CFWoD: 07-15-09

Warm-up:

12:00 Elliptical Machine
Active Stretching

CFWoD for July 15th, 2009
5 rounds for time of:

280m Suicide
15 x Overhead Squat @ 95lbs
Total time: 13:37 (note the 'elite' time!)

10:00 Exercise Bike

50 x Inclined Sit-ups

CFWoD: 07-13-09 plus Suicides

Warm-up:

10:00 Elliptical Machine
Active Stretching

CFWoD for July 13th, 2009:
Barbell Thruster 1-1-1-1-1-1-1 reps:

85lbs, 105lbs, 125lbs, 135lbs, 145lbs, 145lbs, 145lbs

Suicides:
5 x 200m suicides, w/ :45 rest

:40, :40, :39, :40, :39

7:00 Exercise Bike

CFWoD: 07-12-09

CFWoD for July 12, 2009:
5 rounds for time of:

30 x Swiss Ball Sit-ups
25 x Swiss Ball Back Extensions
Total Time: 8:48

CFWoD: 07-11-09

Unofficial Warm-up:

Helping my pops-in-law load up his trailer with 2x6s.

CFWoD for July 11th, 2009:
10 rounds for time of:

3 x L-Pull-ups
5 x Strict Pull-ups
7 x Kipping Pull-ups
Total Time: 32:08

(Rds 1-3: standard grip, 4-5: hybrid grip, 6-7: chin-up grip, 8: standard, 9: hybrid, 10: chin-up)

CFWoD: 07-09-09

Warm-up:

Quick walk to the park
Active Stretching

CFWod for July 9th, 2009:
Four rounds for time of:

Run 200/200m
50 x Squats
Total time: 9:54

Finished things up with a slower 200/200m and 50 more squats.

CFWoD: 07-08-09

Warm-up:

10:00 Rowing Machine
Active Stretching

Crossfit's WoD for July 8th, 2009
Complete as many rounds in twenty minutes as you can of:

4 x Pull-ups
4 x Dips
4 x Handstand Push-ups
8 x 25 lb Kettlebell swings
Total Reps: 15 3/4

5:00 Elliptical Machine

MCUDL A League

Due to my inability to read a schedule (or perhaps due to my unwillingness to check said schedule), I was under the impression that the game was Wednesday night. Unfortunately, so were most of my teammates. At any rate, I made it to tonight's game only to find that my team A. had no subs and B. was down 6-0 to Illuminati! Double Drat!

I scrambled to warm up and jumped on the field to lend my arm to the fight. And while we fought hard and were able to pull within one, our stamina gave out and we ended up falling in the end. I really thought we were going to steal the win, but alas. All in all, it was a very fun game despite the end result.

CFWoD: 07-07-09

Warm-up:

8:00 Rowing Machine
Active Stretching

CFWod for July 7th, 2009 (slightly modified)
21-18-15-12-9-6-3 for time:

Front Squat at 75lbs
Inclined Sit-ups
Total Time: 6:36

10:00 Elliptical Machine

Red Fish Run

5:03 Run

Tabata Sprints:

10 x :20 sprint, :10 rest

4:00 walking rest

40-40s:

10 x jog 40 yards, sprint 40 yards
Total Time: 3:53
(focusing on exploding into the sprint)

2:00 walking rest

3:19 Run

Snertz Workout

Warm-up:

7:03 mile
Active Stretching

Snertz Workout for time (detailed explanations):

4 x 100 yard strides
2 x 40 yard grapevines
2 x 40 yard side shuffles
2 x 40 yard high knees
2 x 40 yard butt kickers
2 x 40 yard power skips
30 x push-ups
100 x crunches

4 x 15 ground jumps + 40 yard sprint
4 x 15 tuck jumps + 40 yard sprint
30 x push-ups
100 x crunches

2 x 40 yard lunges w/ full twist
2 x 40 one-legged hops (20 yards/leg)
2 x 10 two-footed forward cone hops
2 x 10 two-footed sideways cone hops
30 x push-ups
100 x crunches

10 x 5-10-5 yard shuttle runs
10 x 40 yard sprints
4 x 100 yard strides
Total time: 25:27