SATURDAY 120107

Ten rounds for time of:
135 pound Deadlift, 15 reps
15 push-ups

Tommy Hackenbruck 11:01, Taylor Richards-Lindsay 13:34. Post time to comments.

Compare to 100927.

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Big Dawgs:
as Rx’d

Women - 95#

The Porch:
Seven rounds for time of:
135 pound Deadlift, 15 reps
15 push-ups

or

Ten rounds for time of:
135 pound Deadlift, 10 reps
10 push-ups

Women - 95#

Pack:
Ten rounds for time of:
75-95 pound Deadlift, 10 reps
10 push-ups

Women - 55-65#

Puppies:
Five rounds for time of:
25-45 pound Deadlift, 10 reps
10 push-ups (Progressions okay)

Buttercups:
Four rounds for time of:
pvc - 25 pound Deadlift, 8 reps
8 push-ups (Progressions okay)

after a week off due to my gym being closed and a nasty cough that was interfering with my sleep, I got back into it today.

strength
back squat 5x2@82kg, 3x2@80kg

DT
12x deadlift
9x hang power clean
6x push jerk
5 rounds @40kg

i didn’t time it, i was concentrating on form

Cindy

Scaled to Pack:
AMARP in 12 minuets of:

5 Pull Ups
10 Sit Ups
15 Squats

Ten rounds completed. 

Yesterday was my first day doing cross fit with the group here at Ramstein. There is a world of difference doing the workouts on my own and having a coach there to correct my form ensuring that I am moving correctly.  I had a feeling that my squat form was off and that was reaffirmed yesterday. I am just excited that I finally have the opportunity to work on my basic movements and really take off with Cross Fit. The awesome thing about all of this is that there are several Level 1 cert guys who do it for free to anyone who wants to show up and work out with them. I think that is totally awesome!!!!  Where else can you go and get good training like this but at Cross Fit. I know there are more programs out there and they work too but I sure am glad I found you guys!!!

20120107

Deadlifts, Push-ups

Puppies:
Five rounds for time of:
45 pound Deadlift, 10 reps
10 push-ups

time: 8:20

After the first set I could not do the pus-ups in one set.
But was able to go very fast through the deadlifts,
maybe they were a bit on the light side.
Scaling can sometimes be very personal.

The Porch:
Seven rounds for time of:
135 pound Deadlift, 15 reps
15 push-ups

18:01

WoD 03.12.11

CFWU

AMRAP 20 min
Row 250m
Push-ups x 25

Result: 9 rds + 32m

Power Cleans 3,3,3,3,3
35kg,40,45,47.5 PR,,42.5

No time for metcon today, pleased with PR.

Puppies:
“Kelly”
Three rounds for time of:
Run 400 meters
15 Box jump, 24 inch box
15 Wall ball shots, 14-20 pound ball - 5kg
Post time to comments.
Time 13:02

Messed up with the run - I did 200m each round and figured this out on last run. to make up for the mistake I did 600m on completion of the last wall ball set. Not quite as programmed!
Could not work out last night so did this WOD this morning. Plan to do today’s WOD later this evening.
Buy in: Dynamic stretching, 2min jump rope, 10 off Push up, sit up, dips, back extension, squat, ring row, Samson stretch, 5 off Pull up kip & 5 off assisted. I also did 5 Wall ball shots and box jumps to check form.
Cash out: Stretch and shoulder mobility work

W/U: 1-mile run and some plyometrics

then pack-ish WoD

7 RFT of
15 x 135-lb deadlifts and
15 push-ups

First two rounds weren’t so bad, and then i hit the wall.  i had to resort to buttercup push-ups for the last two rounds to keep the pace high and complete the set. 

16:31 overall.

$-out: 1000m row and some wrestling/MMA shoot-drills with a partner.  Pleased with overall effort, but man oh man, is the altitude here in Afghanistan killin’ me.

“Kelly”- in a boat

Wu: Shoulder mobility, bu wu (stick), OHS (stick), 2 x 10 pullup, situp, pushup, back ext..

Skill/strenght: Form on hang power snatch at 32kg, 5x3

Wod Pack/puppie:
Five rounds for time of:
Run 400 meters—-> 500m row
15 Box jump, 24 inch box—-> 50cm
15 Wall ball shots, 20 pound ball—-> 5kg
18:42

Co: 3 rounds of:
10 Ninja roll ups
10 Ball slam
Then stretch

For time:
Run 1mi
10 Burpees
10 wallball shots (20lb)
Run 1/2mi
10 Burpees
10 wallball shots (20lb)
Run 1/4mi
10 Burpees
10 wallball shots (20lb)
Run 1/8mi
10 Burpees
10 wallball shots (20lb)
25:48 (I ran at a good pace for me…those burpees and wallballs sneak up on you…thought I’d be done around 22 or 23 minutes)

Strength:
Power cleans: 95x8, 115x5, 135x5, 145x3, 155x2, 135x5
TTB: 5x10
Push press: 75x10, 95x8, 115x8, 135x5,5, 145x5, 155x5,5 (failed on last rep)

Overhead Squat 3-3-3-3-3 reps
45-65-75-85-95

Deadlifts -
WU: 60kg x6, 100kg x6, 120kg x6
130kg x6, 135kg x6, 142.5kg x6, 142.5kg x6, 147.5kg x5 PR

Seated Rows -
55kg x6, 60kg x6, 67.5kg x6, 67.5kg x6, 70kg x5

Push Press -
WU: 40kg x6, 50kg x6
60kg x6, 65kg x6 - felt a little tweak in thoracic spine so stopped..

Finished up with a few dips

At West End Crossfit.

Partner WOD

20 min AMRPAP of
Partners run 200 meters
Each partner then separately completes triplet of

7 wall balls—20 lbs
7 burpees
7 walking lunges—1.5 pood

6 rounds

SATURDAY 20120107

The Porch:
Ten rounds for time of:
135 pound Deadlift, 10 reps
10 push-ups

Time:  7:50.23
rd1: 0:32.42
rd2: 0:35.49
rd3: 0:40.39
rd4: 0:44.41
rd5: 0:58.19
rd6: 0:54.42
rd7: 0:44.90
rd8: 0:48.48
rd9: 0:55.79
rd10: 0:55.75