Every Day Fitness: 2009

Lawn Chair 12/21

Folded

5 Rounds

20 Thrusters (95#)

15 Burpee Pull-ups

20 Sumo Dead Lift High Pull (95#)

Time 40:21

Clearing my head 12/20

Went for a run to clear my head. My Fitness is now my Therapy.

RUN for 43:00 Min

Keeping my head up 12/19

I am so happy to have my fitness to fall back on to keep me positive

I did the Crossfit K-Town 12 Days of Christmas work out good times had by all

Start at the run after each exercise is complete and rotate until all exercises are complete. The run will be done 12 times, Thrusters 11 and so on.

1 Run around Building with 50# Kettle bell

2 rep Kettle bell Thuster (2x 50#)

3 rep Double Unders

4 rep Burpees

5 rep Sit-ups

6 rep Kettle bell Push press (2 x 50#)

7 rep Sumo Dead Lift (50#)

8 rep Kettle bell swings (50#)

9 rep Box step ups (24in)

10 rep Mountain climbers

11 rep Kettle bell squats (50#)

12 rep Squat jumps (45#)

Time Over 35 Min I was sand bagging

It is what it is 12/18

Life is what it is and right now it sucks

WOD Kelly done @ Crossfit K-Town again great staff letting me program my own pain.

Complete for time

50, 40, 30, 20, 10 Reps

Double Unders

GHD Sit-ups (I know it calls for regular sit-up but i like to punish my self)

Time 11:23

Two a day 12/17

Checked out another CF box again great people great facility.

WOD @ Crossfit K town

Kettel bell FRAN

21, 15, 9

Thrusters 50# KB x2

Pull-ups

Time 7:03

WOD @ Crossfit Knoxville

Josh

21 Over head squats (95#)

42 Pull-ups

15 Over head squats

30 Pull-ups

9 Over head squats

18 Pull-ups

Time 8:55

My Therapy 12/16

WOD : Tabata

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

Dead Lift (135#)

Med Ball Slams (12#) Therapy

Reps Who cares I just needed to work out some issues.

Training on the road 12/15

Visiting my family in Tennessee. Found an excellent facility good trainers and they smoked my ass.

WOD Complete for time

Row 1000 Meters

21, 15, 9 reps of the following

Pull-ups

Kettle bell snatch (55#)

Dumb bell squat cleans (2 x 40#) NO FUN

Row 1000 Meters

Time: 28:30 of pain

Turkish get-ups 12/12

The WOD: 5 rounds

10 Over head squats 95#

10 burpee pull-ups

5l/5r Turkish get ups 55#

Time: 23:13 old time 24:54

Army Strong 12/11

WOD 5 Rounds

10L/10R Kettle bell snatch (55#)

15 Ring Push-ups

20 Knees to Elbows

Time 18:30 I am Army Strong

fight Gone Bad (modified) 12/10

Had to modify this a bit my C-2 went Tango Uniform

Three Rounds

Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories) NO JOY Modify with Pull-ups

REST 1 MIN

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Score 306 Replaced the row with pull-ups

12/8

WOD AMRAP 20 Min

10 reps Sumo Dead lift (95#)

10/10 Russian Twist (20#)

10 Burpees

Rounds 9 +10 Sumo, 10/10 russian twist

10 rounds 20:41

Back Squats 12/07

WOD 5 Rounds

Row 500 Meters

10 reps Back Squat (Body Weight 205#)

Time 18:28

Back Home 12/06

Welcome home to me this was supposed to be easy it wasn't

WOD 21, 15, 9 Reps

Dead lift (225#)

Ring Dips

Box Jumps (24 inch)

Knees to elbows

Time 12:18 then trow up in your mouth

The Day After 11/27

WOD 5 rounds

5L/5R Turkish get ups (55#)

10 Sumo Dead lifts (95#)

15 Box Jumps (24 in)

Time 22:56

Christmas Eve WOD on Thanks Giving Eve

I did this last year on Christmas Eve

The WOD: Complete reps for time

21, 15, 15, 9.

Uneven Push-ups example above (21 reps L side 21 reps R side Same on the 15's & 9 reps)

Pull-ups

Burpees

Ready Go

Time 12:04 I did this a year ago in 13:26 It still hurt me

My Legs 11/24

My Legs are sore from two days ago.

WOD 3 rounds

40 Push press (65#)

30 Kettle Bell Swing (35#)

20 Rig Dips

10 Double Unders

Time 10:57 I was Gluten for punishment and did an extra round

4 rounds 16:44

Main Page WOD

Complete as many rounds as possible in twenty minutes of:
25 Burpees
Body weight back squat, 15 reps (205#)

Completed 4 rounds + 10 Burpees

11/19

WOD

ROW 500 Meters

21 reps

Dead Lift (225#)

Knees to Elbows

Wall Ball (20# 10 ft)

ROW 750 Meters

15 reps

Dead Lift (225#)

Knees to Elbows

Wall Ball (20# 10 ft)

ROW 1000 Meters

09 reps

Dead Lift (225#)

Knees to Elbows

Wall Ball (20# 10 ft)

Time 18:22

11/18

WOD 5 rounds

10 Thruster (95#)

10 Med Ball Cleans (20#)

10 Ring Dips

10 Box Jumps (24 Inch)

Time 14:29

Eva 11/16

My impromptu 70# KB this work out was brutal.

5 Rounds

Run 800 Meters

30 reps Kettle bell swing (70#)

30 reps Pull-ups

Time 49:30

Cindy 11/14

As many rounds as possible 20 Min

5 Pull-Ups

10 Push-ups

15 Squats

Completed 22+5 Pull-ups

11/12

Still out and about found a gym

As Many Rounds As Possible in 20 Min

5 Burpees

10 Dumb Bell Push Press (2x 30#)

15 Squats

Rounds Complete @ 7,000 ft elevation 13+5Burpees Completed 14 rounds 20:35

No Gym 11/10

No gym available so

100 Push-ups

100 Sit-ups

100 Squats

Time 9:02

11/08

Crazy 11/04

WOD: 5 rounds

10 reps Burpees

15 reps Thruster (95#)

20 Steps Weighted Lunge (60#)

Time: 18:31

11/03

WOD 5 rounds

20 Box Jumps (24in)

20 H2H Kettle bell swings (35#)

20 Russian twist (20#)

Row 500 Meters

Time 26:12

Not a morning person 9/2

I had a hard time finding my motivation this AM

WOD Complete for time

25 Squats

25 Push-ups

25 Pull-ups

25 Sit-ups

50 Squats

50 Push-ups

50 Pull-ups

50 Sit-ups

75 Squats

75 Push-ups

75 Pull-ups

75 Sit-ups

Time : 35:00 I am not a morning person

10/29

5 Rounds

10 reps Over Head Squat (115#)

10 Windshield wipers

5L/5R Turkish Get Ups (55#)

Time 27:42

HAWG's 300 10/28

GET SOME

10/27

RUN 10/26

RUN 5 K

Time: 25:18

Row 10/23

WOD: ROW for 30 min

Distance 7,513

Freddy's Revenge 10/20

The WOD: 5 rounds for time

5 reps Over head press (Press, Push press, Push Jerk. How ever you can get it up) 185#

1o reps Burpees

Ready GO

Time: 9:05

Helen + 1 10/19

This sucked after a Saturday of hard drinking

WOD 3 + 1 rounds

400 Meter run

21 KB swings (24kg)

12 Pull-ups

Time @ 3 rounds 9:55 @ 4 rounds 13:39

Repeat 10/17

The WOD for time
Row 500 meters
115 pound Push press, 21 reps
Row 500 meters
115 pound Push press, 18 reps
Row 500 meters
115 pound Push press, 15 reps
Row 500 meters
115 pound Push press, 12 reps
Ready Go
Time: 12:50 new PR Old PR 14:00

Two for the price of One 10/16

I started this one a little on the heavy side so I broke it up in to two parts before it broke my back.

Melted

The WOD: Complete REPs for time

50, 40, 30, 20, 10.

Double Unders

Push-Ups

Sit-Ups

Time 12:15

No Fun 10/13

3 rounds

40 reps Push press 65/45#

30 reps Squats

20 reps Ring Dips

10 reps Double unders

Time 15:49 I got gassed

Main Page WOD 10/12

May 25, 2004

TUESDAY

Complete as many rounds in 20 minutes as you can of:
Row 250 meters
Sumo deadlift highpull 95 pounds, 21 reps
Pull-ups 15 reps

Rounds complete 4 pull -up short of 5 rounds

5 KM 10/11

Run 5,000 meters

Time 25:13

Back Home 10/09

Ok time to get back in the posting

WOD 5 Rounds

10 Pull-ups

5L/5R Turkish Get ups (55#)

10 Over Head Squats (95#)

10R/10L One arm Kettle bell swings (55#)

Time 28:33

8/29

The WOD: Complete for time

30 cal row or run
5 DB push press (50% BW)
25 cal row or run
10 DB push press (50% BW)
20 cal row or run
15 DB push press (50% BW)
15 cal row or run
20 DB push press (50% BW)
10 cal row or run
25 DB push press (50% BW)
5 cal row or run
30 DB push press (50% BW)

Time:16:43

Main Page Again

Main Page WOD AMRAP

20 min

5 reps Thruster 95#

7 reps Hang Cleans 95#

10 reps Sumo Dead Lift 95#

Rounds complete 7 + 5 thruster, 1 clean

Cindy 8/24

WOD AMRAP 20 min

5 Pull-ups

10 Push-ups

15 squats

rounds completed 23+ 4 pul-ups

Lunge's 8/23

WOD 5 Rounds at the hottest part of the day 117 degrees

50 ft Overhead walking lunge 45# barbell.

21 reps burpees

Time 12:53

Murph 8/20

Complete with body armor.

1 mile run

100 Pull-ups

200 Push-ups

300 Squats

1 mile run

Time 1 hour 2 minutes 14 seconds

5 KM 8/19

WOD

Run 5000 Meters

Time 25:49 @ 110 degrees

Tribute WOD 8/18

Oakland PD Tribute Work out

Complete the following twice for time:

20 pull-ups
20 push-ups
20 Abmat sit-ups
20 squats
Run 400m with 20# medball
20 burpees
20 box jumps (20")
20 walking lunge steps
20 push press (75#/55#)
Run 400m with 20# medball

Time 24:46 new PR old time 29:47

8/16

The WOD:

4 Rounds

25 Double unders

25 Push-ups

25 Squats

25 Knees to elbows

Time 13:30

Fight gone horable 8/15

WOD same as fight gone bad one min at each station clock dose not stop one min rest between rounds every rep,step,and flip counts as one point.
3 rounds
Tire flip 260# tire
Walking lunge
Dumb bell swing 50#
Burpees
Dumb bell push press 25# each arm
Score 351

running 8/12 rowing 8/14

8/12 WOD: Pulled from Main page
4 Rounds
Run 800 M
rest as needed between rounds
1. 3:22
2 3:53 (forgot to hit the stop button)
3. 3:33
4. 3:42

8/14 WOD
115# Thrusters Row meters
10 rep row100
9 rep row 200
8 rep row 300
7 rep row 400
6 rep row 500p
5 rep roe 600
4 rep row 700
3 rep row 800
2 rep row 900
1 rep row 1000
Time : 34:59

FUN Day (not) 8/11

The WOD

4 rounds

25 Thrusters 65#

25 Box Jumps 24in

50 Hand 2 Hand Kettle bell swings 12 KG

Time 25:35

Deads

The WOD

10 Rounds for time

15 reps Deadlift (135#)

15 Push-ups

Time 11:27

calculations curtsy of Catalyst Athletics

Height
177.8 cm
70 in

Bodyweight
92.99 kg
205 lb

Movements

Deadlift
Reps - 15
Travel, Body - 0.39 meters
Work, Body - 3970.83 joules
Travel, Weight - 0.6 meters
Work, Weight - 5404.32 joules
Total Work - 9375.15 joules

Push-up
Reps - 15
Travel, Body - 0.37 meters
Work, Body - 4991.38 joules
Total Work - 4991.38 joules

Duration
11:27
687 seconds

Work Performed
14366.53 joules
1464.96 kg-m
10596.75 ft-lbs

Power Output
20.91 watts
0.03 horsepower
15.42 ft-lbs/sec

Heat Exhaustion

5 rounds

10 Over head squats 95#

15 Ring dips

20 Wall Ball 20 # @ 10 ft

25 Double under

Time 24:50

Back to Training

Getting back in to training

Thursday

WOD

3 rounds

Run 400 M

21 Dumb bell swings 55#

12 Pull-ups

Time 11:16

Friday

WOD

3 rounds

Row 500 M

21 Burpees

Run 400 M

Time 19:13

Fight Gone Bad

"FIGHT GONE BAD"

Three Rounds

Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

Score 258