June 2011
17 posts
06162011
WOD: 10-20-30-40: Calories on Rower-Double Unders- Meters plus 0 in run.
Jun 21st
06152011
Rest Day
Jun 21st
06142011
WOD: 5Rds: 5 G2OH 45# DB-300m Run-10 Plate Burpees-9:00
Jun 15th
06132011
3 Rds: 400m Run-15 KBS-9 Clapping Push Ups: 7:01 Snatch Work: Punch It 4 Rds: 30 DU-20 WB-10 Ball Slams-400m Run: 12:50
Jun 14th
06122011
CrossFit: WOD: 5 Rds: 15 115# OHS-15 30” Regional BJ-10 HSPU Lots of mobility & recovery work
Jun 13th
06112011
Series of head to head battles: 750m Row losers rows to 1000m 21 UNBROKEN C2B Pull Ups loser does 30 15 Regional Standard HSPU loser goes to 21 1 mile run loser hits 15 G2OH 30 Regional standard burpees loser hits 50 Recovery massage in afternoon.
Jun 13th
06102011
Rest
Jun 13th
06092011
SWOD: DL-315x8-335x8-365x8-385x8 w/8 30” Regional Standard BJ Power Cleans (Light) 155-185-195-205-215 FS:185-205-225-245-265 20 min Jog w/30# Weightvest
Jun 10th
06082011
WU: 1000m Row Mobility  WOD 1: 100’s Not balls out but a hard pace  WOD 2: 1000m Row Uphill-50 OH Walking Lunges- 1000m Row Downhill
Jun 9th
06072011
SWOD: 3 Rds Thruster Ladder 185-225 then  205x6 & 215x8 Thrusters then played with cleans 225-235-245-255-265-275F-275F WOD: 250m Row-3 Rds: 5 PU-10 Pistols-15 Ball Slam-250m Row- 2 Rds: same-250m Row-1 Rd: same: 12:31 Then lots of handstand walking (It might be time to join the circus.)
Jun 8th
06062011
Rest & Eat
Jun 8th
3 tags
06052011
WOD: Max Reps of UNBROKEN 75% of BW G2OH then 15 Rds: 3 HSPU-6 KBS-9 Squats-then match same number of G2OH. (Regional Standards) 6 hours later WU: 2 Sets of 100 DU UnBroken WOD 2: 300m Row-Max Reps OHS 95# to 100 (35-20-20-15) I could have gutted out 45-50 on that first set… I will leave that pain for the battle field. Mobility:
Jun 8th
3 tags
06042011
Crazy leg cramping, sleepless nights, nagging headache, and dehydration was last night’s battle. Not a great day of training but still tackled somethings. WU: 400m Run-10 Pull Ups-15 KBS 2 Pood-30 DU-10 OHS & 500m Row-10 Pull Ups-15 3 Pood KBS-30 DU-10 OHS WOD: 15-12-9-6-3 FS & HSPU
Jun 5th
06032011
WU: 2 Rds NFT: 250m Row-10 Plate Burpees-10 G2OH 55#-10 T2B-10 3Pood KBS-50 DU (Using ankle weights) SWOD: 3 Rds: Rest 3 mins between Rds: Thruster Ladder 185-195-205-215-225 (Rd1 215-Rd2 225-Rd3 225 Not feeling the hip drive) WOD: Row 500m-30 HSPU-1000m Row Track: 400m Run-800m-1000m (60-2:40-3:40 Legs dead on last 1000m)
Jun 4th
06022011
Great day of recovery: Started with an hour of yoga Contrast Ice Bath & Sauna Massage Tomorrow we start the next cycle of Regionals Training. Go hard!
Jun 3rd
3 tags
06012011
WU: 2 Rds: 10 BJ-10 KBS-30 DU-5 OHS SWOD: Build up to 365# DL WOD 1: 3 Rds: 7 DL 315# & 14 BJ WOD 2: 2 Rds: 50 Pulls Ups & 100 DU: Did both sets of  DU Unbroken
Jun 2nd
1 note
3 tags
05312011
Definitely not feeling it, but still got after it. Skill: 3 Rds: 5 HSPU-10 30” BJ-10 Plate Burpees-15 KBS-40 DU-10 T2B- All for skill and rythm to Regional standards SWOD: Build up to a 225# squat clean then go back down to a 185# thruster and build up to a 205# thruster. 4x1 with 20 secs btwn reps 205# Thruster- then 5 mins rest and repeat. WOD: 2 Rds of 9 Muscle Ups & 9 Sqt...
Jun 2nd