Sean's Workout Log

[Sean Kufel]

CFWU x2
Muscle-up practice

7 Rounds for time:

10 Sumo deadlift high-pulls, 95 lb.
10 Ring dips

6:17(!!)(PR)

Compare to 3/13/08 - 12:43

Wow. Better than halved my time. Holy cripes!

150 Seconds handstand holds
(2150/3000)
4x5 45-lb. snatch

[Sean Kufel]

CrossFit Cleveland WOD

W/U: 5-5-5-5-5 w/5 sec. rest between
Push-ups
Squats
Sit-ups
x2

"Helen"

3 Rounds for time:

400m Run
12 Pull-ups
21 KB Swings, 55 lb.

10:16 (PR)

135 lb. Clean x10
135 lb. C & J x10

200 Seconds handstand holds
(2350/3000)

[Sean Kufel]

CrossFit Cleveland WOD

W/U: 1000m Row
5-5-5-5-5 Push-ups
800m Run

5 Rounds for time:

7 Split jerk, 135 lbs.
7 Burpees
7 Pull-ups

9:27

150 Seconds handstand holds
(2500/3000)

[Sean Kufel]

W/U: 400m Run

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

135-135-185-205-225-225-225-225

7 Muscle-ups, between sets

[Sean Kufel]

Weekend Update.

[Saturday, 8/23/08]

W/U: 50 Wallball shots

CrossFit Cleveland WOD:

400m Run
21 Burpee Pull-ups
400m Run
15 Burpee Pull-ups
400m Run
9 Burpee Pull-ups
400m Run
6 Tire Flips

18:10

200 Seconds handstand holds (2700/3000)
7 Muscle-ups

[Sunday, 8/24/08]

W/U: 5 Pull-ups/10 KTEs/15 Walking Lunges (x3)

Main Site WOD (Saturday)

800m Run
21 Standing Press, 95 lb.
800m Run
21 Push Press, 95 lb.
800m Run
21 Push Jerk, 95 lb.

17:05

50 Sec. handstands (2750/3000)

[Sean Kufel]

CrossFit Cleveland WOD

W/U: Samson stretch, 800m run

For time:

50-35-20
Handstand Push-ups
Pull-ups

24:11

100 Seconds handstand holds
(2850/3000)

20 Snatches, 45 lb. bar

[Sean Kufel]

CrossFit Cleveland WOD

W/U: 5 pull-ups/10 push-ups/15 OHS x2

AMRAP in 20 Minutes:

15 Push press, 65 lb.
15 Box jumps, 25"
15 Sit-ups

10 Rounds (20:50)

150 Seconds handstand holds
(3000/3000)

15 Snatches, 65 lb.

[Sean Kufel]

W/U: 10 Push-ups/1000m row

Yesterday's Main Site WOD:

For time:

30 HSPUs
40 Pull-ups
50 KB Swings, 1.5 pood
60 Sit-ups
70 Burpees

20:30
(Compare to 3/25/08, 25:55) W/F Safe

15 lb. Weighted Pull-ups, 3-3-3-3-3-3-3
36 lb. Weighted Pull-up, 1-1
12 Turkish Get-ups, 36 lb.

[Sean Kufel]

W/U: 10 Box jumps/10 PVC OHS x2

Friday Main Site WOD:

"Nasty Girls"

3 Rounds:

50 Squats
7 Muscle-ups
10 Hang power clean, 135 lb.

Rd. 1: 6 MU, 1 sub 4 PU/Dip
Rd. 2: 5 MU, 2 sub 4 PU/Dip
Rd. 3: 1 MU, 6 sub 4 PU/Dip

Else as Rx'd.

25:55

First time trying this one. Also first time for MUs in a metcon. Wowza.

BW: 192.2 lbs.
BF: 15.4%
MM: 41.2%

[Sean Kufel]

W/U: 10 KB High pulls
100m Run/10 KB Swings/10 KB Snatches/10 KB Cleans (40 lb. KB)

Yesterday's Main Site WOD:

4 Rounds for time:

Run 400m
Rest 2 minutes

12:33

400m Splits:
Rd. 1 - 1:31
Rd. 2 - 1:35
Rd. 3 - 1:37
Rd. 4 - 1:36

21 KB Swings
12 TGUs
20 KB High pulls
21 KB Swings