'Audrey' (for Audrey's birthday!)
Three Rounds for Reps
45 seconds on 15 seconds rest of:
1) Clean and Jerk (135/95)
2) Air Squats
3) Thrusters (95/65)
Rest 1 min between rounds.
Total is the amount of reps completed.
My totals:
27 Clean and jerk
74 squats
30 thrusters
Wednesday, July 21, 2010
Skill Work:
Hand Stand Push Ups
Back Squat
5-5-3-3-3-1-1-1
My reps: 95-100-115-125-125-130-135-140
Note: 125lbs felt really difficult. Fell over at 140 :(
Hand Stand Push Ups
Back Squat
5-5-3-3-3-1-1-1
My reps: 95-100-115-125-125-130-135-140
Note: 125lbs felt really difficult. Fell over at 140 :(
Monday, July 19. 2010
For time:
Run 1200 meters
63 Kettlebell swings, 1.5 pood
36 Pull-ups
Run 800 meters
42 Kettlebell swings, 1.5 pood
24 Pull-ups
Run 400 meters
21 Kettlebell swings, 1.5 pood
12 Pull-ups
Time: 30:20
12kg kettlebell
Run 1200 meters
63 Kettlebell swings, 1.5 pood
36 Pull-ups
Run 800 meters
42 Kettlebell swings, 1.5 pood
24 Pull-ups
Run 400 meters
21 Kettlebell swings, 1.5 pood
12 Pull-ups
Time: 30:20
12kg kettlebell
Wednesday, July 14, 2010
10-9-8-7-6-5-4-3-2-1 rep rounds of:
Ball slams -20 lb.
Ring Dips
Situps
My time: 8:43
Substituted ball slams with 1 pood kettlebells.
Ball slams -20 lb.
Ring Dips
Situps
My time: 8:43
Substituted ball slams with 1 pood kettlebells.
Monday, July 12, 2010
4 Rounds
10 Push Press/Jerk 135/95
10 SDHP 135/95
25 plyojumps (over and back is one)
Rest 5 mins
500m Row for time
My time for WOD: 14:56
My time for row: 2:09
10 Push Press/Jerk 135/95
10 SDHP 135/95
25 plyojumps (over and back is one)
Rest 5 mins
500m Row for time
My time for WOD: 14:56
My time for row: 2:09
Saturday, July 10, 2010
"Jackie"
1000 meter row
45 lb Squat Thursters, 50 reps
30 Pull Ups
My time: 13:26
1000 meter row
45 lb Squat Thursters, 50 reps
30 Pull Ups
My time: 13:26
Wednesday, July 7, 2010
Shoulder Press
5-5-5-5-5
Push Press
4-4-4-4-4
Push Jerk
3-3-3-3-3
Shoulder Press Max: 65lbs
Push Press Max: 75lbs
Push Jerk Max: 85lbs
5-5-5-5-5
Push Press
4-4-4-4-4
Push Jerk
3-3-3-3-3
Shoulder Press Max: 65lbs
Push Press Max: 75lbs
Push Jerk Max: 85lbs
Wednesday, June 30, 2010
An's W.O.D.
15 Minute AMRAP
10 Front Squats (135# / 95#)
10 Ring Dips
10 Burpees
Completed 6 full rounds with 65lb front squats.
15 Minute AMRAP
10 Front Squats (135# / 95#)
10 Ring Dips
10 Burpees
Completed 6 full rounds with 65lb front squats.
Monday, June 28, 2010
An's W.O.D.
Five rounds for time of:
40 Double-unders
30 Box jumps, 24 inch box
20 Kettlebell swings, 1.5 pood
My time: 22:19
Modification: 18in box. Still can't fucking do double unders, so I tripled the regular jump ropes.
Five rounds for time of:
40 Double-unders
30 Box jumps, 24 inch box
20 Kettlebell swings, 1.5 pood
My time: 22:19
Modification: 18in box. Still can't fucking do double unders, so I tripled the regular jump ropes.
Friday, June 25, 2010
An's W.O.D.
Skill work: cleans
Note about cleans: shrug shoulders before bring barbell up. Remember to thrusts hips for more power.
W.O.D.
"Cindy"
AMRAP in 20 Minutes
5 Pullups
10 Pushups
15 Air Squats
13 rounds and 5 push ups
Skill work: cleans
Note about cleans: shrug shoulders before bring barbell up. Remember to thrusts hips for more power.
W.O.D.
"Cindy"
AMRAP in 20 Minutes
5 Pullups
10 Pushups
15 Air Squats
13 rounds and 5 push ups
Wednesday, June 23, 2010
An's W.O.D.
Perform the following on the minute for 10 minutes:
3 Squats - 75% of 1 RM
Sprint 50 yards
5 Strict Chin Ups
Completed 8 Rounds, but only because the trainer interrupted me by messing with my weights.
85 lbs squats.
Notes: This is a Crossfit Football workout. Also, went from 65lb back squats on May 12 to 85lbs today!
Perform the following on the minute for 10 minutes:
3 Squats - 75% of 1 RM
Sprint 50 yards
5 Strict Chin Ups
Completed 8 Rounds, but only because the trainer interrupted me by messing with my weights.
85 lbs squats.
Notes: This is a Crossfit Football workout. Also, went from 65lb back squats on May 12 to 85lbs today!
Monday, June 21, 2010
An's W.O.D.
20min AMRAP
5 Thruster (95/65)
7 Hang Power Cleans (95/65)
10 Sumo Deadlift High Pull (95/65)
9 rounds completed
With 50lb
Note: Try Rx for this workout next time.
20min AMRAP
5 Thruster (95/65)
7 Hang Power Cleans (95/65)
10 Sumo Deadlift High Pull (95/65)
9 rounds completed
With 50lb
Note: Try Rx for this workout next time.
Friday, June 19. 2010
An's W.O.D.
5 Rounds
5 Deadlift 225/135
10 Burpee Pull-ups
My time: 9:25
My modification: deadlifted 115lbs, burpee pull-ups with box.
5 Rounds
5 Deadlift 225/135
10 Burpee Pull-ups
My time: 9:25
My modification: deadlifted 115lbs, burpee pull-ups with box.
Meet Kai
Kai is joining me in co-authoring this riveting and exciting blog. I'm sure the millions of readers out there will be thrilled. He recently became a member at Costa Mesa Crossfit and will start monitoring his progress here. It will be nice to have someone share in my victories and in my suffering. And it will be a good way to stay in touch while we're on opposite coasts. Welcome Kai! Let the madness begin.
Wednesday, June 16, 2010
An's W.O.D.
Skill work: Ring dips 3x12
Notes: improved from assisted box dips to negative dips!
W.O.D.
12 Minute AMRAP
5 One Handed Overhead Squats Left Hand 45/30
5 One Handed Overhead Squats Right Hand 45/30
100 Yd Sprint
If you drop the kettlebell or dumbell, you have to do 10 Burpees at that time.
I completed 9 rounds with 8kg kettlebell
Notes: GO HEAVY ON KETTLEBELLS!!! Did 1 pood kettlebell swings on May 3 and May 13.
Skill work: Ring dips 3x12
Notes: improved from assisted box dips to negative dips!
W.O.D.
12 Minute AMRAP
5 One Handed Overhead Squats Left Hand 45/30
5 One Handed Overhead Squats Right Hand 45/30
100 Yd Sprint
If you drop the kettlebell or dumbell, you have to do 10 Burpees at that time.
I completed 9 rounds with 8kg kettlebell
Notes: GO HEAVY ON KETTLEBELLS!!! Did 1 pood kettlebell swings on May 3 and May 13.
Monday, June 14, 2010
An's W.O.D.
AMRAP: 20 minutes
10 - Snatch 115/75
15 - Goblet Squats 1.5/1 Pood
400m Run
4 rounds+15 goblet squats
Modification: Snatched 65lbs, 16kg kettlebell
Notes: go heavier on the kettlebells next time. Try 1 pood! See May 3 and May 13 workouts!
Also, see June 2 workout. Improved from 45lb snatch to 65lb snatch!
AMRAP: 20 minutes
10 - Snatch 115/75
15 - Goblet Squats 1.5/1 Pood
400m Run
4 rounds+15 goblet squats
Modification: Snatched 65lbs, 16kg kettlebell
Notes: go heavier on the kettlebells next time. Try 1 pood! See May 3 and May 13 workouts!
Also, see June 2 workout. Improved from 45lb snatch to 65lb snatch!
Friday, June 11, 2010
An's W.O.D.
4 Rounds for time
10 Power Cleans 95/135
15 KB Swings 32/24kg
30 lunges (15 each leg)
Time: 13:06
Modification: 65lbs power cleans, 16kg KB
Notes: New trainer Sean. Also, see May 26 workout. I power cleaned up to 95lbs. Remember to power clean more.
4 Rounds for time
10 Power Cleans 95/135
15 KB Swings 32/24kg
30 lunges (15 each leg)
Time: 13:06
Modification: 65lbs power cleans, 16kg KB
Notes: New trainer Sean. Also, see May 26 workout. I power cleaned up to 95lbs. Remember to power clean more.
Wednesday, June 9, 2010
An's W.O.D.
“Karen”
For time: 150 Wallball shots, 20 pound ball
My Time: 9:36
Modification: 8 lb ball
“Karen”
For time: 150 Wallball shots, 20 pound ball
My Time: 9:36
Modification: 8 lb ball
Monday, June 7, 2010
An's W.O.D.
"Danny"
Rounds in 20 min of:
24" box jump, 30 reps
115 pound push press, 20 reps
30 pull-ups
I did 3 rounds and 15 box pull ups
Modification: 65lb push press, stepping box jumps, box pull ups.
Notes: I need to stop doing stepping box jumps. Do REAL box jumps!
"Danny"
Rounds in 20 min of:
24" box jump, 30 reps
115 pound push press, 20 reps
30 pull-ups
I did 3 rounds and 15 box pull ups
Modification: 65lb push press, stepping box jumps, box pull ups.
Notes: I need to stop doing stepping box jumps. Do REAL box jumps!
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