Friday 10/2/09

21-15-9

Overhead Squat

Burpees

The RX was 95 lbs. I used my body weight. (165lbs)

12:13

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

Crossfit after 1 Year

I have been crossfitting for one full year now. I was 220 lbs when I started. As of 8/26/09 I am 172 lbs.

Monday 8/21/09

WOD
AMRAP in 20 min

15 deadlift (205lbs)
12 pushups on a med ball
9 Double unders

9 rounds in 19:36

Thursday Aug 27 2009

WOD:
R0w 500 m
30 burpees
10 165 lbs overhead press
4:49

Tuesday Aug 25 2009

Tabata ish...

Deadlift 30 seconds on 30 seconds off for 8 sets 135 lbs
163 reps

Hang Clean 30 seconds on 30 seconds off 8 sets 135 lbs
54 reps

Friday 8/21/09 Diane

WOD Diane

21-15-9

225lb DL

handstand pushups

3:49

Thursday 8/20/09 "10 Rounds"

WOD
10 rounds of:

10 handstand pushups
10 pullups
10 squats
10 GHD situps

19:56

Monday 8/17/09

WOD
AMRAP 20 min (95lb)
15 Deadlift
10 Squat Cleans
5 Snatch
Runn 400 meter
4 rounds in 24:35

then....
21,15,9
box jump
pullups
pushups
6.39

Monday 8/12/09 Squat Day

WOD
BackSquat 10,9,8,7,6,5,4,3,2,1
10. 225
9. 245
8. 275
7. 295
6. 315
5. 335
4. 355
3. 385

had 395 on my back and racked it. Just seemed damn heavy!