Tuesday, September 30, 2008

9/30

Rich:
Morning @ UA:
Warmup:
15x Squat
15x Pushup
10x Dead Hang Pullup
15x Situp
15x Squat
15x Pushup
15x Situp

500m Row @ 2:10 pace

WOD: Back Squat 5-5-5-5-5
Loads: 165 / 175 / 185 / 195F (4x) / 185F (4x)

Post MetCon:
Row 500m / 50 Squats
Row 400m / 40 Squats
Row 300m / 30 Squats
Row 200m / 20 Squats
Row 100m / 10 Squats
Time: 10:42


Afternoon @ NKU:
Warmup:
15x Situp
15x Squat
15x Pushup
1 min of Airdyne

WOD: Push Jerk 5-5-5-5-5
Loads: 125 / 135 / 145 / 150 / 150
*No PR, but I defintely improved on my form and comfort.

Post:
Max Pushups in 1 min: 52

9/29

Rich:
CF Rest Day

Sunday, September 28, 2008

9/28

Rich:
Morning in Albany:
WU:
2 Rounds of 10x:
Squat
Pushup
Situp

WOD:
4 Rounds of:
Run 400m
50 Squats

Time: 11:44
*All squats unbroken. Stitches will be removed on Friday.

Saturday, September 27, 2008

9/27

Rich:
Morning @ ACF:
WU: Miscellaneous stuff

WOD:
"Fight Gone Bad"

Wall Ball: 34/24/24
SDHP: 28/26/16
Box Jump: 26/21/18
Push Press: 20/16/16
Row: 12/9/11

Previous Score: 233
Today's Score: 302 (PR)

Pictures and movies to come!

Thank you to all who donated! We raised $420!!!

Thursday, September 25, 2008

9/24 - 9/26

CF Rest Cycle
Can't wait to get back into the routine!

9/23

Rich:

Went to UA Bellevue to work on Snatches and Clean & Jerks...
WU:
10x Pull/Push/Sit/Squat
Burgener Warmup

95# Snatch (inside the squat rack) ... Busted open my hands.
Lots of blood and 4 stitches on Right Ring Finger.

CF Rest Day

9/22

CF Rest Day (Part of a Rest Cycle)

Sunday, September 21, 2008

9/21

Rich:
Afternoon @ UA:
WU:
Easy 500m Row: 2:10
*Damper Setting 4

WOD:
100 GI Janes.
*See video.

Time: 13:52

Saturday, September 20, 2008

9/20

Rich:
Lazy Saturday.

98 Burpees
99 Burpees

CF Rest Day.

Friday, September 19, 2008

9/19

Rich:
Afternoon @ Central Park:
WU:
15 Elevated Pushups
15 Squats
15 Situps
15 24" Table Jumps

WOD: Run 5K.

Time: 7:26/8:27/8:32 = 24:25 
*I hate 5K's.  Crappy time.  Knee started hurting at end of 2nd mile.

Thursday, September 18, 2008

9/18

Rich:
Morning @ UA:
WU: ~1:30 of Tabata Rowing

WOD:
Row 2K.

Time: 8:10 (PR)
*Was going to do Grace but had no power for it. Next cycle will be a Rest Cycle.

Post: 97 Burpees

Wednesday, September 17, 2008

9/17

Rich:
Morning @ UA:

"Virtual Fran"
21-15-9 of:
PVC Thrusters
Pullups, all butterfly

Time: 2:44
*Still a little morning smoker.

Post: 96 Burpees

CF Rest Day

Tuesday, September 16, 2008

9/16

Rich:
Morning @ Home:
95 Burpees

Afternoon @ NKU:
WU:
15 Squats
15 Pushups
15 Situps
15 45# OHS
2x 5 HSPU
6 Pullups
4 Pullups

WOD1:
"Michael"
3 RFT of:
Run .5M
50 Good Mornings, 45#
50 Anchored Situps

Time: 21:14
*No PR, but after The Chief & Fran and subbing Good Mornings for back extensions, I know why.

Rest 10 min.

WOD2:
Deadlift 3-3-3-3-3

Loads: 255-275-295(PR)-305(F, 2 reps)-295

Then:
Deadlift 1-1-1-1-1

Loads: 305-310-315-320-325

Sunday, September 14, 2008

9/15

Rich:
Morning @ UA:
Gym closed due to power outage. Did WOD outside their front door.
WU:
200m Run
5 HSPU
10 Pushups
10 Situps
10 Squats

94 Burpees

Afternoon @ UA Newport:
WU:
15 35# Dumbell Swings
15 Pushups
15 Situps
15 Squats

WOD:
"Fran"
*My most loathed WOD.
21-15-9 of:
95# Thruster
Pullups

Time: 7:02 (PR by 43 sec)

Rest ~3 min.

Post:
Row 500m: 2:02

9/14

Rich:
Morning @ Home:
Burpee Catchup: 350

Evening @ Home:
WU:
400m POSE Run
10 C2B Chins
10 135# DL
15 Solo Legthrows
5 4th Step Jumps

WOD:
"The Chief"
3 minutes of Max Rounds of:

3 135# Power Cleans
6 Pushups
9 Squats

Rest 1 minute, repeat 4 more times.

Round 1: 5
Round 2: 4 (+3PC)
Round 3: 4 (+2PC)
Round 4: 4 (+1PC)
Round 5: 4

Total: 21
*A serious smoker!

Amy:
WU:
100 Single Unders
10 Pullups
20 Situps

WOD:
"The Chief" (used 45# and did knee pushups)

Round 1: 3
Round 2: 2 (+3PC+6PU+8SQ)
Round 3: 2 (+1PC)
Round 4: 2 (+3PC+3PU)
Round 5: 2 (+3PC)

Total: 11

Saturday, September 13, 2008

9/13

Rich:
Wounded Shoulder.
CF Rest Day.

9/12

Rich:
Wounded Shoulder.
CF Rest Day.

Thursday, September 11, 2008

9/11

Rich:
Morning @ UA:
15x:
Elevated Pushups
45# OHS
Pullups
Incline Situp

Deadlift:
5x 225
3x 245

2x 5 HSPU
10 Jump Squats

WOD:
"Grace"
Power Clean & Jerk 135#, 30 Reps.

Time: 5:41 (PR)
*First ten or so were Split Jerk to center before unloading, last 20 Push
Press. First time as rx'd.

Post: 90 Burpees.

Afternoon @ NKU:
WU:
15x
Elevated Pushup
Incline Situp
Squat

5 HSPU
3 Chinups

WOD:
"Nate"
AMRAP in 20 min of:

2 Muscle Ups
4 HSPU
8 DB Swings, 70#

Rounds: 11 (+2+4+7) (PR)


Post: 91 Burpees

9/10

Rich:
Morning @ UA:
WU:
10x:
Pullup
Pushup
Situp

1 min Row: 18 cal
30 sec Rest
1 min Row: 18 cal

10 HSPU, unbroken (PR)

WOD:
5 Rounds, 3 min Rest in between each.

Max Reps of BW Bench Press
Max Pullups
Max Reps of BW Back Squat
Body Weight: 168# (used
170#)
9/15/4
9/17/5
7/14/5
7/12/6
7/14/6

Total: 137

Post: 89 Burpees

Evening: Beer & Ice Cream!

9/9

Rich:
CF Rest Day

Monday, September 8, 2008

9/8

Rich:
Morning @ UA:
WU:
2 Rounds of 10x

Pullup
Pushup
Situp
Squat

WOD:

Run 3K.
Time: 14:49

*Felt fantastic, but a horrible time. Had to run 21 laps around the UA loop.

Afternoon @ NKU:
WU:
10x 24# OHS
4 HSPU
15 Squat
15 Situp
15 Pushup
4 HSPU

Snatch Work (all in lbs).

1. Squat Snatch: 95/95/95
2. Power Snatch: 2x 95/1x 100/105/115/120 (sloppy)/120/125F/105 (sloppy)/3x
95/3x 95/3x 95
3. Hang Power Snatch: 5x 45/3x65/3x75

Tabata Row, 8 Rounds.

Calories burned: 55
Meters rowed: 856

Post: 88 Burpees

*Ready for that Rest Day and ice cream.

Sunday, September 7, 2008

9/7






Rich:
Morning @ 478th w/ crew:
WU:
20 Pushups
20 Tuck Jumps
100m Sprint
WOD: Fight Gone Bad
Push Press: 31/22/15
Burpee: 15/13/5 (workout halted 30 seconds into 2nd event, third round)
SDLHP: 18/13/X
Wall Ball: 17/16/X
Box Jump: 21/21/X
Total (without last 3.5 segments): 207
*Huge PR from 233 next time.  Goal is 260!

...and for the first time... Pictures!  The guy that's out of uniform with the marine shirt is me.


Saturday, September 6, 2008

9/6

Rich:
Evening @UA:
WU:
2 Rounds of 10x:
Pullup
Pushup
Situp
Squat
WOD: "Linda"
Body weight: 168#, but scaled to 165#.
10-9-8-7-6-5-4-3-2-1 of:
Deadlift @ 205# (rx'd at 252#) *accidentally figured 125% instead of 150%
Bench Press @ 165# (rx'd at 168#)
Squat Clean @ 125# (rx'd at 126#)
Time: 30:45

Later @ home: 84 Burpees

Friday, September 5, 2008

9/5

Rich:
83 Burpees
CrossFit Rest Day

Amy:

Thursday, September 4, 2008

9/4

Rich:
Afternoon @ NKU:
WU:
2 Rounds of 10x:
Pullups
Pushups
Situps
Squats

WOD:

30 Muscle Ups
Time: 5:36 (huge PR) *only missed one.


Post: 81 Burpees ... these damn things don't get any easier.
Later @ Home: 82 Burpees

Amy: Skip Day

Wednesday, September 3, 2008

9/3

Rich:
Morning @ UA:
WU:
2 Rounds of 10x

Pullup
Pushup
Situp
Squat

10x 45# KB Swings
5x HSPU
10 K2E

WOD: Back Squat 3-3-3-3-3
Loads:

2x 135 (warmup)
185
195
200
205
215F (only 2)

Post: 80 Burpees. 5 HSPU.

Amy:
81 Burpees

Tuesday, September 2, 2008

9/2

Rich:
Morning @ UA:
WU:
Arm Rotations
2 Rounds of 10x:
Pullup
Pushup
Situp
Squat

WOD:
Push Press 3-3-3-3-3
Loads:
95 (Practice w/ Form)
95
135
135
145
145F (3rd rep jammed into my chin)

Post:
10 HSPU w/ Iron Woody Bands
Consecutive Muscle Up Practice: 3/3/3/5
Butterfly Ring Pullups Demonstration

Afternoon @ Rogue Fitness:
WU:
30 Burpees
30 PVC OHS
20 Pushups
20 35# KB Swings

Skill: Squat Clean & Split Jerk
Practiced with 45# bar, then added weight. Really worked on getting the elbows up.
Loads:
95
115
115
145
145
145F
145

WOD:
4 Rounds for Time:
400m Run
7x Man Makers, 35#e (DB Burpees with Sq-Cl and Press)
10 Pullups

Time: 20:02

Amy: Sick Day

9/1

Rich:
Evening @ home:
78 Burpees
79 Burpees

CF Rest Day

6 months of CrossFit.

Amy: Rest Day