12-24-09

i missed the WODs at the gym for the 22nd and 23rd due to me finding out i was coming HOME!!! but today i did the 12 days of XMAS WOD from the 22nd i believe... went to a GLOBO GYM called lifetime fitness with a frnd... everything prescribed i got 35:27 afterwards i was layin on the floor and trainers told me to get up cuz i was getting floor wet (sweat) and that people could sleep oops...
1) push up 7) situps
2) pullups 8) toes to bar
3) burpees 9) thrusters (95lbs)
4) kettlebell( 1.5) 10) double unders 3:1 singles
5) push press (95lbs) 11) box jumps
6) back squats (95lbs) 12) clean and jerk (95lbs)

12-21-09

Mary AMRAP in 20 minutes of
5 hand stand pushups
10 pistols or one legged squats each leg
15 pullups
got 6 rounds

12-18-09 FILTHY FIFTY FRIDAY!

Filthy Fifty
50 of
box jumps, 24"
jumping pull ups
kettle bells 1.5pood
walking lunges
knees to elbows
push press
back extensions
wall ball,, 20lbs 10ft
burpees
double unders
time 38:01

12-17-09

AMRAP in 20 minutes of
run 400mtrs
15 L pullups
15 hip extensions
got 3 rounds and a run

12-16-09 Split Jerks

Max 7 reps of split jerk
135 lbs, 145lbs, 145lbs, 155lbs, 155lbs, 160lbs, 165lbs

12-15-09 Deadlift Burpee

Five rounds for time
Deadlift (275/185) 5 reps
10 burpees
time 11:12
first five deadlifts did 225lbs rest at 205

12-14-09 Hopper

1k row then 3 rounds of
15 Hang Power Snatch (95/65)
20 Weighted Walking Lunge (50% body weight)
25 Wall Ball 10ft target (20/14)
my snatch was 85 lbs... lunge 2 40lbs dumb bells and 20lbs med ball
time 30:26

12-11-09 Nasty Girls

3 rounds for time
50 squats
7 muscle ups
135lbs hang power clean
time 13 somethng i thnk

12-10-09

Muscle up Practice: AMRAP in 15 minutes
10 kettlebell swings (1.5 pood)
10 knees to elbows
1o burpees time
6 rounds!!!!
also did the trainer WOD with mike
15-12-9-12-15
SDLHP Rx is 95lbs, did 75lbs
Wall Ball 20lbs, 10ft
time 9:53

12-9-09 Annie

50, 40, 30, 20, 10
double unders and situps
3:1 transitions on double unders
12:57

12-8-09 Clean and Jerk

7 max reps
145lbs, 155,lbs, 160lbs, 160lbs x, 160lbs x, 160lbs x, 135lbs

12-7-09 AMRAP

20 minutes
15 pullups
15 ring push-ups
15 back extensions
15 GHD situps
got 5 round + 7 pullups

12-4-09 LumberJack 20

20 Deadlifts (275lbs) /Run 400m

20 KB swings (2pood) /Run 400m

20 Overhead Squats (115lbs) /Run 400m

20 Burpees /Run 400m

20 Pullups (Chest to Bar) /Run 400m

20 Box jumps (24") /Run 400m

20 DB Squat Cleans (45lbs each) /Run 400m
mine was all scaled it was day before my IST just did active recovery

12-3-09 Fran

21-15-9 thrusters and pullups
9:22 prescribed weight
skinny blue band on pullups

12-2-09 Flight Simulator

i hate this WOD.... 49 minutes

12-1-09 shoulder press

95-105-110-115-125-130-

11-30-09 Tabata

Tabata Something Else
32 intervals 20 seconds each
8 pullups
8 pushups
8 situps
8 squats thnk i had like 415 somethng not totally sure

11-27-09

TURKEY WOD
21-15-9
thrusters, double unders, rowing, knees to elbows, elvated pushups,

11-25-09 LYNNE CHALLENGE

max reps of bench press and pullups
round 1-95lbs 20 reps, 20 pullups
round 2-105lbs 14 reps, 22 pullups
round 3- 115lbs 11 reps, 25 pullups
round 4- 115lbs 8 reps, 23 pullups
round 5- 115lbs 6 reps, 26 pullups
AHHHHHH!!!!!! went up 20lbs from last time on bench press
and 29 more pullups on the green band!!!!

11-24-09 tuesday "ANNIE"

reps of 50,40,30,20,10
double unders and situps
did 3:1 singles to double unders
time 14 somethng

11-23-09 Chipper

3 rounds for time
21 knees to elbows
21 kettle bell swings 24 kilo
21 pushups
21 ring rows
21 box jumps (20in box)
21 back extensions
150 ft walking lunge
time was 34:39

11-21-09 Saturday WOD

200 meter weighted run w/ two 40lbs dumb bells
21 med cleans
21 pushups
400 meter weighted run w/ two 40 lbs dumb bells
21 med cleans
21 pushups
200 meter weighted run w/ two 40 lbs dumb bells
11:51

11-20-09 Sprints

50 meter 5.5
100 meter 11.37
3 squats 100 meter 11.69
7 reverse squats 100 meter 11.59
3 pushups 100 meter 12:15
7 reverse pushups 100 meter 12:37
3 burpees 100 meter 11:69
7 reverse burpees 12:03
100 meter 12:00
50 meter 5:66
1200 meter 5:18:03

11-19-09 NICOLE

AMRAP
400mtr
max rep pullups
got 78

11-18-09 Wednesday

Push Jerk1x7 Max Reps
135, 145, 155, 165x, 160, 165, 170

11-17-09 Helen

today's WOD "helen"
3 rounds for time
400 meter run
21 kettlebell swings
12 pullups 1st 2 rounds green band 3rd round skinny blue band
11:57

11-16-09

back squats 5 sets of 5
165,175,185,195,205x2

11-14-09 Saturday WOD

crossfit baseball
1st base 10 pushups/10 burpees
2nd base 10 wall balls (20lbs)
3rd base 10 pullups/10 kettlebell swings
4th base 400 meter run

11-13-09 friday WOD

"Jason" a hero WOD
2:1 muscle ups transition for 1 muscle up
5 muscle ups
100 squats
10 muscle ups
75 squats
15 muscle ups
50 squats
20 muscle ups
25 squats
time was 35:05

11-12-09

today was 4 rounds of 500 meter row
although it was a short relatively simple WOD
for me it was probably one ive learned the most from so far
1st round 2:02
2nd round 2:00
3rd round 1:56
4th round 1:57

11-11-09 "Fight Gone Bad"

my first taste of this workout!!!!! name sounds terrible... but it sounds kool when u tell other people that it was made for bj penn!!!!
wall ball, sumo deadlift high pull, box jump, push press, row (for calories)
each station at 1 minute intervals, 1 minute rest after all 5 stations
did 5 rounds of this for a score of 415!!!!

11-10-09 WOD

five rounds of
25 inverted burpees
25 pullups
25 burpees
I got 4 rounds in 36:16, definitely not a fan of this workout!!!!!!!

11-9-09 monday

POWER CLEANS
7 reps went from 95 and did 135 once but after that everythng went wrong, technique gave away

oh yea workout #2 from 11-6-09

so on friday i worked out twice. it was not planned that way, went to the noon class Crossfit 949... was at the house chilling and then got a call from the cousin lets go to the gym... it was me, him and his friend.... this workout blows

sets of 21-15-9
Clean and Jerks
Pullups ( i did thrusters)
Pushups
Lunges with 15lbs weight
Burpees
Kettle Bell Swings

11-7-09 Saturday WOD

4 rounds of 400 mtr run then 50 squats time 15:08
after workout extra workout 2 minutes of kettle bell swings and box jumps,
rolled my ankle during the run it freakin HURT!!!!!

LYNN CHALLENGE 11-6-09

5 rounds of MAX reps bench press and MAX reps pull ups

Round 1- 95lbs 15 benches, 21 pullups
Round 2-115lbs 6 benches, 15 pullups
Round 3- 95lbs 12 benches, 15 pullups
Round 4- 95lbs 9 benches, 20 pullups
Round 5- 95lbs 6 benches, 16 pullups

AMRAP 10 pullups 10 thrusters 11-5-09

completed 8 total rounds, and 10 thrusters!!!!!

Partner Row and Double Unders 11-4-09

partnered up with IBBO, total time was 8:57, number of double unders 219
i got 46, IBBO got 182

Michael on 11-3-09

Michael 25:09

CROSSFIT