Angie: Reverse Half

50 squats
50 sit-ups
50 push-ups
50 pull-ups

12/8/10, CFV, 1040 - 6:09
with j deeds and mike brown

Row 6k

Row 6000m for time

Goal - 21:45 (Level III standard)
1:48.75

11/30/10, CFV, 1430 - 23:11
avg pace = 1:55.9
next time, must do 1:52.3, then next time do 1:48.75

07/30/09, CFP, 1000 - 24:34
Knew this wasn't going to go well when I couldn't even get my normal warm-up pace of 2:00 during the warmup. Not sleeping last night really took it's toll on my performance. I tried to maintain 1:48.7 pace , but as the pace boat sailed away, I knew that was imposssible. I almost pulled the plug after the first 1000, even let go of the handle adn stopped. But I made myself finish, I didn't care how long, I had to finish it. Something not normal today. DL's and HSPU's last night really took it out of me. I'm glad I finished - CV! Mental toughness.

150 push-ups with penalty

150 ring push-ups with penalty

11/23/10, CFV, 0700 - 17:__, 10 penalties (20 lunges)
first set was max effort
avg set = 13.6
next time, 15 per set = 10 sets with 9 penalties.

amrap in 20: 300 row, 3 bk sq 245, 3 c&j 155

amrap in 20:
row 300 meter
3 back squat 245
3 clean and jerk 155

11/21/10, CFV, 1300 - 7 rounds
after max thrusters

AMRAP in 12: 3 sntch 95, 3 pllup, 6 pshup, 9 box jump

amrap in 12
3 snatch 95
3 pull-up
6 push-up
9 box jump

11/19/10, CFV, 1530 - 7 rounds, 24" box
no good, asthma attack. next time 10 rounds, use 20" box and/or more snatch weight 115

Bear Complex

The Bear Complex
5 rounds of 7 Continuous Reps for max load, no rest or regripping on the floor:
Power Clean
Front Squat
Jerk
Back Squat
Jerk From Behind Head

11/19/10, CFV, 1430 - 95(3), 135(1), 155, 165(PR)
next time do all 5 sets. 115, 135, 155, 165, 170

07/27/10, CFV, 1500 - 95, 115,135,155(PR),160(m)

06/01/09, CFES 8am - 95,115,135,145(4),145(4)

3 rds, 15 hng pwr cln, 15 brpee

Workout of the Day for Monday 11/15/10

Three rounds of:
15 Hang Power Clean (135/95)
15 Burpees

11/15/10, CFV, 1100 - 6:01

Run 5 miles

11/14/10, American River Bike Trail, 0730 - 42:__
from hazel, uphill, to negro bar. mile 23-28

Griff

Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

11/13/10 - 12:27 or 13:27
at gbhs with raup, tillman, bychuk, brooks, christie

03/20/09 - 13:30 at GBHS

50-40-30-20-10 wllbll with 10-8-6-4-2 msclup

.com 10/13/10
For time:
50 Wall ball shots (20/14)
10 Muscle-ups
40 Wall ball shots (20/14)
8 Muscle-ups
30 Wall ball shots (20/14)
6 Muscle-ups
20 Wall ball shots (20/14)
4 Muscle-ups
10 Wall ball shots (20/14)
2 Muscle-ups

11/13/10, CFV, 0700 - 15:19

Front Squat 1-1-1-1-1-1-1

11/09/10, CFV, 0700 - 270(PR)
135 x 5, 185 x 3, 225 x 1, 245 x 1, 255 x 1, 265 x 1, 275 x m, 270 x 1
With Byron Edington

30 sntch 115, 4 burpees on the minute

30 power snatch 115
4 burpees on the minute

10/18/10, CFV, 1400 - 4:50

Michael

"Michael"
three rounds
Run 800 meters
50 back ext
50 sit-ups

10/18/10, CFV, 1930 - 24:56
with Lilia, slow runs, 2nd wod of day

Calvin

Calvin
5 Rounds for Time:
10 x Dead Lift (225#)
25 x Push-ups
Row 400M (sub run)

10/10/10, CFV, 0600 - 19:49
rowed 500 m instead of 400
with Raup, M Brown, and D LaVoie

21-18-15-12-9-6-3 sdhp, pshjrk 75#

Saturday 100828
21-18-15-12-9-6 and 3 rep rounds of:
Sumo deadlift high-pull, 75 pounds
Push jerk, 75 pounds

09/28/10, CFV, 0800 - 9:04

21-18-15-12-9-6-3 pllup, hspu

Thursday 100826
21-18-15-12-9-6 and 3 rep rounds of:
Strict Pull-up
Handstand Push-up

09/28/10, CFV, 0700 - 19:31

Main Page Chipper 09/22/10

Wednesday 100922
For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents

09/22/10, CF West Sac, 1100 - 16:44
sub 3 mu's for rope climb

400m walking lunge

09/22/10, CFV, 1730 - 12:14

15-10-5 hng pwr sntch, pull-up

15-10-5
135# hang power snatch
pull-up

09/22/10, CFV, 1600 - 11:01

30-25-20-15-10 burpees, bj, t2b

Saturday 100821
30-25-20-15 and 10 rep rounds of:
Burpees
Box jumps, 24 inch box
Toes to bar

09/22/10, CFV, 0800 - 24:33

Back Squat 1-1-1 for max

09/22/10 - 325
Plan:
5@60%
2@85%
1@100%
1@105%
1@110%

Actual - 5@185, 2@270, 1@315, 1@325,
not enough warm-up

10-9-8...bj kbsw wb

10-9-8-7-6-5-4-3-2-1
box jump 24"
kb swing 53#
wall ball 20#

09/16/10, CFV, 1115 - 8:00
with crocker and deeds

Sprint 20 sec on, 40 sec off x 15

Tuesday 100817
15 rounds for distance of:
Sprint 20 seconds
Rest 40 seconds
Start each round at previous round's end point.

09/16/10, CFV, 0930 - 1,640 meters

2009 CrossFit Games Event 5 - 3 rds 30 wllbll 30 snatch 75#

Couplet, which was
3 Rounds for time of
30 Wallball
30 75lb Squat Snatch

09/15/10, CFV, 1030 - 19:19
eery rep legit squat snatch

09/19/09, CFP, 730 - 20:28
Rolled out of bed at 715, barely awake, short warm-up, hit the wod. did power snatch instead of squat snatch. was it a good choice?

21-15-9 kb sntch, hspu

21-15-9
Lft arm snatch 53
hspu
rght arm snatch 53

**change this by splitting up hspu around the one arm snatches instead of middle, left arm to tired to help on hspu's.

09/14/10, CFV, 1000 - 11:02
with westberg and deeds

Run 200
10 Sumo Deadlift High Pull (75/55)
10 Push Press (75/55)
Run 400
20 Sumo Deadlift High Pull
20 Push Press
Run 800
30 Sumo Deadlift High Pull
30 Push Press
Run 400
20 Sumo Deadlift High Pull
20 Push Press
Run 200
10 Sumo Deadlift High Pull
10 Push Press

09/11/10, cfv, 1130 - 19:55

AMRAp in 12: 5 shldr-oh, 8 bj, 10 push-up, 14 bk ext

09/06/10, WCCF, 0830 - 4 rounds + 25 reps

30 bk sq, 1000 row, 30 burpees

30 Backsquat (BW)
1000 meter row
30 burpees

CFV, ??? - 205, 9:18

5 Rds of 5 Thrstr 135, 10 C2B Pllup

Five rounds for time of:
5 reps Squat clean thruster 135/95
10 Chest to bar pull-ups

09/02/10, CFV, 1530 - 8:51

AMRAP in 20: Run 400m, 25 burpees

AMRAP in 20
run 400 m
25 burpees
or 6 rounds

09/01/10, CFV, 0800 - 4 rounds + run + 15 burpees

Post FGB CF Oakland 2010-08-29

Front Squat 3 - 3 - 3 Wendler

Front Squat
3@70%, 3@80%, 3+@90%

08/31/10, CFV - 3@186, 3@215, 5@240

Clean and Jerk 2-2-2-2-2

2 rep touch and go
Clean and Jerk

08/27/10, CF Potrero Hill, 1800 - 205
jerk form breaking down, touch and go was hard! i'll take this. need to work on jerk form

5 Rds of 10 OHS, 10 pllup, 10 stup

Five rounds as fast as possible:
10 Overhead Squats (115/75)
10 Pull-ups
10 Sit-ups

08/23/10, CFV, 1900 - 9:27

CFV Physical Fitness Test

2 min max push-up
2 min max sit-up
2 min max pull-up

08/23/10, CFV, 0600, 1630, 1730 -
push-up: 70,53,65
sit-ups: 57,53,47
pull-ups: 46,46,45

Death by 10 meters

08/18/10, CFV, 1000 - 16 completed

5 Rds of 15 thrstr and run 400

Five rounds for time:
15 Thrusters (135/95)
Run 400 meters

08/16/10, CFV, 1100 - 28:12

01/18/10, CFV, 0900 - 30:45
with dave e, amy, kelsey, dan. literally hit the wall on teh 4th round of thrusters. heart beat irregular, all muscles cramping. 4th run brutal. 5th round thrusters were singles, doubles, unbelievably hard. 5th round run, could not breathe. lungs collapsin. what it takes to purge the last of this congestion, the lactic acid, and start the fire back up. welcome back.

Joshie

Complete three rounds for time of:
40/30 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40/30 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups

08/13/10, CFV, 1500 - 33:+/-

100 sit-ups for time

08/10 - 4:34
anchored, ab-mat, hands by head, hands touch the dumbbell

Luce

Wearing a 20 pound vest, three rounds for time of:
1K Run
10 Muscle-ups
100 Squats

08/05/10, CFV, 1100 - 30:32 (no vest)

AMRAP in 15: 5 jerk, 7 box jump

amrap 15
5 jerk 115
7 box jump 24"

08/03/10, CFV, 1130 - 18 +5

5 Rds of 15 burpees and 15 pull-ups

08/02/10, CFV, 0800 - 9:26

2010 Crossfit Games Event 6b

2010 CrossFit Games Event 6b
3 rounds of:
30 toes-to-bar
21 ground-to-overhead (95/65 lb.)

07/31/10, CFV, 1100 - 16:39

5 Rds of 40 du, 30 bj, 20 kb sw

Five rounds for time of:
40 Double-unders
30 Box jumps, 24 inch box
20 Kettlebell swings, 1.5 pood

07/30/10, CFV, 1400 - 23:55
Why did this take me so long?!?!?!?

Diafranabeth

21 Deadlift 225
21 hspu
15 thruster 95
15 pull-up
9 squat clean 135
9 ring dip

07/26/10, CFV, 1730 - 5:37

05/19/10, CFV, 0700 - 5:50
with A and V Voronenko

2010 CrossFit Games Event 5 Clean and HSPU

Seven rounds for time of:
3 power clean (205/135)
4 handstand push-ups

07/23/10, CFV, 0700 - 12:42

2010 CrossFit Games Event 3 Deadlift Pistol Double Under

As many rounds as possible in 7 minutes of:
7 deadlifts (315/205 lb.)
14 pistols
21 double-unders

07/21/10, CFV, 1500 - 2 rounds or 84 reps

Jerk Max

07/21/10, CFV, 1000 - 215

Descending Double Helen

For time:
Run 1200 meters
63 Kettlebell swings, 1.5 pood
36 Pull-ups
Run 800 meters
42 Kettlebell swings, 1.5 pood
24 Pull-ups
Run 400 meters
21 Kettlebell swings, 1.5 pood
12 Pull-ups

07/20/10, CFV, 1100 - Timed out at 26:17. finished last 400 m run at 26:17. Should hae finished workout for a time.

South Central Regional Event 4

"South Central Regional Event 4
For time:
10 Muscle-ups
15 Handstand push-ups
20 Squat clean, 155/105 pound
Run 550 meters"

Thursday 07/8/10 - 10:20

AMRAP in 8: 10 sdhp 75, 10 bj

As many rounds as possible in 8 minutes of:
10 sumo deadlift highpull (75/55)
10 box jump

06/29/10, CFV, 1900 - 7 rounds

2010 Southwest Regional Floater WOD

20 reps of 185 shoulder to overhead
40 burpees over hurdle

06/19/10, CFV, 1400 - 8:51

http://scores2010.crossfit.com/scoring/p/127/

5 Rds of run 200, 15 plup, 15 bj, 15 pshup

Five rounds for time:
Run 200 meters
15 Pull-ups
15 Box Jumps
15 Push-ups

06/18/10, CFV, 1830 - 14:18

Eva

5 rds
run 800
30 kb swing 70
30 pullup

06/13/10, CFV, 1200 - 50:49

150 wal ball and 30 muscle-ups

For time:
50 wall balls 10 muscle-ups
40 wall balls 8 muscle ups
30 wall balls 6 muscle ups
20 wall balls 4 muscle ups
10 wall balls 2 muscle ups

05/24/10, CFV, 1400 - 21:40

bk sqt, bnch prs, bb row, 10 min wod

Goal:
5x5 Bench 225
5x5 Back Squat 255
3x12 Bent Row 155

5x5 Bench Press 215
5x5 Back Squat 235
3x12 Bent Row 135
then,
sprint 20-40-20 shuttle
8 kb swing 53
16 push-up
rest 1 minute

05/15/10, CFV, 1500 - 10:00 +/-

Erin

“Erin”
Five rounds of:
15 Dumbbells split clean (40/25)
21 Pull-ups

05/12/10, CFV, 0700 - 14:15
with 35 lb db's

run, push-up, sit-up

For Time:
800m Run
100 Push-ups
400m Run
100 Sit-ups
200m Run
50 Push-ups
100m Run
50 Sit-ups

05/11/10, CFV, 900 - 23:06

AMRAP in 10: 5 DL 275, 15 Wall Ball

AMRAP in 10
5 DL 275
15 Wall Ball

04/24/10, CFSAC, 1000 - 7 rounds + 9 reps
with Eubanks

SC Blvd Loop - 2.12 mi

Sierra College Blvd Hill Loop - Counter Clockwise

04/22/10, 0630 - Distance 2.12 mi, Duration 0:18:47, Pace 08:51 min/mile, Speed 6.8 mph. With Nika.

45 mu's with 135 bksqts @ 95#

Saturday 100306
For time:
5 Muscle-ups
95 pound Back squat, 15 reps
10 Muscle-ups
95 pound Back squat, 30 reps
15 Muscle-ups
95 pound Back squat, 45 reps
10 Muscle-ups
95 pound Back squat, 30 reps
5 Muscle-ups
95 pound Back squat, 15 reps

04/06/10, CFSAC, 1000 - 23:01
with Eubanks

21-15-9 DL 225, OHS 135

21-15-9 reps of:
Deadlift (225#/135#)
Overhead squat (135#/85#)

04/15/10, CFV, 1830 - 12:01

2010 NorCal Sectional - Workout B

amrap in 10
7 thruster 115
12 kb swing 53
7 pull-up

Goal - 7 rounds = 182 reps

03/24/10, CFV, 1500 - 4 R = 104 reps
used 135 for the thrusters, 70 for the kb swing, and ctb on the pull-ups

03/19/10, CFSAC, 1230 - 6 R + 7 thrster + 10 kbsw = 173 reps
with eubanks, goss, gilmore

2010 NorCal Sectional - Workout A

amrap in 6
run 800m
ohs 115

Goal - slow down on run, get 40 reps

3/23/10, CFV, 1245 - 27
used 135 for ohs
with eubanks. tetsall was there too.

03/20/10, woodcreek hs, 1130 - 31 reps
with baron, and brooks. sanchez and garvin were there too

03/__/10, RCF, 1100 - 29 reps
with baron, eubanks, weygandt, garvin, and lynn

2010 Hawaii Sectional - WOD 5 Gauntlet

WOD 5 (Sunday) "The Gauntlet"
30 min time limit. Athlete with the highest number rounds of Cindy at the end wins.
"Jackie"
1000M Row
50 Thrusters (45# Men/ 30# Women)
30 Pull-ups
- then -
"Karabell"
10 rounds
3 Snatches (135# Men/85# Women)
15 Wall Ball (20# @ 10 foot target/16# @ 8 foot target Women)
- then -
AMRAP of "Cindy" in the remaining 30 minutes

03/12/10, CFV, 1430 - 1

SD AZ 2010 Sectional WOD 1

3 rounds
15 deadlift 225
21 kb swing (2 pood) USED 53
run 400 m

03/11/10, CFV, 1430 - 14:57

Tabata This!

“Tabata This!”
Complete 8 intervals of 20sec on, 10sec off of each exercise. Rest 1 minute between stations.
Score is total of each exercise’s lowest round:
Squat
Pull-up
Push-up
Sit-up
Row

Goal - to game it only
Pull-Ups [8]
Push-Ups [9]
Sit-Ups [9]
Squats [16]
Rower [8]
Score = 50

03/16/10, CFV, 1200 - 43
didn't game it, hard from the start.
Row = 7, Squat = 15, pull-up = 6 , push-up = 7, sit-up = 8

08/31/09, CFP, 1530 - 39
Squat 15 15 15 15 15 15 15 15 [15]
Pull-up 9 9 8 6 6 6 6 6 [6]
Push-up 10 10 10 8 8 6 6 6 [6]
Sit-up 9 9 9 9 8 8 8 6 [6]
Row 6 [6]

3 rds, 10 chst to bar pllups, 10 frnt sqts, 10 burpees

3 rounds for time of:
10 Chest-to-Bar Pullups
10 Front Squats, (165/105)
10 Burpees

03/08/10, CFV, 1430 - 7:03

3 rds, 21 bj, 21 pshup, 21 stup

3 rounds of:
21 Box Jump
21 Push-up
21 Sit-ups

03/03/10, CFV, 1500 - 5:38

3 rds, 25 pwr sntch, 20 pllup, 20 ring dips, finish with 500 row

3 rds
25 pwr sntch 75#
20 pllup
20 ring dips
finish with 500 row

03/02/10, Rocklin CrossFit, 1300 - 23:00 ++
cashed out !!!!!
2nd wod of day

3 rds, 10 sqt cln, 15 t2b

3 rounds
10 squat clean 135
15 toes to bar

03/02/10, CFSAC, 1000 - 6:33
With Eubanks

45 dls with 150 pllups

For time:
15 Deadlift (225/135)
50 Pull-ups
12 Deadift (225/135)
40 Pull-ups
9 Deadlift (225/135)
30 Pull-ups
6 Deadlift (225/135)
20 Pull-ups
3 Deadlift (225/135)
10 Pull-ups

02/27/10, 1200, CFV - 19:50
with Lilia

AMRAP IN 5: Clean and Overhead 155

02/26/27, CFV, 1030 - 28 or so, have to check the video to be sure

2009 Nor Cal Qualifer WOD 2

Row 500
30 Burpees
10 Shoulder to Overhead 165

02/26/10, CFV, 1100 - 5:00 (PR) previous at nor cal was 5:50 (about a year ago)

2010 Georgia Sectional - WOD 2

60 Kb Swings
50 box jumps
40 wall balls
30 pull-ups
20 ghd sit-ups
10 snatches 115/65
100 ft overhead lunge (45/25)

02/26/10, CFV, 1500 - 17:23
2nd Wod of Day

HSPU ladder and L Pull-up

For time;
15 HSPU, 6 L Pull Up, 13 HSPU, 6 L Pull Up, 11 HSPU, 6 L Pull Up, 9 HSPU, 6 L Pull Up, 7 HSPU, 6 L Pull Up, 5 HSPU, 6 L Pull Up, 3 HSPU, 6 L Pull Up, 1 HSPU, 6 L Pull Up

02/19/10, CFV, 1415 - 21:47

New Zealand WOD 3

amrap 10
5 power clean 155
10 pull-ups

02/18/10, Rocklin CrossFit, 1300 - 6 rounds + 2 cleans
After 10 minutes rest from Airforce WOD

Air Force WOD

From the MidWestern Sectional
“THE AIR FORCE WOD”
For time:
20 Thrusters
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squats
All with 95 pounds

02/18/10, CFV, 1200 - 11:53
Awful.

7 rds 3 split jerk , 6 t2b, 9 kbsw

3 split jerk 155
6 t 2 b
9 kb swing 70

02/15/10, CF Avalanche, 0700 - 10:20

21-15-9 BJ SDHP KBSW

21-15-9
Box Jump (24″/20″)
Sumo Deadlift High Pull (75/45)
Kettlebell Swing (53/35)

02/10/10, CFV, 1145 - 5:57

5 Rds run 400, 7 jerk, 30 sit-ups

Five rounds for time:
Run 400 m
7 jerk 185
30 sit-up

02/04/10, CFV, 1100 - dang it, thought i had a picture of my time, only gary beat me
with , Gary Baron, Patrick Tetesall(145), Mark Smith(135), Dave Eubanks (in order of finish)

100 Burpees for Time

100 Burpies

02/03/2010, CFV, 1100 - 8:12
with Eubanks

7 Rds 10 SDHP, 10 Ring Dips

Seven rounds:
10 sdhp (95)
10 ring dips

02/02/10, CFV, 1100 - dang it, no time, forgot, no picture. beat dave though!

CrossFit Disco

CrossFit Disco
70 double unders
60 Single Arm KB swings (35#)
50 box jumps (24")
40 Wall-Ball Burpees (not Rx'd)
30 chest to bar pull-ups (not Rx'd, did kip pull-ups)
20 Clean and Jerk (63#)
10 clapping push-ups

01/28/10, CrossFit Folsom Lake, 0600 - 22:19
with Faigh G.

amrap in 12: 5 sntch dl, 5 hpsn, 5 ohs, run 100

Complete as many rounds as possible in 12 minutes of:
5 snatch grip deadlifts
5 hang power snatches
5 overhead squats
Run 100m

01/24/10, CFV, 1600 - 75 pounds, 8 rounds

CrossFit Montgomery St.

5 rounds:
12 push-up
12 jumping pull-up
12 ball thruster

01/22/10, CFV, 0700 - 5:00 +/-
held back because didn't want to show boat or make the guy i was going against (the host) look bad in front of his wife. Trying to be a good guest. But if they come to my house, I will eat their children!!

Tyson Tabata Mash-up

“Tyson Tabata Mash-up”
4 minutes of:
20 seconds pull-ups
10 seconds rest
20 seconds push-ups
10 seconds rest
Then,
4 minutes of:
20 seconds sumo deadlift high pull
10 seconds rest
20 seconds wall ball
10 seconds rest
Then, Repeat.

No rest. 16 minutes straight through. 100% effort every set.

01/22/10, CFV, 1000 - 270
2nd wod of day but first one was a warmup with some new guys in a garage off of montgomrery.