Missed

12.22.07

Didn't feel like going to the gym

Off Day

12.21.07

Another Cycle Complete

Hard Ass Workout Again

12.20.07

100 Jump Rope
90 Squat
80 Sit-up
70 Lunge (20 lb DBs)
60 Push-up
50 Tuck Jump
40 Sumo Deadlift High Pull (65 lbs)
30 Thruster (20 lb DBs)
20 Burpee
10 Pull-up

Time: 35:21

Liftin' Heavy

12.19.07

3x5 Squat
3x5 Bench Press
1x5 Deadlift
2x8 Dips

Back Squat

5 - 225 lb
5 - 225 lb
5 - 225 lb

Bench Press

5 - 90 lb DB's
5 - 90 lb DB's
5 - 90 lb DB's

Deadlift

5 - 245 lb

Dip

8 - BW
8 - BW

And Yet Another PR Again

12.18.07

"Grace"

30 C&J's

Time: 4:59

Rest Day

12.17.07

Just another day

Squat Getting Better

12.16.07

3x5 Squat
3x5 Standing military press
3x5 power cleans
2x8 Chin-ups

Squat

5 - 215 lb
5 - 215 lb
5 - 215 lb

Standing Military Press

5 - 125 lb
5 - 125 lb (Only got 4)
5 - 125 lb (Only got 3)

Power Cleans

5 - 175 lb
5 - 175 lb
5 - 175 lb

Chin-ups

8 - BW
8 - BW

PR

12.15.07
"Cindy"
Rounds of

5 Pull-ups
10 Push-ups
15 Squats

As many rounds as possible in 20 mins

Score: 12 Rounds +5 Pull-ups +10 Push-ups

First Day Of Winter Workout Program

12.14.07

3x5 Squat
3x5 Bench Press
1x5 Deadlift
2x8 Dips

Back Squat

5 - 205 lb
5 - 205 lb
5 - 205 lb

Bench Press

5 - 195 lb
5 - 195 lb
5 - 195 lb

Deadlift

5 - 235 lb

Dip

8 - BW
8 - BW

Keep On Keepin' On

12.13.07

Another off day

Yet Another PR

12.12.07

"Fran"
21-15-9
95 lb Thrusters
Pull-ups

Time: 8:53

5k Run

12.11.07
(actually morning or 12.12.07 sleep was messed up)

5k Run

Time: 26:54

New PR

12.10.07
CrossFit Total

Back Squat - 255 lb (PR)
Shoulder Press - 155 lb
Deadlift - 315 lb

Total - 725 lb (PR)

Another Cycle Complete

12.09.07
Just a regular off day....

Still Rollin'

12.08.07

Weighted pull-ups 1-1-1-1-1-1-1 reps

Body Weight: 214.9 lbs

1- 30 lb
1- 35 lb
1- 40 lb
1- 45 lb
1- 50 lb
1- 55 lb
1- 60 lb
Tried 65 lb on an 8th attempt and failed

First Time Doin' Full Squat Cleans

12.07.07

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips (Subbed 2 Bar Dips For Every Ring Dip)

Time: 35:26

First Time With Nancy

12.06.07

"Nancy"

Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps (Scaled To 75 lbs)

Time: 31:24

Off Day

12.05.07
Off day, stayed on the diet

First Time On This One

12.04.07

"Helen"

3 rounds of:
400 m run
21 dumbbell swings with 55lb dumbbell
12 pull-ups

Time: Less than 18:50 by a few seconds (Forgot time but it was close to Brandon's)

Followed By:
OHS Practice with just the 45 lb bar

Shoulders In Pain

12.03.07
30 Muscle-ups for time

Subbed:
30 rounds of:
4 Pull-ups
4 Dips

Time: 39:13

Do Work

12.02.07

3-3-3-3-3
Power Clean & Jerk

3- 165 lb
3- 165 lb
3- 175 lb
3- 175 lb (Missed the last one)
3- 175 lb

Followed By:
100 Jack Knife Sit-ups
50 mason twists (each side)
45 lb. plate twist with partner: 10 each way

Rest Day

12.01.07
Slept, stayed on the diet for the most part...

Pull-ups and Squats

11.30.07
With a running clock do 1 pull-up the first minute 2 the second three the third and so on, until failure.

Score: 10 Rounds + 6 Pull-ups

Followed By:
Back Squats

5- 165 lb
5- 185 lb
3- 195 lb
3- 195 lb
3- 195 lb

Need to remember to keep my head up.

Followed by:
Captains Chair
5x10
Leg raises with straight legs

Another Day, Another PR

11.29.07
5K Row

Time: 20:23 (PR)

Followed By:
3 rounds of the following:
8 shoulder presses: 85 lbs (barbell)
15 reverse flys: 20 lb dumbbells
10 Tony's Lateral Raises: 10 lb dumbbells

Deadlifts Lots

11.28.07
Deadlifts 15 sets
5-4-4-3-3-3-2-2-2-2-1-1-1-1-1

5- 195 lb
4- 205 lb
4- 215 lb
3- 225 lb
3- 235 lb
3- 245 lb
2- 255 lb (PR)
2- 265 lb (PR)
2- 275 lb (PR)
2- 275 lb
1- 285 lb (PR)
1- 295 lb (PR)
1- 305 lb (PR)
1- 315 lb (PR)
1- 325 lb (Missed)

After work out 3 sets of DB Bench and 21's

MIssed A Week

11.21.07-11.27.07
Missed a week, though it was welcomed rest my diet could have been alot better. What are you gonna do it was Thanksgiving

Didn't Have A Gym To Go To

11.20.07

6 or 7 Rounds Of (lost track of rounds)

3 C&J's 70 lb Heavy Bag

30 Double Unders 

Time: 19:33

Off Day

11.19.07

Came home, ate decent

Filthy Fifty Kinda

11.18.07
"Filthy Fifty" (Modified)

For time:
50 Box jump, 24 inch box (Used a bench)
50 Jumping pull-ups
50 Kettlebell swings, 1 pood (35 lb DB)
Walking Lunge, 50 steps
50 Knees to elbows (Captains Chair straight leg raises)
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball (20 lb DB's thrusters)
50 Burpees
50 Double unders

Time: About 53 mins (timed on phone couldn't find stop watch)

After push press I did burpees, thrusters, double unders, then back extensions, because of available equipment.

First Time Doing This One

11.17.07

"Michael"

Three rounds for time of:

Run 800 Meters

50 Back Extensions

50 Sit-ups

Time: 35:31

PR Bitches

11.16.07

"Fran"

21-15-9

95 lb Thrusters

Pull-ups

Time: 9:54 (PR)

Off Day

11.15.07
Day off and still eating good

5k Row

11.14.07

Row 5k

Time: 21:43

Shoulder and Jerks

11.13.07

Shoulder Press

1-1-1-1-1

125 lb

135 lb

145 lb

155 lb (PR)

165 lb (Missed)

Push Press

3-3-3-3-3

155 lb

165 lb

175 lb

185 lb (PR) (Only Got One Rep)

175 lb

Push Jerk

5-5-5-5-5

165 lb

175 lb (Only Got 4)

165 lb (Only Got 4)

165 lb

175 lb (Only Got 4)

Gettin' Back Into It Ain't Easy

11.12.07

10 Rounds Of

15 Deadlifts 135 lbs

15 Push-ups

Time: 27:50

Missed Again

11.11.07
Same story different day...

Missed

11.10.07
Missed workout

Grace PR

11.09.07

"Grace"

30 C&J's

Time: 6:11

Off Day

11.08.07

Slept a bunch

Shoulders and Stuff

11.07.07

5-5-5

Shoulder Press

3-3-3

Push Press

1-1-1

Push Jerk

Don't remember weights but I had a 185 lb Push Jerk and the failed at 195 lb

Back On Track

11.06.07

Deadlift/Push-up/Sit-up

10-9-8-7-6-5-4-3-2-1

Deadlift 155lb

20-18-16-14-12-10-8-6-4-2

Push-up

30-27-24-21-18-15-12-09-06-03

Sit-up

Time: 21:00 Flat 

Shitty Workout

11.05.07

"Cindy"

Rounds of 

5 Pull-ups

10 Push-ups

15 Squats

As many rounds as possible in 20 mins

Score: 10 Rounds + 2 Pull-ups

Missed Again

11.04.07

More shitty food and beer another missed workout

Missed Workout

11.03.07

Couldn't get motivated, feeling tired

more beer more burger

Heavy Fran Kinda

11.02.07

"Heavy Fran" (Slightly Scaled)

15-12-9 reps of

135 lb Thrusters

30 lb Weighted Pull-ups (instead of 45 lb)

Time: 27:37

Day Off

Beer and Burger

Heavy Squat/Row 10k

Weight: 221.4

Back Squat

185 lb 3 reps

185 lb 3 reps

195 lb 2 reps

155 lb 5 reps

155 lb 5 reps

165 lb 5 reps

165 lb 5 reps

Need to work on squat really bad... form and weight.

After squatting:

Rowed 10k

Time: 48:35

Quick Workout

"Jackie"

Row 1000m (4:20)

50 Thrusters 45 lbs

30 Pull-ups

Time: 13:45

Angie

10.29.07

"Angie"

100 Pull-ups

100 Push-ups

100 Sit-Ups

100 Squats

Time: 35:16

Off Day

Off Day

Deadlifts/Push-ups

10 Rounds

15 Deadlifts 135 lbs

15 Push-ups

Time: 28:54

New PR Again!

10.26.07

"Fran"

21-15-9 reps

Thrusters 95 lbs

Pull-ups

Time: 12:15

Need To Work On Running

10.25.07

Ran 1 mile on treadmill 

Time: 8:00 Flat

Pull-ups 1 the first min 2 the second 3 the third........ until failure.

I finished the eighth round with 4 pull-ups in the ninth

worked on full squat cleans after the workout

Hard Ass Workout

100 Jump Rope

90 Squat

80 Sit-up

70 Lunge (20 lb DBs)

60 Push-up

50 Tuck Jump

40 Sumo Deadlift High Pull (65 lbs)

30 Thruster (20 lb DBs)

20 Burpee

10 Pull-up

Time: 41:17

Monday "Grace"

"Grace"

30 C&J 135 lbs.

Time: 7:17

Back At It

Weighed In Today : 225.8

"CrossFit Total"

Squat: 245 lbs

Shoulder Press: 145 lbs

Dead Lift: 245 lbs

Total: 635 lbs

Did 50 Jumping Pull-ups after the CFT

5 On 2 Off

Well I got my five days in, and now I'm taking my two off days

More Progress

10.18.07

"Cindy"

Max Rounds 20 Mins

5 Pull-ups, 10 Push-ups, 15 Squats

Rounds Completed: 10 + 5 Pull-ups and 5 Push-ups

Big Improvement

"Fran"

21-15-9 reps

95 lb. thrusters

pull ups

time: 15:50

Run, Jog, Jog, Walk, Jog, Jog, Run

Ran 3 Miles

Time: 32:53

Could have done better, Need To Be Able To Do 3 Miles Without Walking

Still Rollin'

Shoulder Press

5-5-5-5-5

Push Press

4-4-4-4-4

Push Jerk

3-3-3-3-3

don't remember much bout the weights, but I Push Jerked 185

Ballin' Good Workout

5 rounds

100 single jumps 

50 squats

time: 17:26

Saturday Is an Off Day

Took Saturday Off

Missed Workout For Friday

Gotta find a new schedule can't make Fridays.  Maybe 5 on 2 off

We Aight

Bench Press 3-3-3-3-3-3-3

weights:

175, 185, 195, 205, 215 (Missed), 205 (Missed), 195

Back Dating

10/10/07 Wed

Rest Day (Well Deserved, Much Needed)

10/9/07  Tues

 "Fran"

      21-15-9 reps

 95 lb thrusters

 pull ups  

time: 24:55

10/8/07 Mon

    4 rounds

 10 35lb DB shoulder press

 15 push-ups

 20 sit-ups

 25 sprawls w/ 1-2 punch

time: 27:26

10/7/07 Sun

"3 Bars of Death"

10,9,8,7.....3,2,1 reps

bench press 155 lbs

power clean 135 lbs

dead lift 165 lbs

time: 51:00

10/6/07 Sat

Rest day

10/5/07 Fri

Missed workout

10/4/07 Thurs

30 reps

Power Clean & Push Jerk

Time: 12:00

10/3/07 Wed

Rest Day

10/2/07 Tues

3 rounds

35 tuck jumps

25 thrusters w/ 95 lbs

15 pull-ups

time: 45 mins

10/1/07 Mon

deadlift 1-1-1-1-1-1-1

185, 205, 215, 225, 235, 235, 235 lbs