WED 3/31/10 "filthy 50"

FOR TIME:
50 x Box Jumps
50 x Jumping Pull-ups
50 x KB Swings (35#)
50 x Walking Lunges
50 x Knees to Elbows
50 x Push Press (45# bar)
50 x Back Extensions
50 x Wall Ball
50 x Burpees
50 x Double-Unders
31:39

3/29/10 Monday Run

Ran 3 miles in 30 min at hotel and did 50 pushups and 50 situps

Sat 3/27/10 Bike

Took Claire on the Centenial trail for a 16 mile bike ride along the spokane river

Thurs 3/25/10 Run 2 miles 20 min

Tue 3/23/10 Run

Ran 3 miles around our neighborhood

Monday 3/22/10 DNF

1 round of cindy (5 pullups, 10 pushups, 15 squats)
1 clean and jerk (185 lbs)
1 round of cindy
2 clean and jerk
and so on..... till 10 clean and jerk

my left elbow is developing tendentious and I had to quit after round 2

Then...
5 min row for calories
4 min box jumps
3 min squat snatch 75lbs
2 min wall balls
1 min handstand pushups

i got to the wall balls and had to quit because of my elbow
went home and iced it. Hopefully it will get a little better with a day or two off.........

Sat 3/20/10 Affiliate Team Workout

As a Team get through all exercises one at a time. One guy and one girl work at once. Team of 8.
250 pullups
250 ground to overhead 135lbs
150 squat snatch 95lbs
300 dbl unders
100 muscle ups or handstand pushups
250 wallball shots
300 dbl unders
500' walking lunges

Friday 3/19/10 "insomnia"

30 seconds of work for each exercise: do as many reps as possible (2rounds)
pullups
pushups
squats
dbl unders
Then 500M row for time.
Take your 500m row time (in seconds) and subtract your total reps. lowest score wins

Round 1: -26 points
Round 2: 36 points

Next:
find your 1rep max front squat
225
275
320
350

Thursday 3/18/10 "Run"

Today I took Claire on a 4.2 mile run in her stroller. Down and back up a 2 mile long hill.... ouch, my legs hurt!

Wed 3/17/10 21-15-9 + 30

Thrusters and Burpees 21-15-9 30 225lb deadlift 8:33

Tuesday 3/16/10

60 55lb kettlebell swings
50 24" box jumps
40 wallballs
30 pullups
20 GHD situps
100' walking lunges with 45lbs overhead
14:13

Monday March 9th, 2010 "Dummy"

Kenton and I made up a workout today.....

2rounds...
Row 500m
Carry a 100lb dummy across the gym
225lb deadlift 10x
Carry a 100lb dummy across the gym
50 dbl under jump ropes
Carry a 100lb dummy across the gym
climb a 30' rope

14:26

Affiliate Cup Tryouts Sat March 6, 2010

Affiliate Tryouts 2010 from dan staton on Vimeo.

We had tryouts at our gym to put a team together for the affiliate cup competition in Puyallup, WA on May 15-16. We had 3 workouts and the top 3 guys and top 3 girls won spots!

WOD 1:
Run 800m
225lb deadlift 20 reps
30 pullups
100 dbl unders
*9th place

WOD 2:
max clean and jerk in 5 min
*255lbs
2 min to do as many handstand pushups as possible. Each handstand is 5lbs.
*40, 200lbs
Total 455lbs
*1st place

WOD 3:
as many squat cleans as possible in 4 min (135lbs) then as many burpees as possible in 3 min.
33 squat cleans and 43 burpees = total 76 reps
*2nd place

Overall I placed 3rd and won a spot on the team.

Thurs 3/4/10 "big chipper"

15 squat cleans (155 lb)
30 toes to bar
30 box jumps
15 muscle ups
30 db push press (35 lb)
30 dbl unders
15 thrusters (135)
30 burpees
300' walking lunge 45 lb overhead
22:33

Wed 3/3/10 "Tabatta This"

Do Each Excercise for 20 seconds then rest for 10 seconds for 8 sets and count up your total reps. Rest 2 min between excercises.

Pullups: 90
Pushups: 126
Situps: 94
Row for calories: 58
Air Squats: 162
Total: 530

Mon 3/1/10 Fallout Crossfit Workout

Run 150m
as many 155lb snatches as possible in 1 min.
every min run 150m.
8 rounds
34 reps

SAT 2/27/10 Sectional Fight gone bad

1 min for each excercise, do as many reps as possible. 1 minute rest between rounds, 3 rounds.
Wallballs
95lb snatch
22" box jump
row for calories

199 reps

Friday 2/26/10 FRAN

21 (95lb thrusters)
21 pullups
15 thrusters
15 pullups
9 thrusters
9 pullups

2:37