Tuesday July 28 2009 "Squats and Row"

WOD:
Back squat: 3,3,2,1
Front squat: 3,3,2,1
OHS: 3,3,2,1

BS: 315 x 3, 405 x 3, 455 x 1
FS: 225 x 3, 315 x .5
OHS: 185 x 3, 205 x 2, 225 x 1

deadlift 225 20 reps
deadlift 315 10 reps

2k row: 7:58

Friday July 27th 2009 "K2"

“K2″
1000m row or 800m run
30 push-ups
30pull-ups
30 Wall ball shots (20/14)
30 Double Unders
30 box jumps
30 toes to bars
30 burpees
1000m row or 800m run

29:something

Monday July 21 2009 "Curtis"

10-1 Single arm Snatch Progression
*With a single arm perform 10 deadlifts / 10 deadlifts to high pull / 10 snatches /switch arms and repeat.

1-10 50m sprint
Explanation: Perform your set of 10 on each arm…followed by 1 50m sprint…perform your set of 9 on each arm…followed by 2 50m sprints…continue this pattern until you have completed your set of 1 on each arm…followed by 10 50m sprints.

34 min or something like that....

Saturday July 18 2009 "Crossfit Games #8"

Clean 155 x 15
T0es 2 bar x 30
Muscle up x 15
Push Press x 30 (95lb)
D.U. x 30
Thrusters x 15 (135lb)
Pullups x 30
Burpees x 30
50 yd lunges (95lb)
24:12

Friday July 17 2009 "badger"

3 Rounds of 30 squat cleans (95/75), 30 Pull-ups, 800m Run
37:47

wednesday July 15 2009 "stacie"

5 rounds for time…
50yds Overhead Lunges (45lbs)
40 double unders
30 push-ups
20 pull-ups
50 sit-ups

Finished 3 rounds in 30 min

Monday July 13th "4 workouts"

1-10, 10-1 pullups and pushups

400 m run 40 jump ropes, 2 rounds

20 bw deadlift, 20 weighted situps 25lbs, 3 rounds

1-10, 10-1 wall ball shots and box jumps

Friday July 10 "fran"

21 pullups
21 thrusters 95lb
15 pullups
15 thrusters
9 pullups
9 thrusters
3:24

Thursday July 9 2009 "hemi"

400m run
7 SDHP 135 lbs
30 box jumps
9 thrusters 135 lbs
30 D.U.
15 clean and jerk 135 lbs
30 situps 45lbs
21 deadlift 135 lbs
400 m run
16:20

Wednesday July 8 2009 "Alaskan Assasin"

100 reps of each
-Lunges
-JR
-Weighted sit ups 25lb
-JR
-Push ups
-JR
-Step up 24" 30 lbs
-JR
-Wall Balls
-JR
34:55

Monday July 6 2009 "Rope a Dope"

Jump rope for 1 min
do pushups for 1 min
jump rope for 1 min
do sit ups for 1 min

do this for 30 min

Sunday July 5th, 2009 "Backyard Fun"

WOD:
30 burpees
30 situps
30 air squats
30 pushups

3 rounds for time.

I finished in about 18 minutes. The last round I held claire for the squats and put her on my back for pushups! Whew, it was 92 outside!

Friday July 3rd "AbRipperx"

Today I just did the 16 minute ab workout on the P90X program.

Thursday July 2nd 2009 "Tillman"

WOD "Tillman" (i think)
Deadlift 315 7 reps
1 "gasser" (run 50 yards down and back twice)
15 pullups
You are supposed to do seven rounds with 45 seconds of rest between sets.
I made it through 4 rounds. Damn that was difficult.

R1: 1:36
R2: 1:58
R3: 2:44
R4: 3 or 4 something.....

Tuesday June 30th 2009

I was not able to make it to the gym today so I ran 2 miles at home and then did the 16 minute ABRIPPERX p90x video.

Monday June 29th "Mary"

WOD
AMRAP in 20 min

5 handstand pushups
10 one legged squats
15 pullups

9 rounds

Friday June 27th

WOD
Jayme, Claire, and I hiked the 7.5 mile liberty creek trail in liberty lake. We biked in for 2 miles. The 2 mile bike ride was on a rocky trail that was a gradual uphill climb the whole way. We locked our bikes to a tree and trecked another mile and half straight up a mountain, then turned around and went back. I had Claire on my back in a backpack for the whole treck. What a leg burner. That backpack adds another 40 lbs. The entire trip took us about 4 hours. There were some very cool waterfalls and awesome views.

Wednesday June 24th "Olympic Bar Mile"

WOD
Do ALL running and reps with 45lb bar

Run 400 m
50 back squats
50 front squats
50 overhead squats

run 400 m
50 shoulder press
50 push press
50 push jerk

run 400 m
50 power hang cleans
50 power hang clean snatches

run 400 m

29: 18

tuesday june 23rd "seal pups"

100 squats 185lbs
Every 60 seconds do 5 pullups and 10 pushups

8:46

Thursday "fight gone bad"

WOD fight gone bad
3 rounds
1 minute each exercise
As many reps as possible

Thrusters
Rowing
Double unders
SDHP
Burpees

274 reps