new year's eve...

last chance to do what you always wanted to do in 2009.

endurance:
5k run/row

strength:
shoulder press 5-5-5-5-5
bench press 5-5-5-5-5

national wodding day

abmat 1 arm situps,
weighted planks,
some deadlifts...
probably for time.


wife wod
3 rounds:
ten calorie row
ten push press
ten step ups

balance skill work

monday at 14s

every minute for 15 minutes
10 push ups,
3 clean & jerks 155#

4 rounds:
5 minute row for distance,
50 air squats


wife wod:
21-15-9
kettlebell deadlift
pishups

sunday

"silver and goals" hockey tournament...

merry christmas

5 rounds:
10 clapping pushups...50
20 one arm situps.....100
30 goblet squats......150
40 double unders......200

christmas eve at 14s

courtesy of Kasey Gandy...

21-15-9
calorie row
hang power cleans 95#
wall ball shots 20#
burpees

6days 5 nights in cozumel...

during my extensive stay in the motherland, i did the following to pass the time:

4 mile beach run,

3 mile beach run,

2 mile beach walk,

"angie"... PR 15:30,

6x of 25 reps each...
push ups, situps, airsquats, supermans, lunges, russian twists,

thursday before cozumel!!!!!

MORNING WOD:
5 rounds:
315# deadlifts x5
20 double unders (straight through.. if you miss a DU, start over at 1)

21-15-9
tire flip/box jump (flip tire, jump in, jump out = 1 rep)
pullups
hspu

AFTERNOON WOD:
crossfit total:
back squat
shoulder press
deadlift

wodnesday

endurance:
run/row/bike?
90 seconds on, 90 seconds off x 6

3 rounds:
25 left arm situps, 1 pood
25 right arm situps, 1 pood
50 supermans

twosday

21-15-9
push press 145#
burpee
walking lunges

as rx'd: 7:11

5 rounds:
5 front squats 165#
10 weighted step ups 90# to 24"

as rx'd: 11:13

hockey sunday

fwfd hockey...

loss.
scored one.

friday woddddd

2 mile run...

shoulder press 5-5-5-5-5

is today thursday?

4 rounds:
15x 135# power cleans
15x burpees
15x box jumps 24"

wednesday ...

5k.... this time, do it while it is fucking 28F outside!

tuesday

5k

DALLAS STARS vs. EDMONTON OILERS

3 rounds:
1000m row / 800m run
10x @ 135# bear (power clean, front squat, jerk, back squat, rack jerk)

TGIF

couplet:

42-30-18-10
russian twists
supermans

10, 9, 8, 7, 6, 5, 4, 3, 2, 1
235# deadlift
burpees

31 degrees outside...

for time:
10 power cleans, 20 push ups
9 power cleans, 19 push ups,
...8, 18...7, 17...6, 16...5, 15...4, 14...3, 13...2, 12...
1 power clean, 11 push up

75% of 1RM

wednesday wodding and EMT exams!

EMT exam:
for time: patient assessment


endurance
10 rounds of:
:60 on/:30 rest

after the last minute of rest, begin the 10 minute row/run.

tuesday at the station..

TRT training...
lunch
Fire CE training...
dinner

here's what i finally did at 9:00pm

10 rounds:
1:00 minute max double unders,
1:00 minute rest

part 2 of 2... 48hr shift

endurance:
3 rounds for time:
500m row
50 double unders
50 situps

strength:
bench press 5-5-5-5-5
shoulder press 5-5-5-5-5

saturday wodding

rowing:
6 rounds: 3:00 on , 1:00 off


metcon:
21-15-9
pullups
kbell swings 1.5 pood
pushups

wodnesday

10 rounds for time:

2 shoulder press
3 push press
5 push jerk
250 m row

tuesdy rest

monday wod

cf7 wod....

1000m row
21-15-9
Front squat (135lbs)
Burpees

part II of 48 hours...

30 muscle ups for time

24 of 48 hours at the station...

for time:

21 155#front squat
21 handstand pushups
21 pullups

15 155# front squat
15 hspu
15 pullups

9 155# front squat
9 hspu
9 pullups


death by 10 meters:
swim, bike, run or C2

thursday wod...

courtesy of crossfit seven:

400m run
50 wall ball shots/ 1 pood kettlebell, 8ft target
400m run
50 wall ball shots/ 1 pood kettlebell, 8ft target
400m run

wednesday wod....

for time:
100 thrusters 65#
100 sdhp 65#
100 walking overhead lunges 65#
100 calorie row


FWFD INFERNO ice hockey game.
@ 10:15pm

tuesday wod

REST

monday wod

REST

sunday sports

coed indoor soccer game


FWFD INFERNO hockey game

FALL CLASSIC!!

crossfit seven saturday morning wod:
partner wod:
400m run
50 clean and jerks 135#
50 pullups
50 box jumps
400m run


5k parkour run


FALL CLASSIC FOOTBALL!
3 hrs of football, 2 touch, 10 v 10
burgers, beer

friday wod

AMRAP 15 minutes:

40 yd sprint
5 hspu
5 L pullups


Dragons' hockey practice:

50 push ups
50 air squats
50 situps
10 20yd sprints

handball game.

thursday wods

task priority:
15 Clean and Jerks 135 lbs
5 Handstand Push Ups
10 Clean and Jerks 135 lbs
10 Handstand Push Ups
5 Clean and Jerks 135 lbs
15 Handstand Push Ups


durability:
tabata 20:10 x 8
flutter kicks
double unders

toosday

for time:
5k

lynne:
bench press
max pullups

monday stuff

Complete 5 rounds for time:

7 Push Presses 135 lbs
14 Push Ups
21 Double Unders


All sports do: run, row, stationary bike
20:10 x 8 rounds, 20 seconds on 10 seconds off, all out efforts!


general upper body manscaping:
must look grood for the ladies!

saturday clean up

For time:
4 rounds:
25 pullups, pushups, situps, air squats, double unders

Choose ONE Of the Following Sports:
Swim, Bike, Run, C2
20min Time Trial:
Cover as much Distance as Possible.

friday...

AMRAP 20 minutes:
12 reps 65# power snatch
10 reps push ups

rest 5 minutes

for time:
100 reps 95# push presss
5 reps 95# SDHP every minute

for time:
buy a gun

tosh + stuff

tosh:
choose one sport:
Run: 3x( 200m + 400m+ 600m)
C2: 3x( 250m +500m+ 700m)

Twist 55 plugs, running between them.

taco tuesday

courtesy of crossfit 7

4 rounds :

1min max reps front squat 135lb
1min max sit ups
1min max wall ballRest

2min rest between rounds.
highest total reps wins

rest day

don't do shit

sunday wod time...

every minute, perform the following sequence of exercises for 30 minutes:

5 pullups
5 air squat/tuck jump
10 situps

halloween

5 rounds:
15 squat cleans
30 push ups


12s:
back squat 5-5-5-5-5

metcon:
3 rounds:
10 push ups
10 box jumps 24"
10 pull ups

friday wod

500m row

rest 3 minutes

10, 9, 8, 7, 6, 5, 4, 3, 2, 1
push press 95#
burpees

rest 3 minutes

500m row

Five rounds for time of
15 135 squat clean
30 push ups

dallas STARS game tonight!

skill:
snatch 1-1-1-1-1-1-1

high intensity cardio:
2000m row / 1 mile run

manscaping:
bicep curls
bench press

i'm getting complaints about being lazy...

6 rounds for time:
250m row
25 push ups

rest 5 minutes

4 rounds for time:
walking overhead weighted lunges 50m
50 situps
50 back extensions (supermans)

12s stupid running wod

5 rounds:

800m run
10x burpee box jumps 24"

saturday wod

partner wod courtesy of CROSSFIT SEVEN:

800m run
100 thrusters 95#
100 pullups
100 burpees
800m run

only one team member can workout at a time.

friday wod

tabata everything... 20:10 x 8 pull up, push up, sit up, air squat

1000m row
25 burpees
750m row
50 burpees
500m row
75 burpees

wednesday wod

10 minute run/row for distance.

rest 5 minutes

AMRAP 20:
10x snatch 95#
7x burpees
5x hspu

no more rest days...

first day back... and i chose a stupid workout

for time:
21 power cleans 155#
21 clapping pushups
500m row

15 power cleans 155#
15 clapping pushups
500m row

9 power cleans 155#
9 clapping pushups
500m row

rest day: part IV

as it turns out, i caught the flu.. possibly swine, however i have not been hanging around cops or swine. maybe i'm just a bitch.

recent bad ass wods i've heard of lately:

100x 155# back squats for time + 5 burpees at the beginning of every minute.

1000m row
25 burpees
750m row
50 burpees
500m row
75 burpees

sound like fun. i'm going to try them both of them when i start feeling better.

rest day: part II

i deserve another rest day.

rest day for me...

what are you doing?

case of the mondays...

6 rounds:
400m for time.
1-3-5: shoulder press-push press-push jerk 135#
rest 90 seconds.

post 400m times.

sunday during the cowboy's game...

3 rounds:
1 km row or 800 m run
50 pushups

rest 10 minutes

Isabel: 30x 135# snatch

gracie bear + time trial

grace/bear 30 reps for time:

135# (scale weight as needed)
bear(power clean, front squat, push jerk, back squat, rack jerk)


Choose ONE sport and do the following time trial for your distance:
run: 2 mile
row: 3km

run? deadlift?

5000 meter run

deadlift
5-5-5-5-5
3-3
1

for time:
500 double unders

rest day

played a little soccer. scored a wicked awesome goal. women screamed. babies cried. men admitted failure.

running volkswagen

4 rounds:
800 meter run :90 seconds rest.


"volkswagen"
21-15-9
body weight bench press
chest to bar pull ups

first wod

2000 meter row

20-15-10-5
DB thrusters 35#
knees to elbows
kettlebell swing 1pood
situps