W1: Butterfly Kip, W2: Thrusters, Double Unders & W3: "Walsh" Burpee/Pullups, Squat, Overhead Run

11/11/13

Workout 1 (7:30am)
Butterfly Kip Pullups x 100

Workout 2 (12:00pm)
Thrusters (70) x 30
Double Unders x 25
Thrusters (70) x 20
Double Unders x 50
Thrusters (70) x 10
Double Unders x 75
(12:00)

Workout 3 (5:45pm)
"Walsh" www.crossfit.com hero wod
4 rounds of:
Burpee Pullups x 22
Squats (no rack) (185#) x 22
Overhead Run (45# plate) x 200m
AMRAP 30 minutes = 156 reps
(38:13)

I did a drop in workout at www.crossfitvisone.com. They put a 30 minute cap, or AMRAP, I could only complete 3 rounds plus Burpee/Pullups x 22 in 30 minutes. I took a good break and then finished the remainder (Squats x 22 and 200m overhead walk) in 38:13. I did the burpee pullups unbroken with a couple breaths between reps. The squats I tried to break up something like 12-6-4.  Which sucks because I ended up dead lifting, cleaning, and pressing 185# x 12. I used the overhead walk for cardio recovery. I had no problem keeping the weight overhead for 200m unbroken, but it smoked my shoulders, so I still had to take some decent breaks. I am inefficient and slow as shit–is what I am really trying to say. My traps are smoked!

Workout 1: Circuit & Workout 2: CF WOD

07/31/12

Workout 1:

3 sets of the following exercises with Reps at 21, 15,  and 9, (except for heavy ropes)
Heavy Ropes: Alternating Waves (30 sec), Double Waves (15 sec), Big Waves (15 sec)
Situps
Deadlift (95)
Pushups
Burpees
Situps

Workout 2:

CF WOD: Hang Cleans (135) 15, Burpees x 15. Rounds x 3
Traps were wrecked from this workout for a 5-7 days!

CF WOD (pullups)

07/30/12

1 Round:
3 pullups with (45) DB, drop DB continue to do 5 strict dead hang pullups, then 7 kip pullups

Repeat for a total of 10 rounds. I could not complete this workout. I made it 8 rounds before my hands blistered and ruptured under the calluses, did not want to destroy my hands. This workout was brutal with or without destroying my hands.

Crossfit WOD 02/07/12

02/07/12

Burpees x 70
Situps x 60
Kettle Bell Swing (25) x 50
Pullups x 40
HSPU x 30
26:42 - Time was almost too slow to post. I blame the heat!

Biceps Curl (45) x 100

Workout 1: Chest & Workout 2: Tomlinson (hero workout)

07/06/12

Workout 1:

Run 1.5 miles outside (temp in high 90's, too hot!)
Bench Press (135) 20, (225) 20, (275) 10, (315) 5
Incline Isolateral Press (200) 15, (250) 10, (280) 10
Weighted Dips (45) 15, (75) 10, 7
Cable Fly (27.5) 15, 12, 12

Workout 2:
Tomlinson hero workout from Crossfit. I did the running on the treadmill and I did not time the workout either.

Run 200 meters
Burpee Deadlifts (with 60 lbs DB's) x 11
Repeat for 8 rounds