01.30.08
"Grace"
135 pound Clean and Jerk, 30 reps
Time: 3:52
Thursday, January 31, 2008
Pr's Like Crazy
01.29.08
"CrossFit Total"
Back Squat: 280 lbs (PR)
Shoulder Press: 165 lbs (PR)
Deadlift: 355 lbs (PR)
Total: 800 lbs (PR)
"CrossFit Total"
Back Squat: 280 lbs (PR)
Shoulder Press: 165 lbs (PR)
Deadlift: 355 lbs (PR)
Total: 800 lbs (PR)
First Time Doing Nasty Girls
01.27.08
"Nasty Girls"
3 rounds for time of the following:
50 air squats
7 muscle-ups (7 rounds of 4 pull-ups, 4 dips)
10 135 lb. hang power cleans
Time: 37:45
"Nasty Girls"
3 rounds for time of the following:
50 air squats
7 muscle-ups (7 rounds of 4 pull-ups, 4 dips)
10 135 lb. hang power cleans
Time: 37:45
New Big PR
01.26.08
Power Clean & Jerk
1-1-1-1-1-1-1
175-180-185-195-205(PR)-210(f)-210(PR)-215(PR)-225(f)
Ended up doing nine, didn't want to stop until failure.
Power Clean & Jerk
1-1-1-1-1-1-1
175-180-185-195-205(PR)-210(f)-210(PR)-215(PR)-225(f)
Ended up doing nine, didn't want to stop until failure.
400m Runs Are A Bitch
01.25.08
Four Rounds of the Following:
Run 400 meters
Rest 2 minutes
Round 1:
Time: 1:22
Round 2:
Time: 1:27
Round 3:
Time: 1:29
Round 4:
Time: 1:25
Four Rounds of the Following:
Run 400 meters
Rest 2 minutes
Round 1:
Time: 1:22
Round 2:
Time: 1:27
Round 3:
Time: 1:29
Round 4:
Time: 1:25
Improvised
01.23.08
400 meter run
15 75-lb overhead squats
400 meter run
15 40 lb DBs thrusters
1000 meter row
20 40 lb DBs thrusters
500 meter row
10 40 lb DBs thrusters
Time: 24:35
400 meter run
15 75-lb overhead squats
400 meter run
15 40 lb DBs thrusters
1000 meter row
20 40 lb DBs thrusters
500 meter row
10 40 lb DBs thrusters
Time: 24:35
Another New Workout
01.22.08
As many rounds of the following you can do in 20 minutes:
5 handstand pushups (used smith machine)
10 L Pull-Ups (Form suffered towards end)
15 Walking Lunges (did them in place)
Total: 5 Rds
As many rounds of the following you can do in 20 minutes:
5 handstand pushups (used smith machine)
10 L Pull-Ups (Form suffered towards end)
15 Walking Lunges (did them in place)
Total: 5 Rds
First Time With Lynne
01.18.08
"Lynne"
5 rounds for max reps of:
Bench (175 lbs.)
Pull-ups
Round 1:
10-13
Round 2:
9-10
Round 3:
7-8
Round 4:
7-8
Round 5:
7-10
Total: 89
"Lynne"
5 rounds for max reps of:
Bench (175 lbs.)
Pull-ups
Round 1:
10-13
Round 2:
9-10
Round 3:
7-8
Round 4:
7-8
Round 5:
7-10
Total: 89
Tuesday, January 22, 2008
Outdoor Workout, Group Workout
01.16.07
5 Rounds Of:
Sprint 100m
8 Burpees
Sprint 100m
15 Push-ups
Rest for other 2 to complete their leg
Sprint 100m
6 Ring Pull-ups
Sprint 100
15 Push-ups
Rest for other 2 to complete their leg
Time: Who cares it was fun, forgot stop watch
5 Rounds Of:
Sprint 100m
8 Burpees
Sprint 100m
15 Push-ups
Rest for other 2 to complete their leg
Sprint 100m
6 Ring Pull-ups
Sprint 100
15 Push-ups
Rest for other 2 to complete their leg
Time: Who cares it was fun, forgot stop watch
Pull-ups
01.14.08
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
Score: 10 rds + 7 Pull-ups
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
Score: 10 rds + 7 Pull-ups
Lower Back Hurtin'
01.13.08
"Elizabeth"
21-15-9 reps of:
Clean 135 pounds (Dropped to 45 lbs for rounds 15 and 9)(Because Of Lower Back Pain)
Ring dips (Subbed Bar Dips 2:1)
Time: 30:24
"Elizabeth"
21-15-9 reps of:
Clean 135 pounds (Dropped to 45 lbs for rounds 15 and 9)(Because Of Lower Back Pain)
Ring dips (Subbed Bar Dips 2:1)
Time: 30:24
First Time With This One
01.12.08
"Diane"
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups (Smith Machine As Support)
TIme: 15:24
"Diane"
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups (Smith Machine As Support)
TIme: 15:24
Sunday, January 13, 2008
Forgot Stopwatch
01.10.08
"Helen"
3 rounds of:
400 m run
21 dumbbell swings with 55lb dumbbell
12 pull-ups
Time: About 16:15 forgot stopwatch so we use the wall clock
"Helen"
3 rounds of:
400 m run
21 dumbbell swings with 55lb dumbbell
12 pull-ups
Time: About 16:15 forgot stopwatch so we use the wall clock
Its Hard Coming Back
01.09.08
"Cindy"
Rounds of
5 Pull-ups
10 Push-ups
15 Squats
As many rounds as possible in 20 mins
Score: 12 Rounds in 20:14
"Cindy"
Rounds of
5 Pull-ups
10 Push-ups
15 Squats
As many rounds as possible in 20 mins
Score: 12 Rounds in 20:14
Wednesday, January 9, 2008
Mini-Cindy
01.04.08
"Mini-Cindy"
Rounds of
5 Pull-ups
10 Push-ups
15 Squats
As many rounds as possible in 10 mins
Score: 6 Rounds
Followed By:
2k Row: 9:07
"Mini-Cindy"
Rounds of
5 Pull-ups
10 Push-ups
15 Squats
As many rounds as possible in 10 mins
Score: 6 Rounds
Followed By:
2k Row: 9:07
Liftin' Heavy
12.23.07
3x5 Squat
3x5 Standing military press
3x5 power cleans
2x8 Chin-ups
Squat
5 - 235 lb
5 - 235 lb
5 - 235 lb
Standing Military Press
5 - 125 lb
5 - 125 lb
5 - 125 lb
Power Cleans
5 - 185 lb
5 - 185 lb
5 - 185 lb
Chin-ups
8 - BW
8 - BW
3x5 Squat
3x5 Standing military press
3x5 power cleans
2x8 Chin-ups
Squat
5 - 235 lb
5 - 235 lb
5 - 235 lb
Standing Military Press
5 - 125 lb
5 - 125 lb
5 - 125 lb
Power Cleans
5 - 185 lb
5 - 185 lb
5 - 185 lb
Chin-ups
8 - BW
8 - BW
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