Thursday, August 28, 2008

Thursday 8-28-08 "Murph"

Half Murph
For time:
1/2 mile Run
50 Pull-ups
100 Push-ups
150 Squats
1/2 mile Run

Partition the pull-ups, push-ups, and squats as needed.

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

One of the things that I love about CrossFit is the community. There are several "Heroes" WODs. It's cool to know as you're doing them that the person in memorial made it up and it was their favorite WOD. No where else will you find that. Certainly not a commercial gym...

"Yeah, I'm dedicating this next hamstring curl to so and so..." :)

Wednesday, August 27, 2008

Wednesday 8-27-08 "Chipper"

Mod for Pack:

For time:
20 Handstand push-up progressions
25 Pull-ups
30 Kettlebell swings, 1 pood
35 Sit-ups
40 Burpees

women 25# dumbbell or Kettlebell

See comments for hints.

Monday, August 25, 2008

Tuesday 8-26-08

Had to change up last minute:

Front Squat 10-10-10-10-10 reps

Post loads to comments.

Monday 8-25-08 Happy Birthday Babes!!!

Rest day.

Sunday 8-24-08

Run 10k
Post time to comments.

Saturday 8-23-08

"Steve special"
AMRAP 20min:
5 ring pull-ups
10 burpees
15 wall balls - 10ft. target

Friday 8-22-08

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

Tuesday, August 19, 2008

Tuesday 8-19-08

AM: Run 5 miles.

PM: CrossFit WOD - Put this one together myself : )

For time:
135 pound Deadlift, 15 reps
30 push-ups
135 pound Deadlift, 12 reps
24 push-ups
135 pound Deadlift, 9 reps
18 push-ups

Monday, August 18, 2008

Monday 8-18-08


Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster

See comments for scaling.

Post time to comments.

I'm a slacker...

Well, not really. I've been w/o Internet services for the past couple of days. But, now I'm back at work and goofing off as usual! Actually, it's not goofing off. It's future planning... : )

Friday 8-15-08: Kickboxing in the AM - kicked my butt!!!

Saturday 8-16-08: Run 5 miles. 44.05 kicked it's butt!!!

Sunday 8-17-08: Moving and cleaning old place.

Wednesday, August 13, 2008

Wednesday 8-13-08

Kickboxing in the AM

Moving heavy shit up stairs in the PM


Tuesday, August 12, 2008

Tuesday 8-12-08

Run 5k

Monday 8-11-08

7 rounds for time of:
Sumo deadlift high-pull 12 reps
12 bar dips

Monday, August 11, 2008

Sunday 8-10-08

Impromptu rest day due to hangover and brunch w/ Pops. : )

Friday, August 8, 2008

Saturday 8-9-08 Park WOD

400 Meter Run

25 Push-ups

25 Knees to Elbows

400 Meter Run

20 Push-ups

20 Knees to Elbows

400 Meter Run

15 Push-ups

15 Knees to Elbows

400 Meter Run

10 Push-ups

10 Knees to Elbow

400 Meter Run

Post times to comments.

Thursday, August 7, 2008

Friday 8-8-08

Rest day.

Much needed. Saturday there will be no squats in the WOD!!! :)

"You gain strength, courage and confidence by every experience in which you really stop to look fear in the face. You are able to say to yourself, ‘I have lived through this horror. I can take the next thing that comes along.’ You must do the thing you think you cannot do." - Eleanor Roosevelt

Thursday 8-7-08


For time:
150 Wallball shots, 20 pound ball

See comments for scaling.

Post time to comments.

Wednesday, August 6, 2008

Wednesday 8-06-08

25 pound Dumbbell squat snatch, left arm, 21 reps
25 pound Dumbbell squat snatch, right arm, 21 reps
30 Pull-ups
25 pound Dumbbell squat snatch, left arm, 15 reps
25 pound Dumbbell squat snatch, right arm, 15 reps
24 Pull-ups
25 pound Dumbbell squat snatch, left arm, 9 reps
25 pound Dumbbell squat snatch, right arm, 9 reps
18 Pull-ups

Post time to comments.

Tuesday, August 5, 2008

Tuesday 8-5-08

Back Squat 5-5-5-5-5 reps

Post loads to comments.

Monday, August 4, 2008

Monday 8-4-08

Working the "bored meeting". On 3 hours sleep. Not fun. At least I'll sleep good tonight...

Saturday, August 2, 2008

Sunday 8-03-08

Rest day.

Here is something cool I found on Crossfit Moncton:

Them vs. Us

I was driving home from work today and was wondering what it would be like if I were a member of a local gym, like NuBody’s or GlobalGym. How would I justify paying for a membership there, and not for a CrossFit gym? Are they even comparable? Here’s a short ‘them versus us’ list that I came up with. I’ll let you be the judge.

THEY have CNN or Kelly Clarkson playing in the background.
WE have other members cheering you on to finish your last rep.

THEY have cardio machines that tell you you’re going too fast.
WE have trainers that are telling you you’re not going fast enough.

THEY have mirrors.
WE have trainers that tell you how to correct your form.

THEY have biceps curls and cable crossover machines.
WE have squats and deadlifts that you’ll actually be able to transfer into real life.

THEY sell you a membership and hope you only come for one month.
WE want you to come as often as possible to help change your life.

THEY have a 20 minute workout in 2 hours.
WE have a 2 hour workout in 20 minutes.

THEY have a machine at the front desk where you swipe your card.
WE have knowledgeable trainers that are ready to give you all the fitness information that you ask for.

THEY train for looks.
WE train for life.

THEY have air-conditioning.
WE have…ok, they have us beat on that one.

Saturday 8-02-08 Solo WOD in the Park

4 rounds:
Run 400m
10 pull-ups
20 lunges
30 push-ups
40 squats

Friday, August 1, 2008

Friday 8-01-08


21-15-9 reps of:
Clean 135 pounds
Ring dips

See comments for scaling.

Post time to comments.