Lowman's Training Blog

March 6th, 2012

2012-03-06T13:20:00.000-08:00

"Klepto"
4 rounds for time
27 Box Jumps "24
20 Burpees
11 Squats Clean 145#
Sub Burpees with pass through to save my shoulders one more day...
14:59.
Rip Major David Brodeur...

March 3,4,5 2012

2012-03-05T13:21:00.001-08:00

Rest Days. Recovering from neck injury...

March 2nd, 2012

2012-03-05T13:20:00.001-08:00

Open Wod 12.2
10 min AMRAP
30 Reps snatch @75lbs
30 Reps snatch @135lbs
30 Reps snatch @165lbs
Max Reps snatch @210lbs
60 reps total

March 1st, 2012

2012-03-01T13:24:00.003-08:00

Snatch Drills

Feb 29th, 2012

2012-03-01T13:24:00.001-08:00

Rest Day

Feb 28th, 2012

2012-02-28T12:35:00.000-08:00

3 x 10 dead hang pull ups
7 x 1 Weighted Pull ups (45, 60, 70, 80, 90, 100 F, 100 F, 95)
2 x 10 dead hang pull ups

4 x 50 Double Unders with 30 sec rest.
Hold 31-35 sec pace

3 x 5 Back Squats
185-235-275

Feb 27th, 2012

2012-02-27T10:51:00.004-08:00

3 rounds for time:
300m Row
20 Wall Ball, 20#
10 Pull Ups
6:55 as Rx

Feb 26th, 2012

2012-02-27T10:51:00.002-08:00

Open WOD 12.1
114 Burpees... Very disappointing

February 21st, 2012

2012-02-21T17:19:00.000-08:00

1 max rep clean
1 max rep bench press
1 max rep OHS

Clean: 215 (pr by 30 lbs)
B press: 215 (pr by 20 lbs)
OHS: 195
Total 625. Last time, oct 2011, 555.

February 20th, 2012

2012-02-21T07:50:00.001-08:00

Crossfit Total:
Max 1 rep back squats
Max 1 rep press
Max 1 rep deadlift

BS: 320 (Pr)
P: 150 (Pr)
DL: 410 (Pr)
Total: 880. Last time (Dec 2011) 832. Getting better...

February 19th, 2012

2012-02-21T07:48:00.002-08:00

Rest Day

February 18th, 2012

2012-02-21T07:48:00.000-08:00

Press 3 x 3 135-140-145
PPress 3 x 3 155-185-195
Push jerk 3 x 3 205-210-210

February 17th, 2012

2012-02-17T11:01:00.001-08:00

7 rounds for time:
5 Rope Pull-ups
10 Wall Ball, #20
15 KBS, 53#
20 Double Unders
10:37 as Rx

February 16th, 2012

2012-02-17T11:00:00.001-08:00

WOD #1: 21-15-9
Power Cleans @95
Thrusters @95
5:10. The Rx weight was 115. I choosed to go with 95lbs to keep the pace of the workout faster.

February 15th, 2012

2012-02-15T16:34:00.001-08:00

Eight rounds for time of:
10 Burpees
15 Jumping alternating lunges
20 Double-unders
25 yard Shuttle sprint (5 x 5 yards)
Rest 90 seconds
17:36 as Rx

February 14th, 2012

2012-02-14T11:15:00.001-08:00

WOD#1: For quality
5 rounds of
400m run
10 36"Box Jumps
50m HandStand walk

WOD#2: Swim
2500 yards moderate effort in 50 minutes

February 13th, 2012

2012-02-13T09:26:00.001-08:00

WOD #1: Front Squat
5 x 3 reps with 1 minute rest between sets
225-230-235-240-245 (2)

WOD#2: Bench Press
5 x 3 reps with 30 sec rest between sets
185-190-195-195-200

February 12th, 2012

2012-02-13T09:25:00.000-08:00

2000m row
50 Wall Ball, 20#
1000m row
35 Wall Ball, #20
500m row
20 Wall Ball, #20
18:38 as Rx

February 11th, 2012

2012-02-13T09:24:00.001-08:00

Rest day. Swim Meet in Pierre, SD.

February 10th, 2012

2012-02-10T13:37:00.001-08:00

WOD #1: 21-15-9
        Lunges (Left, Right = 1 rep)
        Sit-Ups
        Burpees
4:51 as Rx

WOD#2: 1 round for time
20 Burpees
30 Pullups
40 Push Jerk @75
50 Back Squats @75
60 Situps
70 Double Unders
11:35 as Rx

February 9th, 2012

2012-02-10T13:34:00.000-08:00

WOD #1: On top of every minute for 15 minutes:
2 Muscle Ups on the pull up Bar
4 Shoulders press @135
6 Toes to ring

February 8th, 2012

2012-02-08T12:07:00.000-08:00

Snatches, Power Snatch. Work on full motion.

WOD #2: Repeat on top of each minute for 15 minutes:
                 3 power cleans @135
                 5 dead hang reverse grip pullups
                 7 knees to elbows

WOD #3: 3 rounds of
                 Max Back Squats @225
                 Max Pushups
1. 13/35
2. 15/42
3. 14/42

February 7th, 2012

2012-02-08T12:00:00.003-08:00

Another rest day with episode 3/365 of the mobility wod.

February 6th, 2012

2012-02-06T10:19:00.001-08:00

Rest Day

WOD #1: Mobility 1 and 2 WOD.

February 5th, 2012

2012-02-06T10:18:00.001-08:00

WOD #1: 15 Min AMRAP
                 7 Push Press @135
                 10 OHS @135
                 15 GHD Sit-Ups
5 rounds + 7 PP + 10 OHS + 8 GHD... HArd...

WOD #2: Mobility Wod #1

February 4th, 2012

2012-02-06T10:17:00.001-08:00

Snatch/ Snatch Balance/ Power Snatch

February 3rd, 2012

2012-02-06T10:16:00.001-08:00

Deadlift day
WOD #1: 3 x 10 DL @225
50 Double Unders
3:19.

Deadlift 5 x 3
315-335-355-375-395(PR)

February 2nd, 2012

2012-02-02T10:54:00.000-08:00

OHS today... Didn't want to do a lot. I have not take a day off in a while. I thought this was good enough for today...
WOD #1: OHS
10-10-10- (65/75/85)
5-5-5- (115/135/155)
3-3-3- (175/185/195)
1-1- (205 (PR)/ 210 (M))

I am super happy i did 205. My legs were wobbley but got down and up. SWEET!

February 1st, 2012

2012-02-01T13:09:00.000-08:00

I did register for the Open... I haven't competed at any levels or sports for the last 6 years. I'm truly excited about this opportunity. Hopefully things go well.
Today's wod was a simple metcon with HSPU, Pull-Ups, KBS, Situps, Burpees. Those exercises are basic and fundmental but yet super challenging. At our box, we have such a wide range of athletes but only one positive attitude. Everyone works so hard to achieve a better self. This is truly inspiring. Once again, i am just blessed to be able to share a passion with others. To name a few: Hooker, Eric, Nick, Cindy, Alanna, Julie, Lila, Kat (aka Lois), Steve, Leo, Becky YOU ARE AWESOME AND I WOULD LIKE TO THANK YOU FOR LETTING ME HELP YOU EVERYDAY.

Today's WOD:
30 HSPU
40 Pull-Ups
50 KBS 53#
60 Sit-Ups
70 Burpees
10:58 as Rx.

January 31st, 2012

2012-01-31T10:25:00.001-08:00

"Tyler"
5 rounds for time:
7 Muscle Ups
21 SDHLP @ 95#
12:36 as Rx. I may did 6 rounds... can't really remember...

January 30th, 2012

2012-01-30T12:06:00.001-08:00

Clean and Jerk 7 x 1 rep
155-175-185 (x 3, failed)- 175- 175
Not a good lift... Felt weak and off

Back Squats
3 x 5 reps
245-245-265

January 29th, 2012

2012-01-29T11:25:00.000-08:00

Happy birthday to me!

Team WOD:
30 min AMRAP
30 double unders
20 box jumps 24"
10 squats
20 push press @75
10 crossfit pushups
Chris P. and I were together. He did a round then I did mine.
10 rounds + 30 DU+ 13 box jumps.

Bday burpees
32 burpees with 32lbs vest. Fun!
http://www.youtube.com/watch?v=DaQPJJ_yoK0&feature=colike

January 28th, 2012

2012-01-29T11:22:00.000-08:00

Hero WOD today: "Deforges". RIP soldier. Thank you very much for what you have done for us.

5 rounds for time:
12 deadlifts @225
20 pull-ups
12 clean and jerks @135
20 knees to elbows
22:52 as Rx. I did pause too many times. Thanks Kim birthday's party for that.

January 27th, 2012

2012-01-27T11:59:00.001-08:00

I got beat today... Great Job Kat! Keep it up. Other ladies are going to have to work hard to be ready for Kat at the Open!

WOD#1:
50 back Squats @75
25 Rope Pull-Ups
40 Back Squats @75
20 Rope Pull-Ups
30 Back Squats @75
15 Rope Pull-Ups
20 Back Squats @75
10 Rope Pull-Ups
10 Back Squats @75
5 Rope Pull-Ups
9:29 as Rx.

January 26th, 2012

2012-01-26T12:07:00.000-08:00

My legs are still sore...

WOD #1: Weighted Pull ups 7 x 3 reps
25-35-45-55-62-70-75

WOD#2: 42/30/18 double unders
                21/15/9 KBS @70#
               3:14 as Rx

WOD#3: 15 minutes of
                5 pull-ups/10 toes-to-bar.
Start a new set every minute for 15 minutes.

WOD#4: 20 x 50 @1:00. Swim. Every other 50s, fast.

Good day...oh and by the way THIS is possible

Great job Kat!

January 25th, 2012

2012-01-25T12:30:00.001-08:00

Rest Day
Worked on a few skills. My legs are pretty sore from this week' workouts. trying to give them a break so i don't get hurt before the open.

January 24th, 2012

2012-01-24T12:23:00.000-08:00

WOD #1: 7 rounds for time
7 Back Squats @165
7 Chest-to-Bar Pull-ups
4:49 as Rx

WOD#2: 5 rounds of
10 Back squats @135
10 Toes to ring
Quality Sets

January 23rd, 2012

2012-01-23T10:29:00.000-08:00

WOD #1:
Press 2-2-2-2-2-2-2-2-2-2 with 60 sec rest between
5 sets @125- 3 sets @135- 1set @140- 1 set @145

WOD#2:
5 x 10 Press @95# + 10 Chest-to-Bar Pull-ups
with 1 min rest between set

WOD#3:
Bench Press 2-2-2-2-2-2-2-2-2-2
5 sets @190- 5 sets @195.
Probably my best bench press set since i've started CF. Cool!

January 22nd, 2012

2012-01-22T16:33:00.000-08:00

Team WOD
Max deadlift reps for 15 min.
Rest 1 min
Max clean and jerk reps for 10 min.
Rest 30 sec
Max Burpees reps for 5 min.

Team of 3. For the dl and C&J, only one person at a time can lift. We will use a weight that everyone can do on the team. For the Burpees, everyone go.

We only had 2 people to make our team: Luke and I. Luke did an awesome job during the deadlift and clean and jerk to allow me to rest a little bit more in order to finish the Burpees.
Our score: 397 deadlifts at 185, 93 clean and jerk at 135 and 136 Burpees.
Good job to team Kim for winning this challenge. Kim was with alanna and Cindy. Congrats also to the 2nd team: team karry (karry, Cathy and shannon).
Fun day!

January 21st, 2012

2012-01-22T16:28:00.001-08:00

Rest day. Another swim meet in Minot.

January 20th, 2012

2012-01-20T11:27:00.000-08:00

The WOD called for 3 rounds of Jackie:
3 x 1000m row
50 thursters @45#
30 Pull-Ups
As soon as i started, a new client came so i only did a round and a half of the wod... 9:05...

When everyone left i wasnt too motivated to re-start this wod so i decided to work on muscle ups for quality. I did 3 x 10 Unbroken musle ups.

January 19th, 2012

2012-01-19T10:58:00.001-08:00

WOD #1: Elizabeth
21-15-9
Squats Clean @135
Ring Dips
7:59 as Rx

WOD #2: 10 min Amrap
KBS @53
SDHP @95
Start with 2 KBS and 2 SDHP, then 4/4, 6/6..., If you drop the KBS or Barbel start that excersise from 1.
16 KBS + 14 SDHP

January 18th, 2012

2012-01-18T11:48:00.000-08:00

15 Min of 2 Power Cleans @70% of Max + 5 Rev dead hang pull ups.
Start a new round every minute. I did the POwer cleans at 155. Should have gone heavier but just learning how to clean properly.

January 17th, 2012

2012-01-17T10:02:00.001-08:00

WOD #1:
Baseline with Brian Jackson (new to crossfit)
500m row
40 squats
30 situps
20 pushups
10 pullups
3:42 as Rx

WOD #2:
1st CF wod for the 2011 Open Games
10 Min AMRAP of 30 Double Unders/ 15 Power Snatches 75
7 rounds + 30 DU + 5 Psnatch

WOD #3:
3 rounds for time:
48 Squats
24 Pushups
12 Pullups
6 HSPU
7:52 as Rx.

Did all 3 wods within 50 minutes. Feel pretty good. For WOD #2 i was only 2 rounds from the top guy at last year open,... February 22nd, here i am...

January 16th, 2012

2012-01-17T09:59:00.001-08:00

WOD:
5 rounds for time
12 Wall Ball 20#
12 Toes to Bar
4:06 as Rx.

January 13-14-15th, 2012

2012-01-17T09:58:00.001-08:00

Big Swim Meet in Bismarck.
Only did 2 wod:
Swim 2500 yards in 30 minutes
Tabata this:
Row
rest 1 min
Squats
rest 1 min
Pushups
rest 1 min
Pullups
rest 1 min
Situps
Score: 59

January 12th, 2012

2012-01-12T12:48:00.001-08:00

Rest Day.
Watched Lois Lane going thru Filthy 50... First time: 24:56 as Rx... not too bad at all. Great Job!

January 11th, 2012

2012-01-11T10:31:00.000-08:00

"Filthy Fifty"
50 Box Jumps 24"
50 Jumping Pullups
50 KBS Swings 35#
50 Walking Lunges Step
50 Knees to Elbows
50 Push Press 45#
50 Back Extensions
50 Wall Ball 20#
50 Burpees
50 Double Unders
18:13 as Rx. Beat my previous time by over 2:30. I feel great now but man i was tired right after it. Thanks to Lila, Julie, Amy and Mel for cheering me on! Thanks CF!

January 10th, 2012

2012-01-10T12:35:00.000-08:00

2nd post of the day...
Check this one out. Have you guys ever seen Lois Lane working out. If you havent, please take a look at this. These are 2 videos of Kat Kadrmas. She started crossfit a few months ago and she is already doing Rx Wods, multiples wod/ day. She is also wanted to become a crossfit trainer and wants to help as many people as possible. I called her Lois Lane as she called me Clark Kent...
Great Job Kat, Keep it up!

January 10th, 2012

2012-01-10T10:59:00.000-08:00

Dear Crossfitter,
Every day i am blessed to share my passion with a lot of people that are as crazy and driven as i am. To name a few: Lois Lane, Cindy Larson, Eric Woodcock and Lila.
Today, Lila had to do some pull-ups. This lady is 50 years old and still doesn't back down. She is amazing and extremely driven. She is an inpiration for all. Here is a picture of her hand at the end of the workout.

Great Job Lila

Today's WOD#1:
"Nate"
20 min AMRAP
2 Muscle Up
4 HSPU
8 KBS 70#
Did sub the Muscle Up with 6 Ring dips due to my hands. Still trying to recover from the pullups workout.
Did 14 rounds + 6 Ring Dips + 1 HSPU

January 9th, 2012

2012-01-09T10:50:00.001-08:00

10 rounds of
10 GHD
15 CF Standard Pushups
10:09 as Rx

My hands are so sore from yesterday's wod that i can't do anything else today... Sad...

January 8th, 2012

2012-01-09T10:49:00.000-08:00

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.
Use as many sets each minute as needed

19 rounds + 14.

January 7th, 2012

2012-01-07T14:13:00.000-08:00

WOD #1:
10k= 42 min. Nice and Steady, outside in the sun of Aberdeen, SD. It was 40 degrees in January and still no snow on the ground...

WOD#2:
10 rounds for time of
15 x 30lbs DB Deadlift (heaviest weight at the hotel)
15 x 1 Pushups
9:43.

January 6th, 2012

2012-01-06T20:17:00.000-08:00

Kelly
5 rounds for time:
400m Run
30 Box Jumps 24"
30 Wall Ball 20#
20:32 as Rx. Felt great.

January 5th, 2012

2012-01-06T20:16:00.000-08:00

WOD #1: Bear Complex
Power Clean
Front Squat
Jerk
Back Squat
Jerk
Repeat the sequence 7 times for one round. 5 rounds for the workout.
75-95-110-120-135

WOD#2:
7 rounds of 5 Press@125# + 15 Toes-to-Bar.

January 4th, 2012

2012-01-04T10:57:00.000-08:00

WOD #1:Back Squats
Max rounds. 2 reps/ round. Add 10lbs each round. take 1 min rest.
Starting weight: 185#
Did 11 rounds (185-195-205-215-225-235-245-255-265-275-285-295(M))

WOD #2: Mary
20 min AMRAP of:
5 HSPU
10 one legged Squat
15 Pull-Ups
11 rounds + 7 pull-ups

January 3rd, 2012

2012-01-03T10:08:00.000-08:00

WOD #1:
OHS 3-3-3-3-3
I picked 135# for all sets but rested only 30 sec between sets.

WOD #2:
7000lbs elephant... Thanks Kat for that one...
52 reps @135# Clean and Jerk
6:27 as Rx
after 30 reps, my grace time was 2:56. New Pr...

January 2nd, 2012

2012-01-03T10:04:00.000-08:00

WOD #1: FRAN
21-15-9 of
Thrusters 95#
Pull-Ups
3:15 as Rx

January 1st, 2012

2012-01-03T10:03:00.001-08:00

Rest Day.
No resolutions. Just staying focus on the goals. Happy New Year to all!

December 31st, 2011

2012-01-03T10:02:00.000-08:00

WOD #1:
50-40-30-20-10 Double Unders
10-20-30-40-50 Box Jumps 30"
13:43 as Rx

WOD #2:
Deadlift 3 x 5
325-355-375

December 30th, 2011

2012-01-03T10:00:00.000-08:00

20 Min AMRAP
10 Ring Rows
5 DL w/ KB 70
8 PPress 135
12 Rounds + 10 Ring Rows

December 29th, 2011

2012-01-03T09:59:00.000-08:00

WOD #1:
"Hidalgo"
2 miles run
rest 2 min
20 Squat Clean 115
20 Box Jumps 24"
20 Lunges w/ 45lbs plate
20 Box Jumps 24"
20 Squat Clean 115
rest 2 min
2 miles run.
Wear a 20lbs vest. 41:00 as Rx.

WOD #2:
Press 5 x 3
125-125-125-125-125

December 27th, 2011

2011-12-28T05:32:00.001-08:00

3 rounds for time:
30 Double Unders
20 GHD Sit-ups
10 Pistols
5:31 as Rx

Snatch Drills

4 rounds for technique of:
10 HSPU
30 sec hold L-Sit

December 26th, 2011

2011-12-28T05:31:00.001-08:00

WOD #1: Front Squat, 6 x 2 reps
205, 215, 225, 235, 240 (PR), 240

WOD #2: 20 Min AMRAP
                 18 Box Jumps 24"
                 15 Toes to Bar
                 12 Pull-Ups
9 rounds + 18 Jumps/15 TtB and 1 Pull-up

December 25th, 2011

2011-12-26T08:16:00.000-08:00

5 miles run
32 min, easy pace.
Felt guilty about eating junk food...

December 24th, 2011

2011-12-24T13:00:00.000-08:00

Thank you Crossfit. You have changed my life in so many ways. First and foremost, I want to say thank you for getting me in the best shape of my life. I also want to thank you for allowing me to meet some of the greatest people on earth. We have a lot of crossfiters at our gym that may not look like your typical athlete but I can assure you that we have no quitters. We have a lot of athletes that work so hard and are so dedicated to their health. It is so inspiring.
After doing crossfit for a year, I will never go back to my old way and I will keep trying to better myself in honor of all you crossfit Bismarck. Thank you so much for being here and thank you for letting me be a part of your daily routine.
Merry Xmas!

today's WOD was a team WOD that i took from the 2011 crossfit regionals games.
Team of 3. We had 3 teams competing against each other.
Team 1 had Cindy, Kat and Kelsey (visiting from Georgia)
Team 2 had woody (hardest working man I know), bob and Ryan (visiting from georgia)
Team 3 had Chris, Shannon and myself.
The WOD called for 250 pullups/ 250 kettle bell swings/ 250 double unders/ 250 overhead squats.
You had to finish the pullups before starting the KBS, before starting the DU...

results:
Team 3: 35:18
Team 2: 35:27
Team 1: 40:25

Great job everyone, you are all awesome and great. You seem to amaze me every day. Congrats!

December 23rd, 2011

2011-12-23T11:11:00.001-08:00

WOD #1:
3 rounds for time of:
500m row
12 Body weight Deadlift
21 Box Jumps 20"
8:56 as RX

WOD #2:
10 Muscle ups
100 Push Press @75
1000m Row
10:19 as Rx

December 22nd, 2011

2011-12-22T10:37:00.001-08:00

1000m run
100 Pushups
10 Snatch 95#
9:24. Rx weight was 135#. I need to work on those before i can do the weight safely...

December 21, 2011

2011-12-22T10:36:00.000-08:00

21-15-9
Cleans 135#
GHD Sit-Ups
4:49 Rx.

BS 3 x 5 @255
Press 3 x 5 @125

December 20th, 2011

2011-12-20T11:54:00.001-08:00

Swim Practice with my senior group from club team (Aquastorm), 4500 yards.

December 19th, 2011

2011-12-19T12:45:00.001-08:00

Crossfit Total
BS, 1 rep
Press, 1 rep
Deadlift, 1 rep

BS (302, PR) + Press (145) + Deadlift (385) = 832 (PR)
After this i tried 400 lbs deadlift and made it. So new PR for BS and Deadlift.

WOD #2:
Annie
50-40-30-20-10
Double Unders
Sit-Ups
5:53 as Rx.

December 18th, 2011

2011-12-19T12:43:00.000-08:00

10 Min AMRAP:
3 HSPU
6 Hang Snatch #95
9 KBS #53
then
6 HSPU
9 Hang Snatch #95
12 KBS #53
then
9
12
15....
Did complete 4 rounds... Pretty tough...

WOD #2:
4 x 800m run with 2 min rest
2:40; 2:48; 2:45; 2:34

December 17th, 2011

2011-12-19T12:41:00.001-08:00

15 Min AMRAP
30 Sec Hand Stand hold
3 Squat clean #135
6 Burpees
9 Box Jumps 30"
6 Rounds + 30 sec hold/3 sq clean/6 burpees/ 2 jumps

December 16th, 2011

2011-12-19T12:39:00.000-08:00

12 Days of Xmas:
We just did like the song. I dont know the song... but i can tell you that it is longer than you would like it to be...

1 Power Snatch #95
2 Ring Dips
3 Burpees
4 Pull-ups
5 Knees-to-Elbows
6 Push-ups
7 Air Squat
8 Jumping Lunges
9 Box Jumps 24"
10 Wall Ball #20
11 KBS #53
12 Thursters #95
15:42 as Rx
Basically you start with 1 power snatch, then 2 ring dips/1 power snatch, then, 3 burpees/ 2 rings dips/1 power snatch... do this all the way down to 12 thrusters and make your way to 1 power snatch.

December 15th, 2011

2011-12-15T10:28:00.001-08:00

Rest day, lots of stretches

December 14th, 2011

2011-12-14T09:26:00.000-08:00

I will start today with some pictures from my trip to Austin Texas last week.

The first picture is the machine i used to do a bench press wod. this was the only workout i could do during that week... The other two pictures represent some of the things i was "forced" to eat: Great meals and delicious deserts... Thanks Crossfit for all you have done and all you are about to do for me and my health.

Today's wod:

WOD #1: 4 rounds of 7 power cleans/7 Overhead Squats @ 95#

WOD #2: Deadlift, 5 x 5 reps. I decided to start high and go for 25 reps at higher load.

300-310-325-335-345

December 13th, 2011

2011-12-13T10:37:00.001-08:00

WOD #1:
2000m Row
then
100 KBS 35#
100 Box Jumps 24"
100 Situps
18:56 as Rx

WOD #2:
3 rounds for time:
15 DB Snatch, Left Arm 35#
15 GHD
15 DB Snatch, Right Arm 35#
15 Toes to Bar
8:34 as Rx

December 12th, 2011

2011-12-12T13:00:00.001-08:00

WOD #1:
20 Min AMRAP of:
400m run
21 Deadlift, 155#
7 rounds + 400m run/ 6 deadlift

WOD #2:
7 rounds for time of:
3 Power Cleans 165#
4 Parallette HandStand Push-Ups
10:04

December 11th, 2011

2011-12-12T12:59:00.001-08:00

Rest Day

December 10th, 2011

2011-12-11T05:39:00.001-08:00

Bench press
10 x2 reps w/ 60 sec rest between
Well, the hotel did not have a bench press so I had to use the bench press machine where you are in a sitting position. I used all the weights (16 plates) but don't have any ideas of what the weights was. So I did 10 x 3 reps at 16.

Then I did 5 rds for time of:
800m run
25pushups
25 squats
21:56.

Décembre 8,9 2011

2011-12-11T05:36:00.001-08:00

Juniors nationals champions hies, Austin, tx.
Rest days

December 6 and 7, 2011

2011-12-08T05:38:00.001-08:00

December 6:
Back squats
3-3-3-3-3
225-240-260-280-305

December 7:
Traveling to Austin for the Juniors Nationals swim meet.

December 5th, 2011

2011-12-05T09:51:00.000-08:00

"Eva"
5 rounds for time:
800m Run
30 KBS #70
30 Pull-Ups
36:00 Rx but ran on treadmill due to weather.
PR by 8min compared to last February. Pretty happy.

Front Squats
5 x 3
160-175-190-205- 215

December 4th, 2011

2011-12-04T14:28:00.001-08:00

Rest Day
Shoveling...

December 3rd, 2011

2011-12-04T14:27:00.001-08:00

1st WOD:
20 Min AMRAP
250m Row
25 Push Ups
10 rounds + 110m row

2nd WOD:
7 rounds of
30 DOuble Unders
10 Ring Dips
15 KBS #53

1er entrainement:
Faire le plus de fois possible en 20 minutes:
250m aviron de salle
25 Pompes
10 fois + 110m aviron

2eme entrainement:
faire 7x:
30 double saut a la corde
10 dips sur anneaux
15 kettle bell swings a 24kgs

December 2nd, 2011

2011-12-02T10:02:00.000-08:00

Warmup Wod:
600m Row
10 toes to bar
300m Row
15 toes to bar
100m Row
4:10 as Rx

Clean and Jerk
7 x 1 reps
145-155-165-175-185 (M)- 185- 190 (M)
Finally did my own body weight!!!!!! sweet!!!!

December 1st, 2011

2011-12-01T13:07:00.000-08:00

5 x 5 hang Power Cleans 95-115-125-135-140
      10 toes to bar
5 x 5 Back Squats 240-250-260-270-280
      10 burpees
5 x 5 Push Press 135-140-145-150-155
      10 overhead squat @95

November 30th, 2011

2011-11-30T11:59:00.000-08:00

Stretches.

Annie
50-40-30-20-10
Double Unders
Ab Mat Sit-Ups
6:23 as Rx. Best time so i'm happy about that.

Bench Press
5-5-5-3-3-3-1-1-1
135-145-155-165-175-185-190-200-205

November 29th, 2011

2011-11-29T13:11:00.000-08:00

Five rounds for time of:
5 Hanging ring extensions (right arm + left arm = 1)
5 Forward rolls
5 Backward rolls
45 pound Sots press, 10 reps
8:39 as Rx.

Aujourd'hui nous avons fait bcp de gym dont notamment des anneaux, roulades avant, arrieres. Entrainement vraiment different mais super.

November 28th, 2011

2011-11-28T10:54:00.000-08:00

1. 21Deadlift @ 225
    21m Handstand walk
    15 DL @225
    15m Handstand walk
    9 DL @225
    9m Handstand walk
    8:39 as Rx.

Front Squat:
5 x 3
135-155-175-195-205

1. 21 Souleve de terre a 102kgs
    21m en marche en equilibre
    15 Souleve de terre a 102 kgs
    15m marche en equilibre
    9 souleve de terre a 102kgs
   9m marche en equilibre
   8 min 39 sec.

November 27th, 2011

2011-11-28T10:51:00.002-08:00

Run 10k for time
38:22 as Rx.

10kms course a pied
38 min 22 sec

November 26th, 2011

2011-11-28T10:51:00.000-08:00

"Santora"
Three rounds for reps of:
115 pound Squat cleans, 1 minute
20' Shuttle sprints (20' forward + 20' backwards = 1 rep), 1 minute
195 pound Deadlifts, 1 minute
Burpees, 1 minute
115 pound Jerks, 1 minute
Rest 1 minute
211 reps. Use the ladies weight as this is no joke...

"Santora"
Faire 3 fois:
1 minute de souleve a l'arrache a 52kgs
1 minute de course a pied
1 minute de souleve de terre a 89 kgs
1 munute de pompes + saut en hauteur
1 minute de jetee d'epaule a 52kgs
1 minute de recup
211 repetitions total d'elements

November 25th, 2011

2011-11-25T11:06:00.001-08:00

Hang Power Snatch
5 x 3 reps
105-115-125-130-135 (F)

5 rounds for time
15 OHS 95#
200m row
No time, just hard and a good effort on OHS.

November 24th, 2011

2011-11-25T11:05:00.000-08:00

Happy thanksgiving!
Really thankful for Crossfit!!!

100 Burpees Pull-Ups for time. Bar should be about 1 foot high off your hands.
10:04 as Rx

Power Cleans
10-10-5-5-5-3-3-3-1-1-1
95-105-115-125-135-145-155-165-170-175-185

Wednesday November 23rd, 2011

2011-11-25T11:03:00.001-08:00

Rest Day

November 22nd, 2011

2011-11-22T11:48:00.000-08:00

Warmup
Then did "Nutts", hero WOD
1 round for time:
10 HandStand PushUps
15 Deadlift, #250
25 Box Jumps, 30"
50 Pull-Ups
100 WB, #20
200 Double Unders
400m run with #45 plate.
18:04 as Rx. Rest in peace soldier

Back Squat
5 x 3 reps
135-160-185-220-240 (9 reps).

2 entrainements aujourd'hui:
1er: "Nutts"
10 Pompes en equilibre
15 Souleve de terre a 114kgs
25 saut a 60cm
50 tractions
100 squats avec medecine ball que tu lances a 3 metres de haut
200 double saut a la corde
400m course avec une altere de 24kgs
18 min 4 sec.

Squats avec barre sur le dos
4 sets de 3 reps. 5eme set, faire le plus possible de repetitions
61- 70- 84- 100- 109 (9 repetitions)

November 21st, 2011

2011-11-21T13:11:00.001-08:00

Active Rest Day

November 20th, 2011

2011-11-20T16:57:00.001-08:00

2nd day of the cert. as good as the first day. Very dynamic, great lectures, great enthusiasm from the staff.
We did a team WOD in the middle of the day that cool too.
Took the test, think I did well. I guess we will see this coming Friday...

2eme journée de formation. Tout s'est bien passée. J'ai appris bcp de choses. Le test s'est également bien passe. Je devrais avoir les résultats vendredi. Croise les doigts.

November 19th, 2011

2011-11-19T18:18:00.001-08:00

1st day of the level 1 certification. It was awesome. I learned a lot, met crossfiters, met Katie Hogan, Jason Khalipa,and Joe Alexander. We got a chance to watch them over lunch doing their workouts and it was insane. I guess I have a lot of work ahead of me to compete with those guys. At the end of the day we all (54 students total) had to do Fran. The setup was crazy. 18 people at a time, 3 heats, lots of people cheering you on. It was probably one of the coolest workout I've ever done.Fran21-15-9 reps of# 95 thrusterPull-ups3:14 as Rx. Best time ever. Super happy about that.1ère journée de formation crossfit. Tout s'est bien passée. J' apprends Bcp de chose, rencontre de nouvelles personnes et fais la connaissance de quelque uns des plus fameux athlètes Crossfit.Nous avons terminé ce soir avec un entraînement que tout le monde devait faire avant de partir. Il y a 54 étudiants dans la classe. Nous avons donc divisé le groupe en trois.J'ai terminé mon entraînement (Fran) le plus rapidement de tous....Fran21-15-9 répétitions de44kgs truster (squat avec barre sur le devant suivi d'un épaule)Tractions3 min 14 sec. Ma meilleure performance sur ce workout.

November 18th, 2011

2011-11-18T20:22:00.001-08:00

1st WOD:5 rounds for time. Keep the same bar for all exercises. (#115)12 Deadlift9 hang power clean6 front squats3 push jerk4:40Then I did 10 more rounds of the same workout with a 85# bar...Got to Scottsdale for my certification class and I decided to go see Tyler at his gym. There we didWarmups: 20 Burpees/ 20 KBS #35/ stretches Then 5x 3 reps front squats110-135-155-175-200 (7 reps)Then the WOD:1000m row2 min rest800m row2 min rest600 m row2 min rest400 m row2 min rest200 m row18:07. Tiring...Tomorrow is the first day of the cert and I've heard that Fran is the WOD. Awesome!!!Thank you Crossfit for everything.