Murph

12/31/12, CFRV, 0800 - 48:36 Rx with 20# vest
20 sets of: 5, 10, 20

*06/28/12, CF Hampton Roads, 1100 - 63:30 with a 20# weight vest

10 sets of:

10 pull-up

20 push-up

30 squat
*=Clean and Jerk 5x95, 3x135, 3x185, 3x205, 3x225: Cln Pull: 3x225, 3x245, 3x265 Frt Sqt:3x185, 3x205, 3x225

07/26/10, CFV, 0700 - 49:24 with a 20# weight vest
10 sets of:
10 pull-up
20 push-up
30 squat

05/23/2009 - 47:17
I was glad to get this one done. The last time I remember doing this I tried it with a vest and crashed and burned. I've got a long way to go, but I have come very far. Getting where I can do all CrossFit Workouts as RX'd is beaing achieved one day a time. Progress is steady, consistent, healthy, long term.

AMRAP 5: DB Ground to Overhead 50#

12/21/12, CFRV, 1030 - 38 reps

AMRAP in 8: 12 pull-up, 20 wall ball 30#

12/15/12, CFRV, 1100 - 4 rounds + 4 pull-ups

round 2 was with 20# ball

** 11.2, Grace

AMRAP in 15: 9 DL 155, 12 Pshup hr, 15 Box Jump 24"

AMRAp in 15:
9 Deadlift 155
12 Push-up hand release
15 Box Jump 24"

12/15/12, CFRV, 0830 - 8+30 = 318
games standard box jump compared to way first done

12/21/11, CFRV, 0800 - 9+28 = 352

In Feb/March = 10+30 = 390

2 rnds, 25 hrpu, 50 dblundr

*
rest 3 min
**
rest 2 min

**11/14/12, CF SAC, 0700 - 4:20

3 rnds, 10 bj 30", 15 burpee, 20 kb 72

rest 3 min

*11/14/12, CF SAC, 0700 - 11:07


rest 2 min
then
2 rnds, 25 hrpu, 50 dblundr

4 rnds, 6 dl 315, 12 ring dip

11/14/12, CF SAC, 0700 - 4:33
rest 3 min
then
3 rnds, 10 bj 30", 15 burpee, 20 kb 72
then
2 rnds, 25 hrpu, 50 dblundr

3 rds: 10 DL 275, 50 Dble Undr

11/07/12, CFRV, 1900 - 5:55
** DEath by power clean at 155 1 hour before
** injured

Amrap in 14: 10 DL 205, 5 ring dip

10/21/12, CFRV, 1630 - 11 rds + 7 reps

*bench

did't like this wod, seems like 117 dls at 205 is too much. maybe okay though?

AMRAP 10: 5 PWR CLN 75%MAX, 3 mu

10-20-12, CFRV, 1100 - 2 + 7 reps
*frt sqt
work on keeping grip with elbows up. rings were 6" above finger so no false grip on first rep
2 and third mu not full extension

ETMOM 20 min: 10 db thruster 40#

E two MOM for 20 min: 10 db thruster 40#

10-15-12, Pilot Butte, Bend, Oregon, 0930 -
10x10 on the 2 minute, too easy
try on the 1:30, or 8x12 on the 1:30, or 7x15 on the 1:30, or go heavier, or 5x20 on the 2/or 1:30

EMOM 20 min: 1 pc + 3 psh prss/3 frt sqt (even/odd)

every minute on the minute for 20 minutes do
1 power clean
3 push press on even minutes
3 frt sqt on odd minutes

try: 185 all the way thru

10-15-2012, CF Pearl District, Portland, Oregon, 1730 -
165 for 4 minutes, 175 for 8 minutes, 185 for 6 minutes, 195 for 2 minutes
* in morning did 10x10 db thruster 40#

Run 10k

12/22/16, pams fitness first, 0500 - 51:36
Treadmill. Varied the pace. Avg pace = 8:17

10/14/12, Shevlin Park, Bend, OR, 1400 - 56:01
Elev 3,700 =/-
a few small hills

40 hspu, 40 pull-up, 40 kb step-up 53lb/24"

10/12/2012, CF Jackson Hole - 

Back squat

Warm-up

5 x 135

5 x 185

3 x 225

work

5 x 3 x 255

emom for 10

1 power snatch + 1 hang snatch (full) @ 115 lbs

goal 125 or reduce time to 40 seconds for 6 sets (still 10 reps)

rest 2 min

emom for 10

1 power clean + 1 hang clean + 1 push press/jerk @ 165

40 Handstand Push Ups


40 Pull Ups


40 KB Step Up w/ 2 pood in each hand 20 "

14:45

used 53 instead of 72, did unpartititoned

next time do 4 rounds of 10 each for faster time

EMOM for 15: 2 C and J 195

2 c&j 195
emom for 15

goal - 205

10/10/12 - complete
post wod

Misc 2012 Vagabonding

2012-09-28

50-40-30-20-10

DB Swing 55

Sit-ups

*back/bi

2012-09-27

50 burpees (jump to 1’ target)

4:11

*chest/tri’s

2012-09-26, royal Caribbean vision of the seas cruise ship

400 meters (+/-) walking lunge

16:30

*quads/hams/calves

9-24-12

21 – 18 – 15 – 12 – 9 – 6 – 3 reps for time of:

Dumbell hang power cleans

Dumbell push press

Dumbell lunges

23:30 with 45#

2012-09-23, royal Caribbean vision of the seas cruise ship

tabata hr push-up: 67 (avg=8.3, goal=9)

tabata sit-up: 89 (avg=11.1, goal=12)

Tabata squat: 126 (avg=15.75, goal=16)

2012-09-14, robxurg hotel

5 rounds

30 hr push-ups

row 400 meters

20:00

2012-09-04, Darwin park

Death by chin-up

13

12 out of 14 at min 14

Death by leg lever

20

16 out of 21 at minute 21

2012-08-26, Groeniggen, Germany, soccer field

tabta burpess

57 (avg=7.1, goal=8)

tabata crab walk

tabata box jump 18”-20” or so

104 (avg=13, goal=14)

tabata bear crawl

tabata v-sit = 71

(avg = 8.8, goal=9)

2012-08-24, CF Munich

c and j for max

40kx3

60x3

80xx1

100x1

102.5xm

102.5xm

100xm

5 rounds

run 400 meters

9 hspu

9 ring dip

9 push-up

2012-08-21, paris, park at night wod

tabata burpees

57

avg=7.1, goal=8

2012-08-06, CF Bern

death by butterfly

11 (not enough time – not close to failure)

1-4 kip, 5-11 butterfly

back squat

60x5

100x3

120x1

130x1

Misc 2012 Vagabonding

2012-09-28

50-40-30-20-10

DB Swing 55

Sit-ups

*back/bi

2012-09-27

50 burpees (jump to 1’ target)

4:11

*chest/tri’s

2012-09-26, royal Caribbean vision of the seas cruise ship

400 meters (+/-) walking lunge

16:30

*quads/hams/calves

9-24-12

21 – 18 – 15 – 12 – 9 – 6 – 3 reps for time of:

Dumbell hang power cleans

Dumbell push press

Dumbell lunges

23:30 with 45#

2012-09-23, royal Caribbean vision of the seas cruise ship

tabata hr push-up: 67 (avg=8.3, goal=9)

tabata sit-up: 89 (avg=11.1, goal=12)

Tabata squat: 126 (avg=15.75, goal=16)

2012-09-14, robxurg hotel

5 rounds

30 hr push-ups

row 400 meters

20:00

2012-09-04, Darwin park

Death by chin-up

13

12 out of 14 at min 14

Death by leg lever

20

16 out of 21 at minute 21

2012-08-26, Groeniggen, Germany, soccer field

tabta burpess

57 (avg=7.1, goal=8)

tabata crab walk

tabata box jump 18”-20” or so

104 (avg=13, goal=14)

tabata bear crawl

tabata v-sit = 71

(avg = 8.8, goal=9)

2012-08-24, CF Munich

c and j for max

40kx3

60x3

80xx1

100x1

102.5xm

102.5xm

100xm

5 rounds

run 400 meters

9 hspu

9 ring dip

9 push-up

2012-08-21, paris, park at night wod

tabata burpees

57

avg=7.1, goal=8

2012-08-06, CF Bern

death by butterfly

11 (not enough time – not close to failure)

1-4 kip, 5-11 butterfly

back squat

60x5

100x3

120x1

130x1

The Seven 7 rnds:7 hspu, 7 thrstr 135, 7 k2e, 7 dl 245, 7 brpe, 7 kbsw, 7 pllup

"The Seven"

Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

Mikko Salo 19:19. Chris Spealler 20:56. Graham Holmberg 24:37. Post time to comments.

07 Sep 2012, Reebok CF 020, Amsterdam, 1430 - 42:32

Death by Diamond Push-up

04 sep 2012, Zaandam (Barendse), 1630 - 14
completed 12 of 15 at 15 min.

Pistol Practice

04 Sep 2012, Zaandam (Barendse), 1600 -
Death by pistol - 9 each
at 6 each switched to every other leg every other minute
right leg very different strenght and balance then left
goal: 10 each.
do 1 on left on even minutes, 1 on right on odd minutes, 2 lt eve, 2 rt odd, so on.

Tabata Gone Navy Seal: Sq, Bdy rw, pshup, stup

"Tabata Gone Navy Seal"

Squats
run 200 meter
body rows
run 200 m
push-ups
run 200
situps
run 200

08/30/12, CF Elite Benefit Gym, Netherlands, 1800 -

Squats = 155
Body Rows = 54
Push-ups = 76
Sit-ups = 83

Clean and Jerk 1 RM or 1-1-1-1-1-1-1

Goal:
95x3, 135x3, 165, 185, 205, 225, 235, 245, 255

10/27/14, CF Anywhere Folsom, 0630 - 245
95x3, 135x3, 155x1, 185x1, 205x1, 225x1, 245x1, 255xclean only


Clean and Jerk 1-1-1-1-1-1-1

08/23/12, CF Munich, 0615 - 100 k (220 lb)

1/2/12, CFRV, 1700 - 237
95, 135, 165, 185, 205, 215, 225, 237, 247 m , 247 m , 247 m

12/11/09, CFP, 1400 -
205 clean and jerk, 215 squat clean, misssed jerk at 215 2 x
with dave eubanks and Kirill

11/12/09, CFP, 1100 -
185, 195, 205, 215(m), 215 clean only, 215 (m), 210(m)
with dave eubanks and mark smith

Run JT 5 rds: 400 m run, 9 hspu, 9 rng dp, 9 pshup

Running JT in 5 rounds:

5 rounds:
400 m run
9 hspu
9 ring dip
9 push-up

*08/23/12, CF Munich, 0630 - 22:30
*max c and j

Tabata Burpees

21 Aug 2012, Some park in Rome, 2100 - 57

02/19/09 - 5

05 Aug 2012 at Stetten

08/05/2012, Stetten, 1300 -

Warm-up
100 jjs
drom
10 walking lunge with sampson
20 high knees
20 butt kickers
10 karaoke each way

2 rounds:
10 push-ups
10 squat
10 sit-up

10 push press
10 front squat
5 psh prs
5 frt sqt
3 thruster

WOD:
50 thrusters for time
4:10

Finish:
2 rds:
8 clap push-up
8 barbell row
8 press

2 rds:
8 diamond push-up
8 curl
8 tricep extension
8 alt pistol

3 rds: 1 min on, 1 min off ring dips

***07/26/12, CF Reebok Louvre, 15:30 - 24, 17, 9 = 50

3 rds: 1 min on, 1 min off elevated ring row

**07/26/12, CF Reebok Louvre, 15:30 - 17, 13, 11 = 41

3 rds: 1 min on, 1 min off back squat

*07/26/12, CF Reebok Louvre, 15:30 -
185x14, 235x7, 185x9

3 rds of 1 min on 1 min off clean and jerk

07/26/12, CF Reebok Louvre, 15:30 -
11x155, 5x185, 7x155

3 rds: split snatch 115, 7 bar muscle-up, run 400

Three rounds for time of:
115 pound Split snatch, alternating legs, 8 reps
7 Bar muscle-ups
Run 400 meters


07/17/12, CF Loomis, 1700 - 13:17
ring muscle-ups

21-15-9 DL 225, Thrstr 95

**07/16/12, CFRV, 1200 - 9:33
no good, must be jet lag
* snatch
** chin-ups

Chin-ups Strict 3 max set

07/16/12, cfrv, 1140 - 16,  11,  12 = 39

Snatch 1-1-1 @ 85%

07/16/12, CFRV, 1100 -
75x3, 95x2, 115x1, 135x1, 135x1, 135x1

AMRAP in 10: 1 min on 1 min off KB Swing

*07/15/12, CFRV, 1800 - 24, 20, 20, 18, 18 = 100 reps
*press wendlwer 5's

01/14/11, CFV, 1330 - 30, 23, 24, 18, 21 = 116 reps
4 penalties, ran 2 mile in 16:47 (8:21 pace)

CF Quito Chipper

30 Burpees
20 DB Thruster 50#
100 Double undrs
20 kb swng 70#
15 box jump 24"
20 taters 70#
10 muscle-ups
50 cal row

07/14/12, CF Quito, 0900 - 23:30

3x3 Sqt Cln&Jrk, Cln Pll, 1.25 Frt Sqt

06/28/12, CF Hampton Roads, 0900 -

Clean and Jerk
5x95, 3x135, 3x185, 3x205, 3x225

Cln Pull
3x225, 3x245, 3x265

Frt Sqt
3x185, 3x205, 3x225

Hang Clean 4x2

Goal: 2x135, 2x185, 2x205, 2x225

06/19/12, CF Little Rock, 0900 - 135, 185, 205, 225(m)
got rushed, ran out of time, mental distractions, 225 is doable

Snatch Balance 2x7

Goal: 7x135, 7x185

06/19/12, CF Little Rock, 0900 - 7x95, 7x135
too light

Diane

21-15-9
Deadlift 225
Handstand Push-up

*06/14/12, AMP Fitness Box (unaffiliated), 0600 - 5:22 (PR)
heavy back squats before
goal- gt thru 15 dl unbroken

04/23/12. CFRV, 1000 - 8:29 (PR)
All dl's unbroken, hspu's done on 25 plates with abmat between. made it challenging.

01/09/11, CFV, 1200 - 8:31 (PR)
I thought I had a 6:18 not to long ago!!?!?!?!?!??

01/20/10, CFV, 1130 - 11:32
With Steve Garland
a little off of PR but okay because shoulders and tri's blasted and a day 3 wod plus coming back off of a cold.

10/11/09, CFP, 1200 - 11:17 (PR)
first time making it through as Rx'd. Hspu's limiting factor. got kicked hard in shoulder by kirill walking behind him kicking up into his handstands. his heal hit me hard. the left shoulder is aching bad, hopefully just a deep bruise. gym to small, time to expand!

Back Squat 3x8, 2x5, 2x3

06/14/12, AMP Fitness Box, 0600 -

135x8
185x8
235x8
265x5
285x5
305x2
305x1 (2 more spotted)

50 reps of sqt, wllbll, pushup, lat jump, stup, pllup, dbl undrs

• 50 Air Squat
• 50 Wall Ball (20/14#)
• 50 Push UP
• 50 Later Jumps- use a 45 plate as your hurdle. jump sideways over the plate.  over and back is one.
• 50 Situp
• 50 Pull Up
• 50 Double Under (x3 singles)

06/13/12, CF Wichita, 1730 - 15:56

AMRAP in 10: 5 pull-ups, 10 push-ups, 15 squats

AMRAP in 10:
5 pull-ups
10 push-ups
15 squats

06/08/12, Hypoxia CrossFit, 0600 - 11 +3

Karen with 200 m runs

Karen - each time you drop the ball or rest on the wall balls run 200 meters

05/31/12, PFC CrossFit, 1200 - 9:09

50, run, 45, run, 28, run, 27

6 rft: 100 m run, 25 squats

05/30/12, Carson City CrossFit, 0700 - 6:28

*

AMRAP 10: 6 pwr cln 115, 9 frt sqt 115, 100 m run

05/30/12, Carson City CrossFit, 0700 - 6+15 reps

AMRAP in 7: 3-6-9-... Hang Clean 135, Wallball 20

7 min ladder

3-6-9-12-15-18

hang clean 135/95

wall ball 20/14

**05/14/12, CFLoomis, 1515 - 18+19

AMRAP in 6: 15 HSPU, 50 Squats

As Many Rounds as Possible in 6 minutes of:
15 Handstand Push-ups
50 Squats


*05/14//12, CFRV, 0800 - 2+26

Deadlift sets of 5-5-5-5-5-5

05/14/12, 1730, CFRV
5x165, 5x205, 3x 245, 5x265, 5x305, 5x345

**04/30/12, CFRV, 1530 -
5x165, 5x205, 3x 245, 5x265, 5x305, 5x345
* 6 mile mtb ride
**Barbara in the am

Back Squat 1-10-1-20-1-30

*05/10/12 - 305 x 1, 245x10, 305x1, 195x20, 305x1, 165x30
next time increase all by 10 pounds
warm-up: 185x5, 235x1, 265x1, 285x1
*6 mile mtb ride to gym

Thruster 3-3-3-3-3-3-3

Goal:
3x135, 3x145, 3x155, 3x165, 3x175, 3x185, 3x195

05/01/12, CFRV, 0700 -
45x8, 75x5, 95x3, 135x3, 155x3, 175x3, 195x2, 195xm, 185x3, 190x2

05/04/11, CFR, 1600 -
3x75, 3x115, 3x155, 3x165, 3x175, 3x185

"Del"

TUESDAY 120327

"Del"

For Time:

25 Burpees

Run 400 meters with a 20 pound medicine ball

25 Weighted pull-ups with a 20 pound dumbbell

Run 400 meters with a 20 pound medicine ball

25 Handstand push-ups

Run 400 meters with a 20 pound medicine ball

25 Chest-to-bar pull-ups

Run 400 meters with a 20 pound medicine ball

25 Burpees

04/27/12, CFRV, 0800 - 20:34

Max set ring dip

*04/24/12, CFRV, 0800 - 20

2 rnds: 50 pull-ups, 15 squat clean and jerk 155/105

04/24/12, CFRV, 0700 - 14:54
20, 16, 8, 6 pull-ups rd1. 5x10 pull-ups rd 2

5 rounds of 5 OHS 115/75, 15 box jump 30"/24"

5 rounds of 5 OHS 115/75, 15 box jump 30"/24"

 *04/21/12, CFRV, 0700 - 8:30 go heavier on the ohs next time or up the reps to 10

AMRAP in 8: 5 Pll-up, 10 push-up, 3 sqt cln 155, run 100 yds

Next time do 5 squat cleans AMRAP in 8: 5 Pll-up, 10 push-up, 3 sqt cln 155, run 100 yes 04/21/12, CFFRV, 0700 - 5 rds + 15 reps

5 Deadlift, 5 Hang Clean, 5 Front Squat, 5 Push Jerk

*04/19/12, CFRV L2, 0700 - :31 @ 135#

3 rds of Row 250+500+750 (rest 1:1)

04/09/12, CFRV, 1600 - 2 rounds

Row 250 - 42.6
Row 500 - 1:40
Row 750 - 2:42

Row 250 - 45.3
Row 500 - 1:47.9
Row 750 - 2:47.4

AMRAP in 10: 21 SDHP, 15 wallballs, 9 burpees

04/09/12, CFRV, 0800 - 3 rds + 37 reps

Goal 2011-11-20 : Grace at 225 in less then 10 minutes

Grace
225 < 10 min

Goal
04/27/12 - 225
04/20/12 - 205
04/13/12 - 185

04/06/12, CFRV, 1500 - 24 reps in 26:00

Due Date - Saturday Feb 18 - 13 weeks?

*12/30/11, CFRV, 1500 - 6:40 (175)

12/2/11, CFRV, 0800 - 4:52 (165)

Push Jerk 1-1-1 for max

04/02/12, Full Force CrossFit (CrossFit Santa Clarita Valley, 0800 - 245(pr)
5x95, 5x135, 1x185, 1x205, 1x225, 1x245, 1x255(m)

01/17/11, CFV, 1430 - 115x5, 145x5, 185x1, 205x1, 215x1, 220(m)

09/22/10, CFV, 1500 - 215, 225(m)

5 rds: 5 soh, 10 burpees

*04/02/12, Full Force CrossFit (CrossFit Santa Clarita Valley), 0800 - 4:31 used 125 (about 50% of arm)

21-15-9: Frt Sqt 135, Ring Dip

*03/04/12, CFRV, 1745 - 5:30

amrap in 12: 5 L Pull-up, 10 Push-ups, 15 double unders

As many rounds as possible in 12 minutes:

5 L-Hold Pull Ups
10 Tru Push Ups
15 Double Unders

*2/1/12, CFRV, 2100 - 9 rounds

Row 250, 20 OHS, Row 500, 40 OHS, Row 1000, 60 OHS

Row 250 meters
20 OHS 65#
Row 500 meters
40 OHS
Row 1000
60 OHS

**2/18/12, CFRV, 1115 - 15:40

5 rds: 3 Deadlift, 5 hspu, sprint 50 meters

Complete 5 rounds for time of:

3 Deadlifts 315 lbs
5 Handstand Push Ups
Sprint 50 meters

2/18/12, CFRV, 1000 - 4:40

AMRAP in 12: 10 pll-up, 10 psh-up, sprint 100 yards

As many rounds as possible in 12 minutes of:
10 Pull Ups
10 Push Ups
Sprint 100 yards

1/28/12, CFRV, 1100 - 9 rounds + 10 pull-up + 8 Push-up
push ups with feet on 20" box and hands on parallettes

21-15-9: Power Clean and GHD

1/20/12, CFRV, 1100 - 6:17
very worn out from yesterday

10 Rds: Row 250 m, 5 hspu, 5 pistol each leg

1/19/12, CFRV, 1500 - 21:56
hspu with 25 plate deficite, left leg pistols strong, right leg needed hold toe to get

5 Rds: 12 Wallball, 12 Toes to Bar

1/17/12, CFRV, 1530 - 5:13

3 Rds: 15 hng pwr cln, 30 abmt stup

3 Rounds of:
15 Hang Power Cleans (155/105)
30 Abmat Sit-ups Un-Anchored

goal: unbroken hpc

1/8/12, CFRV, 1300 - 8:03
broke hpc once on set 2, 3-4x on set 3
sit-ups were strict, no arm throwing.

21-15-9 Bck Sqt 185 and KB Swng 53

21-15-9
Bck Sqt 185
KB Swng 53

1/5/12, CFRV, 1300 - 6:04
went unbroken squats on the 21. faster time if 3 x 7?

21-15-9 Bck Sqt 185 and KB Swng 53

21-15-9
Bck Sqt 185
KB Swng 53

1/5/12, CFRV, 1300 - 6:04
went unbroken squats on the 21. faster time if 3 x 7?

Max Set Muscle-up

1/5/12, CFRV 12:50 - 7

100 Squats and 100 Double Unders

1/3/12, CFRV, 1700 - 4:21