3/3/12

Partner workout:
5 Rounds:
1 Minute of 75# power snatch
1 Minute of Push ups
(Partner rests while other works, then switch to finish round)

Reps: 66 Snatches, 113 Pushups

3/2/12

Five rounds for time of:
9 deadhang Pull Ups
15 Push ups
21 Hollow rocks
27 Mountain climbers (1-count)

Time: 12:44

What’s up with all the hollow rocking lately?!  Someone must have complained that we don’t do abs enough.

3/1/12

CrossFit Games Open WOD 12.2

Proceed through the sequence below, completing as many reps as possible in 10 minutes of:
30 Snatches, 75/45
30 Snatches, 135/75
30 Snatches, 165/100
As many Snatches as possible, 210/120

Score: 30
30 Reps @ 75#, then I did 95# for a workout and scored 37 more.

2/28/12

1-8-1 pyramid of:
Dead hang Pullups
Seated DB press (40#)
135# Front Squat

Time: 25:11

A doozy.

2/22/12

Dynamic Deadlifts - 12 x 3
- use chains or rubber bands
- wght on bar - 50-60% of 1RM

Range: 135 - 175 (12 reps)

————————————————-
Complete as many rounds as possible in 7 minutes of:
4 Pull ups
8 Push Ups
16 V-ups

Rounds: 6 1/3

2/21/12

CrossFit Games Open WOD 12.1
Complete as many reps as possible in 7 minutes of:
Burpees

Score: 98

Lost a few on the jump to bar when I got out of position.  Was sure I could get to 100!

2/18/12

Partner:
100 Ground to Overhead @ 45#
Alternating with 5 Burpees
Then: 400M partner carry

Time: 14:10

Worked with Fragner.

2/22/12

Ten Rounds:
30” Handstand Hold
30” Hollow Plank Hold
30” Arch Hold
30” Flexed Arm Hang

Your score was that you showed up!

2/20/12

2k Row - 7:35:30
8 min rest
1k Row - 3:38:0*
4 min rest
500m Row - 1:40:10
2 min rest
250m Row - 49:6

* PR

2/17/12

Skill Work (20 min):
Ring Inversions: inverted hang, skin the cat, front lever, back lever
——————————————
21-15-9-15-21 rep rounds for time of:
Knees to Elbows
Jumping Lunges (2 count)
V-ups

Time: 15:20

A lot of brain work in this workout, too—inversions, V-ups… strenuous.

2/16/12

Front Squats
3-2-2-1-1-1-1-1

215#
A PR as far as I have recorded.
——-

100 KB Swings for time (24/16)

Time: 4:56

2/13/12

“Jedi Master”
For time:
50 Box Jumps
45 Pull-ups
40 DB Thrusters (35/25)
35 Kettlebell Swings (24/16)
30 Planche Push-ups
25 Double Unders
20 Front Squats (115/75)
15 Burpees
10 Turkish Get Ups (45/30)
5 Muscle-ups (scaled w/pullups and dips)

Time: 26:24

Fun one!  Such chaos in the gym as people move from one thing to the next.  Mental exercise, too.

2/11/12

WLC Prelims:

1 Mile Run (vicinity of 6:35 time)
Then:
AMRAP remaining time of 20:00…
3 Burpess
6 Situps
9 Squats

Rounds: 22 + 2 Burpees

Felt great today!

2/10/12

Five rounds, 4 minutes each:
2 Squat Cleans every minute on the minute
- 1 minute break between rounds for weight changes
- Weight changes only during each one minute rest interval
- Goal is the successful completion of all reps during a 4 minute period w/ the heaviest weight.

Max Weight: 170#

2/9/12

Three rounds for time of:
400m Run
15 Pull-ups
50 Squats
15 Pull-ups

Time: 14:02