I'm Moving!

Dave has asked me to be the Monday through Friday blogger of the WOD on the North Shore Crossfit website. So you can now get my daily post there. To view the posts you will have to become a member of the website.

Thanks to everyone that has been checking this blog for the past few months. I've had a lot of fun doing this!

Good Times!

6AMJoeC

August 28, 2008

I couldn't make it to the 6:00 AM class today due to childcare issues. Nichole is getting her braces off. So if you see her, check out her smile that was 3 years in the making!

I'm going to try to hit the 9:00 AM class if my work schedule allows it. Check back later to see if I make it.

Joe

Ok, I made it to the 9:00 AM class. The gym has quite a different atmosphere at that time.

Warm-up:
2 Round
- 15 Lunges
- 15 Push-ups
- 15 PVC Thrusters
- 30 Seconds Jump Rope
- 5 Cartwheels (I skipped these)

Skill:
- Deadlifts (I did a 3x3 finishing with 315#)

Today's WOD:
Fran
21 -15 -9
- Thrusters
- Pull-ups

I did this in 5:42, this is 2:13 better than my previous best time!

Thanks to Dawn for keeping me apprised of my time through the entire workout. This really helped me keep a strong pace.

Good Times!

August 27, 2008

Warm-up:
- 3 x 10 Overhead Squats (PVC)
- 3 x 10 Sotts Press (PVC)

- 5 x 5 Snatch (45#)
- 3 x 3 Split Jerk (Weighted, I did one round with 95#, then the next 2 at 135#)

Today's WOD:
Randy
- 75 Power Snatches for Time (75#)

My time was 10:38, this is 1:55 better than my previous time from back in February.

Good Times!

August 26, 2008

Warm-up:
- Walking Lunges
- Broad Jumps
- Butt Kickers
- Straight Leg Raises
- Bear Crawl Forward
- Bear Crawl Backward
- Carioca Left
- Carioca Right
- 50 Push-ups

Today's WOD:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
- Box Jumps
- Kettle Bell Swings
- Knees to Elbows

My time was 8:06

For a "cool down" we did Tabata Squats.

Good Times!

August 25, 2008

Warm-up:
PVC Fran
21-15-9
- Thrusters
- Pull-ups

Today's WOD:
10-15-20-15-10
- Slam Balls
- Goblet Squats (35# /25#)
- Push Press (75# / 55#)

Jan led the class with a time of 10:22. My time was 10:34.

The "cool down" was Tabata Sprints.

Good Times!

August 22, 2008

Today's WOD:
Fight Gone Badage
3 Rounds 1 Minute Each Station (1 Minute Rest After Each Round)
- Rope Climbs
- Ring Push-ups
- Weighted Sit-ups (30# /20#)
- Weighted Lunges (30# /20#)
- Broad Jumps

Good Times!

August 21, 2008

Warm-up:
2 Rounds
- 15 Pull-ups
- 15 Push-ups
- 15 Broad Jumps
- 15 Ring Dips

5 x 3 Dead Lift

Today's WOD:
Karen
- 150 Wall Balls (20# / 14#)

Scott led the class with a time of 6:19. My time was 7:22, 32 seconds faster than my previous time for this workout.

Good Times!

August 20, 2008

Warm-up:
3 Rounds
- 10 Cart Wheels (Sorry, I'm not drinking the Kool-Aid on these. I completely skipped this.)
- 10 Wall Balls

Today's WOD:
95# /65#

- 5 x 3 Snatch
- 5 x 3 Clean & Jerk
- 5 x 3 Front Squats

Good Times!

August 19, 2008

Sorry for the late post today, this totally slipped my mind!

Warm up:
3 Rounds
- 10 pvc heaving snatch balance
- 200m run

Today's WOD:
30-20-10
- KB Swing Pivots (53# /35#)
- Box Jump Overs
- Clapping Pushups

My time was 16:06.

Good Times!

August 18, 2008

Warm-up:
5 Rounds
- 30 Second Jump Rope
- 10 Burpees

Today's WOD:
5 Rounds
- 5 Power Cleans (155# / 95#)
- 10 Pull-ups

My time was 12:57 as Rx'd.

For a "cool down" we did Tabata Sprints!

Good Times!

August 15, 2008

Today's WOD:
3 Rounds, 1 minute each set, 1 minute rest after each round. Total your reps.

- Wall Ball (20# / 14#)
- Sit-ups
- Push-Press (75# / 55#)
- Kettle Bell Swings (53# / 35#)
- Box Jumps (20" Box)

I had 371 total reps.

For a "cool down" we did a 400M run and then 50 squats.

Good Times!

August 14, 2008

Today's WOD: Jackie
- 1000M Run (This is supposed to be a row, but because of the lack of rowers we ran)
- 50 Thrusters (45#)
- 30 Pull-ups

Scott led the class with a time of 9:17. My time was 10:49.

Good Times!

August 13, 2008

Weight Lifting Wednesday!

Today's WOD:
- 10 Clean/Push Press/Push Jerk/Split Jerk
Increase your weight for each round.

Kurt and I started low with just the 45# bar and increased by 10# each round working our way up to 135# on our final rep.

Good Times!

August 12, 2008

Today's WOD: Josh
- 21 Overhead Squats (95#/65#)
- 42 Pull-ups
- 15 Overhead Squats (95#/65#)
- 30 Pull-ups
- 9 Overhead Squats (95#/65#)
- 18 Pull-ups

My time was 12:20.

Good Times!

August 11, 2008

First Day Back From Vacation!

Skill o' the Day: Kettle Bell Snatches

Today's WOD:
5 Rounds
- 15 Wall Balls
- 15 Push-ups
- 15 Broad Jumps
- 15 Ring Dips

This seemed fairly easy for the first couple of rounds and then my shoulders started burning from all the push-ups and ring dips. My time was 19:19

"Cool Down": Tabata Knees to Elbows

Good Times!

Week of August 4th - Vacation!

This week I'll be away, avoiding any and all workouts, even though many of the people I'm with are continuing to workout. To me, vacation is about getting away from the normal routine. So I'll be back next week with my daily postings and possibly photos of some of the troubled people I'm with working out.

August 1, 2008

Skill o' the Day: Planches

Today's WOD:
1-1-1-1-1 Max Turkish Get-ups

- 400M Run
- 25 Kettle Bell Swings (53# /35#)
- 400M Run
- 20 Kettle Bell Swings (53# /35#)
- 400M Run
- 15 Kettle Bell Swings (53# /35#)

My time for this was 8:56. Jan led the class with a time of 8:35.

Good Times!

July 31, 2008

Skill o' the day: Pistols

Today's WOD:
Tabata Something Else
- Double Unders
- Kettle Bell Swings (53# / 35#)
- Sit-ups
- Burpees

Good Times!

July 30, 2008

Skill o' the Day: Handstand Push-ups

Today's WOD:
- 5 x 3 Split Jerks
- 5 x 5 Back Squats

Amazingly, I'm really progressing with my handstand push-ups. Greg said that I was past an Abmat on the way down and I was able to go all the way back up several times.

Good Times!

July 29, 2008

Skill o' the day: Back Squats

Today's WOD:
5 Rounds
- 15 Burpees
- 12 Pull-ups
- 9 Thrusters (135# / 85#)

I started this workout trying to do the 135# thrusters but after 3 reps I realized that I might not finish this WOD before 9:00 AM. I switched to 95# and was able to plod through the rest of the workout.

Good Times!

July 28, 2008

I skipped today's class. Check back tomorrow for the WOD.

July 25, 2008

Skill o' the Day: Pull-ups

Today's WOD:
- 5 Bear Complexes: Clean/Thruster/Back Squat/Thruster (95# / 65#)
- 200M Run

Kathy led the class with a time of 11:15. My time was 13:05. I've had a really tough time this week and this was my best workout of the week. I felt great through this entire workout and finished strong by sprinting the second half of my last run.

Good Times!

July 24, 2008

Skill o' the Day: Turkish Get-ups

Today's WOD:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
- Handstand Push-ups
- Box Jumps
- Sit-ups

My time was 12:39. I don't want to compare this with anyone else's time because I'm still not doing full handstand push-ups, but they are getting better. Even Dave told me that they are looking better.

Good Times!

July 23, 2008

Skill o' the Day: Cartwheels (WTF?)

Today's WOD:
5 x 3 Cleans

5 x 3 Press

Like snatches, I feel that cleans are pretty technical lifts. I'm much better at cleans than I am with snatches but I still have work to do on these.

Presses are one of my better lifts just because they are more of a pure strength lift. After the first 4 rounds I did my previous max of 155# for one rep. I'm hoping that I can get past that point the next time we do CrossFit Total.

Good Times!

July 22, 2008

Skill o' the Day: Overhead Squats

Today's WOD:
5 Rounds
- 20 Single Arm Snatches (35# / 25#)
- 200M Run
- 100 Jump Ropes

Snatches are one of my least favorite things to do. Combine that with the humidity and I really didn't care about my time today. I didn't even pay attention after I called out time.

Good Times!

July 21, 2008

Skill o' the Day: Front Squats

Today's WOD:
As many rounds as you can in 20 minutes.
- 10 Knees to Elbows
- 10 Wall Balls (20# / 14#)
- 10 Push-ups

It was too humid to count rounds today, but Lew and I kept about the same pace and Lew says that we probably did around 11 or 12 rounds.

Good Times!

July 18, 2008

Today's WOD:
21-18-15-12-9-6-3
- Dead Lifts (225# / 155#)
- Ring Push-ups

Scott led the class today. My time was 17:39 as Rx'd.

Good Times!

July 17, 2008

Today's WOD:
5 Rounds
- 15 Push Jerks (95# / 65#)
- 15 Pull-ups
- 400M Run

I dreaded this workout when I walked in the door and saw it on the board. I had nothing in the tank today and finished this in 29:49. Kevin led the class with a time of 19:55.

Good Times!

July 16, 2008

Today's WOD:
- 5 x 3 Snatch Practice
- 5 x 5 Dead Lift

Then we did Angie, 50 - 40 - 30 - 20 - 10:
- Double Unders
- Sit-ups

Kurt had the best time on this, my apologies for not remembering what it was. My time was 12:50, this was an improvement of 2:18 off of my previous best time.

Good Times!

July 15, 2008

Today's WOD:
As many rounds as you can in 20 minutes.
- 10 Push-ups
- 15 Squats
- 20 Box Jumps

I was 12 box jumps shy of completing my 12th round, Kurt had me beat by 7 box jumps.

On another note, the Topsfield Yankees won their game last night ending a 2 game losing streak. This is the first game back for Dave P. and we haven't lost without him in the line-up, coincidence?

Good Times!

July 14, 2008

Today's WOD:
50 - 40 - 30
- Kettle Bell Swings (35# / 25#)
- Sit-ups
- Jumping Pull-ups

My time was 11:28.

For a "cool down" we did alternating Tabata Lunges and Burpees.

Good Times!

July 11, 2008

Happy Birthday to Dave, guess how old he is!

Today's WOD:
As many rounds in 33 minutes
- 200M Run
- 9 Kettle Bell Swings (53# / 35#)
- 7 Hollow Rocks
- 5 Burpees

Kathy led the class with 13 rounds plus another run. I had 11 rounds, plus a run and a few KB swings.

Good Times!

July 10, 2008

It was good to be back a the gym today.

Today's WOD:
21 - 15 - 9
- Dead Lifts (225# / 185#)
- Pull-ups
- Broad Jumps
- Dumb Bell Push-Press (45# / 35#)

My time was 16:11 as Rx'd. At first everything seemed a little too heavy for the amount of reps we had to do but once I got through the first round it wasn't that bad.

Good Times!

July 9, 2008

No workout again for me today! This is the final day of me flying solo with the kids and I will be back at the gym tomorrow morning. I am taking the kids up to the beach to spend the day with Nichole before we head back to a "normal" routine. I don't know how single parents have any semblance of a life outside of the house, my hat is off to them!

Good Times!

July 8, 2008

No time for a workout this morning, these kids are killing me, but I just checked the North Shore CrossFit site and it looks like today's WOD is Cindy. If I have time later this afternoon I'm going to try to get to gym to do this workout. My last Cindy score was extremely disappointing, so I'd really like to get another shot at it today.

On another note, the Topsfield Yankees lost their first game of the season last night. This was the first time that Dave P. was not in attendance, coincidence?

July 7, 2008

I'm not able to make it to the gym today due to child care issues, it's going to be a tough week on that end. Anyway, I did my own WOD:
3 Rounds
- 25 Squats
- 25 Push-ups
- 25 Sit-ups
- 400M Run

This isn't great but at least it is something!

July 5, 2008

Today's WOD for the "community gathering":
Teams of 2 for 3 Rounds
- 30 Burpees
- 40 Thrusters (95# / 75#)
- 50 Pull-ups
- 60 Sit-ups
- 400M Run

Kurt and I teamed up and I'm sure he's regretting that now. I'm not used to working out at that time of day and made the mistake of eating a full breakfast this morning and I was close to leaving at least part of it on the floor of the gym after the 2nd round. Kurt carried my ass through the third round of burpees doing at least 5 more than me (it's all a haze at this point). Then he pushed me through the thrusters by doing a set of 10 when we originally agreed to do 5 reps of everything, so of course I had to match him on that. He also, did my final pull-up! If you saw a video of me running on the last round you would swear it was a still photo! I feel like a sad excuse for a CrossFitter at this point! Anyway, we finished in 34 minutes which isn't too bad I guess.

July 3, 2008

Skill o' the Day:
Handstand Wall Walks

Today's WOD:
20 - 15 - 10 - 5 - 10 - 15 - 20
- Front Squats (75# / 55#)
- Push-ups
- Kettle Bell Swings (53# / 35#)
- Push Presses (75# / 55#)

Kevin led the class with a time of 21:17, I'm not sure how he did this! My time was 27:19.

Good Times!

Have a good 4th of July!

July 2, 2008

Today's WOD:
- Pressing Snatch Balance 5x5 (PVC)
- Heaving Snatch Balance 5x3 (PVC)

- Snatch 5x3 (weighted barbell, Kurt, Lew and I worked with 75#. This is a tough skill to master.)

We did 3 400M runs to "cool down".

Good Times!

July 1, 2008

Skills o' the Day:
- Hollow Rocks
- Pistols

Today's WOD:
JT
21 -15 - 9
- Handstand Push-ups
- Ring Dips
- Push-ups

Kurt finished in 17:30, my time was 18:29.

For a "cool down" we did Tabata Squats.

Good Times!

June 30, 2008

Skill o' the day:
L Holds

Today's WOD:
Front Squats
3 - 3 - 2 - 2 -2 - 1 - 1

I maxed out on this at 245, a new PR. I made an attempt at 265 and failed. Better luck next time.

2 Rounds
- 50 Knees to Elbows
- 50 Sit-ups

I'm pretty sure Kevin led the class today, not sure on the time. My time was somewhere around 12:20.

Good Times!

June 27, 2008

Today's WOD:
"Kelly"
5 Rounds (There was a little confusion on the Northshore CrossFit site for this workout, the post did not specify the number of rounds)
- 400M Run
- 30 Box Jumps
- 30 Wall Balls

Scott led the class with a time of 26:14. My time was 29:30 as Rx'd.

It's an understatement to say it is a little humid today. I weighed myself today after the workout with and without my sweat soaked shirt on. The difference was 1.2 lbs!

Good Times!

June 26, 2008

Today's WOD:
CrossFit Total
- Back squat, 1 rep
- Shoulder Press, 1 rep
- Deadlift, 1 rep

My total was 785, a new PR. I had PRs in the shoulder press (165) and deadlift (345). Thanks to Jan for pushing me to max out on those two lifts. I messed up on the back squat by going for too much on my last attempt.

Good Times!

June 25, 2008

Skills o' the Day:
- Pressing Snatch Balance 5x5 (PVC)
- Heaving Snatch Balance 5x3 (PVC)

- Snatch Pull 5x3 (weighted barbell, Kurt, Scott and I did 135#)

Today's WOD:
5 Rounds
- 200M Run
- 30 Sit-ups

Kurt led the class with a time of 9:49, my time was 10:01.

Good Times!

June 24, 2008

Skill o' the Day: Dead Lifts

Today's WOD:
Filthy 50
- Box Jumps
- Jumping Pull-ups
- KB Swings (35#)
- Walking Lunges
- Knees to Elbows
- Push Press (45#)
- Back Extensions or Good Mornings
- Wall Balls
- Burpees
- Double Unders

Kevin crushed this today with a time of 27:15. My time was 33:17, 3 seconds faster than my PR.

Happy Birthday to Joe P!

Good Times!

June 23, 2008

Skill o' the day:
Back Squats

Today's WOD:
As many rounds as you can in 20 minutes
- 10 Thrusters (65# / 45#)
- 10 Pull-ups

Kevin led the class today with 12 rounds. I had a disappointing 7.5 rounds, I believe this is a direct result of drinking too much wine last night. Here's a tip, if there is an open bottle of wine on the table you don't have to finish it!

Good Times!

June 20, 2008

Today's WOD:
21 - 15 - 9
- Handstand Push-ups
- Power Cleans (135# / 95#)

After each round do 25 double unders.

Scott led the class with a time of 17:23. My time was 21:26.

Good Times!

June 19, 2008

Today's WOD:
3 x 3 Press / Push Press / Push Jerk

20 - 10 - 20
- Ring Dips
- KB Swings
- Sit-ups
- Box Jumps

My time was 7:55.

Good Times!

June 18, 2008

Today's WOD:
"Broomstick (PVC) Mile"
400 M Run
- 25 Back Squats
- 25 Front Squats
- 25 Overhead Squats

400 M Run
- 25 Press
- 25 Push Press
- 25 Push Jerks

400 M Run
- 50 Squat Cleans

400 M Run
- 50 Snatches

Kurt led the class today with a time of 19:09. My time was 20:22.

Good Times!

June 17, 2008

Today's WOD:
3 x 5 Deadlift

Fran
21 - 15 - 9
- Thrusters (95# / 65#)
- Pull-ups

Kurt led the class with 7:35, a new PR! My time was 7:56, one second off my PR. I felt like I did better pull-ups on this than last time.

Good Times!

June 16, 2008

It was tough getting going this morning after staying up for the Celtics game.

Skill O' the Day:
3 x 3 Clean & Jerk

Today's WOD:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
- Burpees
- Knees to Elbows
- Weighted Lunges (35# / 25#)

Jan led the class with a time of 10:05. My time was 10:41.

Good Times!

June 13, 2008

Sorry for the late Post!

Warm up:
30 Medicine Ball Cleans

Today's WOD:
10 - 20 - 30
- Dumbell Snatches (35# / 25#)
- Push-ups
- Knees to Elbows

Kevin led the class with 8:Something, he left early so I didn't get his official time. My time was 9:53.

For a "cool down" we did an 800M run.

Good Times!

June 12, 2008

Skill O' the Day:
3 x 3 Push Press

Today's WOD Helen:
3 Rounds:
- 400 M Run
- 21 Kettle Bell Swings (53# / 35#)
- 12 Pull-ups

Kevin had the best time today with 9:34. My time was 11:21.

Good Times!

June 11, 2008

Today's WOD;
21 - 15 - 9
- Deadlifts (225# / 185#)
- Box Jump Overs
- Ring Dips

Jan led the class with a time of 9:40. My time was 12:35.

For a "cool down" we did Tabata Sit-ups

Good Times!

The New Camera Set-up

If you get a chance have one of the trainers record you doing some of the workout today.

Dave was able to point out a couple of flaws in my sit-ups and wall balls this morning. I found it very helpful to see myself and my poor form on the video, now I know what to focus on going forward.

June 10, 2008

Today's WOD:
2 Minutes Each Station, 1 Minute rest between each:
- Double Unders
- Sit-ups
- Kettle Bell Swings (53/35)
- Burpees
- Wall Balls

Scott led the class with 241 reps. I had 226.

Good Times!

June 9, 2008

Today's WOD:
As many round as you can in 20 minutes:
- 15 Pull-ups
- 30 Push-ups
- 45 Squats
AKA "Cindy on Steroids" '

I had 4.3 rounds.

Skill O' the Day:
Racking for Front Squats & Back Squats

The good news is that Greg put 3 fans on in the gym, so it is nice and cool in there today.

Good Times!

June 6, 2008

Today's WOD:
10,9,8,7,6,5,4,3,2,1
- Burpee Box Jumps
- Pull-ups
- Becks Burpees

Kevin led the class with 19:59. (Actually, 15:59, my mistake. I tried blogging during open gym on my blackberry. Thanks Kurt)

My time was 20:08.

Did I ever mention I hate burpees!

Good Times!

June 5, 2008

Today's WOD:
Pull-up Skills 20 reps each:
- Practice Back Kipping
- Knees to Chest
- Kipping on the Floor
- Pull-ups

As many rounds as you can in 15 minutes:
- 5 Handstand Push-ups
- 10 Sit-ups
- 2 Burpee Sprints

I did 8 rounds. I feel like I'm getting better at handstand push-ups.

Good Times!

June 4, 2008

Today's WOD:
3x3 Back Squats

20 - 30 - 20
- Dumb bell Cleans (35# / 25#)
- Dumb bell Push-press (35# / 25#)
- Ring Dips

Jan led the class today with a time of 19:40. My time was 24:04 Rx'd.

Good Times!

June 3, 2008

Today's WOD:
4 Rounds
- 10 Dumb Bell Thrusters (35# / 25#)
- 20 Wall Balls (20# / 14 #)
- 30 Double Unders
- 200 M Run

Kurt led the class today with a time of 19:17. My time was 23: 56.

Skill of the day: Handstands

Good Times!

June 2, 2008

Today's WOD:
3 x 3 Overhead Squats

As many round as you can in 20 minutes:
- 5 Knees to Elbows
- 10 Broad Jumps
- 15 Sit-ups

Kurt, Kevin and I had 15.3 rounds.

Good Times!

Ahoy Matey!

Happy Birthday Captain!

May 31, 2008

Today's WOD as reported by Nichole (no guarantees on accuracy):
Teams of 2 Ladder Workout, 5 minutes sets, 1 minute rest between sets:
- Sit-ups
- Push-ups
- Kettle Bell Swings
- Runs around building

Nichole and Christina had 37 reps total!

Have a good weekend!

May 30, 2008

Today's WOD:
As many rounds as you can in 20 minutes
- 200M Run
- 5 Pull-ups
- 10 Kettle Bell Swings (53# /35#)
- 15 Push-ups

Kevin & Kurt led the class today with 8 rounds. I had 7.25.

Good Times!

May 29, 2008

Today's WOD:
- Shoulder press 1-1-1-1-1 reps
- Push press 3-3-3-3-3 reps
- Push Jerk 5-5-5-5-5 reps

I need to work on my Jerks!

For a "Cool Down" we were supposed to do Tabata Squats, but we ran out of time.

Happy Birthday to tracyjackd!

Good Times!

May 28, 2008

Today's WOD:
- 1 Mile Run (I'm not kidding)
Then 2 minutes of each
- SDHP (75# / 55#)
- DB Thrusters (30# / 20#)
- Med. Ball Cleans (20# / 14#)
- Double Unders
- Pull-ups

Record your run time and then total the reps.

My run time was 8:39, my total reps were 127.

Kurt led the class today with a 7:22 run and 139 reps.
Good Times!

May 27, 2008

Today WOD:
5 Rounds
- 40 Sit-ups
- 30 Push-ups
- 20 Box Jumps

This was a good workout for the day after Murph. My time was 15:50.

For a "Cool Down" we did Tabata Double Unders.

Good Times!

Murph is Done

Here's a shot before the workout started:


My time was 46:25. This wasn't as bad as I thought it would be.

Thanks to Gregg for pushing me on the last leg of the run.

The top times were:
- Brian 32:32
- Ryan 33:05
- Steve 34:07
- Greg 35:05

Brent 59:40 with weighted vest!

Good job to everyone who did this today!

Good Times!

Memorial Day 2008

I'm going to try blogging today from the Murph workout using my new Blackberry. Please be patient with any typos. I'll check in later with additional info before the workout.

May 25, 2008

Training for Murph:

Happy Birthday!

May 23, 2008

Today's WOD:
- 5 rounds
- 10 Cleans (135# /85#)
- 15 ring dips
- 20 squats
- 25 sit-ups

My time was 29:28 as Rx'd. Thanks to Scott for sticking with me on the Rx'd weight, I probably would have switched without you pushing me.

See you at Murph!

Good Times!

May 22, 2008

Today's WOD:
As many rounds as you can in 20 minutes:
- 200M Run
- 10 Barbell Thrusters
- 10 Pull-ups

Kevin led the class with 8 rounds, I did 7 rounds.

Skill of the day:
Snatch

Dave was the invisible instructor today. He's not feeling well so don't hassle him today.

Good Times!

May 21, 2008

Today's WOD:
3 x 3 Split Jerks
This is something I need to work on. I did 125# and I know I could have done more weight, I'm just not comfortable with the lift.

10 Rounds:
- 10 Dead Lifts (135# / 85#)
- 15 Push-ups

My time was 8:50.

Please post your times to the comments section.

Good Times!

May 20, 2008

Today's WOD:
3 x 3 Cleans

3 Rounds:
- 400M Run
- 50 Slam Balls

Kurt led the class today with a time of 12:59, I'm not sure if this should count because his slam ball broke and was a little lighter than the rest :-). My time was 13:34.

Good Times!

Please post your times to the comments section.

Get ready for the Murph workout on Memorial Day by doing a little independent running!

May 19, 2008

Today's WOD:
3 x 3 Dead Lift

21 - 15 - 9
- Pull-ups
- Kettle Bell Swings (53# / 35#)
- Wall Balls (20# / 14#)

Kevin led the class today with a time of 5:40, my time was 7:40.

"Cool Down" of Tabata Push-ups

Good Times!

Please post your times to the comments section.

May 17, 2008

Today's WOD (as reported by Nichole, no guarantees on accuracy)
As many rounds as you can in 20 minutes:
Teams of 2 - Pet Rocks (30# / 20#)
- 8 Overhead Lunges
- 10 Kettle Bell Swings
- 12 Goblet Squats

4 Sprints around the building, while your teammate walks then vice versa.

Please post your times to the comments section.

Good Times!

May 16, 2008

Today's WOD:
5 x 5 Back Squats

5 Rounds:
- 10 Becks Burpees
- 10 Ring Dips
- 200M Run

Jan set the pace this morning with a time of 16:15, good job. My time was 17:01.

Please post your times to the comment section.

Good Times!

May 15, 2008

Today's WOD (there's a theme today, see if you can guess it):
- 11 Knees to Elbows
- 20 Push-ups
- 11 Knees to Elbows
- 40 Squats
- 11 Knees to Elbows
- 20 Slam Balls
- 40 Kettle Bell Swings (53# / 35#)
- 11 Knees to Elbows
- 20 Medicine Ball Cleans
- 11 Knees to Elbows
- 40 Kettle Bell Deadlifts (53# / 35#)
- 11 Knees to Elbows
- 20 Squat Jumps
- 11 Knees to Elbows
- 40 Sit-ups
- 12 Knees to Elbows

Kevin set the pace today with a time of 14:52, my time was 15:18.

Please post your times to the comment section.

For a "cool down" when did baseline times for running. Your choice of 200M, 400M or 800M.

Good Times!

May 14, 2008

Today's WOD:
As many rounds in 20 minutes:
- 5 DB Row Push-ups (35# / 25#)
- 10 Pull-ups
- 15 Squat Jumps (45# Bar)

Kurt set the pace today with 8 2/3 rounds, good job. I did 7 1/3 round.

Open Gym to close out the class.

Good Times!

May 13, 2008

Today's WOD:
5 Rounds
- 15 Dead Lifts (185# / 135#)
- 25 Wall Balls (20# / 14#)
- 400 M Run

My time was 24:00, thanks to Scott for pushing me through this!

Skill of the day: Snatch

May 12, 2008

Today's WOD:

Box Jumps	Sit-ups	Handstand Push-ups
10	15	1
9	15	2
8	15	3
7	15	4
6	15	5
5	15	6
4	15	7
3	15	8
2	15	9
1	15	10

Skill of the day: Squat Therapy

May 10, 2008

Today's WOD as reported by Nichole (no guarantees on accuracy):
Teams of 3 Eva:
5 rounds for time.
- Run 800 meters
- 2 pood KB swing, 30 reps
- 30 pullups

Push-ups 2 the first minute, 4 the second minute, etc...

May 9, 2008

Today's WOD:
21 - 15 - 9 -15 - 21
- Kettle Bell Swings (53#/35#)
- Ring Push-ups
- Box Jumps

Kevin finished first this morning at 11:07, my time was 11:58.

Then we did 3x3 overhead squats.

For a "cool down" we did handstand holds.

Good times!

May 8, 2008

Today's WOD Tabata Mania:
- Squats
- SDHP (75#/55#)
- Pull-ups
- Sit-ups
- Push-ups

Good times!

May 7, 2008

Warm-up of 25 Medicine Ball Cleans

Today's WOD:
4 Rounds
- 20 Single Arm Split Jerks (45#/35#)
- 20 Burpees
- 400M Run

My time was a disappointing 25:28 (I hate burpees!)

For a "cool down" we did Tabata Sit-ups.

Mark is still MIA if anyone sees him, let him know there is still a 6:00 AM class.

May 6, 2008

Today's WOD:
Warm-up of 5 x 3 Front Squats

Then we did Annie:
50, 40, 30, 20, 10
- Double Unders (There's nothing I like better than hitting myself in the shins and back of the head with a jump rope!)
- Sit-ups

Kurt led the class with 11:59, my time was a disappointing 17:34. My PR for this is 15:09.

According to the CrossFit website "Multiple single-unders in no way compensate for the exertion required for double-unders."

Good Times!

May 5, 2008

Today's WOD:
5 Rounds:
- 15 Kettle Bell Swings (53#/35#)
- 15 DB Thrusters (#35/25#)
- 15 Box Jumps

Kevin had the best time this morning with 16:40, I finished in 17:09.

For a "cool down" there are weighted pull-ups. Sadly, I had to leave early for child care reasons so I missed this portion of class.

Thanks to Greg for starting the WOD a little earlier than usual so that I could get out of there early today.

Links

Greg D just started up a blog, please check it out here. I have also added a link section to my right sidebar, thanks for the idea Greg! It looks like there are a few other bloggers from the North Shore CrossFit community. I've also added a few fun links.

May 3, 2008

Today's WOD as reported by Kurt (no guarantees on accuracy):
Teams of 3
- Warm-up Total Team Burpees in 5 minutes

5 Rounds (Total Team Reps)
3 Stations 1 minute at each station switching after a minute to a new station.
1 minute rest between rounds.
- Wall Ball
- Sit-ups
- Push-ups

Team of Bill, Suzie & Kurt 1154 reps.

"Cool Down"
Tabata Mule Kicks 4 rounds (shortened due to mutiny)

May 2, 2008

Today we welcomed Danny V. back from his kettle bell certification class in Florida. Hopefully, he'll be passing on some of his new found knowledge soon.

Today's WOD:
6 Rounds:
- 10 Dips
- 15 Wall Balls
- 20 Broad Jumps
My time was 15:58

For a "cool down" we did Static Hangs. Jane killed the whole class with a time of 2:32, great job.

Then for a second "cool down" we did Tabata Sit-ups.

Good Times!

May 1, 2008

Today's WOD is Nancy:
5 Rounds
- 400M Run
- Overhead Squats (95#/65#)

My time was 20:39

Skill of the Day: Push-ups

Here's a link to something that might help with Handstand Push-ups. I haven't tried this yet but the next time we have open gym, I think I'll give it a try.

April 30, 2008

Today's WOD:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 (40#/30# DBs)
Power Cleans
Racked Lunges
Push-ups
My time was 12:21

Skill of the Day:
Dips

Good Times!

April 29, 2008

Today's WOD:
- 5 x 3 Deadlifts

For a "cool down" we did:
5 Rounds:
- 10 Burbees
- 10 Knees to Elbows
- 10 Sit-ups
(My time was 8:55. Kevin came back from his wedding/honeymoon and had the best time in the class with 8:07, marriage must agree with him.)

Skill of the Day:
- Overhead Squats

Good times!

April 28, 2008

Today we did Cindy:
As many rounds as you can in 20 minutes:
- 5 Pull-ups
- 10 Push-ups
- 15 Squats

I did a pretty disappointing 14 rounds, considering I did 15 rounds on a 15 minute Cindy a few weeks ago, this sucks. I was not in the mood for this today!

Kurt killed this workout with 21 rounds, great job!

Christine did a perfect 7 rounds!

For a "cool down" we did an 800M run.

The skill practice of the day was Box Jumps, this was fun, a few of us tried jumping on stacked boxes and I believe the max height was 34". Greg then showed off by jumping on a stack of 44".

April 27, 2008

A much needed rest day today in celebration of Diane's 40th Birthday.

Happy Birthday Diane!

April 25, 2008

Here's another article from Men's Health on CrossFit, courtesy of Lew.

Today's WOD:
5 Rounds
15 Mule Kicks
20 Knees to Elbows
25 Push-ups

My time was 16:16.

This was a good workout to end a pretty tough week.

April 24, 2008

We took a break from all the running today.

Here's the WOD:
One Dumbell (40#/30#)
- 10 Burpees Left
- 20 Single Arm Snatch Left
- 30 Single Arm Push Jerk Left
- 40 Overhead Lunges (20 Left/20 Right)
- 30 Single Arm Push Jerk Right
- 20 Single Arm Snatch Right
- 10 Burpees Right

My time was 15:57, Kurt beat me by 4 seconds, good job.

For a "cool down" we did Tabata Slam Balls

Good Times!

I thought we would see Mark today after a couple of days rest from the marathon, but he was a no-show again!

April 23, 2008

One of the toughest workouts I have ever done:

Badger:
3 Rounds for time
- 30 Clean Squats (95#/65#)
- 30 Pull-ups
- 800M Run

I think I experienced a "runner's high" on the last run.

It took me 43:52 to complete this. Kurt did a great job, completing this in 38:01.

There was a joke on the board that we were going to do Tabata Mountain Climbers for a cool down.

The Medicine Ball

Here's an interesting article from ESPN The Magazine on the medicine ball.

April 22, 2008

Today we worked on a few skills:
- Kipping Pull-ups
- Squat Therapy

Then for the WOD there was an "optional" workout:
- 6 400M Run Splits - Every 4 Minutes (Then take the average time for your score)

I did a 1:48 average.

Thanks to Gregg & Kurt for setting the pace on the runs.

Good thing Mark stayed away today, it would have been tough to do all that running after his performance in the marathon yesterday.

April 21, 2008 - Patriot's Day

"Today we are all Patriots!"
- Bob Kraft
February 3, 2002

Today's WOD:
5 Rounds for Time:
400 M Run
5 Press/Push Press/Press Jerk (95#/65#)

I did this in 21:00

Skill of the day: Mule Kicks (Apparently, these are going to be part of a workout this week)

"Cool Down"
Tabata Sit-ups

Mark missed today, but I think it was because he was in Hopkinton getting ready for the Marathon. We all know how much Mark loves running. Good Luck!

April 19, 2008

As reported by Nichole, no guarantees on accuracy.

Teams of 4:
16 200M Runs
100 Slam Balls
150 Push-ups
300 Lunges
4 Heavy Bag Walks Around the Building

Farmers Walk Around Building 3 Times
Lift Heavy Bag Overhead 35 times with Team of 4

April 18, 2008

Today was Kevin's last workout as a single man and he posted the best time on today's workout, 17:34 great job. Congratulations to Kevin & Jess and have a great trip.

Today's WOD:
4 Rounds
10 Cleans/Thruster/Back Squat/Thruster (95#/65#)
10 Dips
10 Pull-ups

My time was 21:30

400 M Run for a "Cool Down"

It was good to see Mark back working out today... Oh wait, that was someone else, nevermind.

North Shore CrossFit featured in the Salem News

Here's an article in the Salem News on North Shore CrossFit.

April 17, 2008

To warm-up today we did 10 minutes of Turkish Get-ups.

Then we jumped into a 5 x 3 of overhead squats.

For the actual WOD we did a 15 minute Cindy. Kurt and I matched each other with 15 rounds. Christine did perfect reps for the whole workout (nice job!).

To "cool down" we did Tabata sit-ups.

Mark was MIA again. Mark, you need to get back to the gym before softball season starts, the Topsfield Yankees need you in peak condition at the start of the season. We don't have time for you to play yourself back into shape! I don't buy the busy excuse, the only thing you are busy with at 6:00 AM is sleep!

April 16, 2008

Today we welcomed Bill B. to the 6:00 AM class.

The warm-up was a PVC Fran:
21-15-9
Thrusters
Pull-ups

It seems like Handstand Push-ups are a recurring theme lately.

Today's WOD:
800M Run
21 Handstand Push-ups

400M Run
15 Handstand Push-ups

200M Run
9 Handstand Push-ups

I'm not posting a time for this because I didn't do "real" Handstand Push-ups.

April 15, 2008 - Tax Day

My least favorite day of the year! But this isn't a political blog so I'll leave it at that.

Today we did Karen:
- 150 Wall Balls for time

Both Kurt and I finished at 7:42 (Kurt pointed out that I had this time wrong here, it was actually 7:54). Apparently the goal for this is 6 minutes or less according to this article.

Then we did two "cool downs":
- 50 Jumping Ring Dips for time
- Double Unders for 3 minutes (I messed this up and thought we were doing 50 for time, so I finished 15 seconds early)

April 14, 2008

Today we did a 10 minute Cindy:
5 Pull-ups
10 Push-ups
15 Squats

I did 10+ rounds. Thanks to Kurt for pushing me on this, he did 11+, good job.

Then we did 5x5 Deadlifts. I finished up with 285# on the last two rounds.

Also, we had the option to work on Handstand Pushups or Kipping Pull-ups. I went with the Handstand practice. If you remember from a previous post last week, I need the work.

April 12, 2008

I usually don't make it to the gym on Saturday mornings.

Here is an interesting article from Muscle & Fitness on CrossFit. It's a pretty good article, unfotunately all the ads are still in there.

April 11, 2008

Today we did:
5x5 Front Squats (What a great idea after yesterday's workout, I can barely walk at this point)

Then we did J.T:
21-15-9
Handstand Pushups
Ring Dips
Pushups

Not much to say about this workout besides the fact that I don't think I'll ever be able to do a full Handstand Pushup. I just can't seem to convince myself to go all the way down to the floor. I work on this whenever I think of it but it is one of my achilles heel exercises.

April 10, 2008

Today's WOD was a killer. At first I thought it was a mistake as I saw Dave writing it on the board.
15 Rounds of Thrusters 65# / 45#
30 seconds on 30 seconds off

Basically, you try to get as many as you can in the 30 seconds and then suck wind for 30 seconds. I went for a strategy of trying to do 12 each round. I maintained that for the first 8 rounds, then I dropped to 8 or 10 for the remaining rounds. I ended up with 154 total reps.

For a "cool down" we did max sit-ups for 2 minutes. I had disappointing results. I thought that I could get at least 100 reps but when Dave called out we were 1 minute in and I only had 31 I knew I was in trouble. I ended up with 54 for the round.

Getting Started

What a great day to start posting the Workout of the Day (WOD), I didn't even make it to the gym this morning because of childcare issues. I'm going to try to make it later tonight but from what I hear the WOD is Helen. This consists of:

Three rounds for time:

• Run 400 meters
• 1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
• 12 Pull-ups