WOD Club - Crossfit Workout Tracking and Gym Member Billing - Ken Garriques's CrossFit Profile by WOD Club

Ken Garriques

Been a member for over 1 year and Last seen 27 minutes ago

Main Gym

Workout History

Date	Workout	Result	Notes
02/07/2012	CrossFit 10-10 WOD	RXed 13:34
02/06/2012	4+ Mile Sprint Intervals	RXed
02/04/2012	Krav Maga Instructor Training	RXed 01:30:00
02/03/2012	2.5+ Mile Run and	RXed 21:00
02/02/2012	Every 30 Seconds (Pull Ups)	RXed 09:25
02/01/2012	CrossFit 10-10 WOD	RXed 04:50	*warm up was not CF 10-10, but rather my own
01/31/2012	SealFit 1/31/12 Baseline	RXed 10:46	*interrupted for job
01/30/2012	4+ Mile Sprint Intervals	RXed
01/27/2012	CrossFit 10-10 WOD	RXed 5 rounds
01/26/2012	4+ Mile Sprint Intervals	RXed
01/25/2012	Max Squat 5...1	RXed
01/24/2012	Front Squat, Pull Up	RXed 10:30	Warm Up: 1 Mile Run in Sprint Intervals 30 sec run + 17 sec sprint *last round, 30 second sprint time: 6:30 Workout 2: 10...1 rep rounds KB Swings (2 pood) Pull Ups Cooldown: 50 WB Sit Ups (20lbs) time: 2:09
01/20/2012	Elizabeth	PRed RXed 07:33	Warm Up: SealFit BB Complex w/ Pull Chaser 5 Rounds of Increasing Load (75-115lbs) 6 Deadlift 6 Hanging Power Cleans 6 Front Squat 6 Jerk 6 Pull Up
01/20/2012	2.5+ Mile Run	RXed 19:57
01/18/2012	SDHP, Air Squats, Wall Ball and Run	RXed 15:38
01/17/2012	CrossFit 10-10 WOD	RXed 10 rounds
01/14/2012	Krav Maga Instructor Prep	RXed 01:00:00
01/11/2012	Deadlift, Push Up	RXed 12:03	Warm Up: 21, 15, 9 rep rounds of... Ring Pull Ups Burpee Box Jumps *each round preceded by 100 single unders Cooldown: static/yoga stretch
01/10/2012	Box Jumps, T2B's, and Pull Ups AMRAP	RXed 5 rounds
01/09/2012	3.7+ Mile Sprint Intervals	RXed
01/06/2012	2.5+ Mile Run and SealFit 1/06/2012	RXed 21:10
01/04/2012	Cindy	PRed RXed 21 rounds	Warm Up: 3RFT 100 single unders 5 Burpees 10 SDHP (2 pood) 15 Hanging Power Cleans (95lb) time: 8:16
01/03/2012	HSPU's and Strict Pull Ups; Power Cleans and Broad Jumps	RXed 00:12
01/02/2012	3.7+ Mile Sprint Intervals	RXed
12/31/2011	Dae Han	RXed 36:31	Warm Up: 5 RFT 10 Double Unders 250m row 10 Box Jumps (27")
12/30/2011	Ricky	RXed 8	Warm Up: 2.5+ Mile Run time: 21:22 Workout: Ricky 20 Min. AMRAP 10 Pull Ups 5 KB Deadlifts (2 pood) 8 Push Press (135lb) rounds: 8 Cooldown: 50 Partner Sit Ups w/20lb Med Ball Pass time: 1:38
12/29/2011	Clapping Pull Ups, KTE's and Squat Clean Thrusters	RXed 16:36
12/26/2011	3+ Mile Run	RXed 26:00
12/24/2011	3.7+ Mile Sprint Intervals	RXed 00:28
12/22/2011	Frog Complex, Max Push Press and Max Weighted Pull Up	RXed
12/21/2011	Muscle Ups, HSPU's, and KB Swings	RXed 12:21
12/20/2011	Fran w/a Run	RXed 15:30
12/19/2011	3.7+ Mile Sprint Intervals	RXed
12/16/2011	2.5+ Mile Run and	RXed 24:01
12/15/2011	3.7+ Mile Sprint Intervals	RXed
12/14/2011	Wall Ball + Mountain Climbers and Frog Complex	RXed
12/12/2011	3.7+ Mile Sprint Intervals	RXed
12/09/2011	2.5+ Mile Run and Max Squat	RXed 21:35	PR'ed Max Squat @255lbs!
12/08/2011	KB Snatch, Push Press, Sledgehammer Slams	RXed 18:48
12/07/2011	Row, Push Up	RXed 10	Warm Up: 21, 15, 9 rep rounds Pull Ups Wall Ball (20lbs/10') Back Ext.'s
12/02/2011	2.5+ Mile Run and 5x5x5 WOD	RXed 20:55
12/01/2011	3.7+ Mile Sprint Intervals	RXed
11/30/2011	The Seven	RXed 47:22
11/29/2011	3.7+ Mile Sprint Intervals	RXed
11/28/2011	Lynne	RXed 153	Warm Up: 5 Rounds 100 single unders 10 double unders Workout: Lynne BW Bench Press (165lb) 17, 13, 11, 10, 9 Pull Ups 23, 18, 17, 18, 17
11/25/2011	2.5+ Mile Run and mini-sevens WOD	RXed 20:04
11/24/2011	5K Turkey Trot	RXed 28:17
11/22/2011	Heavy Fran	RXed 16:00
11/21/2011	3.7+ Mile Sprint Intervals	RXed
11/18/2011	2.5 Mile Run And Squats	RXed 19:54
11/17/2011	White	RXed 46:06	Warm Up: run/sprint 1 mile in sprint intervals 30 sec run + 15-20 sec run x 8 time: 6-6.5 min's Cooldown: 5 min. plank
11/16/2011	CrossFit Nov. 12, 2011	RXed 32:24
11/14/2011	3.7+ Mile Sprint Intervals	RXed
11/11/2011	Wittman	RXed 24:30	2.5 Mile Run time: 20:23
11/10/2011	3.7+ Mile Sprint Intervals	RXed
11/09/2011	Erin	RXed 14:28	Warm Up: 21, 15, 9 Clapping Push Ups SDHP (2 pood KB) Box Jumps (27") Cooldown: mixed parkour vaults 75 Russian Twists w/ 35lb DB
11/08/2011	Run, Back Extension, Sit Up	RXed 25:30	workout 2: For time... 10...1 rep rounds Clapping Pull Ups Ring Dips Wall Ball (20lb) time: 14:34
11/07/2011	3.7+ Mile Sprint Intervals	RXed
11/04/2011	2.5 MIle Run	RXed 20:36
11/03/2011	3.7+ Mile Sprint Intervals	RXed
11/02/2011	Overhead Squat, Pull Up, Clean, Knees To Elbows, Back Extension	Mod 32:12	Warm Up: 20, 15, 10, 5 rep rounds of... OH Press (45lb) Box Jumps (27") KB Swings (70lb) *each round preceded by 100 single unders CrossFit WOD: time: 32:12 Cooldown: 50 Twisting Partner Sit Ups w/#2 combo time: 1:27
11/01/2011	APK Warm Up and Weighted Metcon	RXed 27:50	*added another round to the APK warm up
10/31/2011	3.7+ Mile Sprint Intervals	RXed
10/29/2011	CrossFit Football 10/23/11 and Max Muscle Ups	RXed 09:20
10/28/2011	2.5 Mile Run and CrossFit Football 10/26/11	Mod 20:34
10/26/2011	KM Parkour obstacle course	RXed 30:00	*hands hurt so much that I couldn't hold a pen after all the vaults
10/25/2011	CrossFit-Parkour mixer	RXed 09:20
10/24/2011	3.7+ Mile Sprint Intervals	RXed
10/21/2011	2.5 mile run	RXed 21:25
10/20/2011	Active Rest Day	RXed 21:02
10/19/2011	"If you're happy and you know it" and 5x5 Max Push Press	RXed 3350 lbs
10/18/2011	Squat Clean, Kettlebell Swing	RXed 18:46	*KB Swings scaled up to 2 pood Warm Up: 1 mile run/sprint intervals 30 sec run + 15 sec sprint time: 7 min.'s Workout 5 RFT 155lb Squat Clean, 7 reps 2 pood KB swings, 14 reps Cooldown: 50 side crunches each side time: 1:23
10/17/2011	3.7 Mile Sprint Intervals	RXed
10/14/2011	Diane	RXed 11:57	Warm Up: 5 min. row (on 8) 1307m Diane 21, 15, 9 deadlifts (225lbs) HSPU's Workout 2: Max Rep Pull Ups (w/50lbs) 3, 4, 4 Max Rep Push Ups 50, 47, 43 Cooldown: Krav Maga Hair Pulls and Gun from the Front/Side
10/12/2011	KB Swings, T2B's, and Double Unders	RXed
10/11/2011	Joshie	RXed 29:39	Warm Up: run/sprint 1 mile in intervals 30 sec run + 15 sec sprint x 8 30 sec run + 35 sec sprint x 1 time: 7:30 cooldown: 75 twisting partner sit-ups w/#2 combo time: 2:17
10/10/2011	4.5+ Mile Sprint Intervals	RXed
10/07/2011	2.5 mile run	RXed 20:27
10/06/2011	4.5+ Mile Sprint Intervals	RXed
10/04/2011	10/4/2011 Metcon	RXed 29:05
10/03/2011	4.5+ Mile Sprint Intervals	RXed
09/30/2011	2.5 Mile Run and Volkswagon 2.0	RXed 20:32
09/29/2011	20 Min. Bear Complex	RXed 100	*no scaling and no lying down
09/28/2011	9/28/2011	RXed 4350 lbs	*last round of cleans failed at 3 but continued w/ same load
09/27/2011	Frandy	RXed 13:13
09/26/2011	4.5+ Mile Sprint Intervals	RXed	*a piss poor effort after being hungover and under fed
09/23/2011	2.5 Mile Run	RXed 20:31
09/22/2011	FML	RXed 21:48
09/21/2011	Lynne	RXed 134	Warm Up: 5 RFT 100 single unders 10 double unders time: 6:35 Lynne Bench Press (175lbs) 12,10,10,10,9 Pull Ups 21,17,17,13,15 Workout 2: 1 mile run (medium pace) time 8:19 Cooldown: 5 RFT 10 inclined push ups 10 v-ups time: 3:42
09/20/2011	Frog Complex w/ Pull Up Chasers	RXed 2910 lbs
09/19/2011	4.5+ Mile Sprint Intervals	RXed
09/18/2011	Krav Maga Instructor Training	RXed 02:30:00
09/17/2011	Krav Maga Seminar	RXed 08:00:00
09/15/2011	4.5+ Mile Sprint Intervals	RXed
09/14/2011	3 Rep Max Power Clean w/ KB Swing Chasers	RXed 2670 lbs
09/13/2011	15 Min. AMRAP AWOH, Pull Ups, Push Ups	RXed 6 rounds	*BB Load scaled up from 65% 1RM
09/12/2011	4.5+ Mile Sprint Intervals	RXed
09/09/2011	2.5 Mile Run w/ 1/2 Angie	RXed 27:00	*partner was suffering from a massive side cramp
09/08/2011	4.5+ Mile Sprint Intervals	RXed
09/07/2011	Thruster 3-3-3-3-3-3-3	RXed 3345 lbs	Warm Up: 4 RFT 250m row 15 KB Swings (53lbs) 15 Box Jumps (26") 15 HSPU's time: 24 min's Workout 1: 3 Rep Max Thrusters 135, 145, 155, 165, 170, 170, 175 Workout 2: 12, 9, 6 rep rounds of... Deadlift (225lbs) Forward Rolls Pull Ups time: 7:54 (w/distraction) Cooldown: 25 Floorwipers Each Side (135lb)
09/06/2011	CrossFit 8/27/11, CrossFit Football 9/2/11	RXed 8 rounds	*started the CrossFit workout w/30lb ball, which busted open, and then had to switch to a 20lb ball
09/05/2011	4.5+ Mile Sprint Intervals	RXed
09/03/2011	CrossFit 9/3/2011 Power Clean and Burpees	RXed 09:59	Push Press PRed @195lb!
09/02/2011	2.5 Mile Run, Pull Ups and Ring Dips	RXed 20:46
09/01/2011	4.5+ Mile Sprint Intervals	RXed
08/31/2011	CrossFit Football 8/28/2011 In Season	Mod 09:33	*CrossFit Football WOD weight scaled from 185lb
08/30/2011	100 DB Clean and Jerks	RXed 11:09
08/29/2011	4.5+ Mile Sprint Intervals	RXed
08/27/2011	Max Deadlift	RXed 375 lbs
08/26/2011	2.5 Mile Run and True Frog Complex	RXed 21:37	*6 Burpees after each round of the Frog Complex
08/25/2011	4.5+ Mile Sprint Intervals	RXed	Just Screwin' Around: Max Deadlift: 305, 305, 315
08/24/2011	Deadlift, Toes To Bar	RXed 14:37	Warm Up: 1 mile run time: 8:37 Workout 2: 2 Rep Max Weight Pull Up 50, 65, 60 (miscalculation), 70, 75 Cooldown: 50 partner sit ups w/20lb Med. Ball pass
08/23/2011	CrossFit and CrossFit Football	RXed
08/22/2011	4.5+ Mile Sprint Intervals	RXed
08/20/2011	Max Push Press	RXed 20:00	PRed at 190 *20 pull ups after every set of push press
08/19/2011	2.5 Mile Run and Frog Complex	RXed 19:16
08/18/2011	4.5+ Mile Sprint Intervals	RXed
08/17/2011	5X5 Max Squat	RXed 4975 lbs
08/16/2011	SealFit 8 "Gotta" work capacity, etc.	RXed	*scaled the deadlifts from 225lb
08/15/2011	4.5+ Mile Sprint Intervals	RXed
08/13/2011	Krav Maga Fit to Fight	RXed 01:00:00
08/12/2011	2.5 Mile Run	RXed 21:11
08/11/2011	4.5+ Mile Sprint Intervals	RXed
08/10/2011	Rope and Power Clean	RXed 14:33
08/09/2011	Filthy Fifty	RXed 34:51	Warm Up: 1 mile run time: 8:30 WOD Mod's: strict pull ups KB swing (55lb) wall ball (30lb) Cooldown: 3 Rounds of Heavy Bag 3 min. Rounds Hands Only
08/08/2011	Max Bench	RXed
08/08/2011	4.5+ Mile Sprint Intervals	RXed
08/06/2011	Active Rest: Pittsburgh	RXed
08/04/2011	4.5+ Mile Sprint Intervals	RXed
08/04/2011	Lizzie	RXed 08:08
08/03/2011	3x3, 2x3, 1x3 Thruster Max	RXed
08/02/2011	SealFit 8/1/2011	RXed
08/01/2011	4.5+ Mile Sprint Intervals	RXed
07/29/2011	2.5 Mile Run	RXed 22:18
07/28/2011	4.5+ Mile Sprint Intervals	RXed
07/27/2011	Max Load, Max Reps (push press and ring dips)	RXed
07/26/2011	CrossFit WOD Mod	RXed 20:45
07/25/2011	4.5+ Mile Sprint Intervals	RXed
07/23/2011	Max Clean and Jerk	RXed
07/22/2011	CrossFit Football 7/20 mod	RXed 12:40
07/21/2011	CrossFit Football 7/18 Mod	RXed
07/20/2011	4.5+ Mile Sprint Intervals	RXed
07/20/2011	Smurph (1/2 Murph)	RXed 27:00	done w/ 36lb weight vest
07/20/2011	Krav Maga Lvl 3/4	RXed 01:00:00
07/19/2011	So you think you can powerflift? Haha!	RXed 20:29
07/18/2011	4.5+ Mile Sprint Intervals	RXed
07/16/2011	5x5 Max Squat	RXed 5050 lbs	Cooldown: 25 Circular T2B's (both sides)
07/15/2011	2.5 Mile Run	RXed 21:34
07/14/2011	Pull Up, Handstand Push Up	PRed RXed 19:48	Warm Up: 21, 15, 9 rep rounds Box Jumps (24") Push Press (95lb) KB Swing (53lb) Time: 10:48 Cooldown: 1 mile run time: 8:55
07/13/2011	Max Clean and Max Rep Pull Ups	RXed
07/12/2011	Run, Deadlift, Push Up	RXed 32:40	Warm Up: 5 RFT 100 single unders 10 x2 unders time: 6:21 Cooldown: 400m run 25 floorwipers (95lbs)
07/11/2011	4.5+ Mile Sprint Intervals	RXed
07/08/2011	2.4 mile run	RXed 22:00
07/07/2011	Power Clean, HSPU's, and Rope Ascents	RXed 18:06
07/06/2011	4.5+ Mile Sprint Intervals	RXed
07/05/2011	Shoulder Press 5-5-5-5-5 reps	RXed 3275 lbs	Warm Up: 4 RFT 400m run 25 Pull Ups " Push Ups " Sit Ups " Squats Time: 27:48 Cooldown: 100 sledgehammer slams (50 each side) for time (24lb bar) Time: 4:30
07/04/2011	4.5+ Mile Sprint Intervals	RXed
07/02/2011	Front Squat, Burpee Pull Up	RXed 12:51	Warm Up: run 1 mile 9:21 Cooldown: 25 floorwipers each side (no weight)
06/30/2011	Run, KB Swings, Run	RXed 12:30
06/29/2011	5x7 max bench	RXed
06/28/2011	HSPU's and L Pull Ups 20 min. AMRAP	RXed 8 rounds
06/27/2011	Row and Thrusters	RXed 11:10
06/24/2011	Run/Row and Clean and Jerks	RXed 15:08
06/22/2011	Moon	RXed 17:30	warm up: 5 min. row 1193 cooldown: 3 rounds heavy bag, 3 min.'s (light kicks)
06/21/2011	CrossFit Football 6/20	RXed 16:28
06/20/2011	Cindy	RXed 20 rounds	Warm Up: 21, 15, 9 rep rounds *100 single unders before each round box jumps (24") sit ups push press (95lb) SDHP (1.5 pood) Cooldown: 3 rounds of heavy bag (hands only) 3 min.'s each 20 rounds + 5 Pull Ups, 10 Push Ups, 6 squats
06/17/2011	CrossFit Disco	RXed 18:22
06/15/2011	KravFit Mix 2	RXed 09:25
06/14/2011	Fran	RXed 05:26	Warm Up: 5 min. row 1218m Cooldown: weighted sit ups (35lb) 25, 15, 10 reps
06/13/2011	Angie	RXed 23:30	Warm Up: 5 min. row (on 6) 1210m *first day back after Level 4 Krav Maga test; several interruptions
06/08/2011	5x5 Clean and Jerks	RXed 4050 lbs
06/07/2011	4.5+ Mile Sprint Intervals	RXed
06/06/2011	Blender	RXed 22:20
06/05/2011	100 DB Split Clean and Jerks	RXed 08:56
06/03/2011	Pull Ups and Burpees	RXed 34:01
06/02/2011	4.5+ Mile Sprint Intervals	RXed
06/01/2011	2011 CrossFit Games Regional Workout 1	RXed 15:24	*RX+ 1200m run 30 HSPU's 1000m row (resistance:6) Warm Up: 6 RFT 100 single unders 25 rep rounds of Pull Ups, Push Ups, Sit Ups, Squats, Clean (115lb), Burpees Cooldown: 5 rounds Weighted Pull Ups: 2 rep max 35, 40, 45, 50, 55
05/30/2011	4.5+ Mile Sprint Intervals	RXed
05/28/2011	Krav Maga Instructor Training	RXed 01:15:00
05/27/2011	Lynne w/ Run	RXed
05/26/2011	Get Lost!	RXed 01:15:00
05/25/2011	Swings, SDHP, and Run	RXed 22:40
05/24/2011	Thruster 2 Rep Max	RXed 620 lbs
05/23/2011	Wilmot	RXed 19:59	Warm Up: 1 mile run 9:35 Cooldown: 21, 15, 9 Ring Pull Ups (legs up) sit ups
05/22/2011	Warrior Dash	RXed 29:00
05/20/2011	Krav Maga Phase B Test	RXed 04:00:00
05/19/2011	Krav Maga Phase B Training	RXed 07:00:00
05/18/2011	Krav Maga Phase B Training	RXed 07:00:00
05/17/2011	Krav Maga Phase B Training	Mod 07:00:00
05/16/2011	Krav Maga Phase B Training	RXed 07:00:00
05/15/2011	Krav Maga Phase B Training	RXed 06:00:00
05/14/2011	Krav Maga Phase B Training	RXed 06:00:00
05/10/2011	4.5+ Mile Sprint Intervals	RXed
05/09/2011	Double Tap (SealFit 5/3/2011)	RXed 47:50
05/07/2011	CrossFit (5/7/2011)	RXed 12:41
05/06/2011	Run, Squats	RXed 15:14
05/05/2011	4.5+ Mile Sprint Intervals	RXed	*last run at the old house!
05/04/2011	Jack	RXed 10:06	*Jackie's more masculine brother
05/03/2011	4.5+ Sprint Intervals	RXed
05/02/2011	Rope, Push Ups, Squats	RXed 13:11
04/29/2011	Moore	RXed 5	5 rounds + 400m run (finished the round w/ 7 HSPU's and 1 rope ascent) 13, 10, 9, 8, 9, 7 Warm Up: 8 rounds 100 single unders 10 double unders Cool Down: 21, 15, 9 rep rounds box jumps (20") sit ups
04/28/2011	4.5+ Miles Sprint Intervals	RXed
04/27/2011	Krav Maga Instructor Training	RXed 02:00:00
04/26/2011	8 mile run	RXed 01:00:00
04/25/2011	4/23/2011 WOD	RXed 17:11	*subbed a lot of exercises b/c normal equipment wasn't available: pull ups = bent over row (95lb) ring dips = HSPU's KTE's = V-Ups Wall Ball = DB thrusters (35lb) Warm Up: 1 mile run Cool Down: 3 rounds, 3 min.'s each of heavy bag (right handed)
04/23/2011	Krav Maga Instructor training and Lvl 4/5	RXed 01:45
04/23/2011	HSPU's and Hollow Rockers	RXed 80	*liberal rest in between rounds
04/22/2011	Hammer	RXed 00:14	times per round: 1:18, 2:25, 2:41, 2:57, 3:30 Warm Up: 1 mile run (9:14)
04/21/2011	4.5+ Mile Sprint Intervals	RXed
04/21/2011	Wall Ball, Ball Push Up	RXed 05:56
04/20/2011	Lynne	PRed RXed 186	BW: 165lb BP: 20, 18, 15, 14, 12 PU: 32, 21, 20, 16, 18 Warm Up: 1 mile run (8:30) Cool Down: 3 rds of 3 min. heavy bag punching combos #1-4
04/19/2011	4.5+ mile sprint intervals	RXed
04/18/2011	Rope, Squats, Push Ups, Run	Mod 38:41	*done w/o 20lb vest b/c mine is 36lb Warm Up For Time... 100 single unders 21,15, 9 rep rounds of... 95lb clean and jerks T2B's Time: 11:09
04/15/2011	150 Push Ups	RXed 16:17	Warm Up: 4 rounds 100 single unders 25 double unders Time: 8:40
04/14/2011	4.5+ Mile Sprint Intervals	RXed
04/14/2011	10 Rounds, 2 Rep Push Press	RXed 1600 lbs
04/13/2011	10 Rds Thruster/Ring Push Ups	RXed 22:00	For time... 21, 15, 9 rep rounds Box Jumps (24") KB Swings (1.5 pood) Pull Ups (wide) *100 single unders before each round Time: 10:02
04/11/2011	SealFit 4/6: Innovate 2.0	RXed 37:31	*scaled up from the original workout
04/08/2011	J.T.	PRed RXed 12:37	Warm Up 6 rounds of 1 min. single unders 30 sec exercise: push up, sit up, squat, wide push up, v-up, alt. lunge
04/07/2011	4.5+ Mile Sprint Intervals	RXed
04/06/2011	Michael	RXed 26:20	*done w/ 36lb vest Workout #2 21, 15, 9 rep rounds cleans (95lb) front squat (95lb) press (95lb) 10:58
04/05/2011	Krav Maga Fit to Fight	RXed 01:00:00
04/04/2011	Tues Mar. 29 WOD	RXed 21:00	Warm Up: 1 mile run 8:17 Cooldown: 3 rounds Heavy Bag 3 min. rounds
04/02/2011	Max Effort Clean and Jerk	RXed 1245 lbs
04/01/2011	abbate	Mod 32:20	*135lb clean and jerks
03/30/2011	Thruster 3-3-3-3-3-3-3	PRed RXed 3390 lbs	Warm Up: 4 RFT 400m run 15 push ups 15 squats Cool Down: 3 rounds of Heavy Bag 3 min. rounds, 1 min. rest
03/29/2011	Fit to Fight	RXed 01:00:00
03/29/2011	4.5+ Mile Sprint Intervals	RXed
03/28/2011	Squats, Pull Up, Ring Dip	RXed 15:20	Warm Up: 21, 15, 9 rep rounds of... KB Swings (1.5 pood) Box Jumps (24") Ball Slams (30lb) *50 single unders before and after each round time: 9:01 Cool Down: 100 Sledgehammer Slams (24lb bar)
03/26/2011	Medicine Ball Clean, Wall Ball	RXed 12:36	*30lb ball Warm Up: 1 mile run 9 min.
03/25/2011	4.5 mile Sprint Intervals	RXed
03/23/2011	CrossFit Football 3/22/2011	RXed 17:22	*All Push Press and Ring Pull Ups w/ 36lb vest
03/22/2011	Front Squat, Rope Climb	RXed 15:42	Warm Up (for time): 50 Single Unders 21 Pull Ups " Wall Ball (30lb) " Turkish Sit Up (30lb) 50 Single Unders 15 Pull Ups " Wall Ball " Turkish Sit Up 50 Single Under 9 Pull Up " Wall Ball " Turkish Sit Up 50 Single Under time: 10:34
03/21/2011	4.5 mile Sprint Intervals	RXed
03/21/2011	Krav Maga Lvl 4/5	RXed 01:00:00
03/18/2011	Run, Sit Up, Back Extension	RXed 26:54	kept pace with a partner *subbed 100 sit-ups for 25 sit up stretch, 25 side crunch (both sides) and 25 leg levers
03/17/2011	4.5 Mile Sprint Intervals	RXed
03/16/2011	Randy	RXed 08:53	Warm Up: 50 Single Unders 21 Box Jumps (24") " KB Swings (1.5 pood) " Pull Ups (wide grip) 50 Single Unders 15 Box Jumps " KB Swings " Pull-Ups 50 Single Unders 9 Box Jumps " KB Swings " Pull-Ups 50 Single Unders Time: 9:23
03/15/2011	4.5 Mile Sprint Intervals	RXed
03/14/2011	Seven rounds of: 10 Wallball shots, 20 pound ball 10 Pull-ups	RXed 13:44	10 RFT 10 wall ball (30lb) 10 pull-ups (alternating grips) Warm Up: 1 mile run 8:40 Cool Down: 10...1 ring dips 1...10 sit-up stretch
03/11/2011	SealFit Mar 10th	RXed 18:24	Warm Up: 1 mile run 8:26
03/10/2011	Run, Pull Up	RXed 14	14 rounds + 11 reps total: 116 Warm Up 4 rounds... 100 single unders 25 double unders Seal Fit Frog Complex (75-105lb) 6 reps = 1 round squat clean, thruster, front squat, thruster with roll-out chaser
03/09/2011	Run, Squat Snatch, and Handstand Pushups	RXed 15:45	Warm Up: 100 single unders 10 KB Swings (45lb) 15 Pull-Ups 20 Shoulder Press (45lb)
03/08/2011	4.5+ Mile Sprint Intervals	RXed
03/08/2011	5x5 Clean and Jerk	RXed
03/07/2011	Krav Maga Lvl 4/5	RXed 01:00:00
03/07/2011	Daniel	RXed 20:34	Warm-Up: 50 Single Unders 21 Squat Cleans (95lb) " Clapping Push-Ups " Sit-Ups 50 Single Unders 15 Squat Cleans " Clapping Push-Ups " Sit-Ups 50 Single Unders 9 Squat Cleans " Clapping Push-Ups " Sit Ups 50 Single Unders
03/05/2011	Krav Maga Instructor Training	RXed 01:15:00	Warm Up 1 mile run (7:59)
03/04/2011	Back Squat, Handstand Walk	RXed 14:28	*subbed 10 HSPU's for 20 yd Handstand Walk b/c the gym doesn't have yard markers Warm Up: 6 rep rounds 1 min. jump rope 30 sec. push ups, squats, sit ups, diamond push ups, alt. lunges, and v-ups
03/03/2011	4.5+ Mile Sprint Intervals	RXed
03/03/2011	100 DB Split C&J's	RXed 08:26
03/02/2011	Push Press (Max Load) and Pull-Up (Max Reps)	RXed
03/02/2011	Krav Maga Lvl 3/4	RXed 01:00:00
03/01/2011	Sumo Deadlift High Pull, Overhead Squat	RXed 09:08	*subbed front squat b/c of shoulder flexibility Warm-Up: 50 Single Unders 21 Burpees " KB Swings (45lb) " KB SDHP (45lb) 50 Single Unders 15 Burpees " KB Swings " KB SDHP 50 Single Unders 9 Burpees " KB Swings " KB SDHP 50 Single Unders
03/01/2011	4.5+ Mile Sprint Intervals	RXed
03/01/2011	Krav Fit to Fight	RXed 01:00:00
02/28/2011	Row, Dumbbell Snatch	RXed 19:08	subtract roughly 2 min.'s for traffic between gym floors *all DB snatches one-handed Warm-Up: 5 min. row 1225m Bonus Round! 350m row 16 single arm DB snatch
02/28/2011	Krav Maga Lvl 4/5	RXed 01:00:00
02/26/2011	Krav Instructor Training	RXed 01:00:00	Warm Up: Run 1 mile
02/26/2011	Krav Maga Lvl 4/5	RXed 01:00:00
02/25/2011	Max Squat Clean	RXed	Warm-Up: 21, 15, 9 rep rounds... KB Swings (45lb) T2B's Ring Dips 50 single unders before/after each round
02/24/2011	Max Bench Press	RXed
02/24/2011	4.5+ Mile Sprint Intervals	RXed
02/23/2011	Overhead Walking Lunge, Burpee	PRed RXed 17:50	Warm-Up: 21, 15, 9 rep rounds of... KB swing 45lb Overhead Press 45lb sit-ups 45lb 50 single-unders before and after each round
02/22/2011	Mary	RXed 6 rounds	6 rounds + 5 HSPU's, 10 Alt. 1 Legged Squats, 12 L-Pull Ups Warm-Up: 6 rounds of... 1 min. jump rope 30 sec's Push Ups, Sit Ups, Squats, Diamond Push-Ups, V-Ups, Alt Lunges
02/18/2011	SealFit WOD 2/15/2011	RXed 16:37	warm up: 1 mile run
02/17/2011	4.5+ Mile Sprint Intervals	RXed
02/16/2011	Dumbbell Deadlift, Dumbbell Squat, Dumbbell Hang Cleans, Dumbbell Push Presses	RXed 310 lbs	50, 60, 65, 70, 65 *failed on the 4 push-press of the 4th set (70lbs) b/c of elbow pain, but finished up the set after 30 sec's rest
02/15/2011	4.5+ Mile Sprint Intervals	Mod
02/15/2011	Max Clean and Jerk	RXed 1650 lbs
02/14/2011	Wittman	PRed RXed 24:05	Warm Up: 5 min. row 1226m
02/13/2011	4.5+ Mile Sprint Intervals	RXed
02/10/2011	Karen	RXed 12:41	30lb ball Warm Up: 1 min. jump rope x DB complex push-ups curls swings presses squats alt. lunges weighted ab routine
02/10/2011	4.5+ mile Sprint Intervals	RXed
02/08/2011	Karen	PRed RXed 02:58	skill level 2 (85lbs)
02/08/2011	Box Jumps, HSPU, T2B	RXed 16:22
02/07/2011	100 Burpee pull-ups	RXed 18:29	Warm Up: 6 rounds 1 min. jump rop 30 sec push up, sit up, squat, alt. push ups, v-ups, alt lunges
02/06/2011	4.5+ Mile Sprint Intervals	RXed
02/05/2011	Krav Maga Lvl 4/5	PRed RXed 45:00	*had to leave class early to work
02/04/2011	Box Jump, Rope Climb, Sit Up, Kettlebell Swing, Run, Hang Power Clean, Back Extension	RXed 16:50
02/03/2011	4.5+ Mile Sprint Intervals	RXed
02/02/2011	Lynne	RXed 164	Bench (170lbs) 20, 15, 13, 11, 9 Pull-Ups 25, 20, 18,15, 18 Warm Up: 5 min. row 1188m
02/02/2011	Krav Maga Lvl 3/4	RXed 01:00:00
02/01/2011	Krav Maga Fit to Fight	RXed 01:00:00
02/01/2011	Power Cleans, Ring Dips and Ball Slams	RXed 14:49	Warm Up: Time Rounds of... 1 min. jump rope 30 sec's Push Ups, Alt. Lunges, Sit-Ups, Clapping Push Ups, Jumping Lunges, V-Ups
02/01/2011	5 x 5 Back Squat	RXed 4075 lbs
01/31/2011	Thrusters, DB Swings and T2B's	RXed 22:45	Warm-Up: 5 min. row 1154m's
01/30/2011	4.5+ Mile Sprint Intervals	RXed
01/29/2011	AMRAP Rope Climb	RXed 32 rounds
01/27/2011	100 Split DB C&J's	RXed 07:07	*light weight but fast paced Warm Up: 30 min's snow shoveling
01/26/2011	Angie	RXed 18:37	Warm Up: 5 min row 1139m
01/25/2011	4.5+ Miles Sprint Intervals	RXed
01/25/2011	Krav Maga Fit to Fight	RXed 01:00:00
01/24/2011	Single Arm DB Complex	RXed 03:45	*60lb DB (could've gone heavier) Warm Up: 5 min. row 1144m
01/24/2011	Bench Max	RXed 4836 lbs
01/21/2011	Push Press	RXed
01/21/2011	Pull Up, Squats	RXed 10:55
01/20/2011	4.5+ Mile Sprint Intervals	RXed
01/20/2011	Towell Pull-Ups, Ball Slams	RXed 09:00	*dumped the vest after the first pull-up of the 4th round, but kept it on for all ball slams
01/19/2011	Poison	RXed 21:52	*exercises picked from selection
01/18/2011	Krav Maga Fit to Fight	RXed 01:00:00
01/17/2011	4.5+ Mile Sprint Intervals	RXed
01/15/2011	Krav Maga Lvl 4/5 and Fit to Fight	RXed 02:00:00
01/14/2011	4.5+ Mile Sprint Intervals	RXed
01/13/2011	KB Snatch, Wall Ball	RXed 08:07	Warm-Up: 3 min. jump rope
01/12/2011	Krav Maga Ground Seminar	RXed 01:00:00
01/12/2011	Power Clean, Toes-to-Bar, Tuck Jumps	RXed 12:20
01/11/2011	Cindy	RXed 20 rounds	+5 pull-ups
01/10/2011	4.5+ Mile Sprint Intervals	RXed
01/08/2011	Krav Maga Instructor Training	Mod 01:00:00
01/06/2011	PU's, RD's, and KBS's	RXed 12:37
01/06/2011	5x5 Push Press	RXed
01/05/2011	4.5+ Mile Sprint Intervals	RXed
01/04/2011	Fran	RXed 08:07
01/04/2011	Krav Maga Lvl 2	Mod 01:00:00
01/03/2011	4.5+ Mile Sprint Intervals	RXed
12/31/2010	4.5+ Mile Sprint Intervals	RXed
12/29/2010	4.5 Mile Sprint Intervals	RXed
12/25/2010	4.5 Mile Run	Mod 32:00
12/23/2010	4+ mile Sprint Intervals	RXed	beach run
12/22/2010	Active Rest Walk	RXed
12/21/2010	4+ mile Sprint Intervals	RXed	beach run
12/17/2010	Weighted Pull Up, Back Extension	RXed 2	36# vest bosu ball (b/c the gym doesn't have a GHD)
12/17/2010	All Levels Krav Special	RXed 20:00
12/16/2010	Pull-Ups, KB Swings, and Push Press	RXed 08:35
12/15/2010	4.5+ mile Sprint Intervals	RXed
12/15/2010	Krav Maga Thai Pads and Ground Fighting Seminar	RXed 02:00:00
12/14/2010	power clean, wallball, and knees to elbows	RXed 14:24	warm-up: 3 min. jump rope cool down: stretch
12/14/2010	Krav Maga Fit to Fight	RXed 01:00:00
12/13/2010	4.5+ mile Sprint Intervals	RXed
12/11/2010	Krav Maga Lvl 4/5 and Fit to Fight	RXed 02:00:00
12/10/2010	4.5+ mile Sprint Intervals	RXed
12/09/2010	Krav Maga Lvl 2	RXed 01:00:00
12/09/2010	Run, Pull Up, Squats	RXed 15:00	warm up: jump rope 3 min.'s cool down: run 400m
12/08/2010	4+ mile Sprint Intervals	RXed	*scaled up from 3 rounds
12/07/2010	Krav Maga Fit to Fight	RXed 01:00:00
12/06/2010	4+ mile sprint intervals	RXed
12/06/2010	Krav Maga Lvl 4/5	RXed 01:00:00
12/04/2010	Krav Maga Lvl 4/5	RXed 01:00:00
12/03/2010	4+ mile Sprint Intervals	RXed
12/02/2010	Dead Lifts and Push-Ups	RXed 17:13	Warm Up: 5 min. row 1160m *back started siezing up around the 4-5 rounds
11/30/2010	100 split C&J's	RXed 11:16	Warm Up: 5 min. row 1155m
11/29/2010	4+ mile Sprint Intervals	RXed
11/27/2010	Krav Maga Lvl 4/5 and Fit to Fight	RXed 02:00:00
11/26/2010	4+ mile Sprint intervals	RXed	*probably miscounted a round or two
11/24/2010	4+ mile Sprint Intervals	RXed
11/23/2010	Handstand Push Up, Deadlift, Pull Up, Double Under	RXed 29:29	*my 2x Unders are shit
11/22/2010	4+ mile Sprint Intervals	RXed
11/19/2010	4+ mile Sprint Intervals	RXed
11/18/2010	Pull-ups and Handstand Push-Ups	Mod 10:26	Warm Up: 5 min. row 1111m
11/17/2010	4+ mile Sprint Intervals	RXed	*decreased the rest time on the first round
11/16/2010	Keith's C&J+Burpee special	RXed 18:29	Warm-Up: 5 min. row 1115m
11/15/2010	4+ miles Sprint Intervals	RXed
11/13/2010	Krav Maga Lvl 4/5	Mod 01:00:00
11/12/2010	4+ mile Sprint Intervals	RXed
11/10/2010	5K+ Sprint Intervals	RXed
11/09/2010	Kettlebell Swing, Wall Ball, Pull Up	RXed 14:44	Warm Up: 5 min. row 1136m
11/08/2010	5K+ Sprint Intervals	RXed
11/08/2010	100 DB Split C&J's	RXed 08:00
11/06/2010	Krav Maga Lvl 4/5	RXed 01:00:00
11/06/2010	Rock Climbing	RXed 45:00	very moderate pace
11/05/2010	5K+ Sprint Intervals	RXed
11/04/2010	C&J's with Burpee-Pull-Ups	RXed 13:00	*a modification of the muscle-up + handstand push-up WOD from Nov. 1st 2010 (b/c there's nowhere to do muscle-up + handstand push-ups around here)
11/03/2010	5K+ Sprint Intervals	RXed
11/02/2010	Barbara	RXed 18:00
11/01/2010	5K+ Sprint Intervals	RXed
10/29/2010	Krav Maga Phase A Certification Test	RXed 0
10/28/2010	Krav Maga Phase A training	RXed 08:00:00
10/27/2010	Krav Maga Phase A training	RXed 08:00:00
10/26/2010	Krav Maga Phase A training	RXed 08:00:00
10/25/2010	Krav Maga Phase A training	RXed 08:00:00
10/24/2010	Krav Maga Phase A training	RXed 07:00:00
10/23/2010	Krav Maga Phase A training	RXed 05:00:00
10/22/2010	5K+ Sprint Intervals	RXed
10/21/2010	DB Swings and Pull-Ups	RXed 11:36	*moderate pace workout b/c of KM Phase A Instructor Prep. starting in 2 days.
10/20/2010	5K+ Sprint Intervals	RXed
10/19/2010	Hang Power Clean, Burpee	RXed 08:47	Warm-up: 5 min. row (1125m's)
10/18/2010	5K+ Sprint Intervals	RXed
10/16/2010	Krav Maga Lvl 4/5	RXed 01:00:00
10/15/2010	5K+ Sprint Intervals	RXed
10/15/2010	100 DB Split C&J's	RXed 07:36
10/14/2010	101007	RXed 10:33
10/13/2010	5K+ Sprint Intervals	RXed
10/11/2010	5K+ Sprint Intervals	RXed
10/08/2010	5K+ Sprint Intervals	RXed
10/07/2010	Krav Maga Lvl 2 and Lvl 1	RXed 02:00:00
10/05/2010	Krav Maga Lvl 2 and Lvl 1	RXed 02:00:00
10/05/2010	Krav Maga Fit to Fight	RXed 01:00:00
10/04/2010	Eva	RXed 47:17	Warm Up: 5 min. row 1081 m's run done on treadmill b/c of the rain * 55lb DB swings
10/02/2010	Krav Maga Lvl 4/5	RXed 01:00:00
10/01/2010	5K+ Sprint Intervals	RXed
09/30/2010	Krav Maga Lvl 2 and Lvl 1	RXed 02:00:00
09/29/2010	5K+ Sprint Intervals	Mod
09/28/2010	Krav Maga Lvl 2 and Lvl 1	RXed 02:00:00
09/27/2010	5K+ Spint Intervals	RXed
09/25/2010	5K+ Sprint Intervals	RXed
09/23/2010	Krav Maga Lvl 2	RXed 01:00:00
09/22/2010	Seal Fit (work capacity) Tuscany	RXed 20:00	time all jacked up b/c of gym traffic *run on the treadmill (hate the treadmill) b/c some deuche was using the only C2 rower in the gym!
09/22/2010	5K+ Sprint Intervals	RXed
09/21/2010	Krav Maga Lvl 2 & 1	RXed 02:00:00	moderate intensity
09/20/2010	5x5 rpm Power Clean and Push Press	RXed
09/20/2010	5K+ Sprint Intervals	RXed
09/18/2010	Krav Maga Lvl 4/5	RXed 50:00	*came in late b/c of work
09/17/2010	Kelly	RXed 33:19	subbed row 400m's for run 400m's *subbed 45lb BB thrusters for 20lb wall ball
09/17/2010	5K+ Sprint Intervals	RXed
09/16/2010	Krav Maga Lvl 2	RXed 01:00:00
09/15/2010	5K+ Sprint Intervals	RXed
09/14/2010	Krav Maga Lvl 2, Lvl 1	RXed 02:00:00
09/13/2010	Helton	RXed 39:47	subbed 800m rows for run Done after sprint intervals **gym traffic
09/13/2010	5K+ Sprint Intervals	RXed
09/11/2010	Krav Maga level 4/5	RXed 01:00:00
09/10/2010	Fran	PRed RXed 04:51	*Done after 5K+ Sprint Intervals
09/10/2010	5K+ Sprint Intervals	RXed
09/08/2010	5K+ Sprint Intervals	RXed
09/07/2010	Row, Front Squat, Box Jump, Ghd Sit Ups	RXed 22	gym traffic Done after 5K+ run (medium/fast) **GHD sit-ups w/15lb DB
09/07/2010	5K+ Run	RXed 28:45
09/04/2010	Back Squat and Barbell Row (5 rep max)	RXed	Done after Stetson *plank for max time (2:02)
09/04/2010	Stetson	RXed 16:49	sit-ups w/15lb DB *squats w/20lb DB
09/01/2010	Pull Up, Handstand Push Up	RXed 20:05	*Done after 5K+ Sprint Intervals
09/01/2010	5K+ Sprint Intervals	RXed
08/31/2010	Krav Maga Lvl 2 and Lvl 1	RXed 02:00:00
08/30/2010	Sumo Deadlift High Pull, Push Jerk	RXed 06:52	*Done after 5K+ sprint intervals
08/30/2010	5K+ Sprint Intervals	RXed
08/28/2010	Krav Maga Lvl 4/5	RXed 01:00:00
08/28/2010	Combat Fitness	RXed 01:00:00
08/27/2010	5K+ Sprint Intervals	RXed
08/27/2010	Lynne	RXed 166	165lbs *Done after 5K+ Sprint Intervals
08/26/2010	Krav Maga Level 2 and Level 1	RXed 02:00:00
08/25/2010	Burpee, Box Jump, Toes To Bar	RXed 22:43	*done after 5K+ sprint intervals
08/25/2010	5K+ Sprint Intervals	RXed
08/24/2010	Krav Maga Level 2 and Level 1	RXed 00:02
08/23/2010	5K+ Sprint Intervals	RXed	Run/Sprint a 5K+ in intervals 1 round of... 60 sec run + 30 sec sprint x 6 60 sec run + 60 sec sprint x 1 2 rounds of... 30 sec run + 30 sec sprint x 6 30 sec run + 60 sec sprint x 1 10 min. weighted ab-routine
08/20/2010	Row, Hang Power Snatch	RXed 15:41	*gym traffic: c2 rower upstairs, barbells downstairs
08/20/2010	5K+ Sprint Intervals	RXed
08/19/2010	Krav Maga Lvl 2+1	RXed 00:02
08/18/2010	Leg Strength	RXed
08/18/2010	KravFit Endurance (modified)	RXed 14:36
08/18/2010	row 5 min.'s	RXed 1122
08/17/2010	Krav Maga Lvl 2 & Lvl 1	RXed 02:00:00
08/16/2010	100 DB Split-Clean and Jerks	RXed 10:40
08/16/2010	5K+ Sprint Intervals	RXed
08/13/2010	Barbara	PRed Mod 15:20
08/13/2010	5K+ Sprint Intervals	RXed
08/12/2010	Overhead Walking Lunge, Burpee	RXed 19:51	*heavy gym traffic: had to stop and talk to someone about Krav
08/12/2010	Run, Dumbbell Swing, Handstand Push Up	RXed 16:06	subbed 400 m row for run *heavy gym traffic: c2 rower on the upper level, dumbells on the lower level
08/11/2010	5K sprint intervals	RXed
08/10/2010	Jackie	RXed 08:52
08/10/2010	Erin	PRed RXed 14:18	*done after Jackie w/ 5 min.'s rest
08/08/2010	HSPU's and L-Pull-Ups	RXed 24:05	*Done after 3+ mile run
08/08/2010	3+ mile run	RXed 00:25
08/06/2010	SKU 550	RXed 18:41	subtract 1.5-2 min.'s for gym traffic * done with 1lb weighted rope, 25lb plate goblet squats, 15lb DB sit-ups and back-extension, and perfect push-up device ***done after 5K sprint intervals
08/06/2010	5K Sprint Intervals	RXed
08/05/2010	Angie	PRed RXed 17:50	sit-ups done w/15lb DB *next time will do more weighted exercises, such as goblet squats and push-ups w/35lb vest
08/04/2010	5K Sprint Intervals	RXed	*had to run for 60 sec's once in the second round b/c of looming nausea brought on by heat and humidity
08/02/2010	5K Sprint Intervals	RXed	*scaled up to 30x30 run/sprint for the second round
08/01/2010	KravFit power and endurance	RXed 14:48	*scaled up from 4 rounds
08/01/2010	3+ mile run	RXed 27:00	*ran with friends
07/30/2010	Pull Up, Push Up, Squats	RXed 4	4 rounds + 15 pull-ups, 30 push-ups, and 20 air squats *done with a 35lb vest
07/30/2010	5K Sprint Intervals	RXed
07/29/2010	Power Clean, Handstand Push Up	RXed 21:03	Slow: lower back is still siezing up from "Roy" two days ago
07/28/2010	Run 5K	RXed 25:00	5K Sprint Intervals 2 rounds of... 60 sec run + 30 sec sprint x 6 60 sec run + 60 sec sprint x 1 then... 30 sec run + 30 sec sprint to the goal 10 min. weighted ab routine *Slow: back is siezing up from "Roy" yesterday
07/27/2010	Roy	RXed 23:00
07/26/2010	5K Sprint Intervals	RXed 23:00
07/25/2010	Handstand Push Up, Pull Up, Walking Lunge	RXed 10	+5 HSPU's, 10 L Pull-Ups, and 5 Walking Lunges *done after a 2.5+ mile run in 90 degree weather
07/25/2010	2.5+ mile run	RXed 23:50
07/23/2010	Kettlebell Swing, Pull Up	RXed 09:23
07/23/2010	5K Sprint Intervals	RXed
07/22/2010	So You Think You Can Powerlift	RXed 18:22
07/21/2010	5K Sprint Intervals	RXed
07/20/2010	Curl, Toes-to-Fingers, Tricep Extension Metcon	RXed 16:30	done immediately after Jackie *moderate gym traffic
07/20/2010	Jackie	PRed RXed 07:49
07/19/2010	5K Sprint Intervals	RXed
07/18/2010	Lynne	RXed 172	165lb bench *nothing done to failure
07/18/2010	135lb clean and jerks, 30 reps	RXed 05:44
07/18/2010	2.5+ mile run	RXed 23:56
07/16/2010	Joshie	PRed RXed 21:16
07/16/2010	5K Sprint Intervals	RXed
07/15/2010	Pull Up, Thruster	RXed 13
07/14/2010	5K Sprint Intervals	RXed
07/13/2010	Run 2.5 miles	RXed 24:00
07/13/2010	Krav Maga Lvl 1	RXed 01:00:00
07/12/2010	5K Sprint Intervals	RXed
07/09/2010	Five rounds of: 25 Wallball shots, 20 pound ball - 10 foot target 30 Pull-ups	RXed 16:31	subbed 45lb BB thrusters for WB *done after 5K sprint intervals
07/09/2010	5K Sprint Intervals	RXed
07/08/2010	Walking lunge 100 ft. 21 Pull-ups 21 Sit-ups Walking lunge 100 ft. 18 Pull-ups 18 Sit-ups Walking lunge 100 ft. 15 Pull-ups 15 Sit-ups Walking lunge 100 ft. 12 Pull-ups 12 Sit-ups Walking lunge 100 ft. 9 Pull-ups 9 Sit-ups Walking Lunge 100 ft. 6 Pull-ups	RXed 18:31	done w/ a 35lb vest *First 2 sets of sit-ups were done on the floor b/c of gym traffic; last 4 sets were done on a decline bench
07/07/2010	5K Sprint Intervals	RXed
07/06/2010	Diane	PRed Mod 10:31	DL's started at 185 for first 15 reps, 205 for 6, 215 for 15, 225 for last 9 *done immediately after SUMO!
07/06/2010	Deadlift, Box Jump, Pullup	RXed 07:32
07/05/2010	5K Sprint Intervals	RXed
07/04/2010	100 DB Split Clean and Presses	RXed 11:45
07/04/2010	2.5 miles Run	RXed 25:00
07/02/2010	Pull Up, Sit Up, Squats	RXed 20:33	Done with a 35lb vest
07/02/2010	5k Sprint Intervals	RXed
07/01/2010	Run 2.5+ miles	RXed 23:43
07/01/2010	Kravfit +	RXed 24:19	next time increase the load to 110-115lbs
07/01/2010	Pull-Up/Ring Dip Metcon	RXed 07:36
06/30/2010	5K Sprint Intervals	RXed
06/29/2010	Krav lvl 2 and lvl 1	RXed 02:00:00
06/27/2010	Overhead Walking Lunge, Burpee	RXed 18:08
06/27/2010	Leg Strength	RXed
06/27/2010	2.5+ mile run	RXed 24:01
06/25/2010	WOD June 15, 2010	RXed 26:20	*less than clocked time b/c of gym traffic
06/25/2010	5K Sprint Intervals	RXed
06/24/2010	Ode to Watty Piper	RXed
06/24/2010	Krav Maga lvl 2/3/4	RXed 01:00:00	*can't muscle the full nelson defense w/ someone bigger than me; instead, go for the fingers
06/24/2010	Run 2.5+ miles	RXed 25:28
06/23/2010	Krav Maga Lvl 3/4	RXed 01:00:00	dynamic groundwork needs a lot of improvement *leg muscles kept cramping
06/23/2010	Elizabeth	RXed 08:37
06/23/2010	5K Sprint Intervals	RXed
06/21/2010	Running Bear	RXed 32:41	couldn't rack the bar on my back w/o scraping my neck, so subbed 2 front squats w/ press 90 degree heat makes running very hard **everyone at work was eating ice-cream sandwiches and heckling me
06/21/2010	5K Sprint Intervals	RXed
06/18/2010	Row, Bench Press	RXed 24:13	Rx+ (body weight = 155lbs) 165lb bench 199 calories *Some gym traffic
06/18/2010	5K Sprint Intervals	RXed
06/17/2010	Krav Fit Complex	RXed
06/17/2010	Krav Lvl 3/4	RXed 01:00:00
06/17/2010	Run 2.5+ miles	RXed 25:02
06/16/2010	5K Sprint Intervals	RXed
06/15/2010	Krav lvl 1 and lvl 2	RXed 02:00:00
06/14/2010	Run/Sprint 5K	RXed
06/13/2010	Unrest Day	RXed
06/12/2010	Rest Day	RXed	Work in the morning, then who knows what in the afternoon.
06/11/2010	Pull Up, Push Up, Squats	RXed 16:08	Done w/35lb vest *some slight gym traffic
06/11/2010	5K Sprint Intervals	RXed
06/10/2010	You Can Rest When You're Dead	RXed 22:23
06/10/2010	Krav Maga Lvl 3/4	RXed 01:00:00
06/09/2010	Row, Thruster, Rope Climb, Kettlebell Swing	RXed 18:11	subbed 400m run for rowing; pretty sure I burned those calories
06/09/2010	5K Sprint Intervals	RXed
06/09/2010	Krav Maga Lvl 3/4	RXed 01:00:00	1. Sit-up and sweep 2. Defense against sit-up and sweep 3. guillotine choke from the guard 4. defense against guillotine choke from the guard 5. kimura arm lock from the guard 6. defense against kimura arm lock from the guard
06/08/2010	Krav Maga Lvl 1 and Lvl 2	RXed 02:00:00
06/07/2010	Muscle Up, Handstand Push Up, Squat Clean, Run	RXed 09:26	run was 600m
06/07/2010	Run/Sprint Intervals	RXed
06/06/2010	Detox	Mod 0	In the first WOD, muscle-ups were scaled to x3 dips + x3 chin-ups b/c the gym doesn't have a place for muscle ups; squat cleans scaled down from 155lb; row scaled from running b/c treadmills are weak. I will try this WOD again tomorrow at the Krav studio, where muscle-ups and running outside are both possible. In the second WOD, 135lb overhead squat was scaled down to 95lbs. My legs are there but my shoulder flexibility is not. Could've done more weight, though. Next time...
06/04/2010	5K Sprint Intervals, Weighted Abs, Seal Fit 6/4/2010 WOD	RXed 8 rounds	8 rounds + 5 HSPU's + 5 Burpees
06/03/2010	Randy (modified)	Mod 03:57	Screwed up the regular Randy WOD and did power cleans instead :/
06/03/2010	Push Press (5 rep max)	Mod 155 lbs	115#, 135#, 155#, 145#, 155#
06/03/2010	Lat Pull Down + Seated Row	Mod	LP: 160 X 13, 170 X 10, 180 X 8, 190 X 6 SR: 90 X 12, 100 x 9, 110 X 7, 120 X 5
06/02/2010	5K Sprint Intervals	Mod
06/02/2010	The Seven (modified)	Mod 40:00	modified from CS The Seven Thrusters: 135lb, 115lb, 125lb X 5 100lb (200lb total) DB suitcase
06/01/2010	ashanga yoga	RXed 02:30:00	lower back, shoulder and hip flexibility need work
05/31/2010	Sprint Intervals	RXed
05/30/2010	Rest Day	RXed 0	Saw some friends struggle to make a small fire in a tiny grill.
05/29/2010	Helen	Mod 09:50
05/28/2010	modified muscle-up, clean and run	Mod 27:00	*done after 5k sprint intervals and weighted ab-routine
05/27/2010	J.T.	Mod 12:49	Done with a 35lb vest