CrossFit - 31Mar09

Strength:
Deadlift - 405 x 1 (PR!!!)

Deadlift - 305 x 15 (PR!)

Running:
800m x 1 - 2:55

CrossFit - 30Mar09

Strength:
Box Squats - [255 + Green Bands (~405 lbs at the top)] x 3 (PR!)

WOD:
1/2 Fran
21 Thrusters
21 Pullups
15 Thrusters

Time: 2:30

Good day on the squats, terrible day on the metcon.

CrossFit - 28Mar09

"Nancy"
5 Rounds for Time:
- Run 400 meters
- 15 Overhead Squats, 95 lbs

Time: 14:30 (PR!!!)

Felt pretty good today, didn't push as hard as I should've on the runs, but still managed to set a significant PR.

CrossFit - 27Mar09

Starting to feel better, but still not very explosive.

Strength:
Clean & Jerk - 225 x 1; 245 x 1 (Fail)

WOD:
Double Alternating Tabatas
- Sandbag Cleans, Alternating Shoulders (Randy had my sandbag, so subbed 2 x 25-lbs dumbells)
- Pullups

This is conducted by completing 16, 30 second rounds (20 sec work/10 sec Rest) for a total of 8 minutes. Athletes are to alternate exercises - 20 sec SB cleans, 10 sec Rest, 20 sec Pullups, 10 sec Rest, 20 sec SB Cleans, etc... Score is total reps of each exercise combined.

Pull-ups: 12, 10, 10, 10, 10, 8, 8, 7 = 75
Cleans: 8, 8, 8, 7, 7, 6, 6, 6 = 56
Total = 131

CrossFit - 26Mar09

Still pretty tired and sore from last week and it definitely showed today.

Strength:
Shoulder Press - 140 x 5 (Failed on rep 3)

WOD:
5 Rounds for Time:
- Run 200 meters
- 10 Handstand Pushups
- 15 Sit-ups

Time: 11:20

This one was fun; sub-10 is doable for someone strong in HSPU.

Thermopylae!

Thermopylae from CrossFit Barbarian Fitness on Vimeo.

CrossFit - 24Mar09 (pm)

1900: Did today's WOD with Ed, Matt, and Randy.

"Mary"
AMRAP in 20 minutes:
- 5 Handstand Push-ups
- 10 Pistols, Alternating Legs
- 15 Pull-ups

Total Rounds: 11 + 5 HSPU (PR!!!)

Great day today. Still setting PRs, even on a tough day like today. Took about an hour nap after post-WOD breakfast.

Note: Tore open both hands (see picture...LOL).

CrossFit - 24Mar09 (am)

0630: Made up for yesterday's missed WOD.

Strength:
Deadlift - 395 x 3 (1 RM & 3RM PRs!!!)

WOD:
- 15 Deadlifts, 275 lbs
- Run 400 meters
- 12 Deadlifts, 275 lbs
- Run 400 meters
- 9 Deadlifts, 275 lbs
- Run 400 meters

Time: 8:31

BJJ - 22Mar09

Spent about 45 minutes rolling and doing technique work with Matt and Randy.

CrossFit - 22Mar09

Strength:
Back Squat - 345 x 1 (Tie PR)

Skill Work:
Pistols

WOD:
"Last Ascent" (courtesy of the guys at CrossFit Agoge and the Hopper Deck!)
5-10-15
- Back Squats, 225 lbs
- Box Jumps, Mid-thigh

Time: 4:39

CrossFit - 20Mar09

Team Workout

As a 2-person team, complete the following exercises in order. Teams may divide the work any way they chose and may work on different exercises at the same time (e.g.: Member A does 25 pull-ups while Member B does 25 Air Squats, then they switch exercises). However, members MAY NOT do reps of the same exercise at the same time (read: Member A is either resting or doing Air Squats while Member B is doing Pull-ups). Also, the team may not start the next run until the entire couplet segment has been completed.

- Run 800 meters
- 200 Pull-ups
- 200 Air Squats
- Run 800 meters
- 150 Double Unders
- 150 Ring Dips
- Run 800 meters
- 100 Clapping Push-ups
- 100 Burpees
- Run 800 meters (With 45 lbs Sandbag)
- 50 Handstand Push-ups
- 50 Box Jumps
- Run 800 meters

Time: 1:02:35

CrossFit - 19Mar09

Feeling pretty good and fresh today, while constantly setting PRs, so it looks like the volume of my programming is about right.

Skill Work:
Swimming - 500 meters with breaks every 50m. First time back in the pool in nearly a year, so I took it easy.

WOD:
"Nasty Girls"
3 rounds for time of:
- 50 Air Squats
- 7 Muscle-Ups
- 10 Hang Power Cleans, 135 lbs

Lost about 30 seconds changing out weights in the 2nd round.

Time: 8:16 (4+ min PR!)

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 - 17Mar09

Strength:
Shoulder Press - [140 + Purple Bands] x 3 (PR!)

WOD:
"J.T." (Click to watch a Video Demo)
21-15-9
- Handstand Push-ups
- Ring Dips
- Push-ups

Time: 16:36

CrossFit - 15Mar09

Skill Work:
Double Unders - Max Reps in 2 minutes - 57

WOD:
AMRAP in 20 minutes:
- Five pull-ups
- Five ring dips
- 15 Sit-ups (Feet unanchored)

Total Rounds: 22 + 5 pullups

CrossFit - 14Mar09

Strength:
Deadlift - 365 x 5 (PR!)

Skillwork:
Deadlift - 295 x 15

WOD:
"Grace"
For Time:
30 Reps, 135 lbs Clean & Jerk (Scaled down to 115 lbs)

Time: 2:49

CrossFit - 13Mar09

Strength:
Low (14") Box Squats w/ Bands - [245 + Green Bands (~395 lbs at the top)] x 3 PR!

Skill Work:
Handstand - Total of 30 seconds
L-sit - Total of 30 seconds

WOD:
AMRAP in 10 minutes:
- 5 Front Squats, 185 lbs
- 10 Clapping Push-ups
- 15 Pull-ups

Total: 6 Rounds + 5 Front Squats

CrossFit - 11Mar09

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

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

Time: 1:44

CrossFit - 10Mar09

Skill Work:
Snatch / Clean & Jerk
No More than 70% of 1RM
135 lbs / 165 lbs

WOD:
AMRAP in 10 minutes:
- 5 Handstand Push-ups
- 10 L Pull-ups
- 15 Steps, Walking Lunge

Total Rounds: 6 + 5HSPU + 8 LPU

CrossFit - 9Mar09

Strength:
Shoulder Press - 160 x 1 (10 lbs PR - FINALLY!!! It took a year to break 150)

Skill:
Push Press
135 x 20 (Felt pretty easy - 20 lbs jump next week)

WOD:
"Lynne"
5 Rounds (Not for Time):
- Bench Press, Bodyweight (190), Max Reps
- Pullups, Max Reps

Totals:

13/33
10/30
9/25
7/20 (Full gym, had to use the dip/pullup station which doesn't really allow much of a kip)
7/25

46/133 = 179 (Not a PR, but would've been if not for the 4th round)

I'm very happy with today. I only managed about 4 hours of sleep last night, but having Matt and Brian there really help me push it. I tied my previous Bench numbers on "Lynne," but I was using 5 more pounds. Ok, time for bed.

New Video!

Nick's Farewell WOD from Alex Europa on Vimeo

CrossFit - 7Mar09

Strength:
Deadlift
385 x 3 (PR!)

Deadlift
Chose a weight that gets you between 15-20 reps
275 x 20 (Move up in weight next week)

WOD:
5 Rounds for Time
- 5 Handstand Pushups
- 10 KB Swings, 2 Pood (or 75 lbs DB)

Time: 4:42

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 - 5Mar09

"Nick"
5 Rounds For Time:
- Run 400 Meters
- 10 Thrusters, 95-lbs
- 10 Double Unders
- 10 Overhead Squats, 95-lbs
- 10 Burpees
- 10 Ring Dips

Time: 30:20

This was a fun one to send off Nick from the island with a bang. The Double Unders were the best I've ever done them...I'm attributing that to the jump rope that Nick brought, it was a bit heavier so it spun at a speed that matched my jumps better.

CrossFit - 3Mar09

Front Squat - 265 x 1 (Not a PR, but definitely a max effort; "Joshie" took alot out of me yesterday)

Squat Clean - 105 x 15

WOD:
"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

Totals:

Round 1: 7, 8, 9 = 24
Round 2: 7, 7, 8 = 22
Round 3: 7, 7, 8 = 22
Round 4: 7, 6, 8 = 21
Round 5: 7, 6, 8 = 21

Total: 110 (PR!!!)

PR's across the board...Good Day!

CrossFit - 2Mar09

"Joshie"
3 Rounds for Time:
- 21 Dumbell Snatches, Right Arm
- 21 L Pullups
- 21 Dumbell Snatches, Left Arm
- 21 L Pullups

Time: 33:49 (PR!)

CrossFit - 1Mar

Strength Work:
Shoulder Press - (130 + Purple Bands) x 3

WOD:
"1/2 Angie"
- 50 Pullups
- 50 Pushups
- 50 Situps (Abmat)
- 50 Squats

Time: 4:33

Knocked out the pullups straight through (PR!!!)

Intermittent Fasting: 15 hours pre-WOD.