Tuesday 30th & Wed 31st

"Mainsite Month", for the next month Scott and I are doing the main site every day that we are able to workout together. If it is a rest day on the main site we can pick a WOD that we missed from earlier in the month.



Tuesday Jan 30th
"Tyler"


5 rounds of:
7 muscle-ups
21 SDLHP, #95

Time-14:35

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Wednesday
January 31st, 2012

30 HSPU
40 Pull-ups
50 KBS, #53
60 Sit-ups
70 Burpee
Time-14:12

Wednesday 6-29

This workout was harder than I thought... The KBs really caught up to me. I was super gassed, so then the DL were hard to keep good form. The Pushups were definitely the rest station!

CrossFit brothers - por vida!

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WOD: 4x
20 KBS #70
15 DL @55% of 1 RM - #190
10 True Pushups

for time:
8:48

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10 Muscle ups for time - 43 seconds
--
Thursday 6-30-11
Press at #95
6, 6, 5, 5
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WOD
Tabata with #20 vest
Wall balls - 48? I messed these up on counting and maybe on rounds too...
Sit ups - 68
Box Jumps 20'' - 65
Pull ups - 64
Lunges - 84

Great week of WODs, cant wait for the weekend!

Tuesday 6/28

Today was Ally's first E-WOD! She did awesome, keeping me on my toes the whole time.

So proud of the newest member to the e-wod club!!

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a) 4x 10 Deadhang pull ups - switch grip each time

corey - deadhang

allison - blue band/ blue & red band

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1) 4x
200m row

3 wall climbs

6 wall balls

9 OHS 95/65

200m run

-

Corey - #105 OHS - 14:49
Allison - #50 OHS - 16:42

-

B) allison: max C to B pullups in 120 sec. - 30

 50 ring dips

Monday 6/27/11

"Badger"
3x
30 Squat cleans #95
30 Pull ups
800m run

25:41
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DL 5/3/1 week 2
70, 80, 90%
225x3
260 x 3
290 x 12

Friday 5/6

Finally Friday! I got a direct order from Frogger to beat @scottmrodriguez. This WOD is definitely in my favor... so I knew I had a chance.

 

1) With at #50 vest and #20 med ball run 400m. Then repeat w/ no weight.
This was easy for about 200m, then the last 200m was surprisingly hard!

WOD

30 Knees to Elbow

40 squat cleans #80

50 pull ups

60 abmat situps

70 burpees

Corey 13:29

Scott 14:46

Got him!

Thursday 5/5

I made up a fun wod for @MICrossFit, but I thought I should test it out first, of course! So me and Scott threw down:

(Taylor back @crossfit817 workin on his OHS... and man he needs it!!!)

"Cinco De Mayo"
5 DL
5 Hang Cleans
5 press/jerks
5 pull ups
5 wall climbs
5 burpees

5 rounds

Corey: 12:23
Scott: 11:40
Cesa: 19:10

Wednesday 5/4

Froggers B-day WOD

(Cesa and Coach Rob back at CrossFit817.. feelin nostalgic!)

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A) 4 tire flips 77 DU 5 x
9:50

That really got the shoulders burning!
--
1) 34 Squat Cleand & Jekrs #135
.... this is pretty much "Grace" with 4+ reps. and adding in a squat. Its been a while since I did Grace, so I was up for the challenge.

Time: 7:26

Happy Birthday Frogger!

Tuesday 5/3

1) Split Jerks - Behind neck

warm up #95 x 5
125 x 5

145 x 5

165 x 7

A) WOD

1 snatch 3 OHS #115

9 Box jumps 28"
12 push ups (shoulder touch)

5x - 6:18

2) Plank 2:10, Right side 1:10, Left side 1:10

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WOD - Make up Mondays WOD

5 rounds

1 min at each station:

#135 power cleans

#20 WB

#35 KB walking lunges

rest

Rest Day

Rest day, no WOD. Cant wait to get back to normal E-wods from @crossfit817 tomorrow! #crossfit817,

Friday 4/28

crossfit 11.6 wod

3Thrusters
3 chest to bar pull ups
6/6
9/9

etc etc...

Score 102 reps

Playing catch up 2/28 - 3/4

As of today, I will keep this blog updated. Here is my first week back in Seattle working out at StoneWay CrosFit and coaching and running Mercer Island CrossFit.

Monday - CFT (crossfit total + clean)
Squat, press, DL, Clean
Old: 265, 355, 125, 195
New: 255, 355, 125, 190

-break- wod #2--
Nasty Girls:
3x
50 air squats
7 muscle ups
10 cleans #135

PR by 1 mins - 7:56
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Tuesday - 17'' of fresh powder = 5 hours of snowboarding!
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Wednesday:
Fran 3:30 PR (old time 4:09)
-break - WOD #2

OPT Flight Simulator - Unbroken Double Unders
5/10/15/20/25/30/35/40/45/50/45/40/35/30/25/20/15/10/5
*must stop in between sets, can not single skip in between

after failing 3x on any given round, complete the number required for that round and move on.
Ex: round of 30 - 23, 19, 21 - then just complete 30 and move to 35.
I estimate I did close to 500 double unders
Time 16:40 - calves cramped like crazy!!
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Thursday - 3/3
1 Rep Max OHS
95 x 5
135 x 5
155 x 3
165 x 1
175 x 1
185 x f, f.

-break WOD #2

5 rounds of:

150m Farmers Walk
20 Push-ups
7 Single arm KB Push Press, Right
7 Single arm KB Push Press, Left
#44 KB
Time: 14:01
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Friday 3/4
Coaches WOD
5 rounds
800m run
30 kb Swings #70
7 HSPU
 
Time 30:58
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TOTALLY and completely sore from calves to neck... and every where between!

Need to make up 3 x 800m run and "dirty 30"
 
Great week, cant wait to do it again next week....

Monday 7th - Saturday 12th

Monday 2/7
Max height BJ
42.5''

WOD
With #20 vest do:
1, 2... 10...2, 1
6 pushups every minute

Burpees
Wall balls #20

21:50

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Tuesday 2/8

Thrusters
5,3,3,3,1
95, 115, 145, 155, 165

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Wednesday 2/9

Deadlift
5,3,3,3+
275, 315, 315, 315 x 3

WOD
50 air squats then "Diane"
21-15-9
#225 DL
HSPU

9:44 - last 9 HSPU were with 1 ab mat

shoot throughs in 60 sec 3x
13, 12,14

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Thursday

9 OHS #105
12 K to E
6 Ring pushups
7:54
(scott 6:47)

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Friday

Power Snatch
95 x 5, 115 x 5, 125 x 5, 135 x 1

Death By Power snatch #85
13 + 12 of 14

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Saturday 2/12

"Wittman"
7 rounds
15 KBs #53
15 cleans #95
15 BJ's 24''

16:39