WOD:

For time:
Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps

Remember, scaling is the name of the game. If you can't do the BW bench, then scale the weight down. This should prove to be an ass kicker of a push/pull WOD.

So I dropped it down to 65# dbs and that worked well for me, so judge it from there what would work best for you.

WOD:

Four rounds for time of:
100 ft Walking lunge, carrying 30 pound dumbbells
24 inch Box Jump, 30 reps
30 pound Weighted pull-ups, 20 reps

Climbing at Stonegardens in ballard at 10ish in the am, come have some fun!

WOD: "Diane"

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

So I am spending most of the day down at the station, so I'm going to try and get a WOD in at some point.

WOD:

5 rounds for time of:

30 GHD situps
25 back extensions


I will most likely change this around a bit depending on equipment at the station. I will most likely change this into 30 KTE and 25 supermans (holding the position for 2 seconds)

WOD:

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

I did a little double up today since I didn't get to yesterdays WOD.

WOD:

Hang Power Clean

1x1x1x1x1

At somepoint today depending on what evolves from the Bainbridge oral board I will be hitting this WOD.

WOD:

Back squat

5x5x5x5x5

I will be sticking with a lighter weight as to not destroy my back again, and will most likely supplement this WOD with some climbing and probably a lot of skill work on muscleups/hspu/planche/front lever, etc.

A fun WOD as usual...

WOD: "Grace"

Clean and jerk 135lbs, 30 reps

Scale as needed with 95, 75, or broomstick

After all of those push jerks yesterday, I think we're going to do a little switcheroo for the WOD today.

WOD:

4 Rounds, each for time:

800 meter run

Rest as needed between efforts

Yesterdays WOD was brutal. This one should be just as fun.

WOD:

Push Jerk 1-1-1-1-1-1-1

I will also be throwing in some muscleup/hspu/planche/front lever skill work, and if I'm feeling crazy enough, either some stairmaster or some 500m intervals on the rower.

GET SOME!!!

Alright here we go. The last couple weeks have been a little busy and unfortunately the WODs have kind of taken a back seat. Time to get back into things.

WOD:

Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set

(I just re-read this and it might be a little confusing. The goal is to do this in as fast as time possible, and the least amount of sets possible. Last time I did this WOD I did so many sets I lost count and said screw it.)
(I will most likely be dropping the weight on the weighted pull-ups. Probably around 30ish lbs maybe.)

I most likely will not get to the gym today, however I will definitely be getting a bike ride in, maybe a run, we'll see how it goes.

Good read for anyone that works out hard

killer workouts


Also, made it on TV waiting for the app



awesome!

Not sure when I will be hitting this one today, but somewhere between now and tonight I will haha. Probably also a bike ride in store for today, and taking Solly for a nice walk.

WOD:

Front Squat 3-3-3-3-3

Todays WOD was pure hell. For anyone else looking at this here it is.

WOD: "Hansen"

5 rounds for time of:
2 pood kettlebell swings (70#DB), 30 reps
30 burpees
30 GHD situps

and here is that video I was talking about yesterday.

Since there will be climbing this afternoon, I am putting the normal WOD on hold until tomorrow. Today I'm going to most likely go for a bike ride when I get home from the publicsafetytesting.com test.

If anyone else is following this besides Kim and Jeremy, here is the WOD that Kim and I did today.

WOD: "Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

WOD: "Elizabeth"

21-15-9 of:
135# cleans
ring dips


(cleans are full squat cleans, not power cleans)

As per Jeremy's request:

Crossfit Journal 21 May '04

This is just the basics of the Zone. It gives you a good general idea of blocks. Paleo is a whole other thing. Paleo is the "Caveman" diet. So basically, meat, fish, vegtables, nuts and seeds, little fruit.

Paleo diet

If I have time today, I will probably go for a bike ride. Realistically, I will probably take the day off and enjoy the drive in the sun up to Mt. Vernon with DMB blasting the whole way! I would suggest just doing some cardio today as tomorrows WOD will be hell!

HOLY CRAP!!!!

Watch CBS Videos Online


Yesterday was a good day! So much for a rest for the shoulders...

WOD:

Shoulder Press 1-1-1-1-1-1-1

Then:

Tabata hollow rock
5 min. HSPU work
5 min. Muscleup work

It's finally here!!! Can't wait to get home from work today!

WOD:

5 rounds for time of:
95# Sumo deadlift high pull, 21 reps
21 ring dips

WOD:

21-15-9 of

95# snatch
Chest to bar pullups

(So I dropped it down to 75lbs as I haven't really done snatches with weight before. Start with a low weight and work on the technique, speed will come later)

Tomorrow is the big day!!!!