LT #1

Got the tour and ran for 1.5 miles

cfwo #39 row, pull-ups, push press

I wish I remembered the workout from this day. I can't seem to access it on the Crossfit blog.

I think I remember rowing, pull-ups, and maybe a push press.

1000, 750, 500 - rowing

21, 15, 9 - pull-ups

21, 15, 9 - push press 40 lbs

cfwo #38 - overhead squat

Warm up:
Burgener warm up
OHS technique review

3 Rds for time:
TGUs (5 each arm), Walking lunges (5 each leg, holding DB overhead), Slam ball (10)
took me 9 minutes

WOD:
Overhead Squat 3-3-3-3-3 reps

45-45-45-50-55
I could have done another 55 but I tried 60 and failed instead. I need to remember what I learned today. Stay tight and think about pelvic placement (toward wall). Need active shoulders and most importantly don't psych yourself out!

cfwo #37 - Nate

Warm up:
Push press
Good mornings
20 situps
1 minute Double unders (I was doing like 20 in a row!!!)

WOD:“Nate”
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups (8 pull-ups, 8 dips)
4 Handstand Push-ups
8 2-Pood Kettlebell swings

I think I completed 6 rounds

cfwo #36 - lunge, pull-up, sit-up combo

I need to get to Crossfit more often! I am just wasting my money and getting soft.

Warm Up:
Wall Squats
Push Press
10 Ring Dips
20 Back Extensions
Scorpions

WOD:
Walking lunge 100 ft.21 Pull-ups21 Sit-ups (whined on the red band with my new gloves)
Walking lunge 100 ft.18 Pull-ups18 Sit-ups (purple band for the rest)
Walking lunge 100 ft.15 Pull-ups15 Sit-ups
Walking lunge 100 ft.12 Pull-ups12 Sit-ups
Walking lunge 100 ft.9 Pull-ups9 Sit-ups
Walking Lunge 100 ft.6 Pull-ups6 Sit-ups

Today it took me about 22 minutes...probably because I spent so much time complaining.

compare to 8/26/09

cfwo #35 - Logan, Utah

We did 6 sets of wall ball, clean to press with a weight, and box jumps. It was hard. I blame the elevation.

cfwo #34 - Linda

Warm Up:
Front Squat
Thruster
20 Back Extensions
20 Kettlebell Swings

WOD:
“Linda” – modified due to no benches
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight (95 lbs)
Strict Press: 1/2 bodyweight(35 lbs)
Clean: 3/4 body weight(53 lbs)
Set up three bars and storm through for time.

I hated this....so hard! The entire workout took 43 minutes for me.

cfwo #33 - Tabata

Warm Up:
Squat Clean progression
Thruster
10 Dumbbell Snatch (5 each arm)
50 Double Unders (getting so much better)

WOD:
“Tabata Something Else”
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

score = 297....This was hard as hell but such a good workout.....next time don't stop to write down score until the end of the exercise.

cfwo #32 - Max Push Press

Warm Up:
Overhead Squats
Burgener Warm Up
Push Press review
10 Band Assisted Muscle Ups

WOD:Push Press 1-1-1-1-1-1-1 reps.

75-75-80-80-80-80-80

Wow this really sucked. I tried 85 for the last two and I dropped the weight like four times. Not fun.

cfwo #31 - fight gone bad

Warm Up:
Thruster
Sumo Deadlift High Pull
Push Press
20 Sit Ups
20 Walking lunges

WOD:“Fight Gone Bad!”
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps) (12 lbs)
Sumo deadlift high-pull, 75 pounds (Reps) (maybe 35 lbs-ish)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps) (55 lbs)
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.........I think I got 182 points. I can't remember!!

cwfo #30 - JT

Warm Up:
20 Dislocates
Strict Press
Push Press
20 Knees to Elbows

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



I did the first set of handstand push-ups with two ab pads. I was really surprised by myself since I had never done more than 3 in a row, and today I did 15 in a row, then 6 in a row! This workout is really frustrating. It makes you feel like a failure, since the workout is designed for muscle failure. After the first set it is nearly impossible to complete the rest of the workout but somehow I managed to get through it all and my time was 21:07

compare to 9/24/09

CFWO #29 - back squat 100 lbs

Warm Up:
400 meter jog
Air SquatBack Squat with PVC
Samson Stretch
25 Back Extensions

WOD:
Back Squat 1-1-1-1-1-1-1 reps

This was so hard to do!! You have to place the bar on your upper back and lift your elbows and squeeze your back and keep your wrists straight. Well, I squatted 100 lbs 7 times. That is almost as much as I weigh! It was freaking hard but I did it :)

cfwo #28

Warm Up:
Dislocates
Good Mornings
Sumo Deadlift High Pull
10 Slam Ball
10 Ring Dips
5 Rope Climbs


WOD:Complete as many rounds as possible 20 minutes of:
10 Wallball shots, 20 pound ball
10 GHD Sit-ups
10 Back extensions

I did this how many times?...I can't remember, crap!

cfwo #27 - DT - bootie & back

Warm Up:
Hang Power Clean
Push Jerk
Samson Stretch
50 Double Unders


WOD:“DT”
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps


17:35, only 55 lbs...(there was a girl in my class doing the women's Rx of 105 lbs, unreal huh?)

It's crazy to think that until this summer I had never even used a barbell (is that what they're called??) Anyway lately some of the trainers have been saying that I have good form?! Like they seem impressed, so crazy but its motivating. Today was hard as hell so I needed the motivation.

cfwo #26

Warm Up:
Overhead Squat
Burgener Warm Up/Squat Snatch
Handstands
20 Walking Lunges

WOD:“Jeremy”
21-15-9
Overhead Squats with 95 pounds (women use 65 pounds...I used 35 lbs)
Burpees

This took me 12 minutes.

cfwo #25 - filthy fifty

Warm Up:
Strict Press
Air Squat
Kettlebell review
Samson Stretch

WOD:
“Filthy Fifty”
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

took me around 35 minutes, I think

cfwo #24

Warm Up:
Burgener Warm Up
Snatch Balance
20 Walking Lunges
Handstands/Handstand Push Ups

WOD:
21 Power Snatch with 95 pounds (women use 65 pounds)
200 meter sprint
15 Power Snatch
200 meter sprint
9 Power Snatch
200 meter sprint
Every rep from the ground.

I really suck at this

cfwo #23 - Nancy

Warm Up:
Dislocates
Burgener Warm Up
15 Walking Lunges
20 Hollow Rocks

WOD:
“Nancy”
5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps (don't remember my weight)

cfwo #22

Warm Up:
Dislocates
Thruster
Air Squat

WOD:
Thruster 1-1-1-1-1-1-1 reps

55 lbs

CFWO #21 - Fran

Warm Up:
Dislocates
Good Mornings
Thruster
Sumo Deadlift High Pull
20 Sit Ups
Quad Stretch

WOD:
“Fran”21-15-9
Thrusters with 95 pounds (65 pounds for women) I used 45 lbs
Pull Ups (maybe a little too easy with the purple band, Jen used red today, maybe I'll try red next time....oh ya and I need new gloves.)