Scott's Weblog http://hotrodscott.wordpress.com My little corner of the web. Sat, 12 Sep 2009 16:50:52 +0000 http://wordpress.com/ en hourly 1 http://www.gravatar.com/blavatar/ca4547dfb34a4b806fdedb75a291bdfd?s=96&d=http://s.wordpress.com/i/buttonw-com.png Scott's Weblog http://hotrodscott.wordpress.com CrossFit Sat 9.12.2009 http://hotrodscott.wordpress.com/2009/09/12/crossfit-sat-9-12-2009/ http://hotrodscott.wordpress.com/2009/09/12/crossfit-sat-9-12-2009/#comments Sat, 12 Sep 2009 16:50:26 +0000 hotrodscott http://hotrodscott.wordpress.com/?p=253 ]]>

Barbara:

5 rounds for time of:

  • 20 pullups
  • 30 pushups
  • 40 situps
  • 50 squats
  • Rest precisely 3 minutes

As Rxed 30:35 (total, 18:35 of work)

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5 rounds for time:

  • 20 Push Press 65lbs
  • 15 Squats 65lbs
  • 1/4 mile run

DNF :-/  totally bonked after 3 (like feeling sick.)  Ran another 1/4 once I settled down.

]]> http://hotrodscott.wordpress.com/2009/09/10/crossfit-thurs-9-3-09/feed/ 0 hotrodscott CrossFit Wed 9.9.09 http://hotrodscott.wordpress.com/2009/09/10/crossfit-wed-9-9-09/ http://hotrodscott.wordpress.com/2009/09/10/crossfit-wed-9-9-09/#comments Thu, 10 Sep 2009 20:42:23 +0000 hotrodscott http://hotrodscott.wordpress.com/?p=248 ]]>

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

20-17-14-11-8-5-2 Box Jump

19-16-13-10-7-4-1  SDHP

15:21

21/ 18/ 15/ 12/ 9/ 6/ 3   Pull Ups

20/ 17/ 14/ 11/ 8/ 5/ 2   Box Jumps

19/ 16/ 13/ 12/ 7/ 4/ 1   SDHP

]]> http://hotrodscott.wordpress.com/2009/09/10/crossfit-wed-9-9-09/feed/ 0 hotrodscott CrossFit Sat 8.22.08 http://hotrodscott.wordpress.com/2009/08/22/crossfit-sat-8-22-08/ http://hotrodscott.wordpress.com/2009/08/22/crossfit-sat-8-22-08/#comments Sat, 22 Aug 2009 20:31:25 +0000 hotrodscott http://hotrodscott.wordpress.com/?p=246 ]]>

1/2 Murph

  • 800m run
  • 50 pullups
  • 100 mushups
  • 150 squats
  • 800m run

23:30

]]> http://hotrodscott.wordpress.com/2009/08/22/crossfit-sat-8-22-08/feed/ 0 hotrodscott CrossFit Thurs 8.20.2009 http://hotrodscott.wordpress.com/2009/08/20/crossfit-thurs-8-20-2009/ http://hotrodscott.wordpress.com/2009/08/20/crossfit-thurs-8-20-2009/#comments Fri, 21 Aug 2009 03:54:11 +0000 hotrodscott http://hotrodscott.wordpress.com/?p=242 ]]>

Karen

150 wall balls (12lb ball… only 20 was taken)

9:08

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4 rounds for time:

  • 20 box jumps
  • 20 OH Squats
  • 1/4 mile run

20:14

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21-15-9

  • Wall balls
  • SDHP
  • Pushups

3:46

They need more heavy kettlebells/med balls. The lone 55 was taken as well as the 20lb med ball, so that was with a 40 and 12 :-/

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Long warmup:

3x 1 minute fast rope skips (150 reps)

10 slow pushups, squats, pullups, situps

400M run (fast)

Then for time

45 Thrusters (I used 75lbs)

4:13

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For time:

  • Run 200m
  • 30 ring rows
  • 30 push ups
  • Run 400m
  • 20 ring rows
  • 20 push ups
  • Run 800m
  • 10 ring rows
  • 10 push ups

9:58  Great workout!! I was completely annihilated afterwards!

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For time:   21-15-9  reps of:

  • SDHP
  • Explosive Situps
  • Handstand Push-ups (modified)
  • Jumping Squats

4:09

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