July 31, 2009

Dirt Slinging.

Moving the remainder of the 46,000 lbs of dirt by hand on the Fairhaven property.

July 30, 2009

PM CrossFit

7 Rounds:

7 Ring Rows (elevated feet)

14 Push-ups

21 35# OH Squat

300m Row

24:15

July 29, 2009 - Swim

July 28, 2009 - Rest

July 27, 2009

PM CrossFit

1 Round FGB

PP: 40

BJ: 30

WB: 13

SBHP: 15

Row: 18

July 26, 2009 - Barbell Cert -Dead, PowerClean

July 25, 2009 - Barbell Cert -Squat, Press, Bench

July 24, 2009 - Swim

July 23, 2009 - Rest

July 22, 2009 - Swim

July 21, 2009

PM CrossFit

1 Muscle-up Every min on the min for 20 min.

Note: Planned on doing this for 30 minutes but had hand rips on the 20th rep and stopped. All reps were strict. No kipping.

July 20, 2009

Am Swim

PM Isometric Ladders

Ladder 1)

15 Second Hand Stand

15 Second Hang From Bar

15 Second Rest

30 Hand Stand

30 Hang

30 Rest

45 Hand Stand

45 Hang

45 Rest

60 Hand Stand

60 Hang

60 Rest

45 Hand Stand

45 Hang

45 Rest

30 Hand Stand

30 Hang

30 Rest

15 Hand Stand

15 Hang

Ladder 2)

30 Second PVC Over Head Squat Hold (in bottom)

30 Second Rest

60 OHS Hold

60

90 OHS Hold

90

120 OHS Hold

120

90 OHS Hold

90

60 OHS Hold

60

30 OHS Hold

July 19, 2009 - Rest

July 18, 2009 - Swim

July 17, 2009

Back Squat

3 x 45,  95, 135, 185, 215, 275...

1 x 295 then Back Problem!

PM Swim

July 16, 2009 - REST!

July 15, 2009

AM Swim

PM CrossFit

Filthy Fifty:

50 Box Jumps 24"

50 Jumping Pull-ups

50 Kb Swings 35#

50 Lunges

50 Knees to Elbows

50 Push Press 45

50 Back Extensions

50 Wall Ball 20#

50 Burpees

50 Double Unders

28:16

July 14, 2009

PM CrossFit

"Nicole"

AMRAP

400m Run

Max Pull-ups

6 (37, 20, 16, 18, 15, 15) 121

July 13, 2009

PM CrossFit

Front Squat: 5 x 3

95, 135, 155, ran out of time...

5 rounds of:

15 DB Push Press, 35#

25 Sit-ups

35 Squats

11:01

July 12, 2009 - Galbraith

July 11, 2009 - Rest - CF Games Junkie!

July 10, 2009

Move 20,000 lbs of dirt for time...

Virtual shoveling my ass! http://media.crossfit.com/cf-video/virtual-shoveling.wmv

Moved 14 yards of dirt and bit into the next 14 yard pile.

Used my "Spring loaded" Yew wood Franen-shovel to launch dirt from pile one up to 20'. That thing kicks ass... Mine.

Then swam across Padden: 14:26

July 9, 2009 - Rest

July 8, 2009

Um Er CrossFit?

July 7, 2009

Am CrossFit

21,18,15,12,9 of

95# Thrusters

Ring Dips

20:15

PM Swim

Padden (1/2 mile) - 14:12

July 6, 2009

PM CrossFit

5 Rounds

20 Burpees

12 Body Rows

8:41

July 5, 2009 - Rest

July 4, 2009

Am Strength (Urban CrossFit / Seattle)

Snatch - Form

Clean - Form

Squat - Form

July 3, 2009

PM CrossFit (Urban CrossFit / Seattle)

400m Row
40 Single Arm Overhead Squats @ 35/25lbs
40 Double Unders
300m Row
30 SA Overhead Squats
30 Double Undres
200m Row
20 SA Overhead Squats
20 Double Unders
100m Row
10 SA Overhead Squats
10 Double Unders

16:30

July 2, 2009 - Rest

July 1, 2009 - Padden Swim: 14:30