January 2012
6 posts
6 tags
1/9/12 - WOD
>Burpee Challenge Day 5: 19 burpee in 35 seconds (slower and focused on my form at the top)
>Strength: 5-5-5-5-5-5 (30sec handstand hold superset)
»115#. Only got 3 and 4 reps in my middle two. Difficult
>WOD:
»12 min Clock (score is total rounds + reps)
»>1000m row (no rep count)
»>15 hand release pushup (feet on 45# plate)
»>15 KB...
1 tag
1/7/12 - WOD
Outdoors WOD with Owen: (Rare event in January):
>10 min AMRAP:
»50 KB Swing(53#)
»Then Rounds of:
»>5 chest to bar pullup (on playground ‘fat’bar)
»>10 hand release pushups(feet on 45# plate)
»>15 front squat (115#)
>Score:174. This was a weak score for me. No excuses (cold, tired, long transitions). I would like to tackle...
4 tags
1/6/12 - WOD
Burpee Challenge Day #4: 18 burpees in 28 sec
Strength: 1RM Floor Press
> 205# PR. failed at 210#. This needs work!
WOD:
>43 calorie row
>6rounds:
»1 deadlift @ 315#
»6 chest-to-bar pullup
»12 knee to elbow
>43 burpee
>Time: 10:13
4 tags
1/5/12 - WOD
Burpee Challenge Day 3: 17 burpees in 26 sec
Strength: 12mins to establish 1RM back Squat
> New PR at 285#
WOD:
> 3 rounds for time:
»20 wallball (20#)
»30 KB Swing (53#)
»40 situp
> 8:40 as RX. Good fun cardio WOD.
4 tags
1/4/12 - WOD
Burpee Challenge day 1 (yesterday): 15 burpees in 24sec.
Burpee Challenge day 2: 16 burpees in 27sec.
Strength:
> 3-3-3-3-3-3-3 Clean @ 70%max
» 165# all touch and go reps
WOD:
>4 Rounds:
» 12 Chest to bar pullup
»10 Toes to bar
» 8 burpee broad jump (6’)
> Time: 8:47 as RX
2 tags
1/3/12 - Back At It
No excuses for the missed blog time. Have not missed a WOD, just missed blogging the results. Back at it!
Strength:
> 12 min to establish 1RM strict press: 140# (PR)
WOD:
> 4mins max reps hand-release pushups: 86 (weak, needs work)
October 2011
3 posts
4 tags
10/4/11 - WOD
Strength: Deadlift
5 reps @ 190#
5 reps @ 240#
5 reps @ 275#
5 reps @ 315#
6 reps @ 330#
WOD - 21 - 15- 9
44# KB thrusters each hand
toes to bar
box jump (24”)
Time: 7:30. Lost to Kiko by 6secs! Couldnt make it unbroken on the first set of thruster….thats what took me down. Fun ’Fran’-ish WOD.
6 tags
10/3/11 - WOD
Strength: Clean
5 reps @ 125#
5 reps @ 145#
5 reps @ 165#
5 reps @ 185#
WOD:
500m row
20 ring dip
20 clapping pushup
20 L/R arm kb swing (44#)
500m run
Time: 7:20. This was an easy day. felt good.
2 tags
10/1/11 - LifeAsRx Games
LifeAsRx Games in Chicago. Competed on CrossFit Carbons Team B. All 3 carbon teams did very well. Our team finished 9th out of appox 40 teams.
WOD (that i did)
10 Min AMRAP (1M/1F round-robin relay style)
14 Box Jump (30”/24”) **Games standards
10 KB Snatch (53#/35#)
Rounds: 10 rounds + 17reps. We took first out of the Carbon teams and 3rd overall on that WOD!
September 2011
15 posts
2 tags
9/29/11 - WOD
Strength: Split Jerk
5 reps @ 115#
5 reps @ 135#
3 reps @ 155#
1 rep @ 175#
1 rep @ 195# PR
WOD
10 rounds
100m sprint
Times(in secs.) - 12,12,13,14,15,13,14,16,16,17. Love this WOD. Sucks to see people go down with Hammy injuries though…happens every time.
2 tags
9/28/11 - WOD
No Strength. Rolling and mobility to prepare for Saturday.
WOD
5 rounds- 2min. each round. 20 sec rest between rounds
15 pullup
MAX double under with remaining time
Score: 123,104,101,82,80 = 490.
Not happy. Wanted 500 bad! 10 reps shy. the 20sec rest really taxed my cardio.
2 tags
9/27/11 - 'Filthy Fifty'
Strength: Front Squat
3 reps @ 130#
3 reps @ 150#
3 reps @ 175#
1 rep @ 185#
1 rep @ 195#
4 reps @ 205#
WOD: “Filthy Fifty”
50 box jump
50 jumping pullup
50 kb swing
50 walking lunge
50 knee to elbow
50 push press
50 GHD back extensions
50 wall ball
50 burpee
50 double under
Time: 21:26. PR. Felt great. Tried to stick to sets of 25. K2E, burpee, and GHD were...
4 tags
9/26/11 - WOD
Strength: Floor Press
5 reps @ 95#
5 reps @ 115#
5 reps @ 135#
7 reps @ 155#
WOD: 3 Rounds for time. 5:00min per round, resting the extra time
500m run
35 kb swing (53#)
15 broad jump (6’)
Time: 14:30. Felt great. This was an odd WOD with the built in rest. Allowed for a sprint to the finish on the third round. Goal was sub 15. Also ran a 1:39 first 500m which i was pleased...
9/24/11 - WOD
Team saturday. Complete in teams of 3. Weights cannot hit ground or burpee penalty.
4rounds:
200m walking lunge with 45# plate
200m walking carry with 115# barbell overhead
200m backward run
Time: 36:00. This WOD was horrible. Difficult mentally and physically but lots of fun.
5 tags
9/22/11 - WOD
Strength: Push Press
3 reps @ 105#
3 reps @ 120#
3 reps @ 140#
1 rep @ 150#
1 rep @ 160#
3 reps @ 165#
WOD:
5min AMRAP
100m sprint
10 wall ball (20#)
2min Rest
5min AMRAP
10 box jump (30”)
10 slam ball (30#)
Scores: 7 + run & 5 + 6, felt strong today across the board.
6 tags
9/21/11 - 'Angie'
Strength: Clean
5 reps @ 115#
5 reps @ 135#
5 reps @ 165#
7 reps @ 185#
WOD: ‘Angie’
100 pullup
100 pushup (hand-release)
100 situp
100 squat
Time - 18:23. Poor strategy. Felt strong, just had a poor approach of small sets of 10/5 and high rest. Feel like i should have knocked off a higher number at the start then move to sets. Room to improve. 7 cleans @ 185# felt good.
11 tags
9/20/11 - WOD
WOD 1:
Strength: Overhead Squat
5 @ 65#
5 @ 95#
5 @ 105#
10 @ 120#
For Time
20 hand release pushups
20 lateral bar hops
200m run
15 handstand pushups
15 deadlift (135#)
400m run
10 push press (135#)
10 front squat (135#)
800m run
Time - 10:51. Felt good to be back. happy with 10reps at 120#
WOD 2:
Strength 1RM Overhead Squat = 155# P.R. (falied twice at bottom of 270#)
For...
1 tag
Bimini Fishing Trip
Dres Bachelor Party. Wednesday to Monday. 11 guys. 2 loaded fishing boats. 800+ beers. 3 days. Miami to Bimini. WOW! Glad i survived…memories for a lifetime!
6 tags
9/13/11 - WOD
Strength:
Back Squat
5 reps @ 135#
3 reps @ 185#
2 reps @ 225#
1 rep @ 245#
1 rep @ 160# P.R.
WOD
5Min AMRAP
50 pullup
40 situp
30 ball slam (30#)
20 wall ball (20#)
10 burpee
2min Rest
5min AMRAP
10 burpee
20 wall ball (20#)
30 ballslam (30#)
40 situp
50 pullup
Score: 1 round + 5 pullup first AMRAP. through 11 pullup second AMRAP. Felt great today. Pushed hard. Off until...
5 tags
9/12/11 - WOD
Strength:
Floor Press 1RM
10 reps @ 95#
5 reps @ 125#
3 reps @ 135#
1 rep @ 165#
1 rep @ 185#
1 rep @ 195#
1 rep FAILED @ 200#
WOD
3 Rounds for Time:
15 body row
15 box jump (24”)
400m run
15 OH Squat (95#)
Time: 12:38. Felt good today. Not the fastest i could do it , but all things considered after the long weekend….ill take it.Love getting back into my home box...
2 tags
Wedding Weekend 9/8 - 9/11/11
Visiting Ohio for cousin Jordans wedding. Drop in WOD Thursday morning at CrossFit Spirit in Medina, OH.
Warmup:
1/2 tabatta burpees
Score = 34
WOD:
200m run
25 squat
15 kb swing (53#)
400m run
25 squat
15 kb swing (53#)
800m run
25 squat
15 kb swing (53#)
400m run
25 squat
15 kb swing (53#)
200m run
25 squat
15 kb swing (53#)
Time: 15:28. Crushed it....
4 tags
9/6/11 - 'Diane'
Strength:
Snatch
5 reps @ 65#
5 reps @ 85#
3 reps @ 95#
1 rep @ 115#
1 rep @ 125#
1 rep @ 135# P.R.
WOD:
‘Diane’
21 - 15 - 9
deadlift (225#)
handstand pushups
Time: 10:57. PR. This was a huge goal! RXd Diane in under 12min has been a goal of mine since the beginning of this year. Done. Felt strong the whole way too. Took good rest and worked smart. Also a 10# PR...
4 tags
9/2/11 - WOD
Strength:
Floor Press
5 reps @ 95#
5 reps @ 115#
5 reps @ 135#
5 reps @ 145#
5 reps @ 155#
WOD:
3 rounds for time
400m run
20 KB Swing (53#)
20 ring row
Time: 12:10. This is a goat WOD for me. Ring row are something that i continue to struggle with. Today was a humbling day at the box for me…always good to have these now and then.
2 tags
9/1/11 - 'Fight Gone Bad'
Strength:
No strength today. Mobility work. It was a nice change of pace.
WOD:
Fight Gone Bad - 3rounds for reps
1min. wallball (20#)
1min. sumo-deadlift high-pull (75#)
1min. box jump (20”)
1min. push press (75#)
1min. row (cal)
1min. rest
Total: 321. Poor performance today. Previous best was 364. Tried a new non-pacing strategy that only worked against me. Next time have...
August 2011
20 posts
3 tags
8/31/11 - WOD
Strength:
Deadlift
5 reps @ 185#
5 reps @ 245#
5 reps @ 285#
7 reps @ 325#
WOD:
10 - 1 and 1 - 10 ladder
Hanging power clean (165#)
burpee
Time: 15:52. Deadlifts felt strong. Was able to string them together without switch grip at 245. This WOD was heavy for me (bodyweight). Goal time was 12min. As Ivy said, I believe I invented the ‘split-clean’ about half way...
6 tags
8/30/11 - WOD
Strength:
Push Press:
5 reps @ 85#
5 reps @ 95#
3 reps @ 115#
3 reps @ 125#
1 rep @ 140#
4 reps @ 155#
WOD:
4min. AMRAP
Rest 2min.
6min. AMRAP
10 handstand pushups
200m run
30 hand-release pushups
40 goblet squats (53#)
50 box jump (24”)
Totals: 86 reps and 101 reps.
Strength felt great. Each time push press comes up i feel more and more comfortable with it. The WOD was...
6 tags
8/29/11 - 'Nancy' & 'Death By Snatch'
Strength:
Clean
5 reps @ 110#
5 reps @ 130#
5 reps @ 150#
7 reps @ 170#
WOD:
‘Nancy’ - 5 rounds for time
400m run
15 Overhead Squats (95#)
Time: 15:39. Not my best performance. Cleans felt strong again. WOD was just as difficult as i had expected. High-rep OHS remain an issue for me. I can get through them, just in small sets. Need to increase my shoulder strength.
...
3 tags
8/26/11 - 'Annie' Plus
Strength:
Deadlift
10 reps @ 135#
5 reps @ 215#
3 reps @ 315#
1 rep @ 365#
1 rep @ 385#
1 rep @ 400# P.R.
WOD
‘Annie’
50 - 40 - 30 - 20 - 10
double under
situp (ab mat)
Rest 2min.
4min. AMRAP
Squat Clean @ 135#
Time: 5:52. PR. and 22 cleans. (stopped 30secs short). Felt strong on Deads today. Form on 400# lift was ‘a C grade’ according...
4 tags
8/25/11 - WOD
Strength:
Overhead Squat 1RM
10 reps @ 65#
5 reps @ 85#
3 reps @ 95#
1 rep @ 115#
1 rep @ 140#
1 rep @ 150# P.R.
WOD
3min. AMRAP
sets of 10 unbroken Box Jump (24”)
1min. Rest
3min. AMRAP
sets of 5 unbroken Ring Dip
1min. Rest
3min. AMRAP
sets of 5 unbroken Pullup
Total rounds: 8,6,13. Felt great on OHS. 15# PR. Ran out of time for strength otherwise i...
4 tags
8/24/11 - WOD
Strength:
Clean new 1RM
5 reps @ 115#
3 reps @ 135#
3 reps @ 185#
1 rep @ 210# NEW PR
1rep @ 220 FAILED
1rep @ 220 FAILED
WOD
For Time:
500m run
150 kb swing (53#)
****Every min. on min. 4burpees
Time: 12:38
Strength felt great today. Wanted 220 but couldnt get under the bar. Will hit it next time. Still 210 is a new 5lb PR. This WOD is on my short list of WODs I never...
2 tags
8/23/11 - Harveys BDay WOD
Strength:
Push Press:
5reps @ 105#
5reps @ 120#
5reps @ 130#
7reps @ 140#
WOD
Harvey/Marco BDay WOD:
4min. AMRAP
8 hand release pushups
21 abmat situps
46 parallell barrier hops
— 1min rest —
5min. AMRAP
8 hand release pushups
21 abmat situps
46 parallell barrier hops
Total Rounds and Reps: 2+63, 2+ 13. This was a demoralizing WOD. Crushed me and i was...
5 tags
8/22/11 - WOD
Strength:
Front Squat
5reps @ 125#
5reps @ 140#
5reps @ 165#
9reps @ 185#
WOD:
2rounds of ‘FGB Practice’
1min KB Swing (70#)
1min box jump (24”)
1min push press (75#)
1min sumo-deadlift high pull (75#)
1min rest
Score: 103, 77. Felt great to get back into the gym. Got crushed by the scale up on the kbswings and box jumps. Cant wait to get myself all the way...
4 tags
8/17/11 - WOD
Strength:
Snatch
1 full snatch, 2 hanging snatch @ 80#
1 full snatch, 2 hanging snatch @ 80#
1 full snatch, 2 hanging snatch @ 80#
1 full snatch, 2 hanging snatch @ 80#
1 full snatch, 2 hanging snatch @ 80#
WOD:
For Time
400m run
10-1 and 1-10 Goblet Squats(53#) and toes to bar
400m run
Time: 9:51. This was more difficult than it sounded. Now going offline until monday. Long...
1 tag
8/16/11- Rest Day
Rest day. Shoulder pain from the Seven WOD still remaining. Back at it tomorrow.
4 tags
8/15/11 - WOD
Strength:
Front Squat
10reps @ 100
5reps @ 135#
3reps @ 185#
1rep @215# PR
1rep @225# PR
1rep @230# PR
WOD
10min AMRAP
5 KB snatch each arm (53#)
10 wallball (30#)
10 hand release pushup
Rounds and reps: 5rounds + 20reps. Super strong feeling on my 30# PR for front squat! WOD was normal.
1 tag
8/14/11 - CrossFit VisOne Opening WOD
Opening Day WOD at CrossFit VisOne (Rockford, IL) which is a WODHOPPER client and Brandon Pastorek’s gym. Brandon is a friend and also finished 21st overall in the 2011 CrossFit Games!
WOD:
For Time:
6 burpee
9 pullup
12 KB Swing (53#)
15 squat
Time: 6:31. fun WOD with lots of new CFers watching and cheering on. Enjoyed this a lot.
5 tags
8/11/11 - WOD
Strength
Snatch
30 snatch @ 80# (focus on form)
Felt strong. Sets of 6 touch-and-go focusing on reset form at the bottom. Beginning to like snatch ;)
WOD
15min AMRAP (With a 15lb vest)
5 pullup
10 hand release pushup
15 squat
200m run
Total: 8 rounds + 13 reps. Felt great to wear a vest and push hard! Now some R&R for ‘The Seven’ tomorrow!
3 tags
8/10/11 - WOD
WOD 1: Visit to CrossFit Huntley. Private WOD for firebreathers….it was nasty.
Strength:
Overhead Squats
2reps @ 95#
2reps @ 105#
2reps @ 115#
2reps @ 125#
2 reps @ 135# (PR)
WOD
25 toes to bar
25 each arm KB snatch (53#)
25 hand release pushup
25 each arm KB swing (53#)
25 ring dip
25 wallball (25#)
25 mountain climbers
25 pullup
Time: 14:14. 3rd place. WOD was super...
3 tags
8/9/11 - Double WOD
Strength: (WOD 1)
Squat Clean
30 Squat Clean @ 145# for time
Time: 8:03. This was a slower pace for me. Focusing on form, and also backed off a bit knowing the real WOD was upcoming…need to break that habit. Felt good throughout all lifts however.
WOD:
5 Rounds: (3min rounds each) **If any round not finished in 3min, 50 burpee penalty.
400m sprint
5 tire flip
Finished all...
5 tags
8/8/11 - 'Holbrook'
Strength:
Push Press
2reps @ 75#
2reps @ 95#
2reps @ 115#
2reps @ 135#
2reps @ 145#
2reps @ 155#
WOD: ‘Holbrook’
10 Rounds for time:
5 thruster (115#)
10 pullup
100m sprint
rest 1min
Time: 21:40. Felt strong on this WOD considering the heavier thrusters. First day back after 3 off days and sketchy paleo eating at best. This WOD crushed everyone, i was the only one...
6 tags
8/4/11 - Beth's B-Day WOD
Strength:
Split Jerk
2 reps @ 95#
2 reps @ 115#
2 reps @ 135#
2 reps @ 155#
2 reps @ 165#
2 reps @ 175#
WOD
For Time
200m run
32 pullup
400m run
32 OH Lunge (45# plate)
800m run
32 hand release pushups
400m run
32 box jump (24”)
200m run
Time: 14:11. Loved this WOD. A true chipper/grinder. Wheelhouse WOD for me.
4 tags
8/3/11 - WOD
Strength:
Deadlift
10reps @ 155#
5 reps @ 185#
2 reps @ 225#
2 reps @ 275#
2 reps @ 315#
2 reps @ 365# (new 2RM)
WOD:
4min AMRAP
5 ring dip
5 push press (95#)
5 burpee
1min. rest
3min AMRAP
5 ring dip
5 push press (95#)
5 burpee
:45sec rest
2min AMRAP
5 ring dip
5 push press (95#)
5 burpee
:30sec rest
1min AMRAP
5 ring dip
5 push press...
5 tags
8/2/11 - Audible WOD
Strength:
Strict Press - Find a new 2rep max
2reps @ 65#
2reps @ 85#
2reps @ 95#
2reps @ 105#
2reps @ 115# (new 2RM)
NEW 1RM at 125# (big Goat killed!)
WOD:
Audible WOD - Work until ‘audible’ called then switch WODs
3 Rounds:
10 Toes to bar
10 deadlift (185#)
10 kb swing (70#)
Audible WOD
Tabatta squat
Tabatta hand release pushups
Time: 8:13. Felt...
1 tag
CrossFit Games
The 2011 Games were incredible. WODHOPPER was beyond successful for the weekend and on top of it all I was able to watch the best athletes on the planet.
Games WOD #1 - (Completed as RXd at Santra Monica Pier on Thursday night):
220m ocean swim (thanks lifeguard for the measurement)
1500m soft sand run (again, thanks lifeguard for measures)
50 c2b pullp
100 hand release pushup
200 squat
...
July 2011
24 posts
3 tags
7/26/11 - WOD For 'Titi Shell'
Received the sad news this morning that we lost a close and amazing family friend, ‘Titi Shell’ to her battle with throat cancer. She was an amazing person. She will be missed. This WOD was for her.
Strength:
Deadlift
5reps @ 190#
5reps @ 225#
5reps @ 260#
7reps @ 290#
WOD
:90sec work / :30sec rest
box jump (24”)
situp
ball slam (30#)
lunges
kb swing (53#)
...
4 tags
7/25/11 - WOD
Strength:
Squat Clean:
5reps @ 110#
5reps @ 120#
5reps @ 140#
12reps @ 160# (time for a new 1RM!)
WOD:
9min AMRAP
10 Overhead Squat (95#)
10 hand release pushup
30 double under
Rounds/Reps: 4 rounds + 4 reps. Need to improve my OHS badly!
1 tag
7/24/11 - Rest Day
Another rest day even though I’ve only had 2days on since my last rest day. I’m really trying to get into the habit of more rest. Tomorrow is a double WOD with CrossFit Endurance makeup todo. Games anticipation is quickly sneaking up on me as well…cant wait to leave on Wednesday and begin setup on Thursday.
2 tags
7/23/11 - Team Saturday 'For Kate'
A fundraiser WOD held at CrossFit Carbon to mirror the one held at our friends CrossFit Rockford. The benefit is for Kate, one of their younger CF Kids who was recent diagnosed with Leukemia. We did double reps and added an extra round for her.
WOD (teams of 2):
3 4 rounds for time:
400m run
24 burpee
24 box jump (24”)
24 pullup
Time: 20:02
Was paired with Val. All reps at...
3 tags
7/22/11 - WOD
Strength:
Split Jerk
5reps @ 95#
5reps @ 110#
5reps @ 125#
5reps @ 140#
WOD
‘Tims BDay WOD (31)’
31 ring pushup
across gym farmers walk (70# each side)
31 hspu
1 rope climb
31 parallelet dips
across gym farmers walk (70# each side)
31 box jump (24”)
1 rope climb
31 burpee
Time: 13:32.
Difficult WOD. Over 6min spent on HSPUs. Need to improve.
1 tag
7/21/11 - Rest Day
Full rest day. No work whatsoever.
