Grotts' Crossfit

[Brian Negrotto]

11/6/2009
WU: CFWU x3 + some 45# cleans and snatches.
WOD: Complete as many rounds in 20 minutes as you can of:
65 pound Power snatch, 12 reps
10 Push-ups
(13 rounds; as rx’d)
100 Burpee Challenge: 13

[Brian Negrotto]

11/7/2009
Rest Day
100 Burpee Challenge: 14

[Brian Negrotto]

Originally Posted by Brian Negrotto

9/14/2009
“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
(48:46 as rx’d)

11/8/2009
WU: 5 reps of each exercise in the WOD
WOD: "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
(33:11; as rx'd)
100 Burpee Challenge: 15
Knee to Elbows took the most time. Had problems with my gripping that bar.

[Brian Negrotto]

Originally Posted by Brian Negrotto

10/9/2009
WOD: Run 5 K
(24:55; hills run)

11/9/2009
WOD: Run 5 K
(23:18 pr; in VFF on track)
100 Burpee Challenge: 16

[Dom Fruci]

Originally Posted by Brian Negrotto

11/8/2009
WU: 5 reps of each exercise in the WOD
WOD: "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
(33:11; as rx'd)
100 Burpee Challenge: 15
Knee to Elbows took the most time. Had problems with my gripping that bar.

Real nice. Looks like everything is falling into place!

[Brian Negrotto]

11/10/2009
100 Burpee Challenge: 17

[Brian Negrotto]

11/11/2009
WU: Speed rope work
WOD: "Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
(18 rounds as rx'd)
Skill work: Assisted MU x10, HSPU x10
100 Burpee Challenge: 18

[Brian Negrotto]

11/12/2009
WU: Burgener WU x3
WOD: Clean and Jerk 1-1-1-1-1-1-1 reps
(165#, 165#, 165#, 185#(f) ,175#, 175#, 185#)
100 Burpee Challenge: 19
Felt good today. On the 185# fail, I missed the catch.

[Brian Negrotto]

11/13/2009
WU: CFWU x2
WOD: "Eva"
Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups
(52:36; as rx'd)
WTF!?!?!?!?!?!? OUCH!!!!!!!!!!!
100 Burpee Challenge: 20

[Bryan Peterson]

Grott,
I been having trouble with the 185 C&J too. It is where I failed at last time and it took three attempts this time to get it. I did get up 190 but my form kind of sucked. I need to wirk on the Burgener Warm-up.

PS Are the burpees hard yet