Monday 110131

For time:
225 pound Deadlift, 21 reps
400 meter Run
225 pound Deadlift, 18 reps
400 meter Run
225 pound Deadlift, 15 reps
400 meter Run
225 pound Deadlift, 12 reps
400 meter Run

Saturday 110129

For time:
20 inch Box jump, 50 reps
Rope climb, 5 ascents
1.5 pood Kettlebell swing, 50 reps
50 sit-ups
40 pound dumbbell Hang power clean, 50 reps
800 meter Run
50 Back extensions

We made a few modifications, due to our gym situation, but nothing too extreme.

"Boys Are Back In Town"

Clean 3-3-3-3-3-3-3 reps

Post loads to comments.


Sorry, NO VIDEO!!! After waiting over an hour for the video to load I gave up on this Crappy Internet. If you want a copy of the video I put together of today's WOD just let me know.

Paul

"Holbrook" and HAPPY B-DAY to Daniel

Ten rounds, each for time of:
115 pound Thruster, 5 reps
10 Pull-ups
100 meter Sprint
Rest 1 minute

Post fastest and slowest rounds to comments.

U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, North Carolina, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked his vehicle with an improvised explosive device. He is survived by his wife Heather Holbrook and his parents Joan and James Holbrook.

Tuesday 110125

Three rounds for time of:
12 Muscle-ups
75 Squats

I don't think that anyone actually did this workout. We mainly spent our time practicing muscle-ups and then we did the three sets of squats.

SUNDAY 110123 + MONDAY 110124

We had a crazy schedule once again so we combined workouts today. We did yesterday's (Sunday) and then today's (Monday) workout. It was tough doing both! And check out their 800 meter sprint. They were such motivation to one another!

SUNDAY 110123

Three rounds for time of:
275 pound Deadlift, 10 reps
50 Double-unders

Post time to comments.

MONDAY 110124

Three rounds for time of:
Run 800 meters
Rest 2 minutes

Post time (including rests)

REST DAY

I think this sums up how I felt today. Ready to hit it again tomorrow though.
Kramer's Post clock 3 days, 12 hours, 45 minutes. Remaining until he buys us dinner.

Yesterday's workout, today!

It was just another one of those times in which we had to adjust our schedule a little bit for the Army; no biggie. So, for Saturday we did:

Friday 110121

For time:
21 L-pull-ups
20 One legged squats, alternating legs
18 L-pull-ups
16 One legged squats, alternating legs
15 L-pull-ups
12 One legged squats, alternating legs
12 L-pull-ups
8 One legged squats, alternating legs

L-Pull-ups

FRIDAY 110121

REST DAY

Thursday 110120

Snatch 1-1-1-1-1-1-1 reps

Jake Rubash 247lbs, Josh Everett 245lbs, Michael Giardina 243lbs, Brandon Pastorek 243lbs, Brandon Phillips 235lbs, Rob Miller 225lbs, Kristan Clever 155lbs, Katie Hogan 155lbs, Rebecca Voigt 120lbs.
Post loads to comments.

Wednesday 110119

Five rounds for time of:
Run 400 meters
20 Burpees
15 Two-hand dumbbell Bent over row, 50 pounds each

Monday 110117

Monday 110117

Five rounds of:
15' Rope climb, max reps in 3 minute
Post reps for each round to comments.

Saturday & Sunday combined

It's been a weird week. We were going to do an APFT (Army Physical Fitness Test) on Friday, but that fell through and then we were supposed to do it today, but things happened and it was canceled again. Because of this, we skipped a couple of days of working out, in order to rest our bodies for the test. So, today instead of taking the test, we caught up on our workout schedule. This is what we did:

Saturday 110115

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

Sunday 110116

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Deadlift Faces

Thursday 110113

ZANE AT 2 YEARS OLD
Five rounds of:
20 GHD Sit-ups
5 Push jerk
POST LOAD AND TIME TO COMMENTS.

Wednesday 110112

Complete as many rounds as possible in 15 minutes of:
Row 250 meters
25 Push-ups

Post rounds completed to comments.

Results of my 1st attempt at a muscle up

Ok you guys... The key to this exercise is don't whack yourself in the head with the ring.

Monday WOD

Weighted pull-ups 1-1-1-1-1-1-1 reps
Post loads and body weight to comments.

Saturday's WOD

Saturday 110108

Five rounds for time of:
10 Wall climbs
10 Toes to bar
20 Box jumps, 24" box

For the wall climbs, start with your toes and chest on the deck, walk your feet up the wall until your chest touches the wall, and then descend back to the original position.

Zac 25:54 minutes to complete

Friday 110107

"Rankel"

Complete as many rounds as possible in 20 minutes of:
225 pound Deadlift, 6 reps
7 Burpee pull-ups
10 Kettlebell swings, 2 pood
Run 200 meters
Post rounds completed to comments.


U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel.

Rest Day

Rest and Relaxation can be a very good thing as long as you don't do it as often as you know who!!!

The Picture says it all.

"Fran"

"Fran"

Three rounds, 21-15- and 9 reps, for time of:

95 pound Thruster
Pull-ups

Tuesday 110104

Front squat 3-3-3-3-3 reps
Goal should be to increase or maintain the same weight through all 5 sets up to max weight.
Like so!!!
Dave Lipson: 405-425-455-455-455lbs.
Pat Barber: 264-286-286-319-330lbs(fail).
Post loads to comments.

Monday 110103

3 rounds for time of:
Run 400 meters
30 Overhead squats, 75 pounds
21 Pull-ups

Post time to comments.

One element of Crossfit which is frequently intimidating to someone starting Crossfit is the mascot Pukie the clown. This mascot was created because of the intensity of some of the workouts drove some people to puke, either because they went beyond their limits or didn't scale up the intensity of their workouts in a normal pace. If you work to understand your limits and are patient with your progress you can become an excellent athlete without ever "meeting Pukie" But meeting Pukie always makes for a great story later, in a kind of sick "Crossfit"way.
"Happy Forging"

Rest Day

Happy Rest Day TAC-E!!!!!!!!!!!!
Welcome back Paul!

"Jack" Workout

Saturday 110101

"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, 24 inch box