Tuesday 080923

For time 30, 25, 20, 15, 10, and 5 rep rounds of:
virtual shoveling [wmv] [mov]
Push-ups

With an Olympic bar holding only one plate (men use 45 pound plate, women use 25 pound plate), touch the plate on one side of the barrier then the other for one "rep." Barrier is 24."

Post time to comments.

Time: 6 mins

Monday 080922

"Isabel"

For time:
Snatch 135 pounds, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.

Weight 65 Pounds

Time: 4.37

Thursday 080918

135 pound Clean and Jerk, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.

Wieght: 65 pounds

Time: 5.03

Monday 080908

Run 3 K

TIme: 19.10

Thursday 080821

"Helen"
Three rounds for time:
Run 400 meters1
1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

First time as RX'd: 18 mins

Compare to 080729.

Tuesday 080819

Deadlift
1-110
1-110
1-130
1-130
1-140
1-140
1-145 (PR!)

Monday 080818

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Compare to 080202.

Pull-Ups
1- 8
2- 7
3- 5
4- 4
5- 4
6- 5
7- 4
8- 5
TOTAL: 42

Push Ups
1- 18
2- 13
3- 16
4- 12
5- 12
6- 10
7- 10
8- 11
TOTAL: 102

Sit-Ups (2 sets: GH, Crunch, Twist, Leg Raise)
1- 12
2- 18
3- 10
4- 15
5- 13
6- 18
7- 11
8-14
TOTAL: 111

Squats
1-15
2-12
3-11
4-10
5-9
6-10
7-9
8-7
TOTAL: 83

Weight 080818

Weight: 77.9 kgs

BF: 10.0%

Saturday 080816

Rest Day

Friday 080815

For time:
50 Pull-ups
50 Ring Dips
40 Pull-ups
40 Ring Dips
30 Pull-ups
30 Ring Dips
20 Pull-ups
20 Ring Dips
10 Pull-ups
10 Ring Dips


Subbed
25 Pull-ups
25 Ring Dips
20Pull-ups
20 Ring Dips
15 Pull-ups
15 Ring Dips
10 Pull-ups
10Ring Dips
5 Pull-ups
5 Ring Dips

Time: 12.46

Thursday 080814

Three rounds for time of:
50 Jump rope, double unders
50 Hip Extensions
50 GHD Sit-ups

Time: 10:53

Wednesday 080813

"CrossFit Total"
Back squat, 1 rep - 95 kg /210 pounds
Shoulder Press, 1 rep - 45 kg/ 99 pounds
Deadlift, 1 rep - 63 kg/ 140 pounds

Total: 203 / 449

Compare to 080728

Tuesday 080812

Rest Day

Monday 080811

For time:
10 GHD Sit-ups
10 Hip & Back Extensions
95 pound Thrusters, 30 reps
50 Pull-ups

30 GHD Sit-ups
30 Hip & Back Extensions
95 pound Thrusters, 20 reps
35 Pull-ups

50 GHD Sit-ups
50 Hip & Back Extensions
95 pound Thrusters, 10 reps
20 Pull-ups

Changed to:

For time:
10 GHD Sit-ups
10 Hip & Back Extensions
25kg Thrusters, 30 reps
20 Pull-ups

30 GHD Sit-ups
30 Hip & Back Extensions
25kg Thrusters, 20 reps
15 Pull-ups

50 GHD Sit-ups
50 Hip & Back Extensions
25kg Thrusters, 10 reps
10Pull-ups

Time: 14. 39

Weight 080811

Weight: 77.1 kgs

BF: 10.4%

Sunday 080810

Run 5k

Time: 27 mins

Saturday 080809

Five rounds for time of:
155 pound Hang squat clean, 9 reps
15 ft Rope climb, legless, 3 ascents

changed to
30 kg Hang squat clean, 9 reps
5 ft rope climb, legless, 9 ascents

Time: 22:49

Wednesday 080806

45 pound Dumbbell squat snatch, left arm, 21 reps
45 pound Dumbbell squat snatch, right arm, 21 reps
42 Pull-ups
45 pound Dumbbell squat snatch, left arm, 15 reps
45 pound Dumbbell squat snatch, right arm, 15 reps
30 Pull-ups
45 pound Dumbbell squat snatch, left arm, 9 reps
45 pound Dumbbell squat snatch, right arm, 9 reps
18 Pull-ups

scaled to:
33 pound Dumbbell (16kgs) squat snatch, left arm, 21 reps
33pound Dumbbell squat snatch, right arm, 21 reps
21 Pull-ups
33 pound Dumbbell squat snatch, left arm, 15 reps
33 pound Dumbbell squat snatch, right arm, 15 reps
15 Pull-ups
33 pound Dumbbell squat snatch, left arm, 9 reps
33 pound Dumbbell squat snatch, right arm, 9 reps
9 Pull-ups

Time: 10.31

Saturday 080726

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Post time to comments.

TIME: 23.19

Compare to 080613.

Weight 080804

Weight: 77.8 kg

BF: 10.8%

Saturday 080802

Row 1000 meters85 pound Thruster, 21 reps15 Pull-ups
(ran on spot 250 steps)
Row 750 meters85 pound Thruster, 18 reps12 Pull-ups
(ran onspot 150 steps)
Row 500 meters85 pound Thruster, 15 reps9 Pull-ups
(ran on spot 50 steps)
Rest 2 minutes between each round. Time each round separately and post times to comments.

(didnt time...booo)

Friday 080801

30 Muscle-ups for time

(no muscle up so 30 alternating pullup w/ dip)

Time: 9 mins

Tuesday 080729

"Helen"
Three rounds for time:
Run 400 meters
1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing) (Used 18kg DB)
12 Pull-ups

Time: 18 mins