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