Tuesday, June 30, 2009

June 30, 2009

PM CrossFit

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.

Monday, June 29, 2009

June 29, 2009

PM CrossFit

6 rounds:
10 HP Clean @ 95#
10 Push Press @ 95#
10 Double unders

14:32...?

June 28, 2009 - Galbraith

Sunday, June 28, 2009

June 27, 2009 - Padden Triathlon


Lake Padden Triathlon

400m Lake Swim
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 26, 2009 - Padden Swim & Run


June 25, 2009 - Rest

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 23, 2009 - Padden Swim

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 21, 2009 - Rest

June 20, 2009 - Rest

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

June 18, 2009 - Rest

June 17, 2009

AM CrossFit

3 Rounds
15 Dumbell Cleans
20 Pull-ups

9:00

June 16, 2009 - Rest

June 15, 2009

AM CrossFit

10 rounds:
6 Knees to Toes
12 Pull-ups
200m Run

20:38

June 14, 2009 - Rest


Sunday, June 14, 2009

June 13, 2009 - Rest

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 10, 2009

AM Swim
400m (16 laps)
6:18
Same time as last PR

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 07, 2009 - Galbraith

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

June 03, 2009 - Rest

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 31, 2009 - Galbraith Mtn.

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!

May 29, 2009 - Rest