WOD: 20101130

"Helen"

3RFT:
400m run
21 KB swings (1.5 pood)
12 pull-ups

Time: 12:02
(400m was actually my 450m around the block course.

Afterwards,

5x3 deadlift
185#, 195#, 205#, 215#, 225#

235# is my current 1RM, so I'm happy to be ending at 225# here.

WOD: 20101124

"Jackie"

For time:
100 Sumo deadlift high-pulls, 45#
50 Thrusters, 45#
30 Pull-ups

Time: 13:00

WOD: 20101123

(Scaled) Lumberjack 20

20 Deadlifts (155#)
Run 450m
20 KB swings (American, 1.5 pood)
Run 450m
20 Overhead squats (45#)
Run 450m
20 Burpees
Run 450m
20 Pull-ups
Run 450m
20 Vertical jumps (12")
Run 450m
20 Squat cleans (95#)
Run 450m

Time: 32:08

WOD: 20101122

I got home around 10pm and it was so unseasonably warm that I had to go for a short run. I followed that up with the CrossFit.com workout.

5 x 3 push press

85#
95#
100#
100#
105#

WOD: backfill

"Filthy 50s"

This is a scaled version of Filthy Fifties.

50 reps each of:
15" box jump
jumping pull-ups
kettlebell swings (1.5 pood)
walking lunge
knees to elbows
push press (45#)
good mornings (70#)
wallball (20#, 8')
burpees
single-unders (with 3x, or 150, reps)

Time: 35:36

WOD: backfill

3RFT:
15 95# hang power clean
15 burpees

Time: 6:53

WOD: backfill

Clean, 1 rep on the minute, every minute, for 15 minutes

95#
95#
105#
105#
115#
115#
115#
115#
115#
120#
125#
125#
135#
135#
135#

WOD: backfill

5RFT:
6 Handstand ring push-ups
10 Burpee pull-ups

Time: 12:09

I don't remember what I substituted for the handstand ring push-ups. Possibly just ring dips.

The burpee pull-ups were done with the bar just out of reach, not 12" overhead.

WOD: backfill

20 minute AMRAP:
10 Front squats (95#)
10 Ring dips
10 Knees to elbows

5 Rounds + 10 reps

WOD: backfill

10 rounds for load and time:
1 clean
5 pull-ups
10 push-ups
15 squats

Time: 17:07

This was supposed to be a clean and jerk, but I didn't want to jerk with my shoulder still not feeling 100%. My weight on the clean was probably 95#, I can't remember.

WOD: 20101118

Hang power clean: 7 x 3

95#
105#
110#
110#
115#
125#
130# fail

WOD: backfill

AMRAP 20 minutes:
10 Wall balls (20#, 8')
10 Sit-ups
10 Kettlebell swings (Russian, 1.5 pood)

9 rounds + 10 reps

WOD: backfill

"Barbara"

5RFT:
20 pull-ups
30 push-ups
40 sit-ups
50 squats
Rest 3 minutes

Time: 44:29 (including the 12 minutes of rest)

Times at the end of each round were:
6:07, 15:12, 24:25, 34:33, 44:29

WOD: 20101112

"Kelly"

5RFT:
Run 400m
30 Box jumps (24")
30 Wall balls (20#, 10')

Time: 26:33

WOD: 20101111

4 Rounds:
5 Hang power clean, 105#
10 Walking lunge (with a 26# kettlebell overhead in my left hand)

4 Rounds:
5 Front squat, 125#
5 Side step-ups with a 36# kettlebell (each leg)

4 Rounds:
8 Floor presses (I worked up to 135#)

WOD: 20101110

"The Bear"

5RFT:
7 reps without letting go of the bar
Power clean
2 x Thruster

I used 85#.

This was supposed to be a front squat, push press, back squat, push press but it was bothering my shoulder to make the push press to back squat transition so I just stayed in front.

On the last 2 rounds I briefly dropped the bar.

Time: 10:32

WOD: 20101021

"Brenton"

Five rounds for time of:
Bear crawl 100 feet
Standing broad-jump, 100 feet

Do three Burpees after every five broad-jumps. If you've got a twenty pound vest or body armor, wear it.

Time: 12:45 (with no additional weight)

WOD: backfill

A scaled version of "Bulger".

30 min AMRAP:
150m run
7 chest to bar pull-ups
7 front squats (95#)
7 dips

Total: 8 rounds even

WOD: backfill

CrossFit Total

Back Squat: 190# (PR)
Strict Press: 90# (PR)
Deadlift: 235#

Total: 515

This was my first time breaking 500!

WOD: backfill

3 RFT
95# hang power clean x 15
burpee x 15

Time: 6:53

WOD: backfill

For time:
40 WB
8 Pull-ups
8 Ring dips
30 WB
6 Pull-ups
6 Ring dips
20 WB
4 Pull-ups
4 Ring dips
10 WB
2 Pull-ups
2 Ring dips

Time: 11:29

WOD: backfill

Deadlift: 7x1
165
175
185
195
205
225
235

WOD: backfill

"Tabata This!"

I substituted 1.5 pood Kettlebell High-pulls for the rowing.

9 Kettlebell High-pulls
5 Pull-ups
7 Push-ups
11 Sit-ups
18 Squats

Total: 50

WOD: backfill

5RFT:
Run 300m
15 stick jump (16", over and back)
15 wallball (20#, 9' target)


Time: 16:20

WOD: backfill

"Jerry"

Except I don't own a rowing machine, so I substituted 200 Kettlebell High-pulls (1.5 pood) for the rowing.

Run 1 mile
200 Kettlebell High-pulls (1.5 pood)
Run 1 mile

Time: 32:49

WOD: backfill

Floor Press: 7 x 2

95#
115#
125#
135#
140#
145#
150#
155#
160# Fail
155# Fail

WOD: 20101004

For time:
25 squats, 45#
10 towel pull-ups
20 squats, 75#
8 towel pull-ups
15 squats, 95#
6 towel pull-ups
10 squats, 115#
4 towel pull-ups
5 squats, 135#
2 towel pull-ups

Time: 10:30

WOD: 20101002

"Tabata Something Else"

Total: 340

This crushes my previous PR of 300, which was incredibly satisfying.

WOD: 20101001

A scaled version of "Ryan".

5 RFT:
7 pull-ups
7 ring dips (+ blue band)
15 burpees

Time: 13:38

WOD: 20100930

"Fight Gone Bad"

3 Rounds of
20# Wallball, 9' target: 1 min max reps
30# Sumo Deadlift High-pull: 1 min max reps
16" Box jumps: 1 min max reps
45# Push Press: 1 min max reps
1.5 pood Kettlebell High-pull: 1 min max reps
1 minute of rest

Total reps: 328

WOD: 20100928

5 RFT:
15 135# deadlift
15 push-ups

Time: 9:16

WOD: 20101109

Back at Defiance CrossFit!.

"Fran"
21-15-9
Thrusters
Pull-ups

Last time I did the Rx'd 95# thrusters for a really slow ~15min time.

This time I went for speed with 65# thrusters.

Time: 7:14

WOD: the backlog

I have a huge backlog of WODs to enter, but to keep from falling even further behind I'm going to start recording recent workouts again and do the backfilling when I find some time.