DL max

Haven't max Deadlifted since Dec 31

Prev 475

Failed on 365 after back gave out. 

5 ish km run

Still need to drive and clock it.  33:24 but felt slow

"Joe"

15-12-9 of

24" Box Jumps
2pood KB
135 lb Push Press
Double Unders


13:55

Getup metcon

 “Character is like a tree and reputation like its shadow. The shadow is what we think of it; the tree is the real thing.”

5 x 3 of box squats at 225lbs
20 consec reps of 2 pood KB swings
20 pushups, 5 pullup, 15 pushup, 5 pullup, 10 ohs, 10 DU's

Workout:
5 Getups (20lb)
10 Thrusters (45lb)
15 DU's or 45 singles

Same workout as boys last week
4:35

4x 400m run and 30 squats

15:17

then 3 x 10 hip ext

Grace Rx'd

30 reps of 135 lb Clean and Jerk for time

Prev: 6:30

Tonight 5:20 and I think I did an extra rep to be sure

Snatch Balance and Press

5 rounds of SB and SP
5x3 and 5x5
Consecutive: no bar down between

95, 115, 135, 135, 135

and 3x 10 of Hip Ext

Cindy I hate you

Cindy

Prev best 13 +

Tonight as rx'd
6 rounds and 4 pullups

Push and pull destroyed me. 

Week off and Relay

All week no workout.  Relay got 52km

Tonight 100 tire flips for time
11:19
82 in 10min

Sunday Goats

2 X 10 of
GHD situps
Hip Ext
Pushups

+ 100 DU's for time: 10:16

3 X 800

3 X 800m with 90 secs rest in between

5:08
4:51
4:36

Zercher and G Ups

Started off optimistic:

5 rounds for time of :
10 Zercher squats at 135
15 Turkish Get ups at 35

After one squat dropped to 95 and after 10 getups dropped to ten per round
After 2 rounds, dropped to 3 rounds for time  and got 15:15

Done and done

Workout 6

http://vimeo.com/23134795

100 lb thrusters
C2B Pullups
AMRAP in 7 min
3-3-6-6-9-9-12-12-15-15-18-18-21-21

Got to 12 thrusters with 3 pullups for a total score of 51 reps
Better than expected

Cindy beefed up again

Cindy with 250 m run at beginning of each round
AMRAP 20
Simps 11+ run
Mel 7 + run + 5+5
Me 9 + run + 5

Fran

Barbell Fran with Jumping pullups

Both boys 4:07

Simps and Stretch

Moved the gym to the garage today. 

Jeremy

21-15-9 of
OHS  (broomstick)
Burpees

The boys did Front squats weighted
I did barbell OHS

Simps 6:50   50
Putter 6:32   45
Stretch 8:22  60
Patty 7:20  40
Me 7:50

Workout 5

5 PC at 145
10 Toes to Bar
15 Wall balls at 20lbs

AMRAP in 20min

Got 5, see link to vid.  http://www.vimeo.com/22780161

Wed and Thurs

20 min AMRAP
5 PC
10 Situps
15 Wallballs

Putter at 105 and 6kg 10 +5
Simps at 65 and 7kg  10
Stretch at 70 and 5kg 11
Patty at 65 and 5kg 11
Swiss at 35 and 4 kg 9 + 5
Me- tire pull x 16 lengths, 1 at 300+ lbs 3 at 250

Thurs
4km Centennial Run

Partner run with 40 lb sandbag to trade back and forth
Putter and Stretch 26:10
Me with 15lb med ball 29:38

DL and PP 5 x 3

DL's
Patty and Stretch max out at 275,  Me 355, Mel 195

PP Patty and Stretch max out at 115 or 105
Mel 90

Workout 4 again

Last time 66
This time 85
See link:

http://www.vimeo.com/22501351

Workout 4

Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
120 pound Overhead squat, 30 reps
10 Muscle-ups

http://www.youtube.com/watch?v=A1QmyNX1hWs

Others did:
5 rounds of
15 barbell burpees
10 Front squats
10 Pullups
Putter: 12:30 (45lbs)
Patty: 13:30 (40)
Stretch 13:40 (30)
Simps: 13:50  (40)

Karen and Helen

Boys did 150 wallballs  with either 4,5,6 or 7kg balls

Times from 6:17-8 min

I did Helen but 5 rounds with jumping pullups in 18:40

Workout 3

13 reps plus 1 Clean

Workout 2

Just the boys
15 min AMRAP


T Bones  7 + 9 + 3  (wb)
Simps   6 + 9 + 1  (75 DL 20")
Putter  9 even    (75DL  16")

Simps the only one to keep pushups as rx'd
T Bones subbed wallballs for DL's

Centennial Run

4 km Run
Swiss- 23:15
T- Bone 24:45

Crossfit Open Week 2 workout

15 min AMRAP of 9 DL at 155, 12 Pushups with hand release at bottom, 15 box jumps at 24"

Sprints X 10 rounds

Sprint the length of the gym as many times as possible in 1 min. Rest 30 secs. Repeat for 10 rounds. Record most lengths and least.
8 and 6, every other round was 7

Mel and Simps did Monday workout and scored 55 and 57

Stretch did beefed up "Jackie" 1.5k row, 50 thrusters at 25lb bar, 30 pullups, 20 pushups
15:25

Triplet Tire, Sandbag, Skip

5 rounds for time:
AMReps AP in 1 min with 1 min rest after each round
Sled drag (1 length - 1 pt)
Sandbag (G to OH) 5 reps = 1 pt
Skip singles (10 = 1 pt)

Swiss- 72
Putter - 56
Stretch - 51

Feeling the pain

Shouldered my atlas stone 6 times and felt some funniness in my back so I stopped.
Went to workout at school, max DL with lots of warmups. 
Couldn't lift 385lbs.  Failed twice.  Back not happy. 

Ugly Max Clean

Open Workout Tuesday

Prev 114

Got 138

30 Double Unders
15 Power Snatch at 75lbs
AMRAP in 10 minutes.
see the link to video
http://www.youtube.com/user/ddswitzer1 

Then Power clean max (250lbs with the ugliest form ever) 

Wed and Thur off

DL HPC PP

21-18-15-12-9-6-3
at 95lbs
17:24

Could have had less rest and a quicker time

Fri off

Simps did Death by Lunges

in 9:59.  Great time. 

Sat reg for the Open, now to practice DU's.

Wed and Thurs

Wed- feeling sore still, opted out

Kids did Death by Lunges from 2 posts ago.
All beat BV and I by at least a min

BV did "Christine"
11:something

Thursday:
Tried the open Workout
30 DU
15 G to OH at 75lbs
AMRAP 10
Got 114 total reps 2 rounds and 24 DU

Push press 3-3-3-3-3-3-3

Me: 205
Putter: 125
Patty 95

Post 300, Cindy beefed up

Run 200 meters
5 Pullups
10 Pushups
15 Situps
20 Squats

As many rounds as possible in 20 minutes:

Putter 9
Patty 8 + 200
BV 8+200+5+10+15
Simps 8
Switz 6 +200+5+10+15

Death by Lunges

180m run
30m of lunges 30 m run
15 DB PP at (40)(15)
X 5 rounds for time

D- 14:40
Vis - 13:50

Mon back home (baseline)

Row 500
40 Squats
30 situps
20 pushups
10 pullups (jumping)

5:08

Sat (PGFC)

5 rounds for time
5 DL at 315
5 KB 2 Pood
5 Pushups

6:24

Friday (PGFC)

5 rounds for time
45lb Thrusters x20
10 abmat situps
20 16" Box jumps
23:40

Thurs- Team workout

Teams of 2
Patty and I
Putter and Simps

2 down and back
135 DL X 15 reps
PP (40, 25) DBs
5 rounds
Each partner must complete each exercise before moving on to next (one working at a time)
Near tie
12 and 12:20 (I lose)

Tabata (biggest turnout yet)

Tabata
Pullups, Pushups, Situps, Squats
20 sec on 10 off for 8 rounds of each
No rest in between
Score is your lowest number of reps  in a round per exercise


Switz 34
Mel 33
Kuz 28
Simps 38
TB 32
Putter 46
Patty 45
John Deere 54

Clean X 3

Best 3 reps of clean

135-185-205


Tried to PR 1 rep max (245) and got 235 and then failed twice at 255. Left hand slipped and bar landed in elbow.  Ouch X 2. 



Mel and TB did Dirty 30
TB got 19:54 and Mel 24:40

This week

Tues- Got all the new weights in the gym.  Boys wanted to DL and drop them.

Highest DL was 345lbs so I strung 5. 

Wed.  Sick

Thurs- DL competition.

Putter 305 (at 135)
Patty 305 (at 150)
Big Will 400 (at 190)

For fun I strung 375 by 5

Friday
Dirty 30 with Cloe
Box Jumps (20" and 12")
Pullups
KB (50 and 20)
Lunges
Abmat SU
PP at 45 and 25
Back Ext
Wall ball 16 and 12
Burpees
Single Unders X2
16:30 and 17

Wittman

Seven rounds for time of:
1.5 pood Kettlebell swing, 15 reps
95 pound Power clean, 15 reps 
15 Box jumps, 24" box

Adapted:
Me: 40lb DBs and 20" step ups  24:40
Mel 65lb (30lb kb) 12" box     20:30
Putter: 65lb 30KB and 16" box  6 rounds and quit 21:30
Patty: 45lbs 25KB and 20 "  6 rounds and quit  24:00

Eva and Kelly

Adapted:
Each was 5 rounds for time
400 meter run (Eva)
20 KB
20 Pullups
and
400 meter run (Kelly)
20 box jumps
20 wall balls

Mr. 17:10 eva
Mrs 22:40 eva

Simps 15:30 Kelly
Patty 16:57 kelly
Cloe 18:08 kelly

Hockey day

No one showed to work out Wednesday because they were playing hockey.  Joined them and played for an hour.  Tweaked knee and back and sweated like a pig.

Monday

5 DB DL
5DB Cleans
5 DB Push press
5 DB Squats
X 5 rounds (untimed)

Started with  75s first round *tough
Dropped to 75 DL, 50 Cleans and press and squat for remaining 4 rounds

Friday

Thurs off

Fri 20 lengths of gym with 70 lbs in the sled
12 sprints
Untimed
Really unmotivated

FGB

 Kids picked it
Wanted to go heavy today. 
Me 315 (down 30) no lunch
Mel 245
P2 238
Bart 300
45 lb bar and light ball and 20" box

Gym workout again

3 laps of gym (approx 300meters)
4 burpees
5 situps
6 squats
X 10 rounds








Prev:
Darcy: 23:00
Mel (7 rounds 25:40)

Today:
Darcy 20:18
Putter 16:32
Patty 18:23
Stretch 20:51
Mel 7 rds (2 laps) 16:50

"Success is simply a matter of luck. Ask any failure." -- Earl Wilson

A few days of skiing and then today

2 days on the hill.  Taking it easy on the knees. 

Today
10 rounds- Record best and worst round
95lb Thrusters X 5
Pullups X 10
Run Down and back twice (approx 100m)

Best 1:02
Worst 1:13

Mel
1:19
1:39

Firefighter combat challenge Part 2

Previous run 1:52

Tonight 1:30 and could have done a little faster... next time 1:25

DL and 400

21 DL
400m run
18
400
15
400
12
400

Switz: 150 worth of dbs
Putter DNF after aches
Stretch
Patty
Simps all had 10: 36 with 85-90 lbs

Sunday Gym run

10 down and backs of gymnasium
1 min rest
10 again

3:30
3:15
Could have had less rest and another round.
Mel 4 and 4:15

Friday

5 rounds for time
6 DL at 275
8 Abmat situps
10 Pushups

2 rounds of reg pushups then knees

6:37

Quick but hard workout

Sat off

Rest day

Feeling a cold trying to get in... Gonna workout tomorrow

5 X 5 Backsquat

Was planning 5 sets

Got to 275 for 5 and back starting hurting on 4 reps.  Stopped and done for the day.
Live to fight another day. :)

Cindy

5 Pullups
10 Pushups
15 Squats

AMRAP 20 min

15 rounds + 5+5

10 rounds

3 laps of gym (approx 300meters)
4 burpees
5 situps
6 squats
X 10 rounds

Darcy: 23:00
Mel (7 rounds 25:40)

Yesterday was off.

Rest day again

Worn out today, not sleeping well.  Snowblowed but no workout. 

Tues off, Wed Tough one

5 rounds for time:
Run 400m
15 burpees
15 wallballs

Slim 21:30
Darcy 25:30
P2 made 3 rounds and had to go

12 min run

25 laps of the gym

Kids did the bear crawl wod from last week

Putter: 17:20 (5 wall climbs)
Joe: 24:10
Newf: 22:57

Rest day

Trav's WOD

20 min AMRAP
10 Pushpress at 85lbs
10 KB Swings at 44lbs
10 Box Jumps at 25"

10 rounds with 15 seconds to spare

Tillman (friday)

Tillman
Complete 7 rounds for time:
2 lengths of the gym
7 Deadlifts - 275 lbs
15 Pull Ups
*Rest 45 seconds between rounds

19:40 total

Short day

3 X 5 Push press (was going for 5x5) ran out of time
135, 185, 185



FGB for the wrestling team:
Some inflated scores and some humility
They were destroyed at the end. 

Run 200m 15 pushups AMRAP 20

Darcy: 12 rounds
Mel: 9 + 200
Putter: 18 + 100
The Champ: 15 + 100

Rest day

Fire Hall practice searches with SCBA on and garbage bag over head. 
Used the same amount of air as the skinny guy :)

As rx'd with jumping Pullups

3 rounds for time of:
Run 400 meters
30 Overhead squats, 75 pounds
21 Pull-ups


Darcy 16:30
Mel (15lb bar) 19:18

Sunday workout Bear Crawl

Five rounds for time:
2.5 lengths of gym Bear Crawl (2 for Mel)
10 K2E's (situp Mel)
20 Box Step ups (12" Mel 20" Darcy)

Darcy: 26:30
Mel 33:25

Rankel

"Rankel"
Complete as many rounds as possible in 20 minutes of:
225 pound Deadlift, 6 reps
7 Burpee pull-ups
10 Kettlebell swings, 2 pood
Run 200 meters

I only had 50lb KB otherwise Rx'd


6 rounds in 20:13
Torture on the low back
Yesterday was off

Travis picking up 455lbs on Dec 31 2010

Rest Day

Rest day at home

Kelly scaled

Meant to be:
Run 400m
30 Box Jumps
30 Wall Balls  X 5 rounds

We did:
Run 400
20 Box Step ups
20 Wall Balls  X 3 rounds

Me: 11:50
Mel: 15:09
Putter:10:16
Stretch: 10:57

Angie

100 Pullups (Jumping)
100 Pushups (knee)
100 Situps
100 Squats
For time:  Broke into 5 sets of 20

20:22 (2 min faster than last time)

Putter 12 or 15:48

Nancy

Run 400 meters
95 lb OH Squats 15 reps
X 5 rounds

1st rd. dumped bar at 11 reps, sharp shoulder and knee pain

Try again another day.  Stretch today.

Video for Total