20130926

Lately posting late

From Tuesday....

Four rounds, within 5:00
5 front squats, from floor
5 burpees
AirDyne for calories
109 total

20130921

Going away WOD

Good time at Systematic CrossFit for our going away. Potluck and workout.

5 rds, for time
200m weighted run
12 pull ups
6 clean and jerks
Used a 45lb plate for runs and c&j.
12:28

Feeling Outlaw again

Went bak to the Way. Need to revitalize my training. May not have the stamina to stay at it 100% but we shall see.

Today:
15 minutes to snatch-hit 170lbs
15 minutes to clean & jerk-went up to 185 without jerking, went back to 135 and worked back to 185, 3x fail at 195
Then
5 rds, 1:00 max effort air dyne 1:00 just spinning the flywheel
Rest 2:00, Then
5:00 AMRAP
1 rope climb
10 deficit HSPUs
20 double unders
2+1+4

20130920

FGB revisited

Yesterday evening hit tabata FGB.
:20 work :10 rest for 8 rds of
Wallballs (6)
Box jumps (10)
SDLHP (7)
Push press (8)
Row for calories (4)
(#) was lowest scored rd

20130916

Barbara beat down

Five rds, for time:
20 pull ups
30 push ups
40 sit ups
50 air squats
3:00 rest after each round
3:14
10:00
16:48
2?:??
30:42
Had to fight back some vomit, not proud to say it...

20130914

Clean & run

1 hour to find a heavy clean and jerk
210, got under 215 but couldn't stand it up.

Then ran ~3.3 miles, ~24:00.

20130911

"Hansen"

Five rounds for time of:
2 pood Kettlebell swing, 30 reps
30 Burpees
30 Glute-ham sit-ups

39:24.

HeroDanielHansen-th.jpg

Enlarge image

Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).

"Hansen"

Five rounds for time of:
2 pood Kettlebell swing, 30 reps
30 Burpees
30 Glute-ham sit-ups

39:24.

HeroDanielHansen-th.jpg

Enlarge image

Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).

20130909

Nancy + Hills = suck it

Quick warm up (which should have included a run but did not).

Nancy
400m run
15 OHS @95lbs
13:00

F()ck those hills

20130907

Run in the sun

Today should have been the Frogman Challenge. Kinda wish it had gone as planned, but what can you do?

5 rds, for time:
1rope climb
6 kb swings @53lbs
9 burpees
5:05

Ran home, ~3 miles in ~24:00, easy pace.

20130904

Last night

A day late posting this, but que sera, sera...

Partner WOD
P1 does 500m row while P2 does 10xOHS@115# then ME muscle ups.
Four rounds: 6,7,6,6 in 15:31


At the old HQ, CrossFit MECCA in 2007