Crossfit WOD: 1.31.2011

Name: Forrest

Description: L-Pullups x 20, Toes to bar x 30, Burpees x 40, Run 800 meters

3 rounds for time.

Result: 34:44

Note: No warm-up.

MK - sent from Droid

Crossfit WOD: 1.28.2011

Name: BS, T2B, KBS

Description: 20 Back Squat (75%), 40 Toes-to-Bar, 60 Kettlebell Swings (2 pood)

For time

Result: 10:01

Note: 250 lbs BS

MK - sent from Droid

Crossfit WOD: 1.27.2011

Name: Griff

Description: Run 800 meters, Run 400 meters Backward, Run 800 meters, Run 400 meters Backward

For time

Result: 12:28
Note:

MK - sent from Droid

One year later...

Here I stand. In front of you. One year after my very first CrossFit WOD. It's been a tremendous journey - physical, mental, and social. I could not ask for more. My humblest regards and gracious thanks to everyone who has been involved.
-Mike.

MK - sent from Droid

Crossfit WOD: 1.25.2011

Name: Barbara

Description: 20 Pull-ups, 30 Push-ups, 40 Sit-ups, 50 Squats

5 rounds for time

Result: 30:43

Note: 2:59, 3:17, 4:09, 3:45, 4:33

MK - sent from Droid

Crossfit WOD: 1.24.2011

Name: Climb, Jump, Jack

Description: 5 Wall Climbs, 10 Box Jump 24", 15 V-ups

4 rounds for time

Result: 9:55
Note:

MK - sent from Droid

Crossfit WOD: 1.22.2011

Name: Erin - mod

Description: 35 lbs Kettlebell Split Clean x 15 reps, 21 Pull-ups

5 rounds for time

Result: 16:31

Note: Subbed 1 pood KB for 40 pound dumbell

MK - sent from Droid

Crossfit WOD: 1.21.2011

Name: Crossfit Total

Description: Squat x 1 rep, Shoulder Press x 1 rep, Deadlift x 1 rep

Total 1 rep max for all lifts

Result: 895 pounds

Note: 155 SP, 335 BS (pr), 405 DL (pr)

MK - sent from Droid

Crossfit WOD: 1.20.2011

Name: Sprints

Description: 100 meter sprints

Ten rounds

Result: Completed

Note: Rest as needed.

MK - sent from Droid

Crossfit WOD: 1.18.2011

Name: Bear Complex

Description: Power Clean, Front Squat, Push Press, Back Squat, Push Press

5 rounds of 7 reps

Result: 95, 115, 115 (4), 95, 95

Note: With the same bar perform each movement once for one rep, change weight as needed to keep up technique and power.

MK - sent from Droid

Crossfit WOD: 1.17.2011

Name: Tab PU, Amrap DL SLS DU, Tab SU

Description: Tabata Push-ups, Rest 1 Min
AMRAP 15 - 7 Deadlift @ 275, 15 Pistol, 21 Double-under; Rest 1 min
Tabata Sit-ups

For reps and rounds

Result: 7, 6 rounds + 5 reps, 12
Note:

MK - sent from Droid

Crossfit WOD: 1.15.2011

Name: Skill - Clean

Description: Practice the clean for 45 minutes

Result: 70 reps

Note: Found that 105 to 135 is a good weight for form practice.

MK - sent from Droid

Crossfit WOD: 1.14.2011

Name: 16 min AMRAP Interval Circuit

Description: AMRAP 7 MIN of:
10 half-moons @ 1 pood
20 mountain climbers
20 single arm push press @ 1 pood

Rest 3 Min

AMRAP 5 MIN OF:
15 single arm kettlebell swing @ 1 pood
10 pushups

Rest 2 Min

AMRAP 3 MIN OF:
10 hollow rocks
10 supermans

Rest 1 Min

AMRAP 1 MIN OF:
Burpee high jumps (6 in above reach)

For total reps

Result: 480 reps

Note: Fun! And challenging. 3 rounds + 35 reps, 5 rounds + 10 reps, 7 rounds, 20 reps.

MK - sent from Droid

Crossfit WOD: 1.13.2011

Name: Front Squat 3x3

Description: Front Squat 3-3-3
For max weight

Result: 255 lbs 3RM

Note: Got the 3 rep and had nothing left for even one more in the next set.

MK - sent from Droid

Crossfit WOD: 1.11.2011

Name: Deadlift 3x3

Description: Deadlift 3-3-3

For 3 rep max

Result: 375 lbs

Note: Felt much stronger than last week. Ten pound PR.

MK - sent from Droid

Crossfit WOD: 1.10.2011

Name: Push Jerk 5x5

Description: Push Jerk 5-5-5-5-5

5 rep max

Result: 155 lbs
Note:

MK - sent from Droid

Crossfit WOD: 1.10.2011

Name: Push Press 3x5

Description: Push Press 3-3-3-3-3

3 rep max

Result: 175 lbs
Note:

MK - sent from Droid

Crossfit WOD: 1.10.2011

Name: Press 1x5

Description: Shoulder Press

1-1-1-1-1

One rep max

Result: 145 lbs
Note:

MK - sent from Droid

Crossfit WOD: 1.8.2011

Name: CFC 1-8

Description: 21 Deadlift (95), 42 Push-ups, 15 Half-moons, 30 Pull-ups, 9 Ground-to-Overhead (95), 18 Box Jump (24")

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

Result: 7:33
Note:

MK - sent from Droid

Crossfit WOD: 1.7.2011

Name: CFC  1-7

Description: 15 Pull-ups, 20 Double Unders, 30 Squats

As many rounds as possible in 20 min

Result: 9 rounds + 11 pull-ups

Note: Pushed hard by EE shooting for 10 rounds. :-)

MK - sent from Droid

Crossfit WOD: 1.6.2011

Name: CFC 1-6
Description: Box Squat
5 - 5 - 5 repsResult: 245
Note: Difficult due to soreness from Tuesday. Kept form throughout.

MK - sent from Droid

Crossfit WOD: 1.4.2011

Name: Deadlift 5 by 3

Description: Deadlift

3-3-3-3-3

Result: 365 3rm

Note: 345, 365 (pr), 375 (2,1f), 375 (1, 2f), 315

MK - sent from Droid

Crossfit WOD: 1.4.2011

Name: CFC 1-4

Description: 8 Deadlifts, 30 Situps

5 rounds for time

Result: 7:38

Note: 60% of 1rm for DL (235)

MK - sent from Droid

Crossfit WOD: 1.3.2011

Name: CFC 1-3

Description: Clean and Jerk 95 lbs

Each min on the min, add one rep per round until failure to complete

Result: 10 rounds
Note:

MK - sent from Droid

Crossfit WOD: 1.1.2011

Name: New Year Run Challenge

Description: Run ten minutes for maximum distance

Every hour on the hour for 12 hours

Result: 16.22 miles

Note: Done in Ithaca at Melissa's house. I was inspired to do this because Erika gave me this super shirt I wanted to wear and she always loves to just go on a run. Here was a cool way to do that - twelve times in a day.
In the end, I am proud to have completed it. I am also stupid for the same. Long stories made short - the same aches from the last 12 hour race I ran came up this time and I should have called it after 8. But pride won out again and I slowed down and struggled through to the finish. Thankfully, Erika's support from afar and Bonnie running alongside me made it possible.
It was a cool experience. I look forward to watching others do it in the near future.

MK - sent from Droid