Athlete of the Month for Crossfit South Kingstown

I was selected to be Athlete of the Month for Crossfit South Kingstown.  Click the link below for the write up.  I am very honored they choose me.  I really don't like to be the center of attention, but if this can get anyone to even try crossfit I would be happy.

http://www.crossfitsouthkingstown.com/2012/11/athlete-of-month-shawn-murdock.html

TUESDAY, OCTOBER 23, 2012

2 Rounds - 3:00 @ Each Station

1. Ring Dip Practice
2. Double Under Practice
3. Rope Climb Practice

10 - 1
Tire Flip - Large tire
Bench Press - 135#
Time: 12:23

MONDAY, OCTOBER 22, 2012

Strength and conditioning
Strength wod

Front squat 3x5 - 155#

On the min for 10 min

5 ball slams - 20#
5 pull ups

Conditioning wod

40 wall balls 20#
10 du's
30 wall balls 20#
20 du's (60 singles)
20 wall balls 20#
30 du's (90 singles)
10 wall balls 20#
40 du's (60 sinlges, 20 DU)

Time: 9:38

Hello Again

Ok I am back.  I haven't been posting in a while.  But since Ken started a blog I might as well start mine back up.  I have been keeping track of PRs and other related info on the right hand side of the blog.  I am going to post the workouts from last week and then start fresh with yesterday's WOD.

Later!

July 17 Noon WOD Pullup PR!

Warmup
2 rounds
400m Row
High knee pull walk
1:00min jump rope
12 45# plate presses

WOD
7:00 - Chest to Bar - Pull Up Work/Practice
Max rep - Unbroken Pull ups - 15!!!! PR!

18:00 AMRAP

200 Meter Run w/KB (26#)
8 - Standing Presses (75#)
20- Ball Slams (20#)
8 - Split Jerks (105#)
4 complete rounds

New pullup PR!  After the 3 pullup I got into a pullup/kip groove and I was gone!  I probably could have done 16 or 17 but my hands started to slip.  I have come a long way since I started.  From black band to 15 unassisted pullups!!!!!  

July 16 Evening WOD

Warmup:
3 rounds
10 OHS (pvc)
10 pullups
10 pushups

WOD
8 Rounds - 2:00 to Complete each Round

15 - Back Squat (95#)
10- Dynamax Ball Sit Ups (20#)
then
Rest 30 Seconds
Times:
1:10
1:08
1:10
1:10
1:11
1:09
1:10
1:20 (115# BS)

Little tired after taking 5 days off.  Managed to stay pretty consistent for my rounds.  I decided to go up in weight on the last one.

Crossfit Games 2012

2012 CrossFit Games - The Sport of CrossFit

Evening Comp WOD Max Clean and Jerk

Warmup:
Tabita: squats
15x7
18x1

15 min 1 rep max Power Clean and Jerk
total: 195#
Failed at 206.  Power cleaned 206 but I could not get it overhead!!  I must try that again

WOD
3 RFT
400m run/row
50 situps
25 box jumps (tall box with 45# plate)
time: 21:02

Felt pretty good for the 2nd WOD of the day.  Box jumps were slow.  Did a row for the 2nd round instead of the run.

Taking a few days off.  I will be back at it next Monday!

July 10 Lunch WOD

Warmup:
situp tabata: 81 total

14:00 (2) Stations of Practice  - 7:00 per station

Rope Climb - 1 rope climb
Muscle Up - Kipping practice

20:00 AMRAP
15 - Double Unders
10 - Squats
5 - Ground to OH (115#)

Rounds: 9 plus JR

Still working on DU.  I mixed in a few DU with regular jope rope.  Mixed up my ground to overhead with clean and jerks, deadlift-clean and jerks and squat cleans.  Felt great today.  Going in for #2 tonight at 7:15.

July 9 Thruster PR

Warm up:
mini Cindy
2 rounds:
3 pullups
5 squats
10 pushups

My WOD

12:00 - Establish 1RM Thruster
#175 (PR)

For Time
50 - Wallballs
25 - KB Swings
40 - Wallballs
20 - KB Swings
30 - Wallballs
15 - KB Swings
20 - Wallballs
10 - KB Swings
*Every 3:00 - Complete 10 HR Push ups*

Time: 11:01 
20# Wallball
44# KB

It was nice to finally get a PR on Thrusters.  Never gone for one before.  The WB/KB WOD was great.  REally pushed myself through and got a great time.  I went heavy on the KB.  I have been using the 36# but decided that July is the month to go heavy and not worry about how many rounds or time.
Festivus is coming fast!

WEDNESDAY, MAY 30, 2012: Push Jerk

WEDNESDAY, MAY 30, 2012
Push Jerk (last posted 2.2.12)
5-5-3-3-1-1

Warmup:
20-15-10
Pushups
Situps
Squats

MY WOD
Push Jerk (last posted 2.2.12)
5-5-3-3-1-1
total:
5 - 65#
5 - 95#
3 - 115#
3 - 135#
1 - 155#
1 - 165# (old PR)
1 - 175#
1 - 200# (New PR)

TUESDAY, MAY 29, 2012: Double D's

TUESDAY, MAY 29, 2012
Double D's
20:00 AMRAP
25 - Deadlifts (115#/185#)
50 - Double Unders

Warmup:
3 rounds
20 lunges
20 pushups

My WOD
Double D's
20:00 AMRAP
25 - Deadlifts (115#/185#)
50 - Double Unders
Total: 4 + 25 DL, 24 SU

FRIDAY, MAY 25, 2012

FRIDAY, MAY 25, 2012
Chelsea
Last Posted July 11, 2011
On the 1:00 for 30:00 ...till you tap out
5 - Pull ups
10 - Push Ups
15 - Squats

My WOD
On the 1:00 for 30:00 ...till you tap out
5 - Pull ups - No Band
10 - Push Ups
15 - Squats
total: 4 complete rounds before Tap out
completed 15 total in 30mins

THURSDAY, MAY 24, 2012

THURSDAY, MAY 24, 2012

Core Work
Skill: Handstand Push up
WOD
8:00 AMRAP
 10 - Thrusters (65#/95#)
 20 -  KB Swings

WArmup:
2rounds
400m run
20 pushups
10 wall balls
10 lunges
Skill: Handstand Push up

My WOD
8:00 AMRAP
 10 - Thrusters (65#/95#)
 20 -  KB Swings
total: 5+5thrusters (75#)

WEDNESDAY, MAY 23, 2012

WEDNESDAY, MAY 23, 2012
30:00 AMRAP
30 - Box jumps
20 - Knees to Elbows
10 - Barbell Snatch (75#/125#

warmup:
2rounds
5pullups
10 situps
200m run

My WOD
30:00 AMRAP
30 - Box jumps
20 - Knees to Elbows
10 - Barbell Snatch 75#
total: 5rounds +30+20+1

SATURDAY, MAY 19, 2012

SATURDAY, MAY 19, 2012
Buddy Workout
60 - Wallballs
90 - Squats
30 - Sit Ups
200 Meter Run w/KB
30 - Push Ups
60 - Wallballs
90 - Sit Ups
400 Meter Run w/KB
90 - Push Ups
30 - Squats
60 - Wallballs
800 Meter Run w/KB

Awesome WOD with Suzzane.  WE killed it!

May 18th Evening WOD

2 Rounds
800 Meter run
Rest 1:00
20:00  Deck of Cards
Hearts = Rings to Toes
Spades = KB Swings
Diamonds = Cindy (perform the number reps on the card)
Clubs - Tire Flip
Face Cards = 15 Reps
JOKER = 120 single jump rope - 60 per each foot (entire class)

May 17 Lunch WOD

30:00 AMRAP

15 - Box Jumps
2 - Handstand Push Ups
15 - Hollow Rocks
3 - Handstand Push ups
15 - Clean and Press (65#/95#)
4  - Burpees
30:00 AMRAP

My WOD
15 - Box Jumps
2 - Handstand Push Ups
15 - Hollow Rocks
3 - Handstand Push ups
15 - Clean and Press (65#/95#)
4  - Burpees
Total: 6 rounds +15BJ, 2HSP, 12HR

May 16 Lunch WOD

24 - 18 - 12
"L" Pull Ups
Double Unders
Ring Push ups

warmup:
2 rounds
jump rope
max rep - PU/Wallballs = 26/31
24 - 18 - 12
"L" Pull Ups
Double Unders
Ring Push ups
time: 14:39

May 15 Lunch WOD MANION

MANION
7 Rounds For Time
400 Meter Run
29 - Back Squat (135#)

Warmup:
20 box jumps
20 KB swings
20 situps
20 CF PU

My WOD:

7 Rounds For Time
400 Meter Run/row
29 - Back Squat (65#)
Time: 28:59

Since I am coming from a few days off due to a lower back issue I went light today.  It actually made it a great Cardio workout.  I rowed 4 times and ran 3.  My rowing has really come around lately.

MANION:
First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, was killed by sniper fire on April 29, 2007 while fighting against an enemy ambush in Anbar Province, Iraq. He is survived by his father, Colonel Tom Manion, mother Janet Manion, and sister Ryan Borek.

May 14 Evening WOD Stand Press/ Rope Climb

Standing Press
5 - 5 - 4 - 4 - 3 -1 -1
then...
2 Rope Climb
Rest 1:00
3 Rope Climb

Warmup:
200m run
20-15-10
Squats
Pushups
Situps

My WOD

Standing Press
5 - 5 - 4 - 4 - 3 -1 -1
Ended with 1 @135#

Highlight of the Night!
I have been wanting to climb that damn rope so bad and tonight was the night I was going to do it.  My first attempt was horrible.  I could not keep the rope on my foot when I pulled up.  But something clicked in my head and I just went up that rope and tapped the crossbeam!  I finally did it!!!!!  SO excited I did it again! It is an awesome feeling reaching a milestone.

Congrats to Ken on his Standing Press 185# PR

What the Hell is Wrong!!

So I sat out a few days last week due to a lower back issue.  Now I have something going on with my right butt muscle.  The only thing I can think of is that I hurt it bowling on Friday.  I haven't done anything else that would bring it on.  Anyways we will see how it feels in the morning and hopefully hit tomorrow night at CFSK!

Unscheduled Day Off

 I think my body is telling me to take today off from Crossfit.  I hate taking days off.  I also do not like being 100% when I tackle a WOD.  So the plan is to take today and tomorrow off so my body can recover and then hit Saturday full force.  These past 2 days have been rough.  I can feel that I am weak and couldn't give it my all.  Until Saturday.....

May 9 Lunch WOD

For Time:
40 - Push ups
35 - Box Jumps
30 - Knees to Elbows
25 - Bench Press
20 - Drive the bus
400 Meter Run
then...Work your way back to 40 Push ups

My WOD:

40 - Push ups
35 - Box Jumps (small)
30 - Knees to Elbows
25 - Bench Press (115#)
20 - Drive the bus (25#)
400 Meter Row
then...Work your way back to 40 Push ups
Time: 22:26

Just like yesterday I didn't really feel up to doing this WOD.  My back was still a little sore plus my arms felt like they had no strength in them.  But it is very hard for me to stay away so I told myself I would modify if I had to.  Around 10:00am everything started to feel better so I went and did a decent job on the WOD.  I didn't modify any of it and pulled a great time.  I really need to work on those pushups!!!!

May 8th Lunch WOD Deadlifts

10, 9, 8, 7, 6, 5, 4, 3, 2 , 1
Deadlifts
1 arm DB or KB Snacth


My WOD:

10, 9, 8, 7, 6, 5, 4, 3, 2 , 1
Deadlifts 10@135#, 9-4@155, 3-1@175#
1 arm DB or KB Snatch - 35#DB


I almost didn't go to this WOD.  My lower back is a little sore from Sunday.  I just figured I would go light and push through it.  Well I ended up at 175# for my Deadlift.  I could have gone higher but I didn't want to take any chances.

May 7 Monday night WOD Epic Battle!

6 Rounds For Time

15 - Standing Presses
3 - Pull ups
15 - Dynamax Ball Sit ups
3 - Pull ups
15 - Floor Wipers
3 -  Pull ups
15 - KB Swings
3 - Pull ups

Warmup:
400m run
10 pushups
200m run

My WOD

6 Rounds For Time
15 - Standing Presses 65#
3 - Pull ups
15 - Dynamax Ball Sit ups 20#
3 - Pull ups
15 - Floor Wipers 65#
3 -  Pull ups
15 - KB Swings 35#
3 - Pull ups
400m run at the end of the 6th round
Time: 26:34pre run/29:02 after

This WOD was epic.  I set myself up right next to Ken.  I wanted to push this one to the max.  I decided before we started that I would do all the pullups unassisted until I was tired and then I would switch to a band.  Well, that never happened.  I was waiting for Ken to switch but he never did so I couldn't.  We battled back and forth for the first 4 rounds.  I tried my hardest to pull away but just couldn't.  Finally in the 5th round I pulled 1 exercise in front of him and never looked back.  This guy was killing me.  We both hardly took breaks.  It was all go from the beginning.  I would have to say that was one of the toughest/fun WODs I have ever done.  A big thanks to Ken for pushing me to my limits and to do all pullups unassisted!
I can't wait for the next battle!

May 6 Sunday Funday!

AMRAP 10:00mins
row 800
20 pistols (10 per leg)
10 hang cleans 95#/135#

5:00min break

AMRAP 10:00mins
3 thrusters 65#/95#
3 burpees
6 thrusters 65#/95#
6 burpees
9 thrusters 65#/95#
9 burpees
12 thrusters 65#/95#
12 burpees
.
.
Warmup:
200m run
3 rounds:
10 pushups
10 box jumps
5 hang cleans
5 thrusters

My WOD:

AMRAP 10:00mins
row 800
20 pistols (10 per leg)
10 hang cleans 125#
total: 2 complete rounds

5:00min break

AMRAP 10:00mins
3 thrusters 95#
3 burpees
6 thrusters 95#
6 burpees
9 thrusters 95#
9 burpees
12 thrusters 95#
12 burpees
15 thrusters 95#
6 burpees

I was totally in the zone for the first AMRAP.  I wanted to complete 2 rounds.  I did, but it cost me.  I had almost nothing left in the tank for the next AMRAP.  I figured I would just shoot for what Ken did.  I ended up even with Ken on the 2nd AMRAP which is fine with me.  Sunday WODs rock.  Awesome atmosphere throughout the entire morning.

May 5 Sat Buddy WOD

3 RFT
P1- 25#/45# Plate farmers walk
P2 - Toss Dynomax ball over Pu bar until P1 finishes
then switch
P1+P2 - 100 CF pushups total
P1+P2 - 1min wall sit
P1+P2 - 100 CF situps total
P1+P2 - 1min plank
P1- 50 step up on box
P2 - jump rope until P1 is done
Then switch

Warm up
2 rounds
5 pushups
10 squats
15 situps

Our WOD
I teamed up with Steve U. on this one.  We crushed this one.  Pushups really gave me a hard time.  I tried to make up time in other areas.  Also, planks just suck.  I really should work on those.
Time: 32:53

Just sitting around waiting for something exciting to happen!

May 3 Evening WOD Row/Thrust/ROw

For Time
Run/Row 1 Mile (for time - see below)
30 - Thrusters (65#/95#)
Run/Row 1Mile (for time- see below)
Example : First mile time = 7:00
                 Second mile time = 8:10
Difference in time = 70 seconds = 70 Reps owed
1 second = 1 rep
Reps owed to be complete either by 20# Ball Slams or Jump the Stick

Warm Up:
2 mins jump rope
20 wall balls
4 sprints
10 wall balls

My WOD:
Row 1 Mile 6:32
30 - Thrusters (95#)
Row 1Mile 6:25

Rowing is becoming a strength for me.  My previous mile time for the row was around 6:50.  I beat that twice in the same night.  I know I can get under 6mins if it was the only thing I was doing.  There was no way I was going to "Owe" anyone anything!!!

May 2 Lunch WOD Hang Clean

Hanging Cleans
5-4-3-2-1
Skill - One arm barbell thruster
Warmup:
20 squats
20 situps
20 box jumps
10 pullups

My WOD:
Hanging Cleans
5 - 95#
4 - 115#
3 - 135#
2 - 165#
1 - 185#

Very excited to get a 20# PR for this!  165# seemed pretty easy compared to the last time I did it.

May 1 Lunch WOD Tabata This

20 Seconds of work followed by 10 seconds of rest for 8 intervals

Pull ups

Push Ups

Sit Ups

Squats

Box Jumps

Warmup:

1 min jump rope

1 min DU

2 pullups

3 pushups

4 situps

5 squats

2 box jumps

My WOD:

Pull ups 4, 4, 3, 3, 3, 3, 3, 3

Push Ups 8, 8, 8, 8, 8, 8, 8, 7

Sit Ups 10, 8, 7, 7, 7, 7, 7, 7

Squats 15, 15, 15, 15, 15, 15, 15, 16

Box Jumps 5, 5, 5, 5, 5, 5, 5, 7

Total: 312

True: 37

Compared numbers from the last time we did this and I did so much better!  I averaged 12's for squats last time and this time I did 15.  I didn't use a band on this one.  So my numbers are low but I'll take it!  I really need to work on my pushups and situps.

April 30 Evening WOD

25:00 AMRAP

400 Meter Run
24 - KB Swings
12 - Sumo Dead High Pull (45#/75#)
6 - Tire Flips

Warmup:
200m run
3 rounds:
10 pushups
10 squats
5 pulls - all done with no band!!!!!

My WOD:

25:00 AMRAP
400 Meter Run
24 - KB Swings (44#)
12 - Sumo Dead High Pull (44# KB modified for shoulder)
6 - Tire Flips (BIG tire)
Total: 4 +run, KB and 6 SDHP

Went heavy on this WOD.  I did a big jump on KB from 26# to 44#  No more light stuff for me.  I want to build some muscle now!!  My runs averages 2:20 range which isn't bad.  The new tire was awesome!  Dirty but awesome!

April 29 Sunday Funday!

WOD
200m run
20 wallballs
15 T2B
20 Box jumps
15 KB SDHP
20 burpees
15 push press 55#/95#
400m row

Round 1 - 3:00min AMRAP
Round 2 - 6:00min AMRAP
Round 3 - 1 RFT

My WOD
200m run
20 wallballs (16#)
15 T2B
20 Box jumps (tall box)
15 KB SDHP (55#)
20 burpees
15 push press 95#
400m row
Round 1: 38 (2nd)
Round 2: 82 (1st)
Round 3: 11:29 (2nd)

AWESOME WOD!  Sunday Open Box Rocks!  Coach Dave picked a WOD  similar to the last WOD for the Crossfit games last year (scaled down of course).  So the WOD goes down like this, you do as many reps as possible going through the list as you can.  With my first round I got through the run, wallballs and 3 box jumps which is a score of 38.

I went into this with a "CRUSH IT" mindset.  I believe I did!  Felt awesome throughout.  I like picking someone to chase that is better then me.  Today it was Brett and Sophie.  Those 2 were rocking it!  Thanks for the motivation!  Oh for those keeping score....I won.  But with this WOD we all won!

April 27 Evening WOD

WOD
Push Press
5-5-5-5-5

Warm Up:
3 rounds
200m run
10 pushups
20 jumping jacks

My WOD:
Push Press
5 - 95#
5 - 115#
5 - 135#
1 - 155#
1 - 170#

Extra WOD
7min AMRAP
7 crossfit pushups
26 jump ropes
Total: 11 +pushups

Also completed:
5 kipping pullups
25 situps

Great Video Series!

I have been watching these video's for the past couple weeks now.  Watching the videos and the guy in it, Gary, listening to what he says, his thoughts on eating, his weight and lack of confidence to change his lifestyle, sounds just like me.  This latest video he talked about looking at his house and trying to find a place to put a rope or pullup bar.  I was thinking the same thing about my house 2 weeks ago.  It is just scary how much a like the 2 of us are.  Also in the latest video his weight is down to 236.6!  he weighs the same as I do!!! We both have lost a ton of weight from eating a Paleo type diet and kicking ass at Crossfit!  Crossfit is changing this guy's life.  It has and is changing mine.

Killing the Fat Guy

April 25 Noon WOD

16:00 AMRAP
10 - Muscle Ups
20 - Power Cleans (65#/115#)
70 - Box Jumps
100 - 50 (one foot) then 50 (one foot) single jump rope
Muscle Up Substitution
1- Muscle up =
3 - Ring Dips
3 - Pull Ups

Warm Up:
5 Rounds-
5 T2B
5 goblet squats
5 KB swings
10 pushup shoulder taps

My WOD:
30 Pullups (red/blue band)
30 Ring dips (blue band)
20 - Power Cleans (115#)
70 - Box Jumps (small box)
100 single jump rope
Total: 1 full round +25 pullups
extra: 400m run and 25 situps

Goal for this WOD was to complete 1 round.  I started off with the red band for pullups and got to 15.  Then I used the blue for the rest.  Ring dips sucked.  Those took awhile to do.  When I got to the Power Cleans, 115 felt pretty heavy but I busted those out.  Box jumps seem to take forever.  I finished my first round in 14 mins.  So I had 2 mins left and I was able to do 25 pullups.  Tough WOD.  After we ran 400m and I did 25 situps.  I really need to work on my situps.

April 24 Lunch WOD - Sloppy joe

Sloppy Joe
4 Rounds For Time
25 - Walking Lunges (with weight)
21- Burpees

Warmup:
20 squats
20 situps
20 box jumps
400m run

My WOD:
4 Rounds For Time
25 - Walking Lunges (using various weights)
21- Burpees
Time: 14:59

My goal was to get under 15 mins for this WOD.  I had 3 burpees left at 14:50  and I just powered through to get 14:59.  Oh man did that suck. Lunges suck by themselves, but throw in some weights it just gets worse.  I mixed my weights up.  I started off with a 25# plate over head, followed by carrying 2 20# KB.  Then I carried a 20# med ball and to finish it off I carried a 45# plate over head and on the shoulders.  Burpees weren't to bad.  I just went and did them.  Starting off with maybe 8 in a row and then went to 2 or 3 in a row to complete the 21.  In all, a tough WOD that I was happy to complete under my goal time.

April 23 Evening WOD - 30 & Over

30 & Over

Row 800 Meters
30 - Standing Press (45#/65#)
30 - Wallballs
Row 800 Meters
30 - Double Unders
30 - Wallballs
Row 800 Meters
30 - Standing Press (45#/65#)
30 - Double Unders

Warmup:
total of 100
Choose between or mix:
lunges
burpees
pullups
pushups

My WOD:
Run 800 Meters
30 - Standing Press (65#)
30 - Wallballs (16#)
Row 800 Meters
90 - Single Jump ropes
30 - Wallballs (16#)
Run 800 Meters
30 - Standing Press (65#)
90 - Single Jump ropes
Time: 22:42

I went into this WOD totally focused on crushing it.  I wanted to go all out and I accomplished that!  The last set of standing presses to a little longer then expected but pushed through it and finished.  I am still working on those damn double unders.  They get me every time!!!!!

April 21 Morning Bring a Buddy WOD

Bring a Buddy WOD
200m run
20 pull ups

400m run
20 pull ups
50 push ups

800m run
20 pull ups
50 push ups
75 squats

1 mile run
20 pull ups
50 push ups
75 squats
100 sit ups

Warmup:
PVC stretch

WOD:
I got together with Suzanne for this WOD since we didn't bring a buddy.  She is a kick ass Crossfitter so I knew we could bust this WOD out.  We pretty much split everything in half and just went for it.
Time: 22:22

It was great to see a packed house.  There was well over 20 people there for the 8:00am class.  Hope to see some of those new people back soon!

Rest day for Sunday.  Not that I want to rest but my body is telling me to.  I really need to buckle down and figure out what I am doing for the summer.  I have already signed up for the Warrior Dash in June.  I really want to sign up for the August 4th Festivus Games in Hartford, CT.  I just need to chat with Kim about our summer schedule.

April 20 Home WOD

At home WOD #1
3 RFT
200m run
20 ground to overhead dumbell presses (10 each arm)30#
20 squats
15 box jumps
10 burpees
5 jump tucks
200m run
Time: 21:39

First time doing a WOD at home.  I missed Tuesday so I needed to make up for it.  Felt great doing a WOD outside in the sun.  Going to have to do that more often when I can't make it to the Box.  I also wrote out a WOD for Brady and Reese.  They both did awesome.

April 19 Lunch WOD Sum it Up

Sum it Up
3 Rounds

1:00 - Front Squats (55#/105#)
1:00 - Hollow Rocks
1:00 - Kb Swings
1:00 - Double Unders
1:00 Rest

Add up total reps after each round

WArmup:
10 min Core work

My WOD
3 Rounds
1:00 - Front Squats (95#)
1:00 - Hollow Rocks
1:00 - Kb Swings (26#)
1:00 - singles (few DU thrown in)
1:00 Rest
Total: 330

This was a WOD that really tested my cardio.  Nonstop... just go go go.  Front squats were fine except it killed my wrists!  I did better then expected for hollow rocks.  I need to continue to work on my double unders.  I feel I am close to figuring those darn things out!

April 18 Afternoon WOD Red Velvet

Red Velvet
15 -1

Toes To Bar
Burpee Box Jumps
200 Meter Run after every even numbered round

Warmup:

My WOD
15 -1

Toes To Bar
Burpee Box Jumps (rounds 15 - 9 smallbox, rest tall box)
Time: 42:34

Long cardio WOD.  Loved it!  In total, 120 burpee box jumps and 120 toes to bar.  That is a lot!  I let Lisa take the small box I was using so I could push myself a little more and use the tall box. It was about the same except I needed to concentrate more on jumping higher to get onto the box.

April 16 Mon Evening WOD

Every 1:00 for 8:00

5 - KB Swings
8 - Box Jumps

Every Round not completed on the minute = 10 double unders or 30 singles.

Strength:
Back Squat (last Posted September 14, 2011)
3-3-3-3

Warmup:
2 Rounds
400m run
10 squats
10 pushups
5 jump tucks

My WOD
Every 1:00 for 8:00

5 - KB Swings (started with 35#, last set 44#)
8 - Box Jumps (started with short box, last 2 used large box)
No jumpropes!
Strength:
Back Squat (last Posted September 14, 2011)
3 - 95#
3 - 135#
3 - 185#
3 - 235#
1 - 255#

Really liked the KB and Box jumps.  Awesome cardio.  I should have done the taller box to begin with.  I was a little nervous on the heavier weights for the squats.  I don't want to wreck my knees so I was very cautious.  255# was pretty darn heavy.

April 14 Sat Morning WOD

7 Rounds For Time

800 Meter Row
1- Rope Climb
2 - Bodyslams
3 - Handstand Push ups
4 - Tire Flips
10 - Double Unders

My WOD

7 Rounds For Time
40 min time cap

800 Meter Row/run
1- Rope Climb  (laying on the floor)
2 - Bodyslams
3 - Handstand Push ups (box)
4 - Tire Flips
10 - Double Unders
Total: 5 complete rounds + row.
Completed 6th round in 43:05

Tougher WOD then it looks.  Lost alot of time on the run.  I should have Run/Row most of it.  I probably ran 3 times and rowed 3.

April 13 Really Early Morning WOD - FRAN!

FRAN!

21-15-9
Thruster's 95#
pull ups

Warm up:
Lunges
Air squats

My Fran:

21-15-9
Thruster's 95#
pull ups (blue band)
Time: 10:47

Finally I did Fran and it was not as enjoyable as I thought it would be.  She kicked my ass. 95# felt pretty heavy at 5:45 in the morning.  I started strong with 10 thrusters in a row and it just went real heavy after that.  I went with the blue band today.  It was a challenge to get through those first 21 pullups.  I broke everything down into sets of 2 or 3.  I was hoping for a sub 10min time but I will take sub 11mins.  I will see Fran again and I will destroy you!!!!!

April 12 Lunch WOD

7:00 AMRAP

10 - Deadlifts (115#/185#)
10 - Push Ups

Then...800 Meter run for time (1st timed 800 M of 2012)

Finally..1:00 Max Rep Burpees
Male and Female w/most reps w/be crowned as

Warmup:
high knees
sprint
butt kickers
2 rounds
10 pushups
10 situps

My WOD
7:00 AMRAP

10 - Deadlifts (115#/135#)
10 - Push Ups
Total: 7

800 Meter run for time
Time: 4:04

1:00 Max Rep Burpees
Total: 15

I went with a lower weight for Deadlifts so I could get more of a cardio workout in.  I started with 115# but that felt to light so I went up to 135# Had little trouble with pushups.  My 800m time was decent.  With my knee I don't think I should go faster.  Burpees....oh burpees, how I hate you.  I wanted to do 21 but that minute went by so fast.  I'll take 15.  It is a number to build on.

April 11 Lunch WOD

Clean it up!

Clean Complex

5-4-3-2-1

Power Clean

Squat Clean

Clean and Press

Rest 2:00

1 PC + 1 SQ + CP = 1 rep

Warmup:

2 rounds

400m run

3 indoor sprints

My WOD:

5-4-3-2-1

Power Clean

Squat Clean

Clean and Press

weights:

5 - 95#

4 - 105

3 - 125

2 - 135 (Grace Weight)

1 - 145

1 - 165

Loved this WOD.  I can tell I am getting stronger.  My PR Squat Clean is 165# and I did that pretty easy after going through all those reps.  I really wanted to feel the Grace Weight and it wasn't to bad.  I want to start working on Grace.  Probably start off at 115# and build from there.  

April 9 Evening WOD

25:00 AMRAP

20 - Ground to Overhead (65#/85#)
25 - Box Jumps
30 - Wallball Shots

Warmup:
2 rounds
400m run
10 lunges
10 pullups

My WOD

25:00 AMRAP
20 - Ground to Overhead (85#)
25 - Box Jumps (small box)
30 - Wallball Shots (16#)
Total: 3 complete + 20GO, 25BJ, 21WB

+400m with Ken
+ 30 burpees

My goal was to get 3 rounds.  Beat that and almost got 4!  I did snatches for all my GOs.  85# was a good weight but I could have gone to 95#.  I will remember that for next time

April 7 Morning WOD

Bring a Buddy for
4 Rounds For Time

10/10 - KB Standing Press (one arm press on one leg)
1:00 Jump Rope
20 - Burpee Broad Jumps
400 Meter Run
30 - Squats
1:00 Jump Rope

Then
Tug of War

My WOD
4 RFT

10/10 - KB Standing Press (35#)
1:00 Jump Rope
20 - Burpee Broad Jumps
400 Meter Run
30 - Squats
1:00 Jump Rope
Time: 36:54

Great WOD.  Burpee BJ suck.  Lost a lot of time doing those.  Tug of war was a really fun way to end the WOD.  We should do that more often.

Rest Day... I guess

Advocare 24 Day Challenge Results

I took the Advocare 24 Day Challenge and here are my results:

Inches Lost:
Right Arm: -.75
Shoulders: -5
Chest: -2.25
Waist: -5.25/-4
Hips: -2.75
Right Thigh: -2.5
Right Calf - -.5
Total: 23 inches

Starting Weight: 264.8 lbs
End Weight: 246.4 lbs
Total Loss: 18.4 lbs

I am amazed on how well I did.  I did not cheat once on this program.  I went to crossfit at least 5 times a week during the challenge and I know it helped with the results.  I am such a believer now in this program.  Anyone who needs a jump start on weight loss NEEDS to do this challenge.

Any questions on Advocare or the 24 Day Challenge please contact Katie Holland

April 5 Lunch WOD - EVA

EVA
5 Rounds For Time

800 Meter Run or Row
30 - KB Swings
30 - Pull Ups

Warmup:
5 Euro Cardio
10 jumping jacks
10 pushups
5 sprints

My WOD

800 Meter Run
30 - KB Swings
30 - Pull Ups
Time: 47:07

WOW this was a tough WOD.  There was no way I was going to row at all.  My shoulders would have been shot.  I started off with a 35# KB, but quickly moved to the 20#.  For the pullups I started with the Blue band, and again quickly moved to Green.  After the 3 round I added a purple band to the green and the last set added the red band.  The run wasn't bad but I am sure my knees will hate me for it later.  Nice to get another Benchmark WOD in.  I also did 10 burpees at the end.

March 4 Lunch WOD

11 Rounds For Time

12 - KB Sumo Dead High Pull
50 Meter Farmers walk (25# plate or 45# plate each hand)

My WOD

11 Rounds For Time

12 - KB Swings
50 Meter Farmers walk (45# plate each hand)
Time: 18:07

This was tough.  I went up in weight for the KB swings which wasn't to bad.  Trying to carry 45# plates with just 3 fingers hurt.  Toughed it out and did a great job.

April Burpee Challenge!

 Some of us burpee challenged folk have decided to do a burpee challenge for the month of April.  1000 burpees by May 1st.  We have not decided what the winner gets (or the loser) but I am sure it will be fun.  Burpees just plain suck.  After this challenge they won't suck as bad anymore! Hopefully.  3...2...1....go!

April 3 lunch WOD

Three Steps to_______
10 - Deadlifts (125#/205#)
10 - Wallballs
10 - Burpees
10 - Sit ups
20 - Deadlifts (125#/205#)

15 - Box Jumps
15 - Squats
15 - Sit ups
30 - Box Jumps

25 - Wallballs
25 - Squats
25 - Burpees
50 - Wallballs

500 Meter Row

Warm up:
Jumps
High knees
Side steps
Suicides

My WOD

Three Steps to_______
10 - Deadlifts (155#)
10 - Wallballs (20#)
10 - Burpees
10 - Sit ups
20 - Deadlifts (155#)

15 - Box Jumps
15 - Squats
15 - Sit ups
30 - Box Jumps

25 - Wallballs (16#)
25 - Squats
25 - Burpees
50 - Wallballs (16#)

400m run
Time: 18:18

Plus - 500 Meter Row with Brianna

I felt awesome during this WOD.  Everything was coming together.  Still pretty slow on bucking furpees.  The last set really hurt but managed to finish strong.

April 2 Evening WOD

25:00 AMARP

30 - Double Unders
10 - Power Snatch (55#/75#)
10 - Ring Dips

Warm Up:
1 min single jump rope
1 min DU
2 rounds:
10 box dips
20 jumping jacks

My WOD:

25:00 AMARP

30 - Double Unders (60 Singles)
10 - Power Snatch (75#)
10 - Ring Dips (Blue band, Red Band)
Total: 8 complete rounds + 60 singles JR
PLUS - 400m run

Great energy at the Box tonight.  The 7:30 classes are really filling up.  Still working on DU which just suck.  Thinking about buying a jump rope for myself.  75# snatch wasn't to bad but by the 6th round it was getting heavy.  Ring dips were ok.  I used the blue band most of the time and tried the red once and that just sucked. AFter the WOD Ken and I ran 400m.  Nice way to cool down while the weather is cool.

First Swim of the Year

Hit the YMCA at lunch today for my first swim workout of the year.  It went pretty well.  I had a plan of just doing 400 - 500m.  As soon as I jumped in the pool it felt like I never left.  Of course after 400m I was pretty tired.  I am very happy with how it went and can't wait to get some more work done in there!

Swim: 500m - DONE!

CFSK tonight!  Looks like a great WOD!

Rest Day!

March 31 Morning WOD

3 Rounds For Time

800 Meter Run

30 - KB Swings

30 - Barbell Thruster

Warm up:

Junkyard Dog

6 sprints

20 ball slams

My WOD

800 Meter Run - 4min bike, 800m Row, 400m Row 400m run

30 - KB Swings (26#)

30 - Barbell Thruster (45#)

Time: 24:42

GREAT WOD today. Love these cardio ones. Nice to break up the run with row and bike.

March 29 Lunch WOD

25:00 AMRAP

100 - Walking Lunges

30 - Wallballs

20 - Push Press (75#/105#)

10 - Ball Slams

Warm up:

5 euro pushups

30 situps

30 jumping jacks

My WOD

100 - Walking Lunges

30 - Wallballs (16#)

20 - Push Press (75#)

10 - Ball Slams (20#)

Total: 2 complete rounds plus 100 lunges and 30 wallballs

Really tough WOD. Lunges hurt and lost a lot of time on them. I really wanted to get to 3 complete rounds. next Time!

March 27 Lunch WOD

LYNNE

5 Rounds of Max Reps:

Body Weight Bench Press

Pull Ups

Record number of reps per each round

Warm up:

4:00min bike

21 Barbell Press (45#)

15 KB swings (26#)

9 pushups

My WOD

Body Weight Bench Press - 175# x3

Pull Ups - Purple band x2

I am so weak at bench presses. Happy with 175# but will need to improve on that!

March 26 Evening WOD

Klepto

4 Rounds For Time

27 - Box jumps

20 - Burpees

11 - Squat Cleans (115#/145#)

Warm up:

Bear crawls

Sprint

Side steps

My WOD

4 Rounds For Time

27 - Box jumps

20 - Burpees

11 - Squat Cleans (90#)

Time: 26:30

March 25 Open WOD 12.5

Open WOD 12.5

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

100 pound Thruster, 3 reps

3 Chest to bar Pull-ups

100 pound Thruster, 6 reps

6 Chest to bar Pull-ups

100 pound Thruster, 9 reps

9 Chest to bar Pull-ups

100 pound Thruster, 12 reps

12 Chest to bar Pull-ups

100 pound Thruster, 15 reps

15 Chest to bar Pull-ups........

My WOD

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

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!

March 24 Morning WOD

I. 4:00 Running Clock

400 Meter Run

Time Remaining - AMRepsAP - Pull Ups

Rest 1:00

II. 4:00 Running Clock

400 Meter Run

Time Remaining - AMRepsAP - Push ups

Rest 1:00

III. 4:00 Running Clock

400 Meter Run

Time Remaining - AMRepsAP - Sit ups

Rest 1:00

IV. 4:00 Running Clock

400 Meter Run

Time Remaining - AMRepsAP - KB Swings

Rest 1:00

V. 4:00 Running Clock

400 Meter Run

Time Remaining

10 - Pull Ups

10 - Push Ups

10 - Sit Ups

10 - KB Swings

Warm up:

2 rounds-

2 mins jump rope

20 lunges

My WOD:

I. 4:00 Running Clock

400 Meter Run

Time Remaining - AMRepsAP - Pull Ups (blue) - 16

II. 4:00 Running Clock

400 Meter Run

Time Remaining - AMRepsAP - Push ups - 36

III. 4:00 Running Clock

400 Meter Run

Time Remaining - AMRepsAP - Sit ups - 29

IV. 4:00 Running Clock

400 Meter Run

Time Remaining - AMRepsAP - KB Swings (26#) - 33

V. 4:00 Running Clock

400 Meter Run

Time Remaining

10 - Pull Ups

10 - Push Ups

10 - Sit Ups

3 - KB Swings

March 22 Lunch WOD

5 Rounds For Time

20 - Knees To Elbows (KTE)

10 - Plate (10#/25#) ground to OH Burpees

Every 3:00

30 Second Wall Hold

2 - Handstand Push up

Warm Up:

2 rounds

20 situps

10 Euro pushups

10 lunges

My WOD

5 Rounds For Time

20 - Knees To Elbows (KTE)

10 - Plate (25#) ground to OH Burpees

Time: 20:59

Ground to overhead burpees with a 25# weight was tough. I needed to finish before 21mins. I didn't want to do the wall hold and pushups again!

March 21 Lunch WOD

WOD

Hanging Cleans (10-1) Working towards 1 rep max

"L" Pull Up (2-20)

10-2

9-4

8-6

7-8

6-10

5-12

4-14

3-16

2-18

1-20

Warmup:

4 sprints

15 pushups

3 sprints

20 squats

2 sprints

5 burpees

My WOD

Hanging Cleans (10-1) Working towards 1 rep max

"L" Pull Up (2-20)

10-2 55#

9-4 65#

8-6 75#

7-8 85#

6-10 95#

5-12 105#

4-14 115#

3-16 135#

2-18 145#

1-20 165#

Nice WOD today. Setting a PR for Hanging cleans! Also, set a PR for L pullups, 2. Very excited to do that!

March 20 Lunch WOD

4 Rounds For Time

20 - Unbroken Deadlifts ( 65#, 75#, 135# or 185#)

400 Meter Run

10 - Unbroken Box Jumps

Rest 2:00

Warmup:

20 Mountain climbers

20 squat jumps

20 pushups

My WOD

20 - Unbroken Deadlifts 135# first Rnd, 115# last 3

400 Meter Run

10 - Unbroken Box Jumps (small box)

Rest 2:00

Time: 23:03

It was awesome to finally get into the new BOX and complete a WOD. It was so nice out I was glad to see that there was running in the WOD. 135# was pretty heavy and I didn't think I could get through the other 3 rounds with it unbroken, so I dropped down. My times for the 4 rounds were around 4:15 - 4:20 with my last coming in at 4:03, 13 secs under my first time.

March 18 Open WOD 12.4

Workout 12.4

Complete as many rounds and reps as possible in 12 minutes of:

150 Wall balls 20#

90 Double-unders

30 Muscle-ups

My WOD

150 Wall balls 20#

6 Double-unders

0 Muscle-ups

This was a true test for me. I was excited to just get through the wall balls! I really had nothing left when I started the DU. I am shocked I got six! I finished the wall balls around the 10:30 mark which gave me a min and a half to get something for DU. In all I am happy with what I accomplished. Next sunday is the last Open Games WOD. Lets hope it is a good one!

March 17 St. Patty's Day Morning WOD

Run 1 Mile

100 Sit ups

200 Push Ups

300 Air Squats

Run 1 Mile

Warmup:

Box Jump Path

My WOD

Run 1 Mile - 10:46

100 Sit ups

200 Push Ups

300 Air Squats

Row 1/2 mile

Run 1/2 mile

Time: 51:56

The mile run was great! I think I found a form I can use for running some distance. No issues with my knees even the next day! We all broke this into 10 rounds. Worked out really well. I should have did level 1 knowing I was going to do the open WOD 12.4 then next day.

March 15 Lunch WOD

WOD

Strength: Squat Clean

2-2-2-2

Skill: GHD Sit up

4:00 AMRAP

10/10 - Flutter Kicks

20 - Sit ups

Warm Up:

2 rounds

1 min jump rope

15 squats

15 situps

1 min wall hold

My WOD

Strength: Squat Clean

2 - 85#

2 - 95#

2 - 115#

2 - 145#

2 - 155#

2 - 165#

4:00 AMRAP

10/10 - Flutter Kicks

20 - Sit ups

Total: 3 rounds

This was my first time doing squat cleans. I started off really light and made it to 165# I am happy with that. I started losing my form at 165# so I stopped. I might have gotten 170#.

March 14 Lunch WOD

25:00 AMRAP

15 - Jump the box, dynamax ball or plates

200 Meter Run w/KB

20 - Bench Press

Warm Up

3 rounds

1min jump rope

15 wall balls

15 lunges

My WOD

15 - Jump the dynamax ball

200 Meter Run w/KB

20 - Bench Press 135#

Total: 5 rounds +15 BP

I enjoyed this WOD. First time running with a KB and it proved to be challenging. I am weak when it comes to bench presses. I hope to work on those more in the future.

March 13 Lunch WOD

WOD

10 - Standing Press (50% max # )

Max Rep Chin ups (2 hands reverse grip)

10 - Standing Press (60% max)

Max Rep Chin ups

10 - Standing Press (70% max)

Max Rep Chin Ups

5 - Standing Press (80% max)

Max Rep Chin Ups

5 - Standing Press (90% max)

Max Rep Chin ups

5 - Standing Press (100% max)

Max Rep Chin Ups

Post Max Weight & total number of chin ups

Warmup:

shuttle runs

2 rounds

10 pushups

20 situps

My WOD:

10 - Standing Press (50% max # ) 55#

Max Rep Chin ups (2 hands reverse grip) 6

10 - Standing Press (60% max) #65

Max Rep Chin ups 5

10 - Standing Press (70% max) 75#

Max Rep Chin Ups 7

5 - Standing Press (80% max) 95#

Max Rep Chin Ups 7

5 - Standing Press (90% max) 105#

Max Rep Chin ups 6

5 - Standing Press (100% max) 115#

Max Rep Chin Ups 8

1 max rep for standing press: 135#

March 12 Evening WOD

WOD

Code Red

(30-20-10)

400 Meter Run

Hanging Cleans (55#/75#)

KB Goblett Squat

Hollow Rock

KB Swing

Warmup:

4 rounds

3 pullups Blue band

9 squats

My WOD

Code Red

(30-20-10)

400 Meter Run x3

Hanging Cleans (75#)

KB Goblett Squat (26.5#)

Hollow Rock

KB Swing (26.5#)

time: 21:43

Nice cardio WOD. Really hate hollow rocks. I really enjoyed running the 400m.

March 8 Lunch WOD

WOD

30 - Handstand Push Ups

40 - Pull Ups

50 - KB Swings

60 - Sit Ups

70 - Burpees

My WOD

30 - Handstand Push Ups (Box)

40 - Pull Ups (Green)

50 - KB Swings (26#)

60 - Sit Ups

70 - Burpees

Broken into 10's

Time: 17:40

This was a tough WOD. Breaking it up into 10's made it much easier. I actually enjoy WODs like this. More cardio the better!

March 7 Lunch WOD

10:00 As Many Reps as Possible

Power Snatch

Men

30 - 75#

30 - 135#

30 -165#

WArmup:

3 rounds

400m

Row, Run, 2min bike

My WOD

30 - 75#

16 - 135#

This WOD was part of the Crossfit Open games this past week. Nice to see where I stand with others.

March 6 Lunch WOD

WOD

4 Rounds For Time

20 - Ring Dips

4 - Tire Flips

40 - Hand Release Push Ups

Warm up:

30 situps

20 lunges

10 bear crawl

5 burpees

My WOD

4 Rounds For Time

20 - Ring Dips (Blue band)

4 - Tire Flips

40 - Hand Release Push Ups

Time: 21:20

Handrelease pushups sucked. Those took most of my time. Love tire flips.

March 5 Evening WOD

WOD

12 - Thrusters (115#/135#)

50 - Double Unders

10 - Thrusters

40 - Double Unders

8 - Thrusters

30 - Double Unders

6 - Thrusters

20 - Double Unders

4 - Thrusters

10 - Double Unders

Warmup:

2 rounds

400m run or 500m row

15 pushups

15 situps

15 OHS (PVC)

My WOD

12 - Thrusters (75#)

2:30 singles

10 - Thrusters

2:10 singles

8 - Thrusters

1:40 singles

6 - Thrusters

1:00 singles

4 - Thrusters

1:00 singles

time: 12:41

Bonus Cardio:

Team challenge

15 OHS (PVC)

15 situps

15 pushups

400m

Great WOD tonight. The extra Cardio at the end was great! Dave threw that in there for a little team building. Should do that more often.

1st Annual 9463 Charity Challenge At CFSK

Today was the 1st Annual 9463 Charity Challenge At CFSK. The 9463 Foundation for Florida's Fallen Officers which remembers fallen heroes, educates the public, and supports and assists the families who have lost loved ones while they were serving the community. There was an awesome turnout. The WOD for this event was set up like a Tabata, 20sec work, 10 sec rest.

9 Wallballs

4 Crossfit situps

6 Crossfit Pushups

3 Burpees

I had a total of 203 which was WAY off from the winners. But I had a great time and it was well worth the pain!

Every one did an awesome job and congrats to the winners!

Video of the Charity Challenge:

http://www.youtube.com/watch?feature=player_embedded&v=Fl8U3xKC5J4

March 1 Lunch WOD

How Far Can You Go in 8:00

3 - Pull ups

3 - Thrusters (65#/95#)

6 - Pull ups

6 - Thrusters

9 - Pull ups

9 - Thrusters

etc...

Warm up:

Junkyard Dog

2 rounds of

10 wallballs

5 pullups

My WOD

3 - Pull ups (greenband)

3 - Thrusters 85#

6 - Pull ups

6 - Thrusters 85#

9 - Pull ups

9 - Thrusters 85#

12- Pull ups

12- Thrusters 75#

15- Pull ups

9- Thrusters 75#

Time ran out on my last set of Thrusters. Very hard WOD but Will be nice to do again in a few months. Pullups were pretty good. by the 12th round I was spent. My shoulders are sore now.

Feb 29 Lunch WOD

WOD

3 Rounds For Time

21 - Hanging Cleans (85#/115#)

40 - Sit Ups

Warmup

5 rounds

Ladder

Little Cindy

3 Pullups

6 pushups

9 squats

My WOD

3 Rounds For Time

21 - Hanging Cleans (#95)

40 - Sit Ups

Sore after this one. I was worried about a little pain on the right side of my lower back but I didn't feel it at all.

Feb 27 Evening WOD

WOD

21:00 - 3:00 to complete each round:

10 - Deadlifts ( 115#/185#)

20 - Hollow Rocks

10 - Pull Ups

20 - Double Unders

Any time left on the clock before 3:00 expire shall be used for rest. If 3:00 expire before all moves are completed, start next round from the beginning.

Warmup:

2 rounds

jump rope 1min

20 wallballs - 16#

jump rope 1min

My WOD:

10 - Deadlifts 155#

20 - Hollow Rocks

10 - Pull Ups - green

40 - Single jump ropes

Hollowrocks kicked my ass on this one. The right side of my lower back was sore during the whole WOD which slowed me down. I would like to come back and do this WOD again when my back is better. I was able to at least jump a little rope before time expired at 3 mins. That was my goal when the WOD started.

CFSK Burpees!!!!

Congrats to all of those CFSK'rs that completed 7 mins of fun! Watching everyone do their rounds was awesome and inspiring! Keep it up!

Feb 25 Morning WOD

WOD

For Time

20 - Calorie Row

30 - Ground to overhead (55#/75#)

15 - "L" Pull ups

100 - Walking Lunges

400 Meter Sprint

Warmup

5 Pushups

10 situps

15 Squats

Surprise Cardio: 2 Mins of Burpees

total:17

My WOD:

20 - Calorie Row

30 - Ground to overhead (75#)

15 - "L" Bar hangs (2secs)

100 - Walking Lunges

400 Meter Sprint

Time: 16:20

Another great Saturday morning WOD. Push myself a little harder this time. I really wanted a good time. I was happy to do the Ground to Overheads RX. 100 walking lunges...ugh. But the Surprise cardio of the day was fun. 2 mins AMRAP of Burpees. Roger wanted to give us a taste of what others will be doing for the Crossfit Open. They are doing 7 mins of burpees. 2 mins was good enough for me.

Friday Fun

Feb 23 Evening WOD

WOD

21-15-9

Toes to Bar

Baby Cindy

KB Swings

Cindy

Burpess

20 Second Rest

Cindy (pull ups, push ups, squats)

Baby Cindy (2, 4, 8)

Cindy ( 5, 10, 15)

WArm up:

PVC stretch

400m run (2min26sec)

My WOD

21-15-9

Toes to Bar

Baby Cindy

KB Swings (26#)

Cindy

Burpess

20 Second Rest

Time: 20:15

400m row (easy)

This was a great WOD. I tasted dinner a few times doing burpees but besides that it was awesome. Great group there last night. For the warm up I decided to run instead of row. I need to find a way to run so I can prepare for the Warrior dash in June. I also moved up in weight on my kettlebells from 20# to 26.5 #. Felt good and will stick with that for awhile.

Feb 22 Lunch WOD

WOD

Max Height Box Jump (12:00)

Max Rep Rope Climb

Max Rep Unbroken Double Unders (12:00)

Warm up:

21-15-9

Box Steps

hollow Rocks

ROM Drills

My WOD

Max Height Box Jump - 35 3/4 inches New PR

Max Rep Rope Climb - half way

Max Rep Unbroken Double Unders - 1

Nailed a new PR on the box jump. Really excited about that one. Rope climb was really hard. Need to lose a little weight to get that one done! Double unders, well it is Double unders. Hate them!!