Crossfit: SWCS

26NOV06 WOD

2006-11-26T20:35:00.000-05:00

Rehab Cardio: Ruck 7 miles with 50# ruck

Drew 1:45 easy pace

25NOV06 WOD

2006-11-25T19:15:00.000-05:00

Strength:
One arm barbell snatch 2-2-2-1-1-1

Chipper:
20 OHS 75#
40 Situps
30 Front Squats 75#
30 KTEs
40 Back Squats 75#
40 Situps
50 Body Squats
50 Atomic Situps
one round for time.

PM cardio: Row 7000meters as fast as you can.

Drew: Snatches 45-65-95-95-105-115#
Chipper: 15:08
Row: 7000meters in 29:44

24NOV06 WOD

2006-11-25T19:14:00.000-05:00

Rehab Cardio: Jump rope for 45 min

22NOV06 WOD

2006-11-22T23:20:00.000-05:00

Circuit:
15 OHS with 75#
10 KB cleans with 36#KB (10 with each arm)
15 Thruster with 2x30# DBs
three rounds for time.

Rehab Cardio:
30 minutes elliptical(I know cardio machines suck, but it's the closest thing to running that I can do on the leg. I should regain strength in the muscles surrounding the fracture in a couple of weeks)

Circuit: Drew 13:14

21NOV06 WOD

2006-11-22T23:14:00.000-05:00

"Lynne"
Bodyweight Bench Press
Pullups
5 rounds, not for time but no more than 2-3 minutes between sets.

Drew: wt. 190# 22/36-18/31-15/23-13/24-13/24
Johnny: wt. 190# 16/23-13/17-11/13-11/19-11/13
Jake: wt. 170# 10/26-7/13-5/11-6/9-5/13

19NOV06 WOD

2006-11-19T20:13:00.000-05:00

Rehab:
Back Squat 7-7-7-7-7
SDLHP 7-7-7-7-7

Circuit: wearing a 35# weight vest
5 Pullups
10 Pushups with feet elevated
10 Situps
10 Body Squats
fifteen rounds for time.

Cardio: (night rehab)
30 minutes elliptical
15 minutes stationary bike

Drew: Back Squats 135-135-155-185-185
SDLHP 95-95-115-135-155

Circuit: Drew 30:32 with 35# weight vest

Cardio: Drew (moderate pace, just trying to keep my range of motion in my left ankle)

18NOV06 WOD

2006-11-18T12:51:00.000-05:00

Circuit:
500m Row (keep all row bouts under 2 min.)
25 Parallette Pushups(Deep with feet elevated 18 inches)
30 Situps
four rounds for time.

Circuit: Drew 22:27
Johnny 25:00

17NOV06 WOD

2006-11-17T11:07:00.000-05:00

Strength: 20 MuscleUps (rings)

Circuit:
Bodyweight Bench Press+10#
Front Squat 135#
Knees to Elbows
10-9-8-7-6-5-4-3-2-1 reps of each for time.

MuscleUps: Drew 1-4-5-6-4
Johnny1-2-2-2-1-2-1

Circuit: Drew 21:28
Johnny 28:30

16NOV06 WOD

2006-11-16T20:26:00.000-05:00

Row: 5k

Drew: 21:30 moderate pace, damper setting #4

15NOV06 WOD

2006-11-15T13:22:00.000-05:00

Strength: HSPUs pyramid 1-max-1 done in incrments of one.

Circuit:
"Chelsea"
5 pullups
10 pushups
15 squats
every minute on the minute for 30 mins.

HSPUs: Drew 1-8-1
Johnny 1-5-1 some asissted
Derrick 1-4-1 asissted

Circuit: Drew as presribed all set were between 28 and 32 seconds.
Johnny crapped out at set #20 but completed all sets but not to time
Derrick finished 8 sets within the time limit, and kept moving the entire 30 min.
not bad for the new guy.

14NOV06 WOD

2006-11-15T13:20:00.000-05:00

Rehab: 30 min or 10 miles on Stationary bike.

Circuit:
95# Push Press
Pullups
Dips
Atomic Situps
20-15-10-5 reps of each for time.

Circuit: Drew 11:39
Johnny 12:23

13NOV06 WOD

2006-11-13T09:05:00.000-05:00

Row: 7000m for time.

Row: Drew 29:54

12NOV06 WOD

2006-11-12T14:25:00.000-05:00

Strength:
One-arm DB bench press 5-5-5-3-3-3

Circuit:
Ring Dips
Floor Wipers
One arm KBS with 36#KB(do all reps with each arm)
21-15-12-9 reps of each for time.

Circuit: not for time
5 clapping pushups with 20# vest
20 sec L-sit
five rounds

Strength: Drew 50-60-65-70-80-90#
Circuit: Drew 8:27

11NOV06

2006-11-11T21:47:00.000-05:00

Me pulling 135#+bodyweight

I've been taking it easy since my injury, apologize for not posting any new workouts. For physical therapy I've been doing a 30 minute row or bike every morning and mostly upperbody and core work (pretty much anything that doesn't upset my fibula(A lot of ring dips and pullups)). Today I did a circuit with bodysquats, and it felt pretty good. The workouts will retun soon.

06WOD06

2006-11-06T08:12:00.000-05:00

Saturday afternoon I gave in and went to the ER to get my leg checked out. It had been bothering me for about two weeks when I landed awkwadly from a clapping pullup. Turns out I've had a broken leg for two weeks and kept working out like it was a sprained ankle. I'm lucky the bone didn't displace during those deadlifts on "Linda"! My recovery in supposed to be 6-8 weeks. I will still post WODs that I will be able to do, mostly core and upperbody strength circuits. Lots of Rings! A bit of advice: Don't let your ego get the best of you. If your hurt, get it checked out before you hurt yourself worse. I'm lucky I don't have a bone sticking out of leg right now. Train Smart. AMB

02OCT06 WOD

2006-11-02T19:50:00.000-05:00

Strength:
Weighted Pullups 7-5-5-3-3-2-2-1-1-1

Circuit:
135# Power Cleans 21-15-9
Bar Dips 30-20-10
reps for time.

Weighted Pullups: Drew 25-45-55-70-80-90-100-135(f)-125-135#
Dave 25-35-45-55-70-80-90-115(f)-100#
Jake 25-35-35-45-45-45-45-45-55#

Circuit:
Drew 5:01 wt. as prescribed
Dave 6:51 had to use 115# on the power cleans (boo-hoo)
Jake 7:33 had to use 95#

01NOV06 WOD

2006-11-01T17:57:00.000-05:00

Circuit:
500m row
21 GHD Situps
15 KBS 1.5 pood
four rounds for time.
(try to keep four rowing bouts under 2 mins.)

Circuit: Drew 18:02
Jake 20:12

Row Splits: Drew 1:37-1:47-1:51-1:51
Jake 2:04-2:05-2:10-2:09

31OCT06 WOD

2006-10-31T15:57:00.000-05:00

HSPUs: Pyramid up from one to muscle failure and back down to one in increments of one.

Circuit:
95# Thrusters
Decline Situps with 45#plate extended overhead
Pullups
10-9-8-7-6-5-4-3-2-1 reps for time.

HSPUs: Drew 1-7-1
Jake did 10 sets of one, some assisted and some unassisted.

Circuit: Drew 11:36
Jake 21:30 with 65# Thrusters

30OCT06 WOD

2006-10-30T10:51:00.000-05:00

10K Row(moderate pace)and Bonus: 3x20 GHD situps

4 mile run

Circuit: Linda " Three Bars of Death"
Bodyweight Bench Press
2 1/2 x BW Deadlift
3/4 x BW Cleans
10-9-8-7-6-5-4-3-2-1 reps of each excercise for each set for time.

Row: Drew 47:03 on damper level #4
Run: Johnny 28:30
Circuit: Drew 21:43 BW is 190 Did all weights as prescibed
Johnny 34:24 BW is 190 did everything as prescibed except the cleans
Jake 40:21 BW 165 did Bench as Px but had to go lower on Deads and Cleans

27OCT06 WOD

2006-10-27T13:32:00.000-04:00

Strength:
One-arm Bar Snatch: 2-2-2-1-1-1-1-1
You must be able to snatch the weight with both your dom. and nondom. hand.

Circuit:
30 One-arm KB Swings 36#kb(15ea. arm)
15 Weighted incline situps with 25#
20 One-arm C&J with 36#kb(15ea. arm)
15 Pullups
four rounds for time.

One-arm Bar Snatch: Drew 65-85-95-95-105-105-110-115#

Circuit: Drew 17:05
Jerry 24:31
Geoff 30:09

26OCT06 WOD

2006-10-26T15:57:00.000-04:00

Row: 45min row with 4x4 minute tabata intervals
(looks like this:
7 min. mod. pace
4 min. tabata int.
5 min. recovery pace
4 min. tabata int.
5 min. recovery pace
4 min. tabata int.
5 min. recovery pace
4 min. tabata int.
7 min. mod. pace
total is 45 min record time.

Strength:
Bench Press 5-5-5-5-5-5

Circuit:
225# Deadlift
Ring Dips
21-15-9 reps for time.

HSPU pyramid: pyramid up to failure in increments of 1 and then back down to 1.

Row: Drew 9882m
Strength: Drew 225-225-225-225-235-245#
Circuit: Drew 2:40
HSPU pyramid: Drew 1-2-3-4-3-2-1 could have done more but was too smoked to do any better.

25OCT06 WOD

2006-10-25T14:22:00.000-04:00

Hungover Circuit:
7 Pullups(dead hang)
15 Pushups
15 Situps
15 Body Squats
as many rounds as you can in 25 min.

Drew: 13 rounds completed.

24OCT06 WOD

2006-10-24T14:09:00.000-04:00

Circuit:
40 one-arm KB swings (36#kb)
5 HSPUs
30 4-count flutterkicks
three rounds for time.

Drew: 9:33

23OCT06 WOD

2006-10-24T14:07:00.000-04:00

10K Run

Drew and Johnny slow pace, app. 48min

22OCT06 Rest Day

2006-10-24T14:06:00.000-04:00

21OCT06 WOD Lang. School Crew

2006-10-21T17:06:00.000-04:00

My roommate preforming one of his infamous Napping Circuits.

5 Arabs, a Persian, and a Spaniard

Strength:
Squat Cleans(Heavy): 5-5-5-5-5

Circuit:
10 Push Press 135#
15 Pullups
15 Burpees
30 Lunges with 2x25plates(15 ea. leg)
4 rounds for time.

Squat Cleans: Drew, Jeremy, Johnny, Geoff: 135-135-145-145-165#
Derrick: 95-95-115-115-115#
Jake: 135-135-135-145-115#

Circuit: Drew(16:30), Jeremy(16:30), Will(19:05), Johnny(20:00), Derrick(25:55), Jake(28:34)

20OCT06 WOD

2006-10-20T16:39:00.000-04:00

MuscleUps: 4 sets max effort on each set

Drew: 3-5-5-6
Dave: 3-5-3-1

19OCT06WOD

2006-10-19T14:19:00.000-04:00

Strength:
Heaving Snatch Balance 3-3-3-3
Pressing Snatch Balance 3-3-3-3
(use easy comfortable weight to focus on form)

Circuit:
Pullups 20-15-10-5
Thrusters 10-5-15-20
KBS 53# 15-20-5-10
Ring Dips 5-10-20-15
for time.

Bonus: 200 abs not for time, but no rest

Practice: 4 sets of max hand stand push ups (HSPUs)

Strength: Drew and Johnny 95# for all sets to focus on technique

Circuit: Drew 11:21
Johnny 12:50

HSPUs: Drew 4-3-2-1

18OCT06 WOD

2006-10-18T14:36:00.000-04:00

Run: 4 miles (80% max HR)

Strength:
Front Squats 5-5-5-5-5

Chipper:
30x DB Push Press 30#DBs
30x 18inch Box Jumps
20x Pullups
50x Pushups
30x KTEs
50x Lunges (25 each leg)
30x Clean&Jerks with 25#DBs
for time.

Run: Drew 29:56

Front Squats:
Drew 135-155-155-165-175
Johnny 135-155-155-165-175
Jake 135-155-135-135-135

Chipper:
Drew 11:50
Johnny 11:35
Jake 17:10

17OCT06 WOD

2006-10-17T12:12:00.000-04:00

My living room

Circuit:
Bodyweight Bench Press 10-9-8-7-6-5-4-3-2-1
Knees-to-elbows (KTEs) 10-9-8-7-6-5-4-3-2-1
Ring Dips 10-9-8-7-6-5-4-3-2-1
Body Squats 30-29-28-27-26-25-24-23-22-21
for time.

Snatch and Clean&Jerk Practice

Afternoon WOD:
Row 30:00 (med. pace and record distance)
GHD Back extension 20-20-20
GHD Situp 20-20-20
(GHD work not for time, but it shouldn't take more than 6min)

Circuit: Drew BW:195 26:17
Johnny BW:195 30:05
Jake BW:165 45:00 (went down to 135#bench after first set of 10)

Afternoon WOD: Row: Drew 6360m in 30:00

16OCT06 WOD

2006-10-16T12:36:00.000-04:00

WOW! Muscle failure after 32 pullups. Jake was relieved when he found the gym's Gravitron machine. (a favorite with pregnant women)

Pullup Pyramid: 200 Pullups in 40 minutes(Strict form, no kips)

Reg. Grip 2-4-6-8-6-4-2
Rev. Close Grip 2-4-6-8-6-4-2
Reg. Wide Grip 2-4-6-8-6-4-2
Rev. Grip 2-4-6-8-6-4-2
Reg. Close Grip 2-4-6-8-6-4-2
Reg. Grip 2-4-6-8-6-4-2-8
for a Grand Total of 200!

Drew: 200 dead hang with no assistance or kipping
Johnny: 96 dead hang and kipped and jumped the rest
Jake: 32 dead hang and then had to use the Gravitron to complete to WOD

15OCT06 Rest Day

2006-10-15T15:06:00.000-04:00

Will doing a Ring L-sit

14OCT06 WOD

2006-10-15T14:56:00.000-04:00

Johnny with 365#
Drew with 505#

Strength:
Heavy Deadlifts 3-2-2-1-1-1-1-1

Circuit:
Pullups
KB Swings 53#kb
Ring Dips
Burpees
21-15-12-9 reps of each for time.

Deadlift: Drew 225-315-315-405-455-500-505#(new max)
Johnny 225-315-315-365-365-365-365-365#(new max)
Jake 225-315-315-335-335-335-335#(new max)
Will 225-315-315-365-385-385-405#(new max)
Geoff 225-315-315-365-365-365-405#(new max)

Circuit: Will 19:02
Johnny 19:34
Jake 24:52 (did only 21-15-9 rep sets)

13OCT06 WOD

2006-10-13T11:35:00.000-04:00

Jake, after the workout fighting the urge to yak!

Track Circuit:
25 incline pushups
20 box jumps
400m sprint
25 incline pushups
20 box jumps
800m sprint
25 incline pushups
20 box jumps
800m sprint
25 incline pushups
20 box jumps
400m sprint
for time. Try to keep 4oos under 1:30 and 800s under 3:00.

Circuit: Drew 15:19
Jake 20:05

12OCT06 WOD

2006-10-12T16:43:00.000-04:00

Endurance:
100 min run/bike

Run/bike: Drew 5.5mile run in 42:30
12 mile bike in 57:30 for a total time of 100 minutes.

notes: The object is to keep the run/bike at a pace you can maintain for the entire 100 minutes.
I usually road bike, but today I road my mtn. bike around Fayetteville with my GPS.
The moutain bike makes for a slower but harder pace. It's good to mix things up.

11OCT06 WOD

2006-10-11T15:36:00.000-04:00

Strength:
Overhead Squat (OHS) 7-7-7-7-7

Muscle Endurance Circuit:
Pushups: 20-30-40-50-60-50-40-30-20 (340)
Situps: 20-30-40-50-60-50-40-30-20 (340)
Lunges: 20-30-40-50-60-50-40-30-20 (340)
for time.

OHS: Drew 65#-85#-95#-115#-115#
Johnny 65-85-95-115-115

Circuit: Drew 40:05
Johnny 40:19

10OCT06 WOD

2006-10-10T12:40:00.000-04:00

Run:
5 mile run on SOPC tank trails

Strength:
Back Squat 5-5-5-5-5-5

Circuit:
Ring Pushups w/ feet elevated
Incline Situps w/ 25# plate
Starbursts
KTEs
21-15-9 reps of each for time.

200 abs and 4x1 minute planches not for time

Run: Johnny 40:05

Back Squat: Drew 225-225-225-225-245-265
Johnny 185-185-185-185-185-135
Jake 225-225-225-225-245-225

Circuit: Drew 8:03
Johnny 11:10
Jake 15:11

09OCT06 WOD

2006-10-09T19:38:00.000-04:00

5 mile run (moderate pace at ~70mhr)

Strength:
Bench Press 5-5-3-3-2-2-1-1-1

Circuit:
Pullups 25-20-15
18in Box Jumps 20-20-20
Dips 30-25-20
245# Deadlifts 15-15-15
53# KB Swings 20-20-15
for time.

Run: Drew (38:57)
Bench Press: Drew 205#-225#-235#-245#-255#-255#-275#-295#(new max) -missed 305#
John 205#-225#-225#-235#-245#-245#-245#-245#-245(missed last 3 attemps)

Circuit: Drew (22:50) almost puked
Johnny (24:50)

08OCT06 Rafting

2006-10-09T19:37:00.000-04:00

We went rafting this weekend on the Upper Gualey River in Fayetteville, West Virginia.

04OCT06 WOD

2006-10-06T14:59:00.000-04:00

Strength:
Ring MuscleUps: Do sets of 1 until muscle failure and then 10 Jumping MuscleUps.

Agility Circuit:
Super Wheel(Medicine ball routine)x3 with 8# medicine ball

Circuit:
21-15-9 reps of each for time.
Power Snatch 95#
DB Thrusters 2x30#DBs
40 4-count Flutterkicks

Ring MuscleUps: Drew 12, Johnny 10Circuit: Drew 18:06, Johnny 20:35

06OCT06

2006-10-06T12:59:00.000-04:00

Rest Day.

2006-10-06T12:43:00.000-04:00

05OCT06 WOD Strength/Circuit/Strength

Strength:
Weighted Dips 5-3-3-3-2-2-1-1-1

Circuit:
30 KB Swings 15 ea. arm with 36# KB
15 Tuck Jumps
10 Push Press 135#
3 rounds for time.

Strength:
One-arm Power Snatch 1-1-1-1-1-1-1-1

Practice:
HSPUs

Weighted Dips: Drew 45#x5, 55#x3, 70#x3, 70#x3, 90#x2, 90#x2, 100#x1, 115#x1, 125#x1
Johnny 45-45-60-70-75-90-90-100-100

Circuit: Drew 9:43
Johnny 11:45

One-arm Power Snatch: Drew 45#-65#-95#-105#-115#