Runs and Burpees

6 Rounds for time:

400m run

25 burpees

Rest Day

Isabel

30 snatches for time

135lb big dawg
95lb porch
65lb pack
broomstick puppies

Run 5K am / Roy pm

5k for time AM WOD

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3 rounds of Roy PM WOD

155lb deadlift 15 reps

24in box jumps 20 reps

Pullups 25 reps

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Trying to incorporate more protein in the diet and shooting for at least 170g protein per day. I have been using whey protein and my recovery seems to be much better. Was really battling soreness the past few days, and this seemed to help.

Check out the crossfit football diet:

http://www.crossfitfootball.com/page/index.php?menu=nutrition&page=nutrition

2010 Online Qualifier Workout #2

For Time:

150 Double Unders

30 Thrusters 135lb

30 Chest to Bar Pullups

Rest Day

Much needed rest day today. Sore all over. Stretching might help.

ANGIE

100 pullups

100 pushups

100 situps

100 squats

you must complete each set of 100 before moving on to the next exercise

post time

max clean, max clean and press, max deadlift

1 rep max clean

1 rep max clean and jerk

1 rep max deadlift

Use as much time as needed to get to your one rep max of each exercise. Your score is the total weight lifted of each of the three max weights.

7/23/10

3 rounds for time:

30 pushups lifting hands at the deck

21 OHS 65lbs

30 toes to bar

21 Ground to overhead 65lbs

cleans and handstand pushups (sort of)

7 rounds of

135lb cleans 3 reps

HSPU parallettes 4 reps

12:27

I did real HSPUs for the first 2 rounds, then scaled to parallette handstand holds for 3 seconds per rep. Had a really hard time getting into a stable position. I can't believe the mainsite wod with the ring HSPUs. There's a great video of Tommy Hackenbruck from a couple weeks ago attempting these http://media.crossfit.com/cf-video/CrossFit_Tommy_100627WoD.wmv. And the live.crossfit.com site has the games workout from July 18 in the 8:00-9:00 slot.

Deadlifts, Pistols, Double Unders

AMRAP 7 min:

205 lb deadlift 7 reps

run 20 yards

14 pistols

21 double unders

run 20 yards

3 rounds plus 2 deadlifts

Catch-up

Bruce has graciously asked me to post daily on the paperstreet blog. I tend to do a scaled version of the mainsite WOD. I'm doing a little catch-up because I was travelling yesterday. I'll be doing Monday's mainsite WOD tonight and pulling a double day tomorrow.

As you may know I'm a relative Crossfit novice. Before Crossfit, I made every excuse in the world not to workout and I ate like a pig. My fitness background was absolutely zero before crossfit unless you count 8th grade football. In May 2009, I had the absolute pleasure of Bruce and CoyP introducing me to Crossfit. I've been doing 3 on 1 off for a little over a year and have made some significant gains in strength and conditioning. I eat about 90% paleo and I have lost about 45lbs on the program. I do almost all my WODs at night after my kids are in bed. I have gradually amassed weights, kettlebells, pullup bar, jumprope, parallettes, and I do all my training out of my garage by myself.

7/20/10-

For time:
run 1200 m
63 KB swings 35lb
36 pullups
run 800m
42 KB swings 35lb
24 pullups
run 400m
21 KB swings 35lb
12 pullups

Box Off!

"Saturday we will have our first ever 'box off' against CrossFit NWA. We will have a team event where our best goes against theirs and then everyone will be invited to do a Fran workout. EVERYONE is invited. CF'ers or not. There will be food and drinks. (BYOB) Come meet our northern brethren. They are just as crazy as we are, so we know we have something in common.

Also, we need the support!!!! please come cheer our team on, and everyone else who will be doing Fran. It should be a good time.

When: Sat the 24th @ 10am.
Where: CrossFit NWA in Bentonville www.crossfitnwa.com
Who: anyone and everyone."

-Trevor @ CF540

WOD

7/18

Run 1200 M
63 KB Swings
36 Pullups
Run 800 M
42 KB Swings
24 Pullups
Run 400M
21 KB Swings
12 Pullups

7/19

"The Tryout"

21 Thrusters 95/65
21 Pullups
15 From Ground to Overhead anyway 135/85
21 Deadlifts 225/155
21 Burpees
21 Power Snatches 95/65
21 T2B
10 Squat Cleans 135/85
50 DU

WOD

Complete as many rounds in 12 minutes as you can of:
155 pound Front squat, 5 reps
10 Chest to bar Pull-ups
20 Double-unders

I'm Back

Been in the Gila Wilderness for the last week. Ready to WOD!

WODS

7/4

Old Post Single Track
8.5 Miles

7/6

5 Rounds

Max Reps Body Weight Bench Press
Max Pull Ups

7/7

Shoulder Press
3-3-3

Then:

3RFT

135/95 Squat Cleans 10 reps
20 Commando Pushups

WOD

Complete as many rounds in 15 minutes as you can of:

95 pound Push jerk, 5 reps
7 Box jumps, 30 inch box