Tuesday, 24 May 2011

- 75 Overhead Squats, 95 lbs

Each time the bar goes down, 5 burpee penalty.

Time: 9:03 (+25 burpees)

CrossFit - 11May09

7 Rounds for time:
- 7 Thrusters, 135 lbs
- 7 Burpees

Time: 11:48

CrossFit - 7Apr09

Strength:
Back Squat - 295 x 5 (Felt pretty "easy" for a 5 RM, up 20 lbs next week)

Skill Work:
NOT FOR TIME!
21-15-9
- Overhead Squats, Weight: PVC Pipe -> 45 lbs bar (Depending on ability)
- Double Unders
Penalty: Every break during the Double Under sets earns you 3 Turkish Getups (25 lbs) at the end...Focus!

4 penalties--->12 TGUs

WOD:
5 Rounds for Time:
- 5 Thrusters, 155 lbs
- 10 Burpees

Time: 9:03

CrossFit - 19Mar09

Strength:
Front Squat - 245 x 3 (PR!)

Skill Work:
Row 500-meters - 1:28.5 (PR!!!)

WOD:
3 Rounds for Time:
- 5 Squat Cleans, 185 lbs
- 10 Burpees

Time: 7:00

CrossFit - 6Mar09

Skill Work (At a moderate pace):
NOT FOR TIME!
21-15-9
- Overhead Squats, PVC pipe
- Double Unders
Penalty: Every break during the Double Under sets earns you 5 Burpees at the end...Focus!

Had to pay out with 20 Burpees...Grrr!

Strength:
Back Squat
275 x 5 (Not a PR, but pretty tough, left some in the tank for next week)

WOD:
"Isabel"
For Time:
30 Reps, 135 lbs Snatch (Scaled down to 115 lbs for speed)

Time: 3:07 (Huge PR! 4+ minutes and 20 lbs)

CrossFit - 17Feb09

Last day in the States...Damnit!

Shoulder Press - 135 x 3

Push Press - 135 x 15 (Goal is 21)

WOD:
21 - 15 - 9
- Ring Dips
- KB Swings, 55 lbs
- Burpees

Time: 8:03

CrossFit - 14Feb09

Team WOD at The Dammit Gym, St. Petersburg, FL

AMRAP in 10 minutes:

- 5 Burpees
- 10 Cleans, 45-lbs
- 15 OHS, PVC

Had to wait for the entire team to finish their particular exercise before moving on. Ended up with 5 rounds + 5 burpees. Speaking of burpees, I'm finally starting to get some decent speed which makes them seem much easier. I might need to try 100 for time some time in the near future.

CrossFit - 27Jul (pm)

Back from a few days in Kuwait. I ate terribly and definitely didn't stay fully hydrated. Oh well, back on the horse!



Three year old Jeremy Bloniasz lost his life in a tragic accident Thursday, July 6th, 2006.

WOD:

"Jeremy"
21 - 15 - 9
- Overhead Squats, 95-lbs
- Burpees

Time: 7:30

CrossFit - 8Jul (pm)

Warm-up:
- Rowing 5:00
- Snatch and Deadlift work

WOD:
5 Rounds for time
- 5 Deadlifts, 275-lbs
- 10 Burpees

Time: 7:37

CrossFit - 16Jun (pm)

Warm-Up:

Rowing - 3:30
3 x 7
- Push-ups
- Strict Chin-ups
- Bar Dips
- Sit-ups

WOD:

For time:
50 Sit-ups
50 Double-unders
50 Sit-ups
Walking Lunge, 50 steps
50 Sit-ups
50 Burpees
50 Sit-ups

All the sit-ups were full-ROM: "chin to knees."

Time: 15:33

CrossFit - 8Jun (pm)

Warmed up with
3 Rounds:
- 5 Push-ups
- 5 Deadhang Chin-ups
- 5 Dips
- 5 Sit-ups

WOD:
10 Rounds for time:

- 12 Burpees
- 12 Pull-ups

Tried to do this in the hotel gym an had to stop after 4 rounds because the pull-up station was going to fall over. This was definitely a rough one though.

Time: 8:39

CrossFit - 6May (pm)

Couldn't do "Elizabeth" due to a lack of equipment. Did the 50 Burpees for time that I missed a few days ago. Made sure that each rep was chest-to-deck and 12" jumps.

Time: 3:51

CrossFit - 14Apr (pm)

"Quarter Gone Bad"

Five rounds for total reps of:
135 pound Thruster, 15 seconds
Rest 45 Seconds
50 pound Weighted pull-up, 15 seconds
Rest 45 Seconds
Burpees, 15 seconds
Rest 45 seconds

This actually wasn't as bad as I thought it would be. I'm confident that I could've consistently completed 7 reps on each round of pull-ups, but I was having a tough time keeping the dumbell between my feet. Next time I'll be sure to use a better technique.

Round 1) 6 - 7 - 5 = 18
Round 2) 6 - 6 - 6 = 18
Round 3) 6 - 7 - 6 = 19
Round 4) 6 - 6 - 5 = 17
Round 5) 6 - 6 - 5 = 17

Total Reps = 89

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

CrossFit - 2Jan (am)

150 Burpees for time.

I paced myself at 10/min. I finished 100 in 9:45, right on pace. Ended up taking 2 extra 15-second breaks.

Time: 15:30

CrossFit - 31Dec (am)

Made my own workout today since I'm at my parents' house and don't have kettlebells or a roman chair. Nate got me a Buddy Lee Hyper-rope, so what better time to make use of it?!

3 Rounds
- 50 Double Unders
- 25 Burpees

Rounds 1 and 2 took 8 minutes each. Double unders are definitely getting better, towards the end I managed to get 10 DUs straight a couple of times.

Time: 22:14