Memo

Updated: 26 December 2010

All CF workouts of the year have been updated and some pictures have been added to previous posts. I will need to go in and fix the posting dates so they are in order and in the right month, but you get the idea.

I'll continue to add my own workout log as time permits. Hopefully with more pictures this year.

If you're interested in some killer food recipes (paleo friendly) be sure to check out The Naked Kitchen Blog!

Thursday, December 30, 2010

Crossfit WOD: 12.30.2010

Name: CFC 12-30

Description: 3 Hang Power Clean, 3 Box Jump

Each min on the min for 15 min

Result: Completed

Note: 135 lb bar, 20/24/43" box complex

MK - sent from Droid

Wednesday, December 29, 2010

Crossfit WOD: 12.29.2010

Name: CFC 12-29

Description: Tabata Push-ups, 800m run, tabata sit-ups, 400m run, tabata squat, 200m run

Continous clock

Result: 22:07 - 36 score

Note: 50 lb vest on run.

MK - sent from Droid

Tuesday, December 28, 2010

Crossfit WOD: 12.28.2010

Name: Diane

Description: Deadlift 225 lbs, Handstand Push-ups

21-15-9 reps, for time

Result: 7:26
Note:

MK - sent from Droid

Monday, December 27, 2010

Crossfit WOD: 12.27.2010

Name: Bull - Mod

Description: Two rounds for time of:
200 Double-unders
135 pound Overhead squat, 50 reps
50 Pull-ups
Run 1 mile

Two rounds for time

Result: 57:25

Note: Mods- 95 lbs, weighted vest for run

MK - sent from Droid

Friday, December 24, 2010

Crossfit WOD: 12.24.2010

Name: Twas the AM of the Eve

Description: 5 Man-makers; 10 Lunge Steps

5 rounds for time

Result: 8:17

Note: 1 pood kettlebells

MK - sent from Droid

Crossfit WOD: 12.24.2010

Name: 12 Day of 5star Christmas

Description: 1 Snatch; 2 Push Press; 3 Clean; 4 Deadlift; 5 Golden Ring Dips (must sing!); 6 Pullups; 7 Air Squats; 8 Pushups (hands up); 9 Straight Leg Situps; 10 Box Jumps; 11 Burpees; 12 Overhead Squats

Like the song - 1, 2-1, 3-2-1, 4-3-2-1, and so on...

Result: 16:27

Note: 95 lb bar for lifts, At sister Bonnie's affiliate in Warrington PA

MK - sent from Droid

Wednesday, December 22, 2010

Crossfit WOD: 12.22.2010



Name: CFC 12-22

Description: 30 Handstand Pushups; 40 Pullups; 50 Kettlebell Swings @ 1.5 pood; 60 Situps; 70 Burpees

For Time. Complete all reps of each exercise before moving to the next

Result: 13:51
Note:

MK - sent from Droid

Tuesday, December 21, 2010

Crossfit WOD: 12.21.2010

Name: Pullim-Pushem

Description: 75 lbs Sumo Deadlift x 10; Push-ups x 10

10 rounds for time

Result: 6:56
Note:

MK - sent from Droid

Monday, December 20, 2010

Crossfit WOD: 12.20.2010

Name: Jack - Lite

Description: 95 lbs Thruster x 10, 1.5 pood Kettlebell Swing x 10, 24" Box Jumps x 10

As many rounds as possible in 10 minutes.

Result: 4 rounds

Note: Cut down WOD due to back pain from lack of warm-up.

MK - sent from Droid

Sunday, December 19, 2010

Crossfit WOD: 12.19.2010

Name: Nutts

Description: Handstand Push-ups x 10, 250 lb Deadlift x 15, 30" Box Jumps x 25, Pull-ups x 50, 20 lb Wallball Shots x 100, Double-unders x 200, 400 meter Run with 45 lb plate.

For time

Result: 28:06
Note:

MK - sent from Droid

Saturday, December 18, 2010

Crossfit WOD: 12.18.2010

Name: Team WOD w/EE

Description: Row 500 meters; Burpees, Kettlebell Swings 1.5 pood, Wall Ball 15 lbs.

As many rounds as possible in 20 min.

Result: 4769 meters and 300 reps

Note: One partner rows while other does AMRAP on an element. Switch at 500m, continue rep count on next movement. Score is Total Distance and Reps.

MK - sent from Droid

Thursday, December 16, 2010

Crossfit WOD: 12.16.2010

Name: CFC 12-16

Description: Deadlifts

1/10, 1/20, 1/30 reps. Not for time.

Result: Completed

Note: 355/335, 355/280, 355/245 lbs

MK - sent from Droid

Crossfit WOD: 12.16.2010



Name: CFC 12-15

Description: Dumbbell Clean, Pullup

10/1, 9/2, 8/3, 7/4, 6/5, 5/6, 4/7, 3/8, 2/9, 1/10 reps for time

Result: 6:03

Note: 35 lb dumbbells

MK - sent from Droid

Tuesday, December 14, 2010

Crossfit WOD: 12.14.2010

Name: CFC 12-14

Description: Back Squat

5-5-5-5-3-3-3-3 reps

Result: Completed

Note: 225, 245, 265, 285, 225, 225, 245, 245

MK - sent from Droid

Monday, December 13, 2010

Crossfit WOD: 12.13.2010

Name: CFC 12-13

Description: Power Snatch, Wall Ball, Knees to Elbows

21-18-15-12-9 reps, for time

Result: 20:07

Note: 115 lbs

MK - sent from Droid

Saturday, December 11, 2010

Crossfit WOD: 12.11.2010

Name: Hash Run - 12-11

Description: Hash Run

For beer.

Result: Completed

Note: Reading HHH - approx 5 miles

MK - sent from Droid

Friday, December 10, 2010

Crossfit WOD: 12.10.2010

Name: CFC 12-10

Description: Front Squat x 10

Each min on the min for 10 min

Result: Completed plus 2 minutes

Note: 135 lbs

MK - sent from Droid

Crossfit WOD: 12.10.2010



Name: Filthy 50

Description: 24 inch Box Jump x 50, Jumping Pull-ups x 50, KB Swings x 50, Walking Lunge x 50 Steps, Knees to Elbows x 50, 45lb Push Press x 50, Back Extensions x 50, 20lb Wall Ball Shots x 50, Burpees x 50, Double-Unders x 50

For time

Result: 23:51
Note:

MK - sent from Droid

Thursday, December 9, 2010

Crossfit WOD: 12.9.2010

Name: 4 Ring Tabata

Description: Ring Row, Ring Dip, Toes 2 Ring, Ring Jump

Tabata intervals. 8 rounds each. Score is total of lowest intervals

Result: 25

Note: Row - 4; Dip - 5; T2R - 4; Jump - 12

MK - sent from Droid

Wednesday, December 8, 2010

Crossfit WOD: 12.8.2010

Name: Ape Hangers

Description: Hang Power Snatch 3 - 3 - 3 - 3 - 3

3 reps for 5 rounds, increase weight to find 3RM

Result: 3RM - 145 lbs.

Note: 75, 95, 115, 135, 155f, 145

MK - sent from Droid

Crossfit WOD: 12.8.2010

Name: Nicole

Description: Run 400 meters, Max rep Pull-ups

As many rounds as possible in 20 minutes

Result: 6 rounds

Note: With 50 lb weighted vest. Ten pull-ups per round

MK - sent from Droid

Tuesday, December 7, 2010

Crossfit WOD: 12.7.2010

Name: Circus

Description:
50 Box Jump, 40 Push-up, 30 Pull-up, 20 Sumo-deadlift High Pull @ 95 lbs.
50 Double-unders, 40 Wall Ball, 30 Toes2bar, 20 Power Clean @ 95 lbs.
50 Lunge Step, 40 Ring Row, 30 Sit-ups, 20 Deadlifts @ 320 lbs.

For Time. Complete all reps of each exercise before moving to the next

Result: Failed to complete.

Note: 23 minutes at end of Sit-ups, 26:45 at DL failure - 5 reps.

MK - sent from Droid

Friday, December 3, 2010

Crossfit WOD: 12.3.2010

Name: Solid Core

Description: 1 min Toes to Bar,
1 min Hip Extension,
1 min Planche Hold,
1 min Table Hold,
30 sec Hollow Rock,
30 sec Superman,
30 sec Hollow Rock,
30 sec Superman

As many reps as possible in 6 total min

Result: Completed.
Note:

MK - sent from Droid

Crossfit WOD: 12.3.2010

Name: Walking Tall

Description: Overhead Barbell Lunge

10 steps x 5 rounds

Result: Completed

Note: 115 (10), 125 (10), 135 (8+2), 145 (2+3+2+2+1), 165 (f) 155 (f) 115 (10)

MK - sent from Droid

Thursday, December 2, 2010

Crossfit WOD: 12.2.2010

Name: Picking Up the Throwdown

Description: 3 min max rep Ground to Overhead @ 95 #
30 sec rest
4 rounds tabata Pull-ups
3 min max rep Ground to Overhead @ 95 #
30 sec rest
4 rounds tabata Push-ups
3 min max rep Ground to Overhead @ 95 #
30 sec rest
4 rounds tabata Sit-ups
3 min max rep Ground to Overhead @ 95 #
30 sec rest
4 rounds tabata Squats

For Time.

Result: 307 reps

Note: 25; 10,8,7,6; 21; 20,15,10,8; 26; 12,12,12,12; 28; 20,19,18,18

MK - sent from Droid