12/30

@ CF York

AMRAP 20 min

10 ring pull-ups

15 burpees

20 box jumps

25 V-ups

3 rds + 14 burpees

finished out the 4th rd, I suck at all ab exercises. then worked on m-u's. good workout.

12/29

@ CF York

4 rft

10 Snatches @ 135#

10 ring dips

10 Hang Squat cleans @ 135#

10 ring dips

32:23

struggled with this one, very tired from night works, almost got visited from pukie, that doesn't happen too often.

5K Row

12/28

@ Camp PB

5K row for time:

20:48 14 sec slower than my best time (first night work could be the cause, very tired).

12/26 Team WOD

@ CF York

4 person Team WOD for time

1, 2, 3......8, 9, 10 reps

box jumps
pull-ups
KTE's
push-ups
kb swings @ 55#

only one team member could work at a time: ~ 33min

Fun WOD for the day after Christmas, met a few new crossfit friend who were visiting from other boxes.

12/24

@ Camp PB

for time:

run 200m
10 lunges/ 5 burpees x 4
run 400m
20 wallball @ 15#
run 600m
20 box jumps
run 800m
20 hang cleans @ 95#

18:41

glad tomorrow is a rest day I need one or two. this ended up being harder than I thought it would be. good one by Rey.

Run/ Thrusters

@ Camp PB

5 rft

run 400m
15 thrusters @ 90# (2 - 45# db's)

20:32

this was a brutal WOD. I don't think I could have done this as Rx'd @ 135# or if I could have it would have to have been fresh. My shoulders are still fatigued from Diane and OHS. tomorrows WOD will not have any shoulder movements.

OHS

@ Camp PB

OHS x 3

95x5, 115x5, 135, 155, 175, 185, 195

struggled with the weight overhead in the shoulders, didn't realize the fatigue from doing Diane yesterday, all those HSPU's. legs felt fine and good depth on the squat.

Diane

@ Camp PB

Diane

as Rx'd

21-15-9

225# DL

HSPU's

13:31

1 min faster, my best time so far.

My first rant

yesterday it snowed here in York, Pa, and with that we received no mail. what ever happened to rain, snow, sleet, or shine? 2 years ago the same thing happened we went 3 days without mail because the mail person felt our road was to rough. so, if the mail person chooses not to deliver mail because of weather do they have to take a vacation day, call out sick, or do they just get to hang out at the post office and get paid. they are gov't employees being paid by us and they can choose not to provide the service they are being paid to provide. another abuse by the government. my guess is they just get to hang out at the post office. when we lodged a complaint the post master said it is up to the delivery person and if they feel that it's to difficult then it is ok for them not to deliver. that's just plain crazy. i want my mail. so i have shoveled around my mail box in the hope that my road is deemed passible enough that we'll get mail tomorrow.

12/18

@ CF York

4 rft

2 muscle-ups

30 double-unders

20 KB swings @ 55#

11:28

i really enjoyed this WOD, got all m-u's as rx'd, a real big confidence booster.

12/17

@ CF York

5 rft

5/5 One Arm DL @ 115#

10 Squat cleans @ 115#

30 Double-unders

24:52

My legs were very fatigued today, struggled from the first squat clean all the way through. the only bright spot was the double-unders with only the last round being broken.

12/16

@ CF York

4 rft

10 28" box jumps

20 sit-ups

30 OHS (15 each arm) 55# KB

12:19

12/15

@ CF York

AMRAP 18min

5 skin the cats

10 pull-ups

15 squats

5 rds

12/14

@ CF York

Squat Cleans

5 x 3

135/155/175/205/215/225

then

AMRAP 20 min

10 ring rows

20 push-ups

30 Burpees

4 rds

12/12

@ CF York

AMRAP 20 min

rope climb (no legs) 6'

Monkey bar traverse 19'

20 Box jumps

20 kb swings @ 55#

farmers carry 2 35# plates 100'

6+ rds

fun WOD

12/11

@ CF York

for time:

Row 1000m

then

40 pull-ups

50 push-ups

60 Squats

11:58

12/10

@ Camp PB

Thrusters

5 x 3

155/165/175/185/195

then

21/15/9 @ 45# thrusters w/ partner rest

The Don

@ CF York

AMRAP in 10min

2 Tire Flips
Farmers carry back to start
3 Push press @ 115#

14 rds + TF & FC

Tears you hands up carrying a 282# tire!

Lumberjack 20

@ CF York

Lumberjack 20

20 Deadlifts @ 275#

run 400

20 KB swings @ 55#

run 400

20 OHS @ 115#

run 400

20 Burpees

run 400

20 C2B Pull-ups

run 400

20 box jumps @ 24"

run 400

20 Squat Cleans @ 95#

run 400

35:22

tough one for the victims @ Fort Hood, Texas and Crossfit Lumberjack.

12/6

@ Camp PB

12 Pwr Cleans @ 135#

2 Burpees

down/up to

2 Pwr Cleans

12 Burpees

8:40

fast and furious.

12/5

@ Camp PB

for time:

Row 1000m

then

21 - 15 - 9

GHD (half ROM)
Back Ext.

8:44

very tight in the hip flexers, need to get more consistent with stretching.

12/3

@ CF York

For Time:

1000 single unders

then

3 rds

10 Burpee Box Jumps
20 Push-ups

15:58

Push-ups were my weak spot today, can't go much faster on the Burpee-box jumps (for me), overall a good WOD, gonna feel it in my calves and pecks tomorrow.

12/2

@ Crossfit York

For time:

80 Sit-ups

10 KB swings @ 55#

60 Sit-ups

20 KB swings

40 Sit-ups

30 KB swings

20 Sit-ups

40 KB swings

15:23

Struggled during the sit-ups, always seems that they come up 2 days in a row for me, really struggled, kb swings were pretty easy only had to break up the last set of 40.

12/1

@ Camp PB

10 rft

10 Wallball @ 15#

10 Sit-ups

9:42

@ Crossfit York

Snatch

95,115,135,145, 145x1x10 @ 1min intervals

Clean

145,185, 185x1x10 @ 1min intervals

Jackie

@ Camp PB

'Jackie'

for time:

1000m row
50 thrusters @ 45#
30 pull-ups

9:01

4sec slower than last time. pull-ups were the weak link couldn't string together more than 5 consec. thrusters were smooth until #38.

Karen @ 15#

11/29

'Karen'

150 wallballs @ 15#

7:02

shoulders were fried, legs felt good, something that appears so easy cann be very painful.

11/27 @ CF York

Black Friday team WOD

Row 2400m 1st-800m/2nd-1200m
60 Sit-ups 20 / 20
60 Deadlifts 23 / 25
60 Push-ups 20 / 20
60 Squats 20 / 20

18:40-ish

fun WOD, pushed hard through all parts, good workout.

Turkey Trot

11/26

York YMCA Turkey Trot

31: ?

nice run, could have been faster lots of bunching and weaving for the first mile.

11/25

@ CF York

Nasty Girls

50 squats

7 muscle-ups

10 HPC @ 135#

15:36

muscle-ups really slowed me down, got 2 first rd, then 1 each rd for the next two, then 2 attempts at failure before switching to jumping m-u's. totaled 8 m-up's for the day.

Alex and Tye worked out with us, they both did a great job and had fun. Hopefully after the new year we'll get them into CF.

11/24

@ CF York

Filthy Fifty

Worst time ever

36:54

struggled with KTE's and couldn't do a double under to save my life, enough said.

11/23 @ CF York

For time:

Row 2K (7:38)

20 thrusters @ 115#

5 push-ups

15 thrusters

10 push-ups

10 thrusters

15 push-ups

5 thrusters

20 push-ups

19:30

@ CF York

5 rft

10 ring dips

20 sit-ups

30 box jumps

11:55

sit-ups were my nemesis today, been working abs in all week, so they were rough right from the get go. not to bad overall. couldn't get a muscle-up today, it's been 2 weeks, so i'm a little disappointed with that. starting to get excited about my level one cert, 69 days away.

@ CF York

5 rft @ 115#

5 pwr cleans

5 front squats

5 push press

5 back squats

5 push press

10:17

very happy with that time pushed pretty hard. struggled with the front squats and push presses neither felt right. i don't think i was properly warmed up for this WOD. worked on hspu's, ring dips and ghd's in warmup.

then got in my required heavy day, Bench press, 135x10, 185x5, 205x3, 225x3, 245x3, 255x1

very pleased with that effort.

11/17

@ Camp PB

Deadlifts

135x10, 185x5, 225x5, 275x3, 295x2 (form deteriorated way to quick and was feeling it in the back so I backed down)

225x10

then for time @ 135#

21 deads

21 sit-ups

15 deads

15 sit-ups

9 deads

9 sit-ups

3:37

Run / squats

@ Camp PB

5 rft

Run 400m
50 squats

18:13

really good time for me pushed hard all the way through. did one extra round the WOD should have been 4 rft, so now i can't really compare my time with thase in the past. I think it would have been a PR and in the 14min range. too bad, there is always next time.

Row

@ Camp PB

2K
for time

7:43 yuck! 23 sec slower than my best time.

@ CF York

2 rft

5 BA Tire Flips
10 Pull-ups
15 KB Swings @ 55#
20 Push-ups
25 Deadlifts @ 185#
30 Box Jumps
40 Double-unders

20:06

deadlifts sucked. I hate them.

Squats

10/11 @ CF York

Squats

135x10, 185x5, 225x5

275x3, 285x3, 295x3

225x10

135x21/15/9 w/ GHDx10


all squats were full range, deep.

KB SDLHP / Pull-ups / Push-ups

@ CF York

5 rft

20 KB SDLHP @ 55#

20 Pull-ups

20 Push-ups

22:30

pull-ups were very rough, need to start doing more.

Dips / KB Swings / Squats / sit-ups

@ CF York

4 rft

10 ring dips

20 KB swings @ 55#

30 squats

40 sit-ups

20:49

American Masters

Well I got a total that's a good thing, would have liked to performed better. I must have been really nervous and jacked up. Missed both of my openers which were easy weights, a real disappointment. But, I recovered and made my last lift in each one and they were official competition PR's. Overall a great experience and looking forward to my next competition.

Snatch - 75 (miss), 80 (miss), 80kg (176#)

C & J - 98 (miss), 102 (miss), 102kg (224.8#)

Snatch and C & J

11/3 @ CF York

Worked on Snatch and C & J for the last time before the comp. worked up to a heavy single in both just to stay loose. Did not go to heavy.

Snatch / OHS / Run

11/2 @ Camp PB

3 rft (not enough time to do the Rx'd 5)

3 Snatches @ 95#

15 OHS @ 95#

400 m Run

11:24

Burpess/DB Swings/Row

@ Camp PB

Courtesy Another Level Fitness ~ Crossfit Nation

Dirty Girls
~ 25 burpees~25 KB swings~500m row~20 burpees~20 kb swings~400 m row~15 burpees~15 KB swings~300 m row~10 burpees~10 KB swings~200m row~5 burpees~5KB swings~100m row

55# DB

21:44

tough one as usual

ANNIE

@ Camp PB

50-40-30-20-10

Double-unders
Sit-ups

9:39 (pr)

and my abs were killing me from 2 days ago.

Squat Clean

10/29

@ CF York

Squat Cleans

x3

95-115-135-155-185-205-215-225

the some Golfing at Springwood w/ Katie, Rey, and Rusty

Olympic lifting

After a couple of days off (night works suck) @ CF York

Snatch & Clean and Jerk work. Liked the change in stance and the wider grip for both lifts. Kept the weight reasonable, worked on second pull speed.

WOD

15 min AMRAP

10 OHS @ 95#

40 Sit-ups

5 rds + 10 ohs +4 sit-ups

tough on the abs

Row & Snatch

10/25

@ Camp PB

3 rft

Row 500m

21 Hang Power Snatch @ 95#

17:16

rough one, those snatches got hard. lungs are recovering nicely.

Burpees, C & J, KB Swings

10/23 @ CF York

5 rft

10 Burpees

15 C & J @ 115#

20 KB Swings @ 40#

24:14

rough one my lungs still haven't quite recovered yet, at least no coughing during the WOD.

Squats and Pull-ups

10/22 @ CF York

For time:

80 squat

5 pull-ups

60 squats

10 pull-ups

40 squats

15 pull-ups

20 squats

20 pull-ups

10 squats

25 pull-ups

13:41

hands and lats were killing me by the end.

Double Unders

10/21 @ CF York

continuous running clock:

10 min max D-U's - 264

then

3rds

15 Pull-ups

15 Ring Dips

15 Sit-ups

22:53

short on breath do to my cough

Later went and did some Olympic work with Mike L. got a Pr in the snatch 185# and a Jerk @ 255#. good stuff.

Squat cleans and Push-ups

9/17 & 9/18 Rest Days

9/19 @ CF York

For time:

50 Push-ups from the floor full range of motion arms go out to sides each rep

then

30 squat cleans @ 135#

9:59

the push-ups reminded me of a seal type exercise, added a fatigue factor like arm circles to the push-ups.

Snatch and C & J

10/16 @ CF York

Snatch

95x3, 115x3, 135x2, 155x2, 165, 175, 180, 185 (x2 fail)

C & J

135x2, 185, 205, 215, 225 (PR!!), 235(press out at the top), 240 (x2 fail)

pr'd the clean @ 240#

Way behind

10/9 @ Camp PB

Deadlifts

135x5, 185x5, 225x5, 245x5, 255x5, 265x3

10/10 & 10/11

Rest Days, Yah, went to the bike swap in Trexlertown at the velodrome.

10/12 @ Camp PB

OHS

5-5-5-3-3-3-1-1-1

95-115-135-155-165-175-185-195-205

10/13 @Camp PB

AMRAP in 20 min

Row 250 meter
21 SDLHP @ 95#
21 Pull-ups

3 rds
this turned out to be much harder than I thought it was going to be.

10/14

5rft

5 Thrusters @ 135#
10 Burpees

8:08

those were some heavy thrusters, pleased with completing each set of 5 with out having to set the weight down.

Slacking in posts not WOD's

10/3 Rest Day

10/4 @ Camp PB

Run 800m

15/15 Pistols

25 Sit-ups

12/12 Pistols

25 Sit-ups

9/9 Pistols

25 Sit-ups

Run 800m

19:26

10/5 @ Camp PB

21-18-15-12-9-6-3

95# Power Cleans

Sit-ups

Back-extensions

13:56

10/6 @ Camp PB

Easy Skill day worked on Hang power snatches up to 135#

10/7 @ Camp PB

1-1-1-1-1-1-1

Thrusters

95x3, 115x3, 135 - 155 -165 - 175 - 185 - 195 - 205 - 225(pr - and it was ugly)

10/8 @ Camp PB

"Karabel"

10 rft

3 snatches @ 135#

15 wallballs @ 15#

20:40

Tough, Tough, Tough.

Viking Helen and a Chipper

10/1

Viking Helen

row 500m

21 DB Swings @ 45#

12 Pull-ups

13:56

not a great time at all but still recovering from a cold.

10/2

Chipper

20 Walking Lunges

20 Pull-ups

50 Box Jumps

20 D-u's

25 Dips

20 KTE

30 Sit-ups

30 DB Swings @ 70#

30 Hang Squat Cleans @ 35# DB's

25 Back Ext

30 Wall Balls @ 15#

45 Jumping Towel Pull-ups

28:42

good sweat, still recovering.

Fighting Sickness

9/27

Rest Day

9/28

@ Camp PB

Heavy Clean and Jerk 95x3, 115x3, 125x3, 135x3, 155x2, 175x2, 185x1, 205x1, 215x1

good lifts, weights felt light. started feeling sick later in the day.

9/29

@ Camp PB

Felt better so went with a 5K row : 20:34 (2:03 ave 500m). pretty sure this beats my best time by a minute. later that day the crud hit me hard had to leave work early.

9/30

Complete rest day. Home sick from work, slowly starting to feel better.

Posting 2 days again

9/25 @ Camp PB

For Time:

10 Squat Cleans @ 70# DB's

50 Sit-ups

8 Squat Cleans @ 70# DB's

40 Sit-ups

6 Squat Cleans @ 70# DB's

30 Sit-ups

4 Squat Cleans @ 70# DB's

20 Sit-ups

2 Squat Cleans @ 70# DB's

10 Sit-ups

14:43

9/26

@ CF York

For Time:

50 rds

2 Pull-ups

2 Push-ups

then immediately

50 rds

2 Thrusters @ 65#

2 SDHP @ 65#

~40min

9/22 & 9/23

9/22 @ Camp PB

Deadlifts

135x5, 185x5, 225x3, 250, 275, 295, 305, 315, 325, 335

9/23

Lynne + Squats

Max Bench press @ 205#

Max Pull-ups

Max Squats @ 205#

Rd 1 - 8/12/15

2 - 5/11/15

3 - 6/10/15

4 - 6/9/15

Squats were tough and I've lost a little strength in the bench press, pull-ups went well.

9/19 & 9/21

Two days:

9/19 @ Camp PB

5 rft

10 V-ups

10 Supermans

10 KB Swings @ 55#

7:58 (got beat be everyone)

then

500m row

1:33

9/20 Rest Day

9/21 @ CF York

"500"

pull-ups

sit-ups

push-ups

squats

perform each exercise until failure before moving on to the next exercise, continuous counting of reps until 500 total reps achieved.

23: (?sec)

@ Camp PB

1 press - 3 push press - 5 push jerks

65 - 85 - 105 - 125 - 135 - 145

worked up in weight until my shoulders felt fatigued from yesterdays WOD. WOD courtesy of CF YORK.

Di-Rey-rey

@ Camp PB

as requested for a few weeks now by my personal coach,

Di-Rey-rey

Row 250 m

21 Deadlifts @ 185#

21 HSPU's

Row 500 m

15 DL's

15 HSPU's

Row 1000m

9 DL's

9 HSPU's

20:53

HSPU's felt pretty good, sets of 5 most of the way through.

FGB

@ Camp PB

FGB

almost able to do this one as Rx'd, only limited by the Wall Balls @ 15#

rd 1 - 104

rd 2 - 91

rd 3 - 92

=187

back was a little sore today so struggle a little with SDLHP's, overall not to bad.

Front Squats

@ Camp PB

Front Squats

95x5, 125x5, 165x4, 185x3, 225x3, 275x3

Plain Jane WOD, no PR's, nothing.

Annie

@ Camp PB

Annie

50-40-30-20-10

Double-unders

sit-ups

for time:

9:54

Snatching

@ CF York

Worked up to a heavy single, worked on being fast through the middle and popping the hips. I could definitely tell when I got it right, the weight just shot up.

95x2, 115x2, 135x2, 155x1, 165x1, 170x1, 175x2(1 miss), 180x2(1 miss/1 miss that I quit on, weight was overhead with arms extended)

then got in on the WOD,

AMRAP in 10min

10 snatch grip deadlifts @ 150#

max pull-ups

4 rds (17, 7,9,6=39 pull-ups) + 6DL's

Pistols

@ CF York

AMRAP @ 20min

5/5 Pistols

10 Ring Dips

15 Box Jumps

7 rds complete

Not overly tough for a metcon but the pistols were challenging and the box jumps kept the heart rate up enough. I hate ring dips (I'm sure that will be a reoccurring theme through out this blog).

Squats

@ Camp PB

Squats

5-3-3-3-1-1-1

275 - 295 - 305 - 315 - 325- 335 - 355(f)

I let the 20# jump in weight and how much get into my head. Definitely could have got that weight. Overall I'm please with the effort, it's been at least 3+ mos since I've gone heavy on squats.

Fractured Jackie

@ Camp PB

5 rft

200 meter Row
10 Thrusters @ 45#
6 Pull-ups

9:09

I was very slow in the transitions between exercises and my transition to pull-ups was ridiculously slow. Rey showed me how it was done and got me by 33 sec. Working on my diet and I seem to be keeping it under control, but I'm only 2 days in.

Labor Day

WOD' s from the weekend:

9/4
Friday @ CF York
"Forever 21"
3 rft
21 KB Swings (55/40)
21 Box Jumps @ 28"
21 Sit-ups
21 Push-ups

12:26

9/5
Saturday @ CF York
3 Person Team WOD (can't move to next station until every one is finished)
5 rft
5 BA Tire Flips
Short Run
10 Pull-ups
10 Thrusters @ 65#

16:47

9/6
Sunday
Rest Day

9/7
Monday @ Camp PB
1Clean- 2 Front Squats- 1 Jerk

95/115/135/155/165/175/185/185

This is my first attempt at a blog and I'm starting it on my 40th birthday. It will mostly contain my WOD's (Workouts of the Day) and maybe a few rant and raves, probably not many since I'm generally boring. Unfortunately, today is a scheduled rest day so there will be no WOD post.