Tuesday 091208

CF Mainsite WOD
For time:
Run 800 meters
30 Hip/Back Extensions
30 GHD Sit-ups
30 Hip Extensions
30 Knees to Elbows
30 Back Extensions
30 AbMat Sit-ups

Liz 12:30


Daniel did
"Lumberjack 20"

20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m

He subbed rowing for running.
Daniel 24:27 (had to stop and change plates over/didn't stop time)

Monday 091207

CF Mainsite WOD from last week:
Complete three rounds for time of:
Run 800m
95 pound Power cleans, 21 reps

Liz 22:05

I turned 28 today.

Saturday 091205

CF Mainsite WOD:

"Lumberjack 20"

20 Deadlifts (155 lbs)
Run 400m
20 KB swings (35#)
Run 400m
20 Overhead Squats (65lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (25lbs each)
Run 400m

Liz 25:10

Thursday 091112

Liz
Burgener WUx1
Warm-up cleans 5x65, 3x85

Clean 80% 2x3 (95,105)
Power Snatch 80% 2x3, 75% 3x3, 75% 2r (75,85,75x3,75)
Snatch Balance 80% 3x3 (65,65,75)

Then,
800m (3:13)
4x400m (1:29, 1:36, 1:37, 1:36)
400m forward jog
400m backward cool down

Daniel

CFWU 1 round, 15 reps. Burgener WU x3

Clean: (WU 5x135, 3x155, 3x185). 3x185, 3x185. Still struggling after the injury.

Power Snatch: (WU 5x95, 3x115, 3x135). 3x155, 3x155, 3x3 @ 145, 2x145.

Snatch Balance: 3x135, 3x155, 3x155.

Clean Pull 3x3 @ 275.

Then

4x400m 2:00 rest. 1:21, 1:18, 1:18, 1:22

Monday & Wed.

Monday 091102
Mainsite WOD

Five rounds for time of:
65 pound Snatch, 3 reps
65 pound Overhead squat, 15 reps
Run 400 meters

Liz 21:21


Wednesday 091104
Press 5x5
65-70-70-75-75

FRIDAY 091002

800m, 400m, 200m

Warmup 2x400m.

Daniel: 2:51, 1:19 (SLOW!), 0:34.

090927

1 Mile run,

Daniel 6:26.6

CF Mainsite WOD

Five rounds for time of:
95/65 pound Hang Power snatch, 15 reps
Run 400 meters

Liz
As rx'd with 65#: 19:37

Daniel
Had to modify due to wrist injury.
4 rds of:
15x 65# jumping squats
400m run

9:27

Lunges + Running

4 rounds for time:
100m walking lunges
400m run

Daniel 21:33
Liz 22:29

harder than the wod: 4rds 400m + 50 squats

SB Sprint Triathlon

0.25 mi swim
8.2 mi bike
2 mi run

Liz: 53:22
3rd place 25-29 age group

WEDNESDAY 090805

Mainsite WOD:

Three rounds for time of:
Row 500 meters
21 Burpees
Run 400 meters

Liz 19:02

Daniel: Rest day.

090731

For time:
800m run

10,8,6,4,2 reps of
DB Hang Squat Clean M:45 F:25
Pullups
800m run

Liz: 12:58 as rx'd

Mom: 18:18 (10# DB/jumping pull-ups)

Track WODs

THURSDAY 090709

Four rounds for time of:
Run 400 meters
50 Squats

Daniel 12:32 (PR is 10:37)


#88
8 rounds for time of:

110 yard run
8 Kettle Bell Swings 1.5 Pood (53#)
5 Pushups (subbed for pullups)

Liz 10:04

MONDAY 090622

3 rounds for time of:

400m run

21 55 lb. dumb bell swings

12 hand stand push ups

Daniel: As rx'd 16:30

Liz (on call)

Run + Squats

4 rds for time

400m run

50 squats

+ 100 degree weather

Liz 14:42

Memorial Day

"Murph"
1 mile run
100 pull ups
200 push ups
300 squats
1 mi run

Daniel 40:37
Liz 54:08
Mom 1:15
Dad 1:05

"Griff"

800m run forward

400m run backward

800m forward

400m backward

15:04 Liz

"Fran"

Daniel 4:20

Weakling

1-14-09

4 rds for time

400m run

50 squats

Liz: 16:45

1-17-09 Partner WOD

AMR in 20 mins

5 Wall Balls

10 KBS

15 DU

9 rounds with M.E.

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.