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Old 12-23-2009, 06:15 PM   #101
Brian Negrotto
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Re: Grotts' Crossfit

12/23/2009
WOD: "Murph"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
(50:41; as rx'd with body armor)
100 Burpee Challenge: 60
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Old 12-24-2009, 06:13 PM   #102
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Re: Grotts' Crossfit

12/24/2009
WOD: Bear Complex
This is one rep:
1. Power Clean
2. Front Squat
3. Push-Press
4. Back Squat
5. Push-Press
Do that seven times for one round.
Do 5 rounds total working up to your max.
Don't put the bar down until the round is over. Once you've finished your seven rotations then you can rest, puke etc. and then go ahead and add a little weight and go at it again.
(67, 95, 95, 95, 106; will go heavier next time)
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Old 12-25-2009, 09:59 AM   #103
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Re: Grotts' Crossfit

12/25/2009
100 Burpee Challenge: (61 + 62)
Note to self: Don't skip anymore days!!!
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Old 12-27-2009, 07:11 AM   #104
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Re: Grotts' Crossfit

12/26/2009
100 Burpee Challenge: 63
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My log Brian "GROTTS" Negrotto Jr. M/32/69"/200#
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Old 12-27-2009, 09:49 PM   #105
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Re: Grotts' Crossfit

12/27/2009
WU: 50 DU and 1 mile jog
WOD: 15 Minutes max rounds of:
5 One arm barbell snatch 65 lbs. Each side
10 body rows feet elevated to about ring level
10 Dips
10 Burpees with a pushup and overhead clapping jump
(3 rounds + 5&5 snatches, 10 rows, and 10 ring dips)
100 Burpee Challenge: 64
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Old 12-28-2009, 03:15 PM   #106
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Re: Grotts' Crossfit

12/28/2009
100 Burpee Challenge: 65
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Old 12-29-2009, 03:09 PM   #107
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Re: Grotts' Crossfit

12/29/2009
WOD: Quatro Complex from SealFit.com
Warm Up: 21-15-9 Wall Ball, Push-ups, Sit-ups
Strength: Work to 3RM Dead Lift
(385#)
Stamina: 6 rounds, not timed: 2 x DL at 3RM, 10 x Burpee-pull-ups, 20 x double unders
(Felt solid; dropped weight to 363# after round 2, form was suffering)
Work Capacity: Quatro Complex:
Notes: Quatro Complex (new): 4 reps each of: Power Clean, Front Squat, Push-Press, Front-Racked Step ups. Do not set bar down. Total reps is 16 (each step up counts as 1 rep, alternate legs and use 18 or 24in box).
2 rounds for time:
2 x Quatro Complex (95 - 105#), 1 x run 400 Meters
(9:14; scaled it from original to as it reads above)
100 Burpee Challenge: 66
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Old 12-31-2009, 03:18 PM   #108
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Re: Grotts' Crossfit

12/30/2009
100 Burpee Challenge: 67


Quote:
Originally Posted by Brian Negrotto View Post
11/16/2009
WOD: "Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
(20:42; as rx’d)
12/31/2009
WU: 1 mile run
WOD: "Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
(25:31; as rx'd, did pull-ups on rotating bar)
100 Burpee Challenge: 68
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My log Brian "GROTTS" Negrotto Jr. M/32/69"/200#
"If you are going through hell, keep going." ~Sir Winston Churchill

Last edited by Brian Negrotto; 12-31-2009 at 03:20 PM.. Reason: addition
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Old 01-01-2010, 01:54 PM   #109
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Re: Grotts' Crossfit

1/1/2010
5k hill run
(24:21; in VFF)
100 Burpee Challenge: 69
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Old 01-02-2010, 02:38 PM   #110
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Re: Grotts' Crossfit

1/2/2010
WU: 3/4 mile jog
WOD: 3 x 3/4 mile uphill run, Driskill Mountain
(6:05, 6:15, 6:12)
100 Burpee Challenge: 70
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