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.
Friday, October 30, 2009
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!
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
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
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.
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.
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.
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
PEI Marathon Corporate Relay Victory
Saturday, October 17, 2009
WOD 154
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.)
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)
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)
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
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'')
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.
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.)
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
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 +
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
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
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