In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score.
(c2 rower replaced with squatting band row with band attached to lower wall hook)
Pete-377 Dan-412 Joe-342
So, for the last 13 years I have been traveling, playing music until ungodly hours of the night and generally wasting time on New Years Eve. This time I sat home, ate lobster tail, went to bed at eleven and woke up and did a 5k in the morning. It was the New Years gift I could have given myself. Instead of being tired for three days after, I had energy all day. Later on in the day Pete (who also did the 5k…his first road race!) and I met at the Garage for…
Thursday 1/01/09
“Murph”
For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run
Partition the pull-ups, push-ups, and squats as needed.
We all did our reps ‘Cindy’ style, 5-10-15 x20 sets.
Dan-40:00 Pete-48:00 Joseph-40:59
Friday 1/02/09
Clean N Jerk 135 lbs. Ladder style (one rep minute one, two reps second minute, etc.) Round one (full squat clean) Dan-5 plus four reps Pete-6 plus four reps
Round two (all cleans acceptable) Dan-7 plus 6 Pete-7 plus 5
If you have designed a WOD for us to try out in class please bring it in and we will be taking a vote. Running class is on at 11amOly class is on at 12noon
DER LIFTINSCHTEIN
rest or lift and carry practice.
Tuesday ‘Eva’ Run 800 meter 70 lb dumbbell swing x30 Kipping pull up x30 5 rounds
Dan-47:35 Rx Pete-48:38 Rx Joe-45:49 (60 lb db first round, 40 lb KB after)
Peter ran too far, Kaya’s puppy ate a mouse which led to stall for both Joe and I, but it got done and next time there will be some serious PR’s. A tough one, will be tougher next time with no outside distractions.
Wednesday Peter 5-5-5-5-5 back squat 225, 255, 260, 260, 260 Joe 185, 185, 195, 195, 200
Joe Weighted pulls in sets of four and five with 30 and 40 lbKB Pete pistol squat practice
Dan 20 lb. weighted vested 10 push ups 5 chin ups 10 squat jumps 5 burpees 50 yd. bear crawl forward and back
10 rounds as fast as possible. Only got through nine and forgot to stop the watch before I had to stop. Sweat everywhere.
Wednesday Run 400m 15 L pull ups 15 back extensions As many rounds as possible 20 minutes Dan-5 Pete-4 plus 5th run
Thursday Dan-90 minutes yoga
This week working on setting new goals (handstand push ups, 5 minute mile, 5k under 18:00, 7 muscle ups, and a few off in the distance that are not for immediate disclosure. I have really noticed the balance of what we are doing with CrossFit, one persons strength is always another weakness. Closing these gaps and filling in the holes is hard, but satisfying. Yoga showed me I am not anywhere near where I want to be with flexibility. In good news, 5 year old Kaya did 10 single reps of pull ups hanging on the bar by herself today. A big acccomplishment. Special recognition to Randy Ross for hitting a muscle up on the rings, Dan Binkowitz for bench pressing 205 lbs and Dominic Sirianni for Split jerking 240lbs, deadlifting 365lbs and getting two dead hang pull ups, all in one week!
