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!