Week 20

Saturday, 5-28-2011
(CrossFit FiveStar)

WOD: Body Weight (155#)

Max number of Body weight back squats in 5 min (95#) = 65

1 min rest then

Max number of 1/2 body weight push press in 3 min (50#) = 37

CASH OUT: 500m Row  2:00

Thursday, 5-26-2011
(CrossFit FiveStar)


WOD: 12 Min AMRAP:  4 rd 10/8/0  rx'd
-10 Kettlebell Swings (35#)
-20 Box Jumps (14")
-30 Double Unders

CASH OUT: 2 Min Hollow Rock


Wednesday, 5-25-2011
(CrossFit FiveStar)


Strength: Deadlift  95#x5, 115#x5, 130#x5


WOD: 5 to 1 for Time: 10:32
-Wall Walks  (hip chalk line)
-Man Makers (15#)
-Walking Lunges (25#)

CASH OUT: 1 Mile Run = 8:44


Monday, 5-23-2011

(CrossFit FiveStar)

STRENGTH: front Squat

WOD: For Time:  11:11

100 Overhead Squats (50#)

10 Toes to Bar * (Penalty if the bar comes down from overhead) (40 toes to shoulders)

CASH OUT: Tabata Push Ups = 8

Week 19

Saturday, 5-21-2011

(CrossFit FiveStar)

STRENGTH: Strict Press

WOD: For Time:  19:03

-21 burpees

-21 kb swings (35)

-200 m run

-21 push –ups (new standard)

-21 SL sit-ups

-200 m run

-15 Burpees

-15 kb swings (35)

-200 m run

-15 push –ups (new standard)

-15 SL sit-ups

-200 m run

-9 burpee

-9 kb swings (35)

-200 m run

-9 push –ups (new standard)

-9 SL sit-ups

-200 m run

Wednesday, 5-18-2011

(CrossFit FiveStar)

STRENGTH: Sumo Deadlift High Pulls 1 rep max 80#

WOD: 3 Rounds For Time:  20:45

-20 Straight Leg Sit-ups

-10 Overhead Squats (50#)

-20 Ring Rows

-30 Walking Lunges

-40 Mountain Climbers

Monday, 5-16-2011
(CrossFit FiveStar)
STRENGTH: Front Squat 75x5, 85x5, 95x8

WOD: For Time:  11:15
-5 Pike Pushups
-10 Front Squats (65#)
-15 Knees to Chest
-20 Double Unders
-25 KB Swings (35#)
-30 Wallballs (10#)
-25 KB Swings (35#)
-20 Double Unders
-15 Knees to chest
-10 Front Squats (65#)
-5 Pike Pushups

Week 18

Sunday, 5-15-2011


1 hour body works class (LA Fitness)


Friday, 5-13-2011

Strength: Practice Thrusters and 14# wall balls


WOD: 3 Rounds For Time:  12:21
-400m Run
-21 Kettlebell Swings (35#)
-12 Pull Ups


(Horsham Athletic Club) Back and treadmill

Thursday, 5-12-2011

(Horsham Athletic club)

Shoulders and treadmill ran 1.5 miles

Wednesday, 5-11-2011

(CrossFit FiveStar)

 WOD: 15 Min AMRAP Ladder:  12 rd 100/9/0
-100m Run
-2 Squat Clean (50#)
-2 Push Jerk (50#)
-100m Run
-4 Sq. Cleans
-4 Push Jerks
Continue Up the Ladder ......
-Start with 100 m Run
-6-->8,10,12,14... Squat Clean
-6-->8,10,12,14... Push Jerks

Monday, 5-9-2011

(CrossFit FiveStar)

STRENGTH:  week 4 backsquat

WOD: 20 Min AMRAP:  65
-400m Run
-Max Pull Ups (Unbroken)

Start with run, do as many unbroken pullups you can, then run and repeat. Score is cumulative pullups.

Week 17

Sunday, 5-8-2011
(Horsham Athletic Club)


30 min on Step mill
1 set preacher curls
1 set super incline press
1 set roman chair
1 set military press


Thursday, 5-5-2011
(CrossFit FiveStar)

STRENGTH: Chest Press  70x5, 80x5, 90x3

WOD: For Time:  27:03 

26.5# for all runs, swings and cleans

-800m Run w/ Kettlebell (26.5 #)

-8 Kettlebell Swings (26.5#)

-8 Squat Cleans (26.5#)

-600m Run

-16 KBS

-16 Sq. Clean

-400m Run

-24 KBS

-24 Sq. Cleans

-200m Run

-32 KBS

-32 Sq. Cleans

Wednesday, 5-4-2011
(CrossFit FiveStar)


STRENGTH: Deadlift 100X5, 120X3, 130X10

WOD: 5 Rounds For Time: 13:58
-7 Burpees Box Jump Over
-9 Knees to Elbows
-15 Handstand Push Ups

CASH OUT:  800m Run 


Press workshop with mini Wod


Tuesday, 5-3-2011


Deadlift workshop (CrossFit FiveStar)


Monday, 5-2-2011
(CrossFit FiveStar)


STRENGTH: Back Squat Wendler

WOD: "Air Force One" 
For Time:    New Time: 11:45  / Jan. 2011 old time: 13:50
-20 Thrusters (50#)
-20 Sumo Deadlift High Pulls (50#)
-20 Push Jerks (50#)
-20 Overhead Squats (50#)
-20 Front Squats (50#)
~For every minute on the minute you have to perform 4 burpees.
~Start with 4 Burpees, then Thrusters


Squat workshop with mini WOD