Saturday 6-30-2012

WOD #1 (12:30pm):

7 Rounds for Time:

7 SDHP (108#)

Climb over Wall (12')

7 Toe-2-Bar

Climb over Wall (12')

= 6:19

WOD #2 (6:00pm):

5 Rounds for Time:

3 Bar Muscle Ups

6 Box Jumps (40")

9 WallBalls (30#)

= 5:21

Try this stuff out!!!

Extreme Endurance

Friday 6-29-2012

WOD #1 (9:30am):

6 Rounds for Time:

100m Sled Push (45# plate on sled)

8 Pull-Ups (w/ 30# DB)

8 Shoulder Press (115#)

8 Lunges (two 24kg KB's in the front rack)

8 GHD Sit-Ups (w/ 20# wallball)

= 21:57


WOD #2 (12:20pm):


3 Rounds for Time:

400m Bicycle Ride
10 KB Clean + Jerk (32kg KB's)

= 9:55 (KB's were hard!!)

Thursday 6-28-2012

WOD #1 (9:00am):

"Linda with a Twist"

10-9-8-7-6-5-4-3-2-1

Axle Bar DeadLift (255#) (Overhand Grip)

Bench Press (205#)

DB Squat Clean (70# DB's)

= 22:34


After Party:


Every minute, on the minute, for 15mins.
2 Strict HSPU
3 Kipping HSPU

WOD #2 (4:00pm):

5 Rounds for Time:

3 Rope Climb (15')

10 Toe-2-Bar

21 Overhead Walking Lunges (45#)

400m Row

(The entire WOD was complete while wearing a sweat shirt and sweat pants) (Heat Training)

= 19:40

Thank you!!...Extreme Endurance

Wednesday 6-27-2012

REST DAY

Extreme Endurance

Tuesday 6-26-2012

Strength/WOD:

Split Jerk

1rep - 10reps - 1rep - 10reps - 1rep - 10reps

= (345PR, 240, 325, 205, 315, 185)

Monday 6-24-2012

WOD #1:

Five Rounds for Time:

3 Ring HSPU

6 Box Jumps (36")

12 Overhead Walking Lunges (185#)

= 9:38

WOD #2:

5k Run

(Up Blue Hills)(635' elevation)
(with a 30# vest)
(Route included running up a ski slope)
(Every 3min. you must complete 10 Hand-Release Push-ups)

= 30:56


After Party


10 Seated Sled Pulls
(15m at 225#)

Sunday 6-24-2012

WOD #1:

Five Rounds for Time:

15 Knees-2-Elbows

15 Hip Extensions

15m Handstand Walk

15 Box Jumps (24")

= 10:58

After Party:

"Double Under Poker"

Goal = 300 Double unders

Max bet = 100 Double Unders

Bet 1: 100 (completed)

Bet 2: 100 (completed)

Bet 3: 100 (completed)

Winner!

Extreme Endurance

Saturday 6-23-2012

WOD #1 (12:30PM):

3 Rounds for Time:

5min. Intervals

800m Run

30 GHD-Sit-Ups

AMRAP Shoulder to Overhead (185#) with remaining time

Rest 2min.

Round 1: 14 Shoulder to Overhead

Round 2: 5 Shoulder to Overhead

Round 3: 8 Shoulder to Overhead

= 27 total

WOD #2 (5:30pm):

Accumulate 30 DB Hang Squat Clean (75#)

However...

EMOTM 10cal. on the Rower

(You are done when you complete 30 DB Hang Squat Cleans)

= 4:58

Friday 6-22-2012

REST DAY

DID YOU GO H.A.M. TODAY?!!!

Try it out!!

Extreme Endurance

Thursday 6-21-2012

WOD #1:

Press:

5-5-5-5-5

(135, 155, 155, 155, 155)

Push Press:

3-3-3-3-3

(225, 245, 245, 245x, 245)

Push Jerk:

1-1-1-1-1

(275, 285, 305, 325x, 325)

WOD #2:

8 Rounds for Time:

30m Swim (w/ a 35# KB)

6 KB Clean & Jerk (Two 32kg KB's)

WOD #3:

8 Rounds for Time:

50m Prowler Push (140#)

2 Rope Climbs (15')

1 Ground to Shoulder (210# Stone)

Extreme Endurance

Mens Fitness Interview

Wednesday 6-20-2012

WOD #1:

20 Backsquats (225#)

Dead Hang Pull Ups (CTB) (Max Reps)

16 Backsquats (225#)

Dead Hang Pull-Ups (Overhand)(Max Reps)

12 Backsquats (225#)

Dead Hang Pull-Ups (Underhand)(Max Reps)

8 Backsquats (225#)

Kipping Pull-Ups (Max Reps)

4 Backsquats (225#)

Butterfly Pull-Ups (Max Reps)

10 - 12 - 11 - 30 - 25 = 88 total reps

WOD #2:

One Sled pull on the minute, every minute, for 20mins. (45')

(Top 5 most miserable WOD's ever)

WOD #3:

12min. AMRAP:
3 Wall Walks
6 KB Swings (100#)
9 GHD Sit-Ups

= 5 rounds + 16 reps

Thank you for getting me through WOD #2!!

Extreme Endurance

Tuesday 6-19-2012

WOD #1 (9:00am):

12 Rounds for Time:

10 DB Hang Squat Cleans (45#)

6 HSPU (on DB's)

= 28:30 (HSPU workout for me)(Mentally defeated)

WOD #2 (4:00pm):

4 Rounds:

400m Run (On track)

(rest 2:00 b/t sprints)

= 10:56 (total time)

Extreme Endurance...Got me feeling good!

Monday 6-18-2012

Rest Day

Active Recovery

6 Rounds:
Bike 1200m (Around a Track)
(Rest 60sec. b/t rounds)

Good Seminar in Boston, MA @ CrossFit Southie

Extreme Endurance

Sunday 6-17-2012

Strength/WOD #1:

1 Snatch on the minute, every minute, for 15min.

= (225#, 225#, 225#, 225#, 225#, 245#, 245#, 245#, 245#, 245#, 265#x, 265#, 265#, 265#, 265#)

Post WOD I continued to snatch.

= (275#, 285#, 295#x, 295#x)

Saturday 6-16-2012

WOD #1:

3 Rounds for Time:

50 Double Unders

25 Deadlift (225#)

15 Toe-2-Bar

= 7:41

Then...

Every minute on the minute, complete 6 HSPU's. 10min. on the Clock.

Friday 6-15-2012

WOD #1 (10:00am):

5 Rounds for Time:

30 GHD Sit-Ups

25 Hip Extensions

20 Overhead Squats (135#)

= 17:54

Check out Extreme Endurance

Happy Birthday Erin Kelly

Thursday 6-14-2012

Strength (11:30am):

2 Front Squats + 1 Split Jerk

= (275, 295, 305, 325, 325x, 325)

Then...

Toe-2-Bar x 50reps

WOD #1 (3:30pm):

10min. AMRAP:

100m run

5 Deadlifts (315#)

(increase deadlift reps by 1 each round, start at 5)

= 8rounds + 100m

Then...

Muscle-Ups

5reps x 6sets

Try It!!

Extreme Endurance

Wednesday 6-13-2012

WOD #1:

Accumulate 150 Hand Release Push-Ups, every minute on the minute climb up and over the Reebok Drop-Box.

= 13:48

WOD #2:

21-18-15-12-9-6-3

Hang Power Clean & Jerk (135#)

Box Jumps (30")

Row (calories)

= 20:27

Recover Faster with...

Extreme Endurance

Tuesday 6-12-2012

Rest Day

Extreme Endurance

Monday 6-11-2012

WOD #1 (1:00pm):

"Pyramid Helen" - 2010 CrossFit Games

Previous Time: 21:06

1200m Run

63 KB Swings (24kg)

36 Pull-Ups

800m Run

42 KB Swings (24kg)

24 Pull-Ups

400m Run

21 KB Swings (24kg)

12 Pull-Ups

= 18:30

Sunday 6-10-2012

WOD #1:

5 Rounds for Time:
50 Double Unders
25 Toe-2-Bar
50' Overhead Walk (185#)

= 13:30

Saturday 6-9-2012

WOD #1:

"Hope"

3 Rounds (Fight gone bad style)

Burpees

Power Snatch (75#)

Box Jump (30") (Went higher on box jumps)

Thruster (75#)

CTB Pull-Ups

91 + 95 + 71 = 257

Strength #1:

Every Minute on the minute, for 20mins.

On Odd minutes complete 5 Back Squats @ 315#

On Even minutes complete 5 Close Grip Bench @ 185#

Extreme Endurance

Friday 6-8-2012

Strength:

Squat Clean

3-3-3-3-3-3

= 185#, 225#, 255#, 275#, 295#, 315# PR

315# x 3 Squat Clean

WOD #1:

For Time:

400m Run

50 KB Swings (32kg)

400m Run

25 burpees

400m Run

25 Squat Cleans (135#)

400m Run

50 CTB Pull-Ups

= 19:39

Thursday 6-7-2012

Rest Day

Help me raise money for this amazing event

CrossFit for Hope Donations

Wednesday 6-6-2012

WOD #1 (9:00am):

800m Run

28 KB Swings (90#)

28 Strict Pull-Ups

28 Double KB Clean & Jerks (70#)

28 Strict Pull-Ups

800m Run

= 22:20

WOD #2 (15min. Post WOD):

1 Split Jerk (275#)

1 50m Sprint (25m down, 25m back)

Every minute, on the minute, for 10mins.

= Kept rounds between 15-17sec.

Extreme Endurance

Tuesday 6-5-2012

Stength #1:

Max Box Jump w/ 25# Vest

= 54"

WOD #1:

5-4-3-2-1

Rope Climbs (15')

Snatch (Increasing Load) (135#, 155#, 175#, 195#, 205#)

(One bar, change your own weight)

= 6:48

After Party:

Men's Dips

(20sec. of work for max reps) (Rest as long as needed)

= 13, 13, 14, 14, 13

Monday 6-4-2012

Strength #1:

Max Front Squat:

= 405# PR

WOD #1:

AMRAP in 12mins.

1 Power Snatch (135#)

1 Muscle Up

2 Power Snatch (135#)

2 Muscle Up

3 Power Snatch (135#)

3 Muscle Up...

(Keep Ascending until time is up)

= 9 Power Snatch + 3 Muscle Up (84 total reps)


WOD #2 (3:00pm):


3mins. of max KB Alternating Snatch (24kg)
2mins. of max Double Unders
1min. of max Straight Bar Muscle Ups

=

Strength #2 (3:15pm):


Close Grip Bench:
5reps x 6sets
Hollow Rocks
10reps x 6sets
(Super-set the two movements)

Extreme Endurance

Sunday 6-3-2012

REST DAY - Photo shoot with Extreme Endurance

Saturday 6-2-2012

Strength:

Snatch (Focus on hitting positions)

1rep x 7sets

= 220#, 231#, 242#, 242#, 253#, 253#x, 253#

WOD #1:

21-15-9

Front Squats (95#)

Burpees

Pull-Ups

= 5:11

After Party:

6 HSPU on the minute, every minute, for 10mins.

Extreme Endurance

Friday 6-1-2012

WOD #1(8:30am):

30min. AMRAP

50m Swim

50m Run (in sand)

*Mix up the swimming strokes

WOD #2 (2:00pm):

800m Row

400m Run

200m Overhead Walk (135#)

100 Double unders

50 KB Swings (24kg)

25 Burpee Pull-Ups