3/27/11 WOD

5 Rounds for time
10 pull-ups
10 overhead squats, 45#
20 abmat sit-ups
30 squats
200 single under jump ropes
Total time: 25:12

5 three minute rounds on the heavy bag, 30 sec rest

3/25/11 WOD

Run 5 minutes
Back: 100 Seated row
Run 5 min
Chest: 100 dumbbell presses and flyes
Run 5 min
Shoulders: 100 reps: shoulder press (34), upright row (33), rear raises (33)
Run 5 min
Arms: 50 bicep curls, 50 triceps extensions
Run 5 min
Total time: 49:42
No rest between runs and exercise reps

3/23/11 WOD

5 rounds for time:

10 pull-ups
15 Sumo Deadlift High Pulls, 45#
15 squats
20 abmat sit-ups
20 step ups, 20"
Total time: 19:28

Overhead Shoulder Press
3 sets of 8 reps, 135#

5 rounds of sparring

3/21/11 5K

Ran 5k in 43:49, slow, non-stop, and pain-free...felt good to be back.

3/19/11 WOD

5 rounds for time:

15 wall ball shots, 20# thrusters to a 10' target
15 Kettlebell swings, 50# Dumbbell
15 step ups, 17" step
Total time: 13:24

25 minutes on the treadmill

3/17/11 WOD

Borrowed this from CrossFit Fire in Lakemoor, IL

http://crossfitfire.com/those-are-unnecessarily-hard/

4 rounds for time:
300m row: subbed 45# SDHP, 30 reps
12 pull-ups
21 sit-ups (anchored)
Total time: 13:42

1 hour BJJ class

3/16/11 WOD

CrossFit Games Open 11.1 WOD

Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches, 75#

http://www.crossfit.com/mt-archive2/007518.html

Total rounds: 2 + 18 Double-unders

Cash out:
Overhead squats
5 sets of 5 reps, 95#

Clean and Press
5 sets of 5 reps, 135#

3/15/11 WOD "I sucked it up!"

To celebrate the 7 months post surgery, I ran 2.0 miles for the first time in almost exactly 1 year! It was slow, but it felt great! I went and did my workout in the garage at 9:00pm...I sucked it up and did it!

3 rounds for time
Run .5 miles
30# Dumbbell Power Snatch, 30 reps-alternating arms
115# Shoulder Press, 9 reps
2 rounds for time:
Run .25 miles
30# Dumbbell Power Snatch, 16 reps-alternating arms
115# Shoulder Press, 5 reps
Total time: 34:57

3/13/11 WOD

http://www.crossfit.com/mt-archive2/007496.html

Seven rounds for time of:
15 Wallball shots
(full squat while throwing a medicine ball up to a 10 ft target), 12# ball
10 Pull-ups
Total time: 10:41
1-:59
2-1:12
3-1:35
4-1:45
5-1:44
6-1:46
7-1:37

45# Overhead squats, 5 sets of 10 reps

6 rounds on the heavy bag, 3 minute rounds with 30 sec rest between

3/12/11 WOD

http://www.crossfit.com/mt-archive2/007495.html

For time:
Run 1 mile (I scaled to .75 mi)
100 Sit-ups (unbroken, ABMAT, unanchored)
100 Back extensions
Run 1 mile (scaled to .75 mi)
Total time: 29:22

First time I have run/jogged in almost 1 year to the date. Felt good, no pain, some tenderness in the upper leg, but it felt great! Baby steps, baby steps...

257.2# AM

3/11/11 WOD

2.04 miles in 38:14 minutes

3/10/11 Death by Pull-up

Pull-up Ladder

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.

Total minutes: 11 + 8 pull ups

Total pull-ups: 74 pull-ups

Followed immediately by: a 45 minute BJJ class, and then 6 three minute rounds on the heavy bag, 30 sec rest between rounds.

http://www.crossfit.com/mt-archive2/007493.html

3/9/11 WOD

http://www.crossfit.com/mt-archive2/007492.html

Complete as many rounds as possible in 12 minutes of:
185 pound Bench press, 3 reps
225 pound Back squat, 5 reps (I subbed 135# dead lifts, 8 reps)

Total rounds: 12 complete + 3 bench press + 2 dead lifts
Total output: 39 bench press and 98 dead lifts

Cool down: 20 minute bike

AM: 261.1#

3/6/11 WOD

In 20 minutes, do as many rounds as possible...

Each round:
100 single under jump ropes
5 pull ups
10 push ups
15 squats

Total rounds:
10 + 25 single under jump ropes

5 three minute rounds on the heavy bag, 30 second rest between rounds

Featured Video:
"Fran" at the Arnold Sports Festival
http://media.crossfit.com/cf-video/CrossFit_ArnoldCarey2011_Fran.wmv

http://crossfit.com/

03/05/11 WOD

5 Rounds for Time:

Pull ups, 10 reps
50# single arm dumbbell snatch, alternate arms, 10 reps
45# Overhead squats, 10 reps
Abmat sit ups, 30 reps
95# Hanging Power Clean, 10 reps
Total time: 33:14

135# Should Press, 5 sets of 3 reps
1 minute rest between sets