted. = 1 x 35.4lb weighted pullup FAIL on 39.4 chinup attempt
Sep 15th
1 note
5 tags
Sep 15th
2 notes
1 tag
Sep 15th
4 tags
Monday 110912
warmup strength/skill:  THRUSTERS worked up to 75# WOD: Jeff Williams BDAY WOD – Happy birthday Jeff WOD: 7 Thrusters (185/130#) 13 Kettle Swings (3pood/2pood) 7 Thrusters 13 Hollow Rock 6 Thrusters 13 Kettle Swings 6 Thrusters 13 Hollow Rock =5:24 @ 65# thruster; #44 kettle swing
Sep 12th
8 notes
3 tags
Sep 12th
1 note
2 tags
Sep 10th
6 notes
7 tags
Wednesday 110907
WOD 5 Deadlift (225#/165#) 15 pullups 400m run 5 Deadlift 15 pullups 50 Double Unders 5 Deadlift 15 pullup 400m Run 5 Deadlift 15 Pullups 50 Double Unders 15 pullups 400m Run =16:47 @ 125# Deadlift, mod to: 8 kipping pullups normally would have gone heavier on DL but low back was really hurting after yesterday’s WOD.
Sep 8th
6 notes
5 tags
Tuesday 110906
warmup strength/skill:  power snatch WOD: 100 burpees with 5 snatch(95#/65#) on the minute every minute until you complete the burpees (15 minute time cap)  <— THANK GAWD! further explanation: start with the 5 snatch when the clock starts (after you’ve completed those, you have the remaining time in the minute to do burpees, repeat at each minute). =66burpees (55#snatch) THIS...
Sep 7th
4 notes
3 tags
Friday 110902
WOD A.  5min to complete: Kettle Swings 21/15/9 Double Unders 20/20/20 = 3:42 @ 44# B.  5min to complete: Chest to Bar Pullups 10/10/10 Run 150m = 5:00 (just regular kips) C.  5 min to complete Bear Complex 7 Reps x 2 (do not “put the bar down” or “rest it on the ground” until you have done 7 reps.  Then repeat (1 rep= deadlift hang clean front squat push press back...
Sep 3rd
3 notes
5 tags
Thursday 110901
warmup row game  (chose a goal and stay under it with each pull) 350m/350m/150m goal:  1:50 met my goal.  each time. was tired. 100 push ups for time= 6:35 (from knees) Shoulders were so tired today.  After 100pushups, can’t wait to see how I feel tomorrow!!  :)
Sep 2nd
34 notes