Front Squat 3-3-3-3-3 (205)

WEDNESDAY 090930

Front Squat 3-3-3-3-3

Still hurting after FGB IV so finally back at it after 3 rest days... getting old sucks...

Felt pretty good on these. 205 was pretty hard, 215 practically stopped on the way up out of the second rep. Called it good...

135-155-185-205-215 (F/2)

These might be more fun at 205 across... ouch...

Fight Gone Bad IV (266)

SATURDAY 090926

Row - 20/16/15
WB - 23/15/15
SDHP - 23/16/17
BJ - 15/13/12
PP - 25/20/21

Need to work the box jumps and the stamina...

Pretty happy with the effort though considering my usual diet...

DIANE (9:04)

THURSDAY 090924

Diane (9:04)

21-15-9
225# Deadlift
Handstand push ups

205#
large band + medium band

Ready for 225 and med-med

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Barbara (32:22)

WEDNESDAY 090923

BARBARA

5 RFT of:

20 pull ups
30 push ups
40 sit ups
50 squats

Rest exactly 3 minutes between each round.

32:22 - 4 rounds - medium pull up bands

5:34
5:42
5:56
6:02

Push Jerk 3-3-3-3-3 (165)

TUESDAY 090922

CFWU x2 (med band)

PJ 3-3-3-3-3

135-145-155-165-176(F) PR

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CrossFit Total-ish

SATURDAY 090919

Hit the powerlifting competition en lieu of a CFT by myself. Worked out pretty well...

Set three PRs today in the 1RM back squat, bench press and deadlift.

Back Squat - 185/245/255

Bench Press - 185/225/245

Deadlift - 275/345/375

875 was the highest in my weight class (just me) and overall (three of us, all CrossFitters).

Seriously thinking about hitting the 8th Army powerlifting championships in Camp Humphreys on 10 OCT...

Lunges suck

WEDNESDAY 090916

4 rounds for time of:
100ft walking lunges, 25lb DB
30 24-in box jumps
20 weighted pull ups (0#)

26:00

Ouch...

Clean and Jerk 1-1-1-1-1-1-1 (165)

TUESDAY 090915

CFWU (x2)

Clean & Jerk 1-1-1-1-1-1-1

95#x5

115-125-135-145-155-165-185 (FC)

Squat cleaned the 185 ok, just did get under it and keep it locked out overhead long enough to count it as legit. Coulda got it though. Kinda like these...

Elizabeth (14:37)

MONDAY 090914

Elizabeth
21-15-9 rep rounds of:
135-lb Cleans
Ring dips

14:37 (95#/dips)

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Run Burpee Run

SATURDAY 090912

6 rounds for time of:
400m run
25 burpees

24:51 (5 rds)

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Weighted Pull ups (15#)

FRIDAY 090911

Weighted pull ups 1-1-1-1-1-1-1

0-10-0-15-0-10-20(F)

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Rowboat Fran

WEDNESDAY 090909

Row 1000m
21 65-lb Thrusters (65#)
21 pull ups (Large band)
Row 750m
15 Thrusters
15 pull ups
Row 500m
9 Thrusters
9 Pull ups

18:54

5k run with jog stroller

MONDAY 090907

5k run with jog stroller

29:35

Run Snatch Run

FRIDAY 090904

5 rounds for time of:

15 55-lb Power Snatches
400m run

22:08

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OHS 3-3-3-3-3

THURSDAY 090903

CFWU 2 x 10

OHS 3-3-3-3-3

10 x 45
10 x 65

95-115-115-125-135(F) 2 out of 3, lost concentration and tension...

All in all a good workout. Got lots of unusual sore places due to this week's main page workouts. Going to enjoy keeping up with it I think...

Nat.e

WEDNESDAY 090902

CFWU 2 x 10

Modified Nate

AMRAP in 15 minutes of:
2 pull ups (small band)
4 dips
8 Kb swings (1.5 pood)

~12

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9-7-5 DB DL-HPC-Thruster

TUESDAY 090901

AMRAP in 15-min of:
9 DB Deadlift (2x40#)
7 DB Hang Power Cleans
5 DB Thrusters

9 rounds (ouch)

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