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