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Old 10-28-2009, 05:30 PM   #41
Brian Negrotto
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Re: Grotts' Crossfit

Forgot to add this stuff to todays...

10/28/2009
100 Burpee Challenge: 3 (missed yesterdays) + 4
Post-WOD: I did 2 rounds of "Fran" just for the hell of it today since I missed it, doing it with jumping muscle-ups. I also did some skill work with my muscle-ups.
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Old 10-29-2009, 04:15 PM   #42
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Re: Grotts' Crossfit

10/29/2009
WOD: "Annie"
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups
(11:48; as rx'd)
Post-WOD: 10 minute cool down run
100 Burpee Challenge: 5
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Old 10-30-2009, 06:15 PM   #43
Brian Negrotto
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Re: Grotts' Crossfit

10/30/2009
Rest Day
100 Burpee Challenge
: 6

I've decided that I need to give myself goals, something to shoot for. This is what I've come up with so far. Anyone who stumbles across this, and has some good ideas for challenging goals, please, suggest them. This is what I have so far....
Goals:
-Less than 10% body fat by March 3, 2010
-Complete Kalsu as rxd by September 3, 2010
-Complete a sub 40 minute Murph as rxd by March 3, 2010
-300+ on APFT by January 5, 2010
-1000+ CFT by September 3, 2010
-500+ Tabata Something Else by March 3, 2010
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Old 10-31-2009, 03:36 PM   #44
Brian Negrotto
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Re: Grotts' Crossfit

10/31/2009
WOD: For time:
25 Squats
25 Push-ups
25 Pull-ups
25 Sit-ups
50 Squats
50 Push-ups
50 Pull-ups
50 Sit-ups
75 Squats
75 Push-ups
75 Pull-ups
75 Sit-ups
(34:29; as rxd)
100 Burpee Challenge: 7
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Old 11-01-2009, 03:37 PM   #45
Brian Negrotto
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Re: Grotts' Crossfit

11/1/2009
WU: 800 meter jog
WOD: Four rounds, each for time of:
800 meter run
Rest as needed between efforts.
(3:00, 3:02, 3:08, 3:11; as rx'd. Rest 3:30-5:00)
100 Burpee Challenge: 8
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Old 11-01-2009, 08:48 PM   #46
Bryan Peterson
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Re: Grotts' Crossfit

Great times man. My fastest was a 3:08.
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Old 11-02-2009, 04:24 PM   #47
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Re: Grotts' Crossfit

11/2/2009
WU: CFWU x3
WOD: Five rounds for time of:
95 pound Snatch, 3 reps
95 pound Overhead squat, 15 reps
Run 400 meters
(22:43; as rxd. Need to work on both snatches and o.h. squats. Have trouble getting into a good deep squatted position)
100 Burpee Challenge: 9
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Old 11-03-2009, 04:55 PM   #48
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Re: Grotts' Crossfit

11/3/2009
Rest Day
100 Burpee Challenge: 10
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Old 11-04-2009, 05:07 PM   #49
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Re: Grotts' Crossfit

Quote:
Originally Posted by Brian Negrotto View Post
10/13/2009
CFWU x3 (only did squats on last set)
"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
(BS:335#x3/ SP:145#/ DL:405# = 885 pts)
Felt really good today, lifts went well. All PR!!!
Quote:
Originally Posted by Brian Negrotto View Post
9/5/2009
"Karen"
For time: 150 Wallball shots, 20 pound ball
(12:44; as rxd)
11/4/2009
WU: CFWU x1 and lighter 3-5 light sets of each of BS, SP, and DL
WOD: "CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
(BS: 355# pr / SP:145#/ DL:445# pr = 945 pts)
(Attempted and failed shoulder presses @ 150# and 155#)
"Karen"For time: 150 Wallball shots, 20 pound ball
(9:01; as rxd)
100 Burpee Challenge: 11
Did Karen for the hell of it.
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Old 11-05-2009, 05:24 PM   #50
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Re: Grotts' Crossfit

11/5/2009
WU: Jumped rope and did burpees
WOD: With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
(completed 12 rounds as rx'd)
Skill Work: Worked on muscle-ups from on knees.
100 Burpee Challenge: 12
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