My CrossFit Log

[blackdogdeek]

110925 -

4 rounds for time of:

5 muscle ups (i did 15 pullups and 5 ring dips)
10 deadlifts 205#
15 toes to bar
sprint (50m 1st round; 100m 2nd round; 150m 3rd round; 200m 4th round)

time: 21:08

 

[blackdogdeek]

111001 -

for time:

20 thrusters 95#
20 sumo deadlift highpull 95#
20 push press 95#
20 overhead squat 95#
20 front squat 95#
with 4 burpees at the top of every minute

time: 21:50.91

so deceptively easy looking yet very difficult in practice.

 

[blackdogdeek]

111002 - lumberjack 20

for time:

20 Deadlifts (275lbs; i did 205#)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs; i did 95#)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45lbs each; i did barbell squat cleans @ 95#)
Run 400m

time: 33:24

 

[blackdogdeek]

111009 - Carse

21-18-15-12-9-6-3 rep rounds of:

50m bear crawl
95# squat cleans
double-unders
185# deadlifts
24" box jumps

time: 53:55

by far the longest wod i've ever done.

 

[blackdogdeek]

111015 -

3 rounds for time of:

30 toes to bar
21 ground to overhead 95#

Time: 27:32.50

 

[blackdogdeek]

111016 -

21-15-9 rep rounds for time of:

Thrusters 95#
ring dips(I used a red band)

Time: 13:20

 

[blackdogdeek]

111110 -

for time:

10 ground to overhead 95#
10 double unders
8 ground to overhead 95#
20 double unders
6 ground to overhead 95#
30 double unders
4 ground to overhead 95#
40 double unders
2 ground to overhead 95#
50 double unders

time: 9:58.68

 

[blackdogdeek]

111112 -

15-12-9-6-3 rep rounds for time of:

front squats 135#
toes to bar

time: 11:56.29

 

[blackdogdeek]

111113 -

3 rm press: 105#

As many reps as possible in 20 minutes of:

500m row
30 box jumps 24"
30 kettlebell swings 1.5pd

total: 2 rounds + 20 kbs

 

[blackdogdeek]

111127 -

3 rm split jerk: 125#

5 rounds for time of:

25 squats
25 situps
25 double-unders

time: 11:23

 

[blackdogdeek]

111204 -

3 rm bench press: 180#

21-15-9 rep rounds for time of:

overhead squat 95#
ring dips (i used the red band)

time: 10:30

 

[blackdogdeek]

120108 -

3RM front squat: 195#

Helen:
3 rds for time of:

400m run
21 kettlebell swings 1.5pd
12 pullups

time: 16:03

 

[blackdogdeek]

120114 -

20 min AMRAP of:

18 box jumps 24"
15 toes to bar (toes to rings substitute)
12 pullups (red band)

total: 3 rds + 8 pullups

i actually started off Rx but by the middle of the 2nd round it was taking me so long between reps that i switched to toes to rings and i started using the red band in order to keep up my heartrate. the long period off from working out has made me much slower and weaker and i didn't realize at first how tough this wod was.

 

[blackdogdeek]

120122 -

strength:

5 RM deadlifts

total: 275# (pr)

wod:

500m row
21-15-9 rep rounds of:
push press 95#
toes to bar
500m row

time: 16:01

 

[blackdogdeek]

120129 -

team wod rotation each member does a named wod (fran, diane, karen) broken up into three rounds of relay type with 250m row in between your rounds.

Karen - 150 wallballs (20#) broken up in to 50 (250m) + 50 (250m) + 50 (250m)

then:

1RM - clean and jerk

total: 145# (PR)

 

[blackdogdeek]

120204 -

400m run
then 6 rounds of:
10 supine ring pullups
10 release pushups
10 boxjumps
600m run

time: 18:54

 

[blackdogdeek]

120205 -

3 rounds for time of:

250m row
12 snatch grip deadlifts 135#
21 boxjumps 30"

time: 12:54

 

[blackdogdeek]

120219 -

Strength: Low back squat 3RM

Total: 225#

WOD - J.T.

21-15-9 rep rounds for time of:

hspu
ring dips (i did regular dips)
pushups

time: 21:34

 

[blackdogdeek]

120226 -

Strength: Split jerk 5RM

Total: 115#

WOD - Nate

20 min AMRAP
2 Muscle-ups (I subbed 6 pullups and 6 dips)
4 Handstand pushups
8 Kettlebell swings 2pd

Total: 8 rounds

 

[blackdogdeek]

120426 -

JJ -

1 Squat Clean (185/135)
10 Handstand PushUps
2 Squat Clean (185/135)
9 Handstand PushUps
3 Squat Clean (185/135)
8 Handstand PushUps
4 Squat Clean (185/135)
7 Handstand PushUps
5 Squat Clean (185/135)
6 Handstand PushUps
6 Squat Clean (185/135)
5 Handstand PushUps
7 Squat Clean (185/135)
4 Handstand PushUps
8 Squat Clean (185/135)
3 Handstand PushUps
9 Squat Clean (185/135)
2 Handstand PushUps
10 Squat Clean (185/135)
1 Handstand PushUps

total: 28:45

i subbed 135 then 115 then 95 for the squat cleans and i did pike pushups from the box with parallettes for the hspu.

wiped.

 

[blackdogdeek]

120430 -

strength:

hang squat clean: 3-3-3-2-2-2-1-1-1

max: 165#

wod:

40 power snatches (75#)
1 rope climb
40 overhead walking lunges (45#)
1 rope climb
40 kettle-bell swings (1.5pd)
1 rope climb
40 box-jumps
1 rope climb (sxd 5 burpees + 3 floor-to-standing)

time: 23:49

 

[blackdogdeek]

120501 -

Diane -

21-15-9 rep rounds for time of:

225# deadlift
handstand pushups (i used 2 abmats)

time: 7:47

 

[blackdogdeek]

120502 -

Manion

7 rounds for time of:

400m run
29 back squats 135# (i did 115#)

time: 40:26

wiped

 

[blackdogdeek]

120504 -

warmup:

2 rounds of:

15 pvc overhead squats
15 pushups
15 situps
15 pullups
25 double-unders

strength:

sumo deadlift highpull: 5-5-5
kettlebell push press: 6-6-6
do sdhp 1 set then kbpp 1 set then rest 1 minute then do next 2 sets, etc.

sdhp: 95-105-115
kbpp: 1pd-1pd-1pd (total, ie - 2 x 0.5pd)

 

[blackdogdeek]

120505 - Fran

21-15-9 rep rounds for time of:

Thrusters 95#
Pullups

time: 16:37.21

wow. something was up. i had no energy. my previous time for Fran was 8:37.