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12/11/09

WARMUP:
25 KB swings (53 lb.)
20 pushups
25 squats
10 pullups

STRENGTH:
Stationary Press 120x3, 130x2, 135x2, 140x1, 145x1, 150x1, 155x1 [B](PR!)[/B]

WOD:
Run 1000 meters
50 pullups (assisted)
50 squats
50 pushups (clean)
50 KB Swings (53 lb.)
Run 1000 meters
26:28

(Maybe I PR'ed press today because I had a major cheat for lunch; my boy Steve-o needed the comfort food of Five Guys Burgers and Fries after his "Stillers" got beaten by the "Brahhhhns" last night. I only had half the bun and no cheese, but man, I had a mess of them fries!) :shrug:

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CFC WU
weighted pullups
15#
40#
60#
75#

WOD
5 rounds
20 KB swings @55#
20 DU (for me it was a combo of five DU and 45 singles)
14:59
m/55/178#/5'10"

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lots of physical therapy this week. Doing the recommended exercises as part of the usual warm up has kinda shortened the work outs. Took Tuesday's 5K run and planned to do a 5K row: 2 X 2500m w. 1-2 minutes rest between ea interval. Got one of the intervals done before I ran out of time. This one was 11:43. Not the fastest ever.

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Thurs,
Front squat 2-2-2 85, 95, 105lb

5 rounds
20 situps
15 KB swings 55#
10 KNE

15:04

Today is second round of 8 week challenge at out box. Games format. 3 events.

Event 1:

-Max effort load: "floor to locked out overhead"....(15 minute time cap)

-Load must reach full lockout, and lifter must be in control of the load during the lockout!

5 minutes rest, then.....

Event 2:

Complete 10 rounds of "Cindy" as quickly as possible....(15 minute time cap)

-1 Round of "Cindy" is:

-5 Pullups
-10 Pushups
-15 Squats

-This event will be time based.

5 minutes Rest, then......

Event 3:

-1000m Row

-This event will be time based

Last result #175, 9:15, 3:55

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Here we go

Floor to overhead from 175 to 185
Cindy, from 9:15 to 8:39
1000m row from 3:55 to 3:46

Now I'm out to shovel some snow!

Jeff

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CFC WU

15 35# Dumbell hang snatch right arm
15 35# Dumbell hang snatch left arm
5 Burpees
10 35# 0f the above ea arm
10 Burpees
5 35# ea arm
15 Burpees
7:46
post WOD 15: row 3421M Damper @ 8

m/55/178/5'10" CrossfitChesterton

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Team training 12/10 workout too long to post here.

12/11 Rest day

Today a workout suggested by one of our friends, mr. Colby...:evilsmile

Respirator on full workout

800 meters stairmaster level 11
50 jumping jacks
200 single unders
30 squats

For time:

100 pull ups
100 bench presses #135
100 sit ups w/#25 plate
100 squats #135

32:47

Pretty sick workout, although I'm getting very comfortable with the respirator.

[B]Eileen:[/B] If you're still here, welcome to the group! Post some workouts!

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[B]12.11.2009-Friday[/B]

Warmup: Row 500, usual.
[B]WOD[/B] Complete the following movements and rep scheme for time:
21-18-15-12-9-6-3
push press - 95# (65#)
hang cleans - 95# (65#)

[I]Scaled up to 75#[/I]
16:50

[B]BONUS WOD[/B]
100 Burpees
9:00




[B]12.12.2009-Saturday[/B]

Warmup: Burpees, Situps, Squats, Back Ext., couple pullups
[B]WOD [/B]5 rounds for time of:
30 squats
15 ghd sit-ups
30 double unders
16:57 [I]DUs getting better, 17 in a row to start. Tougher further along... hopefully faster next time.[/I]

What happened to the [B]Dianes??[/B] Hope all is well - I miss reading their workouts!!!:)

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12/12/09

REST


12/13/09

WARMUP:
25 KB swings (53 lb)
30 squats
20 pushups
10 pullups

STRENGTH:
Bench Press 5x5 135, 185, 195, 200, 200 (failed on 3)

WOD:

Tabata/6 rounds each:
body rows
sit-ups
overhead press (45 lb bar only)
sumo deadlift high pulls (53 lb k-bell)
overhead squat (25 lb. bar only)

[B]Deb—[/B] that 12/11 workout looks tough!! And what's with this 100 Burpee "Bonus WOD"?! That's crazy talk!! :)

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Little cardio...

10 rounds

200 meters stairmaster level 11
100 single unders
1+ minute on heavy bag, all out

32:40

Fun!