“Hidalgo”

For time:
Run 2 miles
Rest 2 minutes
135 pound Squat clean, 20 reps
20 Box jump, 24” box
20 Walking lunge steps with 45lb plate held overhead
20 Box jump, 24” box
135 pound Squat clean, 20 reps
Rest 2 minutes
Run 2 miles

U.S. Army First Lieutenant Daren M. Hidalgo, 24, of Waukesha, Wisconsin, assigned to 3rd Squadron, 2nd Stryker Cavalry Regiment, based in Vilseck, Germany, died on February 20, 2011, in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked his unit with an improvised explosive device. Two weeks prior to his death, he was hit by an earlier improvised explosive device. Despite his injuries, he stayed in country and on patrols rather than return home. He is survived by his father Jorge, mother Andrea, brothers Miles and Jared, and sister Carmen.

Big Dawgs
as Rx’d

Women - 95#/25#

The Porch
For time:
Run 2 miles
Rest 2 minutes
115 pound Squat clean, 20 reps
20 Box jump, 24” box
20 Walking lunge steps with 45lb plate held overhead
20 Box jump, 24” box
115 pound Squat clean, 20 reps
Rest 2 minutes
Run 2 miles

Women - 75#/25#/20 inch box

Pack
Run 1 mile
Rest 2 minutes
95 pound Squat clean, 20 reps
20 Box jump, 20” box
20 Walking lunge steps with 25lb plate held overhead
20 Box jump, 20” box
95 pound Squat clean, 20 reps
Rest 2 minutes
Run 1 mile

Women - 65#/15#

Puppies
Run 600-800 m
Rest 2 minutes
15-25 pound Squat clean, 20 reps
20 Box jump, 12-15” box
20 Walking lunge steps
20 Box jump, 12-5” box
15-25 pound Squat clean, 20 reps
Rest 2 minutes
Run 600-800 m

Buttercups
Run 400 m
Rest 2 minutes
pvc -15 pound Squat clean, 20 reps
20 Box step up, 12-15” box
20 Walking lunge steps
20 Box step up, 12-15” box
pvc-15 pound Squat clean, 20 reps
Rest 2 minutes
Run 400 m

Rest day

Will be travelling Friday - Monday. Downloaded an app; Shake-x. By shaking the phone it gives a wod either “need gym” or “no gym”. Will be interesting to see what my phone thinks I shall do.

Saw on crossfit.com on the demo video that some guys used weight-vest on toady’s wod. Looks hard as it is

RIP Daren Hidalgo

CFWU

Fight Gone Bad(Pack):

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target = Sub: 40lbs DB thrusters Reps
Sumo deadlift high-pull, 75 pounds Reps
Box Jump, 20” box Reps
Push-press, 75 pounds Reps
Row Calories

Result: 240

Had to walk quite a bit between the different posts, but im uncertain of how much more i would have been able to put out if it had been any closer…

Pack
Run 1 mile
Rest 2 minutes
95 pound Squat clean, 20 reps
20 Box jump, 20” box
20 Walking lunge steps with 25lb plate held overhead
20 Box jump, 20” box
95 pound Squat clean, 20 reps
Rest 2 minutes
Run 1 mile

Time - 29.40 aimed for sub 30 mins and just got it!

Double unders on warm up are getting easier, looking to start linking them together!

from wodshop.org

21x snatch left arm
10x push ups
21x snatch right arm
15x push ups
21x thruster left arm
20x push-ups
21x thruster right arm

done with 16kg ketlebell

50 sdhp ft 1:25

What I’ve done since my last post in regard to marathon training:
- Sat., 12/17/11 (very early AM): Week 6, Session 3: jogged 8-9 laps, walked 1, jogged 1
- Sun., 12/18/11: Week 7, Session 1: jogged 11 laps
- Thurs., 12/22/11 (very early AM): Week 7, Session 2: jogged 10 or 11 laps
- Sat., 12/24/11: Week 7, Session 3: jogged 11 laps
- Tues. - Wed., 12/27-28/11: Week 8, Session 1: jogged 12.5 laps

Yesterday

Run 9k
49:37 min

Today

cfwu

Five rounds for time of:
66 pound Deadlift, 9 reps
66 pound Hang power snatch, 6 reps
66 pound Overhead squat, 3 reps

7:45 min

stretching

“Hidalgo”

For time:
Run 3.2km
Rest 2 minutes
40kg Squat clean, 20 reps
20 Box jump, 24” box
20 Walking lunge steps with 20kg plate held overhead
20 Box jump, 24” box
40kg Squat clean, 20 reps
Rest 2 minutes
Run 3.2km

43:41.

Late Postings

Tuesday
Deadlift, Hang Power Snatch, OHS

Five rounds for time of:
95 pound Deadlift, 9 reps
95 pound Hang power snatch, 6 reps
95 pound Overhead squat, 3 reps - used broomstick for the OHS

about 9 minutes

Monday
Run 1000m, Pushups, Snatch

The Porch

For time:
Run 1000 meters
100 Push-ups
95-115 pound Snatch, 10 reps

about 13 minutes

Back Squat 8 x 2 @80% of 1 RM, 45 secs rest.
60kg
Floor Press 5 x 3
25kg

5 Efforts
60m Pro Long Shuttle Run
*Long Shuttle: From a starting line, a player runs 5m straight ahead and back pedals to the starting line, then 10m and back, then 15m and back. He must bend down and touch the line at each 5, 10, 15m intervals. You end up with a total of 6 touches and 60m.

Fastest-20:35

Mobility

122711

Warmup: Samson stretch x2, 20 pushups

Five rounds for time of:
75 pound Deadlift, 9 reps
75 pound Hang power snatch, 6 reps
75 pound Overhead squat, 3 reps

Time: 11:13

Finishing: 1 mile run, 8:10

For time:
1 mile run
2 minutes recovery
20 medball squat clean, 20#
20 box jump, 20” box
20 walking lunge steps with 25lb plate held overhead
20 box jump, 20” box
20 medball squat clean, 20#
2 minutes recovery
1 mile run

Time: 27:24
Splits: 7:41 (run 1), 2:00 (recovery 1), 7:21 (work), 2:00 (recovery 2), 8:22 (run 2)

No barbell yet (placed order with Rogue last night) and still babying elbow, but the medball cleans were definitely work.

The Porch

For time:
Run 2 miles
Rest 2 minutes
40 kg Squat clean, 20 reps
20 Box jump, 20” box
20 Walking lunge steps with 15 kg plate held overhead
20 Box jump, 20” box
40 kg Squat clean, 20 reps
Rest 2 minutes
Run 2 miles

Time 41:11

I changed the weights purely down to equipment I have, I know that if I’d have done the squat cleans with 95lb I would have been about 45 min, kinds gassed me out today I know that, great workout though.

Back Squat test & deadlift, snatch, ohs

warmup:
jump rope
20# kb squats
kb swings
10x16.5#, 3x45# ohs

Back Squat 1RM test
warmup: 3x95, 125, 135#
150, 160, 170(PR), 175#(F)

*last 1RM was 160#.

WOD
Puppies
Five rounds for time of:
PVC-25 pound Deadlift, 9 reps - 45#
PVC-25 pound Hang power snatch, 6 reps - subbed HPC 45#
PVC-25 pound Overhead squat, 3 reps - 45#

5:15

Multitude of issues. First round did 15 DL’s and 9 HPC’s. Don’t know what I was thinking to be honest. Anyway, had to scale all to 45# since my shoulder can only handle that much on OHS and couldn’t do a proper snatch if my life depended on it today. Pull ups yesterday fried my upper body.

Hidalgo - RIP

Pack

Pack
Run 1 mile
Rest 2 minutes
95 pound Squat clean, 20 reps
20 Box jump, 20” box
20 Walking lunge steps with 25lb plate held overhead
20 Box jump, 20” box
95 pound Squat clean, 20 reps
Rest 2 minutes
Run 1 mile

28:45

subbed power clean for squat clean