4/14/12

5 Rounds for time:
10 x 135# Hang Power Clean
10 x 15lb. slam balls
10 x K2E
200m Run

Time:  17:07

This felt like a good workout—the cleans were excellent practice as you got tired because form was really necessary to keep up to the 10 in a row requirement.

4/12/12

5 Rounds, for time
800m run
15 (Bar) dips

Time: 23:29

Wanted to try rings but it would have been a mistake!

4/11/12

10-minute Time Trial on Rower
-rest 1-minute
As many rounds as possible, in 10 minutes:
3 Burpees
6 Thrusters (95/65)
9 Box Jumps
-rest 1-minute
10-minute Time Trial on Rower

Row #1 = 2564m (about a 1:59/2:00 rate)
Rounds: 6 2/3
Row #2 = 2509m (about a 2:04 rate, then 1:55 for last 2 mins).

Loved the duration of this workout.

4/6/12

“Nancy”
5 rounds for time of:
400m run
15 OH squats (95/65)

Time: 14:30

Another minute-plus improvement.  All squats unbroken.

4/5/12

“Grace”
30 Clean & Jerks (135/95)
for time

Time:  7:51

Improved by about 1:30 over last time.

4/2/12

“Fran”
21-15-9 rep rounds for time of:
Thrusters (95/65)
Pull Ups

Time: 4:43

Just off my pace a bit.  Next time I want to try resting more between rounds to encourage doing them all unbroken and see how score is affected.

3/30/12

Complete three rounds:
As many reps as possible in 6 minutes of:
3 Burpees
6 Sit-ups
9 Squats
- Rest 2-minutes between rounds.
- Start the next round exactly where you left off in your previous round.

Rounds: 30 2/3 + 1 squat

3/29/12

Complete As Many Rounds As Possible in 12 minutes of
100 Double Unders
10 Handstand Push-ups

2.5 rounds but most important ALL HSPUs as Rxd!!  First time ever.  Kipping of course.  HUGE day.

3/27/12

Squat Snatch 5-5-5-5-5 (135/95)
- Start each set of 5 reps every 2:30.
- At 11:30 on the continuously running clock, start a 1 Mile Run for time.

I used 95# and got my form going nicely.  Then I did a fast run that Sam wrote down as 5:21... but he might have had the math wrong in which case it would be off by :30 and be 5:51.  In either case, a PR.

3/26/12

20-minutes of muscle up skill work
—————————————————
Five rounds for time of:
3 Bar Ups (with band)
6 Deadlifts (245)
9 Weighted & Anchored Situps (25/15)

Time: 15:30

Learned the bar up with a band today, have to let my hands slip more effectively on the bar as I go up.  My kip has enough height.  Good practice.  Deadlifts felt okay though I’m still babying my back.  Need a full workout of deadlift practice to work slowly back into my max range again, and reset my mental toughness for this.

3/24/12

AMRAP 20

12 x 135# front squat
18 Jump Lunges (1 ct.)
24 Situps
400m Run

4 1/4 rounds + 9 Lunges

Legs were sore after this one.  Funny how my form got better when the coaching assistants walked close… lesson that you can always improve even when you think you’re too tired!

3/22/12

CrossFit Open WOD 12.5

As many rounds as possible in 7 minutes of
3, 6, 9, 12, 15, 18, 21…
Barbell thrusters, 100/65
Chest-to-bar pull ups

Score: 85 reps.

3/20/12

In 2 minutes, complete a 250m row, then max reps Kettlebell Swings (32/20)
- rest 2 minutes
In 3 minutes, complete a 500m row, then max reps Kettlebell Swings
- rest 3 minutes
In 4 minutes, complete a 750m row, then max reps Kettlebell Swings
- rest 4 minutes
In 5 minutes, complete a 1,000m row, then max reps Kettlebell Swings

Score is total number of Kettlebell Swings: 72

This was a fun workout that tested endurance—you didn’t want to have to pick up that 32K KB again if you didn’t have to!

3/19/12

Box Squat
- work up to a heavy single

235 1RM

“Cookie”
Bottom-to-Bottom Tabata Prisoner Squats
Finish with 400m run
- Score is total reps of prisoner squats and 400m run time.

Reps: 102
Time: 2:02

3/16/12

4 rounds
40 squats
400m run

Time: 11:52
——————————
Deadlift 245#
2 rounds:
Complete 3 reps every 30 seconds for 2:30 (Total of 15 reps)
Rest 2 minutes between rounds