AM run 25 mins (ate first) 2.15 mi
stretch
Thursday, September 30, 2010
Wednesday, September 29, 2010
Monday, September 27, 2010
Monday Sept. 27, 2010
CFV 6 am Adam
Mobility tests - 2 pts out of 6
Midline Stabilization Work
Deadlift 3x5 @ 63# / 83# / 103#
Pushup
Handstand
Finisher:
Run 1 lap around the National Historic Reserve 1.8 mi
Mobility tests - 2 pts out of 6
Midline Stabilization Work
Deadlift 3x5 @ 63# / 83# / 103#
Pushup
Handstand
Finisher:
Run 1 lap around the National Historic Reserve 1.8 mi
Sunday, September 26, 2010
Friday Sept. 24, 2010
AM Chiro Ryan
issue: R hand pain w/ OH Sq
Right shoulder lifting with OH rotaion
Supraspinatous TP work (killed me!)
Neck & back
Ice / IB
No hip adjustment *asked him to wait after H2C lockup
issue: R hand pain w/ OH Sq
Right shoulder lifting with OH rotaion
Supraspinatous TP work (killed me!)
Neck & back
Ice / IB
No hip adjustment *asked him to wait after H2C lockup
Saturday Sept. 25, 2010 Fight Gone Bad!
FGB for FGB5 Fundraiser
9.20 CFV Julia scoring 245
Rd 1 - 92
WB (10#).....21
SDHP (31#).. 26
BJ (14")........ 18
PP (31#)....... 19
Row..............10
Rd 2 - 78
WB...............16
SDHP...........21
BJ.................16
PP.................16
Row..............9
Rd 3 - 75
WB..............16
SDHP..........20
BJ...............15
PP...............14
Row............10
Walk with anthony to/from Custer Park
9.20 CFV Julia scoring 245
Rd 1 - 92
WB (10#).....21
SDHP (31#).. 26
BJ (14")........ 18
PP (31#)....... 19
Row..............10
Rd 2 - 78
WB...............16
SDHP...........21
BJ.................16
PP.................16
Row..............9
Rd 3 - 75
WB..............16
SDHP..........20
BJ...............15
PP...............14
Row............10
Walk with anthony to/from Custer Park
Wednesday, September 22, 2010
CFV 6 am John & Adam
Air Force WOD
start with burpees
20 Thrusters 20 SDHP
20 Push Jerks
20 OH Squats subbed back squat, pain in hand still OK @33# bar
20 Front Squats
Scaled to 41#......Men’s rx = 95, Women’s rx = 65
Each minute on the minute, complete 4 burpees....13 rounds x 4 = 52 burpees
13 mins even!!!
Air Force WOD
start with burpees
20 Thrusters 20 SDHP
20 Push Jerks
20 OH Squats subbed back squat, pain in hand still OK @33# bar
20 Front Squats
Scaled to 41#......Men’s rx = 95, Women’s rx = 65
Each minute on the minute, complete 4 burpees....13 rounds x 4 = 52 burpees
13 mins even!!!
Monday, September 20, 2010
Sunday, September 19, 2010
Saturday Sept. 18, 2010
Walk to and from the Hawthorne Hustle for CrossFit Portland from DT
Haul & Hustle
moved plates, bars, ect setup & take down
checking and judged events
Cascade Locks
Toss wood (1 hr)
Haul & Hustle
moved plates, bars, ect setup & take down
checking and judged events
Cascade Locks
Toss wood (1 hr)
Thursday, September 16, 2010
Wednesday, September 15, 2010
Wednesday Sept 15, 2010
CFV 6 am John
Warm up
1000 m row 4.37 split 2.24
farmers carry 200 m 26# ea hand
lame double under practice
Skill OH squat (pain R palm) Front sq subbed
Front Squat 33x5 43x5 53x5 58x5 63x3 68x3
WOD 21 / 15 / 9
OH squat 65# (sub Front sq 53#)
K2B (sub K2Chest)
7.55 mins
Chiro (Dan) pm
Warm up
1000 m row 4.37 split 2.24
farmers carry 200 m 26# ea hand
lame double under practice
Skill OH squat (pain R palm) Front sq subbed
Front Squat 33x5 43x5 53x5 58x5 63x3 68x3
WOD 21 / 15 / 9
OH squat 65# (sub Front sq 53#)
K2B (sub K2Chest)
7.55 mins
Chiro (Dan) pm
Tuesday, September 14, 2010
Monday, September 13, 2010
Monday Sept 13, 2010
wii 148.6#
CFV 6 am Adam
WOD Kelly
5 Rounds for time
400m run
30 box jumps 15.5 (24″/20″)
30 wall balls 10# (20 lb./14 lb.) Rds 4 & 5 of wB squats w/ ball **shoulder screaming
38.20 mins
CFV 6 am Adam
WOD Kelly
5 Rounds for time
400m run
30 box jumps 15.5 (24″/20″)
30 wall balls 10# (20 lb./14 lb.) Rds 4 & 5 of wB squats w/ ball **shoulder screaming
38.20 mins
Saturday, September 11, 2010
Saturday Sept. 11, 2010
CFV 9 am self-directed (Anthony in the box)
warm up row 250 m
box jumps 1 min work/1 min rest
10 in box x 2 rds
16 in box x 8 rds
row for form 1 min work/1 min rest
x 6 rds (?)
pull ups blue band 30 sec work/ 30 sec rest
3 rds
wall ball 10# 30 secs work/ 30 sec rest
3 rds
cooldown
PVC pass thrus / stretch w/A
warm up row 250 m
box jumps 1 min work/1 min rest
10 in box x 2 rds
16 in box x 8 rds
row for form 1 min work/1 min rest
x 6 rds (?)
pull ups blue band 30 sec work/ 30 sec rest
3 rds
wall ball 10# 30 secs work/ 30 sec rest
3 rds
cooldown
PVC pass thrus / stretch w/A
Friday, September 10, 2010
Friday Sept. 10, 2010
CFV 6 am Adam
review clean reciving position to eliminate clavical bruise, get neck out of the way too
Warm up
run 400m
ROM
deep sq
WOD
25 min running clock
10 mins to find max front sq - 103# PR
run 1 mile - 11.18(?)11.16 PR
balance to find max full clean 73# (exhausted)
Cool down
Cleans for form @ 53#
Pass thrus
review clean reciving position to eliminate clavical bruise, get neck out of the way too
Warm up
run 400m
ROM
deep sq
WOD
25 min running clock
10 mins to find max front sq - 103# PR
run 1 mile - 11.18(?)11.16 PR
balance to find max full clean 73# (exhausted)
Cool down
Cleans for form @ 53#
Pass thrus
Wednesday, September 8, 2010
Wednesday Sept 8, 2010
6 am CFV Adam & John
Warmup
ring hold
blue band pus
AMRAM
Complete as many rounds as possible in 20 minutes of:
41# [95/65] pound Thruster, 5 reps
41# [95/65] pound Hang Power Clean, 7 reps
41# [95/65] pound Sumo Deadlift High-pull, 10 reps
Cool Down
fore arm stretch & foam roll
My score: 9 full rounds + TH + HPC (12)
Warmup
ring hold
blue band pus
AMRAM
Complete as many rounds as possible in 20 minutes of:
41# [95/65] pound Thruster, 5 reps
41# [95/65] pound Hang Power Clean, 7 reps
41# [95/65] pound Sumo Deadlift High-pull, 10 reps
Cool Down
fore arm stretch & foam roll
My score: 9 full rounds + TH + HPC (12)
Tuesday, September 7, 2010
Tuesday Sept. 7, 2010
24 HR Circuit
5 mins treadmill walk
5 mins eliptical @ 4
5 mins row - 1 min on, 1 min off x3 13-14-13
13 mins treadmill @ 3.8 slow run - no breaks
5 mins row - 1 min on, 1 min off x3 13-14-12
5 mins eliptical @ 4
6 min treadmill cooldown
Sauna - deep sq 3 mins
5 mins treadmill walk
5 mins eliptical @ 4
5 mins row - 1 min on, 1 min off x3 13-14-13
13 mins treadmill @ 3.8 slow run - no breaks
5 mins row - 1 min on, 1 min off x3 13-14-12
5 mins eliptical @ 4
6 min treadmill cooldown
Sauna - deep sq 3 mins
Monday, September 6, 2010
Monday Sept. 6, 2010
6 am CFV Adam
Warmup - 10 each x 2 rds
OH sq
sit ups
pull ups (blue)
Ring dips (hold)
Supermans
Partner WOD Cin / Becca / Kathy 27.30 mins TIME TO BEAT- US!!
Run 400m.....................................25# 200 m up
200 DB/KB Power Snatch...........9#KB snatch 50 no rest - hold 25#
Run 400m.....................................25# 200 m up
400 KB Goblet Squats.................60 12# DB - hold 50#
Run 400m.....................................25# 200 m up
8 Rope Climbs...............................6 rope rows - hold 50#
Run 400m......................................25 # 100m up & 25 # 100 down
hip flexor stretches, pass thrus
Teams must carry (70 lbs.) [girls 2 - 25# plates boys (3 person team) 1 - 45# plate] of weight with them throughout the workout. Everyone runs together, and while two people hold the weight, the other two complete reps. Partition workload however you choose.
Warmup - 10 each x 2 rds
OH sq
sit ups
pull ups (blue)
Ring dips (hold)
Supermans
Partner WOD Cin / Becca / Kathy 27.30 mins TIME TO BEAT- US!!
Run 400m.....................................25# 200 m up
200 DB/KB Power Snatch...........9#KB snatch 50 no rest - hold 25#
Run 400m.....................................25# 200 m up
400 KB Goblet Squats.................60 12# DB - hold 50#
Run 400m.....................................25# 200 m up
8 Rope Climbs...............................6 rope rows - hold 50#
Run 400m......................................25 # 100m up & 25 # 100 down
hip flexor stretches, pass thrus
Teams must carry (70 lbs.) [girls 2 - 25# plates boys (3 person team) 1 - 45# plate] of weight with them throughout the workout. Everyone runs together, and while two people hold the weight, the other two complete reps. Partition workload however you choose.
Sunday, September 5, 2010
Sunday Sept 5, 2010
9.30 am
Forrest Park - Heart of the Park 6 miles
Hike 2 miles Wildwood Trail from xxxx (good hike for A if reversed at Nature Trail)
Run Nature Trail to Leif Erickson (down hill 1 mi)
Leif Erickson to Aspen Trail (1.8 mi)
Aspen Trail up to Wildwood w/ 1/4 mi double back
Time 1 hr 35 mins
6 min deep squat stretch
Forrest Park - Heart of the Park 6 miles
Hike 2 miles Wildwood Trail from xxxx (good hike for A if reversed at Nature Trail)
Run Nature Trail to Leif Erickson (down hill 1 mi)
Leif Erickson to Aspen Trail (1.8 mi)
Aspen Trail up to Wildwood w/ 1/4 mi double back
Time 1 hr 35 mins
6 min deep squat stretch
Friday, September 3, 2010
Friday Sept 3, 2010
CFV 6 am Adam
Joker's Wild Patner WOD w/Julia
Draw 12 cards, but do not look at them.
At 3,2,1 Go!, flip over your first card.
Diamonds = ring pushups X 2
Hearts = toes to bar
Spades = sandbag getups
Clubs = KB Swings (70/53) 26#
Joker = 25 Burpees
Queen of Hearts = 400m run
Aces = 1 rope climb
Reps are given by the number on the card
jacks = 11, queens = 12, and kings = 13
*Each card is revealed only after reps from the previous card are completed.
My Work:
K2E 13
Sandbag Getups 40# 22
Push up BW 28
KW Swings (28#) 31
Joker's Wild Patner WOD w/Julia
Draw 12 cards, but do not look at them.
At 3,2,1 Go!, flip over your first card.
Diamonds = ring pushups X 2
Hearts = toes to bar
Spades = sandbag getups
Clubs = KB Swings (70/53) 26#
Joker = 25 Burpees
Queen of Hearts = 400m run
Aces = 1 rope climb
Reps are given by the number on the card
jacks = 11, queens = 12, and kings = 13
*Each card is revealed only after reps from the previous card are completed.
My Work:
K2E 13
Sandbag Getups 40# 22
Push up BW 28
KW Swings (28#) 31
Wednesday, September 1, 2010
Wednesday September 1, 2010
CFV 6 am Adam & John
Warmup
Shoulder circles/crosses
leg swings side2side /front to back
3 mins by 15 sec each
jumping jack / inch worm / mt. climber / burpees
Shoulder mobility stretch w/ band15:00 Snatch Practice
Skill
15:00 Snatch Practice
53# x 2 58# x 2 58 x 1 63# F 63# x 2
15:00 Clean and Jerk
53# x 2 63# x 1 73# x 2 78# F 78# x 1 83# x 1
WOD
AMRAP in 10:00
6 cleans Mod: 55# Rx:125/85
12 pullups Mod: jumping
24 double unders Mod: 3 x singles (72)
completed 3 rounds + cleans + jumping + 32 singles
Added goals to board:
BW pull up
Run 5K
Warmup
Shoulder circles/crosses
leg swings side2side /front to back
3 mins by 15 sec each
jumping jack / inch worm / mt. climber / burpees
Shoulder mobility stretch w/ band15:00 Snatch Practice
Skill
15:00 Snatch Practice
53# x 2 58# x 2 58 x 1 63# F 63# x 2
15:00 Clean and Jerk
53# x 2 63# x 1 73# x 2 78# F 78# x 1 83# x 1
WOD
AMRAP in 10:00
6 cleans Mod: 55# Rx:125/85
12 pullups Mod: jumping
24 double unders Mod: 3 x singles (72)
completed 3 rounds + cleans + jumping + 32 singles
Added goals to board:
BW pull up
Run 5K
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