12/29/09 WOD

266.2# fully clothed today, yikes. I need to stop getting on the scale.

WU
40 HIIT minute run, 3.6 miles.

WOD Row 5K
500 consecutive rowing strokes.
Rower only calcs time, not distance.
Total time: 16:22
Crushed the last 100 strokes.

Absolutely spent and destroyed after the WU and WOD, especially following the Deadlift WOD yesterday. Grip is shot. Traps are toast. Feels GREAT!

12/28/09 WOD

Warm Up:
15 minute run 1.8 miles

WOD
Deadlift
Sets: 1-10-1-20-1-30
365-275-365-225-365-185
2 minute rest between sets

Cool down
15 minute elliptical, lower back and legs were toast!

First time deadlifting somewhat heavy since the lower back strain in July. Felt good and strong; we'll see how it feels tomorrow.

12/12/09 WOD

20 min HIIT run
15 min HIIT elliptical

WOD
21-16-11-6 reps per deadlift each round:
225# deadlift
25 ABMAT sit-ups per rd
7 Burpees per rd
Total time: 17:59

12/7/09 WOD

M/40/6'3"/261#

Warm Up:
Bike 15 miles in 41:40
200 Sit Ups

Split Jerks
135#
155#
175#
185#
205#
215#
185#X3

12/6/09 WOD

LumberJack 20 WOD this AM
25 Deadlifts (225lbs) mod
Run 400m
20 KB swings (70# dumbbell)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups-jumping (Chest to Bar)
Run 400m
20 Box jumps (24”)
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m
Total time: 42:05
All runs on treadmill

Many in the CrossFit community were affected by the tragic shootings at Fort Hood, but none as directly as one of our affiliates, Lumberjack Crossfit .Four members of that affiliate were killed. CrossFit is launching a hero WOD fundraiser for our four fallen Soldiers.

On December 5th, we are asking affiliates and individuals to do two things: participate in the workout (as a display of solidarity with Lumberjack CrossFit) and to reach out to family, friends, and strangers to donate whatever you can. With the help of the CrossFit community, we can assist the men and women at Ft. Hood and Lumberjack CrossFit to raise money for the families of the fallen, and the future needs of the approximately 30 wounded.

The long-term needs of these families and the wounded are significant; many of the wounded are still in intensive care. Most will not fully recover from being shot multiple times at near point blank range with a .357.

Our community clearly has the ability and commitment to make a difference for these folks. Let’s turn out on the 5th and show our support by registering as a fundraiser now.

12/4/09 WOD

30 minutes cardio
Warm up:
1 giant set
50 Pull downs
50 Seated rows

10, 9, 8, 7, 6, 5 of:
135# full back squat to overhead press
10 push ups
15 sit ups
Total time: 15:09

11/26/09 WOD

20 min bike: 5.25 miles
20 min elipictal

As many rounds as possible in 20 minutes:
With a 95# bar, 1 round =
1 deadlift
1 hang power clean
1 front squat
1 shoulder press
Total rounds: 61

11/25/09 WOD

15 minute bike: 5.25 miles
15 min power walk: 3.5 mph@4.0 incline

10,9,8,...,1 reps per superset
100# Thruster(full squat to overhead press)
5 push ups
50# kettlebell swings
5 push ups
Total time: 20;36

11/25/090

10/24/09 WOD

21-15-9-6
Back squat thrusters (Full squat to overhead press) 115#
ABMAT Sit ups: 21 reps
Kettlebell swings 35#: 21 reps
Total time: 15:19


20 minute HIIT Run
1.78 miles

10/23/09 WOD

30 minutes HIIT Bike


21-18-15-12-9
Pull downs
Seated Rows
Should Press
Dumbell Curl
Tricep Pushdowns
Total time: 24:27

10/21/09 WOD

50 minute HIIT run: 4.23 miles

10/20/09 WOD

30 minute bike


5 rounds for time:
7 pull ups
14 bench dips
21 sumo deadlift high pulls 95#
Total time: 17:07

10/19/09 WOD

30 minutes of HIIT biking

50-40-30-20-10

Squats

Sit ups

Back Extensions

Total time: 17:31

10/15/09 WOD

Five rounds for time of:
135 pound Hang squat clean, 15 reps
30 Push-ups

Total time: 23:07

40 minute bike: 15 miles

10/13/09 WOD

30 minute HIIT run: 3.1 miles

Modified "Elizabeth"
21-15-9 reps of:

Hanging Power Clean 135 pounds

Bench dips (42-30-18 reps)

Total time: 12:24

http://media.crossfit.com/cf-video/CrossFitGames09_TheCrucible.wmv

Los Angeles County Fire Department Camp 9

10/12/09 WOD

Felix Olschewski, Muenster Nienberge Germeny

30 minute bike: 10.88 miles
20 minute HIIT Run (Run 2 minutes,walk 1 minute): 1.92 miles


Modified "Fran"
21-15-9
Back squats to overhead press 95#
Pull-ups (Jumping)
Total time: 9:44

21-15-9
Sit ups
Back Extensions

INSANE VIDEO!

1:53 "FRAN"

http://media.crossfit.com/cf-video/CrossFitMontclair_Rhabdo153Fran.wmv

10/9/09 WOD

3.1 mile run (5K)

26:58 minutes

21-15-9-6

Sit-ups

Back Extensions

Total time: 4:10

21-15-9-6

Pull Ups

Squats

45# sumo deadlift high pulls

Total time: 12:56

Setting up the overhead squat:

http://media.crossfit.com/cf-video/CFJ_LisaRay_SetUpOHSquatTrailer.wmv

10/6/09 WOD

First time back to working out normally in almost a month since I severely pulled muscles in my lower back. Been taking it easy, mostly biking and walking 3-4 times per week without any stress on the lower back. Tested it out with a very light workout last week and it passed.

40 minute bike ride: 14.40 miles
20 minute run: 2.10 miles
WOD
21-18-15-12-9-6-3
95% back thruster: full back squat to an overhead press
Abmat Sit-ups
Back extensions
Total time: 19:56 Total reps: 252

9/2/09 WOD

40 minute bike ride: 12.02 miles

WOD
21-15-9
95# Hanging Power Clean to overhead press
Pull ups
Total time: 8:06

135# back squat to overhead press
3-3-3-3-3

100 abmat sit ups

http://crossfit.com/

8/13/09 WOD

Bike 13 miles in 40:18

10-8-6-4-2
Squats 225#
Kettlebell swings 50# 12 reps/set
Power Cleans 135#
Total time: 15:42

8/11/09 WOD

Bike 15.00 miles in 41:18 minutes

Deadlifts 5-5-5-5-5
315-315-315-315-315

50 resp each, no rest between exercises:
Shoulder presses 45#
Upright rows 45#
Barbell curls 45#
Tricep cable-extensions 100#
Total time: 7:56 minutes

8/10/09 WOD

Bike 13.28 miles in 40 minutes

50 reps each, no rest between exercises:
Jumping Pull ups
Abmat sit ups
Squats
Back extensions
24" step ups-alternate legs
Total time: 15:02

8/2/09 WOD

"J.T."
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan in July, 2005.
"My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today." Erin Taylor

My WOD
21-15-9
135# Shoulder Press
Jumping/negative dips
Push-ups
Total time: 11:59

8/1/09 WOD

Great story:
http://media.crossfit.com/cf-video/CrossFitGames09_MalzToTheWall.wmv

Back Squat 1-1-1-1-1-1-1 reps

Warm up:
135-225

WOD
315
325
335
345
350x2
225x12

1:03 power walk

Weighed in at 261.2# today, WTF?

7/31/09 WOD

HIIT Run
2.1 miles in 20 minutes
Alternate: walk 20 seconds and run 1 minute

WOD
15-12-9-6-3 rounds of:
Pull ups-jumping
Shoulder Press 95#
Squats
Abmat sit ups
Sumo Deadlift High Pulls 95#
Total time: 14:02

7/29/09 WOD

Run 10k (6.2 miles)
Total time: 70:34
1288 calories burned
Weighed 258# today

Knees and quads were completely tired, burned out from 165 reps of 45# front squats in 20 minutes on Monday, then 3.6 miles and 30 reps of 135# front squats yesterday. I am done, tired as all hell. Really looking forward to a day off tomorrow, might even take 2 in a row to fully rest.

7/28/09 WOD

With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute... continuing as long as you are able. Use as many sets each minute as needed.
Post number of minutes completed to comments.

Warm up: ran 3.6 miles in 40 minutes

WOD
7 rounds + 2 reps
Total reps in 8 minutes = 30
Full squat cleans

7/27/09 WOD

As many rounds as possible in 20 minutes:
5 Pull Ups
10 Hanging leg raises
15 Thrusters 45#
http://media.crossfit.com/cf-video/CrossFit_BBThrusters.wmv
Total rounds: 11

55 pull ups
110 Hanging leg raises
165 Thrusters (SUCKED!)

1.25 mile HIIT run in 15 minutes
Alternate 1 minute sprint/30 second walk

7/24/09 WOD

"DT"
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push press, 6 reps
Total time: 14:14

Run:
1.67 miles in 20 minutes

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.
Posted by lauren at April 14, 2009 4:35 PM

7/22/09 WOD

For time:
50 Step ups/box jumps 24"
50 Ambat sit ups
50 Kettlebell swings 35#
50 Squats
50 Jumping Pull ups
50 Shoulder Presses 45#
50 Back extensions
50 Thrusters 45#
50 Jumping Jacks
50 Push ups
50 Tuck Jumps
Total time: 33:29

Cool down: 20 min walk

7/21/09 WOD

5 rounds for time;
21-18-15-12-9 reps per round ;
No rest between rounds, sets, or exercises:
Run .25 miles
Pull ups
Squats
Abmat sit ups
Sumo deadlift high pulls 45#
Shoulder presses 45#
Total time: 25:54

Deadlift:
1-1-1-1-1-1
315# each set, 60 second rest between sets

7/20/09

56 minutes of cardio

7/14/09 WOD

Thrusters 1-1-1-1-1-1-1
http://media.crossfit.com/cf-video/CrossFit_BBThrusters.wmv
135-155-165-175-185-195-135x8 Rear Thrusters
90 second rest between sets

21-18-15-12-9
Pull ups
Sit ups
Sumo Deadlift High Pull 45#
Squats
Shoulder Press 45#
Total time: 16:01

Run 1.5 miles: 14:00

7/12/09

1:14 minutes of cardio

7/11/09

56 minutes of cardio

7/10/09 WOD

Two rounds of:
Right arm barbell push-press 12 reps
Left arm deadlift 12 reps
Run 800 meters
Left arm barbell push-press 12 reps
Right arm deadlift 12 reps
Run 800 meter
Go heavy, run fast, scale as needed.
Post time to completion and loads to comments.

My weight used:
65# dumbbell push-press
100# dumbbell deadlift
Total time: 24:03

Bodyweight 7/11/09 am: 255.8#

7/9/09 WOD

Four rounds for time of:
Run 400 meters
50 Squats
Total time: 16:50

7 rounds for time,
21-18-15-12-9-6-3 reps rounds of:
Front squats w/135 pounds
Abmat sit ups
Run .25 miles (total of 2 miles)
No rest between sets or exercises.
Total time: 31:15

7/5/09 WOD

Shoulder press 1-1-1-1 reps
Push press 3-3-3-3 reps
Push jerk 5-5-5-5 reps

Shoulder Press: 155-165-175-135x8
Push Press: 155-165-175-185
Push Jerk (Split): 135-135-135-135
1.5 mile run

7/4/09 WOD

"Randy" & "Badger"

Due to time constraints at the globo, I had to do a scaled combination of 2 hero WOD's, "Randy" and "Badger":

Run 1.5 miles
Complete three rounds for time of:

75 pound Squat clean, 20 reps

20 Pull-ups

75 pound hanging power snatch, 20 reps

Total time: 38:11

http://crossfit.com/

"Randy"

Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 6, 2008 in the line of duty. Our thoughts and prayers go out to Officer Simmons' wife and two children.

75 pound Power snatch, 75 reps for time.

"Badger"

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq December 11, 2007.

Complete three rounds for time of:

95 pound Squat clean, 30 reps

30 Pull-ups

Run 800 meters

7/3/09 WOD

45 minutes of cardio

7/1/09 WOD

Run 1.55 miles
3 rounds of 21-15-9 reps (no rest between exercises or sets):
Hanging Power Cleans 95#
Pull Ups
Shoulder Presses 95#
Sit Ups
Run 1.55 miles
Total time: 43:31

6/26/09 WOD "Terrible Twenty-Five"

Terrible Twenty-Five, my version of the "filthy fifty"

250 Single Under Jump Ropes
25 Squats-no weight
25 Sit Ups
25 Push Ups
25 SHDP (Sumo Deadlift High Pull) 50#
http://media.crossfit.com/cf-video/CrossFit_SDHP.wmv
25 Shoulder Presses 50#
25 30" Box Jumps
25 Back Extensions
25 Kettle Bell Swings 50#
25 Thrusters 50#
http://media.crossfit.com/cf-video/CrossFit_BBThrusters.wmv
25 burpees
1/2 Mile Run
Total time: 21:51

6/24/09 WOD

Done in the gym at the hotel in Pittsburgh, limited equipment.

5 rounds for time; no rest between exercises or rounds; partition reps as needed:

Run .25 miles
5 burpees (Happy Corey!?!?)
http://media.crossfit.com/cf-video/CrossFit_Burpees.wmv
10 Pull ups (kipping or jumping or jump kipping)
15 Push ups
20 Back Extentions or Good Mornings
25 Sit ups
30 Squats

Total time: 30:05

6/22/09 WOD "500"

"500" Garage Gym Workout
For time:

No rest in between sets or exercises, finish all reps per exercise before moving to next, partition reps as needed:
500 Single Under Jump Ropes
50 Push Ups
50 Sit Ups
50 Kettle Bell Swings 30# Dumbbell
50 Squats
50 Shoulder Presses 30# Dumbbell
500 Single Under Jump Ropes
50 Push Ups
50 Sit Ups
50 Kettle Bell Swings 30# Dumbbell
50 Squats
50 Shoulder Presses 30# Dumbbell
500 Single Under Jump Rope
Total time: 35:37

Give it a shot!!!!

6/18-6/21 WOD's

6/18/09
Rest Day

6/19/09
60 minutes of cardio

6/20/09
90 minutes of cardio

6/21/09
Rest Day

6/17/09 WOD

21-18-15-12-9 reps per set: no rest between sets or exercises

Each set includes:
Run .25 miles
50# Thrusters (Full squat with a shoulder press finish)
Sit-ups
Push Ups
50# Sumo-Deadlift High Pulls (deadlift start into an upright row finish)
Jumping Jacks
Squats (body weight)

5 sets for time: 32:37

6/16/09

50 minutes of cardio.

Killer WOD planned for tomorrow.

6/15/09

Been working out at home and on the road, just not logging, need to get back to recording progress.

WOD done at hotel after 450 miles of driving today.

4 sets for time:
Run .50 miles
20 jumping pull ups
20 push ups
20 abmat sit ups
20 24" step ups, alternate feet
12 90# push press
12 curls
12 tricep extenstions

Total time: 39:38

5/7/09 WOD

Done at the hotel gym in Philly

30 minutes of cardio on treadmill, alternate 5 minute power walk with 5 minute run.
2.2 miles in 30 minutes.

5/12/09 Home WOD

No globo today...Home WOD

Run 1.0 mile: 9:35
21-15-9
Shoulder Press w/50# dumbbell
ABMAT Sit Ups
Push Ups
Run 1.0 mile: 10:12
21-15-9
Thrusters w/30# dumbbell
ABMAT Sit Ups
Good mornings w/30# dumbbell
Total time: 34:30

No rest between runs, exercises, or sets...brutal.

5/8/09 WOD

Home WOD

21-18-15-12-9
Single under jump ropes (#of reps x10: 210/180/150/120/90)
Kettlebell Swings w/50# dumbbell
Sit Ups
Push Ups
Squats

Total time: 18:01

5/6/09 WOD

Done at the globo in Philadelphia


Make up WOD
Shoulder Press:
135x1
175x1
185x1
190x1 Fail
190x1 Tie PR
185x1

Today’s WOD
Push Jerk:
135x1
185x1
195x1
205x1 PR
225x1 fail
185x3

Pull ups:100 Jumping
Total time: 6:04

5/4/09 WOD

First day back on the grid in almost a week, needed a break, I was getting burned out.

WOD
Front Squats 3-3-3-3-3
205x3
235x3
255x3
275x3
PR225x5

Then did:
21-15-9
Power Cleans 135
Push ups
ABMAT Sit Ups
Total time: 6:42

Cool Down: 20 minutes of HIIT
1.6 miles of POSE on the treadmill, intervals:
walk 2 minutes @ 2.5-3.5 mph
run 1 minute @ 8.0-8.5 mph

Great to be back!

4/29/09

Cardio: 1:12 walk with 20# weighted vest on while push mowing the back yard; triple cut due to all of the rain.

WOD
21-18-15-12-9 reps of:
50# Thrusters
Back Extensions
50# Sumo Deadlift High Pull
Push Ups
Sit-ups ABMAT style
Total time: 16:36

4/27/09 Filty Fifty

50 Box jump, 24 inch box
50 Sumo-Deadlifts High Pulls w/50#
50 Kettlebell swings, 30# dumbbell
50 Squats
50 ABMAT Sit ups
50 Push press, 50 pounds
50 Back extensions
50 Thrusters w/30 pounds
50 Push Ups
50 Tuck Jumps: Jump up while pulling knees to chest
Total time: 29:11

4/24/09 "Michael"

"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28, 2005. With heavy hearts we offer our prayers and condolences to his wife, Laura, and 14-month-old daughter, Molly. The price of freedom, and its worth, is found in Michael's passing. The debt owed to Michael and his family can never be repaid but only honored by remembering Michael and remaining free.

WOD
Run .5 miles
50 Back Extensions
50 ABMAT Sit-ups
Total time: 24:50

4/22/09 Deadlift

Wednesday 090422
Deadlift 1-1-1-1-1-1-1 reps
Post loads to comments.

Today:
Up at 3:20am.
1 1/2 hr drive to the airport, then 1 hr flight from Chicago to Columbus.
1 hr drive to Dayton for a 2 hr meeting.
Then 4 1/2 hr drive to Pittsburgh.
326 miles driven. Lather, rinse, and repeat tomorrow.

WOD
Warm up: 20 minute on treadmill

Deadlifts x 1 rep
405
405
405
405
405
405
405
All done with 1 minute rest between sets.

Cash out: 3 sets, 8 reps each, no rest between sets
OverHeadSquat 45#
Push Press 45#
Rear Thrusters 45#

Back to the hotel to pass out.

4/21/09 "Angie" and Back Squat

“Angie”
As rx’d
100 pull ups: Jumping
100 sit ups: ABMAT
100 squats
100 push ups
Complete all reps of each exercise before moving to next...
Time: 23:42

THEN

Back Squat:
5 sets of 3 reps
Light day today,
225 x 3 reps, 5 sets total.

4/18/09 100 Inverted Burpees

For time:100 Inverted burpees
Post time to comments

Not a chance in hell my shoulder can support my weight w/handstands, came crashing down. Regroup.

Sub:15 rounds of 10 reps each
Squats
Push ups
Abmat Sit-ups
Time: 16:15

Then push mow .5 acres with 20# vest on. Time: 1:12:06

4/16/09 "Danny"

“Danny”
Complete as many rounds in 20 minutes as you can of:


24 inch Box Jump, 30 reps
115 pound Push Press, 20 reps
30 Pull-ups
Post rounds completed to comments.

Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and son Jojiye.

“Danny” done 4/17/09 at Hotel in AM.
30 24” box jumps

20 100# Push Press

30 Pull ups-jumping

20 minutes = 4 complete rounds + 30 box jumps + 4 push presses

4/15/09 "Helen"

“Helen”
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups (jumping)

As Rx’d
10:49.

TOUGH!!!!!
Finished up with 15 min of HIIT on treadmill:
2 min @ 2.5 mph
1 min @ 9.0 mph

4/14/09 "DT"

"DT"
Five rounds for time of:
155 pound Deadlift,
12 reps

155 pound Hang power clean, 9 reps

155 pound Push jerk, 6 reps
Post time to comments


R.I.P. SSgt. Davis, my prayers go out to you and your family. 

As Rx’d
Total time: 16:17
Pushed through it in his honor.

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J

4/13/09 row, burp, run

Three rounds for time of:
45 resp of a 50# dumbbell: Sumo Deadlift High Pulls, dumbbell lifted from ankles to chin 45x's
21 Burpees
210 single under jump ropes
Total time: 20:55

Sad day when 210 single jump ropes as fast as I can is considered a rest!!!

4/12/09 Easter

No workout, globo gym was closed.

4/10/09 Cross Fit Total

Friday 090410
"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.
Compare to 090310.

WOD 4/11/09 AM
Back Squat: 385 CF PR
Shoulder Press: 190 CF PR
Deadlift: 430 CF PR
Total: 1005 PR

I was in the zone this morning, totally psyched and focused all night on the lifts, visualization this morning. I had one more rep left of the 3 in the deadlift, but shut it down due to time and a new CF PR.

The 385 back squat was tough, felt really heavy. Got good and as deep as I could go, slight pause at the bottom, then exploded up. The 350 prior to that felt smooth, almost light. These are a ways off of my previous PR of 585x2, but that too was a looooong time ago.

The 190 felt good. We just did the shoulder killer on Tuesday, which I was only able to get 170, but that was after getting up at 3:30am to catch a flight, travel, and driving all day long.

The 430 was a new CF PR. It was smooth, almost surprised myself when I got to the sticking point for me, which is just under my knees. It kept going and I was able to stand upright, locked it out. Felt awesome. I should have tried for 450, but that will wait for next time.

Happy Easter!

4/10/09 Garage WOD

Couldn't get to the globo today, CFT tomorrow AM.

Garage WOD:
6 rounds for time
250 single under jump ropes
25 ABMAT Sit ups
Total time: 18:27

4/8/09 5K Run

Wednesday 090408
Run 5 K

5k: 25:56 this AM at the hotel. Left knee wasn’t cooperating last night to run, serious pain.
Not too bad at 255#, wish I could drop about 20#, but it just isn’t happening. My metabolism has pretty much stopped. I’ve gone to a high protein, medium fat, low carb diet over the past 4 weeks and I actually gained a few pounds, hopefully lean muscle mass. The belt has dropped a hole, so that is good. Pants fit better. I guess I need to stop using the scale. My strength is starting to come back to where it was 9 years ago before I stopped going heavy on the free weights.
I think my time is a PR, have to go back and check. Getting better, even though I haven't been doing any running other than HIIT drills on the treadmill. I used to run 10-13 miles/week, and all I would have is sore knees and hips. CF works, without a doubt.

4/7/09 WOD-Shoulder Killer

Tuesday 090407
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Post loads to comments.

SP-135-155-175(PR)-185F-175
PP-175x5(PR)
PJ-135x5 (Still working on form/movement)
Cool down: 20 min stationary bike
Rare WOD on a travel day, found a Globo just down the street from my hotel. Up at 3:30am...running on empty.

4/6/09 21's-6's

Modified WOD
21 95# Overhead Squat
21 Pull ups-kip & jump
21 abmat sit ups
18 95# OHS
18 Pull-ups-kip/jump
18 abmat Sit-ups
15 95# OHS
15 Pull-ups
15 abmat Sit-ups
30 squats
12 Pull-ups-kip/jump
12 abmat Sit-ups
30 squats
9 Pull-ups-kip/jump
9 abmat Sit-ups
30 squats
6 Pull-ups-kip/jump
6 abmat Sit-up
Total time: 23:34
That SUCKED. After the first 10 OHS, I knew it was a bad idea.

Cool down-HIIT:
Alternate run/walk
1 min @ 7.0 mph
1 min @ 3.0 mph
1.6 miles in 20 minutes

4/5/09 Hang Power Clean and Jerk

Warm up
20 min HIIT on treadmill
3 min run, 1 min walk: 2.0 miles


WOD
Hang power clean and jerk 1-1-1-1-1-1-1 reps
135x1
155x1
185x1
205x1
225F, No HPC
225, HPC PR, 7/8 no lock out on jerk
215x1 PR
185x5

4/3/09 WOD

Pull Ups and Lower Abs
Three rounds for time:
21 pull ups (jumping and kipping)
21 bent leg raises
9 one arm rows w/50#
Total time: 9:46


“Nancy”
Five rounds for time of:
400 meter run (.25 miles)
45 pound Overhead squat, 15 reps
Total time: 18:18

4/2/09 Travel Day

4/1/09 WOD

Workout at the hotel fitness center and hotel room in Pittsburgh, PA.

Ran 2.25 miles on treadmill, alternating a 2 minute walk with a 1 run at 8.0 mph after a 10 minute warm up walk. Total time: 30:00 minutes.

WOD
5 rounds for time:
30 abmat sit ups
25 back extensions
Total time: 17:18

3/31/09 Travel Day

3/29/09 WOD Fight Gone Bad

"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Add your points and post them to comments.
Compare to 081231.


WOD-done 3.30.09
Home version of FGB
30# Dumbbell Thrusters
80# SDHP (50#db in left hand/30#db in right-switch each set)
20" Chair jumps
80# Push Press (50#db in left hand/30#db in right-switch each set)
30# Dumbbell swings
Rd 1: 104 reps
Rd 2: 98 reps
Rd 3: 95 reps
Total reps: 297 reps PR

3/28/09 WOD

30 min HIIT (High Intensity Interval Training) Run
10 rounds:
Walk 2 minutes at 3.0 mph
Run 1 minute at 8.5-10.0 mph
Total distance 2.71 miles

WOD
5 rounds for time:
10 45# rear squat thrusters
10 45# Overhead squats
10 45# should press
Total time: 12:31

Saturday weigh in: 255.2#

3/27/09 800M WOD & Pull Ups/Push Ups

3/26/09 800M WOD
Four rounds, each for time of:
800 meter run
Rest as needed between efforts.
Post times for each round to comments.

Did yesterdays , then right into today’s WOD.
262.3# this morning, but down 1 belt hole…crazy. Gotta love a high protein, low carb diet in conjunction with CF, awesome.

My WOD
800M each round
Rd 1: 3:39
Rd 2: 3:27 great last 150m kick, but killed me
Rd 3: 3:44
Rd 4: 3:58
3 min walking rest between rds.

10 rounds for time of:
10 Pull-ups
10 Ring dips
Post time to comments.

My WOD, Scaled
10 rds for time:
10 Pull ups: kipping and jumping
Push Ups
Total time: 14:31

This was brutal, hit the wall after the 4th set of pull ups and push ups, then gutted out the balance. Mr. Pukie was lurking, strongly. The running right before crushed me and my time, I was spent. Great WOD, worked everything to the max. Enjoy the weekend.

3/26/09 Rest Day

Traveling with work and back home from Philadelphia. Not really a rest day, drove 150 miles and sat in the airport for 3+ hours on a delay.

3/25/09 WOD Front Squats

Wednesday 090325
Front squat 3-3-3-3-3 reps
Post loads to comments.

WOD
185x3
210x3
225x3
245x3
255x3 (PR)
185x10 (Thought both of my f'ing wrists were going to dislocate)

OHS 45x10x2
Shoulder Presses: 45#x10x2
Cool down: HIIT on treadmill, 20 minutes
2 min walk/2 min run at 7.5-9.0mph

3/24/09 REST DAY

Flew into Philadelphia, drove to Allentown and Easton, back to Philly. Much needed rest day.

3/23/09 WOD "Karen"

“Karen”
For time:
150 Wallball shots, 20 pound ball
Post time to comments.

Scaled WOD
45# thrusters
135 reps
Total time: 11:08

Legs and shoulders are toast...

3/22/09 WOD "Lynne"

Sunday 090322
"Lynne"
Five rounds for max reps of:
Body weight bench pressPull-ups
Post reps for both exercises in all rounds.

Scaled WOD
225# Bench Press/Pull ups
*** Historical day for me today, I got my first unassisted pull ups done, all kipping!!!!!262.9 lbs and a 36” sleeve makes them tough, but I was happy as a clam when I popped them out and came off the bar, huge a$$ smile on my face, woo hoo!
Rd 1: 5/8
Rd 2: 5/6
Rd 3: 4/8
Rd 4: 4/8
Rd 5: 3/7
Total: 58
BP 21/PU 37

3/21/09 WOD

Deadlifts and Running

For time:
225 pound Deadlift, 21 reps
Run 800 meters
225 pound Deadlift, 15 reps
Run 800 meters
225 pound Deadlift, 9 reps
Run 800 meters


As Rx’d
225 pound Deadlift, 21 reps
Run 1/2 mile on treadmill
225 pound Deadlift, 15 reps
Run 1/2 mile on treadmill
225 pound Deadlift, 9 repsRun 1/2 mile on treadmill
Total time: 17:48
Loved it, every second of it, but the runs sucked in a good way!
Have fun.

3/20/09 WOD

150 Pull Ups
All jumping pull ups.

Partitioned
10 sets of 10 jumping pulls ups = 100 jumping pulls ups
Between each pull up set did 10 push ups = 100 push ups
10 sets of 5 jumping pulls ups = 50 jumping pull ups
Between each pull up set did 10 sets of 10 squats = 100 squats

Total jumping pull ups=150
Total push ups=100
Total squats=100
Total workout time: 17:28

3/19/09 Rest Day

Woke up at 3:45am
1 hour and 30 minute drive to the airport
6:20am flight to Columbus, OH
Arrive in OH, drive 1 hour to Dayton for an appointment.
Drive 2 hours and 20 minutes to Athens, OH for another appointment.
Drive 3 hours and 30 minutes north to Cleveland to my hotel.

Total drive time: 8 hours and 20 minutes.

Not much of a rest day.

3/18/09 WOD

Split Jerk 1-1-1-1-1-1-1 reps
Post loads to comments.

1st time doing Split Jerks. Felt fine, but will take some time to get the movement down. My last rep/set felt the best, quickest, and got the deepest split. Damn 36” sleeves!

155x1
175x1
190x1
200x1
210x1 (PR)
185x1
185x1

http://media.crossfit.com/cf-video/CrossFit_BurgJerkIntro.wmv

3/17/09 WOD Happy St. Patrick's Day!!!!!

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it ‘Body Armor.‘ From here on it will be referred to as ‘Murph’ in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Tuesday 090317
"Murph"
For time:

1 mile Run

100 Pull-ups

200 Push-ups

300 Squats

1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
Post time to comments.

Done this morning. Done as Rx'd w/out the vest, left it in the car, which was a good choice. I'll be able to get it done with the vest one day, just not right now.

Total time: 49:28

1 mile (9:14)

100 pull ups

200 push ups

300 squats

1 mile run (10:48)
PR by almost 15+ minutes

Partitioned all of the pull ups, push ups, and squats. Push ups were the toughest by far. All pull ups were jumping, where last time they were done on a gravitron.

Great WOD, very inspirational. RIP "Murph."

3/16/09 REST DAY

We needed and done as Rx'd.

3/15/09 WOD

"J.T."
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups
Post time to comments

21-15-9
115# Shoulder Presses (right shoulder would allow HSPU)
Bar dips-most jumping/kipping
Push ups
Total time: 10:58

Shoulder presses felt good, strong. Much deeper ROM with the presses than the handstand version. My right shoulder won't hold my weight and the angle causes the joint to have no power at all.
Bar dips, I have a similar issue with the shoulder, so most were jumping/kipping, but worked on the negative to build strength.
Push ups were tough following the presses and dips, most were broken into 2-3 reps and rest.

Shoulders, traps, and triceps=toast.Cool down: 2.2 mile run
Looking forward to the rest day tomorrow. Knees need a break.

3/14/09 WOD

Saturday 090314
Five rounds for time of:
155 pound Hang squat clean, 9 reps
15 ft Rope climb, legless, 3 ascents

Sub WOD:
5 rounds
155# hanging cleans, 9 reps/rd
15 jumping pull ups/rd
Total time: 12:23

I wanted to call it mid-way through the 3rd round, but gutted it out for all 5. Great WOD, definitely a full body.
Cool down: 10 minute power walk and stretching.
I will fully enjoy my cheat day today, 100% all in.


Brother-in-law Jeff joined me again today (He's about 2 weeks into CF, drinking the Kool-Aid)
5 rounds
45# hanging cleans-1st time doing them, 9 reps/rd
9 jumping pull ups/rd
Total time: 7:29

3/13/09 WOD

Friday 090313
Back Squat 3-3-3-3-3 reps


225x3
275x3
315x3
350x1 (CF PR!)
315x3

I only got 335 on Tuesday during the CFT, so I was elated when I got the 350 up, couldn’t get it 3x, but happy with the single. I could hear Kelly Starrett the entire time “core tight, knees back, weight forward, active hips, explode!“ Felt great.
Got off the rack, immediately went to the treadmill and ran 1.12 miles in 10 minutes, I guess it was just habit, felt like a Murph moment.

3/11/09 WOD

Complete as many rounds as you can in thirty minutes of:
Five pull-ups
Five ring dips
15 Sit-ups


Modified WOD due to traveling, no dip station.
5 Pull Ups-jumping, they are really coming along in the past few weeks, kipping real soon
15 push-ups (sucked terribly after the 10th set)
15 ABMAT Sit Ups
14 rounds + 5 pull ups, 15 push ups, 4 sit ups 30:01.

That was nucking futz, especially after the CFT last night. I was cramping up, everywhere, about half way through.Highly looking forward to the rest day tomorrow, but will be traveling back which sucks too. Best place to travel to, is home.
FYI, the weirdest part about yesterdays CFT WOD were the long breaks between sets, just haven’t had much rest between sets and excercises in a long time. With the exception of Barbara, each WOD is non-stop, which I love.

3/10/09 WOD CrossFit Total

Tuesday 090310
“CrossFit Total”
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.


Went about 85% tonight, dead a$$ tired from traveling all day, felt good though. First CFT, long way from old PR of 1,100 many years ago.
CF Total
BS: 335 (CF PR)
SP: 175DL: 400 (CF PR is 425, last week)
CF Total: 910
Felt like I could get 375-400 with a lot of work, this was the first time I had gone heavy BS in over 12 years.
SP were shot from yesterdays WOD.
DL PR was done last week at 425. Skin tear still healing, but 400 felt really good.Next CFT I expect to be in the 1/2 ton club!!!

3/9/09 WOD

Monday 090309
Complete as many rounds as you can in twenty minutes of:
5 Handstand Push-ups
10 L Pull-ups
15 Steps, Walking Lunge
Post rounds completed to comments.


I did a modified version.
5 Shoulder Presses with 115#
10 pull ups-jumping
15 squats with 115#
10 hanging leg raises
5 rounds, 5 SP, 6 pull ups

20 minutes with non-stop rounds got quite a few looks in the globo. 3 of the young “trainers” were watching, talking, sometimes shaking their heads, but didn’t say anything.Again, something that looked easy was a complete a$$ kicker, loved it.

IIIIIII'm Back!!! 5K & "Jackie"

I am back on the CF grid after a 4 day hiatus in Salt Lake City, Sundance, Provo, and Park City, UT for a company sales meeting. I didn't sleep more than 4 hrs per night, ate crap for the most part, drank some very good local draft beer Thursday night, and didn't burn a single calorie in almost 4 days. Perfect. I thought I had gained 12 lbs, but actually lost .5 lb! How, I have no idea...I didn't burn a single calorie in 3+ days.

I went to the gym this morning, caught up on WOD's from Friday - "Jackie" and Saturday - 5K. I ran the 5K first on the treadmill at Cardinal Fitness.

5K 26:58

I was very happy with this, I was hoping to break 27:00. I hadn't run this far in probably a month or so. I used to run a 5K 3-4 times per week before CF. My goal is to break 24:00, but that will take losing about 25 lbs to get my speed up. Overall I was happy, could have been much worse.

Rested 10 minutes, then prepared for "Jackie."
As someone stated on the CrossFit BrandX website, it looks easy, but will probably be a bitch. The easy WOD's always end up kicking arse.

100 SDHP (Sumo Deadlift High Pulls-shin to chin) 45# bar
50 Thrusters (Front squat with a press at the top of the squat) 45# bar
30 pull Ups - I did jumping
Total time: 14:28

I think I must have used 4 full minutes to rest between rep and exercises, slowing my time terribly. I suspect doing the 5k immediately before the WOD didn't help anything at all, I was spent going into it, but pushed through it. I was wrecked afterwards, sweated profusely. Great time, great workout. Thank you CrossFit.

3.4.09 "Barbara"

Tuesday 090303
“Barbara”
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
Post time for each of five rounds to comments.

Barbara is a NASTY girl…kicked my arse!!!!
Done 3/4/09
Barbara “lite”
10 pull-ups (jumping)
20 push-ups
30 sit ups (ABMAT)
40 squats

Rd 1: 3:35
Rd 2: 3:26
Rd 3: 3:09
Rd 4: 3:06
Rd 5: 2:56
Total time: 16:12
I was hoping to get all under 4 minutes, so I was stoked when I finally hit my rythm and was pushing through the pain, and wheezing Great WOD, really pushes you to the limit on every exercise.

3.2.09 WOD-Deadlifts

Monday 090302
Deadlift 1-1-1-1-1-1-1 reps

315
365
405
425 CF PR
450 Fail! Got to knees, lost grip on LH side
405X2
350X5
Cash out: Over head squats, back squats, and front squats w/45# bar x10.

Hadn’t DL like this in 15 years, been a long time, so I didn’t know where to start. I missed the single DL WOD last month due to my heart issue, and prev was 315x3.Used to DL w/straps and belt, felt good doing it “naked” without helpers. I was very happy when 405 moved, even happier when 425 went up…great WOD. Sweet a$$ skin tear on my right hand; know I had a good grip going on. I have a feeling I will hurt tomorrow…everywhere! But it will hurt sooooo good.

The WOD was done at lunch. Went back to the globo tonight to blow off some steam:
20 mile bike ride, 55:36 minutes
2 mile power walk, 30:00 minutes
Power stretch cool down

"Helen"

"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Post time to comments.

1st time "doing" Helen, and she was NASTY!!!! Loved every minute of my time with her...

Warm-up: 20 minute power walk 4.0% incline at 3.8 mph, 1.25 miles

As Rx'd
Run 400M; on treadmill
55# DB Swing12 Pull Ups-all jumping
Total time: 12:40

Cool down: 21-15-9 ABMAT Sit ups

"I HATE GLOBO. Everyone in the way. Everyone cutting in. Let me say it again I HATE $^#@% GLOBO !!!!"
Ditto. I wasted about 15-20 seconds in rd1 moving around the d-bags that were standing and chit-chatting in front of the pull-up station. I can't leave the treadmill running, so it takes 15 seconds each trip to the treadmill to get it up to speed. Sooo much time wasted, but oh well, that's what I get for $19.95/month.

1st rd: went well. 8.5 mph for 400m, 21 consecutive 55# db swings, then I had to wait to use the pull up station, then just decided to use the gravitron, which isn't as tall, so those reps sucked.
2nd rd: 8.5 mph, 7/7/7/ db swings, 12 consecutive jumping pull ups, felt great
3rd rd: 7.5-9.0 mph, 5/5/5/3/3 db swings, 4/4/2/2 jumping pull ups

All in all it was an awesome WOD, I think next time I could do it sub 11:00 minutes, shave some time at the end.
Have fun!

2/28/09 Rest Day

Active rest day per main page.
I went to the gym this morning and ran 3.5 miles in 40 minutes; 5k in 30:13 minutes; nice and easy pace of 6.0-6.5 mph.
I was more concerned with getting some calories burned than the time it took.
Left knee is really sore today, probably a combination of the push-jerks, squats, and sprints from the past 2 days.

WOD 2/27/09

For time:
21 Hip-Back Extensions
Run 400 meters
18 Hip-Back Extensions
Run 400 meters
15 Hip-Back Extensions
Run 400 meters
12 Hip-Back Extensions
Run 400 meters
9 Hip-Back Extensions
Run 400 meters
6 Hip-Back Extensions
Run 400 meters
3 Hip-Back Extensions
Run 400 meters
Post time to comments.
Total time: 20:13

Subbed Good Mornings with a 25# plate for the back extensions, couldn't modify any equipment in the globogym...but the GM felt great. Touched the plate to the floor each rep and extended all the way to upright position, concentrating on the lower back, tight glutes, and squeezing the hamstrings all the way up.
All runs were on the treadmill, almost all at 8.0-8.5 mph with the exception of the last 2 rounds, they were at 7.0-8.0 mph.
After the 2nd round of GM, I could really feel the lower back lumbar section tight as a drum. Pushed through the runs best I could, keeping a really good pace and holding form the best I could. This was another awesome work-out to get done in 20 minutes.

Wednesday 090225
Push Jerk 1-1-1-1-1-1-1 reps
Warm-up: 20 min power walk for 1.15 miles
Made up Wed's WOD of the Push Jerks first.
155/185/205/225fail/225fail/185x3/135x10

225# felt like 500#, I couldn't get under the bar, couldn't get an explosive push from the start, bar only moved a few inches over my head before I dropped to rack position. I tried twice, the second was brutal. I was pissed, more mental than anything else, so I jumped down to 185 and banged out 3 reps, the jumped down to 135 for 10 straight, great way to finish.

AND

Thursday 090226
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
Post time to comments.

WOD
Sub 25 squats for lunges-6 knee operations, lunges are a no go
Jumping Pull Ups
Abmat Situps
Total time: 15:23

This was an AWESOME WOD, one of my favorites so far, and there have been many. The squats really started off with getting the legs involved, good solid steady reps. Right to the jumping pull-ups, which was the first WOD in 2 months not using the gravitron. I like the jumping pull ups soo much better, I actually felt sore the following day. The next progression is to practice kipping, which will take some time, but it will happen. I think I might work a little more on the negatives on the jumping pull ups to build even more strength.
ABMAT sit up variation, rolled towel under my lower back, legs splayed butterfly style in front, really felt it all in the abs and no hip involvement at all. Touched toes or out in front of my feet each rep, felt great.

Tue & Wed Rest Days

I was traveling to Philadelphia and Harrisburg, PA for work, no gyn at hotel, so I took a few rest days, which were needed. Spent both days either in the car or sitting; ate well, no crap all week.
I was looking forward to going home...

WOD 2/23/09

6:30am WOD
For time:
Row 500 meters
115 pound Push press, 21 reps
Row 500 meters
115 pound Push press, 18 reps
Row 500 meters
115 pound Push press, 15 reps
Row 500 meters
115 pound Push press, 12 reps
Post time to comments.

No row machine at Globo...I f'd up, didn't remember row subs were SDHP, so I ran .33 miles per row rd

.33 miles
115#PP 21
.33 miles
115#PP 18
.33 miles
115#PP 15
.33 miles
115#PP 12
Total time: 18:58
I think I would have rather done the SDHP...the runs sucked!

The push presses felt good, broke up the rounds into sets of 3 each time.
The runs were all done at 7.5-8.0 mph

Getting on a plane to Philly in a few hours for work...

Front Squats

Sunday 090222
Front squat 3-3-3-3-3 reps
Post loads to comments.

Warm up: 20 min walk on treadmill

135x3/175x3/200x3/230x3/250x3 PR/185x10/135x20
Cool down: Overhead squat 45x8

Form felt good, left knee is still a little tight, limited range of motion, but not too bad.
The toughest part about the front squat is racking the bar on the front delts, and keeping it from rolling down onto the chest at the bottom of the lift, causing the back to break forward and losing all support. I tried to concentrate on keeping the elbows high at the bottom, and drive them up on the raise. All in all it felt good. It's been almost 15 years since I had front squatted, so it will take sometime to get back to form.

Note, on the 230 & 250 weight, my shoulders were really tight and a throbbing soreness, almost like a pressure relief when I racked the weight. Holding the bar int he front with the arms at a weird angle puts a ton of stress on the wrists and should capsules, stretch a little more next time before the lift.

Weigh-in/Body Fat %

I started CrossFit on December 27, 2008.
Body weight was a tick over 260#, sans clothes. BF was over 22%.

I post these picture as a daily reminder as to why I need to do more, eat less, and train harder so I can live longer and enjoy life and all that it brings. I want the back fat gone. I want to see my abs. No more man boobs...



I started really watching what I ate on a daily basis, keeping it as tight as I could while allowing myself a cheat day once a week to keep me sane.
I purchased a digital scale and body fat analyzer to monitor during my journey to much improved physical fitness and health. My goal is to be at 10% BF on my 40th, 7/26/09. I figure I have to get down to a body weight of 232 lbs to be near my goal, so I will have to lose 28 lbs in 8 months.

I have tracked it weekly so far:
2.27.09 253.2 lbs 20.9% (woo hoo, under 21%!!!)
*** Started low carb diet this week Monday 2/23/09 ***
2.21.09 255.3 lbs 21.6%
2.15.09 253.8 lbs 21.0%
2.8.09 255.0 21.0%
2.1.09 256.8 21.1%

I can definitely feel and see the difference so far in the past 2 months, especially in my clothes/pants. I want/need to be able to get into the size 36 pants I used to many years ago. Increasing my protein intake will be the key, fueling muscle growth and enabling recovery. After 2 months of CrossFit my strength, speed, and overall fitness have really improved, but depending on the WOD I will still need to add 20-30 of calorie burning walking to my daily routine.
Have Fun! 3-2-1 GO!

"Joshie"

In honor of Army Staff Sergeant Joshua Whitaker, 23, of Long Beach, CA who was killed in Afghanistan May 15th, 2007.First posted 22 December 2007

Copied from the CrossFit main page:
"A "Hero" WOD is an event. Each one. Every time they come up, whether they are new or not. These WOD's are special. WE should treat them as such. This is what I wrote when "Joshie" was introduced.

'Another "Hero" WOD. Another knot in the stomach. Another pain, that nauseous feeling that comes with the posting and the reading, unavoidable and untreatable. Another "Hero" WOD.
For some reason the appearance of "Badger" the other day had a lasting effect on me; it stuck with me for a couple of days (the posting, not the WOD from which I'm still recovering). And now "Joshie" arrives and I am nearly doubled over, alone at my computer, alone chez Bingo save for the pet menagerie.

We celebrate primarily the Special Forces heroes here at CF, but what I couldn't shake was all of the other heroes I've read about, regular forces, grunts, jarheads, and swabbies. The soldier killed by the IED; the marine killed by the suicide bomber; the troubled soul, son of a special forces father, lost and unable to find himself who took his own life. I couldn't, and can't, shake the feeling that there is really no way that I can adequately express my gratitude, my respect, my awe for the contribution that these men and women who we have lost, their brothers and sisters now serving, and their predecessors (like my Dad) make and have made."
Man...another "Hero" WOD...Comment #28 - Posted by: bingo at December 21, 2007 6:04 PM'

Ditto...I couldn't have said it better.

WOD 2/21/09:
Completed three rounds for time of:
30 pound Dumbbell snatch, 21 reps, right arm
21 Pull-ups Pull-ups-gravitron 70# assist
30 pound Dumbbell snatch, 21 reps, left arm
21 Pull-ups-gravitron 70# assist
Six rounds of 21 reps: hanging leg raises
Total time: 33:33




Did the WOD with my brother-in law Jeff, it was awesome having a partner run through the WOD with me. Big props for joining in...He scaled it back since it was his first experience with CrossFit, but he went to the main site and liked what he saw. Hopefully he'll get a sip of the Kool-Aid :)



My pull-ups brutally SUCKED today from the pull-up progression WOD I made up yesterday; the reason why I hate missing WOD’s! You NEVER know what will come tomorrow, though I look forward to it daily!

It was an honor doing the Hero WOD; with sincere gratitude Joshie, Thank You.

Progressions

Made up WOD from Wednesday 02/18/09
Pull-up progressions:
With a continuously running clock do 1 pull-up the 1st minute, 2 pull-ups the 2nd minute, 3 pull-ups the 3rd minute… continuing as long as you are able. Use as many sets each minute as needed.Post number of minutes completed to comments.

Gravitron 55# assisted: 9 rds & 8 pull-ups - 53 total pull-ups (I was hoping to get 5!!!!)
Immediately into Dip Progression w/55# assist:
12 rds and 8 dips-86 total dips
1 minute rest
Tabata sit-ups - 126 total reps
1 minute rest
Tabata squats - 98 reps
20 minute cool down on treadmill

I was really happy, and mostly surprised, because I had used 70# assist on the gravitron in almost all of my previous dip/pull-up WODs, so I can definitely feel improvement. Now I am pulling/pushing almost a 200# net. Pretty soon I’ll be able to work my way over and get a free kipping PU. Biggest hold back is still the shoulder, but my strength is really coming along. I had spent the past 8 yrs or so abandoning the heavy lifts/weight, which I lost 75% of all of my strength after 18 years of weight training. This sh@t works!

I got an awesome upper body workout; back and biceps with the pull ups; chest, shoulders, and triceps with the dips; ab work with the sit-ups; legs and glutes with the squats; cardio on the treadmill. All done in less than 55 minutes!!!!!

Body Weight done 2/19/09

Thursday 090219
For time:
50 Ring Dips
Run 400 meters
50 Push-ups
Run 400 meters
50 Handstand push-upsRun 400 meters
Push-ups are honest push-ups. Handstand push-ups are “nose to floor”.
Post time to comments.
Compare to 071028.


WOW, is all I have to say…my shoulders were crushed, absolutely done!

50 bar dips w/55# assist
400m run
50 push-ups
400m run
50 HSPU-subbed shoulder press with 135#, got 6,4,3,2,2 the mostly singles after that, took forever. Went heavy, didn’t want to wuss -out since I couldn’t do a single HSPU.
400m run

Subbed overhead presses once I couldn’t get my body moving on the first HSPU. I will defintely have to work on these, but the shoulder joint just can’t candle my weight anymore, but I’ll take baby steps. 1 will turn into 2, and so on. Push-ups were all good, tough as hell. 3 weeks ago I was still doing the PU from my knees, so they are getting better. Dips were gravitron, but I think I learned how to kip dip from watching Greg A.‘s videos, much improved. As long as I continue to improve and progress like I have been, I will hit my goals before the target date of my 40th, very excited about that.
Total WOD time: 22:25

Cash-out: 2.0 HIIT miles, 2:00 at 7:30 pace then 1 min of walking for a total of 22:43 min

Wednesday 2/18/2009 Rest Day

Had to take a rest day, left the house at 6:30am for Fort Wayne, IN to do a demo at 1:00pm. The drive sucked, boring as all hell for just over 4 hours...Indiana is a bad drive. Nice people, but anything south of I-80 is terribly brutal. The demo lasted 3 hours; another 3 hours on my ass. My legs and glutes were screaming from the previous nights Power Squat Cleans and being stuffed in the Dodge Avenger all morning.

I left Fort Wayne at 2:55pm cst to run into the snow/ice storm in NW Indiana, not good. Got a phone call from my sister letting me know Mom was in the ER with a blood clot in her left arm, which made the 3 hour balance of my drive even that much worse worrying about her. Mom is ok, she was sent home last night with some meds, not a deep vein clot, Thank God. I pulled into the driveway at 8:45pm; a long, almost 6 hour ride home. Northeast Illinois was a complete sheet of ice. I must have seen a dozen cars stuck in the ditches, but that's what you get when you are in a hurry to go nowhere, bitches.



No WOD, looking forward to today's!!!!

Squat Cleans

Tuesday 090217
Squat clean 1-1-1-1-1-1-1 reps
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Buy in: 2.5 miles in 28 minutes
5 min @ 3.0mph followed by 5 min @7.0mph
4 min @ 3.0mph/4 min @7.5mph
3 min @ 3.0mph/3 min @8.0mph
2 min @ 3.0mph/2 min @8.5mph

WOD: Squat cleans135/155/185/200/215(PR)/225f/225f, very close-I’ll get it next time!
Pissed at missing 225 twice, immediately dropped to 185x5

First time ever doing this exercise, but I used to front squat a ton about 20 yrs ago.
6 knee operations don’t help, but I’m comfortable with the exercise. I think I might start going back to what I did in the past; after a full warm-up, go right into the heavier PR weights closer to the beginning when I am more fresh, might pick up a few more pounds…we’ll see what happens. Not looking forward to the 8 hours in the car tomorrow, damn.

The pull felt really strong, my issue was getting under the bar far enough to catch it. The arm position wasn't an issue either, just kept telling myself to keep the elbows high. Being it was in the globo, I think I was a little concern about dropping the eight too, but that is another story.

I cracked myself in the chin on the 185, classic, and loved the looks I got/get at the globo…awesome. I cruise around like a man man drenched with sweat while the other 90+% stand and talk, or look at themselves in the mirror. I wish I could afford the local affiliate…
Have fun!

Active Rest Day

Monday 090216
Rest Day

Active Rest Day for me...still feel guilty from missing so many WOD's before last week.

WOD:
2000 single under jump ropes
21-18-15-12-9-6-3
Push-ups
Squats
Total time: 26:12

Cool Down
21-15-9
Tuck jumps
Single leg lunges each side

Lung Burner

SUNDAY 090215
3 rounds for time of:
Row 500 meters
21 Burpees
Run 400 meters
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Today was tough, brutal, after a few too many Blue Moon's last night...ugh.

WOD:
3 rounds
No row machine, subbed 500m run in addition to the 400m, 900m total/rd
21 squats and 21 push-ups/rd
Total time: 20:25

1st rd run 900m @ 8.0 mph
2nd rd run 900m @ 7.0-8.0 mph
3rd rd run 900m started @ 8.0 mph for 1:20, then 7.0 mph for 1:00, the balance at 6.0 mph
Cool down: 10 minute walk on the treadmill, heart rate still didn't get below 130 bpm

Ups and Downs

Saturday 090214
Seven rounds for time of:
95 pound Sumo-deadlift high-pull 10 reps
10 Ring dips
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Buy in
30 minutes of cardio: walked 5 minutes at 3.3 mph with 3.0% incline to keep heart rate at 118 bpm, then ran 5 minutes at 6.0 mph at 0% incline. Last rd of running was at 6.0/6.5/7.0/7.5 mph. Total distance was 2.35 miles.

WOD:
7 rounds; 10 reps per exercise per round
95# SDHP
70# assisted gravitron dips
Total time: 9:51

Calves were sore from yesterdays run, so I took it easy trying to stay active, yet burn some calories. The WOD felt great, a real ass-kicker. I tried reminding myself to start with a nice steady pace, but I had to break up the sets after the 3rd rd of SDHP and 1st rd dips. I blew right through the 6th rd of SDHP, got my second wind.

Diet has been going well, seeing a big difference in how clothes fit. Weigh-in tomorrow, see what the progress is.

Last weeks weigh-in 2/8/09 255# @ 21.0% BF
2/1/09 256.8 @ 21.1% BF

Fran 2/13/09

Friday 090213
"Fran"
Three rounds, 21-15- and 9 reps, for time of:95 pound ThrusterPull-ups
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WOD
1st time with Fran, she kicked my ass!!
Buy in: 20 min run, 2.22 miles

Fran 21-15-9
90# Thrusters
70# assisted Pull Ups
Time: 9:14

My pull-ups are brutal, by far the weakest movement or exercise, ever. My arms are too long, I weigh too much, and my shoulder just won't cooperate. Not excuses, just facts as to why I cannot do the f'ing exercise and it pisses me off.