WWU Rec Center
1/4 Mile + 50m sprints
Thursday, November 6, 2008
Wednesday, November 5, 2008
November 5, 2008
AM Strength
Shoulder Press at JoGo (not Jogo WOD)
5 x 95#
3 x 105#
2 x 115#
1 x 115 x 7
Note: Worked on Double Unders between sets
PM Mtn Bike
Galbraith Night Ride
Ridge Trail
Upper Bobs
RD 1000 - 1200
Intestine
BS
RD 2510 - 2000
2-1/2
Cabin
V-Trail
Candy
Intestine
Family Fun Center
Bobs
Karma
2.5 Hrs (10 miles)
Tuesday, November 4, 2008
November 4, 2008
OBAMA!
AM CrossFit
WWU Rec. Center
"Nicole" (400m run + Max Pullups: 20 min)
23, 15, 15, 15, 15, 17 + 400m
Score: 100
Notes: Ran out of time at the end of the last 400m run... had another 15 pull-ups in me but was sluggish during the running. Don't think I did "Max" Pull-ups during any but the last set.
Monday, November 3, 2008
November 3, 2008
AM Crossfit
JoGo
AMRAP in 20 min
20 x 65# Push Press
5 x L Suitcase Deadlift @ 24kg
5 x R Suitcase Deadlift @ 24 kg
30 x 12" Box Jump
Score: 8-2/3 rounds
PM Mtn Bike
Galbraith Night Ride
Ridge Trail
Cedar Dust
Road and connector to top of:
Intestine
Ewolk Village
Cedar Dust
Bobs
Karma
1.5 hrs
Sunday, November 2, 2008
November 1, 2008
AM Crossfit
Urban Crossfit in Seattle
AMRAP in 20 min
21 Box Jump @ 20"
9 Shoulder Press @ 40 kg (88lbs)
6 rounds (+ 21bj, 5 sp)
Notes: First round was fast and smooth but after that it was singles for the shoulder sress. Spent about 4 of the 20 min box jumping, Perhaps 4 min on shoulder press and about 12 of the 20 min recharging my week shoulders. Craig said something to the effect of "that's a major chink in your armor". Guess I have a lot of shoulder pressing in my future.
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