March 2012
1 post
5 tags
WOD Helen
WOD Helen 3 Rounds for time of: 400m Run 21 Kettlebell Swings (24/16) 12 Pull Ups 8:31 Previously it was 9:20, a major improvement. I didn’t feel my run was all that fast, but I did do everything unbroken.
Mar 20th
February 2012
1 post
4 tags
A possible workout for the weekend
30 HSPU 50 Pistols 100 Burpees 200 Situps 23:45
Feb 16th
January 2012
1 post
5 tags
Lazy Sunday - 8 Jan
It’s a lazy sunday. 30 HSPU 30 Man-makers
Jan 8th
2 notes
November 2011
9 posts
3 tags
WOD
A: Power Snatch: Build to a 2RM -70kg B: Push Press: Build to a 3RM - 80kg C: Push Press: AMRAP @ 75% of 3RM - 18 reps D: For time: 50 Burpees Box Jumps 4:20
Nov 22nd
4 tags
WOD
AMRAP in 20 Min: 5 Pull Ups 10 Body Blasters 20 Jumping Lunges (20 total steps) What the heck is a body blaster? haah good WOD 9 arounds and 6 Body Blasters
Nov 21st
4 tags
WOD Helen
3 Rounds for time of: 400m Run 21 Kettlebell Swings (24/16) 12 Pull Ups 9:20
Nov 17th
14 notes
3 tags
WOD
A: Front Squat: Test for Max B: 2 Sets: Front Squat Max -15kg x 1 Front Squat Max -10kg x 1 Front Squat Max -5kg x 1 C: 70 Turkish Get Ups (16/12) 96kg front squat max
Nov 16th
3 tags
WOD 7 NOV
A: Deadlift - Establish a 3RM *20 min time cap B: 3 Rounds for time of: 20 Double Unders 15 Wall Ball Push Press (20/10, 16/8)
Nov 8th
2 tags
WOD 3 NOV
3 Sets A1: Max Ring Push Ups; 30 sec A2: Max Clapping Push Ups; 30 sec A3: Max Push Ups; 2 minutes *Record max push up sets. No rest between Part A&B 3 Sets B1: Max L-Sit; 30 Sec B2: 10 Glute Ham Raises; 2 min C: Bottom to Bottom Tabata Squats
Nov 8th
1 tag
WOD 4NOV
2 Rounds for time: 12 Deadlifts (62/44) 24 Sit Ups 8 Hang Power Cleans (62/44) 20 Sit Ups 6 Front Squats (62/44) 16 Sit Ups 4 Squat Clean & Jerks (62/44) 12 Sit Ups Followed Immediately by: 100 Double Unders
Nov 4th
3 tags
WOD 1NOV
A: Front Squat 2-2-2-2-2 *build weight each set B: 10-9-8-7-6-5-4-3-2-1 Kettlebell Swings (go heavy) Box Jumps (24/20) 5:22
Nov 2nd
All the WOD I've done the past couple of weeks
6 Rounds: 300m Row Sprint 20 Kettlebell Swings (24/16) 15 Pull Ups 10 Box Jumps rest 1 minute between rounds A: 4 Rounds: 5 Kettlebell Snatches - Right 5 Kettlebell Snatches - Left 20 Jump Rope Crosses 20 Ball Slams 4 Rounds: 20 Sit Ups 7 Squat Snatches (50/30) 4 Rounds for time of: 10 Deadlifts (80/50) 15 Toes to Bar 30 Double Unders 6 Sets: A1: 5 Touch and Go...
Nov 1st
October 2011
9 posts
2 tags
WOD 31OCT Halloween Monday
5 Rounds: 400m Run 50 Squats 16:57
Oct 31st
2 notes
4 tags
WOD 18OCT
3 rep max Power snatch 64kg 3 rounds 800m 62kg backsquat
Oct 19th
12 notes
9 tags
WOD 17OCT2011
1RM Front squat - 96kg (100kg f) 5 rounds: B1: 7 Tire Flips; 20 Sec B2: 10 Burpees; 20 sec B3: 100m Sand Bag Run; 2 min
Oct 18th
14 notes
6 tags
Personal WOD 15OCT 2011
Warmup with 1 mile 5 rounds of: 10 Wall climbs 40 crunches 20 jumping lunges 18mins Wall climbs get slow no matter what. They take an incredible amount of energy and pressure to wind up to do them.
Oct 15th
9 notes
4 tags
WOD 12OCT 2011
4 Rounds: 5 Deadlifts (110/80) 20 Unbroken Doubel Unders* 10 Push Ups 4:15 had to do 4 singles.
Oct 12th
7 notes
7 tags
WOD 11OCT 2011
AMRAP in 20 Min: 400m run 21 Kettlebell Swings (24/16) 12 Pull Ups 5 rounds + 400m + 4 KB swings
Oct 11th
7 notes
5 tags
WOD 10OCT 2011
5 rounds: 5 Snatches (62kg) 7 Burpees 200m Run 10:51
Oct 10th
8 notes
6 tags
WOD 5OCT 2011
“Cindy” AMRAP 20min 5 Pull Ups 10 Push Ups 15 Squats 22+3squats
Oct 6th
6 notes
7 tags
WOD 30SEPT 2011
6 rounds of: 10 Supine Ring Rows; 20 Sec 10 Hip Extensions; 20 Sec 10 Wall Ball; 20 sec And max L sit 46 second
Oct 1st
11 notes
September 2011
12 posts
7 tags
WOD 29SEPT 2011
5 Rounds for time of: 10 Pull Ups 10 Overhead Squats (50/35) 30 Double Unders Completed 10:30 but with 90 singles. Overhead squats are easy though, and the pull ups were a bit a of a joke.
Sep 29th
8 notes
3 tags
WOD 21SEPT2011
15-12-9 Deadlift 110kg Box jumps Harder than expected 4:53 I think i’m beginning to understand where my limit is, in terms of strength, stamina and fast twitch muscles. I’m not as strong, but the 110kg deadlifts were easy for the frist 15 reps. The first 15 box jumps were a struggle, but were done unbroken for the first 15. Everything after 15, was a blur, and ended up being...
Sep 23rd
3 notes
4 tags
WOD 16SEPT 2011
21-15-9 Power Cleans Pull ups 6:59
Sep 17th
3 tags
WOD 12 SEPT 2011
for time: 1k Row AMRAP of Double Undres 3:44 for the row and 61 double unders, that I broke up onesys and two’sies.
Sep 13th
58 notes
3 tags
WOD playing soldier SEPT 11
for time 15 thrusters 15 burpees Introducing Crossfit to soldiers for the first time. We walked through the movements, and we gave them this workout. It’s always a little awkward when your’e doing a thruster for the firs time- definitely we all can improve on our technique and how we move for efficiency. My time racing the commander - 7:32.
Sep 12th
7 notes
4 tags
Sep 8th
1 note
7 tags
WOD 7SEPT2011
6 sets: A1: 10 GHD Sit Ups; 30 sec A2: 10 Strict Pull Ups; 30 sec A3: 15 Box Jumps; 30 sec A4: 15 Burpees; 30 Sec 22:30 WAS THE TIME.
Sep 8th
3 notes
6 tags
WOD 6SEPT 2011
4 rounds: 8 Dead-lifts at 100kg 400m run 10 toes to ring completed in 11:30
Sep 7th
5 tags
WOD 5 SEPT 2011
Team WOD 1 mile run (finish as a group) 200 pull ups 200 Box jumps 400 KB swings (16kg woman, 24kg ME!) 1 mile relay (4x400) This was suppose to be done in teams of 4. I was with 2 ladies (twins), and completed this in 38 mins. We divided up the reps.
Sep 5th
3 tags
Personal WOD
50 Handstand Push ups - split 7:32 100 Pistols - split 6:44 150 Sit ups - split 7:04 Total time 21:21. My goal next time is to go sub 20 mins. I can do it, I just need to improve my HSPU, get a better rythm going on the pistols, and of course situps. I had to stop in the middle of situps cause my abs were cramping. BTW, I did this all in my living room. =)
Sep 4th
7 notes
6 tags
WOD 2SEPT2011
A: Clean and Jerk: MAX 82kg B: 5 Sets: 4 Clean Halting Deadlifts @ 80% of Above Max; rest 1 min C: 4 Sets of the Complex: 30 American Kettlebell Swings Right Hand: 5 Cleans 5 Jerks Left Hand: 5 Cleans 5 Jerks 30 Russian Kettlebell Swings (rest 2 min)
Sep 3rd
7 tags
WOD 31 AUG 2011
A: Deadlift: 3-3-3-3-3 B: 3 Rounds for Time: 5 Kettlebell Snatches - Right 5 Kettlebell Snatches - Left 20 Russian Kettlebell Swings 20 Burpees 40 Double Unders Completed in around 10 mins. I did single unders. It got a little taxing in the 3rd round. Deadlift 140kg 3 times. Not bad.
Sep 1st
6 notes
August 2011
18 posts
5 tags
WOD 29 AUG 2011
For time: 30 Back Squats @ Bodyweight (80kg) 250 Double Unders 14:57 Should have went heavier on the the squat. But, oh well… Had to do 1000 singles in place of the double unders.
Aug 30th
2 notes
7 tags
WOD 26 AUG 2011
AMRAP in 30 min: 400m Run Right Hand: 5 KB Snatch + 5 KB Push Press (m 24kg, w 16kg) Left Hand: 5 KB Snatch + 5 KB Push Press 10 Burpees This was a good tough workout. Completed 9 rounds + 100m
Aug 27th
1 note
5 tags
WOD 24 AUG 2011
5 Sets: A1: Back Squat x 5 100kg); 30 sec A2: Max Unbroken Pull Ups*; 3 min Did this for quality and completion. I ended up dong 76 pulls, I alternated sets of kipping, and reverse ‘chin ups’. The squats were a perfect weight, since my max is only 114kg, but I think I can do more. B: 6 Sets: 12 GHD Sit Ups
Aug 25th
3 notes
6 tags
WOD 25 AUG 2011
A1: 300m Row Sprint, 30 sec A2: 3 rounds of the complex: (m 24kg, w 16kg) Right Hand: 3 KB Turkish Get Ups + 5 KB Windmills Left Hand: 3 KB Turkish Get Ups + 5 KB Windmills; 30 sec A3: 5 Glute/Ham Raises; 3 min Completed the above. I’m so sore from this the next day. New movement for today - Windmills!
Aug 25th
22 notes
7 tags
WOD 22 AUG 2011
6 Rounds of: 30 Double Unders 10 Hang Squat Snatches (40kg) 10 Ring Push Ups 18:44 - no RX’d =( substituted the double unders for 90 singles.
Aug 23rd
3 notes
6 tags
WOD 19 AUG 2011
5 Rounds for time: 10 Ring Dips 15 Toes to Bar 200m Run This was a pretty easy workout, I didn’t feel like I was pushing myself, and I took my time, making sure the gymnastics movements were done well. 10:19
Aug 20th
3 notes
12 tags
WOD 18 AUG 2011
“CrossFit Pasadena Baseline” For time: 500m Row 40 Squats 30 Kettlebell Swings (24kg) 20 Push Ups 10 Pull Ups Completed in 4:25. It’s all how you pace yourself on the row, and everything else will go unbroken. I then choose to do 2 min max on handstand pushups, then 2 mins of GHD situps
Aug 19th
50 notes
2 tags
WOD 16 AUG 2011
Row for time: 2K - 7:50 1K - 3:42 500m - 1:45
Aug 17th
10 tags
WOD 17AUG 2011
“Chelsea” 5 pull ups 10 push ups 15 squats on the minute for 30 mins. I got up to 18 rounds. Not bad. I think it’s an improvement.
Aug 17th
2 notes
4 tags
WOD 15AUG2011
A: Power Snatch - Test for Max = 64kg B: Power Snatch: 60%/3, 70%/3, (80%/2)3 (rest no more than 2 min between sets) C: For time: 25 Double Unders 25 Sit Ups 50 Double Unders 50 Sit Ups 50 Double Unders 50 Sit Ups 25 Double Unders 25 Sit Ups
Aug 16th
1 note
7 tags
Persona WOD 13 AUG 2011
Did some power cleans earlier in the day. Trying to work up to my max, but finding it much more diffcult to shuffle the feet fast enough while wearing combat boots. Came to my hotel, and did 100 burpees for time - 5:12. I know someone out there has a better time for this.
Aug 14th
10 tags
WOD
3 Sets: A1: 10 Slow Hip & Back Extension, 20 sec A2: 20 KB Clean and Jerks (m 24kg, w 16kg), 20 sec A3: 40 Double Unders, 2 min B: 6 Sets: 10 GHD Sit Ups Did this for completion, focus on form and unbrokeness- if you can call it that.
Aug 11th
3 tags
WOD
7 Sets: A1: 10 Strict Pull Ups, 20 sec A2: 5 Deadlifts (80kg), 20 sec A3: 30m Shuttle Run; 2 min Did this for completion, no worth mentioning the time. It was a good workout all around, took it easy. Note the 80kg deadlift, could have gone more, but I wanted to really focus on form.
Aug 10th
2 notes
4 tags
Personal WOD 8 Aug 2011
Today at my Crossfit affliate the wod was 5 rounds of 400m and 15 wall balls. Well, today I got out of work a little early, so I got home and decided to do my own variation. I know I needed to work on the single modality of running. So I did 400m interval. 6 of them, with 1 min rest for the frist 4, and then 2 mins rest and then 1:30 for the last two intervals. Timewise it ranged from 1:20 -...
Aug 9th
3 notes
6 tags
Personal WOD 6 Aug 2011
10 rounds: 15 Elevated push ups 20 Sit ups 15 curls - yes that’s curls 19:11 mins. After yesterday’s ring dips I was a little sort and feeling weak. So I decided I need to get stronger in my push up strength. I’m also considering purchasing some rings, but I don’t know where I’d put them up in my home. Needless to say, curls, became something to simulate the...
Aug 6th
2 notes
5 tags
WOD 5 AUG 2011
6 Rounds: 5 Muscle Ups 20 Squats Got through the 1st round, then had to switch to the 3 pull ups and ring dips for every muscle-up. I just could not get over that 2nd set of muscle ups. I think I’m going to purchase some rings and start practicing ring dips.
Aug 5th
4 notes
7 tags
WOD 2 Aug 2011
5 rounds: 1 min Row (Cals) 1 min Burpees 1 min Wall Ball (20lbs) 1 min Box Step Ups 32” 1 min res 327 total reps.
Aug 2nd
7 notes