May 28, 2009

PM CrossFit

5 x 5 Front Squat @ 185#

Row intervals (8)

30 seconds on, 20 seconds off 

for distance

1344m

75 x 20# Wall Ball for time:

5:08

May 27, 2009

AM Swim

1/2 mile (36 x 75' laps)

15:45

Road Bike

15 miles (cumulative)

PM Mtn Bike

2.5 hrs

May 26, 2009

PM CrossFit

5 x 5 Deadlift @ 335#

then

"FRAN"

21-15-9

95# Thrusters and Pull-ups

6:38

1:30 off my PR but it was a good workout. Killed my grip. I know I will do this workout (FRAN) in half the time by the end of the summer.

May 24-25, 2009 - "Rest Days"

May 23, 2009

AM CrossFit

400m Run, then

3 Rounds of:

50 Sit-ups

40 Ring Rows

30 Back Extensions

then 400m Run 

Forgot time... 20+ min. The rows killed me

PM 

14 mile Ski to Sea Mtn. Bike course

May 22, 2009

12:00 CrossFit

"Cindy"

AMRAP in 20 min of

5 Pull-ups

10 Push-ups

15 Squats

23 (+5 Pull, 5 Push)

April 22, 2009

AM Swim/Bike

Biked to Western

Pool workout:

25s on the min for 10 min @ 15 seconds

Biked to work then home + JoGo (overall about 10 miles)

PM Strength

Banded Pull-ups 10, 15, 20

Ring dips

5 x 12, 16, 20, 24 kg

4 x 28kg

Parallel Dips

4 x 32 kg

3 x 36 kg

2 x 40 kg

2 x 44 kg