2 Rounds of "Kelly"
400m run
30 x 24" Box Jump
30 x 20# Wall Ball
13:??
TRAIN SMART, DUMMY! I should have taken a rest day today cause I felt horrible. Must take 2 mandatory Rest Days! With any luck I will learn from this.
Tuesday, June 30, 2009
Monday, June 29, 2009
Sunday, June 28, 2009
June 27, 2009 - Padden Triathlon
Lake Padden Triathlon
10 mile Bike Ride
2.6 mile Run
1:03:35
8th Place (of about 300)
Longest bike and run of the year! and second time doing a 400m swim this year!
Sw: 6:49 (6:37.7 - 2008)
T1: 1:10 (1:19.0 - 2008)
Bi: 35:08 (35:32.6 - 2008)
T2: 0:39 (0:45.8 - 2008)
Ru: 19:52 (20:42.7 - 2008)
Total: 1:03:35 (1:04:57.7 - 2008 (15th))
Friday, June 26, 2009
June 24, 2009
PM CrossFit
100' Walking lunge
21 Push-ups
21 Ring Dips
100' Walking lunge
18 Push-ups
18 Ring Dips
100' Walking lunge
15 Push-ups
15 Ring Dips
100' Walking lunge
12 Push-ups
12 Ring Dips
100' Walking lunge
9 Push-ups
9 Ring Dips
100' Walking lunge
6 Push-ups
6 Ring Dips
14:30
Tuesday, June 23, 2009
June 22, 2009
PM CrossFit
5 Rounds of:
300m Row
20 GHD Sit-ups
10 Pull-up
14:44
http://www.crossfit.com/cf-affiliates/foundationcf_b.jpg
June 19, 2009
AM CrossFit
AMRAP in 12 min.
20 GHD Sit-ups
10 x 18" Full Squat Box Jumps
5 and 20 Sit-ups
Sunday, June 14, 2009
June 12, 2009
AM CrossFit - Urban (Seattle)
Back Squat Work: 5 x 3: 110 kgs
Press Work
Power Clean Work
Last day of Urban push-up challenge... decided i'd better start.
So I did 1275 Push-ups that day.
June 11, 2009
PM CrossFit - Urban (Seattle)
Power Clean 2-2-2-2-2-2-2
70kgs
3 person circut (one person at each station rotating) my specs:
Row 200m: 43.4 seconds
Burpees: 19
Rest
Row 200m: 47 seconds
Burpees: 20
Rest
Overall rate for team was 3 Seconds per burpees.
Wednesday, June 10, 2009
June 09, 2009
Am CrossFit
10 Rounds for time of:
10 KB Swings 24kg
10 KB Press 12kg (started w/ 16kg)
10 Ring Push-up
21:00
Monday, June 8, 2009
June 08, 2009
Am Swim
4 x 100s on the 2 min
1:21
1:30
1:32
1:31
PM CrossFit
20 rep max Back Squat
185#
next week will do 195#
then
"Michael"
3 rnds of:
860m run
50 back extensions
50 Sit-ups
23:37
Sunday, June 7, 2009
June 06, 2009
Am CrossFit
Group Workout 3 person teams
Rotate once runner comes in.
5 rounds of
Knees to elbows
Wall Ball
200m run
42
36
32
32
31
about 17 min
Friday, June 5, 2009
June 5, 2009
AM CrossFit
"Barbara"
5 rounds (with 3 min rest btwn rnds) of:
20 pull-ups
30 push-ups
40 sit-ups
50 squats
3:20
4:14
4:36
4:40
4:49
21:39 (33:39)
First round unbroken. Sit-ups were huge weakness in rnds 2-5. Pull-ups were cake. Should have pushed the pace on squats.
Thursday, June 4, 2009
June 04, 2009
PM CrossFit
AMRAP in 20 min of:
10 Ring Rows
20 24" Box Jumps
50m alternating (@25m) hang and OH 1 pood (35lbs) KB carry (like super squat)
7 + 10 rows, 15 box
Wednesday, June 3, 2009
Tuesday, June 2, 2009
June 2, 2009
AM Swim
3-2-1 50s on min with 1 min rest btwn sets.
PM CrossFit
Deadlift 2x7 @ 350#
4 rounds of
400m run
50 squats
12:44
Monday, June 1, 2009
June 1, 2009
PM CrossFit
Strenght: SDHP 4 x 8
Running workout
8 x 200m with 1 min rest btwn runs
13:12
+ Core stuff
The CFX 200m is rough!
May 30, 2009
AM CrossFit
Partner workout (only one person working at a time)
7 rounds:
7 Burpees
7 Box Jump (24")
7 DB Cleans, 35#
14: or 16:??
This workout was great - very high intensity!
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