Crossfit after 1 Year

I have been crossfitting for one full year now. I was 220 lbs when I started. As of 8/26/09 I am 172 lbs.

Monday 8/21/09

WOD
AMRAP in 20 min

15 deadlift (205lbs)
12 pushups on a med ball
9 Double unders

9 rounds in 19:36

Thursday Aug 27 2009

WOD:
R0w 500 m
30 burpees
10 165 lbs overhead press
4:49

Tuesday Aug 25 2009

Tabata ish...

Deadlift 30 seconds on 30 seconds off for 8 sets 135 lbs
163 reps

Hang Clean 30 seconds on 30 seconds off 8 sets 135 lbs
54 reps

Friday 8/21/09 Diane

WOD Diane

21-15-9

225lb DL

handstand pushups

3:49

Thursday 8/20/09 "10 Rounds"

WOD
10 rounds of:

10 handstand pushups
10 pullups
10 squats
10 GHD situps

19:56

Monday 8/17/09

WOD
AMRAP 20 min (95lb)
15 Deadlift
10 Squat Cleans
5 Snatch
Runn 400 meter
4 rounds in 24:35

then....
21,15,9
box jump
pullups
pushups
6.39

Monday 8/12/09 Squat Day

WOD
BackSquat 10,9,8,7,6,5,4,3,2,1
10. 225
9. 245
8. 275
7. 295
6. 315
5. 335
4. 355
3. 385

had 395 on my back and racked it. Just seemed damn heavy!

Tuesday July 28 2009 "Squats and Row"

WOD:
Back squat: 3,3,2,1
Front squat: 3,3,2,1
OHS: 3,3,2,1

BS: 315 x 3, 405 x 3, 455 x 1
FS: 225 x 3, 315 x .5
OHS: 185 x 3, 205 x 2, 225 x 1

deadlift 225 20 reps
deadlift 315 10 reps

2k row: 7:58

Friday July 27th 2009 "K2"

“K2″
1000m row or 800m run
30 push-ups
30pull-ups
30 Wall ball shots (20/14)
30 Double Unders
30 box jumps
30 toes to bars
30 burpees
1000m row or 800m run

29:something

Monday July 21 2009 "Curtis"

10-1 Single arm Snatch Progression
*With a single arm perform 10 deadlifts / 10 deadlifts to high pull / 10 snatches /switch arms and repeat.

1-10 50m sprint
Explanation: Perform your set of 10 on each arm…followed by 1 50m sprint…perform your set of 9 on each arm…followed by 2 50m sprints…continue this pattern until you have completed your set of 1 on each arm…followed by 10 50m sprints.

34 min or something like that....

Saturday July 18 2009 "Crossfit Games #8"

Clean 155 x 15
T0es 2 bar x 30
Muscle up x 15
Push Press x 30 (95lb)
D.U. x 30
Thrusters x 15 (135lb)
Pullups x 30
Burpees x 30
50 yd lunges (95lb)
24:12

Friday July 17 2009 "badger"

3 Rounds of 30 squat cleans (95/75), 30 Pull-ups, 800m Run
37:47

wednesday July 15 2009 "stacie"

5 rounds for time…
50yds Overhead Lunges (45lbs)
40 double unders
30 push-ups
20 pull-ups
50 sit-ups

Finished 3 rounds in 30 min

Monday July 13th "4 workouts"

1-10, 10-1 pullups and pushups

400 m run 40 jump ropes, 2 rounds

20 bw deadlift, 20 weighted situps 25lbs, 3 rounds

1-10, 10-1 wall ball shots and box jumps

Friday July 10 "fran"

21 pullups
21 thrusters 95lb
15 pullups
15 thrusters
9 pullups
9 thrusters
3:24

Thursday July 9 2009 "hemi"

400m run
7 SDHP 135 lbs
30 box jumps
9 thrusters 135 lbs
30 D.U.
15 clean and jerk 135 lbs
30 situps 45lbs
21 deadlift 135 lbs
400 m run
16:20

Wednesday July 8 2009 "Alaskan Assasin"

100 reps of each
-Lunges
-JR
-Weighted sit ups 25lb
-JR
-Push ups
-JR
-Step up 24" 30 lbs
-JR
-Wall Balls
-JR
34:55

Monday July 6 2009 "Rope a Dope"

Jump rope for 1 min
do pushups for 1 min
jump rope for 1 min
do sit ups for 1 min

do this for 30 min

Sunday July 5th, 2009 "Backyard Fun"

WOD:
30 burpees
30 situps
30 air squats
30 pushups

3 rounds for time.

I finished in about 18 minutes. The last round I held claire for the squats and put her on my back for pushups! Whew, it was 92 outside!