Thursday - Deadlift 5x200 PR

Buy in @Brand X turned out to be my workout:

Deadlift 3-5 set max


5x115
5x135
5x185
200x5 PR

First time doing 200 for more than a single.

Did a little bit of handstand practice but then had to run.

Off topic - Go buy Dan's book.

Some of you know a fellow longtime CrossFitter, Dan Silver of TheArtofDanSilver infamy (mostly Work safe…If you aren’t familiar with him, go read his stuff, it’s funny stuff.)

Well, at long last his first novel has been published in Kindle format and is available on Amazon. Cop - A Novel

It’s a great story, about a tattooed, ex-punk rocker who applies for and is admitted to the San Francisco Police Academy. It’s based largely on Dan’s actual experiences. For 5.95 you can’t beat the cost, and it is readable on Kindle as well as iPhone, iPod Touch, iPad, Blackberry and PC kindle apps. I believe a Droid app is in the works.

If you download it drop me a line or comment! You won’t be disappointed, because it is funny, tragic, suspenseful, sarcastic and a very good read.

Wednesday - Row 5k 22:30

Row 5k 22:30 (-0:06)
Row 2k 8:41 (-0:07)

DYING.

I quit rowing after the 2k and let the clock run for 30 seconds rest and still PR’d in the 5k. Until I checked my records I was sure I had tanked it.

Monday, row 1k, 50 HPS, 30 push ups

Row 1k
50 hang power snatch
30 Push ups

11:37

Previously 13:44

Saturday - WOD from 100423

WOD from 100423

Modifed for Pack:
Three rounds for time of:
95 pound Hang power cleans, 15 reps
15 Burpees

women - 65

Was hoping for something closer to 6:00 but this’ll do seeing as how I almost puked afterwards and my mother came in an glared at me because I was coughing and gagging after workout.

8:41

Friday - run 1 mile x 3

3x
1 mile run
rest 3 min between.
9:35, 10:01, 10:11

Thursday @ Brand X - McGhee (Hero Workout)

Brand X 6:30p

Buy in: 1:00 DU’s-> 1:00 Tuck jumps-> 1:00 Squat
WOD: “McGhee”
PORCH

30 min AMRAP
5 Deadlifts #155
13 Push ups
9 Box jumps 20”

10 rounds according to hash marks.

That was tough. Box jumps all jumped.

Wednesday, Lynne

Buy in matted class area outside of work gym:

20 s2s jumps, forwards rolls, 15 squats, bear crawl
15 each foot f2b hops, forward rolls, 15 squats

Lynne (scaled)

5 rounds of

Max Pull Ups (cable machine pull up bar)
Max Bench Press (85# 55%BW)

11/14, 6/10, 6/9,6/9, 5/10

monday double trouble

"Word to the Wise" oh, that's not me. Wise. ;)

WOD from Friday

Row 500m x 4, rest 3:00 between rounds

2:07.5
2:08.8
2.09.9
2:11.1

Rest 5 minutes

Wod from Today:

3 RFT

Walking lunge 100ft
50 squats
35 back ext

20:01

Saturday, Belated saint patrick's day workout at brand x

Brand X Belated St Patrick’s/Highland games

Partner, Skipper

WOD: Partners Working one at a time (as mod for Handstand walk and TTB, with a Kilts on)

200m Partner carry
10 Rope climbs
1 Wheelbarrow walk (up and back mat)
20 Skin the cats
1 Wheelbarrow walk (up and back mat)
30 HSPU (feet on box)
1 Wheelbarrow walk (up and back mat)
40 Box Jumps 20” jumps for Karen, 24” step up, jump down for me.)
1 Wheelbarrow walk (up and back mat)
50 Muscle snatch #35 for 25, 45 # for 25
1 Wheelbarrow walk (up and back mat)
60 floor wipers
1 Wheelbarrow walk (up and back mat)
70 KB swings #1.0 Pood
200m Partner carry

37:05

Just watched the highland stuff. smile That was fun.

Friday @brand x

Crossfit Brand X 6:00pm
:
Warm up: 3x 200m. Pose practice.

Buy in deadlifts 3x 145, 175, 195

4 rounds
20 side jumps over 8" barrier
10 burps
10 pull ups
10 burps
10 pull ups

19:30
Finished 3 rounds in 13:50.
Rested (character failure break) before 4th round.

Thursday 50 Push ups - 3:27

Previous: 50 push ups 4:16

Rip McGhee.

We have too many heroes lost and not enough workout days to commemorate them. I think it’s fitting to always think of the men and women in service, whether military or peace officers and public safety, as we do our workouts. A bit of motivation to throw a little of our sweat and maybe a drop of blood on the floor in their honor.

Apologize for crossposting. And for those not familiar with CrossFit, "Headquarters" aka Greg and Lauren Glassman, dedicates a handful of named workouts a year to those who sacrifice their lives during sworn service.

Today's Workout of the Day is in Honor of another serviceman.

http://www.crossfit.com/mt-archive2/005366.html

THURSDAY 100415

"McGhee"

Complete as many rounds in 30 minutes as you can of:
275 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box

James Hobart 23 rounds, Eric Magee 22 rounds, Amy Ferro 15 rounds + 5 DL (187lbs).
Post rounds and fractions of rounds completed to comments.

Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.

Wednesday - Filthy Fifty at Work 38:37

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

38:37

Gym mods 25# DB swings, bench step ups, 12# med ball 10’ target.

box stp 02:19.57
jump pu 01:56.84 squat cage to oly bar in high rack.
lunge 01:50.35
db swing 02:40.57 25#
kte 06:33.43 (had to do in sets of 3-5 off high pull up bar)
Push Pr 03:57.40 45#
Back Ext 03:05.67
wall ball 03:38.64 12#, 10'
burpees 06:34.72
DU 06:00.22 mostly doubles

38:37.45

Last time with no only women's 50:58. I think this would still be a PR with no mods. The kte were legit, and the push press was not mod’d. After I finished the bench step ups I saw a bench that was at least 20” high. grrr.

Tuesday, Back Squats and Wheelbarrow walks

6:30pm at Brand X

Warm up: Watch Connor and Jake smoke anything I could ever do, double under practice

Buy in:
Backsquats x 5

95, 125….

failed 145 first rep. Done.


5 rounds
75# pound Back squat, 20 reps
20 yards wheelbarrow walks (w/partner)

18:36
All Back squats unbroken.

Annie as rx'd Stopwatch Results 16:43

50-40-30-20-10
Double-Unders
Sit ups (ABMAT)

50         00.00     (Tie shoe) 06:20.15
40      04:05.43     10:25.59
30      03:19.12     13:44.71
20      01:57.52     15:42.23
10        01:00.96     16:43.19

Timing by BlackBerry

Grace @ home.

Did the Diablo CrossFit Saturday WOD : Grace.




My bar at home is brutal on the thumb skin, when you do the hook grip. I was slower also due to having to lower each rep. I could have gone faster. 9:22. My form was not great either. I think I got better as the workout went on.

Friday, C2B Pull ups, 20" box jumps, Sit ups

@Brand X at 6:00p

Buy in: run 800m.

10 > 1
Chest to Bar Pull ups
24" box jumps (did 20")
Sit-ups, abmat

16:27

Did chest to bar pull ups for the full work out. all but the 7 rep round unbroken. 20" box jumps, only missed one rep. Haven't done box jumps in a LOOOOONG time.

Wednesday, WOD Row, DU, Burpees

WEDNESDAY 100407

For time:
Row 500 meters (2:13 on rower timer, 2:44 when I hit the lap button)
150 Double-unders (16:41…stupid but still able to do some sets of 6 or 7)
50 Burpees (5:50)

25:15

Must practice double-unders.

Tuesday, finally did some running.

A little ramble….

I had jury duty today. I woke up at 0530 and cooked two eggs and ate them. In the car on the way to court, I ate a sliced orance and drank black coffee.

I took with me 2 boiled eggs, sliced oranges and a nut bar (almonds, peanuts and sunflower seeds mainly, 6g sugar) oh and an apple.
at 0900 I ate one egg and half an orange. Then I got a triple espresso at the coffee cart.
At Noon I went to the mall and got a soft corn shell taco - steak with an avocado slice and salsa. I forgot to have them leave off the cheese. Iced tea.
At 1530 I ate two beef kabobs at Daphnes with salad.
at 1600 I got to my friend’s house where she gave me clothing I never even thought i’d fit into.
At 1730 I drove home and got there at 1800. Bradley wanted to get points on his poke-walker so he asked me to walk up the the school, about .8 miles up hill, so I ran it with about three brief stops to let him catch up (riding bike up hill, harder than running). Finished around 10 minutes with no timer. Did some awkward KTE and pull ups on the monkey bars and that dome monkey climby thing. Did some handstands in the grass. Ran back home, downhill in 7:54
At 20:00 I ate two baked chicken thighs, coated with I’m sure some flour based seasoning that tastes delicious. I owe myself an orange or an apple

I feel great. That is all.

Thanks for listening.

PS I know, I know I didn’t eat any veggies. Salad and salsa don’t count. Tomorrow I’ll eat green stuff.

monday

Rowing the 1600/1200/800/400 wod.

Rowed 2k 8:48 PR
6:45 1500m
4:29 1000m
2:11 500m.

Friday - Tabata Something Else 318

@ brand X

buy in - hip mobility exercises and 200m Runs

WOD - Tabata Something Else

Pull ups
Push ups
(combined pull up and push up total 94)
Sit ups (106)
Squats (118)

Total 318
Don't know if that is good, I'm thinking not that great compared to others but I'll take it.