CrossFit WOD (Workout of the Day)

April 30, 2009

1 split jerk right foot forward
1 split jerk left foot forward
1 push jerk
Combine total max weight of three jerks for your score!
You can’t rack the bar between jerks, and three strikes you’re out!!!

I was quite pleased with my workout this morning and even more so in the fact that I kept pushing myself, even when I thought I had hit a wall and ended up going up an additional 10 pounds max from 105 lbs. to 115lbs.

So my total score for 3 x 115 lbs = 345 lbs.

CrossFit WOD (Workout of the Day)

April 16, 2009

I committed myself to getting back into working out hard at CrossFit and so I have gone into the gym the past two days and intend to do so again for the next two and then party quite hard at my buddy Spencer’s birthday party on Saturday night!

With that being said, today’s workout focused on strength training and so I worked on maxing weight on the following exercises:

1 rep max front squat
1 rep max push press
1 rep max thruster

total=max front squat+max push press+max thruster

Altogether, I scored the following:

Front Squat = 155 lbs.
Push Press   = 115 lbs.
Thruster       = 105 lbs.

Total Score   = 375 lbs. combined

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Yesterday’s Workout:

Warmup worked on handstands (something I definitely need to work on more), then we went on to the following:

Build up to your 1 rep max box jump, then: # of rounds in 12minutes
300m row
6 mountain climbers
3 Waist high box jumps
6 burpees

Altogether, I completed 3 1/4 rounds of the exercises above in 12 minutes and had a max box jump of 34 inches – not bad considering I am getting back into the swing of things again!

Last Thursday’s CrossFit WOD

September 22, 2008

Sorry I’m a little late updating the blog – was busy all weekend having fun in rainy Vancouver!

400m run with 20lb medicine ball
5 minute rest to let heart rate catch up
800m regular run


“Quarter Gone Bad”
Five rounds for total reps of:
95 lbs thrusters, 15 seconds (Thruster = get the bar from the rack and have it resting on your shoulders – drop down to a front squat – drive the legs up and press the bar up above your head)
Rest 45 Seconds
(the regular workout calls for men to have 135 lbs, but 95 lbs is all I could get up to)

Pull-ups, 15 seconds
Rest 45 Seconds
(the regular workout calls for 50 lbs weighted pullups, but I was only just able to start doing regular pullups so that will be my goal to shoot for)

burpees, 15 seconds (drop down to the floor and do a pushup, then jump up to a jumping jack)
Rest 45 seconds

TOTAL SCORE: 39 reps alltogether over 15 minutes