WOD 081125

TitanFit WO

5 Rounds of:

10 Burpees
10 Thrusters (65lbs.)

And then complete 50 Double-Unders.

Time = 9:14

If I was better at DUs I might have had a chance to beat kurt...

081123

Finished my Level 1 Crossfit Trainer Certification.

It was a great weekend - Learned alot - got a 6:05 Fran!
ripped a few calluses off!

WOD 081119

10 Rounds of Cindy

Time = 8:4?

My pushups slowed me down - but I did do almost all 50 butterfly pullups!

WOD 081118

Medcon - Kurt agreed to it!

1000m Row
50 Wall Ball (20lbs.)

750m Row
35 Wall Ball

500m Row
20 Wall Ball

Time = 12:14

WOD 081117

Push Jerk (Rack)

walked up to 195lbs

135lbs. Thrusters x5x5x5x10

6 Rounds of:

5 Ring Dips
10 Double-Unders
15 Sit-ups
20 Squats

Time = 6:48

WOD 081116

Snatch!

Broke TF record - and PR of 165
New Record to beat is 175#

WOD 081113

Back Squat x5 x5 @ 235lbs.

MetCon

5 Rounds of:

250m Row
5 Burpees

Time = 6:12

Kurt is just about 1 burpee faster than me! I will get him....

WOD 081112

5 Rounds of:

125m Row
10 - Cleans (95lbs.)
10 - Pull-ups
10 - Thrusters (95lbs.)

Time = 8:24

that was a killer wod -

WOD 081110

2 Rounds of Main Site WO:

25 Inverted Burpees (Roll to HS)
25 Pullups
25 Burpees

Time = 11:30

Then:

750m Row
10 Push Press (45lbs.)
10 Sit-ups
500m Row
15 Push Press
15 Sit-ups
250m Row
20 Push Press
20 Sit-ups

Time = 7:29

WOD 081108

out of order -
Sat workout was Giancarlo's first Crossfit WOD - and we did a team cindy.

kurt Giancarlo and i did cindy rotating stations for 20 mins
herb helped us out, when kurt needed help doing pushups, and when giancarlo needed help on pull ups and squats.
we kicked ass in my option doing 35 rounds in 20 min.
the talk around the gym is now to get 4 "fit" people doing cindy and trying to get more than 40 rounds!
next weekend boys! I think we need Dr Rick to help with pushups.
sorry herb but i think the best team would be Kurt - squats, Jerry - Pull ups, Dr Rick - Pushups, and I (or seth) as a floater. If we can't get either Jerry or Dr Rick - you're in Herb!

WOD 081109

Deadlift - 305lbs. x2x3

Tabata Handstands afterward. 0:20 hold/0:10 off.

Burpees for every time you hit broke the handstand.

the Tabata handstands were my idea - but i think it worked ok (better than herb thought) I offered the punishment of a burpee for each time you broke the handstand - and i had to do the most burpees at 12.

kurt did 10 because he and i kept laughing at herb's comments. Jerry only broke once you bastard!

WOD 081106

Clean and Jerk -
3 rounds:
1 rep on the min for 5 min:
1st round: 68% 1r Max
2nd round: 73% "
3rd round: 78% "
for me that is: 150,160,170
Then i continued up: did one set at 185, one set at 195, and one set at 205 (Titan Fit Record) and attempted 215 twice - failed - but I know i can get it!

MetCon

3 Rounds of:

25 Squats
15 Situps
5 Ring Dips
Time = 2:23
3:00 Rest
Repeat
2nd set: 2:34

WOD 081105

For time:
3x
25 - Push Press (M 75 lbs/F 45 lbs)
20 - KB Swings (M53/F35)
15 - Wall Ball (M 20 lbs/F 12 lbs)
10 - KTEs

9:59

CF Endurance workout (slightly modified)
rowing:
10sec on
10sec off
20sec on
20sec off
30sec on
30sec off
45sec on
45sec off
1min on
1min off

3 rounds

Rest 081104

Election Day!
Go Obama go!

Row 4min at 26 s/m
row 1min at 32 s/m

10 rounds:
Passed 10k at 40:20 taking the last of the Titanfit rowing Records.
finished the 55min workout at 13somthing kilometers.

Herb tried to stick with me on this workout for 4 1/2 rounds! thanks for the company herb

WOD 081103

Lynne

BP @ 185lbs.
Pullups

five rounds of max reps each:
total score: 88

I should have gotten a few more pullups on the first two rounds but it was my first time doing lynne