Friday, October 30, 2009

WOD 160

Part A:
"Dirty Water"

30 Thrusters (65 lbs.)
30 Ball Slams (20 lbs.)

20 Thrusters (65 lbs.)
20 Ball Slams (20 lbs.)

10 Thrusters (65 lbs.)
10 Ball Slams (20 lbs.)

Time - 7:46


Part B:
Dimel Dead Lifts 2 X 20 @ 95 lbs.

Wednesday, October 28, 2009

WOD 159

"Grace"

30 Clean and Jerk (135 lbs.)

Time - 5:27 (Prescribed)

First time doing "Grace" at the prescribed weight.
10 lbs. heavier, 1:08 quicker!

Tuesday, October 27, 2009

WOD 158

30 Double Unders
30 Push Press (85 lbs.)
30 Double Unders
30 Wall Balls (20 lbs.)
30 Double Unders
30 Knees to Elbows
30 Double Unders
30 Power Snatch (75 lbs.)

Time - 21:12

Saturday, October 24, 2009

WOD 157

15 Minutes
1 Round per Minute of:

3 Power Cleans (135 lbs.)
3 Box Jumps (24")

Friday, October 23, 2009

WOD 156

5-10-15-10-5

Medicine Ball Cleans (20 lbs.)
Dumbbell Push Press (25 lbs.)
Push-Ups

Time - 6:38

3 X 3 Dead Lift
3 @ 205 lbs.
3 @ 225 lbs.
3 @ 245 lbs.

Wednesday, October 21, 2009

Personal Bests

These are the highest weights I've successfully attempted:

Push Jerk - 155 lbs.
Dead Lift - 265 lbs.
Back Squat - 205 lbs.
Squat Clean - 135 lbs.
Power Clean - 175 lbs.
Clean and Jerk - 155 lbs.
Shoulder Press - 110 lbs.
Front Squat - 185 lbs.
Power Snatch - 115 lbs.
Overhead Squat - 135 lbs.
Push Press - 135 lbs.
Sumo Dead Lift High Pull - 135 lbs. (New PB)
Hang Power Clean - 135 lbs. (New PB)
Squat Snatch - 115 lbs.

WOD 155

Olympic Weightlifting Class

Squat Snatch:
2 @ 65 lbs., 2 @ 95 lbs., 5 @ 105 lbs.

Squat Clean and Split Jerk:
2 @ 95 lbs., 2 @ 115 lbs., 5 @ 135 lbs.

Overtime:
Sumo Dead Lift High Pull:
3 @ 105 lbs., 3 @ 135 lbs.

Hang Power Clean:
3 @ 135 lbs.

Sunday, October 18, 2009

CrossFit PEI Wins a Marathon! Again.

My home box, CrossFit PEI, finished 1st and 3rd in the corporate team relay today at the PEI Marathon. Last year, we won it as well. Of course, I'm using the royal 'we' as I'm not a distance runner. However, I was there to cheer on the competitors and it was great to see our local affiliate throw the gauntlet down and run away with most of the prizes. Quite a feat for a lot of people who don't train for running.

PEI Marathon Corporate Relay Victory

Saturday, October 17, 2009

WOD 154

5-10-15-10-5
Air Squats
Pull-Ups
Power Cleans (135 lbs.)

Time - 12:20

Plus, after all this time, my first ever rip:

Friday, October 16, 2009

WOD 153

4 Rounds:
10 Ring Dips (band-assisted)
10 Power Snatch (95 lbs.)
10 Knees to Elbows

Time - 9:39

3 X 3 Front Squats (3 @ 85 lbs., 3 @ 135 lbs., 3 @ 155 lbs.)

Wednesday, October 14, 2009

Personal Bests

These are the highest weights I've successfully attempted:

Push Jerk - 155 lbs.
Dead Lift - 265 lbs.
Back Squat - 205 lbs.
Squat Clean - 135 lbs.
Power Clean - 175 lbs.
Clean and Jerk - 155 lbs.
Shoulder Press - 110 lbs.
Front Squat - 185 lbs.
Power Snatch - 115 lbs.
Overhead Squat - 135 lbs.
Push Press - 135 lbs.
Sumo Dead Lift High Pull - 95 lbs.
Hang Power Clean - 125 lbs.
Squat Snatch - 115 lbs. (New PB)

WOD 152

Olympic Weightlifting Class

9 Power Snatch (95 lbs.)
9 Muscle Snatch (95 lbs.)
9 Hang Power Snatch (95 lbs.)

2 Rounds of 5 Squat Snatch at 95 lbs.

1 Squat Snatch at 105 lbs.
1 Squat Snatch at 115 lbs. (PB)

Tuesday, October 13, 2009

WOD 151

Part A:

21-15-9
Medicine Ball Cleans (20 lbs.)
Wall Balls (20 lbs.)
Push-Ups

Time - 8:23

Part B:

3 Rounds:
4 Shoulder Press (95 lbs.)
2 Push Press (95 lbs.)
1 Push Jerk (95 lbs.)

Not Timed

Monday, October 12, 2009

WOD 150

"Team Floating Fran"

Team of 5
250 Thrusters (95 lbs.)
250 Pull-Ups

Bar cannot touch the floor.

Time - 13:44

Max. Box Jump Height (24'', 40'', 42'')

Saturday, October 10, 2009

Personal Bests

These are the highest weights I've successfully attempted:

Push Jerk - 155 lbs.
Dead Lift - 265 lbs.
Back Squat - 205 lbs.
Squat Clean - 135 lbs.
Power Clean - 175 lbs.
Clean and Jerk - 155 lbs.
Shoulder Press - 110 lbs.
Front Squat - 185 lbs.
Power Snatch - 115 lbs.
Overhead Squat - 135 lbs. (New PB)
Push Press - 135 lbs.
Sumo Dead Lift High Pull - 95 lbs.
Hang Power Clean - 125 lbs.

WOD 149

"Four Squares"

Maximum weight or maximum reps achieved without stopping during the 5 minutes at each station.

Kettle Bells (53 lbs.) - 30
Push-Ups - 23
Pull-Ups - 13
Overhead Squat - 3 @ 95 lbs, 3 @ 115 lbs, 2 @ 135 lbs., 3 @ 135 lbs.)

Friday, October 9, 2009

WOD 148

"Helen"

3 Rounds:
400m Run
21 Kettle Bells (53 lbs.)
12 Pull-Ups

Time - 12:55 (Prescribed)

Wednesday, October 7, 2009

WOD 147

Olympic Weight Lifting Class

Worked on Snatch Dead Lift, Muscle Snatch, and Power Snatch at 65 lbs.

10 Minutes AMRAP:
5 Thrusters (95 lbs.)
7 Hang Power Cleans (95 lbs.)
10 Sumo Dead Lift High Pulls (95 lbs.)

Rounds - 4 Rounds +

Tuesday, October 6, 2009

WOD 146

Part 1:
3 X 3 Push Jerk (3 @ 95 lbs., 3 @ 135 lbs., 2 @ 155 lbs.)

Part 2:
5 Rounds:
12 Medicine Ball Cleans (20 lbs.)
12 Knees to Elbows

Time - 9:50

Thursday, October 1, 2009

Obligatory CrossFit Vacation Pose

@ Urquhart Castle near Inverness, Scotland at Loch Ness.

Medicine Ball Cleans using a trebuchet stone.