Wednesday, September 30, 2009

CF Helen 12:34

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

Tuesday, September 29, 2009

CF Angie 29:19

100 Pullups
100 Pushups
100 Situps
100 Squats

Partitioned as 4 rounds of 25 each

29:19

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

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.

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

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.

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

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.

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

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.

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

Saturday, September 5, 2009

50 Man Makers for time, 20# DBs, 10:04

50 Man Makers for time, two 20# dumbells

10:04

See July 3, 2009, among others.

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

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