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