EVA T

CFT

One Arm Wod

Two rounds of:
Right arm barbell push-press 12 reps
Left arm deadlift 12 reps
Run 800 meters
Left arm barbell push-press 12 reps
Right arm deadlift 12 reps
Run 800 meter

Nicole

AMRAP in 20 minutes:

400m Run

Max rep Pull-ups

95's: Thrusters, HPCs, and SDLHP's AMRAP for 20

Complete as many rounds as possible 20 minutes of:

95 pound Thruster 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

This one sounds oh so goooood... and nasty.

I'm gonna bang out the cleans and sumos, but the thrusters will kill me.

Let's get it on boys.

Supposed to be a Rest Day

This AM I gave myself a good butt kicking.

Warm up was 2 rounds of

10 75 lb. overhead snatch squats (those wind your ass for speed!)
5 slow-mo pushups (3 count down 3 count up)
5 dead hang pullups
500M row
10 GHD BE's
10 GHD flat situps

Then immediately (with heart still racing)

WOD "Ring Me"

3 rounds of

10 ring pushups
10 ring L pullups
10 ring dips
10 ring "from floor" pullups (not sure what to call those)

17 minutes for Ring Me. Super duper slow, but having to wait for muscle recovery.

Then another 500M row that about made me puke. I'm done

Covered in sweat so something happened out there in the garage.

Front squat 3-3-3-3-3

Helen's Twin Sister

3 Rounds for time:

Run 400 meters
1 1/2 pood Kettlebell x 21 swings
12 Handstand Push-ups

3 Types of Pullups

REST DAY

or

Murphed Murph

2 miles out and 2 miles in

Old but New WOD

Complete as many rounds in 20 minutes as you can of:
Handstand push-ups 5 reps
Bench press 135 pounds, 10 reps
Push press 95 pounds, 15 reps
Dips 20 reps

50-35-20 Wall Ball and Pullups

Edward and Sean, they did find out you guys got your Garage Gym wall balls, that's why this WOD. Thanks a lot guys.

For time:
50 Wall-ball shots 50 Pull-ups
35 Wall-ball shots 35 Pull-ups
20 Wall-ball shots 20 Pull-ups

Use 20 pound medicine ball launched to a target ten feet above the ground.

I know everyone wants to see my 8 month old son naked too... just to get you fired up for the WOD. Almost as inspirational as Justin's quotes eh?

Hang power snatch 1-1-1-1-1-1-1

Rest Day

OR
Murphed Grace: 1 mile out grace 1 mile in

5K

OR

5K Task Priority:

Pick pace for entire run, then:

Increase one degree of incline every three minutes until fail and back to zero
Increase one degree of incline every two minutes until fail and back to zero
Increase one degree of incline every one minutes until fail and back to zero
Increase one degree of incline every thirty seconds until fail and back to zero

Post Pace and degrees, and if your a good runner or have fresh legs, skip round one

"Nasty Girls"

3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps

Lunges-Pullups-Situps

Walking lunge 100 ft.
21 Pull-ups, 21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups, 18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups, 15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups, 12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups, 9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups6 Sit-ups

Compare to: http://coasttocoastcrossfitcrew.blogspot.com/2009/04/lunges-pull-up-and-sit-ups.html?zx=3757c8456378ce3b

rest day

New WOD

Complete as many rounds as possible in 20 minutes of:
115-pound Hang clean,
15 reps12 Ring dips
21 Sit-ups

Back Squats 1-1-1-1-1-1-1

Front Range CrossFit....lovely bars just waiting to be lifted.
Wednesday June 10, 2009

Go heavy today boys. Want to see some new PR's by at least 5lbs. Bury those heels into the ground like roots and use your ass!

Cindy or Mary

Rest Day

Train easy, fight hard... and die.
Train hard, fight easy... and win.

Tomorrow I begin to follow the main site. I've also been checking out CrossFit Football, they have some tasty WODs out there!

Here's my 8 month old son, his first time on a swing. Taken at the park yesterday with my cell phone. His name is Max... he's my buddy.

21 75# Thruster 21 DUs 5 RDs

LYNNE

Future Home of CrossFit Avalanche 

door on the right

Dead Lift 1-1-1-1-1

Rest Day, maybe for you anyway

Yo dudes. Tire WOD #1 finally happened. Had three buddies over this morning at 5:45 AM. Neighbors were in fact out on their front porches (two sets of them) wondering what the hell was going on. My buddy Charlie was yelling out loud pretty good during tire flips. The tire kicks ass, love that thing. Got some more ideas for it too.... for next time.

Warm up - 800M Jog, 200 ft walking lunges, tabata squats (ouch already)

WOD: 3 rounds for time

200 foot 140 lb farmer carry

10 tire flips with circle run

10 whacks with 18 lb sledge hammer

TT Round 1: 2:06, then Ken turned off the timer on accident. Probably about 8 minutes, then had to sit down for a while. Damn.

I am going to start trying to follow main site WODs and schedule now, knowing that I will have to sub and scale some for the shoulder. Justin and I talked yesterday and he gave me some tips for the shoulder so I'll be trying some of that too!

Pullups 800m

800m
40 L-Pull ups

800m
40 Strict Pull Ups

800m
40 Kipping Pull ups

"Know pain, know gain." OPT

Overhead Squats 5-5-5-5-5

ERIN

Five Rounds:

15 40# Dumbell Split Cleans
21 Pullups