January 14, 2008

PM Mtn Bike

Galbraith

Very Short - Technical Issues w/ Chris' Bike

January 13, 2008

PM Running Intevals

WWU Track

4 rounds of 800m w/ 2min btwn rnds: 

r1: 2:59

r2: 3:19

r3: 3:24

r4: 3:29

Scared the crap out of the lacrosse girls that were strolling perpendicularly across the track during their drills on my first lap. I wonder what I look like at 12+ mph (first 400 was 1:15).

Pull-Up Challenge Day 7: 7PU

January 12, 2008

PM Squat n' Stuff

JoGo

Warm Up:

1+ mile run

Spiderman + Worlds greatest stretch progression

PVC Shoulder Pass Throughs

30 GHD Situps

30 Ring Dips

15 PVC OHS Squats

Back Squat 5 x 5 @ 225#

Front Squat 3x

135, 155, 185, 205, 235#

100 Pull-Ups for Time: 6:34

Notes: Did not feel like I could bring the weight up any higher on the Back Squat without loosing form.

January 11, 2008

Rest Day

WOD Targets:

C2B Fran: 5:00

DL/Burpee: 4:00

155# Grace: 7:00

January 10, 2008

AM CrossFit

Urban CrossFit

Intro Program Class 2:

OH Press: 

1) Keep Elbows Tight 

2) Descend leadign w/ elbows

3) Pull Bar Apart

Burpees: OK

Deadlift: Contract Lats to help keep bar tight to body

Knees to elbows: Knees High, Push feet to ground to limit swing.

OH Squat: Keep butt an knees back.

Workout:

OH Squat and Knees to elbows

21 OHS 35kg

3 K2B

18

6

15

9

12

12

9

15

6

18

3

21

19:20 

January 9, 2008

OH Press x 5

15#, 45#, 65#, 95#, 95#, 95#, 95#, 95#

JoGo WOD

5 rounds of:

275# Deadlift x 5

200m Run

7:49

PM Swim

WWU Rec Center

January 8, 2008

PM CrossFit

JoGo

Fran

6:09

1/2 Main WOD

5 Rounds:

3 45# DH Pull-Ups

5 DH Pull-Ups

7 Kipping Pull-Ups

11:11