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!

Tuesday, August 31, 2010

Crossfit WOD: 8.31.2010

Name: Helen
Description: 400 meter Run, 1.5 pood Kettlebell Swing x 21 reps, Pull-ups x 12 reps
3 rounds for timeResult: 10:01
Note: Unable to link pull-ups today. KB swings felt sluggish. Forced to slow last 200 by 2.5 mph. Overall a poor performance. :-(

MK - sent from Droid

Monday, August 30, 2010

Crossfit WOD: 8.30.2010

Name: Clean & Push
Description: 5 Squat Cleans 115#, 10 Push-ups - toes on 24" box
4 rounds for timeResult: 2:50
Note: Strength: Back Squat 5 by 225, 245, 265

MK - sent from Droid

Sunday, August 29, 2010

Crossfit WOD: 8.29.2010

Name: Sweep Run
Description: Run 3.2 miles
Collect all directional signs along the way Result: Completed
Note: Sweep of tri course. Sprint between each set of signs.

MK - sent from Droid

Crossfit WOD: 8.29.2010

Name: FAST & REST
Description:
Result: Completed
Note: Fast and Rest for 24 hours. Some juice is okay.

MK - sent from Droid

Tuesday, August 24, 2010

Crossfit WOD: 8.24.2010

Name: Main Site 8-24
Description: Tie a five-pound plate to hang an honest 18" above your tiptoe reach and complete 5 rounds for time of:
50 Jump and touch
40 Squats
30 Sit-ups
20-Push-ups
10 Pull-ups

Kristan Clever 24:13 (14" jump), Lucas Zepeda 24:34, Jesse Bazarnick 26:25, Pat Barber 28:56, Rebecca Voigt 32:53 (14" jump), Laurie Galassi 35:47. Post time to comments.

5 rounds for timeResult: 27:02
Note: Lap 1: 04:07
Lap 2: 05:39
Lap 3: 06:21
Lap 4: 05:28
Lap 5: 05:29
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MK - sent from Droid

Monday, August 23, 2010

Crossfit WOD: 8.23.2010

Name: Lunge Lap
Description: 400 meter Walking Lunge
For time, Count steps
Result: 18:08
Note: Lost count around 375 as Aaron walked up and started to give it a go and we got to talking... Estimate 425 steps.

MK - sent from Droid

Sunday, August 22, 2010

Crossfit WOD: 8.22.2010

Name: 24 hour Fast
Description: Fast and rest
Fast and rest for 24 hours. Some juice is okay.
Result: Completed
Note: Not as bad as I thought!

MK - sent from Droid

Crossfit WOD: 8.21.2010

Name: Walkabout
Description: Long slow walk
Walk around town of Enid

Result: Completed
Note: 5 hours, 15 pound pack

MK - sent from Droid

Crossfit WOD: 8.20.2010

Name: Enid, OK - Stadium Run
Description: Interval Stair Climb - 52 Steps
3 tabata rounds of 4 intervals: 150/75, 120/60, 60/30

Result: 5, 4, 2
Note: Averaged 1 set of climbs for each 30 seconds of work; 97 degrees, 40% humidity

MK - sent from Droid

Crossfit WOD: 8.19.2010

Name: Enid 2
Description: 10 Box Jump, 10 Sit-up, 25y Sandbag run, 20 Push-up, 20 Sandbag Squat, 25y sandbag run
As many rounds as possible in 20 min
Result: 8 rounds
Note:

MK - sent from Droid

Crossfit WOD: 8.17.2010

Name: Enid 1
Description: Sit-ups x 30, Run x 30m, Burpees x 10, Handstand Walk x 10m
5 Rounds for time.
Result: 17:00
Note:

MK - sent from Droid

Crossfit WOD: 8.16.2010

Name: Lunges Plus
Description: Walking Lunges x 50 steps, Squat x 50 reps, Run 400m
Four Rounds for Time
Result: 17:10
Note: Lap 1: 04:00
Lap 2: 04:22
Lap 3: 04:24
Lap 4: 04:24
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MK - sent from Droid

Crossfit WOD: 8.15.2010

Name: Run w/squats
Description: Run, 20 squats every 2 songs
Result: 2 hours
Note: Run around Grand Island, NE

MK - sent from Droid

Friday, August 13, 2010

Crossfit WOD: 8.13.2010

Name: Daniel
Description: 50 Pull-ups, 400 meter Run, 95 lbs Thruster x 21 reps, 800 meter Run, 95 lbs Thruster x 21 reps, 400 meter Run, 50 Pull-ups
For time

Result: 19:51
Note: At AA in Billings.

MK - sent from Droid

Tuesday, August 10, 2010

Crossfit WOD: 8.10.2010

Name: Pull-ups & Dips
Description: Pull-ups, Dips
50-40-30-20-10 reps for time.
Result: 27:45
Note: On school playground in Conrad, MT. Pull-up bar too low to link. Not real motivated this am. Took a lot of mental fortitude to finish WOD.

MK - sent from Droid

Sunday, August 8, 2010

Crossfit WOD: 8.8.2010










Name: Glacier NP Run
Description: Trail Run
Not for time
Result: Completed
Note: Piegan Pass and Siyeth trails, approximately 7 miles. Awesome views, multiple wildlife encounters. Half done barefoot.

MK - sent from Droid

Saturday, August 7, 2010

Crossfit WOD: 8.7.2010

Name: AA- Sat Swingers
Description: 75 # Push Press, 1.5 pood KB swing
Tabata
Result: 156
Note: 156 total reps, Low: 8 pp, 7 kbs

MK - sent from Droid

Friday, August 6, 2010

Crossfit WOD: 8.6.2010

Name: CFB 8-6
Description: 10 Pull-ups, 10 Sumo Deadlift High-pull, 10 Burpees
As many rounds as possible in 20 min
Result: 7 rnds
Note: Scaled to 75#

Crossfit WOD: 8.4.2010

Name: CFB 8-4
Description: 30 Walking Lunge w/45# Overhead, 15 Ring Dip
As many rounds as possible in 10 min
Result: 5 rnds
Note: Extremely tight and sore lumbar. Coach Yurii recommends full day of rest tomorrow.

Crossfit WOD: 8.3.2010

Name: CFB 8-3
Description: 2 Turkish Get-ups 1.5 pood, 4 Handstand Push-ups, 6 Box Jumps 36"
6 rounds for time
Result: 28:48
Note: At affiliate CrossFit Billings

Crossfit WOD: 8.3.2010

Name: AA 8-3
Description: Ground to Overhead 95#, Sit-up
25/50 - 20/40 - 15/30 - 10/20 - 5/10 reps for time
Result: 12:58
Note:

Crossfit WOD: 8.2.2010

Name: Roy
Description: 225 lbs Deadlift x 15, 24" Box Jumps x 20, Pull-ups x 25
5 Rounds for time.
Result: 27:28
Note: At Alternative Athletics, Billings, MT

Crossfit WOD: 7.31.2010

Name: Saturday Shuffle
Description: Squat, 10m Run, Push-up, 10m Run, Sit-up
1 - 2 - 3 - 2 - 1 reps, 3 rounds for time on 30 sec rest
Result: 4:06
Note:

Crossfit WOD: 7.30.2010

Name: Recovery 3
Description: 3 x 10 Bottom to Bottom Squats then:
Barbell Jump Squats, Pull-up, 4 ct Flutter Kick
7 rounds of 7 reps, NOT for time
Result: Completed
Note:

Crossfit WOD: 7.29.2010

Name: Elizabeth
Description: Clean 135 lbs, Ring Dips
21-15-9 reps, for time
Result: 8:55
Note: As rx'd

Crossfit WOD: 7.27.2010

Name: Nancy
Description: 400 meter Run, Overhead Squat 95 lbs x 15 reps
5 rounds for time
Result: 13:33
Note: Scaled to 75#

Crossfit WOD: 7.26.2010

Name: Bday Scheme
Description: Clean, Pull-up, Sprint
Push Jerk, Sit-up, Row
Back Squat, Push-up, Sprint
Snatch, Squat, Row
Deadlift, Box Dip, Sprint
OH Squat, Box Jump, Row
15 Rep / 30 Rep / 30 secs
Result: 23:00
Note: 95, 95, 135, 65, 185, 65 #

Crossfit WOD: 7.25.2010

Name: Games WOD 2
Description: Clean 3 Reps, HSPU 4 Reps
7 rounds for time
Result: 10:00
Note: Clean scaled to 155#, HSPU on plates

Crossfit WOD: 7.22.2010

Name: Bugg'sy
Description: Man-maker 25#, Sit-up, 500m Row
21-15-9 reps, for time
Result: 14:16
Note: England Hotel WOD

Crossfit WOD: 7.21.2010

Name: England Hotel WOD
Description: 100 DB Thrusters 25# w/5 Burpees on 5 min
For time. Finish with 500 m row
Result: 15:00
Note: 13 mins w/ 2 rounds Burpees

Crossfit WOD: 7.18.2010

Name: Shuttle - SJ & P
Description: Shuttle run 10/25, Squat Jump, Push-up
25 - 20 - 15 - 10 - 5 reps for time
Result: 06:25
Note: 

Crossfit WOD: 7.16.2010

Name: Angie
Description: 100 Pull-ups, 100 Push-ups, 100 Sit-ups, 100 Squats
For Time. Complete all reps of each exercise before moving to the next
Result: 16:58
Note:

Crossfit WOD: 7.14.2010

Name: Anti-pushing Daisies
Description: Shoulder Press 3 x 3; Push Press 3 x 3; Push Jerk 1 x 3
Not for time. 90 sec rest interval
Result: Completed
Note: SP: 135, 120, 125
PP: 130, 135, 140
PJ: 145, 155, 165

Crossfit WOD: 7.13.2010

Name: Fran
Description: Thruster 95 lbs, Pull-ups
21-15-9 reps, for time
Result: 6:40 pr
Note:

Crossfit WOD: 7.12.2010

Name: Hippie Power
Description: Clean, 2 Front Squat, Push Jerk - 5 reps
Front Squat (85% x 3) (90% x 3) (95% x 3)
Good Mornings - 3 rounds x 8 reps
Not for time. 90 secs rest interval
Result: Completed
Note: First interval: 115, 145, 165, 165, 145
Second Interval: 155, 165, 175
Third Interval: 115

Crossfit WOD: 7.10.2010

Name: One by, Two by...
Description: 1 Muscle-up w/5 L-sit, 5 Burpee Box Jump, 10 DU
Multiply reps by round number. Go to failure on movement, continue with others. Complete one additional round with final movement.
Result: 2 rounds MU, 4 rounds others.
Note:

Crossfit WOD: 7.9.2010

Name: Cindy
Description: 5 Pull-ups, 10 Push-ups, 15 Squats
As many rounds as possible in 20 min
Result: 22 rounds
Note: First time ever that I got the kipping pull-up chained together

Crossfit WOD: 7.8.2010

Name: Run
Description: Run 6.5 miles
For time
Result: 53 mins
Note: From home through Akron to cycle shop. 97 degrees w/high humidity

Crossfit WOD: 7.7.2010

Name: DL's
Description: Deadlift - 7 rounds
5 - 5 - 3 - 3 - 1 - 1 - 1
Result: 365# pr
Note: 225, 255, 275, 305, 325, 345 pr, 365 pr, 375 fail

Crossfit WOD: 7.6.2010

Name: Nicole
Description: Run 400 meters, Max rep Pull-ups
As many rounds as possible in 20 minutes
Result: 6 rounds
Note: 19, 10, 12, 15, 10, 7 pull-ups

Crossfit WOD: 7.4.2010

Name: Lava 7-4
Description: 25 Walking Lunge, 25 Push-ups, 25 V Sit-ups, 25 Squats
4 rounds for time
Result: completed
Note: On beach.

Crossfit WOD: 7.3.2010

Name: Lava 7-3
Description: Push-ups, Knees to Chest, Bench Push-up, Bench Dip
50-40-30-20-10 rep rounds for time w/75m sprint between each exercise
Result: completed
Note: On boardwalk at beach