081231 Bodyweight Fran

Bodyweight Fran
For Time:
21-15-9 reps of
Pullups
Burpees

4:53 as rx'd

081230 Deadlift 3x3

Deadlift
3-3-3
Rest
Complete as many rounds as possible in 10 minutes of:
10 Overhead squat, 95 lbs
5 Handstand push-ups

DL: 335, 355, 365 (F)

2 rounds as rx'd
+9 OHS

Really need to work on form. Started off with only 2 reps and then ditching because my form was all screwy, then did a set of 7 that felt great. I was all over the place. Need to work with lower weight and get my hand placement right. Overall, worst performance ever.

081227

150 Burpees for time

14:26

081226 "JT"

“JT”

21-15-9 Handstand push-ups, Ring dips, Push-ups

11:00

2nd and 3rd sets of handstand pushups w/ knees on box (ping-pong table)all dips on box, w/ elevated feet

081223 Back Squat and Elizabeth

Back squat
3-3-3


BS: 245, 265, 285 (F)

“Elizabeth”
21-15-9 reps of:
135 lbs Clean
Ring dips

Elizabeth - 15:35

Compare to 081121 and 080923

Peanut brittle is not good Crossfit fuel.

081222 "Nate"

“Nate”

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2 Pood Kettlebell swings

7 rounds as rx'd

First time doing more than 2 muscle-ups in a day. Was really tempted to grab an ab mat for the handstand pushups towards the end.

081220

Clean and Jerk
1-1-1-1-1-1-1

155-160-165-170-175(F)-175(F)-175(F)

Super sore from Deadlift 081217 and lunges 081219, making cleans real tough.


Compare to push jerk 081202

Made a couple attempts on muscle-ups during the warmup. Total no-go. Complete failure. Previously, I've been able to do 1-2 muscle-ups in a warmup.

081219

For Time:
400 meter Walking lunge

10:15

Also did hand-stand pushups for the warmup. 1 in the first minute, 2 in the second, and so on..
9 rounds plus 8 in round ten. done with 1 abmat under my head, b/c it's softer than the floor.

081217

Deadlift: 3-3-3

295 - 345 - 295

For time:
25 Sit-ups
25 Double-unders
25 Sit-ups
Walking Lunge, 25 Steps
25 Sit-ups
25 Burpees
25 Sit-ups

5:18

081216 "Angie"

“Angie”
For Time (Complete all reps of each exercise before moving to the next)
100 Pull-ups
100 Push-ups
100 Sit-up
100 Squats

22:46 as rx'd

081215

Five rounds for time of:
50lb dumbbell, walking lunge, 10 alternating steps
50lb dumbbell, swing, 15 reps

10:22 as rx'd

081210 Grace

“Grace”
For time:
30 reps, 135 lbs Clean and Jerk

Total: 9:05

Compare to 081107

081209 "Cindy" end of "feats of strength" month

“Cindy”
As many rounds as possible in 20 min of:
5 Pullups
10 Pushups
15 Squats

Total: 16 as rx'd

Compare to 081104 080819

081205 "Annie" end of "feats of strength" month

“Annie”
For Time:50-40-30-20-10 reps
Double Unders
Situps

9:00

081208 CFT - end of "Feats of Strength Month" at PCF

“Crossfit Total”
1 RM Deadlift
1 RM Shoulder Press
1 RM Squat

BS: 225 - 275 - 300 (PR)
SP: 125 - 155 (PR) - 160 (F)
DL: 325 - 375 (F) - 360 (PR)

CFT: 815

Compare to 081103 and 081008

081203 Jackie

“Jackie”
For time:
1000m Row
50 Thruster, 45 lbs
30 Pull Ups


8:23 as rx'd

081202

Press 2-2-2
Push Press 3-3-3
Push Jerk 3-3-3

SP: 115, 125, 135
PP: 135, 145, 155
PJ: 135, 145, 155

081201 Back Squat 5-5-5-5-5

BS: 205, 225, 250, 260 (PR), 245 (F)

Compare to 081117 and 081112

081125

Deadlift
5-5-5
Rest
Complete as many rounds as possible 10 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Push Jerks, 10 reps

DL: 225, 265, 300

3 Rounds +3 Hang Power Cleans

081124 Overhead Squat - Mini Tabata Something Else

Overhead Squat
3-3-3-3-3
Post loads to comments.
Rest
mini-”Tabata Something Else”
Complete 20 intervals of 20 seconds of work followed by ten seconds of rest where the first 5 intervals are pull-ups, the second 5 are push-ups, the third 5 intervals are sit-ups, and finally, the last 5 intervals are squats. There is no rest between exercises.
Post total reps from all 20 intervals to comments.

OHS: 75, 95, 115, 125(F), 125 - Compare to 080929

Mini Tabata Something Else: 228 as rx’d.

081121 "Elizabeth"

“Elizabeth”
21-15-9
Clean 135 pounds
Ring dips

15:24 as Rx’d

081119

1-2-3 . . . 9-10-9 . . . 3-2-1
1X Pullups
2X Pushups & Situps

25:07

081118

Press
1-1-1
Push Press
3-3-3
Push Jerk
5-5-5

SP = 125 - 150 - 155(F)
PP = 135 - 150 - 155
PJ = 115 - 135 - 140

Compare to 081018

081117

Squat
5-5-5

Rest

3 rounds for time
7 Handstand Pushups
7 Thrusters, 105 lbs
7 Hang Power Cleans, 105 lbs

225 - 245 - 245 (3 - Fail) - Compare to 081112

13:32 as rx’d.

081115 climbing - outdoors

081114 indoor climbing

working on 5.8s

081113 "Filthy Fifty"

“Filthy Fifty”

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

27:30ish as RX’d

however, on about 5 of the burpees, i forgot to do the “jump and clap” part. i may or may not have been suffering from a brain aneurysm at the time.

081112 back squat 5-5-5, scaled "michael"

Squat 5-5-5

Rest

Scaled “Michael”
For time:
3 rounds of
400m run
25 situps
25 back extensions

BS Total: 195 - 205 - 225

Scaled "Michael" - 10:56 (subbed 500m row for 400m run)

081111

For Time:
5 Rounds
15xDeadlift 225lbs
15xBox Jump

13:54 as RX'd

081110

Squat Clean
3-2-2-2-1-1-1-1
135 [3] - 145 [2] - 150 [2] - 155 [2] - 165 [1] - 170 (PR) [1] - --- - ---

Rest (two separate workouts)

Run 400m
20 Ring Dips
Run 400m
40 Push-ups
Run 400m
60 Push-press (45lbs)

Total: 11:02 as RX'd

081107 - 2 WODs - Grace - Fractured Helen

"Grace"

For Time:
30 reps, 135 lbs Power Clean and Jerk.

Total: 9:15


"Fractured Helen"
4 Rounds
400m Run
21 KB Swings (1.5 pood)
12 Pull-ups
Rest 2 minutes between rounds

2:41 (1.5 pood) - 3:35 (1.5 pood) - 3:20 (1 pood) - 3:21 (1 pood)
Total w/o rests: 12:57
Total w/ rests: 18:57

081106

Squat 3-3-3-3-3

Weighted Dips 5-5-5-5-5

Squats: 225-225-235-235-235
Dips: 15lbs, 20lbs, 20lbs-F, 15lbs, 15lbsF

081104 Cindy

“Cindy”
As many rounds as possible in 20 min of:
5 Pullups
10 Pushups
15 Squats

14 as RX'd

+3 pushups

Was slowed down the most by push-ups. Neither pull-ups or squats were an issue.

081103 CFT - Beginning of "Feats of Strength Month" at PCF

1 RM Deadlift
1 RM Press
1 RM Squat

BS - 270
SP - 145
DL - 350

CFT: 765

Compare to 081008

081031 "Full Court Press"

“Full Court Press”
5 rounds for time:
25 Sotz Presses, 45 lbs
15 situp
10 One legged dumbbell deadlifts, 35 lbs


subbed 35lb bar for 45.

Total: 12:14

2 muscle ups before WOD

081030 "Nasty Girls"

3 Rounds:
50 Squats
7 Muscle Ups(Jump to supports or use the assistance bands for the MU or keep your feet on the ground and pull through the MU using your feet for assistance.)
10 Hang Power Cleans (M: 135#, W: 95#)

subbed 15 pull ups and 15 ring dips (blue band) for muscle ups
95lbs hang power cleans

12:44

in the future, no more bands for me on the ring dips.

I tried doing muscle ups the last three times I've been in. Today, I actually completed one before the WOD.

081029

Front squats
3-3-3-3-3-3

135 - 155 - 175 - 185 - 200 - 210 (PR)

081027 Power (Squat) Clean - climbing

Power (Squat) Clean
1-1-1-1-1-1-1

95 - 115 - 135 - 145 - 155 - 160 (PR) - 155

Climbing - indoors - completed two 5.7's. 5.6's don't seem to be too much of a problem anymore.

081025 WOD and climbing

21 Deadlift, body weight
500 meter row
15 Deadlift, body weight
500 meter row
9 Deadlift, body weight

As RX'd (170lbs)
Time: 6:29

Climbed indoors a few hours after WOD.

081022 xfit and indoor climbing

Deadlift
5-5-5-5-5
135 - 185 - 235 - 255 - 235

081021

For time:
5 Rounds
Run 400m
20 Burpees

19:22

081020

With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute… continuing as long as you are able.

95lbs
Total: 8 - plus 4 reps.

081018 xfit and climbing

Shoulder Press
1-1-1-1-1
Push Press
3-3-3-3-3
Push Jerk
5-5-5-5-5

SP 125-132.5-137.5 F - 137.5 F
PP 127.5 - 130 - 132.5 - 137.5 - 140
PJ 135 - 115 - 115 - 105 - ---

Climbed indoors a few hours after the WOD.

081017

With a continuously running clock 5 rounds 6 minutes each which the first minute is max wallballs, the second minute is max pushups, and in the remaining four minutes you must run 400m. Any time left in the 6 minutes after the run is completed may be used as rest.

20lb ball

Total 224

081015 Back Squat

Back Squat
1-1-1-1-1-1-1

245-255-265-275-280 F-265-265 F

New PR

081014

Three rounds for time:
Thrusters, 15 reps (115lbs first two sets, ,95 the third)
21 L-pullups (5 L-pullups, then kipping pull-ups, 10 secs L-sit)
22:33

081013 - Climbing

Indoors

081012 Climbing

Indoors

081011 - Climbing

Delaware Water Gap - Mt. Minsi:
Cat Wall - Pussytoes - 5.5.G
Teardrop Buttress - Tears are Falling - 5.5 PG

081009

AMRAP = As Many Reps As Possible
3 Rounds
1 min Row (calories)
1 min Slamball (10lbs first two rounds, 15lbs the third round)
1 min Pushups
1 min Situp
1 min Squat
1 min Rest

134-126-126

Total: 386

081008 CFT

“Crossfit Total”
1 RM Deadlift
1 RM Press
1 RM Squat

BS 265 - Shoulder Press135 - DL335

Total: 735

081007

For Time:
5 x 400m
Rest 1 minute between each run

Total: 11:42

081006 Barbara

5 rounds for time, rest 3 minutes between each round:

20 Pullups
30 Pushups
40 Situps
50 Squats

Approximate times:
4:30 (as rx'd)
5:20 (as rx'd)
9:30 (as rx'd)
9:50 (a few jumping pullups, knees on the pushups, and a big fat 'F' mid-way through the squats)
NO ROUND 5

Total: Crap

Notes: HYDRATE throughout the day and stop smoking.

081001

No Xfit today.

One minute sit-ups: 49
3000m Row: 12:42

080930

20 Minutes

15 Push-ups (had to go to knees for a lot of them)
12 Ring Dips (rubber band for most of them)
9 Push-press (95 pounds)

Total: 4 1/3

080929 Overhead Squat

OHS 3-3-3-3-3-3

55-75-85-95(F)-75-75

080926

Max row meters in 20 minutes - with partner, Lauren.
Run 400mRow 500m
4338m

Took a LONG time to recover today - 15 minutes light headed. Don't believe I cooled down properly. I pretty much just stopped. Blood pooling, I believe.

080925

40-30-20-10-5
Pull-ups
Situps

19:16? I really think it might have been 16:19. Should be taking a pen and paper to WODs.

No weight on my feet for the SU.
Not much skin left on my hands for the Pull-Ups.

Pretty happy that I actually came close to doing a WOD as RX'd. Next time, 50-40-30-20-10 for sure.

080924

10-10-10-10-10 Front Squat

65-85-115-135-155


Pre-warmup warmup: light jog, max sit-ups, max push-ups, 3x10 inverted sit-ups, followed by a light jog.

080923 "Elizabeth"

21-15-9 reps, for time
Power Clean 75 lbs (definitely more weight next time)
Ring Dips (4 then rubber band - all band at 15 - 4 again then band)

6:59

I think I kind of cheated myself on the dips. Not really having much practice on them, I didn't realize that I could really have done more. Next time, goal is entire first set without assist.

080919 Death by pullups

1 pullup the first minute, 2 the second minute, 3 the 3rd, and and so on…. See how far up the ladder you can go.

10 +5

080917

Deadlift 5-5-5-5-5

135-155-155-155-175

080911 “Fight Gone Bad”

Foundations 8
3 rounds

Box Jump
Row
Wall Ball - 12 lbs
SDHP- 40 lbs
Push Press - 45 lbs

Total: 225

Warm up: 3 rds
10 pull ups - finally, all without rubber-band
10 dips - still, all with rubber-band, but at least i'm not shaking anymore
10 over unders
10 squats

080908

Foundations 7
“Fran”
21-15-9
Thrusters, 50 lbs
Pullups (Started using a blue band on #9 in 15)

7:47

080829

Foundations 5

15 Minutes

15 Medicine Ball throws - wall throws?
15 Sit-ups
15 Sumo DL HP

5 Rounds

080828

Foundations 4
21-15-9
Deadlift - 115
Push Jerk - 35

4:30ish

080827 - Puppy, or is it Puppies?

4 Rounds
Run 400m
1 pood kettlebell swing, 20 reps (down to 25 pounds after 1st set)
20 pullups (rubberbands after first 10)
23:19

080826

Foundations 3

Max rounds: 10 OHS, 10 Push Press, 10 KB Swings - 15 minutes.
PVC - 35 - 25

9+

080824 - 400m swim - untimed

I am not a swimmer.

080823 5k - 30 min

080821 - ow, my wrists

Foundations 2
21-15-9
Front Squat
Dumbbell Shoulder Press

13:19

Started at 95 and 35. Before the end of the first round I was down to 45 and 15. Had problems with my wrists - lack of flexibility.

080819 1st WOD ever/I Can't Feel My Face

Foundations 1

Cindy - 15 minutes
5 pull-ups
10 push-ups
15 squats

7 Rounds