Jogo
"J.T."
21-15-9
Handstand Push-ups (used red band harness)
Ring Dips
Push-ups
15:45
1 hour later
Max ring push-ups: 38
Tuesday, March 17, 2009
Monday, March 16, 2009
Sunday, March 15, 2009
March 14, 2009
CrossFit Total
Urban CrossFit
Back Squat:
135 kg/298 lbs,
145/320,
155/342 lbs
OH Press:
60/132 miss,
60/132 lbs
62/137 miss
Deadlift:
185/408
190/419
200/441 lbs
Total: 415 kg / 915 lbs
5 x body weight!
Max Pull-ups: 42 (last day of pull-up challenge. Grip wore out)
Wednesday, March 11, 2009
March 11, 2009
AM CrossFit
"Christina"
3 rnds of
500m row
12 BW Deadlift
21 20" Box Jump
12:21
PM Galbraith
2 hrs, 25° f. snow :)
March 9, 2009
Main site WOD
AMRAP in 20 min of
5 Hand stand push-ups
10 L pull-ups
15 Lunges (steps)
9 + 5 HSPU
190 Pull-ups total today
March 7, 2009
Urban Crossfit Intro Class #4
Back Squat work
• Stance (narrower)
• Chest Up b4 unracked
• Knees apart
• Bare down (active hip, tva)
• Get down
• Hip drive
Clean work
• Grip (wider)
• Scapula over bar (hips high, chest forward)
• Butt back when you land
March 5, 2009
AM Swim
Dumbell Press Progression (or Regression)
3 rnds of
1 x: 55, 50, 45, 40, 35, 30, 25
3 x: 20
5 x: 15
21 GHD sit-ups
PM Deadlift / Box Jump
Yadda, Yadda...
3 cycles of
2 x 385# DL
6 x 46" Box
Wednesday, March 4, 2009
Tuesday, March 3, 2009
March 3, 2009
AM Swim
WWU
200m
200m
4 x 50m
200m
JoGo
5 x 135# Dead Lift
5 x 225# DL
3 x 315# DL
6 x 33.5" Box Jump
3 x 365# DL
6 x 37" Box
3 x 375# DL
6 x 40.5" Box
Games DL Burpee WOD
5 Rounds:
5 x 275# DL
10 x Burpees
6:12
(12/15/08) time was 5:42 (Bupees were way easier this time but DLs were all singles towards the later rounds).
45 Pullups
4 x 5 x Dead Hang Chest to Bar
5 x 35.2# DH C2B
5 x 35.2# DH C2B
5 x 52.8# DH C2B
5 x 52.8# DH C2B
1 x 88# DH
1 x 114.4# DH
1 x 134.5# DH (questionable)
1 x 134.5# DH (questionable)
1 x 123.2# DH
March 2, 2009
PM CrossFit
JoGo8 Rounds:
5 Pull-up (dead hang)
10 Push-up
15 Squat
400m Run
21:00
Long break from Posting. I have the last month on paper....
Subscribe to:
Posts (Atom)