September 30, 2009

AM Swim

6 x 100m 1:1 @ 1:30 pace ± 0.02

September 29, 2009

PM CrossFit

5 Rounds of:

12 Glute Ham Raises (180°)

18 Wall Ball 20#, 10'

24 Sit ups

12:27

September 28, 2009

PM CrossFit

"GI Jane"

100 Burpee Pull-ups for time:

12:40

8' bar

September 27, 2009 - Rest

September 26, 2009

Fight Gone Bad: 283

September 25, 2009 - Rest

September 24, 2009

AM CrossFit

9r:

9 Wall Ball 20#

9 Atomic Push-ups

9 GHD Back Extensions

10:57

September 23, 2009 - Rest

September 22, 2009

PM CrossFit

AMRAP in 15 min.

10 Wall Ball 20#

10 Box Jump 20"

10 Deadlift 185# (Body weight)

10 Burpees

5 Rounds + 10 Wall Ball

Notes: Great WOD. Burpees were the hardest. No pop in the push-up part of the movement due to the Bench Press yesterday. Yesterday's WODs crushed me and that was evident in the way I felt through today's WOD.

September 21, 2009

AM CrossFit

5r:

200m Run

21 Strict core control Ring K2E

16:58

PM Strength

Bench Press: 205# x 5 x 3

Pull-ups: 50# x 5 (easy)

Pull-ups: 75# x 4

Pull-ups: 100# x 3

Pull-ups: 20 kipping

400m Swim

5 miles Walking (cumulative for the day)

September 20, 2009 - Rest

September 19, 2009 - Handstands

September 18, 2009 - Rest

September 17, 2009

PM CrossFit

5 Rounds:

400m Run

30 Squats

with 20# Weight Vest

14:09

R1&2: 4:48

R3: 2:57

R4: 3:12

R5: 3:11

Notes: 4th & 5th rounds I had to walk part of the hill.

September 16, 2009

AM CrossFit

6 Rounds:

6 x 20# Med Ball Cleans

12 Sit-ups

18 Pull-ups

11:23

September 15, 2009

AM Swim

Various intervals and strokes

about 700m

PM CrossFit

500m Row 1:40 (warm up) + stuff

For Time:

21 135# Deadlifts (textbook)

21 Ring Dips

200m Run

15 135# Deadlifts (textbook)

15 Ring Dips

200m Run

9 135# Deadlifts (textbook)

9 Ring Dips

200m Run

7:34

September 14, 2009 - Rest

September 13, 2009 - Gymnastics Cert

Muscle-ups

Skin the cat

L-sits

Parrallettes: Support tuck, L sits, V-ups Donkey Kick, Handstand,

Shoot Thru

Handstands

HS Push-ups

Ring Transitions

September 12, 2009 - Gymnastics Cert

Kipping Swing

K2E

Inversions

Ball Up

Pass Thru

Scaled Movements

Back Levers

Front Levers

IRON CROSS

September 11, 2009 - 1/2 mile Swim

September 10, 2009 - Rest

September 9, 2009

AM CrossFit

30•20•10

12.5# DB Thruster

26# Swing

Pull-ups

September 8, 2009

AM CrossFit

"Manmakers"

12.5# DBs

34 in 10 min.

September 7, 2009

Swim - Padden

1/2 Mile:

12:11

Note: Wetsuit, and fins

September 6, 2009 - Rest

September 5, 2009 - Rest

September 4, 2009

PM CrossFit

5 Rounds:

500m Row

Max Push-ups

Rest

1:46, 51

1:49, 30

1:54, 30

1:54, 29

1:54, 28

September 3, 2009 Rest

September 2, 2009 Rest

September 1, 2009

PM CrossFit

For time

120 Pull-ups

120 Ring Dips

15 or 17:45...?

Way harder than 30 Muscle-ups. Kipping or otherwise.