Tuesday, December 31, 2013

Mobility & 6K Row...

30 Minutes of Mobility 

6K Row - 27:29 (1:05 PR) 

"No matter how slow you row - you're faster than someone on their couch".

Monday, December 30, 2013

Mobility & Split Snatch Technique

Spent time rolling out my back, shoulders and arms post "Angie". Also used the band for some mobility as well.

Worked on Split Snatch technique in between mobility:

95#
145#
165# all from the high hang

Dropped back down to 95# and focused on footwork, keeping my torso upright and keeping elbows high. They felt real good today. Technique will get me over 200#. I am loving the split. Feels real explosive!

Saturday, December 28, 2013

“Angie”...


For time:

100 Pull ups

100 Push ups

100 Abmat Sit ups

100 Squats

29:33 Rx (9:25 SLOWER than PR)

Thursday, December 26, 2013

30 Snatches NOT for time & 1RM Snatch

30 snatches (135) - NOT for Time. 

Then: 

175# (5 PR!) &

185# (10# PR). Landed on back knee and stood up! That felt awesome! Got it on third attempt!

Tuesday, December 24, 2013

"Twelve Days of CrossFit Christmas”...

Once up the ladder 1-12:

1 – 500m Row
2 – Turkish Get Up 53/35
3 – Clapping Push Ups
4 – Front Squat (cleaned) 145/105
5 – Mountain Climbers
6 - Push Press 95/65
7 - Kettlebell Swings 53/35
8 - Cleans 135/95
9 - Box Jumps/Step Ups 30/24
10 - Sumo Deadlift High Pulls 95/65
11 - Ball Slams 20/14
12 - Buckin' Furpees

Then reverse order back to 1

(1-2-3-4-5-6-7-8-9-10-11-12-11-10-9-8-7-6-5-4-3-2-1)

23:35 Rx (2:32 PR!)

Monday, December 23, 2013

1RM Deadlift

1RM Deadlift - 425# 

* 40# less than PR. Upper back felt tight. Trying to be smart.

Saturday, December 21, 2013

“2011 CrossFit Games Event #3″…

5 Rope Climbs
5 Clean and jerk (115)
4 Rope Climbs
4 Clean and jerk (135)
3 Rope Climbs
3 Clean and jerk (155)
2 Rope Climbs
2 Clean and jerk (175)
1 Rope Climbs
1 Clean and jerk (195)
14:28

Rx was 145/165/185/205/225

Friday, December 20, 2013

Snatch 1RM....

Split Snatch
95x1
135x1
155x1
175x1 (failed 3 times)
170x1 (4# PR!)

Got 175# over my head twice but back knee hit the ground on split. Couldn't stand up with it.

Thursday, December 19, 2013

“The Millennium Falcon”…

5 Rounds of:
15 Deadlifts (135)
15 Toes-to-Bar
12:28 Rx
Grip is fried from yesterday’s muscle ups. Not my best day.

Wednesday, December 18, 2013

"Muscle Up Karen”…

50-40-30-20-10
Wall Balls (20)
10-8-6-4-2
Muscle Ups
35:49 Rx

Had to go to singles on Muscle Ups after round two. Double digit "no reps" on the Wall Balls including 4 in the last round. 

I spoke to Jesus in round four. He says "hello"

Sunday, December 15, 2013

“Triple Double”…

Teams of two: 

100 Shoulder to Overhead (95) 

100 Double Unders 

100 Front Squats (95)

 100 Double Unders

 100 Sumo Deadlift High Pulls (95) 

100 Double Unders


21:09 with Dave D. 

I did 50 single unders and he did 75 doubles. This was was tough! Didn't have any push today.



Saturday, December 14, 2013

Friday, December 13, 2013

Jerk Complex & Push Press OTM:5...

1. Skill: Jerk Complex
1 Push Jerk + 1 Split Jerk
Worked up to 165#. Need more work on the split. 
2. Push Press OTM:5
3 Push Press 
135x3, 140x3, 145x3, 150x3, 155x3 
3. Core
3×20 Hollow Rocks & 3×20 Arch Rocks

Wednesday, December 11, 2013

Sunday, December 8, 2013

"Single-Under Annie"...

50-40-40-20-10 of:
Single Unders
Abmat Sit Ups
9:28

Worked on keeping hands at sides on single unders. Sit Ups were SLOW!

Saturday, December 7, 2013

“Run – Isabel – Run”…

400M Run
30 Snatches (135)
800M Run
15:08 Rx

Isabel time was 7:58 after the 400m run. Last time was 9:15 Rx. 

PRd Isabel by 1:17! SWEET!

Friday, December 6, 2013

“Prairie Fire”...

12 HSPU’s
2 Power Cleans (155)
10 HSPU’s
4 Power Cleans
8 HSPU’s
6 Power Cleans
6 HSPU’s
8 Power Cleans
4 HSPU’s
10 Power Cleans
2 HSPU’s
12 Power Cleans

14:35 Rx (PR of 3:50!)

Cash Out: Double Under Practice 

Thursday, December 5, 2013

"MDV"...

50-40-30-20-10 Unbroken Single Unders
1:39 Unbroken (17 second PR)

* 5 Burpee Penalty and re-start round when you miss a rep

* did this after spending 15 minutes working double unders 


Wednesday, December 4, 2013

Saturday, November 30, 2013

"Recovery Kettlebell Complex"...

5 rounds of:
5 Double Swings (35)
5 Double Snatches (35)
5 See-Saw Press (35)
90 second rest in between sets 

Finish with figure 8/holds and lax ball/roller

Friday, November 29, 2013

Thursday, November 28, 2013

"Kettlebell Lynne"...

5 Rounds:
Double KB Floor Press (53), max reps
Pull Ups, max reps

Note: 2 minute rest in between rounds.

Score is the max reps. Pull Ups are over once you drop off the bar.

22-22
18-15
13-13
10-12
10-12
73-74


147 reps total


* Hit my chin on the bar after rep 18 during round one of the pull ups. Threw me off a bit. 

Wednesday, November 27, 2013

"Pitfall"...

Four Rounds for time:

300M Row

3 Rope Climbs

10 snatches (95)

16:41 Rx 


1:53 Slower than PR. ;(

Sunday, November 24, 2013

"Kettlebell Linda"...

10,9,8,7,6,5,4,3,2,1 reps for time of:

Double KB Deadlift (2x32kg)
Double KB Floor Press (2x24kg)
Double KB Clean (2x20kg)

10:14 Rx (7 second PR)

Saturday, November 23, 2013

"Death by Pull Up"...


With a continuosly running clock perform 1 pull-up in the first minute, 2 pull-ups in the second minute, 3 pull-ups in the third… and so on, until you cannot perform the number of prescribed pull-ups for the given minute. 


14 rounds + 11 reps
(116 reps)

Friday, November 22, 2013

"Hurricane"...

300M Row
30 Strict HSPUs
30 Snatches (95)
200M Row
20 Strict HSPUs
20 Snatches
100M Row
10 Strict HSPUs
10 Snatches

29:41 Rx - HSPUs were SLOW!

Monday, November 18, 2013

“Mike”…

12 rounds for time of:

1 Rope Climb
3 Deadlifts (225/155)
9 Toes-to-Bar
* At completion of the 12 rounds do 25 Kettlebell Swings (70/53)
27:45 Rx 

---------------------------------------------------------------------
CrossFit Sobo's 2013 Veterans Day WOD is on honor of Mike Burnes & Mike Mondello for their service to our country during a time of war. The signifigance of the rep scheme is as follows:
12 – number of months per deployment
1 – number of times Mike Mondello was over-seas
3 – number of times Mike Burnes was over-seas
9 – number of months “in country”
181  - total number of reps to signify:  Delta Co., 181st Infantry Unit

Friday, November 15, 2013

"Velociraptor"...

10 HSPUs )
20 Box Jumps (24)
30 OH Lunges (45)
40 KB Swings (53)
50 Pull Ups

10:50 Rx

Thursday, November 14, 2013

EMOTM: 20 & 30 Man Makers for Time...

EMOTM - 20
Odd - 1 Bar Muscle Up 
Even - 10 Abmat Sit Ups

30 Man Makers for a Time: 5:20 (25)

Cash Out - 25 GHD Sit-Ups

Wednesday, November 13, 2013

"Hawks"...

 “Hawks”- AQAP:
1000m Row
50 Deadlifts (185)
50 Thrusters (75)
50 Box Jumps (30)
50 Burpees
50/side Overhead Walking Lunges (45)
100 Single-Unders
50 Tuck Jumps
44:52

In honor of Ryan Hawks - good friend of a Champlain Valley CF owner Jade Jenny and past member who died in a ski accident. 

RIP - Hawks 

RX was: 

“Hawks”- AQAP:
1000m Row
50 Deadlifts 225/155
50 Thrusters 95/65
50 Box Jumps 30/24
50 Burpees
50/side Overhead Walking Lunges 45/25
100 Double-unders

Sunday, November 10, 2013

"Clovis"...

For time:
Run 10 miles 
150 Burpee pull-ups
2:33:47 Rx 

Partition the run and burpee pull-ups as needed.

U.S. Army Second Lieutenant Clovis T. Ray, 34, of San Antonio, Texas, assigned to the 2nd Battalion, 35th Infantry Regiment, 3rd Brigade Combat Team, 25th Infantry Division, based in Schofield Barracks, Hawaii, was killed on March 15, 2012, in Kunar province, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife Shannon, son Dean, parents Bob Ben Sr. and Cecilia, brothers Eddie and Bob Ben Jr., and sister Jennifer.


Saturday, November 9, 2013

"100 Burpees for Time"...

100 Burpees for Time: 9:37 Rx

* After Red Eye in Jeans. Almost puked up my Bulletproof Coffee.

Friday, November 8, 2013

5k Desert Dash

5k Run - 27:45

At Commonwealth National Conference - JW Marriott in Scottsdale, AZ. 

Tuesday, November 5, 2013

"Lung Burner"...

10 Rounds for Time:
200M Row
10 Kettlebell Snatches (35) - 5/5
10 Push Ups
20:22 Rx (1:45 PR!)

Sunday, November 3, 2013

"Low Pull & Sky Pull"...

9-7-5 of:
Deadlifts (275)
Rope Climbs (12)
10:23 Rx 

“Back Squats Nancy”...

Five rounds for time of:
400M Run
15 Back Squats (135/95)
21:26 Rx
*Squats from the floor.
Mental Victory – got at 5 rounds of squats unbroken (Last time: 17:34 from the rack - Rx)

Friday, November 1, 2013

5x3 Overhead Squat & "November Rain"...

5x3 OHS
115x3
135x3
155x3
175x3
200# (Failed twice)

"November Rain"
AMRAP 7:
3 HSPUs
6 Pull Ups
9 Air Squats
9 + 1 Rx

Wednesday, October 30, 2013

5x3 Jerk & "Lansdowne"...

5x3 Jerk
145x3
160x3
175x3
190x3
205x2  - 
(200x3 is my 3RM)

"Lansdowne"
AMRAP 7:
10 Wall Balls (20)
15 Abmat Sit Ups
5 rounds + 6 reps R

Sunday, October 27, 2013

Ashland Half Marathon...

Official time on my Half Marathon - 2:17. Got my second wind at around mile 8. Pretty happy with my time considering I didn't really train for it. Crossfit for the win.

Wednesday, October 23, 2013

Tuesday, October 22, 2013

"Grace"...

4:09 Rx. Was at 15 reps @ 1:30 and the wheels fell off! 

First time Rx. Precious best was 4:29 @ 95#

Sunday, October 20, 2013

Box Squats...

185x3
225x3
255x3
275x2

Cash out: 25 (5x5) box squats at body weight (160#) with a one second pause on box.

Saturday, October 19, 2013

"Boat Race...

3 rounds for time of:
500 meter Row
400 meter Run
3 minutes rest 

Splits were: 4:09-4:28-4:20/18:57

(Last time: 4:06-4:26-4:11/18:43)

Friday, October 18, 2013

"Mary"...

As many rounds as possible in 20 minutes:
5 Handstand Push Ups
10 Single-Legged Squats 
15 Pull Ups
7 rounds Rx! - First time Rx
 (Last time: 7 rounds plus 6 reps /!Scaled Pistols to holding handle on GHD)


Monday, October 14, 2013

"Running Karen"...

30 rounds of:
5 Wall Balls (20)
400M Run

About 2 days Rx ... but I finished. First time running over 5 miles in 15 years.

Sunday, October 13, 2013

"Tyler"...


Five rounds for time of:

7 Muscle-ups
95/65 pound Sumo-deadlift high-pull, 21 reps
--------------------------------------------------------------------
I scaled to:
5RFT:
7 Strict HSPUs
21 SDHP (75)
14:40

1LT Tyler E. Parten, 24, of Arkansas, died Sept. 10 in1LT Tyler E. Parten, 24, of Arkansas, died Sept. 10 in Konar province, Afghanistan, of wounds sustained when insurgents attacked his unit using rocket-propelled grenades and small arms fire. He was assigned to the 3rd Squadron, 61st Cavalry Regiment, 4th Brigade Combat Team, 4th Infantry Division, Fort Carson, Colorado.

Saturday, October 12, 2013

"Double Jerry"...


For time:
Run 1 mile
Row 2K
Run 1 mile
Row 2K
Run 1 mile
47:45 Rx





Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor.