Saturday, May 23, 2009

Made a trip down to Practice CrossFit in Troy, OH today for a workout and a cookout after. It was awesome working out with Josh and Chastity, whom I met at last week's Midwest Qualifiers -- both superb athletes -- as well as the rest of their crew. Their box was incredible, everyone was super welcoming, and I had a total blast. Great way to spend a Saturday.

WOD
AMRAP in 20 min:
5 DB Renegade Rows (2 x 40#)
5 C2B Pullups
5 DB Front Squats
5 Plyo Pushups
5 DB Push Presses
5 Ring Dips

Total no. of rounds completed: 7

WOD at Practice CrossFit
:45 on/:15 off x 4 rounds -
Box Jump (24")
DB Push Press (2 x 35#)
Burpee
Situp
Med Ball OH Carry (20#)

Total score: 362

Friday, May 22, 2009

WOD: Combat
With a partner, perform 10 rounds of:
Jump Squats
Pushups
Kicks to Groin/Hammer Fists (using pads, obviously)
Sprint to mailbox and back

Time: 20:13

WOD
3 rounds of:
10R/10L DB Hang Squat Snatch (40#)
20 Ring Pushups
30 Air Squats

Thursday, May 21, 2009

WOD
3-mile run to U-M track, followed by -
35-minute tempo run w/ fartlek intervals

WOD
10-9-8-7-6-5-4-3-2-1 reps of:
DB Hang Squat Clean (2 x 35#)
Wall Ball (14#)
American KB Swing (24 kg)

Time: 15:31

Wednesday, May 20, 2009

WOD
Using 105#, perform 10 rounds of:
1 Power Clean
2 Hang Squat Cleans
3 Push Jerks
100 m Run

Time: 12:05

WOD: Revolution
20-minute Spin, followed by -
Using 95#, perform 15-12-9 reps of:
SDLHP
Power Clean
Overhead Press (I chose Push Press)
Run 400 m before the start of each round.

Time: 18:03

WOD: Kettlebell
800 m Run, followed by -
3 Rounds of:
21 KB SDLHP (32 kg)
15 Double KB Cleans (2 x 16 kg)
9 Double KB Push Press (2 x 16 kg)
Finish with a 800 m run.

Time: 22:55

Tuesday, May 19, 2009

WOD
30-20-10 reps of:
Ball Slams (25#)
Box Jumps (24")
Double Unders

Time: 8:23

WOD
4 rounds of:
400 m Run
50 Squats

Time: 11:02

Monday, May 18, 2009

WOD
Using the same weight for all squats (95#), perform 2 rounds for time:
10 Overhead Squats
15 Plyometric Pushups
20 Front Squats
25 Ring Pushups
30 Back Squats
35 Regular Pushups
400 m Run

Time: 21:26

I am going to the CrossFit Games!

Stay tuned for my recap of the weekend! I am going to bed now -- haven't had a good night's sleep in 3 days!

Countdown to D-Day: T minus 13

Workout 1
"Hansen"

Five rounds for time of:
2 pood Kettlebell swing, 30 reps
30 Burpees
30 Glute-ham sit-ups (substituted weighted situps w/ 25# plate, arms locked out)

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).

Time: 33:33

Workout 2
"The Chief"
Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps (substituted 115#)
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles.

Total rounds completed: 3,3+1PC,3,3+2PC,3+2PC