Bench Press: 205# x 5 x 5
PM
Swim: 1/2 mile, lake padden
Run: 1.5 mile barefoot (no vibrums)
Run: 2 mile (8 x 400m) 14:52
Monday, August 31, 2009
Wednesday, August 26, 2009
August 26, 2009
AM Swim
About 600m in various intervals, crawl & breast stroke.
PM CrossFit
7 Rounds of:
5 Muscle-ups
200m Run
15:48
August 25, 2009
PM CrossFit
5 min work 1 min rest x 3 of alternating Sit-ups and Push-ups on the minute:
ex: Sit-ups, Push-ups, Sit-ups, Push-ups, Sit-ups, rest
Sit-ups: 199 (average per min: 25)
Push-ups: 189 (average per min: 27)
Sunday, August 23, 2009
August 22, 2009
AM CrossFit
8 rounds with rest (team)
8 x 25# DB Front Squat
8 x 25# Push-up Renegade Row
2 x 35m Single-arm OH & Single-arm Farmer walk
Friday, August 21, 2009
August 21, 2009
AM CrossFit
For as long as possible do:
1 pull-up the first minute,
2 the second,
3 the third and so on.
17 minutes (153 Pull-ups)
August 19, 2009
AM Swim
200m
150m
3 x 50m all out on the 2 min.
PM CrossFit
21, 18, 15, 12, 9, 6, 3 reps of:
OHS 35# (form foccus)
Ring Push-ups
9:05
August 17, 2009
PM CrossFit
10 Rounds of:
6 Toes to Bar
12 Pull-ups
200m Run
19:58
Note: was an AMRAP in 20. Last time 10 rounds (with K2E not T2B) took 20:38.
Sunday, August 16, 2009
Saturday, August 15, 2009
August 15, 2009
PM Road Bike
6.9 mile Traffic/Hill Ride (Alabana, Barkley)
30 min.
Top Speed: 48+ mph
Bottom Speed: 4.5 mph
Wednesday, August 12, 2009
August 12, 2009
PM CrossFit
Weighted Pull-ups: 45# x 5 x 5
WOD
With a continuously running clock, run the below distances with 2:00 rest between efforts:
200m, 400m, 800m, 400m, 200m (hill runs)
15:57
Note: First 200 was 0:35 last was 0:37
Monday, August 10, 2009
August 10, 2009
PM Strength
Squat: 225# x 5 x 5
Bench Press: 190# x 5 x 5
Deadlift: 225# x 5 x 3
then 400m swim (6-7 min)
Saturday, August 8, 2009
August 8, 2009
AM CrossFit
For time (sets and order are up to you):
100 "Atomic Push-Ups"
100 Pull-ups
100 Sit-ups
15:02
Note: Atomic push-ups are done with feet in rings about 1' off the floor and the knees are brought to chest then extended before each push-up.
I used a ordered rotation from each movement with the sets as follows: 25, 15, 10, 10, 10, 10, 20.
August 7, 2009
AM Strength:
Squat: 200# x 5 x 3
Press: 115# x 5 x 5
Clean: x
PM: Shoveling 12,000# of dirt
August 4, 2009
AM CrossFit
6 Rounds:
8 Ring Dips
16 Sit-ups
24 Step-ups, 24"
200m run
18:36
PM 1/2 mile swim: 15:05
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