3/22/10

Lunch: 2K Row (8:48.9)

Clean and Jerk 5-5-3-3-2-1
103x1 PR

ARAP in 3 minutes 85# (16)
Compared to Sectionals WOD

Thurs 3/18/10 Run 5M

Run 5M - about 1 hour (5mph)
Pretty hard because my legs are still crap from yesterday.

Trying to eliminate grains from my diet
no oatmeal today
no mayo

3/17/10 Crossfit WOD

Run 5K at lunch

W.O.D. 3.17.10
Workout 1 from the Mountain Sectional
Three rounds for time of:
Row 500m
21 Kettlebell Swings (70#/55#)
Run 400m

Used 45# bells except 9 reps in round 2 when I pussed out.
Dorothy: 19:41 (45/35-45/45#)

That was pretty heavy! Could only do ~7 at a time at most.
My back was pretty sore the next day.

3/15/10 Corssfit WOD

W.O.D. 3.15.10

Overhead Squat1-1-1-1-1-1-1

80# OHS!!!!!!

then:

WOD #2 from the recent PA/MD/DE sectional qualifier

In 10 minutes as many reps as possible of:

500m Run

1-Arm Overhead Kettlebell Squats (35/26lbs)

Note: "Nicole" style scoring, put the kettlebell down at any point and run 200m.

124 squats (did not put bell down)

3/12/2010 Crossfit WOD

W.O.D. 3.12.10
Five rounds for time of:
15 foot climb, 1 ascent
5 handstand push-ups
One Legged Squat, 20 reps (10R/10L)

Made it up the rope!!!!!!
Sqeaker handstand push-ups
One legged squats used pole (alot) for assistance

Crossfit 3/10/10

W.O.D. 3.10.10
12 Deadlift(275/185)
40 Wall Ball
9 Deadlift
30 Wall Ball
6 Deadlift
20 Wall Ball
3 Deadlift
10 Wall Ball

Used 135# for 1st set
Moved to 115# for rest
Bad form - needs work

14:41

Focus on catching wall ball and then right back up
Deadlift - Life with legs.

Run 3.5 Miles 10-Mar-2010

Ren run
3.24 miles
34:34
Ave steed 5.7 mph

3/8/10 Crossfit Snatch

Find 1RM snatch
53
58
63
fail
fail
fail
68
fail
fail
etc

Food ok (except chocolate at roadshow)

3/5/10 Crossfit Baseball

Run 3.5 miles at lunch (32:42)

Crossfit Baseball
1st base - 15 Med Ball Cleans
2nd base 10 burpees
3rd 20 KBS 35#
Home 15 cal row

W.O.D. 3.3.10
25 Ring Dips
25 Wallballs (14#/20# all to 10 ft target)
25 Knees To Elbows
25 Deadlifts (135#/200#)
300' OH Walking Lunge (25#/45)

then
Heaving snatch balance @ 70% of your 1RM Snatch(3 reps on the minute for 7 minutes)

Morning Run on Treadmill at Work 2/2/10

Cardio Coach 2
For final sprints did 3.0 incline and 8mph.

3/1/10 Crossfit Badger

3/1/10
1/2 of Badger
15 Squat Cleans (53#)
15 Pullups (last round no band)
400M Run

2/27/10 Swim at Community Center

Swim 40 laps (up + back)=2K Meters
Mostly Breast Stroke
Some Schuylkill crawl
1.25 hours

Need to learn to get my head in the water and breath.
Focus on exhaling hard last 20% of air

2/26/10 Snowed in Workout

A. Jump up steps + 12 squats at the top

B. 5 Pushups
5 Pumping Pullups
5 Ring Dips

Repeat A 3x, Repeat B 3x
Repeat A 3x, Repeat B 3x
Repeat A 3x, Repeat B 3x

Approximately 20 minutes