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November 10, 2011

CrossFit WOD

Dynamic Warmup (10 min)

Max Bench Press (20 min) (Find your 1 rep max)

4 min rest

Max Push ups in 1 min

2 min Rest

3 rounds of: 25 min Cutoff Time (Timer count down)

Gravel Lunge
75 DU
1 Rope Climb
Gravel Lunge
75 Sit ups
1 Rope Climb

I did not hit a new PR on bench press.  I could not get 105#.  We were rushed and I didn’t really get to work my way up like I would prefer to.  We didn’t get to the max push-ups in one minute, either.

Gravel lunges were weighted, 25/45.  I was able to complete 3 rounds with 3:20 to spare (and my abs are still sore 4 days later).

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October 26, 2011

CrossFit WOD

3 Rounds

50 Double Unders
20 Pull-ups
400m Run

First round: 50 unbroken double unders, 4 sets of 5 pull-ups, 400m run.  Second round: 29 double unders, 21 double unders, 3 sets of 5 pull-ups, 3 and 2 pull-ups, 400m run.  Third round: 29 double unders, 21 double unders, 5 pull-ups, TIE SHOE, 4 sets of 3 pull-ups, 2 and 1 pull-ups, 400m run.  Stupid pull-ups…

Time: 14:56 Rx

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October 18, 2011

CrossFit WOD

Filthy Fifties, for time

50 Box jump (24/20)
50 Jumping pull-ups
50 Kettlebell swings (35/25)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press (45/30)
50 Back extensions
50 Wall ball shots (20/14)
50 Burpees
50 Double unders

Time: 27:57 Rx…filthy indeed!

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October 04, 2011

CrossFit WOD

Focus on Medball Cleans


  • Press (unbroken) 95/65
  • Med ball cleans (modify accordingly)
  • 35 Double unders (100 singles)

Penalty for dropping the bar on the unbroken press = 5 burpees.  I attempted to go Rx and ended up doing 25-30 burpees for dropping the bar.  Would’ve had to drop down to about 45 pounds to get them truly unbroken, but what’s the fun in that?

Time: 16:56 Rx

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August 11, 2011

CrossFit WOD

Max Effort: Press 5×1

100 Double Unders for time (5 minute limit)

5 minute AMRAP

5 Ring Dips
8 Box Jumps (24/20)

I wasn’t sure I was going to workout today, but after seeing 3 WODs in 1 day, who could resist?  I surprised myself with a 10# PR on press.  I was able to push through and get 90 pounds up over my head.  I attempted 95#s, but let’s just stick with being happy about 90#s.

WOD #2: 100 DUs.  The bad thing about double unders is your are either on or off.  I got lucky today.  I finished in 1:19, which just happened to be a few seconds faster than Jeff, but who’s keeping track :-P

WOD #3: AMRAP.  I hate ring dips…but I’m getting better at them.  And Brannon upped the Box Jumps from 24/20 to 30/24.  I modified the ring dips with the tops of my toes on the ground during the actual dip, my feet came off the ground when locking out my arms.  I got 6 rounds.

Tomorrow is definitely a day off since we’ll be heading to Dallas for LifeAsRX.  Excited and nervous…all at the same time.

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July 26, 2011

CrossFit WOD

Max Effort: Press 5×5

3 Rounds for time

10 Back Squats (135/95)
50 Double Unders

I so need to work on my upper body strength!  Today’s Max Effort was press.  My max press is 80 pounds (last attempt mid-June), and after yesterday’s ring dips, I felt very weak.  I was able to 5-rep 70 pounds, but when we added 5 more pounds, I could only do three.  I was lifting with Staci and she was able to add more weight, so I went ahead and attempted my max of 80#s.  Got 2 reps!  That means that I should be able to PR next week when we go 5×1.  I’m happy.

95#s is about 50% of my max for back squat, so I thought about going a little heavier, but after yesterday’s squat cleans, 95# felt heavy enough.  I was also sharing a bar with Staci, which added another element to the ‘get it done fast’ mentality.  I have a mental block about double unders in a WOD, too.  I have no problem doing 25 or 30 unbroken in the warm-up, but put them in the WOD and I just can’t do it.  By the third round I was doing 5 sets of 10.  I’m pretty sure Staci had to wait on me each round…stupid double unders!

Time: 4:22 Rx

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