Friday 9/25/09 "FRAN" and Update

Fran Friday! We had a competition between the north gym and the valley gym today. Top 3 Fran times wins. The North Gym had 4 people under 3 min today, amazing.

Fran is:

21 thrusters (95lbs)

21 pullups

15 thrusters

15 pullups

9 thrusters

9 pullups

for time

I had high hopes of finishing under 3 min today. My forearms were binding up and I actually fell off of the bar on the set of 9!

I ended up with 3:17

I took a few progress pictures. I have been hovering around 169-171 the last few weeks. Dan tested my body Fat Wednesday. 10.9% I think it is lower though, we will have to do it again.

Wed 9/23/03 800m and Power Cleans

Run 800m as fast as you can.

2:42

Power clean 5,4,3,2,1

135 x 5

185 x 4

205 x 3

225 x 2

250 x1

Tues. 9/22/09 "Bear Complex"

WOD
10 Bear complex (95 lbs)
- One Bear complex rep is a squat clean to overhead thruster to back squat to thruster
10 tire Flips
5 rounds for time

14:19

Saturday 9/19/09

Today I tried something new. My brother in law is going to start personal training at a new gym called the Exercise Institute in Liberty Lake.

The workout uses the Nautilus equipment. It takes 15-20 minutes. You do about 7 exercises. You do each exercise VERY slow until failure for about 60-90 seconds.

The workout was hard and I will be pretty sore. I think 2 days a week could really help increse muscle size and strength.

We also played racquetball for about an hour.

Wed Sep 16, 2009 Deadlift

WOD

Death by 20 m

Deadlift 5 sets of 5

Death by 20 meter:

you have 1 min to run 20 meters. At the end of that min run 2 - 20 meters. At the end of that minute run 3 - 20 meters and so on until you run as many 20 in one minute as you can.

I got up to ten.

Deadlift

225 x 5

315 x 5

365 x 5

405 x 5

425 x 1

Sept 15, 2009 "Nancy"

WOD
400 m run
15 Overhead squats (95lbs)
5 rounds for time

13:20

Monday September 14th, 2009

AMRAP in 20 min
20 yd 25lb plate pushes
15 32in box jumps
200 m run

9 rounds in 20:22

Friday September 11, 2009

42 (100lb) virtual shovels
21 burpees
30 shovels
15 burpees
18 shovels
9 burpees

5:37

9/10/09 "Frellen"

WOD:
400m run
21 Thrusters (35lb deadlift)
21 Pullups
400m run
15 Thrusters (35lb deadlift)
15 Pullups
400m run
9 Thrusters (35lb deadlift)
9 Pullups

10:01

Wednesday 9/9/9 Push Press

Push Press 10,9,8,7,6,5,4,3,2,1

135 x 10

155 x 9

155 x 8

175 x 7

175 x 6

185 x 5

205 x 4

205 x 3

225 x 2

245 x 1

Wednesday Sept 2, 2009 Front Squat/Row

WOD
Front squat 10, 8, 6, 4, 2
Row 500m

Row: 1:33 (pr)

Front Squat
10 - 135
8 - 205
6 - 225
4 - 275
1 - 300