⚑ - CrossFit WOD 833 [144 of 144 in 2011: 100.00% complete - 532 in a row] (28 Jun 2011)
3 RFT: 15 handstand pushups, 12 muscle ups (rings @ 5')
=> 9:03.75 (1st of 2 WODs today)

⚑ - CrossFit WOD 834 [145 of 145 in 2011: 100.00% complete - 533 in a row] (28 Jun 2011)
Row/rst 1/2/3/4/3/2/1 min
=> 4140 m t, 3997 m off (★ PR by 96 m), 287, 566 ★, 724, 904, 752 ★, 511, 254.

⚑ - CrossFit WOD 835 [146 of 146 in 2011: 100.00% complete - 534 in a row] (29 Jun 2011)
3 RFT (21, 15, 9): Swings, Sumo Deadlift High Pulls, Back Extensions (all with 35# KB) => 05:11.15

⚑ - CrossFit WOD 836 [147 of 147 in 2011: 100.00% complete - 535 in a row] (29 Jun 2011)
Run/rest 1/2/3/4/3/2/1 min
=> 3685 m

⚑ - CrossFit WOD 837 [148 of 148 in 2011: 100.00% complete - 536 in a row] (30 Jun 2011)
7 RFT: 10 Back Squats (95#)
=> 11:42.52

⚑ - CrossFit WOD 838 [149 of 149 in 2011: 100.00% complete - 537 in a row] (30 Jun 2011)
Row 5000 m
=> 21:22.40 (★ PR by 2.1 s)

⚑ - CrossFit WOD 839 [150 of 150 in 2011: 100.00% complete - 538 in a row] (01 Jul 2011)
30 muscle ups (rings @ 5')
=> 04:03.66

⚑ - CrossFit WOD 840 [151 of 151 in 2011: 100.00% complete - 539 in a row] (05 Jul 2011)
3 RFT: 3 Turkish get ups, 35# KB (L), 3 Turkish get ups, 35# KB (R), 800 m run
=> 21:47.83

⚑ - CrossFit WOD 841 [152 of 152 in 2011: 100.00% complete - 540 in a row] (06 Jul 2011)
FT: 5/15, 10/30, 15/45, 10/30, 5/15 (muscle ups / DB squats 2x35#) [45/135 total]
=> 19:20.85 (★ PR by 53.50 s)

⚑ - CrossFit WOD 842 [153 of 153 in 2011: 100.00% complete - 541 in a row] (07 Jul 2011)
5 RFT: 30 GHD situps, 25 back extensions (35# KB)
=> 7:58.02 (★ PR by 7.46 s)

⚑ - CrossFit WOD 843 [154 of 154 in 2011: 100.00% complete - 542 in a row] (08 Jul 2011)
Rowing: 2000 m, 1500 m, 1000 m, 500 m, rest 3 min btwn rnds
=> 5078 m t, 8:05.0, 6:22.2 ★, 4:30.2, 1:55.5

⚑ - CrossFit WOD 844 [155 of 155 in 2011: 100.00% complete - 543 in a row] (09 Jul 2011)
3 RFT: 400 m run, 25 KB Swings 53#, with cc
=> 13:30.18

⚑ - CrossFit WOD 845 [156 of 156 in 2011: 100.00% complete - 544 in a row] (11 Jul 2011)
Row 30 minutes
=> 6850 m (★ PR by 112 m)
=> 6 min split best -> 1449 m (★ PR by 10 m)

⚑ - CrossFit WOD 846 [157 of 157 in 2011: 100.00% complete - 545 in a row] (12 Jul 2011)
Running clock (15 min): power snatch
=> 75# x 3, 85# x 3, 95# x 3, 105# x 3, 115# x 3

⚑ - CrossFit WOD 847 [158 of 158 in 2011: 100.00% complete - 546 in a row] (13 Jul 2011)
Run 13 laps (3.25 mi, 5.2K)
=> 28:03.18
=> 5K @ 27:06.34
Really slow, but improving.

⚑ - CrossFit WOD 848 [159 of 159 in 2011: 100.00% complete - 547 in a row] (14 Jul 2011)
3 RFT: 100 m waiter walk R (35# KB), 30 GHDs, 100 m waiter walk L (35# KB), 30 back ext (35# KB)
=> 13:47.61

⚑ - CrossFit WOD 849 [160 of 160 in 2011: 100.00% complete - 548 in a row] (15 Jul 2011)
Running clock: KB Snatch 35#, both sides (1 each 1st min, 2 each 2nd min, etc.)
=> 11 rounds (66 each side, 132 total)

⚑ - CrossFit WOD 850 [161 of 161 in 2011: 100.00% complete - 549 in a row] (16 Jul 2011)
4 RFT: 25 KB Swings, 25 KB Sumo Deadlift High Pulls, 25 KB Back Extensions (all KB @ 35#), 400 m run
=> 21:53.71

⚑ - CrossFit WOD 815 [126 of 126 in 2011: 100.00% complete - 514 in a row] (06 Jun 2011)
AMRAP 10: KB Clean & Jerk (53#)
=> 60

⚑ - CrossFit WOD 816 [127 of 127 in 2011: 100.00% complete - 515 in a row] (07 Jun 2011)
Row 2K, 1.5K, 1K, 500m (rest 3 min btwn rnds)
=> 8:04.90 (★ PR by 13.9s), 6:30.20, 4:12.70, 1:56.50

⚑ - CrossFit WOD 817 [128 of 128 in 2011: 100.00% complete - 516 in a row] (08 Jun 2011)
2-2-2-2-2-2-2 push jerk (clean from floor)
=> 95#, 100#, 105#, 110#, 115#, 120#, 125#, 130#, 135#, 140# ★

⚑ - CrossFit WOD 818 [129 of 129 in 2011: 100.00% complete - 517 in a row] (08 Jun 2011)
AMRAP 15: 15 KB Swings (53#), 10 ring dips, 20 thrusters (2x20#) [2nd WOD today]
=> 4 rounds + 15 KB Swings

⚑ - CrossFit WOD 819 [130 of 130 in 2011: 100.00% complete - 518 in a row] (09 Jun 2011)
Run 13 laps (3.25 mi, 5.2 k)
=> 28:09.37, 5K @ 27:11.75 [4 min off PR]

⚑ - CrossFit WOD 820 [131 of 131 in 2011: 100.00% complete - 519 in a row] (10 Jun 2011)
FT: 100 hang power clean (95#)
=> 08:49.32

⚑ - CrossFit WOD 821 [132 of 132 in 2011: 100.00% complete - 520 in a row] (13 Jun 2011)
Row 5000 m
=> 22:54.5 (off PR by 90s) [best 1K split: 3:54.4 (★ PR by 1.6 s)]

⚑ - CrossFit WOD 822 [133 of 133 in 2011: 100.00% complete - 521 in a row] (14 Jun 2011)
3-3-3-3-3 Front Squat (clean from floor)
=> 135#, 145#, 155#, 165#, {175# fail}

⚑ - CrossFit WOD 823 [134 of 134 in 2011: 100.00% complete - 522 in a row] (15 Jun 2011)
5 RFT: 2 shoulder press, 6 push press, 10 push jerk (2x35# DB)
=> 10:27.60 (off PR by almost 2 minutes)

⚑ - CrossFit WOD 824 [135 of 135 in 2011: 100.00% complete - 523 in a row] (16 Jun 2011)
5 RFT: Run 400 m, 15 KB Snatches each side (35# KB)
=> 16:03.05

⚑ - CrossFit WOD 825 [136 of 136 in 2011: 100.00% complete - 524 in a row] (17 Jun 2011)
1-1-1-1-1-1-1 clean & jerk
=> 115#, 125#, 135#, 145#, 155#, 165f#, 165f#

⚑ - CrossFit WOD 826 [137 of 137 in 2011: 100.00% complete - 525 in a row] (20 Jun 2011)
3 RFT: 50 double unders, 50 thrusters (2x20# DB)
=> 18:22.48 (Did 1st set of 50 double unders with no misses! Hell, yes.)

⚑ - CrossFit WOD 827 [138 of 138 in 2011: 100.00% complete - 526 in a row] (21 Jun 2011)
Hero: NATE
AMRAP20 {2 MU, 4 HSPU, 8 KB Swings 53#}
=> 17 rounds (off PR by 7 rnds, but bigger ROM.)

⚑ - CrossFit WOD 828 [139 of 139 in 2011: 100.00% complete - 527 in a row] (22 Jun 2011)
3-3-3-3-3 deadlift
=> 255#, 265#, 275#, 285# ★, 295# ★ (★ PR by 20#)

⚑ - CrossFit WOD 829 [140 of 140 in 2011: 100.00% complete - 528 in a row] (23 Jun 2011)
Run 26 laps (10.4 km, 6.5 mi)
=> 60:08.28. 5K @ 28:32.29; 10K @ 58:06.65; 1 hour @ 10390 m. Off PR by 5.5 minutes

⚑ - CrossFit WOD 830 [141 of 141 in 2011: 100.00% complete - 529 in a row] (24 Jun 2011)
1-1-1-1-1-1-1 Sumo Deadlift High Pull
=> 95#, 105#, 115#, 125#, 135#, 145#, 155#

⚑ - CrossFit WOD 831 [142 of 142 in 2011: 100.00% complete - 530 in a row] (25 Jun 2011)
AMRAP 10: Push Jerks (2x35# DB)
=> 100

⚑ - CrossFit WOD 832 [143 of 143 in 2011: 100.00% complete - 531 in a row] (27 Jun 2011)
3 RFT: 400 m run, 15 KB Swings (53#)
=> 07:01.89
=> 400 m split best -> 1:23.17 (★ PR by 1.92 s)

⚑ - CrossFit WOD 800 [111 of 111 in 2011: 100.00% complete - 499 in a row] (18 May 2011)
FRAN - 3 RFT (21, 15, 9): 95# Thrusters, ring pullups
=> 09:33.22 (★ PR by 35.6 s)
-> in cahoots with CF Sabalu-Harrison, Bagram AF, Afghanistan

⚑ - CrossFit WOD 801 [112 of 112 in 2011: 100.00% complete - 500 in a row] (19 May 2011)
200 SDHP (35# KB), 50 Thruster (2x20#), 100 SDHP, 35 Thr, 50 SDHP, 20 Thr
=> 22:24.07 (★ PR by 1:46.70)

⚑ - CrossFit WOD 802 [113 of 113 in 2011: 100.00% complete - 501 in a row] (20 May 2011)
2-2-2-2-2-2-2 Weighted Pullups
=> 50#, 55#, 60#, 65#, 70#, 75# fail, 75# fail

⚑ - CrossFit WOD 803 [114 of 114 in 2011: 100.00% complete - 502 in a row] (23 May 2011) [1 of 2 WODs today]
7x3 rowing (row 7 minutes, rest 3 min; three times)
=> 5139 m total, 5081 m official
-> 1775 m ★, 1681 m, 1625 m

⚑ - CrossFit WOD 804 [115 of 115 in 2011: 100.00% complete - 503 in a row] (23 May 2011) [2 of 2 WODs today]
ISABEL - FT: 30 power snatches (75#)
=> 2:55.21 (★ PR by 4:28.33)

⚑ - CrossFit WOD 805 [116 of 116 in 2011: 100.00% complete - 504 in a row] (24 May 2011) [1 of 2 WODs today]
5 RFT: 20 SDHP (35# KB), 25 pushups
=> 9:49.92

⚑ - CrossFit WOD 806 [117 of 117 in 2011: 100.00% complete - 505 in a row] (24 May 2011) [2 of 2 WODs today]
Run 13 laps (3.25 mi, 5200 m)
=> 27:48.72 (5K tick @ 26:49.05)
=> Faster than last time by 37.84 s (5K), overall by 30.77 s

⚑ - CrossFit WOD 807 [118 of 118 in 2011: 100.00% complete - 506 in a row] (25 May 2011) [1 of 2 WODs today]
AMRAP 15: 15 ring pullups, 30 seconds parallette L sit
=> 5 rounds
(I really suck at L sits.)

⚑ - CrossFit WOD 808 [119 of 119 in 2011: 100.00% complete - 507 in a row] (25 May 2011) [2 of 2 WODs today]
Row 20 minutes
=> 4747 m (★ PR by 202 m)
=> 5:00 split best 1271 (★ PR 7 m)
=> 1000m split best 3:56.00 (★ PR by 17 s)

⚑ - CrossFit WOD 809 [120 of 120 in 2011: 100.00% complete - 508 in a row] (26 May 2011)
FT: 100 squats, 30 handstand pushups (3" drop), 100 sumo deadlift high pulls (35# KB)
=> 08:44.72

⚑ - CrossFit WOD 810 [121 of 121 in 2011: 100.00% complete - 509 in a row] (31 May 2011)
1-1-1-1-1-1-1 Power Cleans
=> 115#, 125#, 135#, 145#, 155#, 165#, 175# (fail x 3)
=> 165# ★

⚑ - CrossFit WOD 811 [122 of 122 in 2011: 100.00% complete - 510 in a row] (01 Jun 2011)
DIANE - 3 RFT (21, 15, 9): 225# deadlift (first time at RX weight), handstand pushups (6" drop)
=> 11:17.12. Evil.

⚑ - CrossFit WOD 812 [123 of 123 in 2011: 100.00% complete - 511 in a row] (02 Jun 2011)
Row Pyramids (row/rest 1, 2, 3, 4, 3, 2, 1 min)
=> 3958 m total, 3820 m official
=> 293 ★, 534 ★, 751 ★, 825, 727, 422, 268
( Headphone fail + coaching new rowers in rnds 4 - 6)

⚑ - CrossFit WOD 813 [124 of 124 in 2011: 100.00% complete - 512 in a row] (03 Jun 2011)
Crazy Tabata - 5 rnd each: thrusters 2x20#, handstand pushups (6" drop), KB Snatch 35#, ring dips
=> 48, 35, 49, 24
=> 156
(Holy crap, that was nasty.)

⚑ - CrossFit WOD 814 [125 of 125 in 2011: 100.00% complete - 513 in a row] (04 Jun 2011)
3 RFT (21, 15, 9): KB Snatch L, KB Sn R, KB clean & jerk L, KB C&J R [35# KB all]
=> 10:30.66 (★ PR by 4:19.96)

⚑ - CrossFit WOD 797 [108 of 108 in 2011: 100.00% complete - 496 in a row] (16 May 2011)
3 RFT: 20 pullups, 30 pushups, 40 situps, 50 squats
=> 22:28.09 (too slow)

⚑ - CrossFit WOD 798 [109 of 109 in 2011: 100.00% complete - 497 in a row] (17 May 2011) [1 of 2]
Pyramid Rowing - Row/rest: 1:00, 2:00, 3:00, 4:00, 3:00, 2:00, 1:00
=> 4039 m total, 3901 m official
=> 287 m ★, 505 m, 707 m, 935 m ★, 711 m ★, 501 m, 257 m

⚑ - CrossFit WOD 799 [110 of 110 in 2011: 100.00% complete - 498 in a row] (17 May 2011) [2 of 2]
2-2-2-2-2-2-2 Thrusters
=> 105#, 115#, 125#, 135#, 145#, 155# ★ (165# fail)

⚑ - CrossFit WOD 785 [96 of 96 in 2011: 100.00% complete - 484 in a row] (02 May 2011)
Row 5K
=> 23:26.30. 1000 m split: 4:13.00 (★ PR by 13.3 s) - 1st of 2 WODs today

⚑ - CrossFit WOD 786 [97 of 97 in 2011: 100.00% complete - 485 in a row] (02 May 2011)
AMRAP 10: KB Swings (35#)
=> 226 (★ PR by 36) - 2nd of 2 WODs today

⚑ - CrossFit WOD 787 [98 of 98 in 2011: 100.00% complete - 486 in a row] (03 May 2011)
Run 13 laps
=> 28:19.49. 5K @ 27:26.89

⚑ - CrossFit WOD 788 [99 of 99 in 2011: 100.00% complete - 487 in a row] (05 May 2011)
Jeremy - 3 RFT (21, 15, 9): 95# overhead squat, burpees (full RX)
=> 18:34.97

⚑ - CrossFit WOD 789 [100 of 100 in 2011: 100.00% complete - 488 in a row] (07 May 2011)
Run 3 mi
=> 28:38.84
(In VFFs, but without injiji socks. Blisters both feet! Looks like rowing mileage about to increase.)

⚑ - CrossFit WOD 790 [101 of 101 in 2011: 100.00% complete - 489 in a row] (08 May 2011)
10 RFT: 5 ring PU, 10 thrusters (2x20# DB), 15 KB Swings (53#)
=> 19:20.84

⚑ - CrossFit WOD 791 [102 of 102 in 2011: 100.00% complete - 490 in a row] (09 May 2011)
Row 20 min (damper @ 5)
=> 4545 m
=> 5:00 split best @ 1264 m (★ PR by 158 m)

⚑ - CrossFit WOD 792 [103 of 103 in 2011: 100.00% complete - 491 in a row] (10 May 2011)
Rowing: 2x10min (rest 5 min between rnds) + 2x2 min (rest 1 min btwn rnds)
=> 2380m, 2291m, 505m, 489m [1st of 2 WODs today]

⚑ - CrossFit WOD 793 [104 of 104 in 2011: 100.00% complete - 492 in a row] (10 May 2011)
AMRAP 10: ring pullups
=> 80 [2nd of 2 WODs today]

⚑ - CrossFit WOD 794 [105 of 105 in 2011: 100.00% complete - 493 in a row] (12 May 2011)
Row 5000 m
=> 21:24.50 (★ PR by 6.1s)

⚑ - CrossFit WOD 795 [106 of 106 in 2011: 100.00% complete - 494 in a row] (13 May 2011)
CrossFit Total:
-> 1 rep each, for load: shoulder press, front squat, deadlift
=> 115#, 165#, 320#
=> 600# total (first attempt ever)

⚑ - CrossFit WOD 796 [107 of 107 in 2011: 100.00% complete - 495 in a row] (14 May 2011)
FT: 150 KB Swings (53#) overhead
=> 12:41.32
{shouts out to: CrossFit Sabalu-Harrison, Bagram Airfield, Afghanistan

⚑ - CrossFit WOD 784 [95 of 95 in 2011: 100.00% complete - 483 in a row]

Run the Stanford Dish (3.65 mi / 5.88 km)
Elev gain: 622.7 ft, Max slope: 20.8%
First run in VFF on a hilly route.

=> 44:37.41 (12:13.54 / mi)
Ran with a buddy, slow pace.

⚑ - CrossFit WOD 769 [80 of 80 in 2011: 100.00% complete - 468 in a row] (11 Apr 2011)
2-2-2-2-2-2-2-2-2 Shoulder Press
=> 45#, 55#, 65#, 75#, 85#, 95#, 105#, 115#, 125#, {135# fail}

⚑ - CrossFit WOD 770 [81 of 81 in 2011: 100.00% complete - 469 in a row] (12 Apr 2011)
ELYSE
4 RFT: 12 HSPU (inc ROM), 10 muscle ups (rings @ 5')
=> 07:22.12 (★ PR by 6:44.74)

⚑ - CrossFit WOD 771 [82 of 82 in 2011: 100.00% complete - 470 in a row] (13 Apr 2011)
AMRAP 10: KB Snatch (53#)
=> 80 (★ PR by 10)
{tore left middle finger callus @ 7:22, stopped watch at 7:32.15}

⚑ - CrossFit WOD 772 [83 of 83 in 2011: 100.00% complete - 471 in a row] (14 Apr 2011)
AMRAP 10: Back Squat (95#)
=> 75

⚑ - CrossFit WOD 773 [84 of 84 in 2011: 100.00% complete - 472 in a row] (15 Apr 2011)
AMRAP 10: Double Unders
=> 221 (off PR by 39)

⚑ - CrossFit WOD 774 [85 of 85 in 2011: 100.00% complete - 473 in a row] (18 Apr 2011)
5x1/3/5, shoulder press, push press, push jerk
=> 95#, 105#, 115# (SP fail x 3), 125# (PPx4), 135# (PPx4)

⚑ - CrossFit WOD 775 [86 of 86 in 2011: 100.00% complete - 474 in a row] (19 Apr 2011)
1-1-1-1-1-1-1 Snatch
=> 95#, 100#, 105#, 110#, 115#, 120# fail, 125# fail

⚑ - CrossFit WOD 776 [87 of 87 in 2011: 100.00% complete - 475 in a row] (20 Apr 2011)
Benchmark: NASTY GIRLS
3 RFT: 50 squats, 7 muscle ups (rings @ 5'), 10 hang power cleans
=> 9:39.65 (off PR by 21.52 s)

⚑ - CrossFit WOD 777 [88 of 88 in 2011: 100.00% complete - 476 in a row] (21 Apr 2011)
AMRAP 20: 5 hang power cleans (95#), 10 toes 2 bar, 15 thrusters (2x20#)
=> 7 rounds

⚑ - CrossFit WOD 778 [89 of 89 in 2011: 100.00% complete - 477 in a row] (22 Apr 2011)
FT: 200 sumo deadlift high pulls (35# KB)
=> 07:36.55 (★ PR by 7:21.97)

⚑ - CrossFit WOD 779 [90 of 90 in 2011: 100.00% complete - 478 in a row] (25 Apr 2011)
1-1-1-1-1-1-1 Deadlifts
=> 255#, 265#, 275#, 285#, 295#, 305#, 315# {bonus: 320# (★ PR by 15#)
-> 320# is all the weight I have. Time to buy more bumpers

⚑ - CrossFit WOD 780 [91 of 91 in 2011: 100.00% complete - 479 in a row] (26 Apr 2011)
Run 4000 m
=> 22:31.38 (keeps getting slower and slower, restrategizing...)

⚑ - CrossFit WOD 781 [92 of 92 in 2011: 100.00% complete - 480 in a row] (27 Apr 2011)
FT: Row 2000 m, rest 3 min, row 1500 m, rest 2 min, row 1000 m, rest 1 min, row 500 m
=> 8:26.00, 6:42.10, 4:26.30 (★ PR by 1.5 s), 2:11.50

⚑ - CrossFit WOD 782 [93 of 93 in 2011: 100.00% complete - 481 in a row] (28 Apr 2011)
AMRAP 10: Thrusters (95#)
=> 55

⚑ - CrossFit WOD 783 [94 of 94 in 2011: 100.00% complete - 482 in a row] (29 Apr 2011)
Benchmark: JACKIE
FT: 100 SDHP (53# KB), 50 thrusters (2x25#), 30 pullups (rings) => 11:41.51 (off PR by 1:24.73)

⚑ - CrossFit WOD 758 [69 of 69 in 2011: 100.00% complete - 457 in a row] (28 Mar 2011)
FT: 75 squats, 50 pullups, 25 ring dips, 50 Sq, 35 PU, 15 RD, 25 Sq, 20 PU, 10 RD
=> 23:12.84

⚑ - CrossFit WOD 759 [70 of 70 in 2011: 100.00% complete - 458 in a row] (29 Mar 2011)
AMRAP 20: Turkish Get Ups (35# KB)
=> 36 (★ PR by 10)

⚑ - CrossFit WOD 760 [71 of 71 in 2011: 100.00% complete - 459 in a row] (30 Mar 2011)
3-3-3-3-3 Thrusters
=> 95#, 105#, 115#, 125#, 135#

⚑ - CrossFit WOD 761 [72 of 72 in 2011: 100.00% complete - 460 in a row] (31 Mar 2011)
Waiter's Walk, 900 m, 35# KB
=> 13:20.29 (★ PR by 4.71 s) [1st WOD today]

⚑ - CrossFit WOD 762 [73 of 73 in 2011: 100.00% complete - 461 in a row] (31 Mar 2011)
5 RFT: 30 GHD situps, 25 back extensions (35# KB)
=> 08:05.48 (★ PR by 60.16 s) [2nd WOD today]

⚑ - CrossFit WOD 763 [74 of 74 in 2011: 100.00% complete - 462 in a row] (01 Apr 2011)
FT: 30 muscle ups (rings @ 5'), 30 handstand pushups (3" drop, inc rom)
=> 5:00.25 (★ PR by 19.51 s)

⚑ - CrossFit WOD 764 [75 of 75 in 2011: 100.00% complete - 463 in a row] (04 Apr 2011)
Diane - 3 RFT (21, 15, 9): deadlift (175#), handstand pushups (inc rom)
=> 05:20.18

⚑ - CrossFit WOD 765 [76 of 76 in 2011: 100.00% complete - 464 in a row] (05 Apr 2011)
3 RFT: 800 m run, 50 back extensions (35# KB), 50 situps
=> 23:44.24 (off PR by about 4.5 minutes)

⚑ - CrossFit WOD 766 [77 of 77 in 2011: 100.00% complete - 465 in a row] (06 Apr 2011)
AMRAP 10: Kettlebell Clean & Jerks (35# KB)
=> 120 (60 each side)

⚑ - CrossFit WOD 767 [78 of 78 in 2011: 100.00% complete - 466 in a row] (07 Apr 2011)
Hero: JT - 3 RFT (21, 15, 9): handstand pushups (inc rom), ring dips, pushups
=> 07:23.36 (★ PR by 1:47.95)

⚑ - CrossFit WOD 768 [79 of 79 in 2011: 100.00% complete - 467 in a row] (08 Apr 2011)
Isabel - FT: 30 power snatches (75#)
=> 03:13.94 (★ PR by 4:09.60)

⚑ - CrossFit WOD 750 [61 of 61 in 2011: 100.00% complete - 449 in a row] (18 Mar 2011)
AMRAP 20: 15 pushups, 12 ring dips, 9 push presses (2x35# DB)
=> 6 rounds

⚑ - CrossFit WOD 751 [62 of 62 in 2011: 100.00% complete - 450 in a row] (19 Mar 2011)
7 RFT: 10 KB Snatch, 10 KB Clean & Jerk (35# KB all)
=> 09:24.81 (★ PR by 19.31 s)

⚑ - CrossFit WOD 752 [63 of 63 in 2011: 100.00% complete - 451 in a row] (21 Mar 2011)
10 RFT (10, 9, 8, 7, 6, 5, 4, 3, 2, 1): front squat (135#), handstand pushups
=> 18:04.17

⚑ - CrossFit WOD 753 [64 of 64 in 2011: 100.00% complete - 452 in a row] (22 Mar 2011)
AMRAP 10: KB Swings (53# KB)
=> 197 (★ PR by 90)

⚑ - CrossFit WOD 754 [65 of 65 in 2011: 100.00% complete - 453 in a row] (23 Mar 2011)
7 RFT: 7 handstand pushups, 12 ring pullups
=> 13:21.33

⚑ - CrossFit WOD 755 [66 of 66 in 2011: 100.00% complete - 454 in a row] (24 Mar 2011)
Hero WOD: JT
3 RFT (21, 15, 9): handstand pushups, ring dips, pushups
=> 08:50.47 (★ PR by 20.84 s)

⚑ - CrossFit WOD 756 [67 of 67 in 2011: 100.00% complete - 455 in a row] (25 Mar 2011)
1-1-1-1-1-1-1 Front Squats (clean from floor)
=> 125#, 135#, 145#, 155#, 165#, 175#, {185# fail x 3}

⚑ - CrossFit WOD 757 [68 of 68 in 2011: 100.00% complete - 456 in a row] (27 Mar 2011)
30 round kettlebell tabata triple
10 tabata rounds each: swings, sumo deadlift high pulls, back extensions (35# KB all)
=> 136 sw, 142 hp, 190 be -> 468 pts (★ PR by 28)

⚑ - CrossFit WOD 749 [60 of 60 in 2011: 100.00% complete - 448 in a row] (17 Mar 2011)
3-3-3-3-3 Front Squats (clean from floor)

=> 125#, 135#, 145#, 155#, 165# ★, 175# ★ (★ PR by 20#)

⚑ - CrossFit WOD 749 [60 of 60 in 2011: 100.00% complete - 448 in a row] (17 Mar 2011)
3-3-3-3-3 Front Squats (clean from floor)

=> 125#, 135#, 145#, 155#, 165# ★, 175# ★ (★ PR by 20#)

⚑ - CrossFit WOD 748 [59 of 59 in 2011: 100.00% complete - 447 in a row] (16 Mar 2011)
CF Hero WOD: Stephen
6 RFT (30, 25, 20, 15, 10, 5): GHDs, back ext (53# KB), knees to elbows (rings), romanian deadlifts (2x35# DB)
=> 17:19.34 (★ PR by 3:50.80)

⚑ - CrossFit WOD 748 [59 of 59 in 2011: 100.00% complete - 447 in a row] (16 Mar 2011)
CF Hero WOD: Stephen
6 RFT (30, 25, 20, 15, 10, 5): GHDs, back ext (53# KB), knees to elbows (rings), romanian deadlifts (2x35# DB)
=> 17:19.34 (★ PR by 3:50.80)

@Rachael: Here was my standard warmup:

3 rounds:
* 15 overhead squats (rope)
* 15 pushups
* 15 situps
* 15 kb swings (35#)
* 15 kb sumo deadlift high pulls (35#)
* 15 kb standing back extensions (35#)
* 15 lunges

The warmup is just to get the blood going. If something like this is too much, try:

3 rounds:
* 10 pushups
* 10 situps
* 10 squats

When that gets to be 3 minutes of work for you, bump the rounds to 15 reps and add a couple more exercises. Maybe add swings or lunges or 400 meter jogs or burpees. The warmup is just to get you ready for the workout.

Rachael, I used to do the CF Warmup every day, but I've been lazy lately.

You should. It's a good warmup.

⚑ - CrossFit WOD 747 [58 of 58 in 2011: 100.00% complete - 446 in a row] (15 Mar 2011)
FT: 50 sumo deadlift high pulls (35# KB), 30 parallette pushups, 100 SDHP, 20 PPU, 200 SDHP, 10 PPU
=> 16:46.26 (★ PR by 4:30.18)

⚑ - CrossFit WOD 747 [58 of 58 in 2011: 100.00% complete - 446 in a row] (15 Mar 2011)
FT: 50 sumo deadlift high pulls (35# KB), 30 parallette pushups, 100 SDHP, 20 PPU, 200 SDHP, 10 PPU
=> 16:46.26 (★ PR by 4:30.18)

⚑ - CrossFit WOD 746 [57 of 57 in 2011: 100.00% complete - 445 in a row] (14 Mar 2011)
7 RFT: 10 thrusters (2x20# DB), 10 ring pullups
=> 08:40.41 (ncsw)

If I'm going out of town or on vacation, I do something I have done before. I've completed 746 WODs so far, so I have a large selection of things to pick from. You can do the same thing on the CF website (or the BrandX website). Go back in the archives to your birthday, anniversary, or some other day.

⚑ - CrossFit WOD 746 [57 of 57 in 2011: 100.00% complete - 445 in a row] (14 Mar 2011)
7 RFT: 10 thrusters (2x20# DB), 10 ring pullups
=> 08:40.41 (ncsw)

⚑ - CrossFit WOD 744 [55 of 55 in 2011: 100.00% complete - 443 in a row] (11 Mar 2011)
CF Hero WOD: TYLER
3 RFT: 5 muscle ups (rings @ 5'), 21 sumo deadlift high pulls (53# KB)
=> 08:32.69 (★ PR by 3:34.81)

⚑ - CrossFit WOD 745 [56 of 56 in 2011: 100.00% complete - 444 in a row] (12 Mar 2011)
3 RFT: 400 meter run, 25 KB Swings, 25 KB Sumo Deadlift High Pulls, 25 KB Back Extensions (KB @ 35#)
=> 18:19.51

(Whew.)

⚑ - CrossFit WOD 745 [56 of 56 in 2011: 100.00% complete - 444 in a row] (12 Mar 2011)
3 RFT: 400 meter run, 25 KB Swings, 25 KB Sumo Deadlift High Pulls, 25 KB Back Extensions (KB @ 35#)
=> 18:19.51

(Whew.)

⚑ - CrossFit WOD 744 [55 of 55 in 2011: 100.00% complete - 443 in a row] (11 Mar 2011)
CF Hero WOD: TYLER
3 RFT: 5 muscle ups (rings @ 5'), 21 sumo deadlift high pulls (53# KB)
=> 08:32.69 (★ PR by 3:34.81)

It's inspiring to see you all still at it.

Good job, everyone.

⚑ - CrossFit WOD 743 [54 of 54 in 2011: 100.00% complete - 442 in a row] (10 Mar 2011)
Running clock: ring pullups
(1 in minute 1, 2 in minute 2, etc.)
=> 12 rounds + 12 PU (1 PU short of 13 rounds) (★ PR by 4 PU)
=> [90 PU]

(I'm still around. I just posted them in the CF Forum. Keep on truckin', y'all.)

⚑ - CrossFit WOD 743 [54 of 54 in 2011: 100.00% complete - 442 in a row] (10 Mar 2011)
Running clock: ring pullups
(1 in minute 1, 2 in minute 2, etc.)
=> 12 rounds + 12 PU (1 PU short of 13 rounds) (★ PR by 4 PU)
=> [90 PU]

Maybe you should give Crossfit Enduramce a try? Or maybe your body just needs a rest after all this non stop Crossfitting?

For my most recent birthday, a friend gave me a 22 pound weight vest. Time to go for 400 meter splits in the hills in my weight vest.

CFE sounds like a good idea. Running once a month isn't going to help me win my track mojo back.

CrossFit lite?

Sure. CrossFit BrandX posts four different scales of the WOD every day for beginning and intermediate athletes.

Today's is self-scaling, but for beginners (they call them "puppies"), they add the following:

"You sub some beginner pull ups in here. If you can do a few standard full range pull ups, do those to failure and then add in some beginner Pull ups to keep going. If you cannot do any full range pull ups try this with beginner pull ups or if you have an assist machine or bands try the workout with that."

BrandX CrossFit scales well for athletes of varying ability levels. The CrossFit FAQ also has good advice about scaling and substitution.

Questions?

⚑ - CrossFit WOD 731 [42 of 42 in 2011: 100.00% complete - 430 in a row] (23 Feb 2011)
AMRAP 10: double unders
=> 210 (off PR by 50).

⚑ - CrossFit WOD 732 [43 of 43 in 2011: 100.00% complete - 431 in a row] (24 Feb 2011)
FT: 100 sumo deadlift high pulls (53# KB), 50 DB Snatches (35# DB), 75 SDHP, 36 Sn, 50 SDHP, 20 Sn
=> 27:14.04 (★ PR by 4:47.13)

⚑ - CrossFit WOD 733 [44 of 44 in 2011: 100.00% complete - 432 in a row] (25 Feb 2011)
3-3-3-3-3 Back Squats
(each round clean & jerk from floor to drop to back squat position. brilliant idea, Apollo, you moron.)
=> 125#, 135#, 145# ★, 155# ★, 165# ★ (★ PR by 30#)

⚑ - CrossFit WOD 734 [45 of 45 in 2011: 100.00% complete - 433 in a row] (28 Feb 2011)
3-3-3-3-3 Hang Power Snatch
=> 75#, 85#, 95#, 105#, (115#fx3)

⚑ - CrossFit WOD 735 [46 of 46 in 2011: 100.00% complete - 434 in a row] (01 Mar 2011)
3 RFT (21, 15, 9): sumo deadlift high pulls (75#), overhead squats (75#)
=> 09:18.55

⚑ - CrossFit WOD 736 [47 of 47 in 2011: 100.00% complete - 435 in a row] (02 Mar 2011)
3 RFT (21, 15, 9): KB Snatch L, KB Clean & Jerk L, Snatch R, C&J R (KB @ 35#)
=> 14:50.62

⚑ - CrossFit WOD 737 [48 of 48 in 2011: 100.00% complete - 436 in a row] (03 Mar 2011) [1st WOD today, pre-purchase Saturday]
7 RFT: 10 sumo deadlift high pulls (53# KB), 10 pushups, 10 ring dips
=> 12:22.11 (★ PR by 1:15.71)

⚑ - CrossFit WOD 738 [49 of 49 in 2011: 100.00% complete - 437 in a row] (03 Mar 2011) [2nd WOD today, pre-purchase Sunday]
Hero WOD: DT
5 RFT: 12 deadlifts, 9 hang power cleans, 6 push jerks (all @ 75#)
=> 7:27.31 (off PR by 1:13.69)

⚑ - CrossFit WOD 739 [50 of 50 in 2011: 100.00% complete - 438 in a row] (04 Mar 2011)
AMRAP 10: muscle ups (rings @ 5', floor asst)
=> 61

⚑ - CrossFit WOD 740 [51 of 51 in 2011: 100.00% complete - 439 in a row] (07 Mar 2011)
5x{1-3-5 shoulder press, push press, push jerk}
=> 85#, 95#, 105#, 115#, 125# ★ (shoulder press fail x 3 @ 125#)

⚑ - CrossFit WOD 741 [52 of 52 in 2011: 100.00% complete - 440 in a row] (08 Mar 2011)
7 RFT: 3 hang power cleans (135#), 4 handstand pushups (inc ROM)
=> 05:34.60 (★ PR by 5:57.24)

⚑ - CrossFit WOD 742 [53 of 53 in 2011: 100.00% complete - 441 in a row] (09 Mar 2011)
FT: Run 4000 meters
=> 21:24.63 (8:33.85 / mile avg). Slower and slower. Need to reassess.

I updated my progress in the CrossFit thread.

I could post it here, too, like I've done in the past, but I hadn't posted, like, 15 workouts, so I'll spare you all the spam.

Here's the highlights, though:
3.25 mile run => 27:37.10 (slowest 5K run in more than 3 years, off PR by 3 minutes). Need to figure out why my 5K keeps sliding.
Clean & Jerk PR => 165# (PR by 20#) on 15 Feb
3 RM Deadlift PR => 275# (PR by 30#) on 22 Feb

WODs (to yesterday): 730
2011 so far: 41 of 41 (100%)
Streak: 429 in a row

Keep on rocking it, y'all.