Fri., Oct. 31, 2015 (CW only, LW sick)

WOD:

"Ned"

7 Rounds for Time:

11 Back Squats
1,000 mtr. Row

CW: 43:30, 75# Back Squats

Thurs., Oct. 30, 2014 (CW only, LW sick)

WOD:

Tabata

Pull-ups (jumping)
Push-ups
Sit-ups
Squats

CW: 50, 66, 67, 90

Wed., Oct. 29, 2014

WOD:

1 Overhead Squat
1 Clean
1 Bench Press

CW: bar, 115#, 160#
LW: bar (though only got to 45 degrees. Got to parallel with body bar), 70#, 95#

Cool Down:

CW: 1,5000 mtr. Row
LW: 1,000 mtr. Row (kept pace in the 220's)

Tues., Oct. 28, 2014

WOD:

9 - 7- 5

Front Squats
Supine Pull-ups

CW: 95, 100, 110
LW: 65, 70, 75

Cool Down:

CW: 2 x 1,000 mtr. Row
LW: 2 x 1,000 mtr. Row

Mon., Oct. 27, 2014

WOD:

For time:

Run 400 meters
50 pull-ups
Run 400 meters
50 push-ups
Run 400 meters
50 sit-ups
Run 400 meters
50 squats

CW: 27:06
LW: 27:59

Comments:

Good WOD, despite still being a tad sore from Friday's WOD of Thrusters!! (Well, I was sore, but Craig is doing way better with soreness thanks to being on Creatine).

Fri., Oct. 24, 2014

WOD:

With a continuously running clock complete 5 thrusters every minute.
 
From 0:00-5:00 use 75 lb.
From 5:00-10:00 use 95 lb.
From 10:00-15:00 use 115 lb.
Continue adding 20 lb. every 5 minutes for as long as you are able.

CW: 45#, 55#, 65#, 75#, 1 min. @ 85#
LW: 45#, 50#, 55#, 60#, 1 min. plus 1 thruster @ 65#

Comments:

Brutal workout. Still shaking!

Thurs., Oct. 23, 2014

WOD:

Push Jerk

3  3  3  3  3  

CW: 65, 70, 80, 85, 95
LW: 65, 55, 60, 60, 65

Cool Down:

CW: 2 x 1,000 mtr. Row
LW: 1 x 1,000 mtr. Row

Comments:

Craig reported that his technique was lacking. I could certainly say the same about mine. I don't think I go low enough in my squat position as I am jumping (not that it is supposed to be a full squat, but I don't get anywhere near that).

Wed., Oct. 22, 2014

WOD:

Run 1/2 mile
21 Clean & Jerk
Run 1/4 mile
21 Clean & Jerk
Run 1/2 mile

CW: 22:27, 65#
LW: 24:19, 50#

Tues., Oct. 21, 2014

WOD:

For time:

30 box jumps, 30-inch box
30 chest-to-bar pull-ups
30 kettlebell swings, 2 pood
30 walking lunges with 95-lb. barbell 
30 knees-to-elbows
30 push presses, 95 lb.
30 hip extensions, holding a 25-lb. plate
30 wall ball shots, 20-lb. ball to 11-foot target
30 burpees
30 triple-unders

CW: 30:10. 15# Dumbbell Walking Lunges, 25# Dumbbell Push-Presses, 120 Single Unders
LW: 27:24, 15# Dumbbell Walking Lunges, 15# Dumbbell Push-Presses, 30 Double Unders plus 30 Single Unders

Cool Down:

LW: Row 500 mtrs., walk around lake

Mon., Oct. 20, 2014

WOD:

AMRAP in 10 mins.:

10 Sit-ups on ball
15 Push-ups
10 Sit-ups on ball
30 Squats

CW: 3 Rounds plus 20 Sit-ups, 15 Push-ups, 20 SU's.
LW: 3 Rounds plus 7 Sit-ups

Cool Down:

CW: 2 - 1,000 mtr. Rows
LW: 1 - 1,000 mtr. Row

Wed., Oct. 15, 2014 (CW only)

WOD:

AMRAP in 20 mins.:

21 Bench Press
21 Supine Pull-ups

CW: 4 sets plus 21 Bench Presses, 95# Bench Press

Tues., Oct. 14, 2014 (CW only)

WOD:

Front Squats

3  3  3  3  3

CW: 95, 100, 105, 110, 115

Cool Down:

1,000 Rows x 2 (4:00 each)

Mon., Oct. 13, 2014 (CW only)

WOD:

5 Rounds for time:

10  Box Jumps
10 Squat Cleans

CW: 18:20, 65#

Comments:

Very hard!

Sun., Oct 12, 2014 (LW only - because of knee)

WOD:

Tabata:

1 Cycle (8 rounds of 20 sec. on, 10 sec. off) of each:

Bike
Push-ups
AbMat Sit-ups

Bike: .7 miles
Push-ups: 126
Sit-ups: 77

Comments:

I have been having worse problems with my right knee as of late. I am no longer abe to do any weight-bearing bending of my knees. Also can't do regular squats, going up and down stairs without pain, etc. I will just find exercises to do that don't really involve my knee and hope it gets feeling better soon. UUGGGH.

Sun., Oct. 12, 2014 (Craig only)

WOD:

For time:

100 double-unders
115-lb. front squats, 21 reps
115-lb. push presses, 21 reps
100 double-unders
115-lb. front squats, 15 reps
115-lb. push presses, 15 reps
100 double-unders
115-lb. front squats, 9 reps
115-lb. push presses, 9 reps

CW: 23:50, 65#

Comments:

Craig said he was concentrating mostly on doing everything well, as opposed to having a great time.

Fri, Oct. 10,2014

WOD:

Row 5,000 mtrs.

CW: 21:52
LW: 27:53

Cool Down:

LW: 50 AbMat Sit-ups

Wed., Oct. 8, 2014 (LW only)

WOD:

5 Rounds for Time:

Row 500 mtrs.
15 Burpees

LW: 28:48

Tues., Oct. 7, 2014 (LW only)

WOD:

3 Rounds for Time:

30 sec. L-Sit Hold
20 Pull-ups
10 Thrusters

LW: 16:13, 55# Thrusters

Comments:

I had to fashion the bars for the L-Sit by using barbells set on top of piles up weights. It didn't work so great. Plus I was TERRIBLE at them! I did the pull-ups using the green band and from a standing position. Kind if pathetic, but they still tired me out. I tried to get lower on the thrusters, which I think I did at the beginning, but I got worse the more tired I got.

On days like this, I feel like a CrossFit fraud. Not really sure you can call what I do CrossFit.

Cool Down:

Walk around lake with Sherry and Guinness.

Mon., Oct. 6, 2014 (LW only)

WOD:

"Torture on a Concept 2"

10 Rounds, each for time, of:

Row 250 mtrs.
Rest 2 mins.

LW: 1:12, 1:08, 1:07, 1:08, 1:08, 1:08, 1:07, 1:08, 1:07, 1:08

Thurs., Oct. 2, 2014

WOD:

3 Rounds for Time:

40 One-legged Squats (alternating)
7 Supine Pull-ups
10 Hang Power Cleans

CW: 10:38, 70# Cleans
LW: 13:39, 65# Cleans

Cool Down:

LW: 25 AbMat Sit-ups, 25 Box Jumps

Wed., Oct. 1, 2014 (LW only)

WOD:

Cleans

5 - 5 - 3 - 3 - 3 - 1 - 1 - 1 -1

LW: 65#

Comments:

 Achieved a PR by using 65# the whole WOD, plus I did three 70# Cleans at the end. Have never cleaned 70# before (I don't think). No I am anxious to do more!