Elliot 24 December 2010

See 17 July post

I smashed my time:

My laps were
11:45.27
12:20.63
12:48.64
for a total of
40:55.38 with the rest time added in already.

Sorry it has been so long since I have been on here. I went on leave in Nov and was buried with work when I got back. I will do my best to keep up.

WOD

WOD 4 Oct 2010

8, 8, 6, 6, 4, 4, 2, 2 DL
then
21-15-9
Wall ball 20 lb ball
Box jumps 26" box
Burpees

Ski- 7:02 ?
Cpt- 8:29

WOD 5 Oct 2010- from CF AK

"Say What?"

Complete 50 Squat Cleans @ 135/93 lb while completing 5 pull-ups at the top of each minute.

- @ 10 min you have the option to stop doing pull-ups and focus on completing the cleans

Ski-23:50

CPT- 20:25

WOD 6 OCt 2010

KB workout- not timed. 

2 sets of of each

KBS

windmills

snatch

power clean

clean 

clean & jerk

TGU

shoulder press

goblet squat thruster

Well, the internet is working again for now. We will see how it goes.

WOD

I apologize for the delayed reports. The internet has not been cooperative and I have been busy with mission details.

11 Sep 10
ran 9.11K for Patriots Day in the morning and planned to do the CF challenge in the evening but I was smoked. Ski found another partner and won the event. His partner did 9:07, and ski did 9:23. Ski was third overall and the team took first. Nice job Ski.

12 Sep 10 Recovery Day

13 Sep 10
I missed the workout with Ski. He did a workout off CF Alaska by himself and I worked out with the class. We did 15, 12, 9, 6, 3 Cleans 75 lbs, Ring dips and 5 tire flips each round. I finished in 11:49.

14 Sep 10- Fran
Ski set his PR with 4:48. Great job Ski.
CPT 6:54, that is my PR but I was still in recovery mode from the run and feel I can do it in under 6 mins the next time.

15 Sep 10- Give Me a Break from CF Alaska

Ski- 13:30
CPT 14:15, felt better but still not right

Class:
Tag Team
Station #1- Burpees 6-1-6. One member of the team works and the other rests
Station #2- Thrusters/Pull-ups- 10, 8, 6, 4, 2 One member of the team works and the other rests
Station #3- Abmat/Back Ext- 3x25 ea, Both members work and switch when finished.

16 Sep 10- Rest day for me
Ski worked out but I am not sure what he did.

WOD

It has been a while since I have been on here, huh? The internet has not been the best lately and I have been busy with other mission requirements. I am going to try to post all the workouts for the last week here while I am on.

2 Sep 10- rest day

WOD 3 Sep 10

Helen

WOD 4 Sep 10

CrossFit Total

5 Sep 10- RD

WOD 6 Sep 10

Straight Sets off CrossFit Alaska

WOD 7 Sep 10

Tabata- DU's, Push-ups, Sit-ups, Pull-ups, Squats

WOD 8 Sep 10

15 HSPU
3 L Pull-ups
12 HSPU
6 LPU
9 HSPU
9 LPU
6 HSPU
12 LPU
3 HSPU
15 LPU

WOD

For time:

21-18-15-12-9-6-3
135 lb Front squat
back ext
sit-ups

Class:

Helen

WOD 31AUG 10

I did the CFE WOD but was not able to get in a CF WOD because I was traveling

Eva was done at BAF

WOD 30 Aug 10

Ivan

AMRAP in 20 min
12 reps PP @ 95lbs
10 pull-ups

WOD

23-28 Aug- We worked out on Mon but I was not able to get on the internet. Then I have been gone for a few days. I am not sure if the team worked out today. I will be ready to go for Mon class.

WOD

Rest Day

WOD 21 Aug 10

FGB challenge

No Class: I suggested the class do the challenge but they did not want to do that.

WOD 20 Aug 10

Advanced:

500 DU's for time

then Clean and Jerk practice

NO class today

WOD 19 Aug 10

Advanced:

"Diane"
21-15-9
225 DL
HSPU

Beginner:

2- 3 min rds, team event- one person rest while the other works

3- Med ball cleans
6- Burpess
9- squats

then,

2 rds

400m run
max push-ups
max pull-ups

WOD

I am not sure what was done today. I had to take a day off.

WOD 17 Aug 10

12 110yd sprints on the minute, rest for the time remaining

2 rds for time: modified from the CF Alaska site.

50 x KBS @ 20% BW
40 x Push-ups
30 x lunges
20 x toes to bar
10 x pull-ups

Each exercise is to be done without stopping. If you stop once you have started an exercise it is a 30 sec penalty. You may rest as long as you need between exercises.

WOD 16 Aug 10

Heavy KB workout

Class:
DL
TGU
Abmat sit-ups
SDLHP
PP
KTE

1 min rds with 1 min rest between exercises. 3 rds

WOD

Rest Day

WOD 14 Aug 10

Abs of Steel from Crossfit Alaska

WOD 13 Aug 10

Annie & Coe

WOD 12 Aug 10

Rest day

WOD

Mary for Advanced

Class:

Buy in:
Agility Drills

WOD:4 Rds for time:
400m run
25 Burpees

Cash out:
50 sit-ups
50 back ext

WOD

AdamBrown for time:

2rds

24 reps of each of the following
295 lb DL
box jumps 24"
wall ball
195 lb BP
box jumps 24"
wall ball
145 lb clean

WOD

Rest day in preparation for the Bear tomorrow from CF Alaska's website.

WOD 8 Aug 2010

Advanced:

AMRAP in 20 min from the main site:

Back squat 185 7 reps
one arm OH lunges with 45lb DB 10 steps (right hand)
7 Burpees
one arm OH lunges with 45lb DB 10 steps (left hand)

Beginners:

FGB modified because we have been doing box jumps and wall ball the last few workouts

Thrusters
sit-ups
Tire flips
Lunges with a rock on your shoulder
Fire hose farmer carry

WOD 7 Aug 2010

KB workout

WOD 6 Aug 2010

No classes

WOD

Advanced:

For time:
3 rounds
run 800m
10 tire flips
25 back ext
20 DL @ 205

Beginners:

Buy in

Tabata squats

WOD

3 rds for time

20 Wall Ball over the bar to partner (20 ea)
15 back ext
20 PP 45/25
15 sit-ups

cash out

12 X 20m sprints

WOD 4 Aug 2010

Skills day-

For time:
21-15-9
DL
Box jumps
Pull-ups

WOD 2 Aug 2010

Bike
50 push-ups
50 sit-ups

WOD 2 Aug 2010

Murph

1 mile run
100 pull-ups
200 push-ups
300 squats
1 mile run

Add a 20 lb vest if you have one.

You can partition the exercises but you must start and end with the 1 mile run.

Rest Day

WOD 7-31-10

For time:

6 reps

400m run
25 Burpees

WOD 7-30-10

Donkey Kong

21-15-9

Burpees
KBS
Box Jumps

WOD

Roy off the main site

Turnover from CrossFit Alaska

AMRAP in 20 min

6 pull-ups
9 wall ball
12 box jump

"Angie"

100 pull-ups
100 push-ups
100 sit-ups
100 squats

CPT-19:40.01
BAX- 17:48.77

Our class had a two new members today. Good to have you Melissa and Steve

The workout for the class was:

Warm-up

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Burpeea
1, 2, 3, 4, 5, 6, 7, 8, 9, 10 SDLHP (65/45)

Jim and Steve- 17:10.47
Pam and Melissa- 19:45.98
Cope- 11:45
Powell- 14:37
Robin 13:00

Great job today. I saw alot of hard work and better form. The form will come with practice.

Welcome Steve and Melissa.

Due to mission we will have our next class on Thur. See you then.

WOD

Advanced:

KB circuit
then
Tire flip 50 yds
Box jump/200 lb farmer carry
lunges with 80lb dummy 50 yds
fireman carry your partner

Beginner:
DB Complex

DL
Bent over rows
Hang clean
Front squat
push-up/rows
OHS

Each participant chose a weight.

WOD

Advanced:

This is courtesy of the CrossFit Main site web page

7 rds for time

205 lb Clean 3 reps
ring HSPU 4 reps

Beginner:

3 rds for time

Run 400m
25 Thrusters 25 lbs
25 Abmat sit-ups
25 KBS 20 lbs
25 medicine ball cleans (ball of your choice)

WOD

50 Push-ups
50 cal on Eliptical
50 PP @ 45lbs
50 cal on Eliptical
50 incline sit-ups
50 cal on Eliptical
50 Goblet squats @ 45lbs
50 cal on Eliptical
50 walking lunges
50 cal on Eliptical
50 back ext
50 cal on Eliptical

Mini Angie (modified)

50 push-ups
50 sit-ups
50 squats
50 walking lunges

Ski and I did the mini Angie with normal exercises per Angie. We also did a KB workout prior to the Mini Angie.

Rest Day

Elliot 17 July 2010

For time:

Run 1/4 mi
20 push-ups
20 sit-ups
20 pull-ups
20 squats
Run 1/2 mi

10 push-ups

10 sit-ups

10 pull-ups

10 squats

rest 2mins

Repeat three times

Thanks to CrossFit Alaska. If you want to know more about Elliot check out the CF Alaska web page and go to the what's hot and WOD link.

Mini Murph

Today is the first day we can actually post something on this site. It is great to be a member of the affiliate team, finally. I have tried in the past to do something and have not made it work to this point. We started with a medium workout today. We will be posting 1 or 2 workouts on a daily basis. You will choose the workout you would like to do based on your skill level. If the advanced workout it too hard then modify it and post what you did in the comments. This will help you keep track of your progress and let others know what your times or weights are in reference to. We will post something each day due to the different schedules we all have here. If you do not like the workouts feel free to check the CrossFit main page at www.crossfit.com.

For time:

800m run
50 pull-up
100 push-ups
150 squats
partition the 3 exercises above as needed
800m run