Thursday, December 31, 2009
Last WOD of the year
That's hot (Yoga)
Tuesday, December 29, 2009
Blah..humbug
For Time: Row 2000m
(8:31 - which was not great but still a PR for me)
3-RFT.
10 Deadlifts (250-lbs.)
50 Double Unders
Sunday, December 27, 2009
'Twas the day before Christmas....
But between me and you...
it's not really my thing, cause I'm kind of a Jew.
So I went to a gym to hit a CFOT WOD.
10 rounds, heavy squat cleans,
OMFG!
I crushed it then put the bar back on the rack.
Then next thing you know, I was flat on my back.
I looked around, did anyone see?
When MarkyD got too dizzy and had to take a knee.
So the next time someone asks what Crossfit's all about.
Tell them a WOD done right can knock your ass out.
Monday, December 21, 2009
Snatch then Row, push up & pull up
Wednesday, December 16, 2009
Death by pullups
Tuesday, December 15, 2009
DL, Lunge and Run
15 deadlifts @ 225#, 45 jumping lunges, 400m run
12 deadlifts @ 225#, 36 jumping lunges, 400m run
9 deadlifts @ 225#, 27 jumping lunges, 400m run
Monday, December 14, 2009
Strict Press 1x1x1x1x1
Friday, December 11, 2009
Row, KB, WB, Burpee Intervals
Wednesday, December 09, 2009
Deadlift failure
Monday, December 07, 2009
CFOT vs. Sport & Flex
Calling an audible
Friday, December 04, 2009
First Friday - Dec
Thursday, December 03, 2009
Rest
Wednesday, December 02, 2009
Jerry's Birthday
Tuesday, December 01, 2009
Strict Press x 3
Monday, November 30, 2009
Overhead Squats
Sunday, November 29, 2009
Absolutely nothing
Tuesday, November 24, 2009
Pre-Break push
Monday, November 23, 2009
Snatch-Con
Holy crap! Power Week = PR Week.
Friday, November 20, 2009
Deadlift x 3
1rep- 335
3reps- 315
2 months ago 3x 275
Today - 3x 336 for a new PR and 3 rep max.
worked 135,225,275,315,336. Rep1 was solid, 2 tough and 3 the fight
of my life. I was not dropping it! I see 350 for 1 rep in my near
future.
Ran 1 mile loop. Started, dropped iPod, stumbled and then started
running hard. After all that 8:28. Another PR.
Thursday, November 19, 2009
Strict Press 5x5x5x5x5
Wednesday, November 18, 2009
225 Front Squat......
Chipper
70# kb swings. 1st time doing that?
Monday, November 16, 2009
Snatch it
Saturday, November 14, 2009
9 months of Crossfit - A recap
It has now been just over 9 months since I started Crossfit. Seeing a new batch of eager new applicants at 10 am this Saturday, ready for their first intro class; made me think back to my day 1, and all that has happened since. At the end of summer, I wrote about my first 6 months. My results were visible and dramatic. I had lost more than 20 pounds and was getting stronger and making progress all the time. Almost every single max effort lift day ended with a PR. Oh, those happy early days.
Welcome to the 200 club
Thursday, November 12, 2009
Row, Jump, Press
Wednesday, November 11, 2009
Hansen
Tuesday, November 10, 2009
Recuperation Day
Monday, November 09, 2009
Hopper Recap and some Pics
Back in the (sore) saddle
Saturday, November 07, 2009
CFOT Hopper challenge
Friday, November 06, 2009
CFOT Mad Hatter Challenge
Thursday, November 05, 2009
11/4 - Recovery Day
Wednesday, November 04, 2009
An even Hundy
Monday, November 02, 2009
Snatch Met-Con, PR
Sunday, November 01, 2009
Doing the Hopper proper
Saturday, October 31, 2009
Trick or treat
Friday, October 30, 2009
Thursday, October 29, 2009
Push Press - Behind the neck, snatch grip edition
Wednesday, October 28, 2009
Deadlifts, Pull ups, Double Unders
Tuesday, October 27, 2009
WOD 10/27: Bite Me!
Monday, October 26, 2009
CFOT Hopper Challenge
Snatch & Go
Saturday, October 24, 2009
Saturday WOD.
Once through for time
30 burpees (due to people not signing in)
600m run
30 pull up
30 thrusters @ 75#
30 wall balls
30 KB swings @ 53#
30 box jumps
30 burpees
600m run
Time 24:05.
Feeling tired, sick or something. Coming off 4 days of Vegas I came to CF 4 straight days and now the Sat WOD. Maybe it was the back squat, sprint air squats from yesterday. Considering the weight I was toting (245#) and the depth, it is a lot for the legs to handle. Plus, 5 days without a rest breaks my own rule. Later in the day I fell asleep on the floor while playing a game with my daughter. Guess I am tired?
Anyway. Unremarkable day for me. I just did the WOD in a workmanlike manner and went home. I liked it, but I did not attack it. Thrusters with 75# felt easy and I only had to drop twice – and only briefly. I tired, but not terribly so. 60 burpees is one way to start your weekend.
Friday, October 23, 2009
CFOT = Complete Failure Of The...Legs
Thursday, October 22, 2009
Snatch it
Wednesday, October 21, 2009
5 round metcon
Tuesday, October 20, 2009
Back in the saddle
Wednesday, October 14, 2009
UPDATE: Deadlifts - 1 Rep Max
Vegas Baby!
UPDATE: Fran - 5:30
Tuesday, October 13, 2009
Strict (PR)ess
Monday, October 12, 2009
Squat Cleans and some other stuff
Thursday, October 08, 2009
Rest then mini-vacation
Wednesday, October 07, 2009
Anyone catch the license plate of the bus that ran me over?
Tuesday, October 06, 2009
Ear Muffs
Holy Shit! I don't curse on a frequent basis, but ..... Holy Shit!!! This WOD just bitch-slapped me.