091003

Rx
For time:
Run 800 meters
15 left-legged pistols
15 right-legged pistols
25 sit-ups
12 left-legged pistols
12 right-legged pistols
25 sit-ups
9 right-legged pistols
9 left legged pistols
25 sit-ups
Run 800 meters

Score: 17:49 Rx

090923

Rx
Five rounds for max reps of:
Body weight bench press
Pull-ups
Body weight back squat

Score: Rx
BP: 18-14-10-9-6 @185#
PU: 13-10-9-7-6
BS: 7-5-6-7-7 @185#
Total Reps: 57+45+32=134

090919

Rx
21-18-15-12-9-6-3 rep rounds of:
Handstand push-ups
L-pull-ups

21-15-9-3 rep rounds of:
Handstand push-ups
L-pull-ups
Time: 19:45

090918

Rx
Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions

Time: 14:57

090917

Rx
"Daniel"
For time:
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups

35 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
35 Pull-ups
Time: 32:00

090915

Rx
Front squat 3-3-3-3-3 reps

Score:
135-155-165-175(f)-165

090913

Rv
"Diane"
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

15-9-6 reps of:
225 pound Deadlift
Handstand push-ups
Time: 24:57

090911

Rv
"Barbara"
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

2 rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Time 24:18

090909

Rv
Four rounds for time of:
100 ft Walking lunge, carrying 30 pound dumbbells
24 inch Box Jump, 30 reps
30 pound Weighted pull-ups, 20 reps

2 rounds for time:
100 ft Walking lunge, carrying 30 pound dumbbells
24 inch Box Jump, 30 reps
30 pound Weighted pull-ups, 20 reps
Time: 24:00

090907

Rx
"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

BS: 185-205(f)-205(f)-205x2(3/4 rom)
SP: 135-155(pr)-165(f)-165(f)
DL: 225-265(pr)-275(f)-275(f)
Total: 625 (PR) +50#

Really disappointed in the BS, down 10# from last time. Good overall increase for the CFT but not satisfied. SP +20#, DL +40#

090906

Rx
6 rounds for time of:
Run 400 meters
25 Burpees

4 rounds
Run 400m
25 Burpees
Time: 19:47

almost died on the last run

090903

Rx
Run 5 K

Ran 1 mile... 8:30

got a cramp and wussed out man my cardio is sucking without basketball

090902

Rx
"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips

21-15-9
Power Clean 95#
42-30-18
Bar Dips
Time: 18:51

Felt strong on the dips. Ate bad again last night and didn't get enough sleep. Time to get back to it. No seriously...

090901

Rx
For time:
Row 1000 meters
95 pound barbell Thruster, 21 reps
21 Pull-ups
Row 750 meters
95 pound barbell Thruster, 15 reps
15 Pull-ups
Row 500 meters
95 pound barbell Thruster, 9 reps
9 Pull-ups

Row 1000 meters
95 pound barbell Thruster, 21 reps
21 Pull-ups
Row 750 meters
95 pound barbell Thruster, 15 reps
15 Pull-ups
Time: 33:36

Cardio was the weakness here after a week and a half of not working out and even longer without basketball. Can't believe it took me so long for 2 rounds. Plus I've been eating like trash and paying for it too. Need to get back to eating right.

090821

Rx
Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups

Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups

Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups

Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups

Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups

Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

Time: 24:54 Rx

090820

Rx
"Karen"
For time:150 Wallball shots, 20 pound ball

150 Thrusters 20# DBs
Time: 14:50 Rx

Totally underestimated this workout. It destroyed my shoulders and quads. So sore.

090818

Rx
Push Press 1-1-1-1-1-1-1 reps

Score: 115-135-145-155(f)-155(PR)-160(f)-135

My goal was 170. A little disappointed with only a 5# PR. Especially when I've done 150x3 on a strict shoulder press. I need to figure out how to use the squat to my advantage. It seems to make it harder for me. I may be starting to push too soon.

090816

Rx
"Ryan"
Five rounds for time of:
7 Muscle-ups
21 Burpees

Three rounds for time of:
21 Pull-ups
21 Dips
21 Burpees
Time: 26:47

This was a tough one. Spent all weekend doing yard work. Felt pretty weak on the pull-ups mad broken sets. Dips felt good. Eff burpees as usual.

090814

Rx
Front squat 1-1-1-1-1-1-1 reps

Score: 95x3-135-155(PR)-165-170-185(f)-185-135x5 Rx

Felt really good on this. My goal was to get 185 (body weight) and I did. Setting a new PR by 50#! Took a little vocalization for me to get the 185 up the 2nd try. Mild grunting is okay for 50# PRs.

090813

Rx
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able. Use as many sets each minute as needed

"Death by Pull-ups"
Score: 8+5 Rx

Pretty weaksauce... but it was as expected. Pull-ups are still my weakpoint.