Tuesday 27-Dec-11, CrossFit 403

Snatch 3 x 3 (95)

For time: 22:49

3 rounds:
row 200m
20 x pull-ups
row 200m
20 x push-ups (hand release)
row 200m
20 x sit-ups
row 200m
20 x squats

Sunday 25-Dec-11, Coronation

10 mi. run

Saturday 24-Dec-11, CF 403

Found a great box in Airdrie AB. CrossFit 403. Stopped in for a quick workout on the way to Coronation.

For reps (175)

1min. box jumps
1min. hang cleans (115)
1min. front squat (115)
1min. burpees
1min. push jerk (115)

Thursday 22-Dec-11, Ice Climbing - Kananaskis AB - King's Creek

Made it out for a great day of Ice climbing in Kananaskis coutnry. King's Creek climbing area.
It was Miluska's first time on ice. In Fact first time with crampons. J. Mills of Canadian Rockies Alpine Guides (CRAG) was great as always to support her. She did well, never really scared. If I'm lucky she may even go again soon.
sp


Miluska ready


Getting the hang of it


J. and Shawn


Miluska - her last climb of the day

Wed. 21-Dec-11, CF Canmore

For time: 17:03

row 1000m

15DL (205)
15T2B
12DL (205)
12T2B
9DL (205)
9T2B
6DL (205)
6T2B
3DL (205)
3T2B

row 1000m

Monday 19-Dec-11, LSRF

speed DL - 135 with bands

3 x 10 rope jump overs
3 x 20 DB (60) goblet squats

for time (12:24)

20 x burpees

3 rounds:
50 x KB (53) swings
50 x Double unders

Sunday 18-Dec-11, Woodlands waterway

5 k run

Saturday 17-Dec-11, LSRF

Skill work: Handstand walks, ring muscle ups

Friday 16-Dec-11, LSRF

Front squat x 1rm

High bar prowler sprint 3 x 30yds

Elev. jumping split lunge 3 x 30

Wide stance back squat 3 x 8

Thursday 15-Dec-11, LSRF

Seated B.B.O.H. press with chain 10 x 3

A1. Bar muscle up 3 x 6

A2. Fat grip D.B. row 3 x 10

On the min. every min for 15 min.

Pull up x 5

Push up x 10

Sit up x 15

Wednesday 14-Dec-11, LSRF

4 rounds:

run 800m
30 x weighted decline Russian twists
20 x prisoner box jumps
20 cal. row or bike
20 x burpees

Tuesday 13-Dec-11, LSRF

1 rep max Bench press with chains (155 + 65)

BB bent row 3 x 10
KB (44) 1 arm press 3 x 8 ea. arm

pull-ups 3 x 20
ring push-up 3 x 20

Monday 12-Dec-11, LSRF

10 x 1 42" box jump

3 x 20 KB (53) band swings
3 x 15 GHD

for time: 12:45
4 rounds:

run 200m
10 x DL (225)
20 x 24" box jump

Saturday 10-Dec-11, Hunstville st. park

20mi. trial run

Friday 9-Dec-11, LSRF

Fat grip sumo d.l with chain 5 x 1 (255)

A1.O.H. walking lunge 3 x 30

A2.Elev. B.B.D.L. 3 x 15

Thursday 8-Dec-11, LSRF

K.B. see saw press 3 x 40

A1. Inverted row 3 x 15

A2.D.B. bench press 3 x 12

3 rounds for time of:

Pull ups x 30

Push ups x 50

Double unders x 70

Wednesday 7-Dec-11, LSRF

4 rounds of:

Bench vault overs x 40

Jump rope x 2min

Ball slam x 40

Jump rope x 2min.

K.B. swing x 40

Jump rope x 2min.

Tuesday 6-Dec-11, LSRF

Fat grip Bench press 5 x 1 (185)

A1.Inc. D.B. bench 3 x 8 (60 DB)

A2.Fat grip pull up 3 x 8

B1.Prone lateral D.B. shoulder raise 3 x 15 (10 DB)

B2. push up 3 x 20

practice handstand walks

Monday 5-Dec-11, LSRF

16′s in 1 x 3

A1.B.B. thruster 3 x 15 (95)

A2.Back ext 3 x 20

Rungs & Ladders

Goblet squat 1->10 (50 DB)

Sumo D.L. 10->1 (225)

Saturday 3-Nov-11, Hunstville st. park

17 mi. trail run (3hrs.)

Thursday 1-Dec-11, LSRF

10 x 3 band bench press (95)

3 x 10 press (95)
3 x 10 BB bent row (135)

AMRAP (9)

5 x burpees
5 x DB (50) snatch ea. arm

Tuesday 29-Nov-11, LSRF

Press 5 x 3

A1.Wide grip pull up 3 x 15

A2.D.B. floor press 3 x 8

B1.Scarecrows 3 x 12

B2.Inc. B.B. bench 3 x 10

C1.Tricep work 3 x 10

C2.Ab work 3 x 10

Sunday 27-Nov-11, Hunstsville st. park

15mi trial run

Saturday 25-Nov-11, LSRF

practice with Hand Stand Walks

Friday 25-Nov-11

Deadlift up to 315

low bar prowler 3 x 50 yrds.

OH squat 3 x 10 (95)

Thursday 24-Nov-11, turkey trot

10k Turkey Trot run

Wednesday 23-Nov-11, LSRF

4 rounds of:

run death loop (800m)
15 x over box jumps
15 x weighted incl. situps
15 x burpees
15 x GHD's
static stretch

Tuesday 22-Nov-11, LSRF

Bench press x 1rm

A1.Neutral grip pull up 3 x 12

A2.D.B. curl & press 3 x 10

B1.B.B. upright row 3 x 15

B2.Neutral grip D.B. bench 3 x 20

C1.Tricep work 3 x 20

C2.Ab work 3 x 20

Monday 21-Nov-11, LSRF

3 rounds of:

K.B. swings x 20

Sprint x 100m

5 rounds of:

Prisoner lunge x .60

M.C. x .60

Row x .60

Squat thrust x .60

Bike x .60

Rest x .60

Saturday 19-Nov-11, Huntsville st. park

13mi. trail run

Friday 18-Nov-11, LSRF

OH Squat max (165)

3 x 10 DL

2 x 20 elev. handing KB squats

Thursday 17-Nov-11, LSRF

1. B.B.O.H. press 3 x 15

   A1.Chin up 3 x 15

   A2.Weighted dips 3 x 10

   Tabata x 8min. of:

   K.B.S.D.L.H.P.

   Push up

   Rest 2 min.

   Tabata x 8min of:

   Double unders

   Burpees

Wednesday 16-Nov-11, LSRF

3 rounds:

run 800m
50 burpees

Tuesday 15-Nov-11, LSRF

1 rep. max wide grip press (120)

DB row

Chin-ups

Monday 14-Nov-11, LSRF

Band box squats

40 x manmakers (40 db)

Saturday 12-Nov-11, LSRF

Front squat 3 x 5 (135)

Seated press w/chains 5 x 3

butterfly kip pull-ups 3 x 10

push press (95) 3 x 10

Friday 11-Nov-11, Hosuton race track

11k Energizer race

Thursday 10-Nov-11, LSRF

3 sets of:

Close grip bench x 10

Normal grip bench x 10

Wide grip bench x 10

A1. Inverted row 3 x 15

A2. Alt. med ball push up 3 x 20

---------

4 rounds for time of:

K.B. press right arm x 10

K.B. press left arm x 10

K.B. high pull snatch x 20

K.B. sprint x 50m

Wednesday 9-Nov-11, LSRF

5 rounds:

50yrd. bear crawl
lateral jumps x 50
row 300m
leg raises x 20
burpees x 20

Tuesday 8-Nov-11, LSRF

Rev. band bench press x 1rm

A1. Inc. D.B. bench 3 x 8

A2. B.B. bent row 3 x 5

B1. Alt. D.B. flat bench press 3 x 20

B2. Behind the neck pull up 3 x 10

C1.Tricep work 3 x 20

C2. Ab work 3 x 20

Monday 7-Nov-11, LSRF

100m sprints 10 x 1

A1. K.B. band swings 3 x 15

A2. Pistols 3 x 8 each leg

AMRAP in 10 min.

Deadlift x 5

Burpee box jump x 6

Goblet squat x 7

Saturday 5-Nov-11, Hunstville, LSRF

6.5 mile trail run

--------------------

3 rounds 'Fight gone bad'
KB (70) S.D.L.H.P, Row, KB (70) swings, DU's, bar push press

Friday 4-Nov-11, Texas Rock Gym

Rock Climbing

Thursday 3-Nov-11, LSRF

3 rounds of:

Max pull ups

Rest 1 min.

Max K.B. push press

Rest 1 min.

A1. Close grip bench 3 x 15

A2.D.B. curl & press 3 x 10

For time:

Burpee x 10,9,8,7,6,5,4,3,2,1

Chin up x 1,2,3,4,5,6,7,8,9,10

*do 10 burpees and then 1 chin up and so on*

Wednesday 2-Nov-11, LSRF

4 rounds of:

Burpee ball slam x 10

Run x 400m

Band jumps x 25

Row x 300m

GHD situps x 20

Tuesday 1-Nov-11, LSRF

Seated press x 1rm

A1. C2B pull up 3 x 20

A2. D.B. neutral grip bench 3 x 10

B1. B.B. upright row 3 x 20

B2. K.B. push press 3 x 15

C1. Tricep work 3 x 20

C2. Ab work 3 x 20

31-Oct-11, LSRF

3 x 20 back squat (115)

3 x 50 yrd. low bar prowler push

3 x 10 GHD

For time: 16:22

100 KB swings (53)
100 Double unders
100 sprinter situps
run 400m

Monday 10-Oct-11, LSRF

Band box squat 8 x 3

3 Rounds: .45 sec work/ .15 sec rest

Sumo DL (135/ 95)

Burpee

Row

Rest 5 min.

3 Rounds: .45 sec work/ .15 sec rest

Squat

Prisoner lunge

Row

Friday 7-Oct-11, LSRF

Box squat 1 rep. max (225)

3 x 15 KB elev. DL
3 x 50 yr. prowler

3 x 8 ea. leg pistols
2 x 10 GHD

Thursday 6-Oct-11, LSRF

KB (26) press - 3 rounds 60 sec. on/off

for time (11:44)

10,9,8,7,6,5,4,3,2,1 Chin-ups
2,4,6,8,10,12,14,16,18,20 push-ups

Wednesday 5-Oct-11, LSRF

3 Rounds:

Death loop x 2

BB Russian twists x 20

Back bridge x 10

GHD sit up x 20

KB pull through x 15

Tuesday 4-Oct-11, LSRF

Bench press x 1 rm

A1. BB floor press 3 x 5

A2. DB bent row 3 x 12

B1. Ring dips 3 x 20

B2. Behind neck pull up 3 x 8

C1. Tricep work 3 x 20

C2. Ab work 3 x 20

Tuesday 16-Aug-11, Home

Row 10k

Saturday

7 mi trail run

3 x 5 squat clean + thruster (135)

Thursday 11-Aug-11, home

for time (10:29)

3 rounds:

row 400m
20 x KBSDLHP (50lbs.)
20 x Du's

Wednesday 10-Aug-11, LSRF

5 rounds:

3 x hill sprints forward
3 x hill sprints backward
300m row
20 cal. bike
8 x Med ball throw for height
20 x ea. leg lateral jumps

Tuesday 9-Aug-11, home

run 10k

Saturday 6-Aug-11 to Sunday 7-Aug-11

CF L1 certification

Thursday 4-Aug-11, home

4 rounds:

20 x KB (50) swings
sprint 150m


5 rounds:

25 DU's
30 lunges
run 500m

Wednesday 3-Aug-11, home

run 10k

Tuesday 2-Aug-11, CF Wichita

DROM warm-up

3 x 10 KBSDLHP
3 x 10 box jumps

---------------------

for time: 5:30
5 rounds

7 x DL (250)
21 x DU's

------------------------

5 x 3 OH squat (95, 95, 95, 115, 135)

Saturday 30-July-11

run 3.5 mi.

Friday 29-July-11, CFNH

2 rounds:

row 800m
run 600m
20 x skin the cat
10 x atomic situps w/roll
200m run w/ jump rope
20 x v up rolls

Thursday 28-July-11, LSRF

10 x 2 band bench (105)

3 x 10 wide grip bench (155)
seated bent row DB (20)

1,2,3,4....10
KB (53) clean and press
chin-ups

Wednesday 27-July-11, LSRF

3 rounds:

200m, 400m, Death loop
10 x bridge push-ups
10 x burpees
20 x box jumps
20 cal. bike
30 cal. row
30 x speed skaters

Tuesday 26-July-11, LSRF

1 rep max seated press (145)

KB (53) bench 3 x 10
inv. row 3 x 12

DB (50) incl. bench 3 x 10
BB bent row (185) 3 x 6

Monday 25-July-11, LSRF

8 x 1 box squat jumps

3 x 6 box squat (12" box) (155)

2 x 10 GHR

For time: 13:44
4 rounds:

20 x weighted overhead lunge (45)
50 x double unders
20 x Russian KB swings (70)

Sunday 23-July-11, home

3 mi run

Saturday 23-July-11, LSRF

Olympic lifting class (power and hang clean)

For time: 16:58

10 x hang clean (115)
20 x t2b
10 x hang clean
run 200m
10 x hang clean
20 x pull-ups
10 x hang clean
20 x box hand stand push-ups

Thursday 21-July-11, LSRF

Bench press 3 x 20 (135, 135, 125)

A1. DB hang snatch 3 x 5 ea. arm (45)

A2. DB seated clean and press 3 x 6 (30)

AMRAP in 10 min: 20:10

Burpee box jump x 5

C2B pull up x 7

Push press x 9

Wednesday 20-July-11, LSRF

4 rounds:

run death loop (875m)
100 DU's

Tuesday 19-July-11, LSRF

Max band bench press (150)

A1. C2B pull-ups 3 x 15
A2. fall through push-ups 3 x 20

B1. BB standing row 3 x 15
B2. Dips 3 x 15

tri work

Monday 18-July-11, LSRF

Band DL (155) 8 x 2

Romania split squat w/bar 3 x 8ea. leg
GHR 3 x 10

for time (20:10)
3 rounds:
DB (50) thrusters x 20
box jumps x 20
run 200m

Saturday 16-July-11, LSRF

3 mi. run

OLY lifting class (press jerk)

5 rounds:
10 x pull-ups
10 x burpees
deathloop

Thursday 14-July-11, LSRF

Seesaw KB press 3 x 40 (35lb.)

A1. BB bent row 3 x 15

A2. DB floor press 3 x 12

10 Rounds for time:

Chin up x 10

Push up x 10

Wednesday 13-July-11, LSRF

Lateral burpee x 10 x 20 x 30

Kneeling jump x 10 x 20 x 30

OH pass through x 10 x 20 x 30

Box jump x 10 x 20 x 30

Bridge push up x 10 x 20 x 30

Monday 11-July-11, LSRF

3 x 400m sprints

3 x 10 GHD
3 x 8 ea. leg pistols

AMRAP 10min. (9)

10 x KB (53) swings
15 x air squats
20 DU's

Saturday 9-July-11, Huntsville, LSRF

6.5 mi trail run

3 x 15 ea. arm KB (53) snatch
3 x 10 DB (30) curl and press

1500m row
200 DU's

Friday 8-July-11, LSRF

Deadlift (335)

400m lunges

3 x 10 GHD
3 x 10 elevated KBDL (88)

Wednesday 6-July-11, LSRF

3 rounds:
3 x 5 burpees, 30 MC

3 rounds:
run death loop
row 500m
bike 40 cal.

Tuesday 5-July-11, LSRF

Press 1 rep max (150)

Dips 3 x 20
High pull snatch 3 x 10

DB bench 1 arm 3 x 12 (60)

Thursday 29-June-11, LSRF

wide grip bench
BB inverted row
DB row

30, 20, 10

Pull-ups
push-ups
run 200m

Tuesday 28-June-11, LSRF

Bench press 8 x 1 heavy (200)

A1. Neutral grip pull up 3 x 10

A2. Neutral grip DB decline bench press 3 x 12

B1. BB upright row 3 x 10

B2. Incline push up 3 x 25 (60)

C1. Tricep work 3 x 10

C2. Ab work 3 x 20

Monday 27-June-11, LSRF

10 x 2 band front squats
10 x 20s band sprints

For time: 5, 10, 15, 20 reps of:

KB ‘Russian’ swings

Burpee

* End with Double unders x 200*

Saturday 25-June-11, Huntsville

6.5 mi. trail run

Friday 24-June-11, LSRF

box squat 5 x 1 (255, 275)

Deadlift 3 x 10 (225)

split squat 3 x 10 ea. leg
GHD 3 x 20

Thursday 23-June-11, LSRF

Bench press 3 x 15 (105)
dynamic push ups 3 x 8

BB bent row (95) 3 x 10

Ladder, 1 to 10 for time (20:38)
KB clean and press ea. arm
pull-ups

Wednesday 22-June-11, LSRF

5 Rounds:

Speed skater x 30

BB Russian twist x 20

Weighted burpee x 10

Run OR row x 400m

Tuesday 21-June-11, LSRF

Strict Press 8x1 (135)

A1.Butterfly pullups wearing 25lb vest 3x20; no rest
A2. Reverse push-ups 3x20 (hands turned in..really works on wrist flexibility)

B1. Lateral raises laying face down on bench 3x15
B2. Ring dips 3x15

Monday 20-June-11, LSRF

8 x hill suicide sprints

3 x 20 KB (35) Eagle squats

4 rounds: 45 sec. on 15 sec. rest

GHD raises
row
box jump
reverse lunges

Saturday 18-June-11

3mi. run

Friday 17-June-11, LSRF

Sumo DL 5 x 3

Squat 3 x 10

Reverse sled drag 3 x 30 yd.

GHR 3 x 15

Tuesday 14-June-11, LSRF

Bench press 5 x 5

A1. BD press 3 x 10

A2. Neutral grip pull up 3 x 10

B1. Weighted fall through push up 3 x 15

B2. Rear delt fly x 20

C1. Tricep work 3 x 20

C2. Ab work 3 x 20

Monday 13-June-11, LSRF

KB Russian swing x 15 minutes *15 seconds on/ 15 seconds off*

Tabata: 8 min:

Box jump

Squat

Tabata: 8 min:

Burpee

Jumping lunge

Sunday 12-June-11, Home WOD

with the Nelsons.

slosh pipe carry 50yrds
run 500m
50 DU
run 500m
50 push-ups
run 500m
50 airsquats
run 500m
50 burpees
run 500m

Saturday 11-June-11, Huntsville, LSRF

Trail run 6.5mi.

Misc. WOD
Bench lightened (with bands) 245 10 x 2
stretching
jump rope

Friday 10-June-11, LSRF

Back stretching

Mountain climbers

20min. on bike

Thursday 9-June-11, LSRF

KB push press 3 x 60 seconds *60 seconds rest*

A1. BB underhand grip bent row 3 x 15

A2. DB one arm bench press x 10 ea. arm

5- 10- 15- 20- 15- 10- 5 for time (15:05)

Push up

Pull up

KB “American” swing

Wednesday 8-June-11, LSRF

5 Rounds:

High bar prowler x 50 yd.

Run x 400m

MC x 100

Row x 300m

Tuesday 7-June-11, LSRF

Seated press x 1 rm (140)

A1. KB bent row 3 x 20

A2. Bench press 3 x 8

B1. C2B pull up 3 x 15

B2. Weighted push up 3 x 20

C1. Tricep work 3 x 20

C2. Ab work 3 x 20

6-June-11, LSRF

8 x 30yrd. suicide sprints

3 x 10 GHR
3 x 10 DB (35) step ups

3 rounds for time (12:42)
50 x DUs
20 x KB (53) Goblet squats
run 200m

4-June-11, LSRF

run 3mi.

du practice
pull-ups
DB bench

2-June-11, LSRF

band bench press 3 x 10

weighted dips 3 x 10
reverse grip BB from the ground pull ups

AMRAP 20 min (9)

5 x thrusters (95)
7 x chin-ups
9 x KBSDLHP (7)

1-June-11, CFTW

4 rounds:

40 x BB Russian twists
20 x over the box jumps
row 20 cal.
run the death loop

31-May-11,home

run 3mi. 50 x KB push press

30-May-11, LSRF

Group work out (teams of 2) for time: 31:34

60 leap frogs
run 200m
40 box jumps
run 200m
100 lateral burpees
run 400m
5 x partner hill carry
run 875m

12-24 May-11 more ecuador climbing

http://peetclimbprojects.blogspot.com/

11-May-11, LSRF

Seated band press x 1 rm

A1. Kipping pull ups 3 x 20

A2. DB bench press 3 x 8

B1. BB bent row 3 x 10

B2. Fall through push ups 3 x 20

C1. Tricep work 3 x 20+

C2. Ab work 3 x 20 +

10-May-11, LSRF

Hill sprint repeats x 10 *rest 45 seconds

Band DL 12 x 1

KB pull throughs 3 x 15

For time:

Box jump x 150

Double unders x 150

Monday 9-May-11, run

6 mi. run at home

Saturday 7-May-11, Houston Metro Dash

Houston Metro Dash.

http://www.metrodash.com/houston/

Friday 6-May-11, LSRF

Front squat 1 rep max (255)

3 x 10 back squat (185)

2 x 15 elevated KBDL (88)

Thursday 5-May-11, LSRF

Band Bench press (95) 8 x 3

A1. weighted (25KB) dips
A2. fingure grip plate tosses x 10 ea. hand
A3. knuckle push-ups x 10

20 rounds:

1 KB clean and press (53) ea. arm
5 x chin-ups

Wednesday 4-May-11, LSRF

4 rounds:

run 1 x death loop (875m)
40 x speed skaters
100 double unders
20 x back bridges

Tuesday 3-May-11, LSRF

Band Bench Press 8 x 3 (255, 265)

fingure tip push ups 3 x 20
rev. BB pulls (from floor) 3 x 15

Seated press (65,75) 3 x 15
bent DB (20) row 3 x 15

AB and Tri work

Monday 2-May-11, LSRF

trap bar DL Jumping (135)

Bulg. split lunges
band held KB (53) swings

for time: 13:30

3 rounds:
20 x 45 Plate OH squat
run 200m
20 x rev. Plate hold lunges

Saturday 30-April-11, Huntsville, LSRF

Hunstville 6.5mi trail run

-------------------

3 x 100 yrd. 70 KB farmers walk
2 x rope climb
20 x burpees
100 x double unders
25 x box jumps
25 x pull-ups
30 x wall ball
30 x push-ups

Friday 29-April-11, LSRF

Sumo DL x 1 rm (455)

Box squat 5 x 5

Reverse sled drag 3 x 50 yd.

Thursday 28-April-11, LSRF

Incline Bench 3 x 10 (115)

A1.Alt. D.B. bench 3 x 20 (60)

A2.Upright row 3 x 10 (75)

For time:

Burpee x 20

5 rounds of:

Chin up x 10

Dip x 15

Push up x 20

End W/ Burpee x 20

Wednesday 27-Apr-11, LSRF

6 rounds:

1min. toes to box alt.
1min. russian twist with med. ball
3 x backward hill run
prowler push lowbar 50yrds.
15 x GHD sit-ups

Tuesday 26-April-11, LSRF

Press x 1 rm (155)

A1. KB bench press 3 x 10 (53)

A2. Neutral wide grip pull up 3 x 8

B1. L- sit dips 3 x 10

B2. DB bent row 3 x 15 ea. arm (60)

C1. Tricep work 3 x 20+

C2. Ab work 3 x 20+

Monday 25-April-11, LSRF

Band sumo DL 10 x 2

OH squat 3 x 10

For time

Run x 200m

Lunge x 50

Double unders x 50

Lunge x 40

Double unders x 40

Lunge x 30

Double unders x 30

Lunge x 20

Double unders x 20

Lunge x 10

Double unders x 10

Sunday 24-April-11, Home

For time:
10 rounds:
5 x ea. arm snatch (KB 53, DB 25)
...run 200m
5 x burpess

Shawn: 17:00
Piranha: 17:07

Saturday 23-April-11, Hunstville St. park

6.3 mi. trail run

Friday 22-April-11, LSRF

1 rep max box squat (300)

3 x 10ea. leg elevated static lunges
3 x 8 reverse GH raises

TABATA 8 min.

squats
double unders

Thursday 21-April-11, LSRF

Band OH press 8 x 3

A1. Dips 3 x 20

A2. Close grip chin ups 3 x 20

AMRAP in 10 min: (6)

2 for 1 Burpee x 5

KBSDLHP (70) x 10

DB push press (30) x 15

Wednesday 20-April-11, LSRF

5 Rounds:

Chinese get ups x 5

Burpee box jump x 10

Bike x 15 cal.

Hanging flutter kick x 60

Row x 25 cal.

Double unders x 30

Monday 18-Apr-11, Crossfit Sparta - Tampa

2 rounds:

20 x push-ups
run 200m
20 x sit-ups
run 200m
20 x squats
run 200m
20 x back ext.
run 200m
20 x burpees
run 200m
20 x KB (30) American swings
run 200m

http://www.crossfitsparta.com/

Saturday 16-April-11, LSRF

Bench Press:

195, 205, 215

2 x 195
2 x 195

run 4mi.

Friday 15-April-11, LSRF

Deadlift 1 rep max (430)

3 x 6 hanging KB (35) box squat
2 x 50 yrds. prowler push

Thursday 14-April-11, LSRF

3 x 60 sec. KB (35) push press for reps (32, 25, 22)

A1. 4 x 5 bar muscle ups
A2. 4 x 10 weighted DB (45) burpees

on the min. for 15 min.
4 x clapping push-ups
6 x KB (70) snatch
10 x butterfly sit-ups

Wednesday 13-April-11, LSRF

4 rounds:

300 jump rope
20 x GHD sit-ups
20 x ball slam
25 cal. row

run 2 x death loop

Tuesday 12-April-11, LSRF

1 rep max, split jerk (210)

10 rounds:

10 x pull-ups
20 x push ups

run 3mi with 18lb. weight vest

Monday 11-April-11, LSRF

Weighted kneeling broad jump x 20

Good mornings (95) 4 x 8
Low bar prowler (225) 25 yrd. x 4

4:56
100 KB (53) snatches

Sunday 10-April-11, Home

run 3mi w/ 18 lb. weight vest

Saturday 9-Apri-11, CFTW

1 rep Max bench press (225)

Friday 8-April-11, CFTW

Front squat 1 rep max (280)




3 x 15 KB (88) elevated DL
3 x 50 yr. 225lb. sled drag

Tabata 8min.
BB twists
box lunges

Thursday 7-April-11, CFTW

KB (35) hanging bench 3 x 20

elevated push ups 3 x 20
30lb. DB turkish get ups

for time: 11:10

5 rounds
10 x chin ups
10 x dips
run 200m

Wednesday 6-April-11, CFTW

5 rounds:

run death loop
row 30 sec.
hill sprint
bike 30sec.
hill sprint
prowler 50yrds.
hill sprint

Tuesday 5-April-11, CFTW

Pull up x 1 rm
A1. Bench press 3 x 8 (165)
A2. DB bent row 3 x 15 ea. arm
B1. Seated BB floor press 3 x 8
...B2. Rear delt raise 3 x 15
C1. Tricep work 3 x 20+
C2. Ab work 3 x 20+

Monday 4-Apr-11, CFTW

band front squat (95) 12 x 2

straight leg DL (135) 5 x 5

For time (9:15)
20 burpees

3 rounds:
30 x KB (70) Russian swings
30 x jumping split lunges

20 burpees

Saturday 2-Apr-11, CFTW

Hunstville 6.5 mi. trail run

Bench Press 6 x 2 (185)

Friday 1-April-11, CFTW

Deadlift 1 rep max (450)

3 x 5 ea. leg pistols
3 x GHD back ext.

2 x 20 KB (88) weighted squats
2 x 10 DB (60) RDL

Thursday 31-Mar-11, CFTW

seated press 3 x 15 (95, 85, 75)

3 x 5 chest to bar chin ups
3 x 10 invert BB row

AMRAP 10min (5)

10 x KB (70) SDLHP
15 x push press (BB 45)
20 x double unders

Wednesday 30-Mar-11, CFTW

5 rounds:
200m run
20 x side box jumps
20 x burpees
15 x GHD situps
40 x speed skaters

Tuesday 29-Mar-11, CFTW

Press x 1 rm 150)
A1. 1 arm DB(50) bench press 3 x 15
A2. Neutral grip pull up 3 x 15
B1. Dips 3 x 15
B2. BB upright row 3 x 15
C1. Tricep work 3 x 20
C2. Ab work 3 x 20

Monday 28-Mar-11, CFTW

5 x band sprints
4 x 50 yrd. sprints
3 x 20 rev. lunges (BB 95)

for time: 9:30
50 x burpee box jumps
50 x KB (70) goblet squats

Sunday 27-Mar-11, home

3.2 mi run w/ 18lbs. weight vest

Saturday 26-Mar-11, CFTW "walk the walk" competition

for time (7:32)

run 200m

3 rounds:
20 x KB (70) american swings
10 x box jumps

run 200m

Wednesday 23-Mar-11, CFTW

6 x Death loop (3.2mi)
3 mi jog

Tuesday 22-Mar-11, CFTW

Bench Press 1rep max (220)

A1. 10 x wide grip pull-ups
A2. 10 x press (95,95,105)

B1. 20 x BB bent row (135)
B2. 20 x wide box push-ups

C1. tricepts
C2. Abs

Monday 21-Mar-11, CFTW

25 x 1 high box jump

20 x overhead (45) lunges
20 x back ext.

For time: 8:54
3 rounds:
20 x KB (70) swings (Russian)
40 x wide squats
run 200m

Saturday 19-Mar-11, Warrior Dash

3.2 mi. Warrior dash (68th place of >7500)

http://www.warriordash.com/register2011_east_texas.php

Thursday 17-Mar-11, CFTW

Band press 8 x 3

A1. Renegade row (DB 50) 3 x 12

A2. 1 arm Dynamic BB press 3 x 10 ea.

AMRAP in 20 min (18):

Pull up x 5

Push up x 10

V-up x 15

Wednesday 16-Mar-11, CFTW

4 Rounds:

Low bar prowler x 50 yd.

Run x 400 m

Low bar prowler x 50 yd.

Row/ Ride x 25 cal.

Tuesday 15-Mar-11, CFTW

Wide grip press x 1 rm (135)

A1. Neutral grip pull up 3 x 12

A2. Dip 3 x 15

B1. DB bent row 3 x 10

B2. Wide grip bench press 3 x 10

C1. Tricep work 3 x 20+

C2. Ab work 3 x 20+

Monday 14-Mar-11, CFTW

Sprint 8 x 50 yd.

Trap bar dead lift 3 x 10 (295, 305, 305)

On the minute every minute for 10 minutes:

Goblet squat x 10

Prisoner lunge x 20

Glute bridge 3 x 20

Saturday 12-Mar-11, CFTW

Max Front squat (255)

3 x 50 yr. forward sled pull (450lbs.)
3 x raised KB (88lbs.) deadlift x 15

TABATA 8 min.
squats
speed skaters

Thursday 10-Mar-11, CFTW

10 x bar muscle ups
3 x 20 (135, 135, 125) bench press

1 to 10
double KB (40) press
chin ups

Wednesday 9-Mar-11, CFTW

5 rounds:

row 200m
bear craw 20 yrds. x 5
burpees x 10
ball slam x 15
air squats x 20
med. ball V ups x 25

Tuesday 8-Mar-11, CFTW

Floor Bench Press 1 rep max (200)

A1. 3 x 10 double KB (53) Press
A2. 3 x 10 wide grip pull-ups

B1. BB bent row (145) x 10
B2. weighted push-ups x 20

C1. triceps (ring extensions) x 10
C2. side ext. KB (70) 20 ea. side

Saturday 5-Mar-11, Hunstville, CFTW

6.5 mi. trail run

Sumo Deadlift 1 rep max (430)

Thursday 3-Mar-11, CFTW

KB hanging (35) bench 3 x 20

KB bench press (53) 3 x 10
neutral grip pull ups 3 x 10

AMRAP (5)
5 ea. arm DB snatch (50)
10 x toes to bar
10 x KB push press (35)

Wednesday 2-Mar-11, CFTW

1,2,3,4,5,6,7,8,9,10,11,12,13,14,15,16,17,18,19,20 - burpees
2,4,6,8,10,12,14,16,8,20,22,24,26,28,30,32,34,36,38,40 - double unders

run 2 x death loop

Tuesday 1-Mar-11, CFTW

Press x 1 rm (145)
A1. Close grip bench 3 x 8 (155)
A2. KB row 3 x 12 (53)
B1. Weighted dips 3 x 10
...B2. Kipping pull up 3 x 15
C1. Tri work x 15+
C2/ Abs x 20+

Monday 28-Feb-11, CFTW

Low bar prowler 4 x 50y
High bar squat 3 x 10 (135)

For time: (>15:00)
KB swing x 50,40,30,20,10
Run 50 yards b/w each sequence
Double under x 50,40,30,20,10
Run 50 yards

Saturday 26-Feb-11, Rodeo run, CFTW

10k Rodeo run (45:05)

Press 1 rep max. (141)

5 rounds:

50yrd walk with 2 x 44lb. KB overhead
5 x pull-ups
5 x dips

Thursday 24-Feb-11, CFTW

Dbl. KB push press 3 x 6 (50)
A1/ Underhand Inverted row 3 x 15
A2/ DB floor press 3 x 10

10 rounds for time: (14:00)
Chest 2 bar pull up x 10
Push up x 10

Wednesday 23-Feb-11, CFTW

Run x Death loop
2 Rounds:
Row x 50 cal.
Bike x 50 cal.
...Box jump x 40
Jumping ball slam x 40
Burpee x 30
GHD sit up x 30
Run x Death loop

Tuesday 22-Feb-11, CFTW

Bench Press 1 rep max (205)

A1. incline bench 3 x 6 (60)
A2. wide grip pulls ups 3 x 10

B1. ring push ups 3 x 20
B2. upright row3 x 10 (95)

C1. Triceps work
C2. V-ups

Monday 21-Feb-11, CFTW

8 x 2 band box squats (135)
3 x 10 GHD

AMRAP in 10 min. (5)

5 x KB (53) snatch ea. arm
8 x lateral burpees
20 x double unders

run 1 death loop

Sunday 20-Feb-11, Hunstville St. park

6.5 mi trail run

Saturday 19-Feb-11, CFTW

For time (32:40)
Badger hero WOD

3 rounds:
30 x squat cleans (95)
30 x pull-ups
Death loop (875m)

Thursday 17-Feb-11, CFTW

Band bench (65) 8 x 3
A1. Underhand grip BB (145) row 3 x 10
A2. Press 3 x 10 (95)

For time: 1----->10
Dips
Burpee
Chin up

Tuesday 15-Feb-11, CFTW

Pull up with KB to 1 rm
Thruster 3 x 10 (95, 115, 115)
A1. DB bent row 3 x 10 (70, 80, 80)
A2. Bench 3 x 10 (134, 145, 155)
B1. Neutral grip pull up 3 x 10
B2. seated alt DB press "arnold style" (35, 40, 45)

Monday 14-Feb-11, CFTW

Trap bar deadlift 3 x 15 (275)

For time: 16:17

5 rounds:

20 x KB (53) swings
10 x burpees
400m run

Ice Climbing Canmore Area Feb. 7-11, 2011

Had a great week in the Canadian Rockies ice climbing.
Was able to work further on overall skills. Furthermore developed leading knowledge and mixed climbing experience. Great week and great overall training. Was even able to make it into Crossfit Canmore for a WOD (5k row, Bench 5 x 125, 5 x 145, 6 x 165)
Met and spent the week with two other climbers, Riel from Clear Water BC and Ian from Winnipeg MB and had the great leadership and guidance once again from J. Mills of Canadian Rockies Alpine Guides (CRAG).

Friday 4-Feb-11, CFTW

Sumo DL 1 rep max (425)

5 x 5 (155) front squat

3 x 15 elevated KB (88) DL
3 x 8 ea. leg pistols

Thursday 3-Feb-11, CFTW

dynamic band bench press (55)

on the min. for 10 min.
5 x KB press
5 x KB push press
5 x KB thrusters

curl inverted row 3 x 10
bicep BB (45) curl 3 x 20

Wednesday 2-Feb-11, CFTW

5 Rounds:

burpees x 1min.
jump rope x 1min.
MC x 1min.
row x 1min.
bike x 1min.

run 1 death loop.

1 rep max overhead squat (165)

Tuesday 1-Feb-11, CFTW

One rep max press (140)

A1. Wide Grip bench press (135, 145, 150)
A2. KB (53) snatch 10 ea. arm

B1. DB (50) incline bench 3 x 10
B2. Neutral grip pull-ups 3 x 12

C1. Sprinter sit-ups 3 x 20
C2.DB (20) triceps reverse ext. 3 x 10

Monday 31-Jan-11, CFTW

10 x 100m sprints

3 x 20 band squat jumps
3 x 15 G.H.D raises

Sunday 30-Jan-11, Houston 1/2 Marathon

Completed my first 13mi race. was a fun event. a bit crowded. 148:38 time.

Saturday 29-Jan-11

3500m hypoxic row @ 12,500'

Thursday 27-Jan-11, CFTW

Rungs and Ladders from 1 to 10 on each arm
KB (53) clean and press
&
Chin up
A1. decline bench 3 x 10
A2. Rear delt fly 3 x 15
1/25/11
Bench press x 1 rep max
A1. Alt DB bench x 20
A2. Pull up x 15
B1. Press x 10
B2. batwing row x 10
C1. Db tri press out
C2. Tri band

Wednesday 26-Jan-11, CFTW

Run the deathloop
50 x burpees
400m run
40 x speed skaters
Run the deathloop
40 x speed skaters
400m run
Run the deathloop

Bench press x 1 rep max (205)
A1. Alt DB (60) bench x 20
A2. Pull up x 15
B1. Press (95) x 10
B2. batwing DB row (30) x 10
C1. DB (40) tri press out
C2. Tri band

----------------------

hypoxic row 2500m @12,500'

Tuesday 25-Jan-11, CFTW

Bench press x 1 rep max (205)
A1. Alt DB (60) bench x 20
A2. Pull up x 15
B1. Press (95) x 10
B2. batwing DB row (30) x 10
...C1. DB (40) tri press out
C2. Tri band

----------------------

hypoxic row 2500m @12,500'

Monday 24-Jan-11, CFTW

10 x 2 band box squats (135)

5 x band sprints

For time: 7:24
20,18,16,14,12,10,8,6,4,2
KB American swings (53)
split lunges

Sunday 23-Jan-11, woodlands

run 5mi.

Saturday 22-Jan-11, CFTW

run 10k

deadlift 1 rep max (400#)

3 rounds:
10 x KB (53) american swings
10 x box jump
5 x BB thruster (95)
10 x pullups

Thursday 20-Jan-11, CFTW

Dips 3x30
A1. Underhand grip 3x20
A2. KB push press 3x15 each arm
B1. weighted push up 3x20
...B2. KB upright row 3 x 10
Rev. BB curl
_________________

hypoxic row 5000m @ 12500'

Tuesday 18-Jan-11, CFTW

Wide grip press (pinky at first ring) x 1 rm
A1. BB bent row x 10
A2. 1 arm DB bench x 8 each arm

...B1. Wide grip pull up x 10
B2. Fall through push ups x 20

C1. DB tri press outs x 10
C2. Band tri x30
(all are 3 rounds)

Monday 17-Jan-11, CFTW

8 x high bar prowler sprints (275lbs)

3 x 10 squats (155)

For time: (08:34)
3 rounds
20 x burpees
run 200m
20 x back ext.

Friday 14-Jan-11, home

Hypoxic row 4300m @12,500'

Sunday 16-Jan-11, Huntsville st. park

13mi Trail run (2:03)

Saturday 15-Jan-11, CFTW

Snatch 2 x 4 (115), 2 x 3 (115), 2 x 2 (120)
Snatch hang 3 x 5 (115)

Bench Press 5 x 3 (135 w/ chains)

4 Rounds:
10 x KB (53) American swings
10 x pull-ups
run 400m
10 x double unders

Thursday 13-Jan-11

Kipping pull up 3 x 20
A1. renegade row 3 x 20
A2. BB shrugs
Strict chin up 3 x 15

Wednesday 12-Jan-11, CFTW

5 rounds
Burpee x 5
Mt. Climbers x 20
Burpee & Mt. C x 3 = 1 round
5 rounds
Plank x :60
Row x 200m
Right side plank x :30
Run x 200m
Left side plank x :30
Bike x 20 cal

Tuesday 11-Jan-11, CFTW

Close grip bench press 1 rep max (205)

3 x 10 bench press (135, 135, 140)
3 x 10 bent DB row (70)

3 x 10 invert DB press (5)
3 x 10 neutral grip pull-ups

3 x 15 triceps invert twists

Monday 10-Jan-11, CFTW

3 x 30 belt KB (88) raised squats
3 x 10 GHD raises
______________

10 rounds For time: 8:16

20 x prisoner alt. lunges
5 x burpees

______________

3 x 20 bridge GH arches

Sunday 9-Jan-11, Home, the Nelson's

7500m Hypoxic row (2500m @ 10,000, 2500' w/35lb weight vest @ 10,000', 2500m @ 12,500')

Tabata push-ups, sit-ups (8min)
_______________________________

2 rounds:

5,4,3,2,1, KB (50) clean and press, KB (50) snatch
walk 100m w/ slosh pipe
20 x double unders
40 x pull-ups

Saturday 8-Jan-11, CFTW, Huntsville

1 rep max Push Jerk (185)

Bench Press
8 x 135
3 x 175
8 x 135
3 x 175

5 x bar muscle ups

Bicep curls
12 x 30, 12 x 35, 12 x 40, 12 x 45, 12 x 50, 12 x 45, 12 x 40, 12 x 35, 12 x 30
__________________________

6.5 mi trail run (55:30)

Thursday 6-Jan-11, CFTW

Bench Press 3 x 15 (115)
dynamic push ups 3 x 10

curl bent row 3 x 10

For time (13:45)
10,9,8,7,6,5,4,3,2,1

Thrusters (95) x 10
Pull-ups x 10
American KB swings (53) x 10

Wednesday 5-Jan-11, CFTW

run 2 x deathloops (1mi)

5 Rounds: (41min.)
10 x lateral burpees
200 x jump rope
50 x speed skaters
20 cal. bike

run 2 x deathloops (1mi)

Tuesday 4-Jan-11, CFTW

Press 1rep max (140)
___

3 rounds:
DB bench press (60) x 10
inverted row x 15

3 rounds:
DB curl and press (30) x 10
behind the neck pull-ups x 10
___

DB (30) Tricep chest twists 3 x 15

Monday 3-Jan-11, Home, CFTW

Hypoxic row 20min/4200m @ 10,000'
_________________________________

Power clean (175) 10 x 1

low bar prowler push (45) 3 x 50 yrds.
back ext. (10) 3 x 20

AMRAP (11)

KB (53) swings x 10
box jumps x 10

Sunday 2-Jan-11, Villa Sport

BB squat complex

20 burpees

3 rounds:
rev. lunges x 20
box jumps x 15
push-ups x 20
sprinter sit-ups x 20

20 burpees

Saturday 1-Dec-11, CFTW

2 x deathloop

dynamic bench press 10 x 2 (115)

1 rep max bench (185) x 3

3 x 10 ring dips
3 x 10 invert row

Friday 31-Dec-10

box squat 1rep max (265)

sumo deadlift (265) 5 x 5

3 x 50 yrd. reverse lunge

Thursday 30-Dec-10, CFTW

3x 60 sec. KB (35) push press
5 rounds for time:
pull up x 20
row x 250 m
...dips x 20

hypoxic row 2500m @ 10,000

Tuesday 28-Dec-10, CFTW

Bench press x 1rm (195)
A1. Wide grip pull up x 10
A2. BB press x 10
(x3)
...For time,
20 burpees, then
3 rounds:
push up x 50
sprinter sit up x 40
KBSDLHP (70) x 30
Finish with 20 burpees