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