Friday, July 31, 2009

July 31, 2009

Dirt Slinging.

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

Thursday, July 30, 2009

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

Tuesday, July 21, 2009

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.

Monday, July 20, 2009

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!

Wednesday, July 15, 2009

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

Tuesday, July 14, 2009

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?

Tuesday, July 7, 2009

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

Monday, July 6, 2009

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

Sunday, July 5, 2009

July 2, 2009 - Rest

Wednesday, July 1, 2009