Sunday, March 31, 2013

"Trinity"...




1000M Row

2 Mile Run

50 Burpees


28:40 Rx

"No matter how slow you go - you're still faster than the person on the couch".

Friday, March 29, 2013

Max Plank & Open WOD 13.4


AM: Max Plank - 6:02

PM: CrossFit Open WOD 13.4

AMRAP 7 of:

3 Clean and jerk
3 Toes-to-bar
6 Clean and jerk
6 Toes-to-bar
9 Clean and jerk
9 Toes-to-bar
12 Clean and jerk
12 Toes-to-bar
15 Clean and jerk
15 Toes-to-bar
18 Clean and jerk
18 Toes-to-bar…

This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
Loads: 135 pounds for men 

65 Reps Rx
 women

Wednesday, March 27, 2013

"H2O - Recovery"



Drink 32oz of water

Mobility


1K Row - 4:00


Mobility 


Drink 32oz of water

Monday, March 25, 2013

"Vilify"...

500M Row

10 Snatch (115)


20 Shoulder-to- Overhead (115)


30 Front Squat

11:21 Rx

Saturday, March 23, 2013

"Mercy"...

10 Muscle Ups

20 Kettlebell Swings (70)


30 Toes-to-Bar


400M Run


13:34 Rx

Muscle Ups were slow. Grip is totally fried! Day three after 13.3 and "Diane". 

Friday, March 22, 2013

"Diane"...


21-15-9 reps for time of:

Deadlifts (225)

Handstand Push ups

7:04 Rx (1:27 PR)

Pretty happy after the Wall Balls in 13.3 yesterday. I know I can get sub 6 minutes!

Thursday, March 21, 2013

CrossFit Open WOD 13.3...

:



AMRAP 12:

150 Wall balls (20lbs to 10′ target)

90 Double-unders

30 Muscle-ups

101 Rx. Not a misprint.

Too many "no reps" to count. I might need to join "Curves" after that performance.


Jillian Michaels said - "A bad day for your ego is a great day for your soul". My soul is doing great!

Tuesday, March 19, 2013

Sunday, March 17, 2013

Open WOD 13.2 (Second Attempt)


10 Minute AMRAP of:

5 Shoulder to overhead, 115 lbs

10 Deadlift, 115 lbs

15 Box jump, 24 inch

226 reps 
24 reps PR!






Thursday, March 14, 2013

Open WOD 13.2...


10 minute AMRAP of:
5 Shoulder to overhead, 115 lbs
10 Deadlift, 115  lbs
15 Box jump, 24 inch
202 reps Rx

Will try again Sunday. I plan on stepping for the box jumps and doing jerks instead of push presses. I KNOW I can get another round!
=


Monday, March 11, 2013

"Breakout"...



200M Run

50 Abmat Sit Ups


400M Run


40 Abmat Sit Ups


600M Run 


30 Abmat Sit Ups


800M Run 

20 Abmat Sit Ups


15:04 Rx

Felt good to run outside! 


Mental Victory: Abmat Sit Ups - Unbroken

Saturday, March 9, 2013

Open Workout 13.1



17 minute AMRAP of:


40 Burpees
 30 Snatch, 75 / 45 lbs
30 Burpees
30 Snatch, 135 / 75 lbs 
20 Burpees
30 Snatch, 165 / 100 lbs 
10 burpees
Max rep Snatch, 210 / 120 lbs 

122 Rep Rx

Last year on Open WOD I got 22 reps @ 135#. Today I got 22 reps @ 135# AFTER 70 Burpees. 

Perspective is a wonderful thing!

Wednesday, March 6, 2013

"CrossFit Total"...


CrossFit Total

Back Squat, 1-rep max - 336#  (1# PR)

Shoulder Press, 1-rep max - 165#

Deadlift, 1-rep max - 425#

Total: 926# @ 163lbs BW (9# PR)

Tuesday, March 5, 2013

"Tomahawk"....

30-20-15-10-5
Ground-to- Overhead (45/25)
Uneven Push Ups (on plate)

One Suicide Sprint in between rounds (up and back). End on Suicide Sprint.

12:38 Rx

Monday, March 4, 2013

Mobility...

-50 OHS - PVC Pipe (not for time)

- Foam Roll

- Overhead Band Assist Squat Hold
- 1 minute/1 minute rest
- 2 minutes/1 minute rest
- 3 minutes

- Lacrosse Ball

Sunday, March 3, 2013

“Squat Snatch OTM 20″...



Complete 3 Squat Snatches on the minute for 20 minutes.
75# x 5
85# x 5
90# x 5
95# x 5
20130302-144516.jpg
“The Snatch is the world’s fastest lift. In addition to moving the weight quickly, the snatch also moves the weight a long distance – from the ground all the way overhead. The snatch not only trains power, but is an excellent developer of balance, flexibility, coordination, speed and strength”. – CrossFit Rockwall

Friday, March 1, 2013

10RM Front Squat & "Jackie"...

Post "Jackie" with Fabiana
10RM Front Squat - 175#

"Jackie"
1000M Row
50 Thrusters (45)
30 Pull Ups 
9:38 Rx (21 second PR!)


Mental Victory - NOT dropping the bar!

"Thruck Fusters"!