Dan's Crossfit Blog

1st half of goal met!

2008-07-23T10:34:00.004-04:00

I'm now down below high school weight. Booya!

080722 - Row 2k

2008-07-23T10:33:00.001-04:00

Row 2k:
8:10.4

080721 - Filthy Fifty

2008-07-21T18:21:00.000-04:00

For time:
35 Box jump, 18-20 inch box
35 Jumping pull-ups
35 Kettlebell swings, 1 pood
Walking Lunge, 35 steps
35 Ab-Mat Sit-ups
35 Push press, 45 pounds
35 Back extensions
35 Wall ball shots, 14-20 pound ball
35 Burpees
35 Standard Jump Rope Jumps

28:15

080707 - Run, Pushups, Squats

2008-07-08T09:30:00.001-04:00

For time:
800m Run
100 pushups
150 squats
800m run

29:58

080628 - Run, KB Swings, Thrusters, Pull-ups

2008-06-28T15:21:00.000-04:00

3 rounds for time of:
Run 800 meters
30# DB Swing, 21 reps
30# DB Thrusters, 21 reps
21 Pull-ups

33:26

080618 - Shoulder Press, Back Extensions

2008-06-18T14:52:00.001-04:00

Seven rounds for time of:
55 pound Shoulder Press, 21 reps
21 Back extensions

080612 - one legged squats/ ring dips/ pull ups

2008-06-13T10:15:00.000-04:00

Five rounds for time of:
10 Assisted One legged squats, alternating
12 Dips
15 Pull-ups

11:32

080609 - Squat Cleans and HSPU

2008-06-09T19:47:00.001-04:00

5 rounds for time:
95# Squat Clean x 7
HSPU x 15

11:36

080602 - Squat Cleans and situps

2008-06-02T19:28:00.001-04:00

Pack:
For time:
95 lb Squat clean, 10 reps
50 GHD sit ups
95 lb Squat clean, 8 reps
40 GHD sit ups
95 lb Squat clean, 6 reps
30 GHD sit ups
95 lb Squat clean, 4 reps
20 GHD sit ups
95 lb Squat clean, 2 reps
10 GHD sit ups

9:12

080523

2008-05-23T18:04:00.000-04:00

Five rounds for time of:

1.5 pood Kettlebell swings, 15 reps
15 GHD Sit-ups
15 Back Extensions
15 Knees to Elbows

21:25

080522 - DL / HSPU

2008-05-23T09:38:00.001-04:00

Five rounds of:
Deadlift, 3 reps
Handstand push-ups, max reps

DL: 185/235/235/255/255
HSPU: 10/13/17/14/11

row + burpees

2008-05-20T19:29:00.000-04:00

Row 1000 meters
15 Burpees
Row 750 meters
30 Burpees
Row 500 meters
45 Burpees

25:47

080517 - Michael

2008-05-17T11:33:00.000-04:00

Three rounds for time of:
Run 800 meters
35 Back Extensions
35 Sit-ups

23:14

080515 - Cindy

2008-05-15T21:09:00.000-04:00

Complete as many rounds in 12 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

7 sets

Pullups + Dips

2008-05-12T18:32:00.000-04:00

For time:
60 pullups + 60 dips

12:26

080508 - 800m Sprints

2008-05-09T09:41:00.002-04:00

800m sprint x 4, rest as needed between sets

4:08/4:05/4:07/4:01

080506 - Elizabeth

2008-05-09T09:39:00.001-04:00

95# Clean, 1.5 Dips
3 sets of: 21, 15, 9

4:36

080505 - Burpees x50

2008-05-05T19:11:00.001-04:00

For time:
50 burpees

5:07

080503 - Murphy

2008-05-04T01:35:00.001-04:00

For time:
1/2 mile Run
50 Jumping Pull-ups
100 Push-ups
150 Squats
1/2 mile Run

32:18

080501 - Thrusters + Pullups

2008-05-01T18:56:00.001-04:00

Complete as many rounds in 20 minutes as you can of:
45 pound Thruster, 10 reps
10 Pull-ups

7.5 sets

080430 - 5k Run

2008-04-30T18:12:00.001-04:00

5k Run: 32:30
My knees were killing me today, so I had to take it easy.

080423 - Back Squat 5x5

2008-04-23T20:19:00.000-04:00

Back Squat 5-5-5-5-5 reps
135/185/185/185/195

080422 - 30 min run

2008-04-22T21:13:00.000-04:00

30:00 run for time: 2.75 miles

080421 - Should Press

2008-04-21T20:07:00.000-04:00

Shoulder press 3-3-3-3-3 reps

135/145/155/165/165

080420 - Micheal

2008-04-20T13:37:00.000-04:00

Three rounds for time of:
Run 800 meters
35 Back Extensions
35 Sit-ups

23:23

080419 - Elizabeth

2008-04-19T17:00:00.001-04:00

"Elizabeth"

21-15-9 reps of:
Clean 95# pounds
2x Dips

6:51

What is Crossfit?

2008-04-17T19:06:00.000-04:00

Here's a video I found on a local Crossfit group's site. Just in case you want to know what it's all about:

080417 - Nancy

2008-04-17T19:01:00.001-04:00

Pack
"Nancy"

5 rounds for time of:
400 meter run
65 pound Overhead squat, 15 reps

23:15 + 10:00 run

I'm going to start posting clips of the workouts (note: these are not scaled to me, so I'm most likely doing lighter weights/less reps)

080413 - Quarter Gone Bad

2008-04-13T14:57:00.000-04:00

5 sets of:

20# DB Thruster, 15 seconds
Rest 45 Seconds
Beginner pull-ups, 15 seconds
Rest 45 Seconds
Burpees, 15 seconds
Rest 45 seconds

Total rounds:
38 Thrusters
36 Pullups
29 Burpees
Total:
103

080412

2008-04-12T22:50:00.000-04:00

2 mile treadmill run: 22:00

080411

2008-04-11T19:21:00.001-04:00

~2 city mile run. First outside run of the season.

080410 - Kelly

2008-04-10T18:38:00.000-04:00

Three rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball (subbed 15# Dumbbell Thrusters)

21:35

080408

2008-04-09T08:58:00.000-04:00

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Sh. press: 115/135/145/145/145
Push press: 155/155/155/155/155
Push Jerk: 95/115/115/125/125

080407 - 5K Run

2008-04-07T18:14:00.001-04:00

5k - Ran 1600m, followed by 400m spring, 1600m, 400m sprint, etc.

28:39 - new personal record.

080406 - Death By Pull Ups

2008-04-06T12:48:00.000-04:00

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

7 sets + 5 reps

080405 - Crossfit Total

2008-04-05T16:47:00.000-04:00

CrossFit Total

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Rules to remember:
1. You get three attempts at each lift
2. You cannot remove weight from the bar. Example if you put 295 on the bar and make a succesful back squat, that is one attempt. If you decide to go to 315 on the next attempt and you fail you cannot lower the weight and make your third attempt.

BS: 225
Shoulder Press: 165
Deadlift: 295

080404 - Gwen

2008-04-04T18:28:00.000-04:00

"Gwen"

Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

95/115/115

080401 - 4 x 800m run

2008-04-03T09:12:00.000-04:00

Four rounds, each for time of:
800 meter run

Rest as needed between efforts.

4:06/3:54/3:54/4:03
2:00 rest between

080331 - Fran

2008-04-03T09:10:00.000-04:00

9 sets for times:
5 65# Thrusters
5 Pullups

7:05

5k Run

2008-03-30T12:53:00.001-04:00

5k Run - 29:11

Fight Gone Bad

2008-03-29T15:05:00.000-04:00

Three rounds of:
Thrusters (25#) (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

76/77/73 = 226 total

Split Jerk 1-1-1-1-1-1-1

2008-03-28T19:15:00.000-04:00

95/115/135/145(f)/145/145(f)/145(f)

27 MAR 08 - Helen

2008-03-28T08:36:00.000-04:00

3 sets for time:
400m run
21 35# Kettleball Swings
12 Pullups

16:43