01-31-09

WOD
80 Squats
40 Push ups
20 Pull ups
64 Squats
32 Push ups
16 Pull ups
48 Squats
24 Push ups
12 Pull ups
32 Squats
16 Push ups
8 Pull ups
16 Squats
8 Push ups
4 Pull ups

Time: 17:35

01/30/09

WOD
100 Wall Balls
80 Sit ups
60 Push ups
40 Squats
20 Burpees
10 Thrusters (45#)
10 Thrusters
20 Burpees
40 Squats
60 Push ups
80 Sit ups
100 Wall Balls

Time: Approx. 27 minutes

01/29/09

Rest Day

100 Squats
100 Weighted Sit ups (20#)
100 Push ups

Just needed to loosen up these old joints before I started a day of sitting.

01-28-09

WOD
AMRAP 20 minutes
200 jump ropes
10 DB Snatches r
10 DB Snatches l
20 Shoulder Presses 45#

01-27-09

WOD
10 rounds
5 Pull ups
10 Renegade Rows w push up
15 Weighted Situps (45#)

Time:17:29

WOD
Navy Seals modified
Annie
100 Pull ups (ripped open my hand @ 75 finished with jumping)
100 Push ups
100 Sit ups
100 Squats

Time:20:57

01/26/09

WOD
5 Rounds
21 Overhead Walking Lunges (45#)
21 Burpees

01/25/09

WOD
Revolution
25 minute Spin
21-18-15-9-6-3
Wall Ball Cleans
Thrusters (45#)
Wall Ball Sit ups

Time: 16:42

01/24/09

WOD
"Charge"
5 DB Shoulder Presses (25#)
10 Ring Dips (red band)
5 DB Should Presses
10 Ring Dips
15 KB Squats (44#)
5 DB Should Presses
10 Ring Dips
15 KB Squats (44#)
20 KB Swings
5 DB Should Presses
10 Ring Dips
15 KB Squats (44#)
20 KB Swings
25 Push ups
5 DB Should Presses
10 Ring Dips
15 KB Squats (44#)
20 KB Swings
25 Push ups
30 Box Jumps

Time: 15:58

01-23-09

WOD
10-8-6-4-2-2-4-6-8-10
Back Squats
Push ups
Knees to elbows

01-22-09

WOD
Navy Seals
10 Ring Push ups
10 weighted Sit up (45#)
30 Thrusters (65#)
50 Pull ups
30 Ring Push ups
30 weighted Sit ups
20 Thrusters
35 Pull ups
50 Ring Push ups
50 Weighted Sit ups
10 Thrusters
20 Pull ups

Time: 31:42

Thrusters were tough but felt strong on pull ups.

01-21-09

WOD
5 rounds
12 one leg deadlift (20# DB)L
12 one leg deadlift R
12 one arm DB Swing (R) 25#
12 one arm DB Swing (L)
12 Renegade Rows (25#)

Time: 19:39

The one leg deadlifts were challenging. One side is definitely more flexible and stronger than the other. This is a good movement that works on balance as well as core strength.

01/21/09

WOD
5 Rounds
10 DB Snatches (L)
10 DB Snatches (r)
10 Ring Dips (red band assistance)
10 Box Jumps
20 DB Walking Lunges between each round

Started with 20# DB after 3 rounds switched to 25#. Should have done entire wod with 25#.

01-20-09

WOD
Crazy Eights
8 rounds
8 Push ups
8 BoxJumps
8 Ring Dips
8 Burpees
8 Weighted Sit ups (45#)
8 Wall Balls
8 Pull ups
8 Air Squats

Time: 33:58

01/19/09

WOD
On a running clock every 2 minutes:
5 Rounds
30 Wall Balls (14#)
5 Rounds
50 Air Squats
5 Rounds
30 Sit ups

01/18/09

WOD
"Revolution"
25 Minute Spin
10 Back Squats (75#)
50 Box Jumps
20 Back Squats
40 Box Jumps
30 Back Squats
30 Box Jumps
40 Back Squats
20 Box Jumps
* ran out of time ( I don't like not finishing a wod although I think this might have been overly ambitious)
50 Back Squats
10 Box Jumps
40 Back Squats
20 Box Jumps
30 Back Squats
30 Box Jumps
20 Back Squats
40 Box Jumps
10 Back Squats
50 Box Jumps

1/17/08

Rogue Fitness Crossfit Toldeo
"First Annual Showdown in Frogtown"
We (my peeps, Sharon F. and Feng) traveled to Todelo to participate in the Grand Opening.
It was a lot of fun and we meet a bunch of awesome crossfitters. I was assigned to do "Grace", Feng "Karen" and Sharon "Rowing Helen". Feng and I would have liked to switched WODs as I would have much rather done 150 Wall Balls (I know I am one of the few people who likes wall balls) and Feng wanted to do 30 Clean and Jerks (actually she wanted to do all three wods).

"Grace" modified 70# (was told it was 75#)
30 Clean and Jerks

Time: 3:58

Team WOD
240 Jumping Squats
180 Box Jumps
120 Burpees
60 Pull ups

Time: 11:12

Teams had to consist of at least one female and while Sharon, Feng and I wanted to participate as a team we agreedto split up so some of the guys could participate. I teamed with two guys from Rogue Fitness Colombus. They were awesome but I did hold my own. As a team you have to complete the number of reps assigned. Box jumps and pull ups could only be done one at a time (if that makes sense).

"Rord" on a running clock, do:
100 Overhead Squats (65#)

Every minute do:
5 Pull ups
10 Push ups

Note: Set countdown timer or use timing partner. Start the clock and start cranking out your back squats. At the minute set the bar down, and get on the pull-up bar then push-ups. As soon as you are done with the push-ups, get back to the squats. Do not re-set the clock, just get as many back squats in as you can in the remaining minute. This workout gets old very fast...that minute seems like 20 seconds. Scale weight if necessary. You can thank Rob for this one - his version had 10 pull-ups, so modify if you want.

Time: 15:47

01-15-09

WOD
100 Push ups
21-15-9
Squat Clean Thruster(65#)
Burpee

Time: 15:33

3 rounds
30 Weighted Sit ups (45#)
20 Knees to Elbows

01-14-09

WOD
FGB
Tabata 45:15
SDLHP
Box Jumps
Push Press
Bike
Wall Ball

65# used

01/13/09

WOD
AMRAP 20 minutes
5 Shoulder Presses (65#)
10 Ring Dips (red band)
15 Push ups

Rounds: 7

01-12-09

WOD
10-9-8...3-2-1
Snatch (r)
Snatch (l)
DB Row
DB Push Press
Rocking sit up

Time:17:46

01-11-09

Revolution
25 minute spin
10-20-30-20-10
American KB Swing
Flip Squat
Figure 8 Upper Cut

I really struggled through this wod perhaps it has to do with all the snow shoveling.I can't wait for Spring this snow and cold really sucks!

01/11/09

I came across this article about colds in the NYT and thought it was perfect for this time of year. I always wondered about exercising when you have a cold because for the most part colds make you feel like crap and you don't feel like doing anything. I will now be more motivated to workout as it appears there is no negative effects and possibly some positive. Working out almost always makes me feel better.

01-10-09

WOD
50 Burpees
50 Arm Haulers
50 Thrusters
50 Triceps Push ups
50 Weighted Lunge Steps
50 Sit ups
50 Shoulder Presses
50 KB swings

Time: 24:±

01/09/09

WOD
21-18-15-10-5
Wall ball sit ups
Clean to Wall Ball (or as Jen put it clean the wall )
10 Manmakers (or as Sharon said "Badass Bitch Maker) between each round.

Time: 19:01

This wod was a whole lot tougher than it looked. Perhaps it was thinking we were just going to clean the wall ball vs clean to a wall ball.

01-08-09

WOD
5 Rounds
30 Box Jumps
20 Thrusters (55#)
10 Deadlifts (145#)

Time: 30:13

01/07/09

Warm-up
32-20-10
Push ups
Arm Haulers
Burpees

WOD
10-9-8...4-3-2-1-1-2-3-4...8-9-10
KB Swings (44#)
Sit ups
Air Squats
Ring Rows

Time: 16:45

Jeez, Jen's warm-ups are workouts in themselves.

01/06/09

WOD
25 Wall Balls (14#)
25 Sit ups
10 Ring Dips (assisted with red band)
20 Knees to Elbows
30 Box Jumps
40 KB Swings
50 Wall Ball Sit ups
40 KB swings
30 Box Jumps
20 Knees to Elbows
10 Ring Dips
25 Sit ups
25 Wall Balls

Time: 17:58

01/05/09

WOD
30-20-15-9-5
Back Squats
Pull ups (dead hang with green band) 10 only
Push Press
Weighted Step ups

I wimped out on the Back Squats and only did 75#. After back squating 95# in yesterday's wod I was a bit sore and wanted to insure good form. Still working on this but it has gotten a whole lot better. My knees are not buckling and my heels are only coming up slightly.

01/04/09

WOD
3 Rounds
21 Back Squats (95#)
21 Box jumps
21 DB Snatches (r)
21 DB Snatches (l)

Time: 18:44

Revolution
Spin 20 minutes
21-15-9
SDLHP (65#)
American KB Swings (35#)
Goblet Squats (35#)

Time: 8:29

01-03-09

WOD
10-9-8-7-6-5-4-3-2-1
Burpee box jumps
Push jerk
Wall ball situp

Time:16:27

WOD
Navy Seals
AMRAP in 20 minutes
5 Thrusters
7 Power Cleans
10 SDLHP

6 rounds

01-01-09

WOD
"Death by Thrusters"
First minute 1 thruster
Next minute 2 thrusters
Keep going until you can't do any more in the minute. Once you max out go back down.

Max. Reps: 9

WOD
CF Baseball AMRAP 20 minutes
1st base 10 jumping squats
2nd base 10 push ups
3rd base 10 v-ups
Home plate - pick from hopper

Runs:8 runs