20110713

“Jack” Complete AMRAP in 20 minutes of:
52kg/37kg Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box

liz
6rds w/ 37kg, 35#kb,24"box

The Past Two WODS

7/16/08

As many rds in 20 mins of: 5x 185lb deadlift, 5 burpees, 5 ring dips.

Daniel: 2 ring dips short of 16 rds.

Mike: 1 ring dip short of 16 rds.

7/17/08

Run 5K

Daniel:  24:30

Yann: 23:30

Run + Squats

4 rds for time: 400m run and 50 squats.

Good turnout today at Crossfit Chattanooga.

Daniel: 10:58 (previous time 11:33) 

He beat everyone today, but it was close. David got 11:02.

Thrusters

WOD:

8x3 Thrusters (goal=70% of body weight)

8x3 L pull-ups

BW=215  (70%=150lbs)

Daniel's loads: 150, 160, 165, 165, 160, 160, 165, 170 and pull-ups as Rx'd

Then max reps of 95lbs=21 reps

No pics today.

Different Types of "Grace"

So the first WOD Daniel did today was "Grace" with 155# (30 C&Js): 5:45 

He did the  155# with power cleans. 

Then everyone did "Grace" with squat cleans, so he felt compelled to do the WOD again with squat cleans. So, the second WOD was 30x 135# C&Js: 7:09

Happy Birthday, George!!

Birthday WOD (from CrossFit Games this past weekend)
5 rds of:
5 275lb Deadlifts
10 Burpees

Daniel as Rx'd: 4:22
George (scaled with 185lb deadlifts): 7:45

Tabata These

8 rds on each movement of 20sec work/ 10sec rest:

Concept 2 Rower

High Pulls from the Hang Position 75# men 45# women

Knees to Elbows

Push ups

Side lying bridges

Score is lowest # of reps at each station.
Daniel's score: 45

Modified "Karen"

WOD: 150 Wall Ball Step Ups For Time (Regular "Karen" is just 150 wall balls)
Box Jump, then do a 20# wall ball shot to 10' target.
Daniel: 11:22

No pics today, I didn't go to the gym with him.
BTW, today is our third wedding anniversary!

"Fran"

We got back from Florida on Sunday, and what a good time we had. As far as working out, we did WODs Mon-Fri with the kettlebells and jump ropes we brought. Liz made up various workouts on the beach and grass, all killer. In addition to that, we rode about 100 miles over the week. (Daniel biked 140mi)
It's all too appropriate that we did "Fran" when we got back. The classic benchmark WOD.

"Fran"
21-15-9
95lb Thrusters
Pull-ups

Daniel: 4:21 PR
Mom: 45lb thrusters and jumping PUs: 15:05
Dad: 65lb thrusters and jumping PUs: 10:15

"Nate"

Yesterday was St. Paddy's day, and while Mom and Dad were recovering from "the outbreak", Daniel and I did "Nate".
As many rds in 20mins of:
2 muscle-ups
4 HSPU
8 2 pood (72#) KBS

I subbed scaled muscle-ups and HSPUs, and used 24lb KB.

Daniel: 11 rds + 2 muscle ups
Liz: 10 rds

Pi Day!

Yesterday was another great weather day! I did 10.85 miles into town in the AM and another 7 during the day running errands, for a total of 17.85 miles.

Crossfit WOD 080313:

"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

CFWUx3 no sit ups or back extensions. Scaled UP, did the runs on the hills of Peytons ville Rd. 26:38.

20080312

Yesterday was 71 degrees F! I had a pleasant ride into town. My total mileage was 11.6 miles. I had a mechanical problem with my back wheel coming loose (SCARY!) and my front fender fell off! Weird!

WOD:

Wednesday 080312

"Tommy V"

For time:
115 pound Thruster, 21 reps
15 ft Rope Climb, 12 ascents
115 pound Thruster, 15 reps
15 ft Rope Climb, 9 ascents
115 pound Thruster, 9 reps
15 ft Rope Climb, 6 ascents

m/27/209

CFWUx3. We don't have a climbing rope so we subbed one time across the monkey bars for each rope climb. I did the Thrusters as rx'd. 23:17

Run 5k

WOD 20080311, Run 5k.

CFWU x3.

WOD as rx'd 24:02.4.

Gained 1,100 feet in 5 kilometers. Weather was perfect for running, 60 degrees. My legs felt heavy.