12/1/2009

“One Minute Hell” from CrossFit Endurance
Either row or jump rope (double unders) for the following:
1 min. on, 1 min. off, 1 min. on, 50 sec. off, 1 min. on, 40 sec. off, 1 min. on, 30 sec. off, 1 min. on, 20 sec. off, 1 min. on, 10 sec. off, then go back up the ladder until you have reached 1 min. on, 1 min. off again.

I lost count on the DUs after 50-ish, but this was a very frustrating WOD for me. I’m horrible at DUs.

Food:

B – 3 oz deli ham, apple, sunbutter

L – 4 oz deli ham, small sweet potato, sunbutter

S – 2oz deli ham, sunbutter

D – 4 or 5 oz grass fed beef, apple

11/30/2009

AMRAP in 10 minutes of:
3 Power Cleans, 185/115 lbs
3 rounds of “Cindy’s Got Gas”
5 C2B pull ups, 10 clapping push ups, 15 jumping air squats

10 pushups and 15 jumping squats short of 2 rounds. Scaled to 5 kipping pullups (no band) and 10 regular pushups. 85lbs for power cleans.

11/28/2009

At Derby City Crossfit in Louisville, KY

2,000 meter row race between 2 teams of 2. We lost by 10 or 15 meters, but I can’t remember the time.

In teams of 3:

100 push press

200 lunges

100 kettlebell swings

We broke this up into sets of 10 for the PP and KB and 20 for lunges. Only 1 team member can be working at a time and all 100 PPs have to be completed before we could move onto the lunges and so on. While one team member is working, the other 2 had to be in a plank hold. This was by far the hardest part of the workout. I did push presses at 65lbs and 1 pood for kettlebell swings.

11/27/2009

I was in Louisville, KY with Zack over Thanksgiving visiting my parents and went to Derby City Crossfit. Really nice facility with a lot of space and no drop-in fee if you’re a member of another affiliate.

5 rounds:

1 minute of box jumps

1 minute of situps

1 minute of holding a 45 plate overhead

Also worked on pullups and strength:

5×5 of 120lb deadlifts

5×5 95lb back squats

11/25/2009

“JT”
For time:
21-15-9
Handstand Pushups
Ring Dips
Pushups

I did a lot of rep scaling on this to avoid scaling the pushups, ring dips and HSPUs. Every minute/on the minute for 15 minutes completed 2 HSPUS, 2 ring dips (no band) and 5 pushups. Somewhere around round 10 or 11 I finally had to add 1 red band and reduce pushups to 3 to avoid scaling to knees.

11/24/2009

With a PVC pipe complete the following for time:
25 Back Squat
25 Front Squat
25 OHS
Run 400 M
25 Shoulder Press
25 Push Press
25 Push Jerk
Run 400 M
50 Hang Clean
Run 400 M
50 Squat Snatch
Run 400 M

20:08

11/23/2009

21-15-9 reps for time of:
DB Squat Clean, 55/35 lbs
Ring Dips

6:30 with 35lbs and 2 red bands. Its definitely time to switch to only 1 red or no band at all hopefully. I only broke the ring dips once and felt like I was bouncing the whole time.

Finisher was 50 knees to elbows.

11/22/2009

Rest Day

Food:

B – 3 eggs, 3 pieces of bacon

L -

D – 3 oz lamb burger (plain, no bun) spinach and arugula, sunbutter

11/21/2009

Food:

Bad

 

11/20/2009

For Time:
21 Power Clean and Jerk, 135/95 lbs
Run 1 Lap
15 Power Clean and Jerk, 135/95 lbs
Run 2 Laps
9 Power Clean and Jerk, 135/95 lbs
Run 3 Laps

16:12 with 75#. I should have done more weight. 75 was hard, but not too much of a struggle.

Food:

B – 3 eggs, apple, sunbutter

L- 3oz lamb burger (plain, no bun), apple, sunbutter

D – pork tenderloin wrapped in bacon, butternut squash, kale