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WOD
crossfit.com WOD: Rest Day
Blake's WOD: Make-up Day!!!
Going to make up the .com WOD from
yesterday...better known as the Hurtn' 100!!!
100 pull-ups, 100 push-ups, 100 sit-ups, 100 squats...
B - 18:40(rough
splits: 5:22,5:15,4:30,3:15)
J - (made up crossfit total) 285(pr), 125, 335(pr) = 745(pr!!!)
*Great week for Justin's
heavy lifting...3 pr's!!!
Justin taking a break from landing airplane's to change a cylinder...
9:15 am mdt
WOD
crossfit.com WOD: "Angie"
For Time: 100 pull-ups,
100 push-ups, 100 sit-ups, 100 squats
Blake's WOD: Tabata squats and push-ups
Britt - 13 squats,
10 push-ups
Evan - 16 squats, 10 push-ups(first four rounds without knees!!!)
B - 15 squats, 10 push-ups, xtra credit...10
sit-ups
*followd up boxing practice with the WOD and was very fatigued...big fight at the Rodarte Center is nine days
away!!!
***Congrats to Britt and Evan on their first official crossfit WOD!!! Great job ladies, watch out for those
stairs later...
9:53 am mdt
WOD
crossfit.com WOD:
shoulder press - 1,1,1,1,1
push press
- 3,3,3,3,3
push jerk - 5,5,5,5,5
*watch the video on the main site today about correcting the press!!!
***Luke
T. in Austin - 205 thru all sets...HUGE!!!
Blake's WOD:
Make-up Day!!!
Squat Clean - 1,1,1,1,1,1,1
Will post weights later...
B - 175,185(f),185,185,195,205,215(f) xtra credit...215(pr)
Justin - 165,175,185,185,195(f),195(pr!!!),205(f)
Doug - 185,195,195,205,205,215(f),215(f)
*Way to represent 1C!!!
Justin and Dalph...go 1C!!!
B showin' good form...
7:41 am mdt
WOD
crossfit.com WOD:
Squat Clean - 1, 1, 1, 1, 1, 1, 1
Blake's
WOD: Rest Day
8:10 pm mdt
WOD
crossfit.com WOD: Rest Day
Blake's WOD: Elizabeth...see yesterdays
.com WOD
Time: B - 6:50
A - 7:38
Dalph and Justin made up the WOD from Saturday at the station today...
Times:
D - 12:00 Ring pull-ups instead
of Muscle-ups
J - 12:00
*Good job guys...representn' 1C!!!
7:31 am mdt
WOD
crossfit.com WOD: "Elizabeth"
21-15-9 reps of
Clean 135lbs
Ring Dips
Blake's WOD: Rest Day
7:37 am mdt
WOD
crossfit.com WOD: Crossfit Total
1 rep max of Back Squat, Shoulder
Press and Deadlift.
There is a warm-up, exercise order and method for reaching your 1 rep max. If you
are unfamiliar with it check the exercises and demo's link on the main site. It is important to go heavy but keep
in mind that technique and consistency come first!!!
Blake's WOD: Fast as you can:
10
Muscle-ups
20 Burpees
30 1pood KB swing
40 Squats
30 1pood KB swing
20 Burpees
10 MU
Saw
this on the Crossfit Central site and had to try it. I am modifying it to a 1 pood KB instead of a 1 1/2pood because
we only have 1 KB that big. Will post times later...
B - 11:30
A - 11:00 (50/50 jumping and reg muscle-ups)
*Good work Amos after doing the CPAT in 8 minutes an
hour before the workout...Guess we defined Battle ready today...
7:23 am mdt
WOD
crossfit.com WOD: Four rounds
for time
Run 400 meters
Rest 2 min.
Blake's WOD: Same as .com WOD except my loop is .35 miles
with hills...The goal is to be faster and more effecient with each run...Good Luck!!! And to all my "special" friends
out there...put your helmets on and run fast little buddys.
Times:
B - 2:13, 2:16, 2:17, 2:15
6:46 am mdt
WOD
crossfit.com WOD: Rest Day
Blake's WOD: Active Rest
Day - Boxing Practice
Use today to have some fun and do something you like. My first choice would be stomping
360's on my wakeboard. Since it's like 35degrees outside i'm gonna go beat someone up instead...PEACE, B
8:34 am mdt
WOD
" No fight is won with just one punch or kick. Learn to endure or hire a
body guard" - Bruce Lee
crossfit.com WOD - Run 5k
Blake's
WOD - 3 rounds
1.2 mile run
3min. hitting speed bag
WOD:
Main Site - 10 Rounds for Time:
12 Burpees
12 Pull-ups
Blake's WOD
Boxing
Practice - 11:30
Afternoon Run 2K
WOD: Sunday, October 19, 2008
50 muscle ups 
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