WOD 9/21

WOD @ Crossfit NW Tucson

Today's Warm Up

Speed and Agility
Dynamic Stretching

Today's Workout
WOD
"Josh"
21-15-9 reps Overhead Squat @ 32 pounds
42-30-18 reps Pull-ups Green Bands

My Time: 14:44

Look what it did to my hands?

WOD 9/20

WOD @ Crossfit NW Tucson

Today's Warm Up

5 Hand Stand Push Ups
10 Kettlebells
45 Jump Ropes

Today's Workout
WOD
"Tabata Gone Bad"
20 sec on:10 sec off x 8 for each movement

20# Wall Ball Shot
65# Sumo Deadlift High Pull
Box Jumps
65# Push Press
Row for Calories

My Score: 235

WOD 9/18

WOD 9/18
At the high school tonight on the track

Today's Warm Up
None

Today's Workout
400m Run
15 Box Jumps
15 Squats
30 Jump Ropes
15 Push Ups
15 Sit Ups
30 Lunges

My Time: 15:08

WOD 9/17

WOD 9/17
Sumo Dead Lifts High Pull
WOD @ Crossfit NW Tucson

Today's Warm Up
20 Squats
25 Jump Ropes
10 Sit Ups
10 Push Ups

Today's Workout
Sumo Dead Lifes High Pull
10 Box Jump Dips

My Time: 11:24

The weight is 54lbs
Pushed really hard.

WOD 9/14

Workout of the Day
"Jackie"
Row 1000m
50 Thrusters, 45 pounds
30 Pull-ups

Time: 13:43

WOD 9/13

Clean & Jerk Olympic Movements
WOD @ Crossfit NW Tucson

Today's Warm Up
400m Run

Today's Workout
Clean & Jerk
1-1-1-1-1-1-1

65 lbs

Worked on form more than anything probably did it more like 20 times

WOD 9/7

Pretty tough workout today....
WOD @ Crossfit NW Tucson

Today's Warm Up
10 min stretch

Today's Workout
Severin"
50 Strict Pull-ups
100 Push-ups, release hands from floor at the bottom
Run 5K

My Time: 58:20

WOD 9/6

Today's workout was like the 2010-01 Fire Academy
WOD @ Crossfit NW Tucson

Today's Warm Up
Speed & Agility
Track style physical exercises

Today's Workout
As many rounds as possible in 20 minutes
10 Push-ups
15 Sit-ups
20 Squats
Run 100m

9 Rounds / 1 Squat+ 26
My squats killed my time

WOD 9/2

Today's workout was like Olympic Lifting
WOD @ Crossfit NW Tucson

Today's Warm Up
400m Run
20 Toes to Bar
20 Pistols
20 Kettelbells

Today's Workout
21-18-15-12-9-6 and 3 rep rounds of:
Sumo deadlift high-pull, 75/55 pounds
Push jerk, 75/55 pounds

My Time: 12:26 @ 43lbs on the Barbell

WOD 9/1

Today's Workout was pretty good.....it will be more intense when I can do more.
WOD @ Crossfit NW Tucson

Today's Warm Up
10 Medicine Ball Cleans and Toss
10 Medicine Ball and Toss
200m Buddy Carry
2 Rounds

Today's Workout
Death by Burpee

With a continuous running clock, do one Burpee the first minute, the second minute do two burpees, the third three...Continue until you are unable to finish the required number of burpees in the minute.

My Results: 8 Minutes / 7 Burpees
So close yet so far away......

WOD 8/31

Today's workout ripped up my shoulders for sure.
WOD @ Crossfit NW Tucson

Today's Warm Up
60 sec Plank Position
60 sec Squat Hold Position
60 sec Overhead Leg Squats
60 sec Light Kettlebells
2 Rounds

Today's Workout of the Day!
10 Pass Thru's
21 Hand Stand Push Ups
10 Pass Thru's
21 Knees to Elbows
10 Pass Thru's
15 Hand Stand Push Ups
10 Pass Thru's
15 Knees to Elbows
10 Pass Thru's
9 Hand Stand Push Ups
10 Pass Thru's
9 Knee to Elbows
10 Pass Thru's

My Time: 26:59

WOD 8/27

Another WOD that was very difficult!
WOD @ Crossfit NW Tucson

Today's Warm Up
10 Squats
10 Sit Ups
10 Lunges
10 Push Ups
10 Burpees
2 Rounds / Time

Today's Workout of the Day!
400m Run
21 Kettlebells
12 Pull Ups
400m Run
30 Box Jumps
30 Wall Balls

2 Rounds / Time

This one worked me as well....the trainers said that you will feel like garbage afterwards.

WOD 8/26

WOD @ Crossfit NW Tucson
Crap what a tough workout for sure......

Todays Warm Up
400m Running with the Jump Rope

Todays Workout of the Day

10m Burpee Broad Jumps
20m Lunges
30m Shuttle Run
40 Box Jumps - 24" Box
30m Shuttle Run
20m Lunges
10m Burpee Broad Jumps

3 Rounds / Time

This one worked me....did the 24" Box Jumps......feeling pretty tired, worn out for sure
My Time: 27:56

WOD 8/23

WOD @ Crossfit NW Tucson

Warm Up
3 x 5 Front Squat with Barbell Bar

Work Out
21 - 15 - 9
Ring Dips
Double Unders
Toe to Bar
0 Count Burpees

Ring Dips were converted into Parelletes Dips with good form.

Double Unders -New Rule can not do a double under you have to 3x with a regular jump rope so with that I did 63 count jump ropes, 45 count jump ropes and 27 count jump ropes, need to learn how to do double unders.

Surprisingly I was very good at moving my large torso for toes to bar. After doing 21 toes to bars, and on the 15 count towards the end just started doing hanging knee ups as high as I could.

0 Count Burpees, are burpees without the push ups.

My time: 19:57 felt like crap afterwards, core was tight....

WOD 8/22

WOD for Sunday
400m Run
10 Thrusters
12 Push Ups
3 Rounds / Time

My time: 11:50

8/16 - WOD

Today's workout of the day I did at home.

Today's WOD
30 Push Ups
30 Sit Ups
30 Squats
30 Pull Ups

3 Rounds / Time

My time: 29:40
Almost puked all over the place :)

8/12 WOD: @ Crossfit NW

Hey there after getting hit from another person who was signing a lease at our apartment complex, I was able to take my first consultation workout at the Crossfit Northwest. We went over workouts and some information. It was awesome and loved every second of it. The workout was simple but awesome.

Workout of the Day
For Time:

500m Row (BTW - I was doing killer on the row 1:49)
40 Squats with good form
30 Sit Ups
20 Push Ups
10 Pull Ups

My time: 7:49

WOD 8/11

Todays workout about killed me.

Run 400m
50 Squats
4 Rounds / Time

I did it in 20:50

WOD - Monday 8/9

5 Thrusters
10 Push Ups
20 Jump Ropes

As Many Rounds in 12 Mins

Did 7 Rounds!

WOD: Sunday 8/8/2010

Todays workout of the day was a crazy one. While it might not sound like much here it goes. Bethany decided that she wanted to do the workout with me. Well it was a tough one, she did a good job sticking it through.

6 Reverse Rows - (We used the Swing Set)
9 Burpees
12 Box Jumps - (We used a park bench)
Max Rounds for 15 Mins

Mike: 6 Rounds
Bethany: 3 Rounds / after one round cut the reps in half.