21-15-9 Deadlift 225, K2E (Diane with K2E instead of HSPU)

21-15-9
Deadlift 225
Knees to elbows

08/27/09, CFP, 1500 - 9:03
Grip and lat blaster!! next time pull the first 21 non-stop

3 rounds 10 box jump, 10 push press, 10 double unders, run 400m

08/24/09, CFP, 1730 - 11:00 +/-
Planned rest day hijacked by Quinn who did not want to work out alone. Okay - CV'd.
This workout was a sprint. Did 32" bj's, push press @ 35# to light or needs more reps. 10 du's too easy, needed 50. forgot the pull-ups. maybe a keeper, change to:
3 rounds of:
25 Box jump (32"/24")
25 DB Push Press (40/25)
25 pull-ups
50 DU's
Run 800m

or
5 rounds of:
15 Box jump (32"/24")
15 DB Push Press (35/25)
15 Pull-ups
25 DU's (or 100 singles)
Run 400m

100 Burpie Pull-ups

100 Burpie Pull-ups

08/23/09, CFP, 0830 - 13:45*
Since the pull-up bar is low at CFP 1.0, it was more like burpie jumping pull-ups.

Hang Power Clean 1-1-1-1-1-1-1

Next Time - 145, 155, 165, 175, 185(PR), 195, 205

08/22/09, CFP, 1200 - 185
WU - 8xpvc, 8x45, 5x65, 5x85, 3x105, 3x135,
1x155, 1x165, 1x175, 185(m), 185(PR), 195(m), 195(m), 195(m)

Walking Lunge, Overhead, Sit-ups

From CrossFit.com 08/21/09 but modified for guest Brian Nay who ended up switching to KB swing anyway.

Walking lunge 100 ft.
21 Overhead with 95# from Rack
21 Sit-ups
Walking lunge 100 ft.
18 Overhead with 95# from Rack
18 Sit-ups
Walking lunge 100 ft.
15 Overhead with 95# from Rack
15 Sit-ups
Walking lunge 100 ft.
12 Overhead with 95# from Rack
12 Sit-ups
Walking lunge 100 ft.
9 Overhead with 95# from Rack
9 Sit-ups
Walking Lunge 100 ft.
6 Overhead with 95# from Rack
6 Sit-ups

08/21/09, CFP, 4:30 - 15:31
I liked this one. everything was hard and required serious effort but not enough to stop (much).
Next Time - try it with pull-ups as RX'd or increase weight of oh to 115 to make harder on legs and shoulders

Cindy on the Box for 12 (CF Football)

amrap in 12
5 pull-ups
10 push-ups
15 box jump

08/19/09, CFP, 1600 - 8 rounds
used 18" box, worked out with Dad.

Power Clean: 3,3,3,3,3

5x3 Power Clean

Next Goal: [Warm Up - 3x135] WOD: 3x185, 3x195, 3x205, 3x215, 3x225

08/18/09, CFES, 0600 - 135x3(wu), 185x3, 195x3, 205x3, 215x1, 215(m)
new PR by 20 lbs. wow! Great to be at CFES again. Paige went with me. Also happened to be a 1 rep PR @ 215

04/04/09 - 5x95, 5x115, 3x135, 3x165, 3x175, 3x185, 1x195, (m)x 205
with mini metcon:
Psuedo 1/2 Michael: Row 400-500, then 25 back extensions with 25 GHD situps. 3 rounds, alternated from row when partner (Wade) finished back ext and ghd sit-ups.

Sprint 30 sec on 4 min off x 4

08/17/09, CFP, 1800 - with Alina, from curb at end of renpoint uphill to renpoint ct.
more tiring then i expected

Row 500, 5 rds: 5 pull-up/10 sit-up, Row 500

Row 500m
then
5 rounds of:
5 pull-ups
10 sit-ups
then
Row 500m

08/15/09, CFP, 1445, (4th WOD today) - 7:32
starting to feel it, but definitely have some endorphins kicking in

Hill Run - 1 time

from the pavement all the way to the top of the world.
08/15/09, CFP, 1345 (3rd WOD of day) - 1:22
Ran all the way except for the last 20', that really steep part. Let's try this picture thing like Heather.

Deadlift Singles After Run 3.5 miles

Immediately after running 3.5 miles, complete deadlift singles to max:

08/15/09,CFP, 0745 - 95, 135, 185, 205, 230, 255, 275, 295, 305
ran out of weight, had a few more in me.

Run 3.5 Miles CFP A Loop (Secret Ravine Loop Clockwise)

08/15/09, CFP, 0700 - 32:00.
The dog was a distraction.

2009 Northeast Qualifier Final WOD

10, 9, 8, 7, 6, 5, 4 3, 2, 1 Reps
of the following triplet for time:
Power Cleans (*155/105)
Pull-ups (C2B)
KB Swings (*1.5pood/1pood)

08/13/09, CFP, 1545 - 19:58

HSPU with Pistols on a run 800 3 times

3 rounds
12 hspu
12 pistols (6 each)
Run 800m

Next time - modify by making 12 pistols each leg. or 5 rounds and a shorter run and less pistols. overall volume of pistols could be 36-40 each leg.
so 5 rounds of, 8 hspu, 8 pistol lt, 8 pistol rt, run 400.

08/09/09, CFP, 0830 - 23 min =/-. Skill day. HSPU's got to get stronger, pistols haven't been in a workout that I can remember except in Portland. Pretty good, satisfoactory. HSPU's were sets of 3 and 4, pistols went good.

3 rds: run 20m, 30 sqts, 15 psh-ups

3 rounds of:
run 200m
30 Squats
15 push-ups

08/01/09, CFES, 9:30 - 5:21