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!