Absurd-Rec-Training-Log

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                                               2011
   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/   Pale   H2 Mobility Slee Stres   Injury
      PE         o     O            p     s     State
Comments
5 rounds; 3 min rest between
            each
               2
Date     Day
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1-May    Sat
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31-Dec   Fri
                                2010
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/   Pale   H2 Mobility Slee Stres   Injury
      PE         o     O            p     s     State
Comments
                                                                   Overview
• This spreadsheet is designed to log a Workout of the Day (WOD), track overall health data, Personal Re
• There are multiple tabs at the bottom for different worksheets that track daily performances and PRs. If
pages, the 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 ba
Workout 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
example, if you use a particular box height (e.g. 10") and a particular bar height (e.g. "low bar" or "6 ft bar
kipping pull-ups (e.g. "light band"), those things matter and the decision to use or not use them can drasti
precisely you define what you did, 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 improveme
"Monostructural" or single-element measures (such as a Max Back Squat, 400m Run, or 50 Burpees). Mon
will initially be the more useful tool for beginners. As you become more familliar with the family of CrossF
importance. In the long run both are equally important.
• To keep the PR spreadsheets manageable in size, most WOD benchmarks only have space for 4 unique
have space for 15 entries). Over time you wil likely re-test certain WODs many more times than we have m
you either print or archive the current sheet and overwrite the oldest score with your newest one, or if you
more blank entries to expand the current space (or copy the entire worksheet to a new one). Finally, if you
spaces over and over again, that is a good indication that perhaps you should try to do more of the WODs


                                                               Instructions
                                                WOD
                                            Difficulty/PE
 Training Log Example                PR      (Perceived               Paleo
                                       PR!    Exertion)
                                                  9                    6 (4 beers)
• One day per line. Include relevant information as the WOD demands. Distance, time, rounds, reps or we
movements and movement substitutions are also useful information.
 • In addition, the spreadsheet has columns to note whether your performance for that day was a PR, and
assess some valuable health-, life- and performance-influencing factors. This is a new feature and is som
things but the old addadge "you have to measure [something] to know [anything]" applies. Use as many o
fairly inclusive but not all inclusive, so if there are other things that are important to you to measure (med
means include them. You can use a 1-10 scale, 1-5, 1-20, A-F grades, or simple words. It's up to you. Wha
poorly -- in training and in life -- you take a look at these variables and see if something stands out, and if
 • Summarily: Paleo is the best nutrition plan to optimize human health we know of to date that can be ap
can note it without prejudice. Your body needs at least half its bodyweight in ounces of water per day. If y
you are pretty much an expert at Mobility. If you mobilized something for 10 minutes today, give yourself a
to function optimally. You know when you're stressed out, but do you note it? If you have a significant inju
your management of it.
 • The last column, Comments, provides the space for a little more detailed reflection. It can be a full-on d
you have a mental breakthrough on a movement, this is the place to note that. Similarly, most Monostruct
some noteworthy form of enlightenment, as it is something you/your body has never experienced before.
Benchmark WODs
• Lots of great and highly varied workouts that, in aggregate, effectively define your Fitness Level. It is a f
Where there are weights involved, the prescribed weights for men and women are written respectively as
obsess about improvements, not in meeting the arbitrary "Rx'd/prescribed" standard that define most of t
challenge elite athletes. 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
not ever really do, such as swimming. Some people do though, and all these metrics provide a vauable ins
• To rigorously test some very standardized events, such as a true 400 meter sprint, a track is highly recom
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



                                    Acronyms and Nomenc
         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
overall health data, Personal Records (PRs), and other common data.
 daily performances and PRs. If you are careful about your data entry on the PR

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

nds, reps, weights, scaling, and time/score. Scaling is of particular importance. For
 eight (e.g. "low bar" or "6 ft bar") for jumping pull-ups, or a particular band for
o use or not use them can drastically alter the experience/outcome. The more
o measure improvements.
ng at your measured improvements in certain standardized "Benchmark WODs" and
400m Run, or 50 Burpees). Monostructural tasks are simpler to measure and thus
milliar with the family of CrossFit WODs then they will become of greater

ks only have space for 4 unique entries (whereas Strength and Monostructural PRs
many more times than we have made room for. In this case it is recommended that
  with your newest one, or if you know how to use Excel you can copy and paste
eet to a new one). Finally, if you find yourself filling out many of the same WOD PR
 uld try to do more of the WODs that are not getting filled out.


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

ance for that day was a PR, and several optional ratings you can use to quickly
 his is a new feature and is somewhat open-ended as to how you define and rate
ything]" applies. Use as many or as few as you are likely to track consistently. It's
portant to you to measure (meds/supplements, wellness, mental state, etc.) , by all
mple words. It's up to you. What is important is that when things go really well or
  if something stands out, and if so use that to your advantage and future planning.
 e know of to date that can be applied to a population. Where you deviate from it you
  in ounces of water per day. If you have been a part of our program for >3 months,
10 minutes today, give yourself a 10. Most people need 8-9 hours of sleep per night
 it? If you have a significant injury it's worth keeping track of its progression and
d reflection. It can be a full-on diary some days, and just an empty cell others. When
hat. Similarly, most Monostructural PRs and some often revisited WOD PRs involve
 has never experienced before. WOD strategy is also fair game.


efine your Fitness Level. It is a fairly long term goal to fill the sheet out completely.
men are written respectively as "95/65#" for example. Also important to note, we
" standard that define most of the workouts as they were originally written to
ul, so embrace them.


re very simple and standardized. The list is very inclusive even of some things we do
se metrics provide a vauable insight into one's Fitness where possible.
ter sprint, a track is highly recommended. We tend to focus on the weightlifting
 sible, but all are important.
heet unless you know what you are doing with Excel.



d 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
                                                      Benchma
    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
                   "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 @ 13
                Thrusters 95/65#                                    time
                     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 H
            "Abbate"                                          "Bull"
             For time:                                  2 rounds for time:
            1 mile Run                                 200 Double Unders
  21 Clean and Jerks @ 155/110#                   50 Overhead Squats @ 135
            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 po
        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
          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 Relea
                                               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 @ 1
          10 Toes-to-Bar                  3, 6, 9, 12, 15, etc.Chest to Bar
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"
0 Power Cleans and Jerks @ 135/95# for            3 rounds for time:
                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 AMR
        DATE                   SCORE/TIME SCALING    DATE           SCORE/TIME           SCALING               DATE                 SCORE/TIME         SCALING   DATE




             "2 Min Squat Test"                              "1 Min Max Tire Flips"                                    "30 sec Max Sled Gasser"                          "Combined Taba
         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 Taba
                                                                                                                                                                                Pull-up
                                                                                                                                                                               Push-up
                                                                                                                                                                                Sit-up
                                                                                                                                                                               Air Squat
        DATE                   SCORE/TIME SCALING    DATE          SCORE/TIME          SCALING                 DATE                  SCORE/TIME        SCALING   DATE
                                                    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 Pus
                Max Burpees in 5 minutes              Max Squats w/ X# in 2 minutes    AMRAP10:      Max Hand-Release Push-up

				
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