December 13, 2013 12 Days of Christmas

Time: 44:50!  10 min PR from last year!

Tuesday, December 10, 2013

Tuesday, December 10, 2013

Skill Work
10:00 - Double Under Practice or Max unbroken Reps

5 Rounds For Time
400 Meter Run/Row
5 - Farmers Carry (45#Plate each hand or Heavy KB each hand)
50 - Squats

Time: 29:10
Should have walked faster on the first 3 rounds of the farmers carry

Monday, December 9, 2013 OHS PR!

Monday, December 9, 2013

Strength: - Overhead Squats - 5x3 @ 75% of 1 Rep Max 115#
1 rep max - 176# New PR

18:00 Ladder ( Last Posted 9.24.13)

2 - HSPU
2 - Squat Cleans (65#/95#)
4 - HSPU
4 - Squat Cleans (65#/95#)
6 - HSPU
6 - Squat Cleans (65#/95#)
How far can you go...
Total:
Finished Rnd 16 + 18 HSPU, 8 Squat Cleans

Tuesday, December 3, 2013 Row/Tabata

(3) - 300 Meter Row w/30 second rest between each round - Post fastest time
Time:
1:03
1:06
1:08

Tabata

Pull Ups 4,4,4,4,4,4,4,4
Push Up  8,8,7,7,7,6,6,6
Squats   13,13,13,13,13,13,13,13
Sit Ups  8,8,8,8,8,8,8,8
KB Swings 7,7,7,7,7,7,7,7
total:38
Go for 5 or 6 pullups next time!

Wednesday, June 5, 2013

Thrusters (last posed 3.12.13)
5 - 4 - 3- 2- 1- 1
WEight: 185# No PR

21 - 15 - 9
"L" Pull Ups
Sumo Dead High Pull (65#/95#)
Time: 9:59
Cash Out - 100 Double Unders or 300 Singles
Total time: 15:04

Mostly did the L-pullups in singles.  Started slow on the DUs but managed to break out a few 15 and 10 DUs in a row toward the middle of the 100.

Tuesday, June 4, 2013

Every Minute on the Minute - 12:00
8 - Burpees
3 - Shoulder to Overhead (75#/115#)

Completed all 12 rounds RX
first round took 35secs
Last round took 55 secs

15:00 of Core mixed w/Single, Double and Tripple Unders

Friday, May 31, 2013

20:00 AMRAP

12 - Wallballs
1 - Round of Cindy
8 - Hanging Cleans (135/115#)

Rounds: 6+12WB, Cindy, 1 HC
Pretty tired after 5 straight days.

Thursday, May 30, 2013 Mike's Last WOD

Strength and conditioning
Today is Mike Mastrianni's last class at CFSK so in honor of that he is picking tonight's wod. Thank you Mike for being such a huge supporter of the S&C classes and more so for being such an amazing friend. Best of luck buddy make us proud!

Strength
find 1rep max power clean

Wod
20 min AMRAP Partner WOD
12 lunges (115#)
10 burpees
100m run
Partner does 12 lunges then when complete will hold in rack position while the other partner does 10 burpees.  Once the 10th burpee is complete, the other drops the bar and runs 100m.

Dont know how many rounds we did.  Probably around 7 or 8.  Very tough and challenging WOD.  Holding 115# in front rack while someone does burpees sucked.  Thank you Sean for going as fast as you can on those burpees!!!!

Best of Luck MIKE!!!

Monday, June 3, 2013, Kelly

Kelly
5 Rounds For Time:
400 Meter Run
30 - Box Jumps
30 - Wallballs
Time: 30:47RX

Tough WOD.  First time doing Kelly.  REally slowed down on box jumps.  Tried to make up for it on wallballs and the run but just got really tired after the 3round.

Wednesday, May 29, 2013

3 Rounds For Time:
20 - Hanging BB Snatch (95#)
20 - Box Jumps
20 - HR Push Ups
20 - Hanging BB Snatch(95#)
20 - Burpee Box Jumps
Time: 29:57RX

Long workout.  Thanks to Janet for pushing me to go faster and not stop!!
95# snatchs got heavy quickly but was determined to do it RX.

Tuesday, May 28, 2013

 Buy In:  50 Hollow Rocks

12:00 AMARP
25 -Double Unders
7 - Rings Dips
11- Deadlifts Power cleans instead of deadlifts(135#)
Total: 3rnds+DU, RD, 4 PCs

Cash Out: 50 Hollow Rocks

Saturday, May 25, 2013 Max pullups PR!

8:00 - Establish Max Rep Unbroken Pull Ups
Total: 16

12:00 AMRAP
3 - Deadlifts BW or (185#/275#)
6 - KB Goblet Squats
9 - HR Push Ups
Total: 7 rounds 

Conditioning
2 Rounds of :
30 Hollow Rocks
400 Meter Run or Row
Time: 6:46

Thursday, May 23, 2013 Fight Gone Bad!!!

Fight Gone Bad
3 Rounds - 5 Stations - 1:00 per Station for Toatl Number of Reps:
1 - Wallballs - 20 pound ball - Max Reps
2 - Sumo Dead High Pull - (75#) - Max Reps
3 - Box Jumps 20"- Max Reps
4 - Push Press - (75#) - Max Reps
5 - Row - For Calories
Rest 1:00
The clock does not reset or stop between exercises. On call of "rotate," move to next station immediately. One point is given for each rep, except on the rower where each calorie is one point.

Total: 303 reps!
Super excited to get over 300 reps!  Pretty much went all out on my wallballs and Push presses and then did what I could for the rest.  My last row I hit 20 calories!!!  This has to be one of my favorite workouts.

Wednesday, May 22, 2013 NANCY!

Nancy
5 Rounds For Time
400 Meter Run
15 - OHS (95#)
Time: 17:47!!!
Very happy with my time.  Kinda upset that I broke up my first set of OHSs.  I did the rest of the rounds unbroken.  I will remember that for next time.  I held a nice steady pace during the run and pushed a little harder in the last 400m.

Tuesday, May 21, 2013 Push Press PR!

Push Press:  5 -5 - 4 -3 -2 - 2 -1
215#  !!!!!

3 Rounds (12:00 Time Cap)
500 Meter Row
15 - Burpees
80 - Double Unders (40 Du's, then singles for rest)
Total: 2 Rounds

Monday, May 20, 2013 3rm Overhead Squat PR!!!

Strength and conditioning
Strength- 1) 12 min to find 3rm overhead squat
175#!!!
2) 3sets max pull ups.
10

Wod- 10 min AMRAP 
3 hspu
5 back squat 225#/135#
7 t2b
100m
total: 4 rounds +1HSPU

My 1RM for overhead squat was 165#  I killed that with a 3rm of 175#!  

Wednesday, May 1, 2013

5 Finger Discount
10, 9, 8,  7, 6, 5, 4, 3, 2, 1

Thrusters 135#
Deadlifts 135#
Wallballs 20#
Time: 21:53

10 - 7 I did power cleans instead of deadlifts.  6-1 I did dead lifts.

Tuesday, April 30, 2013, NASTY GIRLS

Warm up: 
2 rounds:
200m run
10- OHS w/PVC
10 KB 44#
10 K2E
10 pushups

3 Rounds For Time (last posted 2.18.12)
50 - Squats
7 - Muscle Ups (3 pullups/3 ringdips, purple/red band)
10 - Hanging Cleans (135#)
Time: 23:50

Worked on those ring dips.  Want to get away from using the bands for those.

Monday, April 29, 2013, DU PR

Strength and conditioning

Swod- 1) strict press 5-3-1-1
Total: 155

2) dead lift 3x3(i did front squats 200#x3, max 255)

Daily wod- 
400m run/row
15 push presses @ 90% of today's strict press #145
50 du's
15 push presses #145
400m run or row
Time: not important.  Just needed to go heavy for those push presses!!!
I did PR my DU's during a warm up.  23!!!!

Friday, April 26, 2013 ZEUS!

ZEUS
U.S. Army Specialist David E. Hickman, 23, of Greensboro, North Carolina, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died on November 14, 2011, in Baghdad, Iraq, from wounds suffered when insurgents detonated an improvised explosive device near his vehicle. He is survived by his wife Calli, parents David and Veronica, and brother Devon.

3 Rounds For Time:

30 - Wallballs (20#)
30 -Sumo Dead High Pull (45#/75#)
30 - Box Jumps
30 - Push Press (45#/75#)
30 - Calorie Row
30 - Push Ups
10 - Back Squats (BW) I did 200#
Time: 46:23
As with most Hero WODs this one really pushes you to the make and then some.  Glad I was able to push through and finish under the 50 min time cap.

Crossfit Open WOD 13.5

Complete as many rounds and reps as possible in 4 minutes of:

100 pound Thruster, 15 reps15 Chest to bar Pull-ups

Total Reps: 49

Last year’s message:

I was super happy with my performance on this WOD. I tried to get at least 1 chest to bar pullup but it was so difficult. Next year I will kill this WOD!

I used the blue bands for chest to bar pull-ups.  This year, none!  RX’d it!  Really happy with how I did.  Next year will be better!!!.

Overall this was a great 2013 Open.  Had a great time with all the other CFSK folk killing these WODs every week.  Had to go back and redo a couple of the WODs which I was able to turn in better scores when I did.  Happy to do it all RX with no scaling unlike last year.  I have a full year to get ready for the next Open which I will be faster and stronger.

Crossfit Open WOD 13.4

Complete as many reps as possible in 7 minutes following the rep scheme below:

135 pound Clean and jerk, 3 reps
3 Toes-to-bar
135 pound Clean and jerk, 6 reps
6 Toes-to-bar
135 pound Clean and jerk, 9 reps
9 Toes-to-bar…..

So on…

Total reps: 61

This was a tough one.  135lbs got heavy really quick.  

TUESDAY, MARCH 26, 2013 Front Squat PR

Warm Up: 150 Ball Slams  time: 5:50

Strength: 1 - Rep Max - Front Squat  265# PR

Conditioning: 12:00 AMRAP
50 - Step Ups on the box
30 - HR Push Ups
15 - Pull Ups
Total: 2 Rounds plus 9 Step Ups

MONDAY, MARCH 25, 2013

3 Rounds For Time

30 - Hollow Rocks
300 Meter Row/Run
30 - KB Swings 52#/44#

Every 3:00 - Complete 5 BB High Pull 45#/65# (Power Cleans 85#)
Time: 14:50

Ran the first 300 but rowed the last 2.
Had to do powercleans because of my right shoulder.

Crossfit Open WOD 13.3

Workout 13.3
12 minute AMRAP of:
150 Wall balls 20#
90 Double-unders
30 Muscle-ups

Workout 13.3: Your score has been received
Athlete: Shawn Murdock
Score: 193 total reps
150 wall balls - Time: 8:08
43 double-unders
Tiebreaker: 8:08
Validation: CrossFit South Kingstown

Last year:
12.4

150 Wall balls 20# Time: 10:34

6 Double-unders

0 Muscle-ups
Score: 156 total reps

Although I have lost my double unders for some reason, I still killed this WOD.  

Very happy with the almost 2 and half min decrease in my Karen time and the increase of 37 more Double unders!!!  Love seeing improvement.  I will not attempt this one again on Sunday!!!!

Crossfit Open WOD 13.2

115 pound Shoulder to overhead, 5 reps
115 pound Deadlift, 10 reps
15 Box jumps, 24" box
Total on Thursday: 185 reps
Total on Sunday: 201 reps

I knew I had more in me so I went back and did it again on Sunday.  It hurt so bad at the end.  Really happy with Sunday's score.

WEDNESDAY, MARCH 13, 2013

REST DAY!
 Bring on 13.2!!!!

TUESDAY, MARCH 12, 2013 Thruster PR!

Strength: Thrusters 5 - 5 - 4 - 3- 2 -1 
PR- 190#

Followed With:

12:00 AMRAP
6 - Handstand Push Ups
8 - Hanging Cleans (115#) 
Total: 8 rounds
HSPU done with 3 stacked abmatts
1 round done using bands

Crossfit Open WOD 13.1

Workout 13.1

17 minute AMRAP of:
40 Burpees
30 Snatch, 75 / 45 lbs
30 Burpees
30 Snatch, 135 / 75 lbs
20 Burpees
30 Snatch, 165 / 100 lbs
10 burpees
Max rep Snatch, 210 / 120 lbs

My Open WOD:

17 minute AMRAP of:

40 Burpees
30 Snatch, 75lbs
30 Burpees
17 Snatch, 135 lbs 

Total Reps: 117.

My slow burpees really killed me on this WOD.  I am really happy with my score considering a month ago I couldn't get 135 overhead.  

MONDAY, MARCH 11, 2013 Squat Clean PR, Bench Press PR

Last night I posted 2 PRs.

Squat Clean  - 225#

Bench Press 205#

I have squat cleaned 225# before but never posted it.  

As for the Bench Press - 205#.  30# jump from the previous weight.

I really need to work on my Cleans in general.  Need to get back on the PR board and clean 230!!!

MONDAY, FEBRUARY 25, 2013 12.5 Redo!!!

Last years post for 12.5

100 pound Thruster, 3 reps

3 Chest to bar Pull-ups - blue band

Thruster, 6 reps

6 Chest to bar Pull-ups- blue band

Thruster, 9 reps

9 Chest to bar Pull-ups- blue band

Thruster, 10 reps

http://smcrossfitjourney.blogspot.com/2012/03/march-25-open-wod-125.html

This year:

100 pound Thruster, 3 reps

3 Chest to bar Pull-ups 

Thruster, 6 reps

6 Chest to bar Pull-ups

Thruster, 9 reps

9 Chest to bar Pull-ups

Thruster, 12 reps

10 Chest to bar Pull-ups

Love seeing the progress.  I remember last year how much this freakin WOD sucked.
I couldn't wait to try it again today RX.  No Band!!!
Bring on the 2013 Crossfit Open!!!

Wednesday lunch WOD

Test mobile upload

Testing

MONDAY, JANUARY 7, 2013 Power Clean PR!

Dirty Cindy
25:00mins of:

1 - Power Clean (135#)
1 - Round of Cindy

1 - Power Clean
2 - Rounds of Cindy

1 - Power Clean
3 - Rounds of Cindy

Rounds of Cindy increase has you move forward.
How Far can you go in 25:00.

Cindy
5 - Pull Ups
10 - Push Ups
15 - Squats

Total: 5 rounds plus 3 Rds of Cindy

WEDNESDAY, JANUARY 2, 2013 Press PR!

Standing Press - 3-3-2-2-1-1
PR! 170#


10:00 AMRAP1 - Bar Muscle Up (3 pullups, 3ringdips)1 - Farmers Walk (KB/Sandbags)5/5 - Drive the Bus (25#) Plate8 2/3

Happy New Year!

HAPPY NEW YEAR!

2013......3..2..1..GO!