Absurd-Rec-Training-Log

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13-Dec   Tue
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20-Dec   Tue
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31-Dec   Sat
                                               2011 Tr
   WOD (+Scaling, Results, etc.)               PR

            Rest Day/MWOD
 60 Overhead Squats (OHS) @ X# for time:

         1 Half Hill Sprint for time:
 60 Overhead Squats (OHS) @ X# for time:

         1 Half Hill Sprint for time:
            3 rounds for time:
                 1 Gasser
                 35 Sit-ups
         35 Good Mornings @ X#
            3 rounds for time:
                 1 Gasser
                 35 Sit-ups
         35 Good Mornings @ X#
        10-8-6-4-2 reps for time of:
                 -Thruster
             -10X Jump Rope

"300m" Hill Run (mid lower driveway to mats)
                 AMRAP?:
               8 Bag Cleans
                 8 Pull-ups
                 8 Burpees
                 100m Run
             Rest Day/MWOD
      2x2 min Bag Squat Test @ X#

             4 rounds for time:
                 200m Run
               15 KB Swings
                 7 Bag DLs
                 7 Burpees

             3RM Push Press
               Full Hill Run
             Rest Day/MWOD
           5RM Box Back Squat:

                 AMRAP6:
              9 Back Squats
                 7 Burpees
              5 Push Presses

3-5 attempts for max load of this "Complex":
                12 Deadlifts
               9 Hang Cleans
                6 Push Jerks
                  "The Chief"
5x3 min AMRAPs with 1 min rest between cycles:
           3 Bag Power Cleans @ X#
                  6 Push-ups
                  9 Air Squats
                     "Fran"
               3 rounds for time:
            21-15-9 Thrusters @ X#
                21-15-9 Pull-ups
               Rest Day/MWOD
               6 rounds for time:
              6-5-4-3-2-1 Gassers
        20-16-12-8-4 Hang Cleans @ X#

                   "Barbara"
      5 rounds; 3 min rest between each:
                  20 Pull-ups
                 30 Push-ups
                  40 Sit-ups
                 50 Air Squats

                 5RM Deadlift
                     "Helen"
               3 rounds for time:
                   400m Run
             21 KB Swings @ X#
                   12 Pull-ups
               Rest Day/MWOD
                   "Air Force"
     For time w/ 4 Burpees on the minute:
                  20 Thrusters
     20 Sumo Deadlift High Pulls (SDLHP)
               20 Push Presses
             20 Overhead Squats
                20 Front Squats
                     "Angie"
                    For time:
                   50 Pull-ups
                  50 Push-ups
                   50 Sit-ups
                 50 Air Squats
                     "Angie"
                    For time:
                   50 Pull-ups
                  50 Push-ups
                   50 Sit-ups
                 50 Air Squats

               3 rounds for time:
          Sled Gasser with Bag @ X#
                10 Deck Squats
             10 Plank-to-Push-ups
                  10 KB Swings
          Full Hill Run with Bag @ X#
                Rest Day/MWOD
                                      5RM Front Squat (FS)

                                           "Michael"
                                       3 rounds for time:
                                           800m Run
                              50 Back Extensions (Good Mornings)
                                           50 Sit-ups

                                            AMRAP?:
                                       15 Goblet Squats
                                         15 KB Swings
"Fight Gone Bad": With a continuous clock, 1 min at each station, 1 minute rest at end of each full
                                      round for max reps:
                                          -DB Thruster
                                           -KB SDHP
                                           -Box Jump
                                        -DB Push Press
                                        -Jump Rope/10
                                       Rest Day/MWOD
                                 5RM Overhead Squat (OHS)

                                         "Dual Tabatas"
                            #1: 8 rounds of 20/10 work/rest AMRAPs:
                                            Air Squat
                                             Push-up

                            #2: 8 rounds of 20/10 work/rest AMRAPs:
                                               Sit-up
                                              Burpee
                                            5RM Press
                                        5RM Push Press
                                         5RM Push Jerk
                                          Instructorless!

                                        3 rounds for time:
                                       2 Gassers/Suicides
                                          30 Air Squats
                                            30 Sit-ups
                                      10 Jumping Pull-ups
                                            "Holbrook"
                                   10 rounds, each for time of:
                                       5 DB Thruster @ X#
                                  10 Pull-ups (Subbed Burpee)
                              100 meter Sprint (Subbed 2 Gassers)
                                          Rest 1 minute
                                        Rest Day/MWOD


                                   "Spicy Bag Cindy Ladder"
                                           AMRAP20:
                                           5 Pull-ups
                                          10 Push-ups
                                         15 Air Squats
                                 1-2-3-4-etc. Bag Cleans @ X#,
                            adding one rep for each round completed
     5 attempts for max weight of:
             5 DB Deadlifts
           5 DB Hang Cleans
          5 DB Push Presses
           5 DB Front Squats
           3 rounds for time:
    21-15-9 Power Snatches @ X#
            21-15-9 Burpees
            Rest Day/MWOD
           5 rounds for time:
               10 Pull-ups
              10 Push-ups
          20 KB Swings @ X#
    2x2 min Bag Squat Test @ X#
    2x2 min Bag Squat Test @ X#
           AMRAP12 Ladder:
1-2-3-4 etc. DB Clean and Jerks @ X#
          1-2-3-4 etc. Burpees
              Full Hill Run
AMRAP4-3-2-1 (=10 min total) Choice:
   Bag Squat Cleans @ X# (4 pts)
       DB Push Presses (3 pts)
            KB SDHP (2 pts)
              Sit-up (1 pt)
            Rest Day/MWOD
                 "Cindy"
               AMRAP20:
               5 Pull-ups
              10 Push-ups
             15 Air Squats
          5RM Sumo Deadlift

            For time:
           50 Burpees
        5RM Sumo Deadlift

             For time:
            50 Burpees

          3 rounds for time:
      20-15-10 Thrusters @ X#
         300-200-100m Run

         Rest Day/MWOD
            "DB Isabel"
             For time:
       30 DB Snatches @ X#

            "DB Grace"
             For time:
    30 DB Clean and Jerks @ X#

         4 rounds for time:
        10 Bag Squats @ X#
        20 KB Swings @ Y#
         30 Push-up Runs
               4 rounds for time:
             10 Bag Squats @ X#
             20 KB Swings @ Y#
               30 Push-up Runs
                  5RM Press
            CrossFit Open WOD #1
                  AMRAP10:
  30 Double Unders (Subbed 60 Single Unders)
   15 Power Snatches @ 75/55# (Subbed X#)
               Rest Day/MWOD
                    "Linda"
             10-to-1 (10!) for time:
                    Deadlift
                    Push-up
               Bag Hang Clean

               "Quarter Gone Bad"
 5 rounds of 15/45 sec work/rest for max reps of:
                   Jump Rope
                  SDHP @ Y#
                     Burpee

              5RM Box Back Squat
               "The Bear Complex"
     7 reps unbroken for max weight, no time:
          Clean-Thruster-Back Thruster
                       OR
       Power Clean-Front Squat-Push-Jerk
            Back Squat-BTN Push Jerk
                 Rest Day/MWOD
               "Quarter Gone Bad"
 5 rounds of 15/45 sec work/rest for max reps of:
                      Sit-up
                 Jumping Pull-up
                Driveway Hill Sprint

                3 rounds for time:
            30-20-10 Thrusters @ X#
60-40-20 Double Unders (120-80-40 Single Unders)

                     "Helen"
                3 rounds for time:
                    400m Run
              21 KB Swings @ X#
                   12 Pull-ups
             CrossFit Open WOD #2
                   AMRAP15:
  9 Deadlifts @ 155/100# (Subbed X# Bag DL)
                12 HR Push-ups
 15 Box Jumps @ 24/20" (Subbed Y" Box Jump)
                Rest Day/MWOD
                   "Nancy-ish"
                6 rounds for time:
              12 Overhead Squats
                   ~300m Run
                          "Nancy-ish"
                      6 rounds for time:
                     12 Overhead Squats
                          ~300m Run
                            "Diane"
                       3 rounds or time:
                 21-15-9 Deadlift @ 225/155#
                        21-15-9 HSPU
                         AMRAP715:
                   7 Zercher Squats @ X#
                          14 Burpees
                     1 Sled Gasser @ X#

                     CF Open WOD #3
                         AMRAP5:
        Squat Clean and Jerk @ 165/110# (Subbed X#)
                      Rest Day/MWOD
                 5RM Overhead Squat (OHS)

                          AMRAP12:
                          10 Pull-ups
              5 Shoot-thrus w/ Dips on Parallettes
                          3 Gassers

                       5 rounds for time:
               10-8-6-4-2 Turkish Get-ups @ X#
               20-18-16-14-12 Box Jumps @ Y"
                      CF Open WOD #4
                          AMRAP10:
                    60 Bar-Facing Burpees
       30 Overhead Squats @ 120/90# (Subbed X# OHS)
             10 Muscle-ups (Subbed Jumping MU)

                           "Elizabeth"
                       3 Rounds for time:
21-15-9 Squat Cleans (scaled 15-12-9 and 40# Bag Power Cleans)
     21-15-9 Ring Dips (scaled 15-12-9 and Parallette Dips)

                        "Michael-ish"
                6 rounds for time (20 min cap):
                          400m Run
                          25 Sit-ups
                      25 Good Mornings

                          "Hammer"
                   5 rounds, each for time:
                  5 Power Cleans @ 135#
                  10 Front Squats @ 135#
                  5 Push Presses @ 135#
                         20 Pull-ups
                 Rest 90 sec between rounds
                 CF Open WOD #5
                    AMRAP20:
5 Power Cleans @ 145/100# (Subbed X# Bag Clean)
        10 Toes-to-Bars (Subbed Floor KTEs)
15 Wall Balls @ Y# (Subbed MB Thrust-Toss Gasser)
                  Rest Day/MWOD
              3RM DB Overhead Squat

                     "Jack"
                   AMRAP20:
            10 Push Presses @ 115#
            10 KB Swings @ 1.5 pood
               10 Box jumps @ 24"

                3RM Power Clean

                     AMRAP5:
                 5 Bag Clean @ X#
                     6 Burpees
                 CF Open WOD #6
                     AMRAP7:
           3-6-9-12-etc. Thrusters @ X#
               3-6-9-12-etc. Pull-ups
                 Rest Day/MWOD
              4 rounds, each for time:
                     400m Run
                    Rest 2 min

                    "Jeremy"
                3 rounds for time:
       21-15-9 Overhead Squats @ 95/65#
                21-15-9 Burpees

                  AMRAP12:
                  5 Gassers
         Max Unbroken KB Swings @ X#

             Score is total KB Swings

               Rest Day/MWOD
           5RM Overhead Squat (OHS)

                    "Angie"
                   For time:
                  100 Pull-ups
                 100 Push-ups
                  100 Sit-ups
                 100 Air Squats

                    AMRAP12:
               1 Sled Gasser @ X#
            15 DB Push Presses @ Y#

                Rest Day/MWOD
                               For time:
                            1 Full Hill Run
                             40 Burpees
                         40 KB Swings @ X#
                         40 Box Jumps @ Y"
                           400 Jump Rope

                           5RM Push Press

                  Complex, 3 attempts for max weight:
                              3 Presses
                            5 Front Squats
                            7 Hang Cleans

                           "Time Penalty"
                              For time:
                        100 Bag Squats @ X#

                   15 Push-up Runs on the 1 minute


                      "Post Rapture Looting"
AMRAP10: Carry as much of the gym equipment as possible across the lot.

                        For time: Carry it back!




                           Rest Day/MWOD

                             5RM Thruster

                              AMRAP3:
                            Thrusters @ X#
                             5RM Deadlift

                          4 rounds for time:
                         40-30-20-10 Pull-ups
                         40-30-20-10 Burpees
                             5RM Press

                          3 rounds for time:
                        ? Push Presses @ X#
                         ? Bag Cleans @ Y#
                          ? Box Jump @ Z"
                          Rest Day/MWOD
                 2011 NorCal Regional Final WOD-ish:
                              For time:
                           30 SDHP @ X#
                             30 Burpees
                30 DB Ground-to-Overhead (GTO) @ Y#
                      60 OH Lunges @ Z# Plate
                              1 Gasser
              "Bear Complex minus Clean"
3-5 Attempts for max weight of 7 unbroken reps, no time:
                       Thruster
                     Back Thruster

                   7 Rds (7 min cap):
                       2 Gassers
                      10 Push-ups

                5RM Hang Power Clean
                     Full Hill Run
                  Rest Day/MWOD
                     AMRAP15:
                      1 Gasser
                 20 Bag Squats @ X#
                  30 Push-up Runs

                       "Air Force"
          For time w/ 4 Burpees on the minute:
                 20 Thrusters @ 95/65#
         20 Sumo Deadlift High Pulls @ 95/65#
               20 Push Presses @ 95/65#
            20 Overhead Squats @ 95/65#
                20 Front Squats @ 95/65#

                       "Barbara"
          5 rounds; 3 min rest between each:
                      20 Pull-ups
                     30 Push-ups
                      40 Sit-ups
                     50 Air Squats

                  Rest Day/MWOD
Max Single Power Snatch + 5 Overhead Squats Complex

       3 rounds for max points, 1/1 min work/rest:
                     Air Squat, 1 pt.
                     Push-up, 2 pts.
                      Pull-up, 3 pts.
             Bag Power Clean @ X#, 4 pts.
                          "Fran"
                    3 rounds for time:
                21-15-9 Thrusters @ X#
                    21-15-9 Pull-ups
                    2 rounds for time:
                    20 SDHPs @ X#
                       20 Burpees
                  20 Box Jumps @ Y"
                        200m Run
                          "Fran"
                    3 rounds for time:
                21-15-9 Thrusters @ X#
                    21-15-9 Pull-ups
                    Rest Day/MWOD
              3 rounds for time:
         15 Hang Power Cleans @ X#
                 15 Burpees

             5RM Box Back Squat

              "Quarter Gone Bad"
5 rounds of 15/45 sec work/rest for max reps of:
                Box Jump @ X"
                 SDHP @ Y#
                   Push-up

               Rest Day/MWOD
2011 Tracking
 Difficulty/PE Paleo H2O Mobility Sleep Stress Injury State
Comments
5 rounds; 3 min rest between each
               20
Date     Day
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                                2010 Tr
WOD (+Scaling, Results, etc.)   PR
                                 5 rounds for time:
                        10 Push-ups w/ Hand Release (HR)
                         10 Pull-ups (Jumping, Band, etc.)
                               30 KB Swings @ X#
                                 Rest Day/MWOD
                         2x2 min Bag/DB Squat Test @ X#

                                "Quarter Gone Bad"
                  5 rounds of 15/45 sec work/rest for max reps of:
                                  Box Jump @ X"
                                    SDHP @ Y#
                                     Push-up
                                    AMRAP12:
                           Bag Carry Round Trip @ X#
                              Sled Pull with Bag @ X#
                            15 DB Push Presses @ Y#
                               12-to-1 (12!) for time:
                                  DB Front Squat
                                      DB Row

                                Rest Day/MWOD
                       Push-up/Planche Push-up Progression

                          30 Burpee-Bag Cleans for time:

                              5RM Box Back Squat
Fight Gone Rad: 3 Rds with 1 min at each station, 1 minute rest at end of each round:
                                    -KB Swing
                                 -DB Push Press
                                  -Jump Rope/3
                                    "Cindy-ish"
                                    AMRAP15:
                              10 Pull-ups (jumping)
                                    5 Push-ups
                                  15 Air Squats
2010 Tracking
 Difficulty/PE Paleo H2O Mobility Sleep Stress Injury State
Comments
                                                                       Overview
• This spreadsheet is designed to log a Workout of the Day (WOD), track overall health data, Personal Records
• There are multiple tabs at the bottom for different worksheets that track daily performances and PRs. If you
spreadsheet will auto-calculate and track most data.
• There are a lot of built-in features, but the degree to which you utilize them is up to you. At the most basic le
of the Day (WOD) will give you the most bang for your buck.
• It takes a few measurable parameters to precisely define a workout: rounds, reps, weights, scaling, and time/
if you use a particular box height (e.g. 10") and a particular bar height (e.g. "low bar" or "6 ft bar") for jumping
"light band"), those things matter and the decision to use or not use them can drastically alter the experience/
the more useful it will be in the future to measure improvements.
• As you accumulate months of workouts, it will be insightful to start looking at your measured improvements
"Monostructural" or single-element measures (such as a Max Back Squat, 400m Run, or 50 Burpees). Monostru
initially be the more useful tool for beginners. As you become more familliar with the family of CrossFit WODs
long run both are equally important.
• To keep the PR spreadsheets manageable in size, most WOD benchmarks only have space for 4 unique entrie
space for 15 entries). Over time you wil likely re-test certain WODs many more times than we have made room
print or archive the current sheet and overwrite the oldest score with your newest one, or if you know how to
to expand the current space (or copy the entire worksheet to a new one). Finally, if you find yourself filling out
again, that is a good indication that perhaps you should try to do more of the WODs that are not getting filled


                                                  WOD
                                                                   Instructions
                                              Difficulty/PE
                                               (Perceived
 Training Log Example                 PR        Exertion)                 Paleo
                                      PR!           9            6 (4 beers)
• One day per line. Include relevant information as the WOD demands. Distance, time, rounds, reps or weight
movement substitutions are also useful information.
 • In addition, the spreadsheet has columns to note whether your performance for that day was a PR, and seve
valuable health-, life- and performance-influencing factors. This is a new feature and is somewhat open-ended
addadge "you have to measure [something] to know [anything]" applies. Use as many or as few as you are like
inclusive, so if there are other things that are important to you to measure (meds/supplements, wellness, men
a 1-10 scale, 1-5, 1-20, A-F grades, or simple words. It's up to you. What is important is that when things go rea
look at these variables and see if something stands out, and if so use that to your advantage and future plannin
 • Summarily: Paleo is the best nutrition plan to optimize human health we know of to date that can be applie
note it without prejudice. Your body needs at least half its bodyweight in ounces of water per day. If you have
pretty much an expert at Mobility. If you mobilized something for 10 minutes today, give yourself a 10. Most p
optimally. You know when you're stressed out, but do you note it? If you have a significant injury it's worth kee
it.
• The last column, Comments, provides the space for a little more detailed reflection. It can be a full-on diary
have a mental breakthrough on a movement, this is the place to note that. Similarly, most Monostructural PRs
noteworthy form of enlightenment, as it is something you/your body has never experienced before. WOD stra
Benchmark WODs
• Lots of great and highly varied workouts that, in aggregate, effectively define your Fitness Level. It is a fairly l
there are weights involved, the prescribed weights for men and women are written respectively as "95/65#" fo
improvements , not in meeting the arbitrary "Rx'd/prescribed" standard that define most of the workouts as th
Scaled workouts are equally measurable and useful, so embrace them.

Strength & Monostrucural PRs
• Again, these will initially be the most useful PRs to track because they are very simple and standardized. The
ever really do, such as swimming. Some people do though, and all these metrics provide a vauable insight into
• To rigorously test some very standardized events, such as a true 400 meter sprint, a track is highly recommen
movements and simple bodyweight skills because they are the most accessible, but all are important.
• Please do not change any of the values that are already filled in on the sheet unless you know what you are do



                                        Acronyms and Nomencl
          10! or 10-to1             10-9-8-7-6-5-4-3-2-1 reps
            AMRAPX                  As Many Reps (or Rounds) As Possible in X Minutes
                BS                  Back Squat
               BW                   Bodyweight
               C&J                  Clean and Jerk
                DB                  Dumbbell
                DL                  Deadlift
               DU                   Double Under
              E1RM                  Estimated 1-Rep Max
                FS                  Front Squat
               GTO                  Ground-to-Overhead
           HR Push-up               Hand Release Push-up
              HSPU                  Handstand Push-up
                KB                  Kettlebell
erview
all health data, Personal Records (PRs), and other common data.
aily performances and PRs. If you are careful about your data entry on the PR pages, the


 is up to you. At the most basic level, simply writing down what you did for the Workout


 , reps, weights, scaling, and time/score. Scaling is of particular importance. For example,
  w bar" or "6 ft bar") for jumping pull-ups, or a particular band for kipping pull-ups (e.g.
n drastically alter the experience/outcome. The more precisely you define what you did,


at your measured improvements in certain standardized "Benchmark WODs" and
m Run, or 50 Burpees). Monostructural tasks are simpler to measure and thus will
with the family of CrossFit WODs then they will become of greater importance. In the

nly have space for 4 unique entries (whereas Strength and Monostructural PRs have
e times than we have made room for. In this case it is recommended that you either
 west one, or if you know how to use Excel you can copy and paste more blank entries
ally, if you find yourself filling out many of the same WOD PR spaces over and over
 WODs that are not getting filled out.


ructions
                                                                    Injury
                   H2O          Mobility      Sleep      Stress     State      Comments
               3 nalgenes          10        good       5 (work) good
 ce, time, rounds, reps or weight are the basics. Scaling of gymnastics movements and

ce for that day was a PR, and several optional ratings you can use to quickly assess some
ure and is somewhat open-ended as to how you define and rate things but the old
 as many or as few as you are likely to track consistently. It's fairly inclusive but not all
 eds/supplements, wellness, mental state, etc.) , by all means include them. You can use
portant is that when things go really well or poorly -- in training and in life -- you take a
 our advantage and future planning.
now of to date that can be applied to a population. Where you deviate from it you can
ces of water per day. If you have been a part of our program for >3 months, you are
 today, give yourself a 10. Most people need 8-9 hours of sleep per night to function
e a significant injury it's worth keeping track of its progression and your management of
flection. It can be a full-on diary some days, and just an empty cell others. When you
milarly, most Monostructural PRs and some often revisited WOD PRs involve some
er experienced before. WOD strategy is also fair game.


 e your Fitness Level. It is a fairly long term goal to fill the sheet out completely. Where
 ritten respectively as "95/65#" for example. Also important to note, we obsess about
define most of the workouts as they were originally written to challenge elite athletes.



ery simple and standardized. The list is very inclusive even of some things we do not
ics provide a vauable insight into one's Fitness where possible.
sprint, a track is highly recommended. We tend to focus on the weightlifting
 e, but all are important.
  unless you know what you are doing with Excel.



nd Nomenclature
                   KTE          Knees-to-Elbows
                Met Con         Metabolic Conditioning
                   MU           Muscle-up
                 MWOD           MobilityWOD, www.mobilitywod.com
                   OHS          Overhead Squat
                    PJ          Push Jerk
                    PP          Push Press
                    PR          Personal Record
                   RM           Rep Max, e.g. "5RM" = 5-Rep Max
            Rx'd or "as Rx'd"   As prescribed. WOD done without any modifications
                  SDHP          Sumo Deadlift High Pull
                   TGU          Turkish Get-up
                   TTB          Toes-to-Bar
                  WOD           Workout of the Day
                                                       Strength and Monostrucural PRs
Current Bodyweight     180         LB
                     LIFT PRs                                                   LIFT PRs                                           MISCELLANEOUS PRs
    BW RATIO          MAX              SKILL                  BW RATIO    MAX                SKILL                              MAX                SKILL
      0.00             0              Snatch                    0.00       0                 Press                               0            Strict Pull-ups
      0.00             0           Power Snatch                 0.00       0               Push Press                            0          Kipping Pull-ups
      0.00             0          Clean and Jerk                0.00       0              Bench Press                            0         Unbroken Push-ups
      0.00             0               Clean                    0.00       0                Thruster                             0              L-Sit Hold
      0.00             0            Power Clean                 0.00       0            Single Leg Squat                         0         Wall Handstand Hold
      0.00             0            Back Squat                  0.00       0           Weighted Pull-up                          0        Free Handstand Hold
      0.00             0            Front Squat                 0.00       0              Weighted Dip                           0           Handstand Walk
      0.00             0          Overhead Squat                0.00       0          Weighted Muscle-up                         0          Unbroken HSPUs
      0.00             0              Deadlift                  0.00       0            Weighted HSPU                            0        Unbroken Muscle-ups
      0.00             0           Sumo Deadlift                0.00       0          Olympic Lifting Total                      0       Unbroken Double Unders
      0.00             0        Snatch Grip Deadlift            0.00       0             CrossFit Total                          0          Unbroken Pistols

         RUN PRs (write-in)                     ROW PRs (write-in)              SWIM PRs (write-in)
       MIN             SEC     DISTANCE       MIN       SEC   DISTANCE    MIN       SEC           DISTANCE
                              40 yard dash                      250m                           50 Free SC yards
                                  100m                          500m                          100 Free SC yards
                                  200m                          750m                          200 Free SC yards
                                  400m                           1K                           400 Free SC yards
                                  800m                           2K                          1 mile Free SC yards
                                 1 mile                          5K                            200 IM SC yards
                                   5K                            10K                           400 IM SC yards

                                                                         LIFT PRs
                                  Snatch                                                                      Power Snatch
      DATE            Notes       E1RM       1RM        3RM     5RM      DATE       Notes            E1RM               1 RM    3 RM      5 RM
                                    0                                                                  0
                                    0                                                                  0
                                    0                                                                  0
                                    0                                                                  0
                                    0                                                                  0
                                    0                                                                  0
                                    0                                                                  0
                                    0                                                                  0
                                    0                                                                  0
                                    0                                                                  0
                                    0                                                                  0
                                    0                                                                  0
                                    0                                                                  0
                                    0                                                                  0
                                    0                                                                  0
                              Clean and Jerk                                                                     Clean
      DATE            Notes       E1RM       1RM        3RM     5RM      DATE       Notes            E1RM                1 RM   3 RM      5 RM
                                    0                                                                  0
                                    0                                                                  0
                                    0                                                                  0
                                    0                                                                  0
                                    0                                                                  0
                   0                                           0
                   0                                           0
                   0                                           0
                   0                                           0
                   0                                           0
                   0                                           0
                   0                                           0
                   0                                           0
                   0                                           0
                   0                                           0
               Power Clean                                          Back Squat
DATE   Notes     E1RM        1RM   3RM   5RM   DATE   Notes   E1RM           1 RM   3 RM   5 RM
                   0                                            0
                   0                                            0
                   0                                            0
                   0                                            0
                   0                                            0
                   0                                            0
                   0                                            0
                   0                                            0
                   0                                            0
                   0                                            0
                   0                                            0
                   0                                            0
                   0                                            0
                   0                                            0
                   0                                            0
               Front Squat                                        Overhead Squat
DATE   Notes     E1RM        1RM   3RM   5RM   DATE   Notes   E1RM           1 RM   3 RM   5 RM
                   0                                            0
                   0                                            0
                   0                                            0
                   0                                            0
                   0                                            0
                   0                                            0
                   0                                            0
                   0                                            0
                   0                                            0
                   0                                            0
                   0                                            0
                   0                                            0
                   0                                            0
                   0                                            0
                   0                                            0
                 Deadlift                                          Sumo Deadlift
DATE   Notes     E1RM        1RM   3RM   5RM   DATE   Notes   E1RM           1 RM   3 RM   5 RM
                   0                                            0
                   0                                            0
                   0                                            0
                   0                                            0
                   0                                            0
                   0                                            0
                   0                                            0
                   0                                            0
                   0                                            0
                     0                                            0
                     0                                            0
                     0                                            0
                     0                                            0
                     0                                            0
                     0                                            0
             Snatch Grip Deadlift                                        Press
DATE   Notes       E1RM        1RM   3RM   5RM   DATE   Notes   E1RM             1 RM   3 RM   5 RM
                     0                                            0
                     0                                            0
                     0                                            0
                     0                                            0
                     0                                            0
                     0                                            0
                     0                                            0
                     0                                            0
                     0                                            0
                     0                                            0
                     0                                            0
                     0                                            0
                     0                                            0
                     0                                            0
                     0                                            0
                 Push Press                                           Bench Press
DATE   Notes       E1RM        1RM   3RM   5RM   DATE   Notes   E1RM             1 RM   3 RM   5 RM
                     0                                            0
                     0                                            0
                     0                                            0
                     0                                            0
                     0                                            0
                     0                                            0
                     0                                            0
                     0                                            0
                     0                                            0
                     0                                            0
                     0                                            0
                     0                                            0
                     0                                            0
                     0                                            0
                     0                                            0
                  Thruster                                          Single Leg Squat
DATE   Notes       E1RM        1RM   3RM   5RM   DATE   Notes   E1RM             1 RM   3 RM   5 RM
                     0                                            0
                     0                                            0
                     0                                            0
                     0                                            0
                     0                                            0
                     0                                            0
                     0                                            0
                     0                                            0
                     0                                            0
                     0                                            0
                     0                                            0
                     0                                            0
                     0                                            0
                             0                                                             0
                             0                                                             0
                      Weighted Pull-up                                                         Weighted Dip
DATE           Notes       E1RM        1RM     3RM        5RM    DATE    Notes            E1RM           1 RM       3 RM         5 RM
                             0                                                              0
                             0                                                              0
                             0                                                              0
                             0                                                              0
                             0                                                              0
                             0                                                              0
                             0                                                              0
                             0                                                              0
                             0                                                              0
                             0                                                              0
                             0                                                              0
                             0                                                              0
                             0                                                              0
                             0                                                              0
                             0                                                              0
                     Weighted Muscle-up                                                       Weighted HSPU
DATE           Notes       E1RM        1RM     3RM        5RM    DATE    Notes            E1RM           1 RM       3 RM         5 RM
                             0                                                              0
                             0                                                              0
                             0                                                              0
                             0                                                              0
                             0                                                              0
                             0                                                              0
                             0                                                              0
                             0                                                              0
                             0                                                              0
                             0                                                              0
                             0                                                              0
                             0                                                              0
                             0                                                              0
                             0                                                              0
                             0                                                              0
                                                           MISCELLANEOUS PRs
       Strict Pull-ups                    Kipping Pull-ups              Unbroken Push-ups                         L-Sit Hold
DATE            Notes      MAX       DATE     Notes        MAX   DATE    Notes            MAX           DATE       Notes         MAX




   Wall Handstand Hold                   Free Handstand Hold             Handstand Walk                         Unbroken HSPUs
DATE         Notes         MAX        DATE     Notes      MAX    DATE   Notes              MAX   DATE      Notes        MAX




   Unbroken Muscle-ups                  Unbroken Double Unders          Unbroken Pistols
DATE         Notes         MAX        DATE     Notes       MAX   DATE   Notes              MAX




                                                           Run PRs
DATE         Notes       40 yd dash   100M     200M      400M    800M   1 Mile             5K    10K    Half Marathon




                                                           Row PRs
DATE         Notes         250M       500M     750M       1K     1.5K     2K               3K    5K         10K
                                Swim PRs (Short Course yards)
DATE   Notes   50 FR   100 FR   200 FR   400 FR   800 FR 1 Mile FR SC yds   100 IM   200 IM   400 IM
                                                             Benchmark
    THE GIRLS                     SCORE/TIME
     Barbara                                                   Time
       Cindy                                                 Rds + Reps
       Diane                                                   Time
     Elizabeth                                                 Time
        Fran                                                   Time
      Grace                                                    Time

   THE HEROES                     SCORE/TIME
     Abbate                                                    Time
       Bull                                                    Time
       DT                                                      Time
      Jack                                                   Rds + Reps
     Jeremy                                                    Time

CROSSFIT OPEN 2011                    REPS
   CF Open 11.1                                                 Reps
   CF Open 11.2                                                 Reps
   CF Open 11.3                                                 Reps

                                                                                     THE GIRLS
                    "Barbara"                                          "Cindy"
        5 rounds; 3 min rest between each                             AMRAP20:
                    20 Pull-ups                                       5 Pull-ups
                   30 Push-ups                                       10 Push-ups
                    40 Sit-ups                                       15 Air Squats
                  50 Air Squats
      DATE               SCORE/TIME       SCALING        DATE




                     "Fran"                                            "Grace"
         3 rounds, 21-15-9 reps for time:             30 Power Cleans and Jerks @ 135/95# for
                Thrusters 95/65#
                    Pull-ups

      DATE              SCORE/TIME          SCALING      DATE
                "Kelly"                                       "Mary"
          5 rounds for time:                                AMRAP20:
              400m run                                       5 HSPUs
     30 Box Jumps @ 24/20"                                   10 Pistols
 30 Wall Balls to 10' target @ 20/14#                       15 Pull-ups
DATE               SCORE/TIME         SCALING   DATE




                                                                        THE HEROE
            "Abbate"                                          "Bull"
             For time:                                  2 rounds for time:
            1 mile Run                                 200 Double Unders
  21 Clean and Jerks @ 155/110#                   50 Overhead Squats @ 135/95#
            800m Run                                       50 Pull-ups
  21 Clean and Jerks @ 155/110#                             1 mile Run
            1 mile Run
DATE             SCORE/TIME           SCALING   DATE




              "Jeremy"                                       "McGhee"
   3 rounds, 21-15-9 reps for time:                          AMRAP30:
     Overhead Squats @ 95/65#                          5 Deadlifts @ 275/195#
               Burpees                                      13 Push-ups
                                                       9 Box Jumps @ 24/20"
DATE              SCORE/TIME        SCALING   DATE




             "Rankel"                                         "Wittman"
            AMRAP20:                                      7 rounds for time:
      6 Deadlifts @ 225/155#                         15 KB Swings @ 1.5/1 pood
         7 Burpee-Pull-ups                           15 Power Cleans @ 95/65#
    10 KB Swings @ 2/1.5 pood                          15 Box Jumps @ 24/20"
            200m Run
DATE              SCORE/TIME        SCALING   DATE




                                                                  CROSSFIT OPEN
           CF Open 11.1                                  CF Open 11.2
            AMRAP10:                                      AMRAP15:
         30 Double Unders                            9 Deadlift @ 155/100#
15 Power Snatches or GTO @ 75/55#                12 Push-ups w/ Hand Release
                                                    15 Box Jumps @ 24/20"
DATE              SCORE/TIME        SCALING   DATE




            CF Open 11.5                                    CF Open 11.6
              AMRAP15:                                         AMRAP7:
    5 Power Cleans @ 145/100#                 3, 6, 9, 12, 15, etc.Thrusters @ 100/65#
           10 Toes-to-Bar                     3, 6, 9, 12, 15, etc.Chest to Bar Pull-ups
15 Wall Balls @ 20 and 10'/14# and 9'
DATE   SCORE/TIME   SCALING   DATE
       Benchmark WODs
                                                   THE GIRLS                     SCORE/TIME
         Time                                        Helen
       Rds + Reps                                    Isabel
         Time                                         Kelly
         Time                                        Mary
         Time                                        Nancy
         Time                                      Nasty Girls

                                                  THE HEROES                     SCORE/TIME
         Time                                       McGhee
         Time                                        Murph
         Time                                         Nate
       Rds + Reps                                   Rankel
         Time                                       Wittman

                                               CROSSFIT OPEN 2011                    REPS
          Reps                                    CF Open 11.4
          Reps                                    CF Open 11.5
          Reps                                    CF Open 11.6

                               THE GIRLS
                 "Cindy"                                     "Diane"
                AMRAP20:                          3 rounds, 21-15-9 reps for time:
                5 Pull-ups                              Deadlift 225/155#
               10 Push-ups                                    HSPU
               15 Air Squats

             SCORE/TIME         SCALING        DATE      SCORE/TIME         SCALING




                 "Grace"                                    "Helen"
30 Power Cleans and Jerks @ 135/95# for time           3 rounds for time:
                                                           400m run
                                                   21 KB Swings @ 1.5/1 pood
                                                          12 Pull ups
             SCORE/TIME         SCALING        DATE     SCORE/TIME        SCALING
          "Mary"                               "Nancy"
        AMRAP20:                           5 rounds for time:
         5 HSPUs                               400m run
         10 Pistols                  15 Overhead Squats @ 95/65#
        15 Pull-ups
      SCORE/TIME       SCALING     DATE    SCORE/TIME        SCALING




                      THE HEROES
            "Bull"                               "DT"
      2 rounds for time:                   5 rounds for time:
     200 Double Unders                 12 Deadlifts @ 155/110#
50 Overhead Squats @ 135/95#          9 Hang Cleans @ 155/110#
         50 Pull-ups                   6 Push Jerks @ 155/110#
          1 mile Run

      SCORE/TIME       SCALING     DATE    SCORE/TIME        SCALING




         "McGhee"                              "Murph"
         AMRAP30:                              For time:
   5 Deadlifts @ 275/195#                     1 mile Run
        13 Push-ups                          100 Pull-ups
   9 Box Jumps @ 24/20"                     200 Push-ups
                                            300 Air Squats
                                                      1 mile Run
           SCORE/TIME          SCALING       DATE   SCORE/TIME     SCALING




               "Wittman"
           7 rounds for time:
      15 KB Swings @ 1.5/1 pood
      15 Power Cleans @ 95/65#
        15 Box Jumps @ 24/20"

           SCORE/TIME          SCALING




                     CROSSFIT OPEN 2011
            CF Open 11.2                           CF Open 11.3
             AMRAP15:                                AMRAP5:
        9 Deadlift @ 155/100#            Squat Clean and Jerks @ 165/110#
    12 Push-ups w/ Hand Release
       15 Box Jumps @ 24/20"
          SCORE/TIME        SCALING     DATE      SCORE/TIME      SCALING




              CF Open 11.6
                 AMRAP7:
3, 6, 9, 12, 15, etc.Thrusters @ 100/65#
3, 6, 9, 12, 15, etc.Chest to Bar Pull-ups
SCORE/TIME   SCALING
SCORE/TIME
                        Time
                        Time
                        Time
                      Rds + Reps
                        Time
                        Time

SCORE/TIME
                        Time
                        Time
                      Rds + Reps
                      Rds + Reps
                        Time

  REPS
                         Reps
                         Reps
                         Reps


                       "Elizabeth"
             3 rounds, 21-15-9 reps for time:
                Squat Cleans @ 135/95#
                        Ring Dips


         DATE        SCORE/TIME        SCALING




                       "Isabel"
         30 Power Snatches @ 135/95# for time




         DATE        SCORE/TIME        SCALING
         "Nasty Girls"
       3 rounds for time:
         50 Air Squats
         7 Muscle-ups
   10 Hang Cleans @ 135/95#
DATE     SCORE/TIME       SCALING




             "Jack"
           AMRAP20:
   10 Push Presses @ 115/80#
   10 KB Swings @ 1.5/1 pood
     10 Box Jumps @ 24/20"


DATE     SCORE/TIME      SCALING




             "Nate"
           AMRAP20:
          2 Muscle-ups
            4 HSPUs
    8 KB Swings @ 2/1.5 pood
DATE     SCORE/TIME     SCALING




          CF Open 11.4
           AMRAP10:
      60 Bar-Facing Burpees
  30 Overhead Squats @ 120/90#
          10 Muscle-ups
DATE      SCORE/TIME      SCALING
                                                                           Absurd Rec WODs
    THE BOULDERS                     SCORE/TIME
      Full Hill Run                                          Time
      Bag Hill Run                                           Time
      Absurd Mile                                            Time
       50 Burpees                                            Time
    2 Min Squat Test                                        Rep-lbs
  1 Min Max Tire Flips                                      Rep-lbs
   Combined Tabata                                           Reps
30 sec Max Sled Gasser                                        lbs
   The Bear Complex                                           lbs
        The Chief                                            Reps
   Quarter Gone Bad                                          Reps

                                                                                                THE BOULDERS
              "Full Hill Run"                                     "Bag Hill Run"                                             "Absurd Mile"                                  "50 Burpees"
                  For time:                                           For time:                                                  For time:                                     For time:
           Run from street to mats                  Run from the street to the mats with a X# bag                       4x400m laps around the lots                     50 Burpees or AMRAP5
        DATE                   SCORE/TIME SCALING    DATE           SCORE/TIME           SCALING               DATE                   SCORE/TIME       SCALING   DATE       SCORE/TIME       SCALING




             "2 Min Squat Test"                              "1 Min Max Tire Flips"                                     "30 sec Max Sled Gasser"                         "Combined Tabata"
         Max Squats w/ X# in 2 minutes                 Max Tire Flips w/ X# tire in 1 minutes                         Max Load Sled Gasser in 30 sec                     4 Movement Tabata:
                                                                                                                                                                               Pull-up
                                                                                                                                                                              Push-up
                                                                                                                                                                               Sit-up
                                                                                                                                                                              Air Squat
        DATE                   SCORE/TIME SCALING    DATE           SCORE/TIME           SCALING               DATE                  SCORE/TIME        SCALING   DATE       SCORE/TIME        SCALING




             "The Bear Complex"                                     "The Chief"                                           "Quarter Gone Bad"
        7 reps unbroken for max weight:              5 cycles for max total reps in 3 minutes of:                      5 rounds for max total reps:
         Clean-Thruster-Back Thruster                       3 Power Cleans @ 135/95#                                15 sec Max Thrusters @ 135/95#
                      OR                                            6 Push-ups                                                 Rest 45 Sec
       Power Clean-Front Squat-Push-Jerk                            9 Air Squats                                      15 sec Wt. Pull-up @ 50/35#
           Back Squat-BTN Push Jerk                                Rest 1 minute                                               Rest 45 sec
                                                                                                                           15 sec Max Burpees
                                                                                                                               Rest 45 sec
        DATE                   SCORE/TIME SCALING    DATE           SCORE/TIME           SCALING               DATE                  SCORE/TIME        SCALING
                                                               Beginner's Benchmarks
     THE ROCKS                               SCORE/TIME             UNITS
   AMRAP5 Burpees                                                   Reps
   2 Min Squat Test                                                Rep-lbs
       Half Cindy                                                 Rds + Reps
1 min max HR Push-ups                                               Reps
 1 min max Air Squats                                               Reps
 5RM Box Back Squat                                                  lbs
      Full Hill Run                                                 Time

                  AMRAP5 Burpees                                       2 Min Squat Test                              "Half Cindy"                         1 min max HR Push-ups
                Max Burpees in 5 minutes                          Max Squats w/ X# in 2 minutes                       AMRAP10:                      Max Hand-Release Push-ups in 1 minute
                                                                                                                      5 Pull-ups
                                                                                                                     10 Push-ups
                                                                                                                     15 Air Squats
       DATE                     SCORE/TIME           SCALING   DATE          SCORE/TIME          SCALING   DATE    SCORE/TIME          SCALING      DATE        SCORE/TIME        SCALING




                 1 min max Air Squats                                    5RM Box Back Squat                            Full Hill Run
                Max Air Squats in 1 minute                            5 Rep-Max Box Back Squat                           For time:
                                                                                                                  Run from street to mats
       DATE                     SCORE/TIME           SCALING   DATE          SCORE/TIME          SCALING   DATE    SCORE/TIME             SCALING

				
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