run"Griff"

Run 800m
Run 400m backwards
Run 800m
Run 400m backwards

15:41

"Danny"

AMRAP in 20 minutes of:

Box Jumps, 30 reps
95# Push Press, 20 reps
Pull ups, 30 reps

2 full + 3 box jumps

15 Squat Cleans, 105#
9 Pull-ups
6 Dips
12 Squat Cleans
9 Pull-ups
12 Dips
9 Squat Cleans
9 Pull-ups
18 Dips
6 Squat Cleans
9 Pull-ups
24 Dips
3 Squat Cleans
9 Pull-ups
30 Dips

20:59

“Cindy”
AMRAP in 20 minutes:
5 Pull-ups
10 Push-ups
15 Squats

15

400m run
21 OHS, 95 lbs
21 box jumps
400m run
15 OHS
15 box jumps
400m run
9 OHS
9 box jumps

12:17

"Michael"

3x:

Run 800m
50 Back Extensions
50 Situps

26:01

"JT"

21-15-9 reps of:
HSPU
Dips (2x Rx'd)
Pushups

11:36

"Annie"

50-40-30-20-10 reps of:

Tuck Jumps
Situps

12:31

"Diane"

21-15-9 reps of:

185# Deadlifts
HSPU

5:42

"Fran"

21-15-9 reps:

95# Thrusters
Pull ups

12:16

Chest: Week Three

Chest: Week Three

Bench Press
8: 165#
10: 135#
15: 115#

Incline Press
5: 135#
5: 135#
5: 135#
5: 135#

Rack Press
4: 185#
4: 165#
6: 165#
6: 165#

Plyo Pushup
1: 17 reps
2: 17 reps
3: 20 reps
4: 16 reps

Friday April 17th

35 Box Jumps
35 Pull ups
35 DB Swings, 35#
35 Walking Lunges
35 Sit ups
35 Push Press, 45#
35 Back Extensions
35 Wall Ball Shots, 12#
35 Burpees
35 Rope Jumps

20:08

Bench Press 3-3-3-3-3-3
1 leg squat – 3 each leg between Bench press sets
- rest -
6 rounds for time of:
50 single unders
25 squats

11:11

1: 165
2: 165
3: 175
4: 175
5: 185
6: 185

15,12,9,6,3 reps of:

185# Deadlift
HSPU
Box Jumps

9:50

"DT"

5x:

155# Deadlift, 12 reps
85# Hang Cleans, 9 reps
85# Shoulder Press, 6 reps

12:38

3x timed:

50 SDHP, 45#
21 Burpees
400m eliptical, 10/10

24:19

I felt like shit during this workout. Not sure if it was the combo platter of SDHP with burpees or not, but I was breathing very heavy. Very disappointed with my time but it was about as fast as I could go with the way my heart was beating.

Chest: Week Two

Wide Grip Reverse Bench Press
6: 145#
8: 115#
10: 95#
12: 95#

Smith Machine Incline Press
10: 140#
12: 130#
15: 130#

Incline Pullover
10: 45#
15: 45#
20: 45#

Decline Pushup
1: 26 reps
2: 23 reps

Plyo Pushup
1: 18 reps
2: 14 reps

Friday April 10th

Crossfit Total:
Back Squat - 315
Shoulder Press - 145
Deadlift - 245

Total: 705 lbs

AMRAP in 15 minutes:
2 MU (3:1 Pull ups/Dips)
4 HSPU
8 DB Swings, 45#

7 rounds + 2 MU

Front squat 5-5-5-5-5
- rest -
5 rounds for time of:
60 singles
10 box jumps
8 burpees

165-165-185-205-205(4)

13:27

Helen

3x:
Run 400m
40# DB Swings, 21 reps
12 Pull ups

15:00

100 feet Walking Lunges
21 Pull ups/21 Sit ups
100 feet Walking Lunges
18 Pull ups/18 Sit ups
100 feet Walking Lunges
15 Pull ups/15 Sit ups
100 feet Walking Lunges
12 Pull ups/12 Sit ups
100 feet Walking Lunges
9 Pull ups/9 Sit ups
100 feet Walking Lunges
6 Pull ups/6 Sit ups

22:49

(Thurs. Feb 26th - 21:33)

Chest: Week One

I felt that chest development was lacking with the Crossfit WOD. I want to see how this goes for about one month. I will do traditional chest workout with weights each Sunday.

Pec Deck Flye
10: 70#
12: 70#
15: 70#

Wide Grip Incline Dumbell Press
6: 45
10: 40
12: 20
15: 35

Decline Bench Press
8: 145
12: 115
15: 95

Machine Chest Press
8: 90
10:80
12: 80

20 HSPU
25 Pull ups
30 DB Swings, 35#
35 Sit ups
40 Burpees

13:38

Some pain when I first hopped up for pull ups. It is in my trap on the right side. Hope that is not a nagging pain. Hope to feel better by Monday.

Benchmark WODS

Friday Feb 20th: Daniel

50 Pull ups
400m run
95# Thrusters, 21 reps
800m run
95# Thrusters, 21 reps
400m run
50 Pull ups

34:28

Monday Feb 23rd: Jason
100 squats
5 Pull ups/5 dips
75 Squats
10 Pull ups/10 dips
50 Squats
15 Pull ups/15 dips
25 Squats
20 Pull ups/20 dips

28:27

Tuesday March 3rd: Helen

3x for time: 14:02

Run 400m
45# DB Swings, 21 reps
12 Pull ups

Thursday March 5th: GI Jane

75 Burpee-Pull ups

13:29

Tuesday March 10th: Half Murphy

1/2 mile run
50 Pull ups
100 Push ups
150 Squats
1/2 mile run

22:54

Thursday March 26th: Painstorm XIX

AMRAP in 40 minutes: 65# barbell

5 Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Push Presses
5 Back Squats

21 Rounds

Monday March 30th: Fight Gone Bad

Do each station for 1 minute. Move immediately into next station. Rest 1 min between rounds. Record total reps.

Wall Ball, 12# - 42-42-33
SDHP, 75# - 21-16-15
Box Jumps - 19-17-20
Push Press, 75# - 15-18-18
Burpees - 10-10-6

1: 107
2: 103
3: 92
Total: 302

5x timed:

45# OWLs, 18 steps
21 burpees

22:19

Back Squats 5x5

1: 225
2: 245
3: 275
4: 285
5: 295

Welcome!

I used to keep a written log of my workouts until I lost the notebook at the gym. So I figured I would try my hand at a digital blog. Not much content here, just my WOD's and perhaps a comment or two.