20101001

2-2-2 snatch balance 45#

10 minutes
15 75# power snatch
10 pushups

5 rounds + 5


- Posted using BlogPress from my iPhone

20100930

4 rounds
3 squat cleans
1 round 185# 3 rounds 135#
5 45# db press
7 unbroken pullups

7:10

20100927

5-5-5 backsquat 275#

4 rounds
15 75# hang snatches unbroken
30 double unders
20 sit-ups

9:51 as rx

20100926

Study as rx

[Posted with iBlogger from my iPhone]

20100925

Fight gone bad

248

20100924

3-3-3 overhead squat 65#

3k run 13:30

20100923

3-3-3 deadlift 335#

3 rounds
10 40# one handed db snatch
10 53# kettlebell swings
10 pullups

5:29

20100922

3-3-3 push press 195#

10 9 ...1

Box jumps
Burpees

7:16

20100920

3-3-3 Front Squat
235#
4 rounds
50 double unders
10 ring dips
7:30 as rx

20100919

30 minute endurance run

20100918

5 rounds

135#
12 deadlift
9 hang power cleans
6 push jerks

Shitty

It was 13 ish

50 95# squat clean thrusters
4 burpees every minute on the
Minute

11:31 as rx

- Posted using BlogPress from my iPhone

Location:Reservoir Rd NW,Washington,United States

20100916

Rest

As Rx

20100915

5-5-5 bench press
185-195-205#

3 rounds
20 pushups
40 20" box jumps

7:31 as rx


- Posted using BlogPress from my iPhone

Location:Reservoir Rd NW,Washington,United States

20100914

5 rounds
5 75# power snatch
10 pullups
10 burpees
Rest 2 mins at end of each round
15:30



- Posted using BlogPress from my iPhone

Location:Unnamed Rd,Washington,United States

20100913

1-1-1-1-1 back squat 295#
5-5-5 weighted pull ups 20#

1000m row 3:40


- Posted using BlogPress from my iPhone

Location:N Garfield St,Arlington,United States

20100912

25 minute endurance run

20100911

30 minute endurance run

20100910

Overhead squat 5-5-5 65#

As many rounds as possible
10 minutes
20 50# kb swings
5 burpees

6+17

20100909

2-2-2-2 Power Clean 205#

Broken Elizabeth, but it was meant to be unbroken
15 Power Clean 135#
15 ring dips
10 PC
10 dips
5 PC
5 dips

5:07  Had to break the ring dips.

1-1-1-1-1-1-1 strict press
PR 185#

4 rounds
400m run
50 double unders

13:28 as rx


- Posted using BlogPress from my iPhone

Location:Canal Rd NW,Washington,United States

20100907

30min
1 round==
2 pullups
5 pushups
15 air squats
Each round begins on the minute.


- Posted using BlogPress from my iPhone

Location:19th St N,Arlington,United States

20100906

3 mile run
comfortable 9:00 pace

20100905
4 rounds
10 thrusters 115#
15 kb swings 24kg
400m run
23:18

2 hours of sleep, 2 study group donuts, 2 very tired legs


- Posted using BlogPress from my iPhone

Location:N Fillmore St,Arlington,United States

4x800m run
Rest 200m walk between intervals
3:27
3:35
3:45
3:50
400m cooldown jog
So painful






- Posted using BlogPress from my iPhone

Location:Unnamed Rd,Washington,United States

20100903
10:31


- Posted using BlogPress from my iPhone

20100903

2-2-2-2-2
split jerk 45# and 4 ring dips

150 walking lunges
800m run
100 air squats

so sore

20100901

3-3-3-3-3 bench press 225#
245# fail at 1/3

3000m run- 13:31



- Posted using BlogPress from my iPhone

Location:N Moore St,Arlington,United States

20100830

3-3-3-3-3 back squat 235#
5 rounds
5 unbroken push jerk #115
7 unbroken burpees
4:51

Middle of nowhere



- Posted using BlogPress from my iPhone

Location:Latigo Ln,Canon City,United States

At altitude and out of breath...
Pikes peak crossfit


- Posted using BlogPress from my iPhone

Location:W Colorado Ave,Colorado Springs,United States

- Posted using BlogPress from my iPhone

Location:W Colorado Ave,Colorado Springs,United States

Off to Colorado springs


- Posted using BlogPress from my iPhone

Location:Saarinen Cir,Sterling,United States

2-2-2-2-2 overhead squat 85#

Amrap
65#
5 push press
10 walking lunges
20 situps

7+20


- Posted using BlogPress from my iPhone

Drinking counter culture Sumatra blend. Will try the Zaragoza mexico next.


- Posted using BlogPress from my iPhone

My first polyface farms sandwich. Polyface is of Michael pollan and food Inc fame.


- Posted using BlogPress from my iPhone

Location:Reservoir Rd NW,Washington,United States

3-3-3-3-3
Strict press and weighted pullups
145# and 5#

3 x 500m row
1:45
1:49
1:48

Need to really work on the handstand part of handstand pushups.

2 hours sleep.



- Posted using BlogPress from my iPhone

Location:19th St N,Arlington,United States

3-3-3-3-3 front squat 205#
half Cindy AMRAP 10 minutes
5 pull ups
10 pushups
15 bodyweight squats
6 rounds...so tired.

20 skin the cats

4 rounds
15 53# kb swings
10 ring dips
400m run
2 min rest

17:48
O/n at whc er.


- Posted using BlogPress from my iPhone

Snatch balance sets of 2- 35#

Amrap 15 minutes
15 12# wall ball
15 jumping pull ups

10 rounds +15

2 hours of sleep. fml



- Posted using BlogPress from my iPhone

3-3-3-3-3 strict press 145#
2000m row 7:37

3 hours of sleep


- Posted using BlogPress from my iPhone

5-5-5 squat 225#
amrap 10 minutes
5 35# burpees
10 35# db push press
30 double unders du

5 2/3


- Posted using BlogPress from my iPhone

Location:Reservoir Rd NW,Washington,United States

20100815

Warm up: Skin the cat (ugly)

1000m run, 1000m row, 800m run, 800m row, 400m run, 400m row
20:28
Really feel much better about footstrike and footspeed. Paced off and finished behind three faster runner dudes.

Globo Gym:
23min on treadmill at 6.5 and 1.5

20100813

5-5-5 OS 45#

3 Rounds 2 minutes rest in between

100 double unders
7 Clusters 95# squat clean thrusters
21 pushups

20100812

7 x 2 power cleans
95#
4 rounds
Unbroken
10 95# sdhp
20 20' box jumps

6:48

Really need to work on cycling jumps together


- Posted using BlogPress from my iPhone

20100811

800 warmup
2x100
4x200

Hot and humid.


- Posted using BlogPress from my iPhone

Wod 20100810

5 rounds
5 burpees
15 32kg kb swings
30 double unders

13:38 as rx


- Posted using BlogPress from my iPhone

20100809

Back in DC.

Front Squat 2x8
155#

5 Rounds
1 min Max Ring Pushups
200m Row
Rest
Lost track of score. I averaged 41 sec for row and 20 ring pushups.

20100808

Played tennis for two hours.

- Posted using BlogPress from my iPhone

Location:California 123,Emeryville,United States

Need to work on the squat cleans rom. Hams still grabbing. First set not very explosive but became better as I warmed up. Poor nutrition.


- Posted using BlogPress from my iPhone

Location:Doyle St,Emeryville,United States

85# os
94





- Posted using BlogPress from my iPhone

Location:Doyle St,Emeryville,United States

20100805

800 warmup
6x200m w 2 mikes in between

Ran the first 2 in 1:35
Slowed and ran the last 4 in 1:45-1:50. Still have the sniffles and hams grab badly from the 150 dls.

800 cooldown



- Posted using BlogPress from my iPhone

Location:Rockway Ave,El Cerrito,United States

- Posted using BlogPress from my iPhone

"A human being should be able to change a diaper, plan an invasion, butcher a hog, conn a ship, design a building, write a sonnet, balance accounts, build a wall, set a bone, comfort the dying, take orders, give orders, cooperate, act alone, solve equations, analyze a new problem, pitch manure, program a computer, cook a tasty meal, fight efficiently, die gallantly. Specialization is for insects."

-Robert A. Heinlein

Sf

Landed yesterday morning in the peoples republic of Berkeley. Very run down and battling another cold. We will see how strict a diet I can maintain over here.



- Posted using BlogPress from my iPhone

Location:Highland Blvd,Kensington,United States

20100803

“PCF’s Michael”


3 Rounds for time

Run 800m

50 Straight Leg Deadlift, 95/65 lbs

50 Situps

As rx
25:40

20100802

“Helen”


3 Rounds

Run 400m

21 KB Swings

12 Pull-ups
 
As rx
 
13:35

20100801

“Elizabeth”


21-15-9

Cleans (135/95)

Ring Dips

As rx