Fish In A Barrel

WOD 1.18.10

2010-01-19T18:37:00.002-05:00

Squat 325x2x6
Good Morning 165x10x5
Walking Dumbbell Lunge 30x20x5
Side bend 20x10x3

First workout of a 4 times a week, 5 week powerlifting cycle, gearing up for a powerlifting meet at the end of February.

WOD 01.16.10

2010-01-19T18:36:00.001-05:00

Short metcon after a week off.

15 Sledge Hammer Swings
21 Deadlifts 225lb
10 KB Clean and Press, 1Pd

Time 2:46

WOD 01.10.09

2010-01-19T18:33:00.002-05:00

Press
(95x5, 135x3, 155x1, 175x1)
185x1
195x1
200x1
205xF
202x1

The most I have pressed in years. 200 and even 202 felt real solid, 205 just didn't get off the chest at all.

WOD 01.06.09

2010-01-19T18:26:00.002-05:00

Deadlift
(135x5, 225x5, 315x3, 405x1)
455x1
475x1
500xF

Kinda frustrating to be failing at 500. On the bright side I was holding my back position better, but I lack strength at the bottom of the pull. Am going to try to address that with deficit pulls.

WOD 01.04.10

2010-01-19T18:24:00.001-05:00

Squat
(135x5, 225x5, 275x3, 315x1, 365x1)
385x1
395x1
405xFail
405x1 (PR)

20lb PR and a longstanding goal of mine.
First attempt at 405 i came up with it but lost my balance backward and hit the back of the power cage, would have fallen on my ass without the cage there. Second attempt was cleaner with better depth.

WOD 01.03.10

2010-01-19T18:22:00.002-05:00

Lynneish

5 Rounds of max strict ring dips and max strict pull-ups, no rest between exercises, rest as needed between rounds.

Ring Dips/Pull-ups
R1: 25/12
R2: 15/10
R3: 12/10
R4: 12/10
R5: 12/10

WOD 01.02.10

2010-01-19T18:20:00.004-05:00

Aborted Crossfit Total

Felt some pain in my back trying to squat, it was cold and I didn't warm up enough.

Press
18x5
195x1
200xF

WOD 12.30.09

2010-01-19T18:20:00.002-05:00

Catching up some....

Bench Press
300x1
310x1
320x1

That's the most I've benched in years.

WOD 12.26.09 "Cindy"

2009-12-27T16:40:00.002-05:00

Workout out at CF Generations down near Philly, awesome little box.

Cindy
As Many Rounds as Possible in 20 minutes of:
5 Pull-ups
10 Push-ups
15 Squats

17 Rounds + 5 pull-ups, 7 push-ups

Way off my PR, but not bad considering I am heavier and haven't done much conditioning work over the last few months and none of it longer than 10 minutes.

WOD 12.24.09

2009-12-27T16:39:00.000-05:00

Squat
(135x5, 185x5, 225x3)
250x5
285x3
315x11

WOD 12.23.09

2009-12-27T16:38:00.001-05:00

Bench Press
(95x5, 135x5, 165x5)
205x5
235x3
260x9

WOD 12.21.09

2009-12-22T18:39:00.002-05:00

Deadlift
(185x5, 225x5, 275x5)

340x5
385x3
430x6

Last cycle I got 3 reps at 430, still feel liked I bitched out a little this time though, I felt like I left a rep or two on the bar. My deadlift mechanics just haven't felt right for a while.

WOD 12.19.09

2009-12-22T18:38:00.001-05:00

Press
(75x5, 95x5, 105x5)

135x5
150x3
170x8

All I had time for as we got to the gym late and there were reduced hours today.

WOD 12.17.09

2009-12-18T03:45:00.003-05:00

Squat
235x3
265x3
300x12

GHD Sit-ups 3x15
Back Extensions 3x15

Had nothing left after the rep out on squats. Fucked around on the GHD and called it a day

WOD 12.16.09

2009-12-18T03:42:00.001-05:00

Bench Press
(115x5, 135x5, 165x5)

190x3
220x3
245x11

Plyo Pushup 5x5 on 15" Boxes

Dbell Press 35x12x2, 40x12

Kroc Rows 70x 42/43, 33/33

WOD 12.14.09

2009-12-15T16:19:00.004-05:00

Power Snatch 1 rep on the minute, 145lbs x 10mins

Deadlift
(185x5, 225x5, 275x5)

320x3
365x3
410x6

Good Mornings 165x12x5
Hanging Leg Raise 10x5

WOD 12.12.09

2009-12-14T14:11:00.003-05:00

Press
(75x5, 95x5, 105x3)

125x5
140x5
160x8

Doing 5 reps on the first two sets was a brain fart, supposed to do 3

5 x 120m row sprint

Strict Pull-ups: 15, 15, 15
Ring Dips: 15, 15, 15

WOD 12.10.09

2009-12-11T02:26:00.001-05:00

Squat
(135x5, 165x5, 200x3)

215x5
250x5
285x13

Clean and Jerk 135, 155, 175, 185, 190

Step-up, 20" box, 50lb dumbells 10x2 each leg

WOD 12.09.09

2009-12-11T02:23:00.002-05:00

Bench Press
(110x5, 135x5, 165x5)

185x5
205x5
235x12

Plyo Box Push-ups, 10" Boxes 3x10

DBell Press 30x12x3

Kroc Rows 70lbx40/40, 36/35

WOD 12.07.09

2009-12-11T02:20:00.001-05:00

Deadlift
(185x5, 225x5, 275x3)

295x5
340x5
385x10

Snatch 1 rep on the minute, 145 x 10 mins

Good Mornings 165x12x5
Hanging Leg Raise 10x5

WOD 12.06.09

2009-12-07T00:50:00.002-05:00

5 Rounds:
2 Hand Stand Push-ups
3 Jump Squats
4 Power Cleans 155lbs
5 Burpee Pull-ups
2 minute recover between rounds

R1 1:00
R2 1:00
R3 :56
R4 :45
R5 :32

Was a little conservative the first two rounds, then I started to pick it up and figure out so tricks for cycling reps together faster, the last round was just balls out. Would definitely be more aggressive if I did it again. Would probably play around with he exercise selection a little, but I really liked the structure of the workout, the rest intervals seemed right. it was a lot of fun as well.

WOD 12.05.09

2009-12-07T00:47:00.002-05:00

Press
(75x5, 95x5, 105x5)
115x5
135x5
150x10

5 Rowing Sprints of 120m

Strict Pull-ups: 15, 12, 10

Dips: 35x15x3

The rep out on the press took alot out of me. Pull-ups and dips were harder thna they should have been.

WOD 12.03.09

2009-12-07T00:44:00.002-05:00

Squat
(45x5)
135x5
165x5
195x5

Power Cleans 2 reps on the minute, 135 x 10 mins

Zercher Front Squat (Deadlift weight to start set)
115x10, 135x10, 155x10

45 Hand Stand Push-ups for time: 4:45

Last workout of the Back off week, back at it Saturday

WOD 12.02.09

2009-12-07T00:41:00.001-05:00

Bench Press
(45x5, 95x5)
110x5
135x5
165x5

Push Press 3 reps on the minute, 115 x 10mins

DBell Rows
40x10x2

WOD 11.30.09

2009-12-01T20:40:00.002-05:00

Snatch on the minute 135x10 minutes

Deadlift
(135x5)
185x5
225x5
275x5

Good Mornings 95x12x3
Hanging Leg Raise 15x3

Trying to take it easy on the accessory stuff during the back off week, dropped the weight and sets.

WOD 11.29.09

2009-12-01T20:39:00.002-05:00

10-9-8-7-6-5-4-3-2-1
Power Cleans
Pull-ups
Time 10:00

back tightened up a little towards the middle, might have been because we couldn't bail and I put the bar down awkwardly a few times. Can't wait till we are in the new space.

WOD 11.28.09

2009-12-01T20:36:00.002-05:00

Press
(45x5)
70x5
90x5
105x5

First Workout of the back off week. It is very odd to lift without needing at least one set of 45s.

Erg Sprints 10 Pulls x 5

Strict Pull-ups 10x10,11,10
Ring Dips 10x15x3

WOD 11.25.09

2009-11-25T21:43:00.002-05:00

Back Squat

(135x5, 185x5, 225x5)

245x5

280x3

310x8

Power Clean 2 reps on the minute. 175 x 10 mins

Front Squat 175x10x5

WOD 11.23.09

2009-11-23T22:00:00.002-05:00

Bench Press

(135x5, 165x5, 185x3)

205x5

230x5

255x8

Push Press 3 reps on the minute. 175 x 10 minutes.

Max Height Box Jump 48"

Kroc Rows 40,40 21,16

WOD 11.22.09

2009-11-23T21:57:00.003-05:00

3 Rounds (Untimed):

50 Double-unders

3 Strict Muscle-ups

Time constraints limited what could be done, although I was feeling like I needed a light day anyway. Double-unders didn't start coming together until the second round. Probably finished the whole thing in about 5 or 6 minutes.

WOD 11.21.09

2009-11-23T21:54:00.002-05:00

Snatch 1 rep on the minute. 155 x 10 mins

Deadlift

(185x5, 225x5, 275x3)

340x5

385x3

430x3

Good Mornings 155x12x5

Hanging Leg Raises 15x5

WOD 11.19.09

2009-11-20T12:07:00.001-05:00

Press

( 75x5, 95x5, 105x3)

135x5

150x3

165x5

5x10 Pull Erg Sprints

Pull-ups 3x15

Ring Dips 3x15

WOD 11.18.09

2009-11-18T19:09:00.006-05:00

3 Rounds:

20 Walking Lunges w/ 40lb Dumbbells

10 Kettlebell Swings @ 24kg

5 Power Snatches @ 95lbs

Time 6:05

When I came up with this I was looking to get some unilateral leg work in. It accomplished the task but I wasn't 100% happy with the design of the workout. If I were to prescribe this for a class I would probably move the RX weight for the lunges to 30 and double the number of swings. Still a decent little WOD.

WOD 11.16.09

2009-11-17T11:12:00.004-05:00

Back Squat

(135x5, 185x5, 205x3)

230x3

265x3

295x8

Power Cleans 2 reps on the minute, 165lbs for 10 minutes

Front Squat 165x10x5

WOD 11.15.09

2009-11-16T11:09:00.007-05:00

Bench Press

(135x5, 165x5)

190x3

215x3

245x8

Push Press 155lbs x 3 reps on the minute for 10 mins

Plyo Box to Box Jumps. 5 Boxes 24" high, 5 times through

Kroc Rows 2pd KB 30,30 26,26

WOD 11.14.09

2009-11-16T11:09:00.006-05:00

Grace 3:25

Was all excited at first because I thought it was a PR, but it wasn't

WOD 11.12.09

2009-11-12T23:14:00.002-05:00

Power Snatch 1 rep on the minute, 145lbs x 10 mins

Deadlift

(175x5, 225x5, 275x3)

315x3

360x3

405x5

Good Mornings 135x12x5

Hanging Leg Raises 15x5

WOD 11.11.09

2009-11-12T03:20:00.003-05:00

Press

( 75x5, 95x5, 105x3)

125x3

140x3

160x5

Sprints 4x50m(with a 50m stride-in)

Chin-ups x 15, 15, 10

Ring Dips x 15, 15, 15

Afterwards:

21-15-9

225lb Deadlift

Ring Dips (Strict)

Time 2:54

WOD 11.09.09

2009-11-09T21:39:00.003-05:00

As Many Rounds as Possible in 12 mins of:

5 Push Press 115lbs (65% BW)

10 Push-ups

15 Box Jumps

9 Rounds + 5 Push Press & 5 Push-ups

WOD 11.08.09

2009-11-08T18:33:00.001-05:00

Squat

(135x5, 185x5, 205x3)

215x5

245x5

280x8

Power Cleans x2, On the Minute

155x10 mins

Front Squat

155x10x5

WOD 11.05.09

2009-11-06T07:13:00.002-05:00

Bench Press

(135x5, 165x5)

175x5

205x5

230x11

Push Press, 3 reps on the minute, 10 minutes @ 135lbs

Plyo drill- Box to Box Jumps, 5 boxes 20" high, 5 times through

Kroc rows, 72kg KB, 25 each arm, 23 each arm

WOD 11.04.09

2009-11-05T08:14:00.003-05:00

Power Snatch, 1 rep every minute, 10 minutes @135lbs

Went a little light on this since it was the first time.

Deadlift

(185x5, 225x5, 275x3)

295x5

340x5

385x6

Good Mornings 115x12x5

Hanging Leg Raises 15x5

WOD 11.02.09

2009-11-03T14:05:00.003-05:00

Press

(45x5, 75x5, 95x5, 115x3)

120x5

130x5

150x7

Sprints 5x50m(with a 50m stride-in)

Strict Pull-ups x 15, 10, 7

Ring Dips x 15, 10, 12

Today was the first day of my new training cycle which I will describe in greater detail in another post.

WOD 10.26.09

2009-10-26T22:34:00.002-04:00

Max Rounds in 12 minutes of:

5 Deadlifts at 1.5 x Bodyweight (265lbs)

10 Pull-ups

12 Rounds

Started off a little fast, got about 3 rounds in 2 minutes before I realized that wasn't sustainable. Staying calm, not rushing between the two stations, and never going to failure were key to not hitting the wall.

WOD 10.21.09 Erin

2009-10-21T21:51:00.000-04:00

"Erin"

Five rounds for time of:

40 pound Dumbbells split clean, 15 reps

21 Pull-ups

Time 11:30 (PR)

WOD 10.19.09

2009-10-20T16:46:00.001-04:00

Back Squat

Warm Up 135x5, 225x5, 275x3, 305x1

325x1

345x1

355 Fail

355x1

WOD 10.11.09

2009-10-11T16:18:00.002-04:00

Deadlift

365x5
385x5
405x5
415x5
425x5

WOD 10.05.09

2009-10-05T22:28:00.002-04:00

Back Squat

275x3

305x3

315x3

325x3

WOD 10.04.09

2009-10-05T22:25:00.001-04:00

For Time:

75 Double Unders

15 Push Jerks, 135lbs

65 Double Unders

9 Push Jerks 135lbs

55 Double Unders

6 Push Jerks 135lbs

Time 8:00

DU's felt alright, was stringing them together well through the first two rounds.

WOD 10.01.09

2009-10-01T21:30:00.000-04:00

First workout in a couple days

Did some box jumps to warm up, pretty much have the white box down now.

Back Squat
225x5
275x5
295x5
305x5

Very happy to hit 305 for 5 which works out to be about 80% of my 1RM.

WOD 9.18.09

2009-09-18T01:21:00.002-04:00

Row 2k

7:17 (PR by 3 sec)

Fuck Rowing.

Did the round the block 60 burpee run with the foundations folks. 4:28, right after I ate dinner, good times.

Taught a short intro on the low bar back squat to all 3 classes today. Was a bit tounge tied the first go round, but found my language and hit my stride during the 6PM class. Great experience.

WOD 09.15.09

2009-09-15T21:53:00.003-04:00

Worked out at Crossfit Virtuosity

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

135lb Bench Press

95 Snatch

Time 8:27

Bench was all unbroken, took a few breathes between reps on the later snatch sets. Fun workout, although after back to back bench press wod's I think my chest is gonna be sore for a few days

WOD 09.14.09

2009-09-14T22:54:00.003-04:00

Missed a few again.

Bench Press 5x3

225x3

235x3

255x3

265x3

275x2

Really should have had that last one, my arm got out of postition, the bar stalled (but never started coming down) and then my spotter grabbed it. I really think I would have had it, I never lose lifts at lockout, I lose them coming off the chest. I'll have it next time around I'm sure.

WOD 09.09.09

2009-09-09T22:48:00.001-04:00

Partner WOD

AMRAP in 15 minutes of:

Row for Calories

Wall Ball Shots with a 20lb wall

Partnered with Vincent, 398 reps.

Wall balls still suck

WOD 09.07.09

2009-09-07T23:11:00.001-04:00

Ok this time I mean it.

30 Muscle-Ups for time:

5:42 as RX'd (PR)

Did the first 5 unbroken which was just enough to knock off a little chunk but not enough to burn myself out. Kept waiting to hit the wall, but I was able to keep my kips pretty clean. Aiming for 5:30 next time.

WOD 08.12.09

2009-08-12T21:53:00.004-04:00

Been awhile, want to get to posting regular again.

Cleans for triples

185x3

195x3

205x3

215xF

Didnt get my elbows around quick enough on 215. After that miss just couldn't get back into the movement. Didn't feel too bad for not having cleaned heavy since like May.

WOD 09.18.09

2009-07-16T23:12:00.000-04:00

Deadlift
410x2x6

Bench Press
255x2x6

Played with L sit pull-ups and HSPU's wasnt really feeling a metcon.

WOD 07.13.09

2009-07-13T22:32:00.000-04:00

Front Squats

225x2x6

Power Cleans

185x2x6

Moderately heavy but enough volume to feel like a workout.

Metcon

3 Rounds of

10 Pull-ups

10 Burpees

1:49

Fun, quick and intense

WOD 07.08.09

2009-07-08T23:02:00.002-04:00

50 Double-Unders

30 Body Weight Bench Press (175lbs)

50 Double-Unders

20 Body Weight Bench Press (175lbs)

50 Double-Unders

10 Body Weight Bench Press (175lbs)

50 Double-Unders

Time 16:41

I was able to string double-unders together by the 3rd round, actually got like 20 in a row a few times. Not really sure how it just sort of happened. Now to repeat and refine it.

WOD 07.06.09

2009-07-08T23:00:00.001-04:00

5x3 Push Jerk

185x3x2

205x3

215x3

225x3

WOD 07.04.09 JacintoStorm

2009-07-08T22:49:00.004-04:00

JacintoStorm

Run 620m

70 Squats

70 Push-ups

70 Pull-ups

70 Wall Balls w/20lb ball

70 Dealifts 95lbs

70 Kettlebell Swings 53lbs

Run 620m

Time 33:22

WOD 07.02.09

2009-07-08T22:48:00.001-04:00

21-15-9

Mid Hang Cleans 135lbs

Burpees

12:39

WOD 07.01.09

2009-07-08T22:47:00.001-04:00

Deadlift 3x3

415x3

455x3

485xFail

Running late from work, cut it to 3 sets. Didn't warm up much just jumped right into it.

WOD 06.28.09

2009-06-28T22:05:00.002-04:00

Row 500m

30 Burpees

10 Push Jerks 165lbs

Time 5:33

Dropped the bar early on the push jerks had to clean it back up to the rack, cost me alot more time than it should have. I think I can sneak in under 5 next time.

WOD 06.27.09

2009-06-28T22:03:00.001-04:00

Bench Press 5x1

255x1

275x1

300x1

315xF

Kinda pissed I nailed 315 a few weeks ago, but I knew I had nothing today, 275 felt heavier than it should have.

WOD 06.25.09

2009-06-26T23:22:00.001-04:00

AMRAP in 20 minutes of:
10 Wall balls 20lbs
10 Kettlebell swings 2 pood (72lbs)
10 Pull-ups

9+1 wall ball

WOD 06.24.09

2009-06-26T23:20:00.001-04:00

5x1 High Bar Back Squat
275x1
305x1
315x1
325x1
330xFail

Getting more comfortable with the high bar, still a wide gap between my 1RM high bar and low

WOD 06.22.09

2009-06-22T21:50:00.001-04:00

Press 5x3
135x3
155x3
165x3
175x3
185x3
190x2

Last one would have been within 5lbs of my 1RM so I would have been suprised if I got it

WOD 06.21.09 Annie

2009-06-22T00:40:00.001-04:00

"Annie"
50-40-30-20-10 reps for time of
Double Unders
Sit-ups

Time 10:28

I still hate double unders

WOD 06.20.09 Jackie

2009-06-21T01:51:00.001-04:00

Jackie
Row 1000 meters
45lb Thruster, 50 reps
Pull-ups, 30 reps

Time 7:07

WOD 06.17.09

2009-06-17T21:44:00.000-04:00

Bench Press
255x3, 275x3, 285x3, 290x1

WOD 06.15.09

2009-06-15T22:43:00.001-04:00

Row 1000 meters x2 with a 5min rest.

R1 3:25
R2 3:45

WOD 06.14.09

2009-06-14T16:47:00.002-04:00

High Bar Back Squat
275x3, 295x3, 305x3, 315x3, 325x1

Partner WOD
100 Wall Ball Shots
100 Knees to Elbow

Partnered on the WOD with Sal
Time 5:33

WOD 06.13.09

2009-06-13T15:36:00.001-04:00

10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlift, 1.5x BW
Ring Dips (strict)

5:27 as rx'd (262.5lbs)

Weight was perfect, heavy enough that going unbroken was difficult. I still say kipping dips aren't bullshit though, but I don't mind doing them strict every now and again.

WOD 06.10.09

2009-06-10T21:57:00.001-04:00

5 Rounds for time of
5 Overhead Squats at 115lbs
10 Pull-ups

3:11 as RX'd

Should have scaled up a touch, the bar was light enough that I didn't really have to pay attention to technique much at that weight. It was fun moving fast though

WOD 06.08.09

2009-06-09T00:18:00.003-04:00

Bench Press
225x5, 245x5, 255x5, 275x5, 280x2

4th set was a struggle, didn't have much left for the last one. Would be interesting to see if I could get 280x5 fresh.

WOD 06.07.09

2009-06-08T02:14:00.000-04:00

60 Doube Unders
15 Push Jerks 135lbs
60 Double Unders
9 Push Jerks 135lbs
60 Double Unders
6 Push Jerks 135lbs

Time 13:49

Double under still suck

WOD 06.06.09

2009-06-07T11:23:00.003-04:00

High Bar Back Squat
225x5, 245x5, 265x5, 275x5, 285x5

Still getting a feel for the high bar squats

WOD 06.04.09

2009-06-04T23:34:00.002-04:00

Complete 7 Rounds of
20 seconds of Deadlift 225lbs
40 seconds of Rest
20 seconds of Burpees
40 seconds of Rest

Reps:
DL 87
BP 79
Total 166

PR by a couple of reps. Last time I went out a litte harder on the first two rounds and was down to single digits by the end, having goals to shoot for helped me be more consistent this time around.

WOD 06.01.09

2009-06-02T00:16:00.002-04:00

Deadlift
315x3, 405x3, 425x3, 455x3, 475x3 (PR)

I came pretty close to passing out on that last one, my vision went a little grey at the edges on the last pull and I had to drunk-walk over to the wall and sit down for a bit afterward.

WOD 05.31.09 Murph

2009-05-31T23:25:00.003-04:00

"Murph"

1 Mile Run
100 Pull-ups
200 Push-Ups
300 Squats
1 Mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Time 45:45 as RX'd with a 20lb vest

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

WOD 05.28.09

2009-05-28T22:55:00.001-04:00

Thruster Ladder
With a continuously running clock, perform one Thruster the first minute, two the second, three the third and so on until you can't keep up with the clock.

9 Rounds + 5 with 50lb Dumbbells

Row 500m
Time 1:33

The nice thing about a 500m is by the time it starts to suck it's almost over

WOD 05.27.09

2009-05-28T11:34:00.002-04:00

High Bar Back Squat
135x5, 185x5, 225x5, 245x5, 265x5

Decided to go high bar because I have never done them before and I wanted to keep the weight light because I'm still recovering this week.

North East Qualifier

2009-05-26T17:44:00.007-04:00

May 23rd and 24th

WOD 1
12 mins As Many Rounds As Possible of:
5 Thrusters 135lbs
10 Burpees

7 Rounds completed

WOD 2
Row 2K

Time 7:20

WOD 3
10-9-8-7-6-5-4-3-2-1
155lb Power Cleans
Chest to bar pull-ups
1.5 Pood Kettlebell swings

Time 13:33

WOD 05.18.09

2009-05-18T22:55:00.000-04:00

Weighted Pull-ups, Chest to Bar
20x5, 30x5, 50x5, 58x5, 63x5

WOD 05.17.09

2009-05-17T19:36:00.004-04:00

5 rounds for time of:
2 pood Kettlebell swing, 30 reps
30 Burpees
30 Abmat sit-ups

Time 26:50

WOD 05.16.09

2009-05-16T17:07:00.000-04:00

Front Squat
185x5, 205x5, 215x5

Didn't go real heavy on this

3 Rounds:
5 Power Cleans 155
10 C2B Pull-ups
1:57

WOD 05.14.09

2009-05-14T23:39:00.001-04:00

10-9-8-7-6-5-4-3-2-1
Bodyweight Deadlifts (175lbs)
Push-ups

Time 2:00 (PR)

I love this WOD

WOD 05.13.09

2009-05-13T21:08:00.001-04:00

Snatch
125x3,135x3,145x3,155x3,165x3

Row 1K 3:25 (PR)

WOD 05.11.09

2009-05-11T22:15:00.000-04:00

Back Squat
315x3, 335x3, 345x3, 350x3(PR), 350xfail

Had absolutely nothing on that last set. The 350 felt strong though, which was nice.

WOD 05.10.09

2009-05-10T15:24:00.002-04:00

5 Rounds:
30 Double-Unders
20 Push-ups
10 Mid Hang Power Cleans, 135

Time 14:56

Fucking Double-Unders, I'm just good enough to get tire myself out with them, but not good enough to be efficient. Push-ups were unbroken, cleans weren't bad.

WOD 05.07.09

2009-05-08T00:35:00.000-04:00

21-15-9 reps of
Thruster, 95lbs
Box Jump 28"

Time 6:00

WOD 05.06.09

2009-05-07T08:33:00.001-04:00

Max Rounds in 12 Minutes of
5 Deadlifts at 262.5lbs (1.5xBW)
10 Pull-Ups

9 Rounds + 5 deadlifts

WOD 05.05.09

2009-05-05T23:23:00.001-04:00

Went out to Crossfit Queens tonight

21-15-9
Kettlebell swings 44lb
Burpees

Time 3:15

Fun little burner

WOD's 05.02.09 Hoboken Pre-Qualifier Challenge

2009-05-02T22:38:00.002-04:00

First WOD
5-4-3-2-1
Snatch 135lbs
Muscle-Ups
Time 6:30

2nd WOD
30 Thrusters at 135lbs
30 Burpees
1 Mile Run
Partition as desired
Time 14:03

WOD 4.30.09

2009-05-01T00:26:00.001-04:00

Wanted to do some heavy lifting today:
Squat 325x2x4
Press 165x2x4
Deadlift 425x2x4

Finished with a metcon I adapted from CF Football
12-9-6
135 Power Cleans
Burpee Pull-ups
Time 4:54

WOD 04.29.09

2009-04-30T13:01:00.001-04:00

Overhead Squat
155x3, 175x3, 185x3, 195x1, 195x3 (PR)

Dumbbell Press
35x5, 50x5

Dumbell Sotts Press
30x5, 50x4

The 50lb Sotts felt totally out of control

Knees To Elbows 3x8

WOD 04.27.09

2009-04-27T23:44:00.001-04:00

5 Rounds For time of:
10 Power Cleans, 155 lbs
15 Wall Ball Shots, 20 lbs

Time 9:45

WOD 04.26.09

2009-04-26T22:46:00.002-04:00

Took advantage of the weather and did a workout in Prospect Park
3 Rounds
40 Squats
30 Kettlebell Swings 16kg/35lb
20 Push-ups
Time 5:25

WOD 04.25.09 Helen

2009-04-25T14:41:00.001-04:00

Helen
3 Rounds of:
400m Run
21 Kettlebell Swings (24kg/53lb)
12 Pull-ups

Time 7:56 (PR)