My workout log for the last 11+ years. Every workout that I have done since February of 2007 is listed here. I needed a name for the URL and was training with mostly Kettlebells back then, thus the name - Kettlbellrob.
First Lieutenant Scott Francis Milley was killed in the line of duty in the Baraki Barak district of Afghanistan on November 30th, 2010 at the age of 23. "Scooter” grew up in Sudbury excelling in both academics and athletics at Lincoln-Sudbury Regional High School. Every bit as excellent a person as he was a soldier and athlete, the memory of his unrelenting positivity and charisma continues to impact those who knew him. He is survived by his loving parents, Steven and Janice, and by his brother Steve and sister Ashley. 400M Farmers Carry (53) 20 Burpee Box Jump (30) 400M Plate Carry (35) 20 Burpee Box Jump (30) 400M Plate Carry (35) 20 Burpee Box Jump (30) 400M Farmers Carry (53)
47:37 * - I just realized I did 30 Burpee Box Jumps per round instead of 20.CrossFit Math Fail. Had the number 30 in my head because of the 30" Burpee box jumps. I copied and pasted the WOD after I finished and did not realize it was 20 till later.)
100 foot Walking lunge with 45lb/25 plate held overhead 30 Box jump, 24/20 inch box 20 Wallball shots, 20/14 pound ball 10 Handstand push-ups
U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.
The original plan was to do "The CrossFit Total". I failed at 337# back squat and decided to the pull plug instead of push it. Instead I dropped the weight 200# and did: 3 Pause Squats On-The-Minute for 15 minutes * 3 second pause on each rep @ 135#
The barbell ladder will alternate with Amrap chest-to-bar per minute for ages 40-49 and AMRAP regular pullups for ages 50 and up.
Each athlete will move from barbell #1 to pullup station #1 to barbell #2, to pullup station #2, etc. with a judge following along.
**You must do at least one rep of C and J in order to continue with the workout. If you can’t do at least one rep, you can do 5 burpees in that minute, instead. Once you have done burpees, you must do burpees for all subsequent barbell minutes. You will get a 0 for all minutes you perform burpees for your C and J score but you can continue on in the workout. If you run out of time and don’t get a C and J or 5 burpees in a minute, you will not be allowed to progress through the rest of the ladder in either C and J or pull-ups, and your score will be the reps you’ve gotten up to that point.
**You must do at least one rep of pull-ups each pullup minute, or you will have to stop at that minute. Your score will be the reps you’ve gotten to that point.
**NOTE SCORING FOR THE CLEAN AND JERKS**
Barbells 1 and 2: Each C and J will count as 1 rep
Barbells 3 and 4: Each C and J will count as 2 reps
Barbells 5 and 6: Each C and J will count as 3 reps
Barbell 7: Each C and J will count as 4 reps
This means that as the weights increase, each rep counts more.
**Overall workout scoring**
67% C and J total reps (weighted amounts taken into account)
33% C2B/pullup total reps
WOD 2 SHUTTLE RUN PLUS (9 min time cap)
Run 10 yards to OHS 45/35–barbells are there waiting. Do 10 OHS (only 5 for ages 55-59 men, 60+ men and women) Run back to start.
Run 10 yards, do 10 OHS (5 for 55-59 men and 60+ men and women) and run to 20 yard line. Do 8 KB swings (kb’s waiting there) and run back to start.
Run 10 yards, do 10 OHS (5 for 55-59 men and 60+ men and women) run to 20 yardline do 8 swings, run to 30 yard line where there will be DB’s for 8 DB snatches per arm, alternating sides. Run back to start.
Run 10 yards, do 10 OHS (5 for 55-59 men and 60+ men and women), run to 20 yardline and do 8 swings, run to 30 yardline, do 8 snatches per arm, run to 40 yard line. and do 24 burpees and sprint back to start.