hunter's garage: October 2010

Sunday, October 31, 2010

101030

complete 8 rounds for time:
6x clean and press, 135#
6x box jump, 24"
6x pull ups

Scott: 13:43

Thursday, October 28, 2010

101028

run 800m
then complete 5 rounds:
8x ring dips
8x kb swings, 28kg
16, rope slams, 2" rope
then run 400m

scott: 11:52

Wednesday, October 27, 2010

101027

as many rounds as possible in 15 min:
6x burpees
6x knees to elbows
12x mb split-jumps
6x 2-hand kb clean, 50lb

Scott: 12 rounds

Tuesday, October 26, 2010

101026

complete 3 rounds for time
run 400m
20x wall ball, 20lb
20x kb hi pull, 28kg
20x knees to elbows

Scott 15:18
Bob 21:21

Sunday, October 24, 2010

Sunday, October 24, 2010, 9:30am
run 800m
20x kb swing, 28kg
10x right arm db snatch & push press, 50#
10x left arm db snatch & push press, 50#
20x burpee
20x band press
run 400m
20x kb swing, 28kg

10x right arm db snatch & push press, 50#

10x left arm db snatch & push press, 50#

20x burpee

20x band press

1min plank

Friday, October 22, 2010

101022 WOD

Friday, October 22, 2010, 8:00pm

"Barbara"

Five rounds, each for time of:
20 Pull-ups,
30 Push-ups,
40 Sit-ups,
50 Squats.

Rest precisely three minutes between each round.

Video clip: http://www.youtube.com/watch?v=krUvgoqBxzY
Pro finishes in 26:50: http://media.crossfit.com/cf-video/CrossFit_BarberBarbara.wmv

SH: total time 27:13

round time

1 2:45

2 3:00

3 3:33

4 3:20

5 3:18

Thursday, October 21, 2010

101021 WOD

Thursday, October 21, 2010 @ 8:45pm
complete 7 rounds for time:
8x ring pull ups
8x push up with left hand on top of basketball
8x push up with right hand on top of basketball
8x box jump, 24"
8x kb burpee deadlift, 2 kb's, 28kg each

SH 12:18

Tuesday, October 19, 2010

101019 WOD

Tuesday, October 19, 2010, 6pm
In hotel gym
Run 800m
Then complete 7 rounds of
DB bench press, 65# (14, 10, 8, 8, 8, 8, 8)
7x front squat, 135#
7x pullups

SH 17:38

Sunday, October 17, 2010

101017 WOD

Sunday, October 17, 2010, 12:00pm
4 rounds for time:
10x push press, 115#
10x burpee
10x recline row
1x overhead kb walk--w/ 5x kb rack-squat 1/2 way thru, 50#lb

SH 8:35
PB 10:48

Saturday, October 16, 2010

101016 WOD

Saturday, October 16, 2010, 9:00am

part i
complete 3 rounds for time:
run 400m
20x wall ball
20x rope slams

part ii
8min of heavy bag work with 4lb weighted gloves

SH 10:26 (part i)

Friday, October 15, 2010

101015 WOD

Friday, October 15, 2010
complete 7 round for time:
8x clapping push-ups
8x kb swing, 28KG
8x box jumps, 24"
8x pull-ups

SH 10:41

link to video: http://vimeo.com/15892180

Thursday, October 14, 2010

101013 WOD

Wednesday, October 13, 2010
complete 6 rounds for time:
6x ring dips
12x burbee
6x right arm kb snatch, 50#
6x left arm kb snatch, 50#
12x ins&outs

SH 12:43

Did this @ 9pm.
Tough doing these alone.
Having video camera on greatly helped me stay focused.
Link to video: http://www.youtube.com/watch?v=QEMvLyGBqyo

Tuesday, October 12, 2010

101012 WOD

Tuesday, October 12, 2010
complete for time:
run 800m
then 7 rounds:
8x bench press, 185#
8x box jumps, 24"
8x kb swing, 28kg
8x pull ups
then run 800m

SH: 24:13
AL: not timed

I would describe this workout as a marathon with weights.
Box jumps almost felt like a rest interval.
The last 3 rounds were damn hard and the
800m run immediately after made it borderline inappropriate.
This is the kind of thing you do once in a while and
follow it up by some light shit the next day because it really taxes the plums.
Anthony tried to do this while getting over a cold and really pushed himself.
His stomach thanked him by emptying itself on the side of the road on his way home.
Feel better guy and we'll see you on Thursday.

Monday, October 11, 2010

101011 WOD

Monday, October 12, 2010, 8pm

40 kb sumo hi-pull, 28kg (unbroken)

40 burpees (unbroken)

30 mb split-jumps, 12# (unbroken)

30 elbows2knees (sets of 10)
________________________________________________________
-rest 1min-

2 sets walking kbs, 20 yards; 24kg (3 swings followed by one step), 10 pull-ups after each set, 1min rest btwn sets

________________________________________________________

-rest 1min-

30 ropeslams

30 kb crunches, 30#

Did this at BCC (Bergen Cnty CF). We were not timed but I'm sure I finished the 1st part in the 4min area..walking kb swings were much harder than they looked, especially with 10 pull-ups at the end of each.core and forearms were taxed the most..

Thursday, October 7, 2010

101007 WOD

Thursday, October 4, 2010
complete for time:
20x wallball shots, 20lb ball
20x pullups
20x kb swings, 50lb or 28kg
1x kb rackwalk
15x wallball shots
15x pullups
15x kb swings
1x kb rackwalk
10x wallball shots
10x pullups
10x kb swings
1x kb rackwalk

Scott 8:13
Bobby 12:40

101006 WOD

Wednesday, October 6, 2010

6 rounds for time:

10x snatch, 95lbs (demonstration: http://www.youtube.com/watch?v=idZAO-QDeqc)

10x rope slams, 2" thick/20' long rope

10x push-ups

10x body weight ins-and-outs (slightly easier than jump-squats)

1x 50-yard run

(Scott 12:27, Bob 19:35)

60 total reps of 95# snatches is what really made this tough...the last few rounds were serious.

10-rep sets are long enough to really get exhausting, but short enough to allow for moderate levels of weight, which is a nice combination.

Considering how sore i was from yesterday's WOD, I was happy with my time.

My lung capacity has hit another level over the last two months, which makes all the difference.

Bobby and Anthony have already shown increases in strength and conditioning, even if they don't realize it yet.

One thing they both have which is impossible to teach is mental toughness.

If they are able to come 4+ times/week it would greatly accelerate progress.

Wednesday, October 6, 2010

101005 WOD

Tuesday, October 5, 2010
6 rounds for time of
6x bench press (215#/215#/225#/225#/225#/225#)
12x recline rows
6x box jumps, 24"
12x kb swings, 28kg

SH 12:55

Tuesday, October 5, 2010

101005

Tuesday, 101005 WOD

6 rounds (12:55)
6 bench press (215/215/225/225/225/225)
12 recline rows
6 box jumps
12 kb swings 28kg

101004

Monday, October 4, 2010
complete 7 rounds for time of
7x thrusters, 95#
7x left arm kb row, 32kg
7x right arm kb row, 32kg
7x knees to elbows
7x t-stabilization push ups

SH: 10:51