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!!

Feb 20 Morning WOD

10:00 AMRAP

21 - Wallballs

400 Meter Run

Rest 2:00

10:00 AMRAP

21 - Double Unders

7 - Burpees

My WOD

10:00 AMRAP

21 - Wallballs

400 Meter Row/run/bike

Total: 3 +15 WB

Rest 2:00

10:00 AMRAP

21 - Double Unders

7 - Burpees

Total: 3 + 2DU

Dislike DU. I will get them sooner or later. Mixed it up a little on the 400m in the first AMRAP.

Crossfit Games WOD #1

AMRAP

7 minutes

burpees

Feb 19 Sunday Morning WOD

WOD

8mins

600m row

15 burpees

AMRAP - Clean and Jerk #135 - 8

rest 2 mins

5 mins

300m row

10 burpees

AMRAP - Clean and Jerk #135 - 6

rest 2 mins

3 mins

100m row

5 burpees

AMRAP - Clean and Jerk #135 - 5

This WOD was super hard. I do not think I have ever done #135 clean and jerk. That was a heavy weight as you can tell by how many reps I got out of it. There was a great group of people there that morning and it really helped me get through this WOD.

Feb 18 Morning WOD

Nasty Girls

3 Rounds For Time

50 - Squats

7 muscle ups or (3) Pull Ups & (3) Ring Dips = 1 MU

10 - Hanging Cleans (135#)

Warmup:

ST/Core

2 rounds

1pu

10 situps

then

2 rounds

10 pushups

2 burpees

My WOD

3 RFT

50 - Squats

21 Pull Ups (green) & 21Ring Dips (Red)

10 - Hanging Cleans (105#)

Tough WOD today. I didn't feel strong at all and really struggled with the pullups and ring dips.

Probably a combo of early morning WOD and little breakfast.

Feb 16 Lunch WOD

WOD

6 RFT

8 Plate step up on Box 25#

16 KB Swings 20#

Steve's other WOD

8 RFT

10 Burpees

15 jump lunges

20 DU

5 shuttle runs

Warmup:

400m run

10 squats

10 pushups

10 situps

My WOD

8 RFT

10 Burpees

15 jump lunges

20 DU

5 shuttle runs

Total: 33: 20

then.....

6 RFT

8 Plate step up on Box 25#

16 KB Swings 20#

Double WOD day today. Thanks Steve!! Awesome workout. I really pushed myself to finish. AFter the 6th round of the first WOD I halfed everything so I could get back to work in time. I really felt good after completing both. I couldn't have done that 2 months or maybe even 1 month ago.

Feb 15 Lunch WOD

WOD

Power Cleans

5-5-5-5-5

Warmup:

PVC stretch

jump rope

My WOD:

65, 85, 95, 115, 135 x5

155 x1

175 x1

185 x1 PR

Nice to set a new PR on something. Power Cleans today were great. The weight didn't get heavy until I hit 175. That was hard. My first attempt at 185 I dumped. It just didn't feel right. My 2nd attempt I just wanted to get it done! I am sure it didn't look pretty but I got it done. Looking back I could have done 155 x5 but I can save that for the next time.

Feb 14 Lunch WOD

Warmup:

PVC stretch

My WOD:

30:00 AMRAP

30 - Sit Ups

20 - Double Unders

30 - Hollow Rocks

Lisa pulled the joker, twice, and we had to do 25 burpees each time.

Also

2 - 400m rows

1 set of 11 crossfit pushups

Total: 3 +situps and 5 DU

Hollow Rocker hurt. They are not fun at all. I mostly did them in sets of 5. It was actually nice to break up the WOD with the Rows or pushups.

Warrior Dash

Just signed up for the New England Warrior Dash. Now I have something to work towards since I want to destroy that course!

http://warriordash.com/register2012_new_england.php

Feb 13 Evening WOD

Diane

21-15-9

Deadlifts (225#)

Handstand Push ups

Then

3 - Pull ups

3 - Ring Dips

= 1 Rep...Complete 5 Reps

Warmup:

40 situps

30 DU

20 pushups

10 jump tucks

My WOD

21-15-9

Deadlifts (115#)

Handstand Push ups (tall box)

3 - Pull ups (green)

3 - Ring Dips (Blue)

= 1 Rep...Complete 5 Reps

Max Dead Lift - 245

Great evening WOD. Nice to see Brianna back and kicking butt. My max dead lift for the night was 245. I could have gone heavier, probably 285. I'll save it for next time.

Brady's Crossfit WOD

Brady went over to his friend Nico's house tonight for a play date. Little did he know he was going to do his first crossfit WOD with Nico's dad. Here is what they did:

10 Pushups

10 jumping jacks

5 Wheels

15 situps

20 air squats

5/5 pen step / sprawls

5 handstand pushups

30 sec wall sit

10 pull ups

20 jumping jacks

5 burpees

Great job guys on finishing! And thanks Steve for getting my son tired and ready for bed!

Feb 11 Morning WOD

2 Person Workout (split the workout into any form that benefits you and your partner)

40 - Burpees

100 - Pull ups

4:00 Jump Rope

80 - Box Jumps

2:00 Wall Sit Hold

30 - KTE

50 - WallBalls

60 - Sit ups

Warmup:

PVC stretch

Ladder work with 10OHS (PVC)

My WOD

40 - Burpees (20)

100 - Pull ups Green band 50

4:00 Jump Rope

80 - Box Jumps (40)

2:00 Wall Sit Hold 1:00min

30 - KTE (15)

50 - WallBalls (30)

60 - Sit ups (25)

Total time: 21:06

Teamed up with Donna today who really pushed me to the limit. Awesome WOD and want to thank Donna for being such a great teamate. So glad Burpees where first on the list.

Feb 9 Evening WOD

WOD

7 Rounds For Time

7 - Ring Dips

7- Standing Press (55#/75#)

7 - Tire Flips

21 - KB Swings

Warmup

10 OHS

30 Good mornings

30 pushups

3mins DU

My WOD

7 - Ring Dips (Most done with blue band then Green for the last 2 sets)

7- Standing Press (75#)

7 - Tire Flips

21 - KB Swings (mix of 15# and 20#)

Total: 21:37

This was an awesome WOD. It was nonstop moving from station to station. Tire Flips were awesome. Definitely got harder as the time went on. I was very happy with how I did.

Feb 8 Lunch WOD

WOD

6 - Thrusters (65#/95#)

2 - Box Jumps

5 - Thrusters

4 - Box Jumps

4 - Thrusters

6 - Box Jumps

3 - Thrusters

8 -Box Jumps

2 -Thrusters

10 - Box Jumps

1 - Thruster

12 - Box Jumps

My WOD:

6 - Thrusters 65#

2 - Box Jumps short box

5 - Thrusters 85#

4 - Box Jumps tall box

4 - Thrusters 95#

6 - Box Jumps tall box with 1 plate

3 - Thrusters 115#

8 -Box Jumps tall box

2 -Thrusters 135#

10 - Box Jumps tall box

1 - Thruster 155#

12 - Box Jumps tall box

3-3-3-3-3

Overhead Squats

45# - 45# - 65# - 75# - 65#

New PR 75#

Feb 7 Lunch WOD

WOD

3 Rounds For Time

21 - 15 - 9

Pull Ups

Wallballs

Double Unders

100 Squats - Complete 100 squats before the 3 rounds are over. Can not do

more than 10 at a time

Warmup:

10 v-ups

10 pushups

20 situps

1 min jump rope

My WOD

21 Pull Ups (green Band)

15 Wallballs (14# ball)

2:00 min row level 7

100 squats

Total: 15:00

Darn Snowboarding

Went snowboarding with my son on Friday and had a great time. It has been at least 6 years or more since the last time I went. We had a great time and I didn't have any major wipe outs. But i did manage to twist my ankle. So I have been sidelined from Crossfit for the past few days. I am going to the Lunch WOD tomorrow and see what I can do. I don't want to not do anything.

I have been giving it a lot of thought about trying to go Paleo. I think it would be very hard for me to stick with it. Crossfit SK might have some sort of challenge, so I might jump in on that and go for it. We'll see.

Feb 1 Lunch WOD

WOD

15:00 AMRAP

4 - Handstand Push ups

8 - Overhead Squats

12/12 - One arm KB snatch

Skill = Tire Flip

Warmup:

200m run or row

25 Crossfit situps

My WOD

4 - Handstand Push ups on Tall box

8 - Overhead Squats 15# bar, Last set with 45#

12/12 - One arm KB snatch, first 3 sets with 20#, last sets with 15#

Total: 5 +Pushups, OHS 6/6KBS

Jan 31 Lunch WOD

WOD

CYANIDE

5 Rounds For Time

12 - Deadlifts (155#/225#)

20 - Pull Ups

12 - Wallballs

20 - Burpees

My WOD

5 Rounds For Time

12 - Deadlifts (135#)

20 - Pull Ups (green)

12 - Wallballs (14lbs)

20 - Burpees

1 round normal reps

last 4 scaled to half the reps

Total time: 34:30

So I learned a lesson today. Do not give blood the day before a WOD like this one. After the first round I was so gassed I didn't know if I could make it through. I got a little dizy doing the deadlifts. Nothing to major, but just enough to make me pause. I will not be doing that again.