080417

080417
wu: cfwu(12)x3

WOD
"Nancy"
5 rounds:

400m run
55# overhead squat x15

21:16

My goal is to be able to do all workouts Rxed at woman's weight (and not have ridiculously bad times) the overhead squats felt less foreign today, and i was able to do the last set unbroken! the woman's rx for this workout is 65#.

080411-080415

080415
wu: 10 min run, cfwu(12)x3

WOD
"Diane"
21-15-9

135# deadlift
handstand push ups

20:56

First time doing this workout with full handstand push ups.
my next goal is to use 155# for deadlifts.


080414
wu: cfwu(12)x3

WOD
"Quarter gone bad"
5 rounds for total reps of:

95# thruster, 15 sec
45 sec rest
15# weighted pull ups, 15 sec
45 sec rest
burpees, 15 sec

3/4/5
3/4/6
5/4/6
4/3/6
4/3/6

total-66 reps

080413
wu: cfwu(12)x3

WOD
Press
80#x3x5

080411
wu: 1 mile run, cfwu(12)x3

WOD
3 rounds:
1 arm 25# db snatch x10(alternating)
25# db cleans
50 sit-ups

19:03

080409-080410

080410
wu: cfwu(12)x3

WOD
Deadlift
180#x3
180#x3

Weighted Pull ups
15#x5
15#x5
15#x5


080409
wu: 5 min run, cfwu(12)x2

WOD
"Kelly"
5 rounds:
400m run
30 24" box jump
30 20# db thrusters

it took way too long, but i couldn't have gone any faster....
37:49

080406-080407

080407
wu: 10 min run, cfwu(12)x2

WOD
weighted dips
27.5#x5
27.5#x5
27.5#x5

65# clean ladder
1 clean 1st min, 2 cleans 2nd min, and so on....

8 rounds, 7 cleans

cool down with cfwu(12)x1


080406
wu: 10 min run
cfwu(12)x1

WOD
"Pull up ladder"
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

13 rounds, 9 pull ups

cool down with cfwu(12)x2

080403-080405

080405
wu: 1 mile run, cfwu(12)x1

WOD
"Crossfit Total"

Squat- 170#
Press- 90#
Deadlift- 200#

score: 460

woo-hoo! that was kind of fun!


080403
wu: cfwu(12)x3

WOD
"Fran"
21-15-9 reps of
65# thrusters
pull ups

10:03

i will try very hard to do it under 10 min next time!

080402

080402
wu: 800m row
sq, pull, dip-12x3

WOD
5 rounds:
30 GHD sit-ups
25 GHD back extensions

19:23

080401

080401
wu: cfwu(12)x2

WOD
Front Squat
125#x3
125#x3
125#x3
125#x3
125#x3

Bench Press
105#x4
105#x4
105#x4
105#x4

Weighted pull ups
strictx3
12#x1
15#x1
20#x1
25#x1
30#x1
35#x1
40#x1 (PR!)

well, almost all the weighted pull ups were PR, since I've never attempted a single rep max. I didn't think I could pull so much, so am happy!
Bench press felt great too. No comment on the squat..........