Crossfit

"Michael"

2008-08-29T04:53:00.000-07:00

Back from California and ready to go!

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28:

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

(sub'd 25 reps and 1000 meter row for run)

Row times (1000m/ea): 4:37 - 4:17 - 4:21

Total time: 22:57

Pullups per Minute

2008-08-18T04:56:00.000-07:00

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.

12minutes+12 pullups (completed 13th at 13:01), 90 pullups! NEW PR!

Rest

2008-08-15T10:01:00.000-07:00

A day of rest... or is it??

Row 1000m x 2

2008-08-14T06:11:00.000-07:00

Complete 2 rounds of 1000m. Rest 2-4 minutes in between rounds. Record time for each round.

4:17.2
3:54.5 (.2 sooner, would've beaten PR!)

Shoulder Press/Pullups

2008-08-13T10:48:00.000-07:00

7 Rounds for time of: 21x55lb shoulder press and 10 pullups

14:30 NEW PR!

"Fran"

2008-08-12T07:28:00.000-07:00

Fran - 21-15-9 reps of 95lb Thrusters and Pullups.

8:18 (poor time, hopefully getting back into 7:00 range next time)

Row 500 - Squat 50

2008-08-06T07:15:00.000-07:00

8/6/08

4 rounds of Row 500 meters, 50 squats for time.

2:06/1:59/2:09/2:01

Total time: 17:30 (not too bad, but again, getting back)

Cindy

2008-08-06T07:13:00.000-07:00

8-5-08
5 Pullups, 10 Pushups, 15 Squats: Complete as many rounds as possible in 20minutes.

12 Rds... not too bad, just getting back into the routine again. I will work my way back up.

5x5 Squat

2008-08-06T07:12:00.000-07:00

7-25-08
A - 175-180-185-200-205
J - 155-165-175-185-195 (trying to be sensitive to right knee)

Back!

2008-06-16T07:08:00.001-07:00

Have been out of the loop for awhile, and haven't been posting. No worries. I'm back and PUMPED! Woot.

Fight Gone Bad

2008-03-22T10:05:00.000-07:00

3-19-08

Three rounds of:
Thrusters, 20lbs (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (meters)

John
THR: 42 - 27 - 25
SDHP: 17 - 19 - 20
BJ: 24 - 21 - 20
PP: 25 - 15 - 11
Row: 259m - 190m - 180m

R
THR: 56 - 20 - 17
SDHP: 25 - 20 - 16
BJ: 32 - 30 - 20
PP: 18 - 20 - 14
Row: 200m - 170m - 160m

Tabata Something Else!!

2008-03-22T10:01:00.000-07:00

3-18-08

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.

Tabata scores:
J: 37 (new pr from 34)
A: 32 (new pr from 29)

Run 2 mi

2008-03-11T17:21:00.000-07:00

Run 2 miles... piece of cake... KILLED IT!

Dirty Thirties!!

2008-03-11T17:09:00.000-07:00

3-10-08

For time:

30 Box jump, 24 inch box (sub'd steps - 2nd step)
30 pull-ups
30 Kettlebell swings, 1 pood (sub'd with DB)
Walking Lunge, 30 steps
30 Knees to elbows
30 Push press, 45 pounds
30 Back extensions (sub'd 45lb deadlifts)
30 Wall ball shots, 20 pound ball (sub'd 45lb thrusters)
30 Burpees
30 Double unders (sub'd 100 single jump rope)

John- 19:15
Rob- 25:00
Adam- 26:02

5x5 Squat

2008-03-11T17:06:00.000-07:00

3-5-08

5 - 5 - 5 - 5 - 5 Squats

Rob: 165lbs - 175 - 180 - 190 - 200lbs (PR!)
John: 165lbs - 175 - 180 - 190 - 200lbs (PR!)

"Angie"

2008-03-05T06:33:00.000-08:00

3/4/08

100 Pullups, 100 Pushups, 100 Situps, 100 Squats for time
Must complete exercise before moving onto the next.

J- 25:06 NEW PR
Rob- 21:15 NEW PR
A- 27:36 NEW PR!!

NICE!

Finished off with 100% intensity 400m row
R- 1:31
J- 1:31
R- 1:32
A- 1:21!!!! (New record!)

SDHP and Ring Dips

2008-02-29T05:54:00.000-08:00

2/28/08

7 rounds for time of:

Sumo deadlift high pull x 10
Ring dips x 7

JD and Rob- 12:32

Finished off with 2 rounds of 400 m row 2 minutes rest in between

J- 1:27
R- 1:32
J- 1:32
R- 1:32

Row 500m, 50 squats

2008-02-29T05:42:00.000-08:00

2/26/08

4 rounds of Row 500m, 50 squats for time

J-20:36
A-21:19

Press/Push Press/Push Jerk

2008-02-29T05:39:00.000-08:00

2/25/08

Press 1-1-1-1-1
J: 150-155-160-160-155
A: 125-130-135-135-130

Push Press 3-3-3-3-3
J: 150-155-160-165-165
A: 125-135-135-135-135

Push Jerk 5-5-5-5-5
J: 105-105-105-105-105
A: 105-105-105-105-105

Squat 1-1-1-1-1-1-1-1

2008-02-20T06:28:00.000-08:00

John
Adam

185-195-205-215-225-235-245-255! NEW PR for BOTH!

"Fran"

2008-02-20T06:26:00.000-08:00

2-15-08

21-15-9 reps for time of:
95lb Thrusters
Pullups

John: 7:24
Adam: 7:24:35 (sub'd 65lb)
Rob: 7:24:50 (sub'd 65lb)

SICK TIMES!!!

"Randy"

2008-02-20T06:22:00.000-08:00

2-13-08

75lb Snatch x 75

(Sub'd 55 lbs x 50)

"Nate"

2008-02-20T06:19:00.000-08:00

2-12-08

Complete as many rounds in twenty minutes as you can of:

2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

(sub'd off the ground on rings, 50lb dumbbell, and for 15 minutes)

8 rounds!

"Angie"

2008-02-20T06:18:00.000-08:00

2-4-08

100 pullups, 100 pushups, 100 squats, 100 situps for time. Must complete one exercise before moving onto the next.

28:00 (New PR)

"Barbara"

2008-01-30T07:38:00.000-08:00

5 Rounds for time of:

20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

John - 43:15
Rob - 42:00
Adam - 41:10

Crossfit Total

2008-01-29T08:36:00.000-08:00

John:
Squat: 240 (new PR)
Military Press: 160 (new PR)
Deadlift: 265 (new PR)
CF TOTAL: 665

Increasing quite a bit:
6/07 - 515lbs
7/07 - 530
9/07 - 595
11/07 - 620

Adam:
Squat: 240 (new PR)
Military Press: 135 (new PR)
Deadlift: 235 (new PR)
CF TOTAL: 610

Pullups per minute

2008-01-29T08:33:00.000-08:00

400m rows x 4

2008-01-29T08:21:00.000-08:00

4 rounds of 400m rows, rest 2 minutes in between each

Round 1
John: 1:35
Rob: 1:38

Round 2
John: 1:34
Rob: 1:38

Round 3
John: 1:31
Rob: 1:39

Round 4
John: 1:37
Rob: 1:31

Back Squat 5x5x5x5x5

2008-01-23T14:09:00.000-08:00

1-21-08

John: 135-165-175-180-180
Adam: 135-165-165-165-165
Rob: 135-135-165-165-175

"Cindy"

2008-01-23T14:08:00.001-08:00

1/17/08

Complete as many rounds as possible in 20 minutes of:
5 Pullups, 10 Pushups, 15 Squats

Rob: 14
John: 17 (NEW PR!)

"Angie"

2008-01-23T14:05:00.000-08:00

1-11-08

100 pullups, 100 pushups, 100 squats, 100 situps for time. Must complete one exercise before moving onto the next.

J: 31:20
Russo: 37:30
A: 35:41

Press, Push Press, Push Jerk

2008-01-23T14:01:00.000-08:00

1-9-08

Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5

Press
A: 135 - 125 - 125 - 130 - 130
J: 145 - 150 - 155 - 155 - 160

Push Press
A: 125 - 125 - 125 - 130 - 130
J: 145 - 150 - 150 - 150 - 155

Push Jerk
A: 75 - 115 - 105 - 105 - 105
J: 115 - 115 - 105 - 105 - 105

"Tabata Something Else"

2008-01-22T16:41:00.000-08:00

1-7-08

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.

John Rob Adam

Pullups: Tabata/Total 2/47 2/32 4/44

Pushups: Tabata/Total 7/75 5/81 6/62

Situps: Tabata/Total 10/86 12/96 9/80

Squats: Tabata/Total 15/120 14/125 10/89

Tabata Score 34 29 33

"Cindy"

2008-01-22T16:36:00.000-08:00

1-4-08

Complete as many rounds in 20 minutes of 5 Pullups, 10 Pushups, 15 Squats

J: 14
UR: 14
A: 13

Run or Row 5k

2008-01-16T15:08:00.000-08:00

Row 5k (3.12mi) for time

24:36

Dirty Thirties

2008-01-16T15:05:00.000-08:00

For time:
30 Box jump, 24 inch box (sub'd steps - 2nd step)
30 pull-ups
30 Kettlebell swings, 1 pood (sub'd with DB)
Walking Lunge, 30 steps
30 Knees to elbows
30 Push press, 45 pounds
30 Back extensions (sub'd 45lb deadlifts)
30 Wall ball shots, 20 pound ball (sub'd 45lb thrusters)
30 Burpees
30 Double unders (sub'd 60 single jump rope)

"Michael"

2008-01-09T20:57:00.000-08:00

3 rounds for time:

800m run
50 situps
50 back extensions

Completed:
800m run
50 situps
25 75lb deadlifts

only 2 rounds

17:00

"Helen"

2008-01-02T21:51:00.000-08:00

3 rounds for time:

400m run (sub'd 2:15 row)
50lb db swing x 21
Pullups x 12

15:16

One minute improvement, which is good considering same time is used for the row.

Back Squat

2007-12-12T15:14:00.000-08:00

Back squat 5-3-3-3-1-1-1-1-1-1

165lbs-185-205-210-225-235-235-235-235 <-- a new PR (previous - 210)

"Angie"

2007-12-12T14:16:00.000-08:00

100 pullups
100 pushups
100 squats
100 situps in order (no splitting up reps; you don't move on to next exercise until you complete the 100 reps) for fastest time

John
32:00

Adam
35:00

Push Jerk 3-3-3-3-3-3-3

2007-12-12T14:15:00.000-08:00

John
125-125-125-125-125-125-125

Adam
95-105-115-115-115-115-115

Max Reps Bench/Pullups

2007-12-12T14:07:00.000-08:00

5 rounds of max reps body weight bench press and max reps pullups

John
Bench/Pullups - 33/59 (PR - 34/60 CRAP! Just missed it)
11/13
6/13
6/12
6/10
4/11

Adam
Bench/Pullups - 44/55 (NEW PR! Previous - 43/52)
11/13
9/11
9/12
8/9
7/10

Nicole

2007-12-12T14:05:00.000-08:00

2:45 row - max pullups - 4 rounds

row
20
row
9
row
11
row
9

Squat 5-5-5-5-5

2007-12-12T14:04:00.001-08:00

135-135-135-135-135

Adam - same

"Helen"

2007-11-29T15:33:00.000-08:00

Three rounds for time:
Run 400 meters
50 pound dumbbell swings x 21
12 Pull-ups

sub'd rowing (for 2:15) for run

16:15

400m Intervals

2007-11-27T14:31:00.001-08:00

4 Rounds for time:
400m run
2 minute rest

John: 16:00

Adam: 15:01

Roland: 16:14

"Fran"

2007-11-26T14:48:00.000-08:00

21-15-9 reps for time of:
95lb Thrusters
Pullups

John: 9:00

Adam: 11:00 (sub'd 65lb)

Russo: 9:30 (sub'd 65lb)

Row/Jump Rope

2007-11-10T08:06:00.000-08:00

Row 1000 meters
25 Double-unders
Row 750 meters
50 Double-unders
Row 500 meters
100 Double-unders

Sub'd 2 x single-unders for doubles

Time: 16:40

"Cindy"

2007-11-10T07:27:00.000-08:00

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

John: 15
Adam: 13
Russo: 13
Rob: 10

NICE!

CrossFit Total!!

2007-11-08T15:01:00.000-08:00

1 rep max for Squat, Military Press, and Deadlift. Add each for CF Total score.

Squat - 210
Press - 155
Dead - 255 = 620!

Increasing quite a bit:
6/07 - 515lbs
7/07 - 530
9/07 - 595
11/07 - 620

"Nicole"

2007-11-07T05:43:00.000-08:00

As many rounds as possible in 20 minutes of:

Run 400 meters
Max rep Pull-ups

John: /10/12/14/12/8 - 5 rounds

Russo: /8/9/9/10/7 - 5 rounds

Adam: /10/13/12/10/ - 4 rounds + 400m run

"J.T."

2007-11-05T19:05:00.000-08:00

3 rounds of 21, 15, 9 reps for time:

Handstand push-ups
Dips
Push-ups

John: 11:00

Adam: 12:00

400m lunges

2007-11-04T09:51:00.001-08:00

Walking lunges for 400 meters

OUCH!

Also scored a Concept2 Model D for cheap this weekend.. That'll have me all set for the winter!

"Diane"

2007-11-01T18:37:00.000-07:00

"Diane"

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Scaled down to 185lb DL, the rest as rx'd

Russo: 155lb DL, the rest as rx'd

No time recorded, spent time trying/getting used to handstand pushups

"Michael"

2007-10-30T20:19:00.000-07:00

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Sub'd good-mornings for back ext.
34 minutes

Adam: 35 minutes
Russo: 36 minutes

Pullups per minute

2007-10-29T22:07:00.000-07:00

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

11 rounds/minutes plus 7

Adam: 10 rounds
Russo: 7 rounds (not bad for new CF'er!)

"Tabata Something Else"

2007-10-24T14:28:00.000-07:00

Complete 32 rounds 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.

Pullups - 53

Pushups - 60

Situps - 119

Squats - 111

"Fran"

2007-10-24T05:01:00.000-07:00

"Fran"

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

12:30 (slooooow)

"Helen"

2007-10-16T15:06:00.000-07:00

3 rounds for time of:
400m run
50lb dumbbell swings
12 Pullups

17:15

Improvement from last time where I did only completed two rounds in 14:00

"Murph"

2007-10-15T19:56:00.000-07:00

Run 1 mile
100 Pullups
200 Pushups
300 Squats
Run another mile

1:04 <-- ok time I suppose. It's an improvement from last time where I didn't even finish the last mile run and my time was :57

Until next time!

"Linda"

2007-10-11T18:54:00.000-07:00

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.

Scaled
DL: 110
BP: 160
CL: 125

Weighted Pullup Max x 7

2007-10-11T04:36:00.000-07:00

25
60
70
70
70
70
70

50 squats/100 rope jumps x 5 for time

2007-10-09T15:06:00.000-07:00

As prescribed: 15:28

Heavy Fran

2007-09-14T06:08:00.000-07:00

Heavy "Fran"
3 Rounds of 15-12-9 reps
115lb thrusters; 25lb weighted pullups
for time.

13:05

"Helen"

2007-09-09T07:04:00.000-07:00

3 rounds for time:

400m run
21 55lb dumbbell swings
12 pullups

*400m run
21 50lb db swings
12 pullups
x2
14:12

Shoulder Press: 5-5-5-5-5

2007-09-07T10:57:00.000-07:00

from Thursday, August 23, 2007

95 wu
115
125
120
120
120