3 minute circuit pyramid

Ok this workout was designed to create a pyramid workload over a 3x9 minute periods with rests in between.

With either 53 or 40 lb kettlebell
5-two handed swings (russian or American)
15-Burpees
Do this for 3 minutes
2 rounds completes

5-Burpees
15-two handed
Do this for 3 minutes
4 rounds complete


5-two handed swings
3-burpees
Do this for 3 minutes with 25 lb kettlebell.
5 rounds complete

Rest for 1-2 minutes

Do this for 3 minutes
15-sit ups with a 15lb dumbell
5-renegades with 15lb dumbbells
2 rounds

Do this for 3 minutes
10 sit ups with a 15lb dumbbell
10-renegades with 15lb dumbbells
2 rounds

Do this for 3 minutes
1 min plank
10 no weighted sit ups
1 min plank

Rest 1-2 minutes

Do this for 3 minutes
3 95lb thrusters
3 pull ups
4 sets
rest 30 seconds

Do this for 3 minutes
5 75lb thrusters
5 pull ups
3 sets
rest 30 seconds


Do this for 3 minutes
7 65lb thrusters
7 pull ups
3 sets


Took Brent and I a total of 38:02

Good luck

1/2 Clovis

Well I attempted the baby Clovis with as much focus and energy as I could after a long weekend and ridiculous amount of pork products.

5 rounds for time:
-1 mile
-15 burpee pullups

Total time: 50:11

I did this on a treadmill with .5% incline to try and simulate running outside.
Good luck!

Wednesday Roar

Med ball warm up - 4 rounds:
5 DL
5 Squat clean
5 push press
5 slams

3 Rounds max muscle ups
(first muscle ups in 3 months, most unbroken i could get was 3)

Wod: 20 minute AMRAP
100m farmer's carry (70# KB in each hand)
20 dead lifts (155#)
10 lat jumps (jump back and forth over the barbell)
30 situps
(i got 4 rounds + farmer's carry)

Painful Tuesday

Skill work:
KB snatches
HSPU's
3 rnds, 30 seconds on 30 seconds rest
I used a 45# KB for snatches, got 45 total reps

WOD:
2 rounds for time:
Round 1: (135#)
50 back squats/40 pull ups/30 front squats
Round 2: (95#)
50 back squats/40 pull ups/30 front squats

totally sucked, took me 29:20.

a classic

Started with 3 hang squat snatches OTM for 10 min.

Wod:

4 RFT
400m run
25 CTG push ups
15 TTB

took me 17:30, i was sucking wind.

Thursday roar sesh

Warmed up on the rower plus 3 rounds of cindy (5 pullup/10 pushup/15 air squat)

Then hit 2 Front squats on the min for 12 min (use 80% of 1RM)

Wod:
5 rope climb ascents
10 wall ball
4 rope climbs
15 wall ball
3 rope climbs
20 wall ball
2 rope climbs
25 wall ball
1 rope climbs
30 wall ball

took me 11:54

wednesday jam sesh

warm up:
row 1000m; 3 rnds: 5 pushup/10 situp/15 OHS/15 PVC pass throughs

Skill work:
10 x 2 snatch pulls

Wod:
50 kettle bell swings (53#/35#)
100 situps
40 kbs
80 situps
30 kbs
60 situps
20 kbs
40 situps
10 kbs
20 situps

took me 19:43. Stomach is gonna hurt tomorrow morning.

12.1 repeat

started with the Burgener warm up
then did 8 rounds of
1 hang squat snatch; then
2 squat snatch
60 sec rest
(not going for speed here, take your time and try to work up to your 1 rep max)

WOD: Games Open wod 12.1
7 minute burpee amrap
(aka, the worst)

monday roar

5x3 snatch balance, work up to about your 1RM overhead squat

Wod:
5 rounds
15 pullups
20 KB swings (53#/35#)
40 Double Unders

took me 17:15.  Trainers hit 11 and change, best time this morning was 14 and change.

Friday Roar

3 squat cleans on the minute for 12 minutes
use 85% of your 1RM

Wod:
50 Box Jumps (30"/24")
50 Med Ball Squat Cleans
100 Sit Ups
50 Calorie Row
50 Steps Walking Lunges

I was hurting on this one, took me 19:21.  The better times were sub 16 minutes.  Need to get my ass back in shape.

Wednesday Morning Jam

5 Rounds (not for time, working on skill)
10 handstand pushups
10 boxjumps (work up to max height touch and go's)
i hit 32" for last 2 sets.

Wod 1:
21-15-9
SDLHP
TTB
took me 7:28

Wod 2:
150 kettlebell swings for time (70/53)
i used a 35# bell and finished in 9:30.  probably would have been sore doing that with no kettlebell.

Monday 6am sesh

Hammer:

5 rounds for time:
5 power cleans
10 front squats
5 push jerks
20 pull ups
(men-135# / women-95#)

I used 115# and finished in a little over 25 minutes.  My endurance is shot.

Saturday gym sesh

Ran 1 mile on the treadmill and stretched out.

Rowed 2k (and almost yackled)

3 sets of 10 of following:
back squat
strict press
dead lift
hang clean

JC dungeon Circuit

50-40-30-20-10

50-35lb KB swings
40-20lb weighted sit ups
30-(15) each leg 70lb weighted lunges
20-jumping squats
10-pushups
10-side outs

In between each set you must complete:
10-Burpees
10-Box jumps 24'
200 Meter Sprint

Brutal especially my legs. Good luck bitches.

Time was 24:36

2 wods since 9/20/12

Since little Jake's arrival, i've only hit 2 wods....

1st day back (about 2 weeks ago):

wod 1: 3 rounds of 30 unbroken kettle bell swings (70#)
10 burpee penalty for every break, 2 minutes between rounds

wod 2: "Kelly"
5 rounds: 400m run, 30 (24" box jumps), 30 wallball (20#)

I got 3 rounds in about 25 minutes and collapsed.

last night:

wod 1: 12 minute Fran ladder
start with 3 thrusters (95#) and 3 pullups, then 6 & 6, 9 & 9, 12 & 12.....increase by 3

wod 2: 12 wallballs on the minute for 10 minutes.

I taste blood in my lungs

6 rounds for time:
-400 meter run
-25 burpees

24:10

I seriously am having trouble breathing tonight! Shit this workout hurts so bad but is really great. Good luck

Wednesday 3 piecer

Wod 1:
8 minute amrap
20 double unders
4 front squats (185#)
no rack for the squats, had to clean it every time....good motivation to get 4 unbroken!  I got through 5 rounds plus 3 squats.

Wod 2:
4 rounds for time
10 toes to bar
10 burpees
took me 5:12

Wod 3:
8 minutes: 30 seconds of situps/30 second plank hold (no resting)

"ABBATE"

Hero wod in memory of 9/11

U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, CA, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan. 

He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion.

"Abbate" - for time:

1 mile run
21 clean and jerks (155#)
800 m run
21 clean and jerks (155#)
1 mile run

took me 32:44.

Monday Morning Action

2 squat-snatches E.M.O.T.M. for 8 minutes
built up in weight every 2 min.  (95-105-115-125)

then: "Helen"
3 rounds
400 m run
21 KB swings (53#)
12 pull ups
took me 10:47

CFT & a Wod

CrossFit Total
1RM of Backsquat, strict press & deadlift (in that order)
We gave ourselves about 25 minutes to complete, I got 745#. (275/135/335)

Then, 8 min AMRAP
10 KB swings (2 pood)
15 box jumps (24")
30 situps
I got 3 rounds plus 26 situps in the 4th.

Sweat out the holiday weekend

5x5 push jerks (start light build to medium weight)

16 minutes:
12 burpees on the even minutes
8 ring dips on the odds

This was a good one, by the 8th minute you'll be hurting on those burpees.

Saturday gym wod

Ran 2 miles, 1st at warmup speed, 2nd at pace...finished both in 15 minutes

5 rounds of 8 strict pullups

10 dips on the minute for 10 minutes

3x10 dumb bell extentions, lat raises, lat pulls

thursdee wod

1. Max box jump (i stopped at 40" my legs are sore as hell from yesterday)

2. 5 rounds
1 min TTB
1 min rest
count your total reps.  i got 87

3. 3 rounds
500m row
2 min rest

took me 9:32.

Wed Morning Wod

5 rounds max effort weighted pull ups
I used 35# and got 27 total reps in 5 rnds

WOD:
50-40-30-20-10
Double Unders
Wallballs

This will kick your ass, took me 11:34.  Legs are shot.

Tuesday Wod

"DT"

5 Rounds:
12 dead lift
9 hang power cleans
6 push jerks
Rx: 155#/105#

Took me 18:46 with 155#.

Cash out: 100 situps for time: got 3:43

monday wod

Skill work: rope climbs

5x3 snatch balance (get down into a full squat on your catches)

Wod - 16 minute AMRAP:

1 rope climb
20 HR push ups
30 air squats

I got 7 rounds + 19 pushups

3 Piece

Wod 1:

"Nancy"
5 rounds
400m run
15 OH Squats (95#/65#)

I used 75# (been a rough week on the shoulders) finished in 17:26.

Wod 2:

5 minute turkish get up amrap

I used 35# KB and got 18

Wod 3:

Tabata Hollow rocks (20 sec on, 10 sec rest, 8 rounds)

wednesday morning roar

did some muscle up practice to start.

then the wod:
4 rounds: 2 min to complete
350m row and then max 225# dead lifts
3 minute rest between rounds
score is your total number of dead lifts.  I got 35.

Tuesday Serious Roar

WOD 1:
8 ring dips on the minute for 10 minutes

WOD 2:
Partners WOD:
50-40-30-20-10
53# kettle bell swings
pull ups
2min rest
50-40-30-20-10
95# thrusters
24" box jumps

we had a 20 min time cap and we got through 37 box jumps.  have to finish KB swings beforfe you start the pullups (same for thrusters and boxjumps) and one guy working while the other rests. good times proby.

Getting Back Again - WOD

Got out for an early morning run. Completed 2.5 miles at 8min pace around 6:30am.  Plan on completing something similar to the following circuit for time:

95 pound Thruster, 15 reps
Run 200 meters
65 pound Thruster, 20 reps
Run 400 meters
45 pound Thruster, 30 reps
Run 800 meters

Weightless

Completed a 2.75 mile run earlier in the day and then did 2 rounds of the following with Doug.

30 - Prisoner Squats (15 additional at the end of each round)
30 - Pushups
10 - Jumps
10 - Ab Ball Leg Curls
10 - Ab Ball Pikes
20 - Stepups (10R / 10L)
5 - Pullups (5 additional at the end of each round)
30 - Forward Lunges (15R / 15L)
20 - Close Grip Pushups
15 - Ring Rows

Those mustashios are serious!!!

Monday WOD

Part 1 - 3 squat cleans on the minute for 12 minutes at the following increments:
1-4 mins @ 70%
5-9 mins @ 80%
10-12 mins @ 90%

Part 2 - 3 rounds
500m row
50 double unders
20 burpees
1 minute rest between rounds

I Mustache You A Question!

Ultimate ROAR

5x3 weighted CTB pull ups (i used 20#)

3 rounds

400m run
6 power snatches (135/95#)
6 muscle ups
2 minute rest between rounds

21:06 with 115# snatches

wednesday night sesh

8x2 overhead squats (8 sets of 2)

then 10 rounds
10 air squats
10 kb swings (70/52)

finished in 10:26

Roar Roarbison

Clean Pulls
5 @ 70%
5 @ 80%
3 @ 90%
2 @ 100%
2 @ 110%

15-12-9-6-3
SDHP's (115/75#)
Push jerks (115/75#)

(i finished in 10:27, a terrible combination...no rest from the barbell!)

Then finished up with a Tabata Row shesh.

Get it In!

"BARBARA"
5 rounds
20 pull ups
30 push ups
40 sit ups
50 air squats
3 minute rest

got 'er done in 40:44.

Pilates Style

Started out with an 8x2 push press sesh
(build up to your 2 rep max over 8 sets)

Then, 5 Rounds for time:
5 bridge-ups (10 sec hold each)
5 V-sits (10 sec hold each)
50 double unders

took me 17:37.  bridge ups are brutal on the wrists, i recommend stretching them out.

Snatch n' row

loosened up big time and did some snatch skill work.

3 snatches on the minute for 10 minutes

then 8 rounds:

30 sec row
1 minute rest

el Jamone McChesticles

5 dead lifts (315#/225#)
50 push ups
5 dead lifts
50 push ups
5 dead lifts
50 push ups
5 dead lifts
50 push ups
5 dead lifts
1 minute rest
50 wall ball

A gasser, i scaled the dead lifts down to 275# and finished in 25:11.  You want to use around 75-80% of your 1rm for the dead lifts.

Post it Note

Kev, Doug, and I completed a nice variation that Dug suggested.  It comprised of the following circuit combinations:

6 Rounds (20sec Work/ 20sec Rest)
=========================
- KB Swings
- Push Variation
- Ab Choice

*** 2min Rest ***

6 Rounds (20sec Work/ 20sec Rest)
=========================
- KB Squat Press
- Pull / Row Variation

- Ab Choice

We alternated various exercises during each round and really got a great fully body workout.  Overall took about 25+min to complete and the 90+ degree heat added another level of discomfort, which was awesome!!

Planning for Double Trouble

Left the house at 6:30am, ran 2.75 miles at a 8min pace.  I beat the heat and followed up with a 5min lower body stretch routine.  Plan on getting the wife to complete a simple circuit this afternoon.

31 Heroes

in honor of 31 fallen soldiers in Afghanistan 8/6/11, crossfit organized this hero wod for today.  crossfit boxes across the nation rocked this beast out today:

31 minute amrap, partner wod
1 guy starts on 45# 400m run, while the other works on:
8 Thrusters (155#/105#)
6 (15') rope climbs
11 box jumps (30"/24")

rotate after each 400m run.  This was god awful.  I was partnered up with on of the CFS trainers for this, and we completed 4 full rounds plus 4 rope climbs in the fifth.

http://www.31heroes.com/

Thursday Roar

Warmup: 3 min jump rope/5 pullup/10 pushup/15 situp/20 medbal sqt clean

Rope climb practice (gearing up for 31 heroes wod this saturday)

1RM Clean (got 225#, up 15# from my last 1rm)

8 minute AMRAP
135# clean
ring dips

2-4-6-8-10-12...+2

So 2 cleans, 2 ring dips, 4 cleans, 4 ring dips....keep adding 2 and as many rounds as possible for 8 minutes.  I got through 12 plus 7 cleans on the 14 round.

Tuesday Morning Roar Action

warmed up with 500m row/10 pull up/10 push up/20 sit up/20 pass throughs

then 1RM weighted pull up (i got 90#)

wod: 12 minute AMRAP
6 overhead squats (rx was 155#, i used 105#)
8 box jump overs (24")

got 7 rounds.  box jump overs, just jump up and then off the opposite side (don't have to jump over the entire box)

Serious Core Work

-Warmed up with 400m run/5 chin ups/10 push ups/15 situps/20 back ext./25 wall ball/30 double unders

-1RM Back Squat

-3 sets of 12 Romanian Dead Lifts

-4 Rounds:
 15 weighted sit ups (45#)
 12 toes to bar
 9 sec L-sit

Got 265# back squat, 185# RDL, and 13:19 on the 3rd wod, which was brutal.  L sits after the 1st round are dam near impossible to hold.

3,4,5,6,7

Ok so Gary came up with this one

30,40,50,60,70 reps of the following
-HSPU's or pike pushups
-pullups
-push press
-situps
-burpees

Then finished it up with 2:00 amrap double unders.

Gary finished in 19:19 and I followed up with 20:10


Good luck!

Friday WOD

WOD 1: "RANDY"
75 power snatches for time (75#/55#)


I came in at 5:14.


WOD 2:
3 rounds
400m sprints with 3 minute rest between rounds


Finished in 9:58.

Thursday WOD

1) 1RM Weighted Ring dips

I got 110# (2nd place, for now....someone will bump me off the board before the end of the day)

2) Death by:
Thrusters (95#/65#)
Box jumps (24"/20")

This was a good one, never did a death by with more than 1 movement.  First minute do 1 thruster and then 1 box jump...2nd minute do 2 and 2....etc.  I completed 10 on the 10th and collapsed.

Wednesday WOD

started out building up to our 1RM squat snatch

wod:
as many reps in 1 min for each of the following:
wallball
situps
calorie row
toes to bar
1  minute rest

do 3 rounds, and keep track of your total reps.  so 1 minute of wallballs, immediately start your situps, etc.  1 minute rest after your TTBs and then start round 2.  Brutal.

I hit 242 total reps.  My max snatch was 125, couldn't match my previous 135#.  Dirty snatches, the worst.

Tuesday WOD

1st: 2 rep max front squat

next, 21 - 15 - 9 of
135# power cleans
pullups
double unders

This was a kickass wod, I finished in 8:21.  Got 225 for the 2 rep max, got 245 once....couldn't get the second.

Monday WOD

20 minute amrap
100m run with 45# KB
20 45# KB clan and jerk
100m backwards run
20 45# Turkish get ups

for the first run, clean and jerk the KB up with one arm, run 50m, switch arms and finish the 100.  Turns out this was originally written for a 50# sandbag run, for some reason they switched it to KBs for the 6am, and didn't translate the weight.  rest of the day everyone used sandbags and 35# bells.  I just missed 2 rounds with 1 full round plus 18 get ups.

Enduro Training

Some endurance training this morning:

5 Rounds:
400m run
25 pushups
25 situps
25 air squats
3 minute rest between each round

i forget my time, think i was just over 30 minutes.  my ankle is still stiff as hell from that deep sand run at the warrior challenge and my knee was hurting again so the last 2 rounds i was running pretty slow.  in other words....WHAAAAAAAAAAAAAA!

21-15-9 Hammy Park conditioning circuit

Warm up was a 400 meter run the. Do the following.

21-15-9
-KB swings (35lb)
-Burpee to pull ups
-V-ups or sit ups

Run a 400 meter sprint in between each set. I focused on running my 400 fast paced with strong form and consistent breathing.

Enjoy!

Warrior Challenge: July 14th,2012

This beast of event took place on the beach in Avon, NJ. Both gario S wagon and I participated. It was hardcore,brutal and so worth it. We beat 110 cross fitters, ex marines, ex navy seals and that typical douche bag at the gym. Congrats Gary you are a savage beast with your damn burpees Finishing in top 10 with 52 burpees in 2:00 mins!

Here it is:
-run 1/2 mile with 40lb sand bag then complete 1/2 mile without it. All in the deep sand

-Strict pullup challenge unbroken
-2:00 burpee challenge
-2:00 situp challenge

These events were all broken up with plenty of rest in between.


ROAR!

MB Bikram Core and Shoulder Circuit

This was a very quick but great core and shoulder workout...not to mention it was fun.

-40 power push ups (using toe in TRX or Olympic rings)
-1 minute rest
-40 45lb Thrusters with hard focus on core with solid form.
-40 crunches with 20lb dumbbell

Took me 7:07

keep legs elevated in crunch position while holding the dumbbell in overhead axe chop position. Each rep extend the dumbbell behind your head and touch the ground. On your way up continue to keep you legs elevated and hold dumbbell over head. Repeat for 40 reps!

Snatch McBoxjump

Warmup: 400m run/5 pullup/10 pike pushup/15 wallball/20 pass throughs
then did a crapload of shoulder and hip mobility to loosen up.
WOD - 5 Rounds:
5 hang squat snatches (135"/95#)
10 Handstand pushups
20 box jumps (24"/20")

I used 95# for the snatches, and came in at 18:41.  HSPU's were brutal after the snatches.

Runnnn N Gunnnn

Started with an early morning run to try and beat the heat.  Completed approx 6mile @ just over 8min mile pace.  The plan to beat the heat didn't really work to well, because the humidity was straight brutal.  Once I got home I completed the following:

3 rounds:
 - 20 crunches
 - 10 R/L side-to-side crunches

3 rounds:
 - 25 pushups

Anniversary Morning Wod

20 minute amrap:
10 overhead squats (95#/65#)
400m run
20 KB swings (70#/53#)

I got through 3 rounds plus 10 OHS's.

I was runninga

Over the past two days (Tuesday & Wednesday), I've been focusing on getting some quick 2 and 2.54 mile runs down.  Overall my average pace was around 8min flat.  I completed several fartleks along the way to practice on my speed and high paced endurance.

Tuesday Roar

Warmup: 500m row/5 pullup/10 pushup/15 wallball/20 squat/25 goodmorning/30 double unders

wod 1:
3 dead lifts on the minute for 8 minutes
use 80% of your 1 rep max

wod 2:
5 rounds
10 (95#) Sumo Deadlift High Pulls
10 ring dips

took me 7:19...went alright, Dude's car got a little dinged up.

The Hammy

This one follows a typical protocol you have seen in the past onces, but I made a variation.  Its called "the hammy" because I did it in Hamilton Park, JC!

21-15-9

-KB Swings (40lb) -Gar style
-Burpee to Pullup
-Box Jumps (24')
-Run a 400

Took me 22:57 and my lungs were on fire.  I think I could have done my burpee to pull-up faster but I really put all my focus on the 400 meter run.  Trying to get my speed up suckas!
Enjoy.

Filthy 50

got hit with this little devil again this morning.  took me 29:15 to finish.
50 box jumps
50 jumping pullups
50 kb swings
50 walking lunges
50 KTE
50 (45#) push press
50 back extensions
50 wall ball
50 burpees
50 double unders

The MURPH!

I have been waiting to do this workout for a while now and finally mustered up the roar to give it a try. All I can say is brutal. I broke the reps up: 5 pull ups,10 pushups, and 15 squats. Do that for 20 rounds. I tried my best to run around 7 minute mile.


Run 1 mile

100 pull ups
200 pushups
300 squats

Run 1 mile

My time was 37:17

A Good One if I had Motivation!!!

Started off with a 2.5 mile run @ 8min pace.  Then completed only 2 of the following rounds due to a sheer lack of motivation:

2 Rounds:

5 - Dead Drop Pullups
10 - Rings Rows
15 - Pushups
20 - 25lb DB Curls
25 - Abs (R1: Ball Crunches, R2: 25/R  25/L Oblique Crunches)
30 - Double Unders (max continuous: 22)

My laziness prevented me from timing this...it was very quick tho!

KELLY

this was God awful this morning, I'm still recovering

5 rounds:
400m run
30 box jumps (24")
30 wall ball (20#)

Tuesday Team Wod

i was in a 3 man team, so we did 150 reps with 1 man resting at all times....if you got 2 man team do 100 reps with 1 man working and one resting.

150 (115#) snatches
150 (24") box jumps
150 (115#) SDHP's (sumo-deadlift-highpulls)
150 Toes to bar

Every 3 minutes, run 100m....and you have to complete each movement before you move on to the next.  Took us 28 minutes and change.  Snatches were brutal.

Heat Stroke

Brent, Kevin, and I completed the following routine in 15:30

800m Run

3 Rounds of the following:
20 - 20lb Wall Balls
10 - R/L Side Outs
10 - Chinups

800m Run

It was insanely hot outside and really made this workout brutal.

Friday ROAR Sesh!

Warmed up with a 400m row and some mobility ish.

WOD 1:
5 handstand pushups on the minute for 10 minutes


WOD 2:
3 Rounds
800 m run
50 (45#) good mornings
50 situps


took me 19:26 to complete wod 2.

Heavy Wednesday

Warmed up with:
500m row
3 Rnds-
10 squats
10 passes
10 good mornings
10 lunges

Wod 1 - 8 minute AMRAP
6 Front Squats (185#)
20 KB Swings (70#)

Wod 2 - 3 Rnds
400m run
*15 wallball (20#)
5 push jerks (155#)

*wallballs have to be unbroken, 5 burpee penalty for every break.

Wod 1 i got 2 rounds done, and had about 2 minutes to go but i was gassed and couldn't clean the barbell again for anymore front squats.  Wod 2, those push jerks killed me...finished in 13:29.  Good way to kickoff the day though.

With the Quickness

Completed this one with Kev the other day:

800m - Jog (New thing called Jogging..I think the J is silent)

15min AMRAP
10 - 20lb Wall Balls
20 - Abs (Various)
10 - Pullups
10 - Ab Pikes (feet in rings)

800m - Jog

Smashing Grapes

Warmup
3 rounds:
sampson strench (each side)
10 overhead squats (pvc)
10 pushups
10 pullups
10 situps

Then we built up to 1RM thruster.  (I got 165, still can't get that dam 175...maybe i should try 170 next time)

WOD (This is a good one for your garage):
4 Rounds:

10 burpees
15 weighted situps (45# for men / 25# for wahines)
20 box jumps (24"/20")

Took me 11:06, fastest time this morning was 8:51 (chick).  With the weighted situps, butterfly your legs start with 45# plate on your feet, bring plate down to ground behind your head with your arms at full extension, and then come back up and touch plate to your feet....and repeat!  good one.

Old but Good

Kevin and I hit this up around 8:30am this morning during the end of the savage thunder storm.  Completed the basic R1 warmup followed by 2 rounds of the body weight circuit.  I think we finished the circuit in about 15min:

R1
- 10 2-Hand KB Swings
- 10 Pushups
- 10 KB High Pulls
- 5 KB Press
- 5 KB Goblet Squats
- 5/5 1-Arm KB Row
- 15 Jumping Jacks
- 15 Bicycles

Then completed 2 rounds of the following circuit in approx (15min):

30 - Prisoner Squats (15 additional at the end of each round)
30 - Pushups
10 - Jumps
10 - Ab Ball Leg Curls
10 - Ab Ball Pikes
20 - Stepups (10R / 10L)
5 - Pullups (5 additional at the end of each round)
30 - Forward Lunges (15R / 15L)
20 - Close Grip Pushups
15 - Ring Rows
20 - Ab exercise of your choice

"The Chief"

Wod 1: "The Chief"

Max rounds in 3 minutes:
3 (135#) power cleans (95# for wahines)
6 push ups
9 air squats
rest for 1 minute


Repeat for 5 rounds of 3 minute intervals.


Wod 2:
5 rounds:
1 minute plank
1 minute rest

Wednesday Night

wod 1 - "ELIZABETH"

21-15-9
135# squat cleans
ring dips

My second run-in with Elizabeth, and I finished 2 minutes slower than my first time...14:32.  I blame the time of day, i'm used to 6am wod.

wod 2 - 2k row

I was seriously gassed from elizabeth, and finished this one in 8:39.

Tuesday WOD

WOD 1:
3 dead lifts on the minute for 6 minutes (315# / 225#)
(i used 275#, been a while since i've dead lifted)

WOD 2:
15 minute amrap
9 dead lifts (155# / 115#)
12 hand release push ups
15 box jumps (24" / 20")

this one gets you good, i only got through 6 rounds plus 12 hrpu's...couple people cleared 9 rounds.

Thursday Morning Jam

Warmed up with a 500m row and some mobility exercises

wod 1: "ISABEL"
30 Snatches for time (Rx weight 135#)
(I used 115# and finished at 4:42)

wod 2: 10 minute double under amrap

Get those creamy hamstrings and calves nice and stretched out for this one.  i got 415.

"MURPH"

1 mile run
100 pull ups
200 push ups
300 air squats
1 mile run

Prescribed with a 20# weighted vest, we don't have one, and that's just unnecessary.  You can split up the pullups, pushups and squats however you like....10/20/30 or 5/10/15, whatever you want.  Finished this morning in 49:16.  Now I feel like i got my ass kicked this morning.

Row Row Row your Erg!

Warmup-
3 Rounds:
6 wall climbs
10 toes to bar
10 reverse pvc pass throughs

Then we built up to our 1RM Overhead Squat
(hit 155, couldn't get 160)

WOD-
4 rounds:
500m row
3 minute rest

My first 500 was 1:33.6, then something like 1:42...1:49....1:52.  Forearms are still burning.  Glad to see Eduardo and Doug suffered through the butt crack with me.  That is all.

Early Bird

Doug and I started up at 5:30am this morning, which is not the usual workout time for either of us.  We started with the simple warm up 1:

R1
- 10 2-Hand KB Swings
- 10 Pushups
- 10 KB High Pulls
- 5 KB Press
- 5 KB Goblet Squats
- 5/5 1-Arm KB Row
- 15 Jumping Jacks
- 15 Bicycles

Then completed 2 rounds of the following circuit with a 200m run in between in approx (21min):

30 - Prisoner Squats (15 additional at the end of each round)
30 - Pushups
10 - Jumps
10 - Ab Ball Leg Curls
10 - Ab Ball Pikes
20 - Stepups (10R / 10L)
5 - Pullups (5 additional at the end of each round)
30 - Forward Lunges (15R / 15L)
20 - Close Grip Pushups
15 - Ring Rows
20 - Ab exercise of your choice (i did oblique focused movements)

This was the perfect amount for getting started in the early morning.  Hopefully the energy levels will continue to stay high throughout the day.

Good One

4 Rounds:
400 m run
50 air squats
2 minute rest between rounds

This is one of those, looks easy but kicks your ass wods.  I finished it in 17:27. Get below those knees at the bottom and lock those knees out with full hip extension at the top of those squats.  Take the full 2 minute rest between rounds too, this way you can really kick some ass on the 400 m runs.

We warmed up with 5 minutes of a 26 stroke/min pace on the rower, and then we practiced handstand walks for about 5 minutes.  Try to do a hand stand up against the wall, and then balance on one hand at a time.  Good balance training, i got about 10' in a hand stand walk after doing them.

Team WODs

Warmed up with:
20 calorie row-sampson stretch with the band-10 pike pushups-15 overhead lunges (15#)-shoulder band stretches

Wod 1:

12 minute amrap:
12 thrusters 115#/75#
max calorie row

2 man teams, i man on the rower bangin out as many calories as he can until the other man bangs out 12 thrusters.  Score is your total calories rowed at 12 minutes.  Those thrusters start to suck after a few rounds on the rower.

Wod 2:

Team Annie:
100/80/60/40/20/10
Double Unders and Situps

Split the reps up however you like for the doubles, and lock legs for the situps and do alternating reps (100 total between the 2 of you, so 50 each)

Twofer Tuesdee

Warmup:
800m run-5 chinups-10 pushups-15 situps-20 goodmornings-25 wallball-30 passthroughs

WOD 1:
10 Rounds:
12 burpees
12 pullups

WOD 2:
5 Rounds
200 m run
20 second L-Hang
1 minute rest

Finished wod 1 in 19 minutes flat, and wod 2 in 11:05.

High Heart Rate Rounds

Completed 2 rounds of the following circuit provided by Gar a few weeks ago:

2 Rounds:
50 double unders
40 situps
30 med ball cleans (20#)
20 pullups
10 handstand pushups

Finished R1 in 8:30 and R2 in 9:00

Monday Morning Recovery

20 Minutes:
odd minutes:
3 Power Snatches
3 Overhead Squats
(use a heavy weight, but one you can bang out all 6 reps in 30-40 seconds)
even minutes:
12 Kettle Bell Swings (72#)

So start clock, you have 1 minute to do 3 power snatches and 3 OHS's, rest for remaining time in the minute. Second minute do 12 swings and rest for remaining time in the minute, and follow same for 20 minutes.  I used 85# for the snatches and OHS, and it got me good.

Happy Donut Day

Had to take a week off there, felt like i needed a backiatomy.

4 stones to shoulders on the minute for 10 minutes
I used a 115# stone, surprisingly the lower back held out for me.

then blasted out 5 rounds for time:
25 (75#) push press
50 double unders

finished in 13:10.

Easy Working

Ran 2.4 miles and then completed some simple movements in a 3 round circuit:

12 - R/L 25lb DB Side Crunches
12 - R/L 25lb Alt. DB Curls
15 - Resistance Band (black) Chest Flys

Going to try to get a real circuit in later this afternoon.

Run Thrusta Run!!

Completed a slightly modified version of a workout provided by Kev.  Serg and I completed the following in like 95 degree heat:

- Run 1200m
3 - 65lb Thrusters
3 - 65lb Deadlift HighPulls (upright row)
5 - 65lb Thrusters
5 - 65lb Deadlift HighPulls
7 - 65lb Thrusters
7 - 65lb Deadlift HighPulls
 - Run 1200m
3 - 65lb Thrusters
3 - 65lb Deadlift HighPulls
5 - 65lb Thrusters
5 - 65lb Deadlift HighPulls
7 - 65lb Thrusters
7 - 65lb Deadlift HighPulls
  - Run 1200m
20 - Burpee to Pullups

I used the jump rope to do some double unders and regular rope work while waiting for the straight bar for some of the reps.  Later on in the day I also completed a 10mile bike ride with Elsa.
This Memorial Day was great for going outside and getting your burn on!!!

Good one for CrossFit Eduardo

Warmed up with the jump ropes and a bunch of mobility ish.
WOD 1:
10 minute death by muscle ups
(1 on 1st min, 2 on 2nd min, 3 on 3rd, etc.)
I got through 4, and got 3 on the 5th minute. Banged out 1 or 2 per minute for the remaining minutes.

WOD 2:
2 Rounds:
50 double unders
40 situps
30 med ball cleans (20#)
20 pullups
10 handstand pushups

Took me 11:36

Burp Bag

Hit up 4 rounds of the following circuit with Serg:

2min - Heavy Bag Boxing work
10 - Burpees
10 - Pullups
30 - Crunches

Took about 20min I think, timing got a little screwed up towards the last few minutes. Hittin the bag adds some serious cardio and overall fatigue.

Snatcher

3 Rounds:
30 squat snatches (95#/65#)
30 wallballs (20#/16#)

I used a 75# bar for the snatches, and came in at 29:03.  This was a serious arse kicking.

Push Pull

Completed this little 20 AMRAP with Sergio.  We were able to get 10 rounds in with 20 seconds to spare:

10 - Ring Rows
20 - 8lb Med Ball Twists
15 - BOSU Pushups
30 - Ab Ball Crunches

 

HELEN

Warmed up with a 2k row (finished in 7:46)

then hit up 8 x 2 push press, building to our max for 2
(got 155 for 2, and 165 for 1...couldn't get the 2nd rep @ 165)

wod = HELEN
3 rounds
400 m run
21 kettle bell swings (53#)
12 pull ups
(finished in 9:49)

Classic Monday Morning Beating

Start with 5 rounds of 30 unbroken double unders.  If you get 29, the round doesn't count.

20 minute amrap:

300m row

6 hang power cleans (155#)

10 hand stand push ups

i got 4 rounds.

This was an awesome workout, I was sweating until about 10 minutes ago.  Rx weights for the HPC's were 225 for men and 135 for women, but that's just silly.

Stones and Bells

warmed up with 800 m run/5 pullups/10 overhead squats (pvc)/16 med ball situps/20 pvc pass throughs/25 wall ball

3 rounds:
5 stones to shoulders (145#)
20 kettlebell swings (53#)

i used the 145# stone for the first round, and backed off to the 115# stone for the other 2 rounds.  145 was heavy.  If you don't have atlas stones, just throw wifey over your shoulder 5 times!  Finished in 6:12.

Then we hit this little 8 min amrap:
8 toes to bar
18 hollow rocks

this will tear the crap out of your abs, i got 4 rounds plus through 12 hollow rocks in the fifth.

Morning Friday Roar

Although S wagon might put me to shame on his next post this one got me good!

5 rounds 15 reps each round:

- KB American swings with alternating weights (53/40) pounds

- Burpees

- Sit ups

Stay thirsty my friends!

Little Bench Press Action

Warmup:
400 m run/5 ring rows/10 ring dips/15 knees to elbow/20 supermans/25 wallball

then we started with some pull up skill work.  Practiced butterflies for a good 20 minutes.

Then we did 5 sets of 5 on the bench press, increasing in weight each set.
I started with 155, and increased by 10#s each set through 5.

Finished it off with 5 rounds of 200 m sprints, but i could only hang for 2.  Having some knee issues when i sprint.  Feels like I have some IT band issues to work on.

Run in the Rain

Ran 2.5miles this morning, dodging rain drops (8min pace).  Going to try and get a quick 3 piece McWOD in later today with something like the elliptical in-place of the rowing for round #3. 

Team WOD Tuesday

3000 m row
150 box jumps (24" / 20")
70 manmakers (50# / 30#)

3 person team.  We did 500 m row increments, and used that for our rotation marker.  Finished just over 20 minutes, manmakers are brutal.  We completed the row and box jumps and we still had about 30 manmakers to go!  We went one for one for one till we hit 70.  Good times.

For a good time, call FRAN!

warmup:
400m run/5 pullups/10 pushups/15 situps/20 good mornings/25 wallball/30 doubleunders

"FRAN"
you should all know this one!
21-15-9 (95#) thrusters and pullups
got 5:37

then we did a tabata situp sesh
20 sec on, 10 sec rest for 8 rounds
score is your lowest rep out of all 8 rounds
got 10

finished with 3 rounds of:
30 sec L-hang
10 box jumps
10 ring dips

A 3 Piece McWod

wod #1:
8 minute amrap
10 chest to bar pullups
10 handstand pushup

3 minute rest

wod #2:
6 minute amrap
20 double unders
20 situps

3 minute rest

wod#3:
4 minute calorie row

I completed 4 rounds + 10 ctb pullups on wod 1; 4 rounds + 17 double unders on wod 2; and burned 77 cals on the rower.  I was using an Rx rope for the first time, and they prescribe those things shorter than i'm used to using, so my wod 2 could have been better.  Smooth rope though, i bet once you're used to the length it's way more efficient.

Ab Shot

Started with a 1 mile jog to loosen my legs from the trauma they suffered somehow from the Half-Marathon Relay Run.  I only ran 6.55 miles on Sunday morning (6:45am), but my legs were sooo sore it was terrible.  Completed the 6.55 in approx 50min = 7min 39sec pace.

Completed 5 rounds of the following for time.  Knocked it out in 14:56

30 - Crunches
10 - 20lb DB Pushup to Single Arm Row (5 R/ 5 L)
30 - Ab Ball Crunches
15 - 55lb Straight Bar Curls
30 - 8lb Med Ball Ab Twists

"GRACE"

30 (135#) clean and jerks for time

finished in 4:26.

then did 8 ring dips on the minute for 7 minutes.  i completed through 6 rounds, 7th i only got 5.  forearms were on fuego.

SEVEN

700m  row

then 7 rounds:
7 wall ball (20#)
7 pullups
7 box jumps (24")
7 kettle bell swings (72#)
7 burpees
7 toes to bar

and finish with another 700m row.

Took me 32:37....and i was gassed.

Post Recovery Workout

This was a rough week for me. Being that sick and not being able to workout was brutal. This workout helped me get back in the game with some light strengthening and cardio.

4 Rounds:
-800 meter run
-20 hands of the ground push ups
*Standing on the Bosu with 20lb DB*
-14 L/R bicep curls
-10 side lateral raises
-10 bent over flys
-10 front lateral raises

Took me 24:52 which is ok but I got a good sweat in so I am happy.
Good luck!

Friday Morning Sesh

Built up to 1 rep max squat clean (got 210#, failed @215#)

WOD:
8 min AMRAP
6 sqt cleans (75% of 1RM, i used 155#)
12 broad jumps

got 3 rounds + 2 squat cleans

Wednesday Morning Beating

Part I:
21-15-9
115# power snatch
pull ups
took me 9:36

Part II:
200 hand release push ups for time
This was horrifying. Took me 21:04 (sounds pathetic, but the HR style pushups take way more out of you)

Part III:
3 rounds
30 sec situps
30 sec rest
I anchored my feet and held a 30# dumbell, got 48 total.

Hitting the Rower

Focused on the rower as I get back into BJJ shape.

4 Rounds, 1000 m
15:40 mins

3 Rounds, 70lb resistance band: 30 secs curls, 30 sec upright row, 30 sec rest

25 minutes total

CFT + ANNIE

hit the CrossFit Total this AM

1 rep max for:
strict press
dead lift
back squat
Total of all three is your score.  I got 725 (135# strict press/325# dead lift/265# back squat)

Then i did ANNIE in 7:43.

Take er easy

Made up an easy one for Elsa as she's coming off being sick.  We started with a simple warmup:

R1
- 10 2-Hand KB Swings
- 10 Pushups
- 10 KB High Pulls
- 5 KB Press
- 5 KB Goblet Squats
- 5/5 1-Arm KB Row
- 15 Jumping Jacks
- 15 Bicycles

Then completed 3 of the following rounds in 9:33:
** Elsa used the 8lb Med Ball throughout

20 - 20lb Med Ball Lunge with Twist R/L
20 - 20lb Med Ball Ab Twists
10 - 20lb Med Ball Squat Thrusts
 5 - Pullups (Elsa Ring Ups)

Killer

Not sure why exactly, could be because of my hatred toward wallballs, or maybe it was because of the 12 yr old jameson the schmeidt poured me last night....either way this had me ready to yackle badackle this AM.

4 rounds:
500 m row
30 wallballs
15 knees to elbows

I was dragging ass, and it took me 24:14.  Hopefully i'm not the slowest time of the day.

Snatch Ladder

Another games wod, check it out:

we set up a shiteload of barbells, starting with 35# (trainer bar with 10's) and increasing by 10# for each step.  Start the clock, you have 50 seconds to do 20 double unders and 1 snatch, then 10 seconds to transition to the next step (45# bar).  So you begin each step on the minute.  Go as far as you can.  I got to the 155# bar and failed.  145 was my heaviest snatch.

Then we blasted out this little diddy:
3 rounds:
30 seconds max burpees
60 second rest
30 seconds max toes to bar
60 second rest

count your total reps, i got 78.

Simplicity

Elsa and I started off with a 1.35 mile run on the streets.  I then completed 5 rounds of the following simple circuit in 7:01:

5 - Pullups
10 - Knuckle Pushups
15 - Situps (crossfit style)

Elsa completed the following 4 rounds:


8 - 8lb Med Ball Ab Twist with Overhead Press
8 - 8lb Med Ball Woodchoppers R/L
10 - 8lb Med Ball Squat, Curl, and Press
10 - Jumping Jacks

"DIANE"

21-15-9

225# dead lifts
hand stand push ups

I came in at 10:06, those HSPUs are brutal.

Then we did max double unders in 3 minutes, i got 156.

Games WOD

was the only trooper at 6am class this morning and was greeted with this wod from this year's Games:

50 135# back squats
40 pullups
30 135# shoulders to overhead
50 85# front squats
40 pull ups
30 85# shoulders to overhead
50 65# overhead squats
40 pullups
30 65# shoulders to overhead

Time cap was 22 minutes, I completed through 10 85# shoulders to overhead.  135# was feeling heavy so I did 95# push jerks for the 135# shoulders to overhead set.  Some sick bastard will probably blast this out unbroken in 8 minutes when the games start.

Enduro Rounds

Met up with the Sis bros and warmed up with a 1.25 mile run at 8:40 pace. We then completed 5 rounds of the following in approx 21:00 minutes:

10 - Pushups (BOSU)
12 - R/L 25lb DB Curls
10 - 30lb KB Goblet Squats
10 - 30lb KB High Pulls
6 - Pullups
10 - Ring Rows
30 - Crunches (various)

This circuit was heavy on upper body movements and made my arms feel like they were gonna explode at one point. The back to back KB exercises involving squats was also really tough towards the end.

Page from the Trainging for Warrirors Book

Ran a good 2.5miles early this morning in anticipation of the monsoon rains.  Then met up with Kevin around mid day and planned out a great circuit.  We took a few good ideas from the book "Warrior Cardio" by Martin Rooney.  We planned on doing a 4 round circuit followed by some Muay Thai Heavy Bag work.

We completed 4 round of the following (1min Work, 30 sec Rest).  This portion of the workout took 30:05:

 - Ring Rows (1 Arm, 1 Leg) R/L
 - 8lb Med Ball Wood-choppers (from the waist) R/L
 - Resistance Band High Knees (Forward 30sec, Backwards 30sec)
 - Side Plank with 1 Arm Resistance Band Rows R/L
 - Jumping Squats (tried to get above 30 for each round)

After completing these rounds, we got the clock ready for some heavy bag work.  We completed the following 4 rounds of 1:30 Work with no rest in between:

R1 - Muay Thai/Boxing Heavy Bag Work
R2 - Ab Crunches, 8lb Med Ball Ab Twists, Situps (Hands to Head and Feet)
R3 - Muay Thai/Boxing Heavy Bag Work
R4 - Ab Crunches, 8lb Med Ball Ab Twists, Situps (Hands to Head and Feet)

This workout was longer than usual, but was definitely a nice change of intensity.  It kicked my ass!!  Kevin ran into the author, Martin Rooney, and was informed about his new book.  This book is filled with great ideas to incorporate into your workouts.

Livingston Solo Circuit

Warmed up with approx. 2.5 mile run.

Stopped in the Collins Elementary School playground for this quick circuit
30 Pullups
30 Dips
30 Pushups
30 Knees 2 Elbows

Ran 0.5 miles back to the house.

5 Exercises 4 Times

Planned on starting with a run today, but the wind was whipping like a mutha sucka!  Completed 4 rounds of this circuit in approx 17:02
2min - Heavy Bag Muay Thai
10 - Burpees
8 - Pullups
30 - (R1: Crunches,  R2: Ab Twists, R3: Bicycles, R4: Crunches)
10 - Pushups

Elsa completed 4 rounds of the following:
2min - Elliptical
20 - Crunches
10 - 10lb One Arm DB Rows R/L
5 - Pushups

Boxing Basics

Warmed up with a 2 mile run with the Sauster monster.  We then prepared for the following simple rounds:

1:30 for each round, 15sec break in between:

R1 - Heavy Bag Boxing
R2 - Ab Crunches (butterfly feet)
R3 - Heavy Bag Boxing
R4 - Ab Bicycles
R5 - Heavy Bag Boxing
R6 - Ab Ball Crunches

Elsa also rocked a quick 3 round circuit after warming up with a 1.65 mile run.
3 Rounds of the following:

1min - Heavy Bag Boxing
20 - Situps
8 - 8lb DB Tricep Extensions
10 - Air Squats
10 - Jumping Jacks

Friday Strong Man

Warmup:

800m run/5 pullups/10 pushups/15 situps/20 pass throughs/25 squats/30 lunges

This will get the ol' ticker going:

12 (95#) stone 2 shoulders
30 burpees
10 stone 2 shoulders
30 (20#) wall ball
8 stone 2 shoulders
30 burpees
6 stone to shoulders
30 wall ball
4 stone to shoulders
30 burpees
2 stone to shoulders
30 wall ball

If your lacking in the atlas stone department, try substituting 95# power cleans or a heavy dead lift.  Took me 20:18 to finish.

KING KONG

was youtubing some crossfit ish like a dork, and found this little gem:

3 rounds for time:

1 455# dead lift

2 muscle ups

3 250# squat cleans

4 handstand pushups

this dude does it in 2:11! Crazy:

http://www.youtube.com/watch?v=1Rf61TbhfbA

Wednesday Morning AMRAP Action

warmed up with
400m row

5 pull ups

10 box jumps

15 wall balls

20 double unders

20 Min AMRAP

10 (115#) push press

10 (53#) kettle bell swings

10 (24") box jumps

shoulders were shot from yesterday, got 7 rounds + 8 push press.

then we cashed out with a tabata row.

Round Clockin It

Started with a quick 800m jog around the block. Then completed the following circuit with Doug and little Phil:

Completed 5 rounds of the following with 30sec of work and 15sec rest:

- Pullups
- Drop Squat
- Ab Twist or Ab Bicycles
- 1/2 Burpees
- 30lb KB High Pulls
- Squat Thrusts

This one got me pretty good. Little Phil and I ran 2miles at a slow pace after this workout.

Wallball!!

The purchase has been made and the ball should be on its way soon!! Gotta get the backboard created sometime this week so we can rock the wallballs when the 20lber arrives!!

NANCY

5 Rounds:

400 m run

15 (95#) overhead squats

Then we rocked out death by ring dips...1 on first min, 2 on 2nd, 3 on 3rd, etc. Go as far as you can. Nancy took me 22:57, because overhead squats are the worst....and I got 9 ring dips + 8 in the 10th minute. Ring dips are also the worst.

CNJ

warmup:

500m row

5 pullups

10 wallballs

10 box jumps

20 double unders

wod #1:

3 (155#) clean and jerks on the minute for 12 minutes

cash out:

7 minute amrap

10 wallballs

10 pullups

Sauster Monters Joined for a Thursday

Sis came to visit the gym this Thursday. We started with a 1.5 mile run around the neighborhood and then completed the following rounds:

Each Round 1min 30sec

R1 - 25lb DB Curls (Alt, Hammer, Iso)
R2 - Full Situps (Touch above head and sides of feet)
R3 - Jump Rope
R4 - Heavy Bag Work
R5 - Jump Rope
R6 - Heavy Bag Work
R7 - Jump Rope
R8 - Heavy Bag Work

The 1:30 doesn't seem that long, but you can really adjust the intensity by either taking it easy or really beating the hell out of the bag. We're eventually going to try and increase the round time to somewhere like 3min.

Friday the 13th your Abs

Warmed up with:

1000 m row;

and then 3 rounds:

7 wall ball

7 push ups

7 pass throughs

Then we practiced our hand stand walks, which i am terrible at. I go backwards.

Then we blasted out 5 rounds:

400 m run

50 situps

30 45# good mornings

took me 24:06.

Wednesday Morning Jam Sesh

Started with a good warm up sesh:

400 m run

5 strict pull ups

10 push ups

15 wall balls

20 kettle bell swing stretches

25 good mornings

30 double unders

then hit up a 5x5 dead lift

(work up to your max dead lift for 5 reps)

Then 6 rounds for time:

20 (70#) kettle bell swings

40 double unders

took me 16:44

Screw you Hump Day

Woke up this morning and hit Chub H gym in Jersey City. Doing this by myself really hurt, but I will post a similar one that was worse...here goes...

-Row 1,000 meters (under 4 mins)

30,20,10

-Toes to bars

-45lb Thrusters

-Sit outs : for reference click here 1:47 seconds in http://www.youtube.com/watch?v=aqM37QefrMk

-Row 1,000 meters

Took me 27:22 and I was really struggling to push myself so yu might do this faster but still a good one.

ROAR!!!!!

15 minute amrap:

3 muscle ups

6 power cleans (155#)

12 pistol squats (6 ea. leg)

Got through 3 complete rounds plus 1 muscle up.

Finished it off with 4 rounds of 100 m sprints in the parking lot. Started clock, sprinted down to the street (100 m) and walked back that's 1 round. Finished 4 rounds in 5:37 (including the 4th walk back). Knee wasn't such a fan of this part.

Corrective Exercises

Ok, so it's been quite some time since I've checked out the blog, so I'm kicking off my new participation with some corrective exercises. If you're like me, and you spend a good part of your waking hours stuck at your desk, then you may be suffering with a lot of the same issues as me. I spent a good part of the last few years nursing several injuries that limited much of my activities, and were all spawned from tight muscles through the hamstrings, IT bands, and hip flexors. I will begin posting the exercises I use to repair these issues and strengthen my core. Here's today's:

FOAM ROLLER (Inhibit)
Back of the Hip:
1. Sit with foam roll on back of hip.
2. Cross same foot to opposite knee to increase pressure (optional).

Movement
1. Slowly roll back of hip; apply pressure on tender spots for 30 seconds.

Front of the Hip:
Start
1. Lie with foam roll on side, in front of hip.
2. Cross top leg over lower, with foot touching floor and bottom leg raised off floor.

Movement
1. Slowly roll front of hip, slightly in front of hip joint; apply pressure on tender spots for 30 seconds.

Calf:
Start
1. Place foam roll under mid-calf.
2. Cross opposite leg to increase pressure (optional).

Movement
1.Slowly roll calf; apply pressure on tender spots for 30 seconds.


STRETCH/LENGTHEN

Hip Rotator Stretch:
Start
1. Lie on back with foot placed over opposite thigh.

Movement
1. Place hand on knee and pull to opposite shoulder until stretch is felt in back of hip.
3. Hold 30 seconds.

Standing Hip Rotator Stretch:
Start
1. Stand with one leg back and other forward. Point toes of back foot inward.

Movement
1. Squeeze butt muscles and shift body forward, straightening rear leg.
2. Raise arm - same side as rear leg - to opposite side until stretch is felt in front of pelvis.
3. Hold and rotate back; hold 30 seconds.

Wall Calf Stretch:
Start
1. Facing wall, stand with feet straight in staggered stance.
2. Lean against wall with upper body; rear leg extended.

Movement
1. Maintain straight line from head to heel of back foot, bend arms to move chest toward wall until stretch is felt in back of lower leg.
2. Hold 30 seconds.


CORE ACTIVATION

Floor Bridge:
Start
1. Lie on back with knees bent, feet flat and shoulder-width apart.

Movement
1. Draw-in belly button and squeeze butt muscles.
2. Lift pelvis off floor until knees, hips and shoulders are in line, pushing through heels.
3. Lower pelvis to floor.

Floor Cobra:
Start
1. Lie on stomach with arms alongside body, palms facing floor.

Movement
1. Draw-in belly button, squeeze butt muscles and pinch shoulder blades together.
2. Lift chest and hands off floor, keeping arms straight.
3. Hold two seconds.

Filthy 50

This was the worst idea ever for the morning after easter sunday.

50 box jumps (24")

50 jumping pull ups

50 kettle bell swings (53#)

50 walking lunges (50 steps total, so 25 each leg)

50 knees to elbows

50 push press (45#)

50 back extensions (we did 45# good mornings)

50 wall ball (20#)

50 burpees

50 double unders

Almost Pukey McPukersoned.

More Snatch

10 minutes, 3 snatches on the minute

Doing full snatches (into an overhead squat)

I rocked 115# and got 24 in 10 minutes

Then we did an 8 min AMRAP

15 (20#) med ball squat cleans

100 mountain climbers

mountain climbers suck, and i was gassed from all that snatch (giggity)

Got through 2 rounds, and 60 mountain climbers on the third.

Shoulders, Cardio and Chesticle Action

Warmed up with:

400 m run

5 strict pull ups

10 push ups

20 pass throughs

25 wall balls

30 double unders

Then we worked up to our 10-rep-max push press

(did 65, 95, 115....got 6 at 135)

Then 4 rounds, 2 minutes on/2 minute rest:

400 m run

max hand release push ups

So you start the clock, run your 400m and bang out as many HR push ups as you can before the clock strikes 2 minutes. then rest for 2 minutes, and start your second round (clock will be at 4 minutes at start of round 2). Repeat for 4 rounds. Count your total number of push ups....I got 58.

Tough Guy Tuesday

10 Dead lifts (70% of your 1RM)

20 CTB Pull Ups

8 DL

16 CTB

6 DL

12 CTB

4 DL

8 CTB

2 DL

4 CTB

I did 225# for the dead lifts. Forearms got tired quick, took me 10:23. Still sore from EVA on Friday (that filthy whore), my CTB's were hurting.

Then we blasted out 3 rounds of 30 second L-sits. Held my first one for 25 seconds. Just keep track of your time, rest as needed, i finished in 4:48.

Triple Crown of Hate

warmup with:

400 m row

5 strict pull ups

10 push ups

15 situps

20 good mornings

25 wallballs

30 double unders

WOD - 16 minute AMRAP:

6 ring dips

9 overhead squatopussbags (95#)

12 burpees

I got 4 complete rounds plus 6 ring dips in the fifth.

EVA

5 Rounds:

800m run

30 (70#) kettle bell swings

30 pull ups

They capped it at 45 minutes, i finished it in 44:44. And of course on the 3 last pull ups i tore the shit out of my hand. Looking forward to Sunday's ride men, Ed you can rock the Hard Rock if you're interested. Just put some new sneakers on her. Let me know.

Good Morning Workout!

I did this one with Russ at my gym on Tuesday and we probably looked a little odd.

Your going to do 5 Rounds of the following:

Exercise 1

5-pushups with 25 lb dumbbells in each hand

1-Left row and Right Row

-Jump up to a squat position and do 5 push press

5-Lateral raises (arms on either side of you)

Exercise 2

-push a 45lb weight 100 feet

Exercise 3

-30 wall balls with 12lb ball

We took a 30 second break, 45, 60, and 60 between each round. It took us 20:44.

My day was shot after this so good luck...then again I might be the worst morning person there is!

ROAR!

KJ

Snatchyoursoreass Rex

Start out with a 400 m (45#) waiter's carry

(arm locked out at full extension with a 45# plate, break out the food running skills)

then 21-15-9 of:

calorie row

(95#) power snatches

double unders

and finish it off with 50 (20#) wall balls

Shoulders and forearms were shot when i got to the wall balls, took me 24:01 from start to finish.

Two for Tuesday

Started out with a 5x3 strict press sesh

(5 sets of 3, working up to your max for 3)

I did 65, 95, 115, 125, 130

failed on the 3rd rep at 130, so did 3 more at 115 for good measure

Then 10 min AMRAP:

10 toes to bar

10 (30") box jumps

I got 6 rounds + 6 TTB

Legs were shaking nice after this one.

Modified Annie=cardio overload

Run 1 mile
50-40-30-20-10 double unders and sit ups
Run 1 mile

Took me 22:49. The wind was really annoying and so was my damn shuffle! Almost smashed it lol but heard Eddie in the back of my head saying "don't do it".
Enjoy
KJ

Monday Morning Madness

8 Squat cleans (155#)

100 m farmer's carry (55# kettle bells)

8 Stone to shoulder (115# atlas stone)

100 m farmer's carry

8 Squat cleans

100 m farmer's carry

8 Stone to shoulder

100 m farmer's carry

8 Squat cleans

atlas stones suck, got matching forearm raspberries and a big ol' bruise on my right shoulder. took me 15:20 to finish this one.

Get it Posted

Kevin and I completed a workout earlier in the week. We started with a 4 mile run and then completed the following:

5 rounds / 5 exercises (1min of each)

- Ring Dips
- Warrior Situps (pull knees in and out)
- 25lb DB Curls on BOSU
- Shadow Boxing Resistance Belt

Get A Little Somethin for Friday

Doug, Phil, and I completed a quick warm up round of some KB swings, pushups, jumping jacks, etc. we then completed 4 rounds of the following:

30sec ON / 30sec OFF

- Ring Rows
- Planks or Superman Planks
- 30lb KB Clean Squats
- Pushups or BOSU Pushups or 1 Leg BOSU Pushups
- Leg Curls on Ab Ball or 1 Leg Version

This was a good one for Friday. To increase the difficulty, just add about 2 more rounds.

Coxsackie

50 Pullups

3 Rnds of:

10 Overhead walking lunges (each leg, so 20 per round) with a 53# kettle bell overhead (which is extremely awkward to carry)

20 Box Jumps (24")

50 Pullups

This is a good one, got it done in 17:20, but i was solo this morning. Might have been faster with someone else to compete with.

Modified Helen's Ass

Gary came out to join Phil and I for a quick workout. We did a warm up movement called something like a walk-out. You walk your hands out in front of you and complete a pushup, you then do a R/L yoga hand to the sky, followed by a R/L foot to hand leg stretch. Then walk your hands back to the standing position and complete a full air squat. We did 4 or 5 of those. We then decided on a modified Helen routine using what we have.

3 Rounds of the Following:

1 - 400m Run
21 - 30lb KB Swings
8 - Pullups (GS Wagon rocked sets of 12)

After the workout, Phil and I ran about 1.6 miles at a slow pace. As we get more equipment in the MB Garage Gym, we'll be able to tackle some of the other traditional crossfit workouts. (rower, wallballs, bumper plates, heavier KBs)....soon!

Chef's Chocolate Salty Balls

Warmed up with 5 rounds of:

7 wall ball

7 lunges

7 pvc pass throughs

7 pvc squat press

7 pvc good mornings

WOD:

1 mile run

21-15-9 of:

handstand pushups

ring dips

push ups

1 mile run

I was drenched when i finished this one!

A Monday AMRAP

Ran 2 miles with Phil. Then completed this 20min AMRAP:

10 - Ring Rows
30 - Crunches
5 - Pullups
10 - BOSU Pushups
30 - Ab Twists (8lb med ball) OR Ab Bicycles
15 - 125lb Straight Bar Shrugs

We got 8 rounds in approx 21 minutes.

Pain in the Arsehole Thursday

Met up with Doug and little Phil to get this warm up and AMRAP down.

Warm up: 2 rounds of the following (20sec ON / 20sec OFF)
- Ring Rows
- Squats
- Pushups
- 30lb KB Swings
- Jumping Jacks
- Bicycles

We completed 8 rounds of the following 20min AMRAP:
8 - 45lb Straight-bar Deadlifts
10 - Pushups
8 - 30lb KB Highpulls
8 - Pushups
8 - 25lb KB Swings
6 - Pushups
8 - 30lb Goblet Squats
4 - Pushups

After this exhausting circuit, Phil and I rocked a 2 mile run. The seconds mile was completed at a fast pace, finishing very strong on the last 800 meters. Beastmode!!!

12.4

12 Minute AMRAP:

150 Wallballs (20#) (a.k.a.: KAREN)

90 Doubleunders

30 Muscle Ups

Ahhhhhhhhhhh, yeaaaaa....no words really. If i see 1 muscle up i'll be happy.

Wednesday Workout

Started with a 2.5mile run with Phil. We completed the run at a pace of approx. 8:35 per mile. We then completed the following 5x5: 5 exercises 5 rounds

20 - 45lb Straight-bar Curls
20 - 8lb Med Ball Ab Twists
10 - Perfecto Pushups
20 - 30lb KB Highpulls
20 - Dips

We completed the five rounds in 20:08. This was a good upper body workout!

Squat McChestobar

Set your bar up with 155#

10 Front Squats (no rack, clean 'em)

20 Chesticles to Bar Pullups (herein after referred to as CTB's)

8 Front Squats

16 CTB's

6 Front Squats

12 CTB's

4 Front Squats

8 CTB's

2 Front Squats

4 CTB's

Banged this one out in 10:03 this morning. Good times. 12.4 posts tonight, see what they got for us next! Any more 18 minute AMRAPS and I quit.

Body weight 200 for Tuesday

Phil and I completed the following:

Warm up - 800m Run

30 - Prisoner Squats (15 additional at the end of each round)
30 - Pushups
10 - Jumps
10 - Ab Ball Leg Curls
10 - Ab Ball Pikes
20 - Stepups (10R / 10L)
5 - Pullups (5 additional at the end of each round)
30 - Forward Lunges (15R / 15L)
20 - Close Grip Pushups
15 - Ring Rows

We completed 2 rounds of this in 15:42 and then knocked out a nice 2mile run with a fast pace for the last 400m. This was a good all around workout with cardio and strength training.

Tuesday Ab Action

1st we built up to 1-rep max for thrusters

(stopped at 165# because my shoulders are still shot from saturday)

then completed the following:

5 rounds:

30 double unders

15 situps

15 good mornings (75#)

15 plank push ups

5x5 For Monday

Kevin, Doug, and I completed the following:

- 800m warm up jog

5 rounds of each movement (40sec work / 20sec rest)

- 2-handed Ring Rows
- 30lb KB Turkish Getup
- Double Unders
- 25lb DB Curls
- 25lb KB High Pulls

A Long One!

warmed up with a 1k row

wod:

50 kb swings (53#)

800 m run

18-15-12-9-6-3

75# power snatches & bar facing burpees

800 m run

50 kb swings (53#)

This will kick your @$$. Took me 28:03.

Jerk!

10 minutes, (5) 135# clean and jerks on the minute.

First 6 aren't bad, last 4 are turrrrrible!! (in my best Cleveland)

Finished it off with this little doosey if you have access to a rower:

4 minutes on / 4 minute rest

2 minutes on / 2 minute rest

1 minute on

Going for 2000 meters here, i was kinda gassed from the clean and jerks,

so i fell just shy at 1840 meters. Check out 12.3 on the games.crossfit page

if you haven't already, hittin that up tomorrow morning...not looking forward

to it.

BOSU Circuit

Was feeling lazy, but managed to complete the following before being dragged out to a work party for my wife:

Warm Up
- 2 minutes Jump Rope
- 20 Double Unders

3 Rounds
- 10 BOSU Pushups (stop in down position and touch the floor)
- 12 R/L 25lb DB Curls on BOSU
- 10 30lb KB Goblet Squats on BOSU
- 10 30lb KB High Pulls on BOSU
- 6 Pullups
- 20lb DB SuperSet: 10 Front Raises, 10 Lat Raises, 10 Bentover Flys

Cool Down
- 2 minutes Jump Rope
- 20 Double Unders

Monday Body Weight

Doug and I completed this quick Body Weight 5x5 after the following 2 Kettlebell warm up rounds:

R1
- 10 2-Hand KB Swings
- 10 Pushups
- 10 KB High Pulls
- 5 KB Press
- 5 KB Goblet Squats
- 5/5 1-Arm KB Row
- 15 Jumping Jacks
- 15 Bicycles

R2
- 4/4 1-Hand KB Swings
- 8 Pushups
- 4/4 1-Hand KB Cleans
- 4/4 Split Squats
- 4/4 1-Arm KB Row
- 15 Jumping Jacks
- 15 Bicycles

Complete 5 rounds of each:
- 5/5 Pistols (Ring Assisted)
- 5/5 1-Leg Pushups
- 5 Ab Ball Leg Curls (Bridge Position)
- 2 Ab Walkouts or 10 Vsits
- 5/5 1-Arm Ring Rows

Easy Day

Ran 2.25 miles at 7:55 pace. Then completed the following exercises:

- 40 Crunches
- 20 Double handed KB Swing 30lbs
- 2min Jump Rope
- 10 Pullups

Elsa also got in there with a 1.65 mile run and a simple circuit of 3 rounds:

- 20 Ab Ball Crunches
- 8 DB Tricep Kickbacks 8lb
- 10 Air Squats
- 10 Jumping Jacks

Fast for Friday

We wanted to get a bit more weight training in this week, so lil Phil and I completed the following after a quick warm up:

Round 1 (1min each exercise)
Round 2 (30sec each exercise)

- 25lb DB Alternating Curls
- 25lb DB Bentover Row
- 25lb DB Overhead Press
- 25lb DB Clean to Lunge R/L

Then finished with some med ball slams, jump rope, overhead tri extension 25lb, and 25lb hammer curls.

get after it!

Warmup: 2 rds
25 jumping jacks
20 arm circles forward + backward
15 Russian kb swings

Metcon: AMRAP 12 min
10 hang power clean 115/80lb
20 situps

I used 35 lb dumbells for cleans.
abs r sore today! yea!

Fun One with a Run

Lil Phil and I started off with a 2mile run at a moderate pace, picking it up at the end. We then went right into the following:

50-40-30-20-10

- Double Unders
- Situps

* We completed 10 pullups after each of the 5 rounds and ended with 30 1-legged pushups (15/R, 15/L). Completed it all in 18:15.

The New MB Gym!!!!

20 Minute Challenge

Warm up with R1(20sec on 20sec off) R2 (20sec on) of the following:
- KB swings
- Pushups / R2 Burpees
- KB high pulls / R2 Snatches
- Goblet squat
- KB Press / R2 Mtn Climbers
- Jumping jacks
- Bicycles

Then complete the follow 20min AMRAP. Doug and I got 9 and were beatstreet:

- 5 Burpees
- Snatches 5/5
- 15 Mtn Climbers
- 20 KB Swings

We use the 20 and 30lb KBs at my place. We swapped every few rounds.

Not Fun After Skiing

Warm up with 5 rounds of:

5 pushups

5 pullups

5 situps

5 med ball slams

WOD is 10 Rounds of:

20 Air Squats

15 Pushups

10 Box Jumps (24")

Kicker: Squats have to be unbroken, and chest must hit the ground on your pushups...if you break, or chest doesn't come all the way down....3 burpees!! (The penalty far outweighs the crime) Pushups do not have to be unbroken. This is a good one.

We finished with death by toes to bar, if you're feeling crazy.

Fun one

Ok this is a modified workout that we have all seen before.
50-40-30-20-10
Sit up and double unders
Add 10 pull ups in between each set

Good luck this hurt a little.

KJ

KJs Creation

Ran 2miles @ 8:10 pace, them completed 2 rounds of the following. The first round is 1min intervals with 10sec rest in between, second round is 30sec intervals with 10sec in between:
- 45lb bar curls
- 45lb bar bent over rows
- 45lb bar overhead press
- 45lb bar clean to lunge R/L

Complete each round without letting go of the bar. I took about a minute and 30 rest in between R1 and R2. This was quick but burned me out fast.

Saturday Sickness

Completed a crazy full body circuit developed by Kevin. Took us approx 26:30 to complete the following:

10,9,8,7,6,5,4,3,2,1
- Burpees to Pullups
- Toes to Rings
- 45lb Thrusters
20 Double Unders

We started at 10 reps for each of the three movements and then decremented by one rep each round down to 1. We completed 20 double unders every round totaling 200. This was a high cardio challenging workout!!

Thursday Wieghtlessness

We knocked out the Body Weight 300 tonight. This circuit was suggested by Doug and was the first 4 person session at the new MB Garage Gym (Phil x 2, Doug, and myself). We each started a different point in the circuit to stagger our progress.

25 - vSits or Bicycle Abs
50 - BW Squats (open choice)
25 - Pushups
25 - Speed-skaters Alt.
50 - Full Situps
25 - Ring Rows
50 - Walking Lunges
25 - Dive Bomb Pushups
25 - Pullups or Jump Pullups

After completing this, Lil Phil and I ran a 2mile loop to the Coast Guard Station and back with approx. 6 sprints throughout, ending with an extended sprint.
Roughness!!!

Aloha!

Mahalo for the invite Ed! great BOX you have over there!! 2 hrs of surfing yesterday- I was shot by round 3 :)

Wednesday wod

Really wasn't feelin it after a long workday and commute. Completed some random movements after dinner (65lb straight bar curls, med ball slams, pullups). I then talked to Phil & Phil Sciortino and decided to man up and knock out a workout. We completed 5 rounds of the following:

10 - Burpees
10 - Sumo Squats (Sciortinos did Split Lunges)
20 - Double Unders
5 - 20meter Shuttle Runs

Ended with some sub-par stretching.

Terrible Tuesday

Started off this morning with a fast paced 800m jog, moving right into about 25 jumping jacks. I then completed the following 2 warm up rounds followed by a body weight 5 rounds x 5 reps each workout.

** The 1/2 block loop was swapped out for 60sec elliptical sprints

2 - For - Tuesday

Part 1

5 rounds:

30 second max pull ups

1 minute rest

blasted out 69 (giggity)

______________________

Part 2

15 minute AMRAP:

10 wallball

10 toes to bar

10 box jumps

did 7 rounds + 4 TTB

40 Ounces to Freedom

40 Hanging Power Cleans (95#)

40 Toes to Bars

40 Thrusters (95$)

40 Pullups

Took me 16 minutes.

"ANNIE"

50 - 40 - 30 - 20 - 10

Double Unders

Sit-ups

I finished this one in 7:08, record for CFS is 5:35 (and it was a broad).

We do anchored situps for this one (throw your feet under a couple

dumbells so you can burn trough those fockers).

Busted out a 500m row for time after this one (got 1:36) followed by max L-sits....i can only get 10 seconds.

"ELIZABETH"

21 - 15 - 9

135# SQUAT CLEANS

RING DIPPERS

I finished this one in 12:48, the best time was around 7:50.

Ring dips are the worst.

Custom 15 min AMRAP

Busted this little circuit out. Got 4 rounds in 16 min:

10 - BOSU pushups (1 leg up) 5n5
10 - 25lb DB clean and presses
10 - pullups (no kip) knocked down to 8 after round 2
20 - 8lb med ball ab twists 10n10
10 - double unders

After finishing, completed the following random movements:
24 - 25lb DB alt. curls 12n12
65 - 8lb med ball 2 handed slams
2min jump rope, alternating steps

Get your snatch on

10 Minutes

1 power snatch (115#) and 1 toe to bar;

2 power snatch and 2 toes to bar;

3 power snatch and 3 toes to bar; and so on.

(continue non-stop until 10 minutes is up)

I got through 8 rounds and 1 snatch.

Shoulder Assassination

4 Rounds:

400m run

10 wall climbs

My first time at the wall climbs,

if you haven't seen these youtube

has them all over the place. Great

shoulder workout. Enjoy.

Grabbed a maple valley WOD

Warmed up with 1 mile on the treadmill

Row 500meters
50 Double Unders or 250 Singles
50 Pushups
50 Deadlifts (2-50lb dumbbells)
50 Box Jumps, 20"
50 Squats
50 Lunges
Row 500meters

MONDAY

15 minute AMRAP

10 Squat Cleans (135#)

20 Kettlebell Swings (53#)

Got 4 rounds & 4 squat cleans.

Weakski McGeezacks

22min L2/L4 elliptical @ 25% incline (2.5miles). Then completed the following:
- 10 pullups
- 10 30kg goblet sq
- 10 reverse benchpress w/rings
- 10 25lbs R/L DB curls
- Repeat again with 8 reps for each

Double Under Practice

100 unbroken double unders

Every time you break, do 15 air squats.

This will make you angry! It involved a

lot of yelling.

Little back & squat action

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

Front squats (no rack, clean it up there)

Chest-to-bar pull ups

I used 135#, can't remember my time.

good full body wod

5 Rounds:

9 dead lifts

10 snatches

3 overhead squats

I used 95#, and got it done just under 12 minutes.

Modified Freezing FRAN

Kev and I completed a modified FRAN in the fa-reezing cold this morning. We did thrusters, pushups, pullups (21-15-9) in about 11min.

Quick conditioning row circuit

This is done with another person.

Row 500 meters but call out each 250 meter click.
First 250 meters your teammate rows you do as many 24'' box jumps as possible. The other 250 meters you do as many two handed kettlebell swings as possible using a 35lb bell.

Repeat for 4 rounds

100s workout for time: JC apt status

-100 pushups
-100 squats
-100 crunches
-100 pulls ups (alternating grips)

18:00 minutes

Finished with 20 sumo squat to high pulls with 35lb kettle bell

I was swollen by the 30th pullup...need to start doing more pullups for sure but hard to Kip on the doorway bar!

Coast Guard Station

Completed the 2.1mile run with approx 10 fartleks throughout. The overall pace was 7:34 per mile. Ended with some stretching for about 5min.

"KELLY"

5 Rounds:

400m run

(30) 24" box jumps

(30) 20# wall balls

As with all benchmark wods, this is quite brutal.

Early Morning Run

Started at Cuesta Ridge then completed Rocky Point, and back via Cuesta Ridge. Kate S. and I finished approx 6 miles in Hartshorne Woods in about 54 min. Great day for running!!!

Super quick Apt workout-kettlebell

20-35lb American kettle bell swings
50-10lb weighted squats
50-sit ups
15-35lb kettle bell sumo to high pulls
10-35lb snatch,squat, press (do left and right arms)
50-situps
50-10lb weighted squats


I am actually really sore today. Mostly my legs. This took probably about 10 mins or so.

Crossfit conditioning with Russ

12 AMRAP
-5 push press with 110lb straight bar
-10 push ups
-15 double unders

I think I taste blood in my lungs lol. We completed 9 rounds.
Good luck to you.