Tuesday, March 17, 2009

March 17, 2009

PM CrossFit
Jogo

"J.T."
21-15-9
Handstand Push-ups (used red band harness)
Ring Dips
Push-ups

15:45

1 hour later
Max ring push-ups: 38

Monday, March 16, 2009

March 16, 2009

AM CrossFit
Jogo

"Fran"
5:09

Sunday, March 15, 2009

March 14, 2009

CrossFit Total
Urban CrossFit

Back Squat: 
135 kg/298 lbs, 
145/320, 
155/342 lbs
OH Press: 
60/132 miss, 
60/132 lbs
62/137 miss
Deadlift:
185/408
190/419
200/441 lbs

Total: 415 kg / 915 lbs
5 x body weight!

Max Pull-ups: 42 (last day of pull-up challenge. Grip wore out)

March 13, 2009

AM 1/2 Mile Swim
PM Galbraith

March 12, 2009

Rest Day

Wednesday, March 11, 2009

March 11, 2009

AM CrossFit

"Christina"
3 rnds of
500m row
12 BW Deadlift
21 20" Box Jump

12:21

PM Galbraith
2 hrs, 25° f. snow :)

March 10, 2009

PM Swim

March 9, 2009

Main site WOD
AMRAP in 20 min of
5 Hand stand push-ups
10 L pull-ups
15 Lunges (steps)

9 + 5 HSPU

190 Pull-ups total today

March 8, 2009

Rust Day

March 7, 2009

Urban Crossfit Intro Class #4

Back Squat work
• Stance (narrower)
• Chest Up b4 unracked
• Knees apart
• Bare down (active hip, tva)
• Get down
• Hip drive

Clean work
• Grip (wider)
• Scapula over bar (hips high, chest forward)
• Butt back when you land

March 6, 2009

Galbraith

March 5, 2009

AM Swim

Dumbell Press Progression (or Regression)
3 rnds of 
1 x: 55, 50, 45, 40, 35, 30, 25
3 x: 20
5 x: 15
21 GHD sit-ups

PM Deadlift / Box Jump
Yadda, Yadda... 
3 cycles of
2 x 385# DL
6 x 46" Box

Wednesday, March 4, 2009

March 4, 2009

Rust Day

Tuesday, March 3, 2009

March 3, 2009

AM Swim
WWU
200m
200m
4 x 50m
200m 

PM Strength and Such
JoGo

5 x 135# Dead Lift
5 x 225# DL
3 x 315# DL
6 x 33.5" Box Jump
3 x 365# DL
6 x 37" Box
3 x 375# DL
6 x 40.5" Box

Games DL Burpee WOD
5 Rounds:
5 x 275# DL
10 x Burpees
6:12

(12/15/08) time was  5:42 (Bupees were way easier this time but DLs were all singles towards the later rounds).

45 Pullups

4 x 5 x Dead Hang Chest to Bar
5 x 35.2# DH C2B
5 x 35.2# DH C2B
5 x 52.8# DH C2B
5 x 52.8# DH C2B
1 x 88# DH
1 x 114.4# DH
1 x 134.5# DH (questionable)
1 x 134.5# DH (questionable)
1 x 123.2# DH

March 2, 2009

PM CrossFit
JoGo

8 Rounds:
5 Pull-up (dead hang)
10 Push-up
15 Squat
400m Run

21:00

Long break from Posting. I have the last month on paper....