Wednesday 052009

"Rowing Nancy"

5 rounds for time:
500m Row
15 overhead squats(95lbs.)

time: 18:50 (25:16)

compared to 042309

Note: New PR!!! My rest was the OHS.

Tuesday Night Session

Back Squat 5-5-5-5-5

135-205-225-225-225-225-225

note: felt real heavy today.

Tuesday 051909

"Diane"

for time:
21-15-9
Deadlifts 225lbs.
HandStand Push-ups

time: 30:00

Note: Deadlifts were easy, but those handstand push-ups are no joke.

Saturday 051609

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

time:42:20

note: Busted my hand open on my last 10 reps of the 100 pull-ups, did 20,10,10,10,10,10,10,10,3,2,2,2,1.

Tuesday 051309

"Grace"

for time:
30 Squat Clean and Jerks(135lbs.)

time: 16:47

note: Fairly easy for being squat cleans. Catherine definitely helped me with my cleans.

Sunday 051009

Back Squat 5- 5 -5 -5 -5
135-185-205-225-225-225

Handstand Push-ups 3 x max
5 - 4 - 5

Note: The squats finally feel comfortable again. Especially with my new five fingers I can really feel everything. Will shoot for 275 for my 1RM!

Thursday 050709

3 rounds for time:
10 Squat Cleans(135lbs.)
20 Pull-ups
30 Box jumps

time: 34:49

note: OMG! Box jump's murdered me!

"Five Fingers" Barefoot Technology

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That’s why we recommend wearing FiveFingers for exercise, for play, and for fun. Stimulating muscles in your feet and lower legs will not only make you stronger and healthier, it improves your balance, agility and proprioception.

Tuesday 050509

"Nasty Girls"

3 rounds for time:
50 Air Squats
10 Power Cleans(135lbs.)
7 Muscle-ups

time: 23:34

note: Overall a very fun Wod considering I have never done it before.

"Network Care"

I notice Catherine has been amazing in every WOD we have been doing. She has been under going a body/mind training known as Network Care. What she has been telling me already made a dramatic change in me.

She explains, "Your body doesn't know the difference between mental or physical stress. When you are under stress you begin to go into a fight or flight mode. Your body then begins to waste a lot of energy dealing with this stress, but by the time you actually need that energy there isn't a lot left. This is extremely important when you're about to do a WOD or having very serious life stress to deal with.

My experience with network care has dramatically increase my bodies awareness and performance, as well as my metal state. I find myself no longer afraid of the wod, but accepting it and enjoying the pain. Quite sick isn't it! Also I'm starting to be more aware about the defense I have built up against with people. Very Cool Isn't it! I'll will be posting up my experience with Network Care regularly, so be sure to keep checking back.

I'm currently taking Network Care at Soulworks.

Sunday 050209

3 rounds for time:
10 thruster(135lbs.)
10 burpees

time: 25:06

2009 Crossfit Qualifiers

"Rocco and Marcus are true Ronin Elites"

Saturday 050109

5 rounds for time:
7 Deadlifts (275lbs.)
30 Air Squats
7 HandStand Push-ups

time: 1h:26

Thursday 043009

6 Rounds for time of:
30 Squats
10 Pull Ups
5 Power Clean / Anyway Overhead x 155# (105# women)

time: 23:16

Tuesday 042809

21-15-9
Squat Snatchs (95lbs.)
Ring Dips

time: 32:23

RoninFit Games 042509

1st workout
5 rounds for time:
15 Deadlifts (135lbs.)
15 Burpee's

2nd workout
3 rounds for time:
5 Power Clean's (135lbs.)
10 Pull-ups
30 Squats

time: 7:40/5:01 - 12:41

Thursday 042309

5 rounds for time:
500m Row
20 0verhead Squats (95lbs.)

time: 25:15

Wednesday 042209

5 rounds for time:
Deadlifts (225lbs.)
Ring Dips

time: 12:42

Monday 042009

21-15-9
Power Snatchs (95lbs.)
Pull-ups

time: 16:12

Friday 041709

5 rounds for time:
7 Thruster (95lbs.)
7 Pull-ups
7 Burpees

time: 9:30

Monday 041309

"Fight Gone Bad"
3 rounds for time.
20 Wallball(20lbs.)
20 Sumo-Deadlift High-Pull(95lbs.)
20 Box Jumps
20 Push-Press(95lbs.)
20 Row (cal.)

1minute rest in between the rounds

time: 25:40

Saturday 041109

5 rounds for time:
400m Run
30 Pull Balls 20lbs.
30 double Unders

Time: N/A

Friday 041009

10-9-8-7-6-5-4-3-2-1
Pull-ups
Burpees
Double Unders

Time: N/A