September 21, 2010

AM

5 Rounds of
100m Swim
20 V-ups
20 Push-ups
± 15min

PM
Squat 350# x 5 x 3
Pull-ups:
Wide Grip C2B 5 x 4 (no kip)
Kipping to Support 5 x 3 (Bar)
L-Pull C2B 5 x 4

September 07, 2010

AM

Deadlift 380# x 3

Press 135 x 3

PM

"Christine" "sort of"

3 Rounds of:

500m row

12 Dealift, BW (190#)

21 Box Jump, 20"

10:30*

There were 9 of us and 5 rowers and it became a clustermuck.

After round 2, I had a *1:10 rest waiting for a rower.

I decided to do 2 more rounds interval style with a couple minutes rest between after round 3. Didn't time efforts just went all out.

Good workout. Gonna have to hit this one on my lonesome to get an official time.

August 25, 2010

"Fight Gone Bad"

Three rounds of:

Wall-ball, 20 pound ball, 10 ft target (Reps)

Sumo deadlift high-pull, 75 pounds (Reps)

Box Jump, 20" box (Reps)

Push-press, 75 pounds (Reps)

Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

322

August 23, 2010 - Cindy +

12:00pm

Clean: 80 kg x 1 x 12

Squat: 162 kg x 5 x 3

6:30pm

"Cindy": 25 rnds

August 14, 2010

355# Back Squat x 5 x 3

50# Wide Grip Pull-ups (strict) x 5 x 3

L-Bar Dips x 10 x 3

Front bar Levers (lowering from inversion) x 3

Swim cool down

June 26, 2010 - Padden Triathlon

Lake Padden Triathlon

400m Lake Swim

10 mile Bike Ride

2.6 mile Run

1:02:44

7th Place (8th - 2009, 15th - 2008)

Sw: 6:42 (6:49 - 2009, 6:37.7 - 2008)

T1: 0:57 (1:10 - 2009, 1:19.0 - 2008)

Bi: 34:27 (35:08 - 2009, 35:32.6 - 2008)

T2: 0:35 (0:39 - 2009, (0:45.8 - 2008)

Ru: 20:05 (19:52 - 2009, 20:42.7 - 2008)

Total: 1:02:44 (1:03:35 - 2009, 1:04:57.7 - 2008 (15th))

March 04, 2010

AM

8 x 400m run with 90 seconds rest between efforts

Wearing a 20# weight vest

24:17

8 x 30/15 Sit-ups

146

PM

Weighted Strict Muscle-ups

3 x 7.5#, 12.5#, 15#, 18#, 20#

8 x 30/15 Hip Extensions

191