New PR!

New PR: OHS @ 145#

New PR!

New PR: 1 Rep. Snatch Max
130#

Sunday's WOD

WOD 1: Main site

WOD 2: 4 mi. run

Saturday's WOD

WOD 1: Main site

WOD 2: 4.5 mi. run in the Bioreserve

Friday's WOD

WOD: Climbing at the climbing gym...

Did well... many hard climbs.

Craig's WODs

Di and I have been following Main Site strictly since 10/1.  I have been posting under "mcdontron" for every WOD... Needless to say, I have seen some gains already.

For the time being, I'll post only "additional" workouts, climbing activity and yoga.

Always forward!

Last Saturday's WOD

WOD: Run 50k @ Great Eastern Endurance Run
6:28 (pr)

I had a great race... great recovery afterward.  Di had a great race too... she beat me by 6 minutes!!! I am very proud of her!

Wednesday's WOD

WOD: "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, 21 inch box
8 Rounds +10 PP

Tuesday's WOD

Rest Day!

Monday's WOD

WOD: Ten rounds for time of:
15 Deadlifts @ 135#
15 push-ups
15:56

Sunday's WOD

WOD: 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.
Post number of minutes completed.
17

Today's WOD

WOD: Four rounds for time of:
10 Pull-ups
10 GHD sit-ups
10 Back extensions
10 KBS @ 1.5 pd

Thursday's WOD

WOD: 100 Burpees
6:13 (pr)

Weekend WODs

Saturday: Run 5.4 miles
Sunday: Run 3.5 miles

Tuesday's and Wednesday's WOD

Tuesday
WOD 1: Three rounds for time of:
10 Push-ups
10 Sit-ups
20 Squats
10 Burpees
4:24

WOD 2: 21-15-9 rounds of:
Pistols
Muscle-up progressions
8:22?

Wednesday:
OHS 3-3-3-1-1-1-1
45,65,95,105,125f,125f,125,135(tied PR)

Today's WOD

Rest Day!

Thursday, Friday, Saturday, and Sunday's WOD

Thursday:
WOD: Five rounds for time of:
250m Row
10 Front squats @ 135#
15 GHD sit-ups
20 Box Jumps @ 21"
18:02

Friday:
WOD: 21-15-9 rounds of:
45# Barbell turkish get-ups
Sotts press
24:00

Saturday:
WOD: Run 10 mi.

Sunday
WOD 1: Run ~5.5 mi.
WOD 2: Three rounds for time of:
20 Squats w/50# sandbag
20 21"Step-ups w/50# sandbag
20 Lunges w/50# sandbag
8:22 (PR)
WOD 3: 1-1-1-1-1-1-1
Bench Press
95x3,105,115,125,135,145,155,165f

Tuesday's WOD

WOD 1: 21-18-15-12-9-6-3 rounds of:
Pull-up
HSPU (45# plate)
14:52

WOD 2: 3-3-3-3-3
Back squat
45,65,95,145,155,165,175,185

Today's WOD

WOD 1: "Test 3"
Tabata squats
Maximum number of rounds of 3 pull-ups and 3 ring dips in 4 minutes.

18,20,20,20,20,20,20,20 (20) "Official" tabata squat = 18 (unofficial = 20 argh. I could have gone faster, but did not pace myself well in the first round.  I did one extra round at 20.)

10 Rounds of pull-ups and dips.

Score = 18+10 = 28 (30)

Last Week's WODs

Big Running Week!

Saturday: 11 miles
Sunday: 15.22 miles
Monday: Rest
Tuesday: 8 miles
Wednesday: 7 miles
Thursday: 6 miles
Friday: 5.3 miles

Total of 52.52 miles!!! A new weekly milage PR!

Today's WOD

WOD 1: Four rounds for time of
10 Power cleans 135#
10 Burpees
5:25 (PR)


WOD 2: 21-15-9 rounds of:
GHD Sit-ups
Back extensions
3:28

Today's WOD

WOD 1: 10 min. morning and evening practice.

WOD 2: Tie a five-pound plate to hang an honest 18" above your tiptoe reach and complete 5 rounds for time of:50 Jump and touch
40 Squats
30 Sit-ups
20-Push-ups
10 Pull-ups
28:08

Thursday's WOD

WOD: 10 morning and evening practice.

WOD

WOD: Chipper for time of:
50 Squats
10 Pull-ups
25 Box jumps
500m Row
25 Push press @ 45#
25 Burpees
30 Sit-ups
25 KBS @ 1 pd.
25 Back ext.
250m Row
Post time to comments.

Today's WOD

WOD: "Nate" As many rounds as possible in 20 minutes of:
2 Practice muscle-ups
4 HSPU
8 KBS @ 1.5 pd.
Post number of rounds completed to comments.

Tuesday's WOD

WOD: For time:
400m Walking lunge
Post time to comments.

Monday's WOD

WOD: Three rounds for time of:
5 Wall climbs (jugs and one foot on a jug)
21 Ring dips
50 Squats
Post time to comments.

Friday's WOD

WOD: 10-1 Rounds of:
Tire flips @ 500#
Box jumps @ 21"
Post time to comments.

Today's WOD

WOD 1: 20 min. practice

WOD 2: Bouldering
15 Short easy problems
5 Campus up and downs

WOD 3: 10 min. practice

Today's WOD

WOD: 20 Mile Run

Today's WOD

WOD 1: For time:
50 Squats
10 Pull-ups
25 Box jumps
500m Row
25 Push press @ 45#
25 Burpees
30 Sit-ups
25 KBS @ 1pd.
25 Back extensions
250m Row
Post time to comments.

WOD 2: 10 min. morning and 15 min. evening practice.

Today's WOD

WOD: 60 min. practice focused on balance.

Today's WOD

WOD 1: 8 mi. Run

WOD 2: 30 min. practice

Monday's WOD

WOD 1: Three rounds for time of:
10 Ground to overhead @ 95#
200m Sprint
Post time to comments.

WOD 2: Tabata treadmill
8mph @ 12% 

Last Week's WODs

Sunday: L1 Test! Passed! Rest
Monday: Rest
Tuesday: Rest
Wednesday: Hiked up Mt. Washington via Lion Head and Tuckerman's; 8 miles and +/- 4200 ft.
Thursday: Hiked Presidential Traverse; 20 miles and +/- 9500 ft.
Friday: Rest
Saturday: Rest

Craig's WOD

WOD: 10 Rounds for time of:
10 Thrusters @ 95#
10 Push-ups
Post time to comments.

Craig's WOD

WOD 1: Three rounds for time of:
500m Row
25 Back extensions
30 Pistols
Post time to comments.

WOD 2: For time:
100 Box jumps @ 21"
Post time to comments.

WOD 3: Practice yoga for 20 min.

Friday's WOD

WOD: 1 hr. of tennis!! 1st time playing in about 2 years...

Thursday's WOD

WOD: Bike 46 mi. (3h 25min)

Wednesday's WOD

WOD 1: 5 mi. run

WOD 2: Five rounds for time of:
5 Squat clean thrusters @ 95#
10 Pull-ups
Post time to comments.

Tuesday's WOD

WOD 1: Finish driveway!!
WOD 2: Run ~5 miles
WOD 3: Practice yoga

Monday's WOD

WOD 1: Work on driveway
WOD 2: Yoga practice

Sunday's WOD

WOD 1: Run ~4mi.

Saturday's WOD

WOD 1: Run 6.38 mi.
WOD 2: Work on driveway

Craig's WOD

WOD 1: "Angie" For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Post time to comments.

WOD 2: Three rounds for time of:
30 Doubles
6 GHD Sit-ups
6 Back extensions
Post time to comments.

Thursday's WOD

WOD 1: "Isabel" For time:
30 Snatches @ 95#
Post time to comments.

WOD 2: Tabata treadmill
8.0 mph @ 12%

Today's WOD

WOD 1: Seven rounds for time of:
3 Cleans @ 145#
4 HSPU's (abmat)
Post time to comments.

WOD 2: 5x5 Pistols

WOD 3: CrossFit Total
Deadlift 400# (pr)
Back squat 245#
Shoulder press 115#(pr)
Total: 760 (pr)

Monday and Tuesday's WOD

Rest days!

Sunday's WOD

WOD: 12 mi. Long Run

Thursday's WOD

WOD: 6 mi. Run

WOD 2: 1000 Skips
Post time to comments.