Crossfit WOD: 9.25.2010

Name: QCCF - Sat Team WOD

Description: Tire Flip w/2 in & outs x 25, Push Press @ 65# x 100, 400m Run w/1.5 pood KB, Burpee Box-jump x 40, 2 for 1 Wallball at 20# x 50

For Time. Complete all reps of each exercise before moving to the next. 2 team members can do an exercise at the same time. Rep counts are total for all teammates combined.

Result: 11:35

Note: The picture is fun. Click to zoom in. That's a two-finger pull-up! Yup, using only one finger on each hand complete a pull-up. Give it a try! :-)

MK - sent from Droid

Crossfit WOD: 9.24.2010

Name: QCCF - Rich's Challenge

Description: 5 Knees-to-Elbows, 10 Pull-ups, 15 Air Squats

15 minute countdown - Run 1 mile then AMRAP, count total reps

Result: 216 reps

Note: 6:35 mile. Lost track of rounds. 7 for sure, possibly 8. Plus KTE and 1 pull-up.

Done at noon with Rich from my contracting company. He's been CrossFitting for 4 weeks, loves it, and when he heard I am a coach he challenged me to join him for a WOD. He did really well and I was proud to workout with him.

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Crossfit WOD: 9.23.2010

Name: 3 Ladders

Description: Push-up x 2; Box Jump @ 36"; Sit-up x 3

Ladder - rep on the minute to fail, rest one minute then start ladder again with next movement. Score total rungs completed.

Result: 9+16+11= 36 rungs

Note: First minute do one rep then rest, second minute do two reps then rest, and so on... Do only first movement till failure before moving on.

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Crossfit WOD: 9.21.2010

Name: Grace
Description: Clean and Jerk 135 lbs
30 reps for time
Result: 6:38
Note:

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Crossfit WOD: 9.21.2010

Name: Burpees
Description: Burpee
30 reps for time
Result: 1:30
Note:

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Crossfit WOD: 9.21.2010

Name: 1RM Jerk
Description: Jerk
1RM
Result: 185 #
Note: At QCCF, Form is weak. Got it up but did not feel solid.

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Crossfit WOD: 9.20.2010

Name: QCCF - Monday Morning Tabata
Description: Burpee Pull-up, Hang Power Clean, Wall Ball; Finish with 800m run
Tabata timing. 30 seconds rest between movement change. FGB scoring. Subtract total reps from total secs to finish run.
Result: 37+50+65 : 152-200 :: 48
Note: Should have pushed the run harder. Could have got in a couple more HPC and wall balls but cheated myself for a couple extra rest seconds. Burpee position was tough to hit quickly - toe continues to be sore...

Thought I did well and still had got beat down hard by a couple of their 545 am guys. Got to keep pushing!

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Crossfit WOD: 9.17.2010

Name: QCCF - Fight Gone Bad
Description: 20 lbs Wall-ball shots (reps), 75 lbs Sumo Deadlift High-pulls (reps), 20" Box Jump (reps), 75 lbs Push-press (reps), Row (calories)
5 rounds of 5 exercise set, 1 min per exercise with no rest inbetween, 1 min rest between sets
Result: 320
Note: Subbed step ups due to bum knee and broken toe. Excited to work with the Quad Cities CF crew again!

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Crossfit WOD: 9.17.2010

Name: CF Valley Park - Clean Practice
Description: Clean 75 pounds
Technique work
Result: Completed
Note: Great coaching from Brandon. Slightly frustrating... I thought I had a good clean till today!

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Crossfit WOD: 9.15.2010

Name: Squat x 1
Description: Back Squat 1-1-1 / Front Squat 5-5-5-5 @ 135#
Result: Completed
Note: 85%, 90%, 95% / 260, 275, 285 #

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Crossfit WOD: 9.14.2010

Name: Barbara
Description: 20 Pull-ups, 30 Push-ups, 40 Sit-ups, 50 Squats
5 rounds for time
Result: 34:15
Note: Lap 1: 03:21
Lap 2: 03:00
Lap 3: 03:06
Lap 4: 03:00
Lap 5: 04:30
Lap 6: 03:00
Lap 7: 04:11
Lap 8: 03:00
Lap 9: 04:17
Lap 10: 03:00

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Crossfit WOD: 9.13.2010

Name: Up the Pyramid
Description: Squat, Pushups, Squat, Ring Pull-ups
10-20-30 Reps for time.Result: 12:25
Note: Park - Charleston, MO
Plus 8 burpee/muscle-up

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Crossfit WOD: 9.12.2010

Name: FAST & REST
Description: x 00, x 00
1 Rounds for time.Result: Completed
Note: Fast and Rest for 24 hours. Some juice is okay.

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Crossfit WOD: 9.11.2010

Name: CFC Sat Team WOD
Description: Push-ups, Box Jump, Ground to Overhead, Kettlebell Swing, Run 220m
30-20-10 rep rounds for timeResult: Completed
Note: 65# barbell, 1.5 pops KB

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Crossfit WOD: 9.9.2010

Name: Bear Complex
Description: Complex: clean, front squat, push press, back squat, push press
5 rounds of 7 complex reps, rest as needed - do not release loadResult: Completed
Note: 75, 95, 105, 115, 135#

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