Wednesday, October 21, 2009

October 21, 2009

AM Swim
50m on min every min
4 on, 1 min rest
3 on, 1 min rest
2 on, 1 min rest
1 on
Best: 33 second / Worst: 46 second

PM CrossFit
1 Muscle-up, Strict
30 Second OH Squat hold - below parallel w/ 35#
2 Muscle-up, Strict
60 Second OH Squat hold w/ 35#
3 Muscle-up, Strict
90 Second OH Squat hold w/ 35#
4 Muscle-up, Strict
120 Second OH Squat hold w/ 35#
5 Muscle-up, Strict
120 Second OH Squat hold w/ 35#
4 Muscle-up, Strict
90 Second OH Squat hold w/ PVC
3 Muscle-up, Kip
60 Second OH Squat hold w/ PVC
2 Muscle-up, Kip
30 Second OH Squat hold w/ PVC
1 Muscle-up, Kip

26:00 (10 min Squat Hold)

October 20, 2009

AM CrossFit

21 Sumo Deadlift High Pull 95/65#
21 Pull-ups
400m Run
15 SDHP
15 Pull-ups
400m Run
9 SDHP
9 Pull-ups
400m Run

11:11

October 19, 2009

PM CrossFit

"Baseline"
500m Row
40 Squats
30 Sit-ups
20 Push-ups
10 Pull-ups

3:52


More Fun
200m Run
50 Burpees
200m Run

5:42

October 18, 2009 - Rest

October 17, 2009 - Swim

October 16, 2009

PM CrossFit

5 Rounds of:
9 Thrusters 65#
9 Pull-ups
9 Thrusters 65#
9 Pull-ups
200m Run

17:45

October 15, 2009 - Rest

October 14, 2009

AM CrossFit

10 Rounds of:
7 R/L DB Press (sea saw) 20#
7 R/L DB Renegade Row 20#
14 Sit ups

13:32

Tuesday, October 13, 2009

October 13, 2009

AM Swim
400m crawl (fast!)
200m kick (25, 75, 25, 50, 25)

October 12, 2009 - Cindy

PM CrossFit

"Cindy"
AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

23 + 10 Push Ups

October 11, 2009 - Rest

October 10, 2009

AM CrossFit

8 Rounds of:
21 Box Jump, 24"
12 Thruster 35 KG
6 Burpees
Rest

x:xx
1:52
1:56
2:16
3:05
2:01
1:59
2:17

Average: 2:12

October 09, 2009

AM Swim
400m Crawl 6:40
100m Breast 1:45

October 08, 2009 - Rest

Wednesday, October 7, 2009

October 07, 2009

AM Swim
5 x 100m (50m crawl, 25m breast, 25m crawl) @ 1:33 pace

PM CrossFit

AMRAP 17:
7 T2B
7 Pull-up
11 Sit-up
11 Push-up

10+1

Tuesday, October 6, 2009

October 06, 2009

PM CrossFit

400m Run
21 OH Squat 65#
400m Run
15 OH Squat 65#
400m Run
9 OH Squat 65#

7:04

Bench Press: 205# x 5 x 3

Monday, October 5, 2009

October 05, 2009

AM CrossFit

500m Row

5 rounds:
10 Front Squat, 75#
10 Box Jump, 30"
10 Press, 75#

500m Row

17:01

October 04, 2009 - Rest

October 03, 2009

AM CrossFit

400m Run

10 Rounds:
7 Deadlift @ 65 kgs (143#)
15 Wall Ball Shots, 20#

400m Run

18:51

October 02, 2009 - Swim

Thursday, October 1, 2009

October 01, 2009

AM CrossFit

4 rounds:
400m Run
50 Squats
11:11