Big Butts 50K

Team distance: 150K

My distance: 10K

Strength:
5x3 Power Cleans (90lb)

Metcon:
4 rounds
10 sumo dead lift high pulls (65lb)
10 push press (65lb)
100m run
60 sec rest

Time: 9:10

Metcon
A1. Front Squat @ 32X0; 5 x 3; rest 90 sec   (up to 115lb)
A2. Pull Ups; amrap x 5; rest 90 sec

B. 100 Sit Ups as fast as possible
Time:3:04

Strength:
Dead lift 3 rep max - 160lb

Metcon:
5 rounds
40 double unders
30 box jumps
20 kettle bell swings - 35lb

Time:22:06

A1. Hand Stand Push ups  5x3
A2. Pull ups (orange band) 5x3
B1. Ring Dips 3x5
B2. Ring Rowns 3x5

+
3 rounds
15 burpees
400m run

Strength-
Max Over Head Squat- 80lbs

Metcon-
3 rounds
30 games style push ups
bear crawl 15 ft
21 over head squats (45lbs)
bear crawl back

Time: 12:48

Team WOD

30 tire flips
40 kettle bell snatches
50 over head squats
60 kettle bells
70 pushups
80 double unders
90 mountain climbers
100 situps
800m run

Team time: 20:43

Strength:
Rope climbs

Metcon:
5 Rounds
10 pull ups (orange and tan bands)
15 sit ups
20 burpees

Time: 20:48

Wednesday

Strength:
5x3 pullups (orange band)
5x5 ring dips (red band)

Metcon:
100m Farmer Walk
400m run
100 Farmer Walk

2010 Crossfit games WOD Day 2

7 min amrap

7 Dead Lift
Run 20m
14 Pistols
21 Double Unders
Run back 20m

3 rounds (minus 10DU)

Endurance: 20 minute run

2010 Crossfit Games WOD

1200m run
63 kb swings
36 pull ups
800m run
42 kb swings
24 pull ups
400m run
21 kb swings
12 pull ups

Time: 27:14

26lb kettle bell
orange&yellow bands 1st round
black band 2nd and 3rd round



July 15, 2010
Kipping practice
A1. 1-1-1 x 5 deadlift/hang clean/full clean/hang clean
A2. 32x0 ring rows
partner run 400m + row (distance)


July 14, 2010
15 min amrap
5 hspu
7 full snatch
10 box jumps

Rounds: 5 complete; -4 box jumps to complete 6


July 13, 2010
Strength:
Ring Dips 5x5  (tan band)

"Annie"
50-40-30-20-10
Double unders/sit-ups

Endurance:
90 sec on/90 sec off x6


July 12, 2010
Strength:
Over Head Squat @ 32X0; 5 sets of 3
(made it up to 65lb)

Metcon:
21-15-9
Over Head Squat, 45lb
Pull Ups (orange&tan band)
Run 400m after each round

Time: 10:45

Endurance:
8x100m, rest 60s


July 8, 2010
Strength:
A1. Front squat @ 32X0; 5 x 3; rest 10 sec   (up to 100lb)
A2. Strict pullups; 5 x 3; rest 90 sec
B1. DB Lunges 5/leg x 3; rest 10 sec (50lb)
B2. Ring row; amrap x 3; rest 90 sec
C. Knees to elbow- 3 x 15; rest 60 sec


July 7, 2010
30 box jumps*
400m run
30 push ups
400m run
30 box jumps*
400m run
30 push ups
400m run

Time: 10:56

*replaced box jumps with stepups


July 6, 2010
Fran
21-15-9
thrusters, 60lb
pull-ups

Time: 8:33


July 5, 2010
2 rounds max hspu

WOD:
4 Rounds:
1 200m run
7 push-ups
7 box jumps*
6 burpees
234 single jump rope, immediately following*

Time: 9:30

*substituted stepups for box jumps, substituted rowing for jump rope


June 28, 2010

Injury

June 24, 2010
Strength:
5x3 ? up to 80lbs

WOD:
8 rounds
2 burpee box jumps
4 HSPU
6 pullups
200m run

Time: 15:57


June 23, 2010
Strength:
A1. Ring Dips 5 sets of 3 on 2 min mark
A2. Strict Pull Ups

WOD:
5 sets
10 Russian KB Swings
Sprint 100m
walk back
 
June 22, 2010
WOD:
5 sets
10 Push Press, 50lb
15 Box Jumps
rest 2 min
3 sets
10 Push Ups
10 Sit Ups
10 Squats

Time: 9:00

Endurance:
run 1 mile
Time: 6:40


June 21, 2010
WOD:
5 Rounds

20 Wall Balls
15 K2E

Time:11:20

Run 400m w/ Sand Bag
Time: 1:35


June 17, 2010
Strength:
5x3 Deadlift (up to 130lb)

WOD:
5 rounds
5 deadlifts (100lb)
10 burpees

Time: 5:24


June 14, 2009
Strength:
Front Squat- 5 sets of 3 on the 2 minute mark

Metcon:
6 rounds
5 Single Arm OHS/arm
10 SDLHP
20 Box Jumps

Time: 15:00


June 9, 2010
WOD:
5 sets; rest 60 sec b/w
Run 200m
8 KB Snatch/arm
10 Burpees



June 8, 2010
Strength:
Press 5 x 5; rest 2 min   155lb

Metcon:
Tabata Push Ups - 8 min
80 pushups

Skill:
5 sets of 10 box jumps; 10 breaths in between sets*

*sub 10 hard row pulls

Endurance:
Run 4 x 400m
Time 1:30 each


June 7, 2010
Strength:
Front Squat 3 sets of 5

Metcon:
"Nasty Girls"
3 rounds
50 air squats
7 Muscle Ups*
10 Hang Power Cleans, 60lb

*sub 14 pullups, 14 dips

Endurance:
run 1 mile
time: 7:03


June 4, 2010
Strength:
Ring Dips- 5 x 3; rest 1-2 minutes
(red band)

Metcon:
4 min amrap x 2; rest 1 minute
5 Pull Ups
10 Box Jumps, 20"

8.5 rounds

Endurance:
tabtata mile 20sec on 10sec off


June 3, 2010
WOD:
15 min amrap
10DB Split Clean
10DB push press
20DU

5 rounds


June 2, 2010
Strength:
Hang squat clean snatch 3x3  45lb

WOD
5 rounds
10 kettle bell swings
200m run

Time: 8:50


May 27, 2010
Strength:
1RM press  75lb

WOD:
row 500m
25 burpees
row 500m
25 burpees

Time: 9:14


May 26, 2010
WOD:
20 min amrap
10 wall ball
10 box jump
10 dead lift
10 burpees
rest 60 sec

6 rounds

Endurance:
2x800m run


May 24, 2010
Strength:
In less than 10 min, find 1 rep max for Back Squat
155 lbs

Metcon: "Helen"
3 rounds for time
Run 400m
21 KB Swings (35lb)
12 Pull Ups

Endurance:
Run 1 mile


May 20, 2010
Metcon-
20 Thrusters, 60lb
30 Pull Ups (black band)
Run 400m
50 Double Unders
Run 400m
30 Pull Ups (bllack and orange band)
20 Thrusters, 60lb

Time: 22:35


May 19, 2010


Strength-

A1. Pull Ups 3 x 3; rest 90 sec
A2. Ring Push Ups 3 x 3 ; rest 90 sec

MetCon:
"Annie"
50-40-30-20-10
Double Unders
Sit Ups

Time: 12:25

Endurance
Row 1000m    5:00
Run 800m       3:40


May 18, 2010
WOD:
"Kelly"
5 Rounds
Run 400m
30 Box Jumps
30 Wall Ball
Time: 34:40

Endurance:
run 1 mile


May 12, 2010
WOD:
1/2 Kelly
5 rounds
Run 200m
15 Unbroken Wall Ball
15 Unbroken Box Jumps

Time: 18:15

50 Burpees

Time: 5:15


May 11, 2010
WOD:
A. 20 Rep Back Squat   75lb

B1. Pull Ups; 3 sets of 5
B2. GHD Sit Ups; 3 sets of 15

1000m Row TT

Endurance:
1 mile + 300 jump rope
time: 10:45


May 10, 2010
WOD:
4 rounds

10 Thrusters, 45lb
90 sec High Knee Jump Rope
rest 2 min

3 rounds fast
10 squats
10 push ups
10 sit ups

Endurance:
3x800m run
2min rest
time: 10:33


May 6, 2010
WOD:
4min amrap x3 rest 1 min
7 sumo dead lifts  50lb
10 pushups
13 situps

8rounds

Endurance:
20sec on/10sec off 1 mile run


May 5, 2010
WOD:
20 min amrap

Run 200m
10 Wall Ball
10 Pull Ups

6 1/3 rounds

Endurance:
run 800m x2


May 4, 2010

4 rounds, 1 min at each station

Full Clean, 45lb
Bar Hops (jump back and forth over bar)
Over Head hold with bar


Endurance:
run 800m x2






May 3, 2010
WOD:
Tabata (20 sec on/10 sec off x 8 for each exercise)

KB Swings, 20lb
Double Unders
Sit Ups
SDHP, 20lb

Endurance:
3min on/ 90sec off
2min on/ 1min off
1min on/ 30sec off
4min


April 29, 2010
Strength:
20 rep back squat, 65lb
Pull Ups- 3 x max reps  (10,7,6)

WOD:
21-15-9
Power Snatch
Run 200m

Time:8:31


April 28, 2010
Strength:
Press- build quickly to a heavy single- 5, 3, 2, 1 reps (up to 75lb)

Metcon:
4 rounds
Row 500m
20 Burpees
rest 3 min

Endurance:
run 800m x2


April 27, 2010
WOD:
25 Push Press
25 Pull Ups
25 Box Jumps, 20"
25 SDHP;s
25 Pull Ups
25 Box Jumps, 20"
25 Power Cleans
25 Pull Ups
25 Box Jumps, 20"

Endurance:
1 mile
10min jump rope


April 26, 2010
Strength:
20 rep Back Squat, add 5# to last time

Metcon:
4 min amrap
7 wall ball
7 push ups
rest 1 min and repeat


April 23, 2010
Elements:
row 500m
30 air squats
20 pushups
10 pullups
run 400m

Time: 8:30