omg

o hai. remember when we did crossfit together but not together at all? that was fun. the end.

What the hell is going on over here?

Man, this blog has more cobwebs than your momma's panties.

Decided to get off my ass today and try to get the ball rolling again. The ball of... my fitness.... My fitness ball. I did:

Warm-up:
Row 2km

Workout:
3 rounds of
10 tire flip+jump through
10 pull-ups
10 back squats@135lbs
10 ring dips

I know, looks more like a warm-up than a workout, but whatever I did something.

random

5 rds of:

5 135# thrusters
15 pull-ups
25 sit-ups

RESULTS
Jason - 12:55

afiehfklsibr

AMRAP in 20 minutes of:
4 Handstand Push-ups
8 Chest-to-Bar Pull-ups
12 Deadlift - 135 lbs
16 Box Jumps - 20" box

last

RESULTS
Jason - 6rds + 6DL (sub 25" box)

BLEH

no idea what i was doing here

3x3 Back Squat
3x3 Deadlift

RESULTS
Jason
245-265-275
300-350-365-400(1 for good measure)

No direction

just a random, at-gym selection.

Power Cleans - 3,3,3,3,3

Results
Seth - 185,205,225,235,240
Jason - 165,175,185,200(1),205(1)

Previous

110220

Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees

RESULTS
Jason - 16:18

armage

"Popeye" - 10 Rounds For Time:
10 Hang Power Clean - 95 lbs
5 Handstand Push-ups

RESULTS
Jason - 11:07

110217

"Annie"
50-40-30-20-10 rep rounds, For Time:
Double-unders
Sit-ups

If you can't do double-unders, substitute tuck-jumps.

previous

RESULTS
Jason - 7:16 - sub tuck-jumps
Seth - 6:16, as Rx'd

ohcrap

"Eva" - 5 Rounds for time:
800 meter run
30 Kettlebell swing - 2 pood (70# DB)
30 Pull-ups

previous

RESULTS
Jason - 48:09

sunshine!

5-5-5-5-5

bench press
back squat

simple!

RESULTS
Jason
BP - 175-195-205-215-225(3)
BS - 205-215-225-255-275(4)

110213

"Complexity" - For Time:
3 Complexes
21 Burpees
50 Double-Unders
21 Pull-Ups
6 Complexes
15 Burpees
50 Double-Unders
15 Pull-Ups
9 Complexes
9 Burpees
50 Double-Unders
9 Pull-Ups
Each Complex = Power Clean, Front Squat, Push Jerk - 135#

previouses

RESULTS
Jason - 17:12 - sub tuck-jumps

shtrempf

3-3-3-3-3

Press
Push Press
Push Jerk

RESULTS
Jason
125-135-135-145-165(1)
125-145-165-185-200(2)
125-145-165-185-210(f) - 200(1)

110210

"Wittman"

Seven rounds for time of:
1.5 pood Kettlebell swing, 15 reps
95 pound Power clean, 15 reps
15 Box jumps, 24" box

.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.

RESULTS
Jason - 23:10, 55# DB swings

winter cindy-land

AMRAP in 20 mins of:

5 pull-ups
10 push-ups
15 squats

RESULTS
Jason - 21 rds + 8 push-ups

just did it

"Fran" - 21,15,9 reps - For Time:
Thruster - 95 lbs
Pull-ups

RESULTS
Jason - 5:29

homemade

21-15-9 rep rounds of:

225# deadlift
75# hang power snatch
pull-ups

RESULTS
Jason - 13:45

110205

5 rounds of:

3 155# thrusters
6 handstand push-ups
9 ring dips
12 burpees

RESULTS
Jason - 20:22 - 1st 3 rds @ 155#, last 2 @ 135#

oly oly oly

"Big 24"
8 Rounds:
3 X "The Exercise" - Hang Squat Snatch + Overhead Squat
Instep Stretch
8 Rounds:
3 X Power Clean + Push Press
Pigeon Stretch
8 Rounds:
3 X Squat Clean

previous

RESULTS
Jason
35, 45, 55, 65, 75, 75, 85, 95
105, 125, 135, 145, 155, 165, 165, 175
125, 135, 135, 145, 155, 165, 175, 175

110201

For time:
135 pound Thruster, 15 reps
35 pound weighted Pull-up, 15 reps
95 pound Thruster, 21 reps
20 pound weighted Pull-up, 21 reps
65 pound Thruster, 36 reps
36 Pull-ups

RESULTS
Jason - 14:48

i have a fever, and the only prescription is...

...more leg work!

110131

For time:
225 pound Deadlift, 21 reps
400 meter Run
225 pound Deadlift, 18 reps
400 meter Run
225 pound Deadlift, 15 reps
400 meter Run
225 pound Deadlift, 12 reps
400 meter Run

RESULTS
Jason - 12:46

i'm dumb

i have no idea why i picked this for today being that i know my legs are spent. dumbface ON.

"Filthy Fifties" - For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood (35# DB swing)
50 Walking Lunge steps (25 each leg)
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball (20# DB Thrusters)
50 Burpees
50 Double-Unders

previous

RESULTS
Jason - 27:01, GMs, db thrusters and tuck-jumps

and all the legs say...

ouches.

110128

Clean 3-3-3-3-3-3-3 reps

RESULTS
Jason - 145-165-175-185(2)-175-185-195(f)

110127

"Holbrook"

Ten rounds, each for time of:
115 pound Thruster, 5 reps
10 Pull-ups
100 meter Sprint
Rest 1 minute
post fastest and slowest rounds

U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, North Carolina, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked his vehicle with an improvised explosive device. He is survived by his wife Heather Holbrook and his parents Joan and James Holbrook.

RESULTS
Jason - 1:01 and 1:14

whaaaaatever

back squats
5-5-5-5-5

RESULTS
Jason - 185-205-225-245-255
Seth - 295-305-305-305-whaaaaatever

going for rx'd

"090113" - For Time:
15 Power Cleans - 155 lbs
30 Ring Dips
12 Power Cleans - 155 lbs
24 Ring Dips
9 Power Cleans - 155 lbs
18 Ring Dips
6 Power Cleans - 155 lbs
12 Ring Dips
3 Power Cleans - 155 lbs
6 Ring Dips

previous

RESULTS
Jason - 13:28 as rx'd

110123

Three rounds for time of:
275 pound Deadlift, 10 reps
50 Double-unders

RESULTS
Jason 5:15 - sub tuck-jumps

late start

"J.T."
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

RESULTS
Jason - 13:24

probably not for seth

might be too much shoulder action.

4 rds of:

10 snatch balance
15 pull-ups
20 knees-to-elbows

RESULTS
Jason - 17:01 @ 55# snatch balance (still learning)

110119

3 Rounds for Time
21 Burpees
10 DB power snatch, each arm - 50#
9 Ring Dips
Run 400M

previous

RESULTS
Jason - 19:04
Seth - 21:23, sub 2 x Bar Dips

du hast

"The Ramstein" For Time:
Row 500 M (sub 50 SDLHP - 45#)
25 Pull-Ups
20 KB Swings - 1.5 pood (55# DB)
15 OHS - 65#
10 Burpees
Run 400 M
10 Burpees
15 OHS - 65#
20 KB Swings - 1.5 pood (55# DB)
25 Pull-Ups
Row 500 M (sub 50 SDLHP - 45#)

previous

RESULTS
Jason - 18:48
Seth - 19:09, sub 40 Tuck Jumps for runs, SDLHP

the suck

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

RESULTS
Jason - doneremoveditcuzitwasembarASSing
Seth - BS: 355, Press: 180, DL: 415 - Total: 950

110115

"elizabeth"

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

RESULTS
Jason - 14:03

unoriginal

mainsite again.

110113

Five rounds of:
20 GHD Sit-ups
5 Push jerk

RESULTS
Jason - 11:56 @ 165# PJ

110112

mainsite wod

Complete as many rounds as possible in 15 minutes of:
Row 250 meters
25 Push-ups

RESULTS
Jason - 7rds, sub 25 reps 45# sdlhp for rows

110111

keeping it simple today.

Front Squats
3-3-3-3-3

RESULTS
Jason - 175, 195, 215, 225, 235(1)
Seth - 225,235,245,255,265(2)

go

"Rankel"

Complete as many rounds as possible in 20 minutes of:
225 pound Deadlift, 6 reps
7 Burpee pull-ups
10 Kettlebell swings, 2 pood
Run 200 meters

U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel.

RESULTS
Jason - 5 3/4 rds

another girl

"Chelsea"

Perform one round each minute on the minute, for 30 minutes of:

5 Pull-ups
10 Push-ups
15 Squats

old previous

RESULTS
Jason - 30 rds, as rx'd

strictnessosity

"The Bear" 5 rounds - Each round is 7 reps of:
1 x Power Clean
1 x Front Squat
1 x Push-Press (catch behind head)
1 x Back Squat
1 x Push-Press (catch on chest/shoulders)

NO resting with weight on ground during a round - 5 burpees if you have to put the weight down (each time)
Resting between rounds OK. Work towards max weight. Untimed WOD, post loads.

RESULTS
Jason - 75, 95, 105, 115, 135 - 2 penalties on last rd

after dinner quickie

3 rds for time of:

10 hang power snatches
10 overhead squats
10 burpees

RESULTS
Jason - 9:03 - 75# hps/ohs

go heavy or go...less heavy...

"poopty peupty pants"

3 x Deadlift
3 x Power Clean
3 x Shoulder Press
run 400m
2 x DL
2 x PC
2 x SP
run 400m
1 x DL
1 x PC
1 x SP
run 400m

use same weight each round. post load and time.

RESULTS
Jason - 12:50 - 350# DL, 175# PC, 145# SP
Seth - 10:02 - 375# DL, 205# PC, 145# SP, sub 50 Tuck-Jumps for runs

3-2-1-OUCH

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

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

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

oldies

RESULTS
Jason - 43:24 as rx'd (no vest)

happy weak year...

"Jack"

Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

RESULTS:
Jason - 8rds + 5pp
Seth - 8 1/3 Rds