CrossFit - 17May09

Strength:
Box Squats - (275 + Green Bands) x 3 (PR!!!)

WOD:
3 Rounds for Time:
- 7 Squat Cleans, 155 lbs
- 14 Box Jumps, 24"
- 21 Pullups

Time: 9:33

CrossFit - 19Apr09

Strength:
Bench Press - (215 lbs + purple band over collars) x 5

Skill Work:
Handstand Hold - Total of 60 seconds
L-sit - Total of 60 seconds

WOD:
Max Rounds in 15 minutes:
- 5 Handstand Pushups
- 10 Box Jumps, Mid-thigh
- 15 GHD Situps

Total: 7 Rounds + 5 HSPU

The WOD wasn't hard enough, I never hit muscular or cardiovascular failure. Next time I'll do it with a weight vest.

CrossFit - 3Apr09

Strength:
Shoulder Press - (142 + Purple Bands) x 2 (PR but was going for 3 reps)

Skill:
Handstand - Total of 60 Seconds
L-Sit - Total of 45 Seconds

WOD:
7 Rounds for time of:
- 3 Push Jerks - 155 lbs
- 6 Pull Ups
- 9 Box Jumps 20” Box

Time: 5:57

Note: Tweaked a muscle in right side of my neck on the shoulder presses.

CrossFit - 11Mar09

Strength Work:
Snatch - 155, 175, 190 (F)

WOD:
12-9-6
- Box Jumps, Mid-Thigh
- Knees-to-Elbows

Time: 1:44

CrossFit - 27Feb09

MuscleUp/Snatch/BoxJump WOD from Alex Europa on Vimeo.

WOD:

AMRAP in 20 minutes:

- 3 Muscle Ups
- 6 Power Snatches, 95-lbs
- 9 Box Jumps

Total: 10

I probably could've knocked out one or two more rounds if we had another barbell, but all in all this was a fun one.

CrossFit - 3Feb09

"Kelly"

Five rounds for time of:
- Run 400 meters
- 30 Box jump, 24 inch box
- 30 Wall ball shots, 20 pound ball

Time: 27:37

This one was rough on the legs! Overall, I think I did a good job of keeping the overall effort and pacing pretty even.

CrossFit - 20Dec08

2 Rounds for Time:

- 50 Box Jumps, 24"
- 21 Deadlifts, 185-lbs
- 30 Pull-ups

Time: 19:24

This one was rough, box jumps suck!

Warm-up:
4:00 Rowing
DROM drills
Air Squats
OHS w/ Broomstick

Workout:
Box Jump - Maxed out at 45" (PR by default)
Shoulder Press - 135 x 5 x 5 (PR!)
Ring Dips - 15, 10, 7 (No kip, 3-min rest)
Deadlift - 335 x 5 x 1

Catalyst Athletics - 12Aug (pm)

Warm-up:

- Rowing 3:00

- Dynamic ROM Drills

WOD:

- Power Clean + Push Jerk - 2 + 2 x 5 Sets (medium weight) 155-lbs

- KB Swing Heavy x 15 x 3  75-lbs

- Box Jumps - 30 Total  30"

- Ab work of choice GHD x 15 x 3

Used 155-lbs for the PC/PJ. My stuff still hasn't made it here so I had to use my Vibram Five Finger shoes. They worked alright, but I really want my lifting shoes.

The 30" box was the biggest they had, I need to get my hands on a 36" box.

CrossFit - 9Apr (pm)

"Kelly"

Five rounds for time of:
- Run 400 meters
- 30 Box jump, 24 inch box
- 30 Wall ball shots, 20-lbs ball

I had to make due with what I had available, so I created (Not So) Austere "Kelly." The box jumps were done in the grass up to a rock approximately 16" tall and the wall ball throws were done with a "slushball," a beachball half-full of water - weighing 18.5-lbs. The jumps were OK, but the slushball made things really tough. The plastic became REALLY slippery when it got covered in sweat. I'm sure I looked really tough throwing a beachball up into the air, too. Haha

Time: 25:45

CrossFit - 15Jan

"Filthy Fifty"

- 50 Box Jumps
- 50 Jumping Pull-ups
- 50 Kettlebell Swings, 35-lbs
- 50 Walking Lunges
- 50 Knees-to-Elbows
- 50 Push Press
- 50 Back Extensions
- 50 Burpees
- 50 Double Unders

Wow, talk about out of shape! I was about 4 minutes off my PR on this effort, and I was definately putting out. Oh well, it'll come back soon enough.

Total Time: 35:55