Run 400M
12 Pullups
21 Kettlebell swings (53#)
3 rounds for time
12:34
The actual Crossfit site has the KB swings first, the way I did it last time on August 19, 2009.
Soundtrack: Metallica-Death Magnetic
Wednesday, September 30, 2009
Tuesday, September 29, 2009
Saturday, September 26, 2009
Crossfit180 Competition
5th out of 5 teams, possibly 6th
5 Deadlifts (185#)
10 Burpees
5 rounds
21-15-9
65# Thrusters
24" Box jumps
50 Wall balls (20#)
Wednesday, September 23, 2009
More Practice for Saturday
1
5 Deadlifts (185#)
10 Burpees
10 Wall balls
3 rounds
2
10 Thrusters (65#)
15 Box jumps (24")
Run 150' with 45# plate
3 rounds
No clock
Soundtrack: Dinosaur Jr., The Jesus Lizard, Jane's Addiction
5 Deadlifts (185#)
10 Burpees
10 Wall balls
3 rounds
2
10 Thrusters (65#)
15 Box jumps (24")
Run 150' with 45# plate
3 rounds
No clock
Soundtrack: Dinosaur Jr., The Jesus Lizard, Jane's Addiction
Tuesday, September 22, 2009
Prep for Saturday
1
5 185# deadlifts
10 Burpees
5 rounds
2
65# Thrusters
Box jumps
21-15-9
3
25 Wall balls
No clock
Soundtrack: Metallica, Slipknot, Dinosaur Jr.
5 185# deadlifts
10 Burpees
5 rounds
2
65# Thrusters
Box jumps
21-15-9
3
25 Wall balls
No clock
Soundtrack: Metallica, Slipknot, Dinosaur Jr.
Friday, September 18, 2009
Row, Push, Jump, Clean
Row 500M
20 Pushups
20 Box jumps (28" box)
20 Hang cleans (115#)
4 rounds for time, 28:45
Soundtrack: Dinosaur Jr., The Jesus Lizard, Jane's Addiction
20 Pushups
20 Box jumps (28" box)
20 Hang cleans (115#)
4 rounds for time, 28:45
Soundtrack: Dinosaur Jr., The Jesus Lizard, Jane's Addiction
Thursday, September 17, 2009
100:1
100 Burpees, 1 mile run
Partitioned as 4 rounds of 25 Burpees followed by 1/4 mile.
19:36
Soundtrack: Metallica, Slipknot.
Partitioned as 4 rounds of 25 Burpees followed by 1/4 mile.
19:36
Soundtrack: Metallica, Slipknot.
Tuesday, September 15, 2009
Pullups, pushups, situps, squats
20 Pullups
30 Pushups
40 Situps
50 Squats
4 rounds for time
36:51
Soundtrack: Slipknot, Dinosaur Jr., One Day as a Lion, Rollins Band
30 Pushups
40 Situps
50 Squats
4 rounds for time
36:51
Soundtrack: Slipknot, Dinosaur Jr., One Day as a Lion, Rollins Band
Monday, September 14, 2009
Big Five 55 20:42
53# KB swings
53# KB goblet squats
24" Box jumps
Burpees
135# Deadlift
Partitioned as 10-8-6-4-2-9-7-5-3-1
20:42
Compare 8-11- 2009, 6-11-2009 and 4-29-2009
Soundtrack: Metallica, Slipknot.
53# KB goblet squats
24" Box jumps
Burpees
135# Deadlift
Partitioned as 10-8-6-4-2-9-7-5-3-1
20:42
Compare 8-11- 2009, 6-11-2009 and 4-29-2009
Soundtrack: Metallica, Slipknot.
Saturday, September 12, 2009
2 Hour Adventure Race
2 Hour Adventure Race in Columbus, Indiana. Biking, running, paddleboating (which sucked), zipline, etc. Mike Fry and I won our division and were in 2nd place overall. Having only 3 teams in your division keeps you wondering whether the effort was any good.
Wednesday, September 9, 2009
Beyond Burpees 95# 21:14
10 Burpee box jumps (24")
10 Hang cleans (95#)
10 Burpee side jumps over bar
10 Push press (95#)
5 rounds
21:14
Compare May 12, 2009.
Soundtrack: The Jesus Lizard-Down
10 Hang cleans (95#)
10 Burpee side jumps over bar
10 Push press (95#)
5 rounds
21:14
Compare May 12, 2009.
Soundtrack: The Jesus Lizard-Down
Tuesday, September 8, 2009
Alternate 20 pushups with 1/2 mile at 2% incl., 6 rounds: 26:37
Alternate 20 pushups with 1/2 mile at 2% incline, 6 rounds
3 miles, 120 pushups
26:37
Compare December 23, 2008 and January 1, 2009.
Soundtrack: Pearl Jam, Stooges, Rollins Band, Apex Theory, Bad Brains, P.O.D.
3 miles, 120 pushups
26:37
Compare December 23, 2008 and January 1, 2009.
Soundtrack: Pearl Jam, Stooges, Rollins Band, Apex Theory, Bad Brains, P.O.D.
Monday, September 7, 2009
39
39 reps of each of the following:
Box jumps
Pushups
Situps
Pullups
Kettlebell swings (53#)
Push press (65#)
Wall balls (20#)
Double unders
3 rounds of 13 reps each
18:51
Soundtrack: Jane's Addiction-Strays
Box jumps
Pushups
Situps
Pullups
Kettlebell swings (53#)
Push press (65#)
Wall balls (20#)
Double unders
3 rounds of 13 reps each
18:51
Soundtrack: Jane's Addiction-Strays
Saturday, September 5, 2009
Wednesday, September 2, 2009
Filthy Fifty 40:15
50 Box jumps, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood (35#)
50 Walking lunge steps
50 Knees to elbows
50 Push press, 45#
50 Situps
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
40:15
Compare December 6, 2008
Soundtrack: Rollins Band-Turned On
50 Jumping pull-ups
50 Kettlebell swings, 1 pood (35#)
50 Walking lunge steps
50 Knees to elbows
50 Push press, 45#
50 Situps
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
40:15
Compare December 6, 2008
Soundtrack: Rollins Band-Turned On
Tuesday, September 1, 2009
5 Tons and 500': 21:31
Clean 10,000# (87 reps at 115#)
Jump 500' (250 Box jumps, 24" box)
Partitioned as 5 rounds of 17 cleans (19 1st round) alternated with 50 jumps.
21:31 total time
Soundtrack: Pearl Jam-Pearl Jam
Compare April 10, 2009
Jump 500' (250 Box jumps, 24" box)
Partitioned as 5 rounds of 17 cleans (19 1st round) alternated with 50 jumps.
21:31 total time
Soundtrack: Pearl Jam-Pearl Jam
Compare April 10, 2009
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