07/31/2011

I. 800m Run/30 Squats/20 PVC Rollouts

II. 5 minutes Box Jump Agility Drill

III.  20 Minute AMRAP
In Teams of 3 - One person @ a time doing Man-Makers
the others complete 50m Sandbag relay.
Score = Total # of Man Makers = 85

07/30/2011

3.0 mile Run

1450m Swim
I worked on my stroke trying to be more efficient.  Today went from 27 strokes per 25m to 22 strokes.  It definitely felt smoother and more efficient.

07/29/2011

I. Tabata Warm up 20:10 x 8
Jump Ropes/Squats/Sit ups

II.
30-25-20-15-10-5
RDL
5-10-15-20-25-30
KB Swings

III. Tabata Cool Down 20:10 x 8
O-Bar Rollouts/KB Plank Holds/GHD Sit ups/Leg Levers

Parkour

This guys is awesome to watch. Lots of energy and fun!

07/28/2011

I. Tabata Warm up 20:10 x 8
Jumps Ropes/Squats/Sit ups/Step ups

II. 7 Rounds
15 Box Jumps
10 Deadlifts (95#)
5 Pull ups
Time: 13:10

III. 20:10 x 8 Plank Hold

07/27/2011

I. 400m Run/150 jump Ropes/30 Squats/20 PVC Rollouts/10 Push ups

II. AMRAP 12 minutes
Max. Push ups
Building Run
25/14/14/14/11

III. Tabata 20:10 x 8
Pistols
Leg Levers
Back Extensions

Agility Drills

07/26/2011

I. 400m Run/30 Squats/20 PVC Rollouts/30 Squats

II. 5 x 5 OHS (60#)
Limited by shoulder flexibility.  I have been doing lots of stretches to increase mobility in my shoulder. MobilityWOD is an awesome site that provides several ways to increase mobility.
Resetting Shoulder
Shoulder Range

III. 4 Rounds
15 Cleans (65#)
10 Toes to Bar
15 Push Presses
100m Sprint

07/25/2011

3 mile Run
Time: 31:05

This was my first run of greater than a mile in forever.  I can't say I felt great but it didn't feel bad either.  I definitely need to build my endurance and stamia in regards to running.  And also speed. My pace wasn't horrible but it wasn't great either.  I have until September to prepare for Dances with Dirt in Hell, Michigan, a 100K team relay in the Pinkney Rec Center.  In past years I was much better prepared, but I still have time. 

07/25/2011

Crossfit - It's a Way of Life!

07/24/2011

I. 400m Run/30 Squats/20 PVC Rolloouts/10 Push ups

II. 5 x 3 front Squats (105#)

III. Partner WOD
800m Run then
50-40-30-20-10
KB Snatch (35#)
Goblet Squat
KB Sit up
KB Swings ... then
800m Run
Time: 34:00

07/23/2011

1300m Swim

The swimming feels great! With the heat in the 90s,  it is the one workout that feels refreshing, instead of draining. I am continuing to improve my freestyle stroke and increase the distance I swim.    

Faster Freestyle Swimming

07/22/2011

I. 400m Run/150 Jump Ropes/30 Squats/20PVC Rollouts

II. 5 Rounds
400m Rum
15 OHS (45#)
Time: 18:52

III. 100 Sit ups/400m Run

07/21/2011

I. 400m Run
Tabata Warm up 20:10 x 8
KB Swings/Squats/Sit ups

II. 5 x 3 Shoulder Press (85#)

III. AMRAP 20 Minutes
3 Deadlifts (155#)
9 Toes to Bar

07/20/2011

I. 400m Run/150 Jump Ropes/30 Squats/10 Push ups

II. 3 x 5 Squat Clean and Jerk (70#)

III. 10 -20-30-20-10
Weighted Sit up (25#)
Weighted Lunge Steps (25#)
Elevated Push ups

07/19/2011

I. 400m Run/20:10 x 8 Squats/Sit ups

II. 5 x 5 Back Squats (115#)

III. 4 Rounds
15 Pull ups
15 Box Jumps
15 KB Swings
400m Run

07/17/2011

I. 3 Rounds
2 minutes Jump Ropes
1 minute REST
20:10 x 8
Squats

II. 5 x 3 Deadlifts (185#)

III. Deck of Cards
Hearts = Push ups
Diamonds = Squats
Spades = Weighted Sit ups
Clubs = Wall Balls

07/16/2011

4.0 Mile Run/Walk

07/15/2011

I. 200 Jump Ropes/400m Run/100 Jump Ropes/30 Squats/20 PVC Rollouts/10 Push ups

II. 4 Rounds
10 KB Manmakers (25#)
400M Run
Time: 23:22

III. 50 KB Sit ups

07/14/2011

I. 250 Jumps Ropes/400m Run
3 x 20 Squats/10 PVC Rollouts

II. Barbell Complex - 5 x 5
Deadlift/Squat Clean/Push Press/Back Squat

Add 5# after each round - started @ 55# - 75#

III. 3 Rounds
12 OH Weighted Lunge Steps (35#)
21 American KB Swings (16kg)
400m Run

07/12/2011

I. 1250 Jump Ropes/1000m Run/20 Squats/10 PVC Rollouts/5 Push ups

II.  With a partner AMRAP 25 minutes
10 x Cindy (5 Pullups, 10 Push ups, 15 Squats)
200 American KB Swings (35#)
As many 100m Seld Runs as possible (35#)

III. Tabata Abs
20:10 x 10
Alternating Sit ups and Plank Holds

07/11/2011

I. 400m Run/100 Jumps Ropes/20 Squats/20 PVC Rollouts

II. 5 Rounds
400m Run
10 RDL/10 Push ups
20 Goblet Squats/20 Sit ups

III. 50 Leg Lifts

07/10/2011

I. 1 mile Run/150 Jump Ropes/1000m Run/30 Squats/20 PVC Rollouts/10 Push ups

II. 5 x 3 Shoulder Press (85#)

III. 4 Rounds
400m Run
20 Deadlifts (105#)/20 Push ups
10 Deadlifts/10 Push ups
Time: 28:49

07/09/2011

I. I mile Run/200 Jump Ropes/20 Squats

II. 5 x 5 Deadlifts (175#)

III. 5 Rounds
5 Power Cleans (65#)
6 Front Squats
7 Push Press
Time: 5:15

IV. O-Lifting Snatch (55#)

V. 1 Mile Run

07/08/2011

I. 200 Jump Ropes/400 Run/150 Jumps Ropes

II. "Karen"
150 Wall Balls
Time: 6:10

III. 4 x 100m Sled Pull
100 Push ups

07/07/2011

I. 1000m Run/30 Lunge Steps/20 PVC Rollouts/10 Push ups

II. 5 x 5 Front Squats (85#)

III.
10 - 1 Manmakers
1 - 10 Pull ups

07/05/2011

I. 400m Run/200 Jumps Ropes/30 Squats/20 PVC Rollouts/10 Push ups/5 Pull ups

II. 5 x 5 Shoulder Press (80#)

III. 5000lbs Ground to Overhead
75# x 67
Time: 9:15

IV. 150 Sit ups

07/04/2011

I. 1 Mile Run/200 Jump Ropes/30 Lunge Steps/20 PVC Roll outs

II. "Blake"
4 x
50m Weight Overhead Lunge Steps (35#)
30 Box Jumps
20 Wall Balls
10 HSPU
Time: 36:15

07/03/2011

I. 1 mile run/400m Run/200 Jump Ropes/30 Lunge Steps/20 PVC Rollouts

II. 5 x 5 OHS (70#)

III. Tabata Gone Bad 20:10 x 5
Wall Balls
SDLHP (65#)
Box Jumps
Push Press
Row

07/02/2011

I. 1 mile/2 x 50 Jump Ropes/10 front Squats/
10 PVC Rollouts/PVC Drops/Drops from High Hang

II. Clean and Jerk

I got up to 110# today.  Continue to work on my form with little progress, still pulling wih my arms. I am totally frustrated in my inability to master this lift, but will continue to work on developing this skill.

Here are several videos that may help with technique:

Mike Burgener: Coaching the Power Clean

Mark Rippetoe: Coaching rhe Power Clean

Clean and Jerks are essential Crossfit

Clean and Jerk 212Kg

07/01/2011

I. 400m Run/100 Jump Ropes/30 Squats

II.
21 Deadlifts (135#)/50 Squats/21 Push Presses (65#)/50 Squats
15 Deadlifts/50 Squats/15 Push Presses/50 Squats
9 Deadlifts/50 Squats/9 Push Presses

III. 50 Sit ups
20:10 x 8 L-sits