Filthy Fifty (80%)

30:34

Skipped the last two exercises because this one was kicking my ass...

Damn burpees and double unders anyway...

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Overhead

Press 5-5-5-5-5

95-105-115-125(F)

need more rest btw sets?

Push Press 3-3-3

155-175-185(PR)

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Deadlift 5-5-5-5-5

CFWU 3x10**

225-235-245-255(PR)

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CP Kim Helen (14:40)

Shoulder Press

5-5-5-5-5

95-100-105-110-115(PR)


"Helen"

3 rounds for time of:

400 meter run (~470m)
21 Kb swings (24kg)
12 pull ups

14:40

4:15-4:55-5:30

Heavy Front Squats

WEDNESDAY 090513

5-5-5-5-3

135-155-175-185(PR)-205(PR)

500m Row (1:39.68)

TUESDAY 090512

PR

Damper: 8 (too high?)

gassed at 250...

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Back Squat 5-5-5-5-5

135-155-185-225-245(4)

Felt tired today...?!??

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Tabata Something Else

SATURDAY 090509

Tabata Something Else

32 rounds of Tabata Intervals with 8 rounds of pull ups, push ups, sit ups, and squats

push ups: 10-10-9-8-6-6-6-6
sit ups: 10-8-9-10-10-10-10-10
squats: 15-13-15-15-15-15-15-17
pull ups: 5-5-4-4-4-4-4-4

Was too smoked to get in on the "Max the Bench" competition at Collier. 1 rep with your bodyweight earned you a FREE tshirt...

FRIDAY 090508

a.m. workout

Hang Power Cleans 1-1-1-1-1

135-155-165-175-185(F)-185


AMRAP in 10 minutes of:

500 meter row
5 x 95-pound Overhead Squats

3 + 65 meters


p.m. workout

Tabata Sprints with a twist...

8 rounds of tabata sprints with max rep push ups
5-5-5-4-4-3-4-3
8 rounds of tabata sprints with max rep squats
3-3-3-3-3-3-3-3

Fight Gone Bad (20:33)

Fight Gone Bad (task-based)

Perform three rounds for time. Rest for one minute between each round.

20 wall balls (20#)
20 SDHP (75#)
20 box jumps (24")
20 push press (75#)
20 calorie row

5:55
6:30
6:08

20:33

Heavy Squat Cleans

5-5-5-3-3-3-1-1

95-115-125-135-155-165-175-185

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Grace - 5:55 (115#)

WEDNESDAY 090429

CFWU, 3x10!!!

Grace

30 reps, Clean and Jerk, 135lbs for time

5:55 (115#)

Scored 8:39 with same weight last time. Ready to tackle this Rx'd!!!


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Afternoon Workout

Team workout

7 rounds for time:

200m run
5 burpees
10 sit ups
15 squats

1 round equals you and your partner performing one evolution...

This one was a smoker. Just need to stagger the lead teams start/finish point to keep them within reach of the other teams...

Bench Press

MONDAY 090427

5-5-5-3-3-3-1

155-165-185

195-205-215

225

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Dumbbell Bear

Dumbbell Bear Complex

Every minute on the minute for 20 minutes:

5 DB Deadlifts
5 DB Hang Power Cleans
5 DB Thrusters

40# Dumbbells

14+4

Got 30# last time. Was going to jump up to 35# but I wanted to punish myself instead...

Thank CrossFit!!!

Heavy Push Press

FRIDAY 090424

Push Press

5-5-5-3-3-3-1-1-1

135-155-165(PR)

165-175(F)-175(PR)

185-195(F)-195(PR)

Deadlift Burpee Workout

WEDNESDAY 090422

Deadlift Burpee Workout (CrossFit Games 2008)

5 rounds for time of:

5 275-lb deadlifts (245#)
10 burpees

11:16

Power Cleans

5-5-5

3-3-3

1-1-1

95-115-135(PR)

155-165(PR)-good

175-185(F)-185(PR)

Need to get this on video and break down the technique, they felt a little loosey-goosey...

OH Squats

Heavy(-ish) OHSquats

5-5-5-3-3-1-1

95-115-125(PR)
125-135(PR)
135-145(PR)

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TUESDAY 090414

APFT

57 Push ups (84)
77 Sit ups (100)
13:25 2-mile run (100)

284

Double ouch!!!


SATURDAY 090411


Tabata Sprints

20:10 for 8 rounds

Ouch!!!

CF Yongsan Baseline Workout

Got this one courtesy of CrossFit Los Angeles and Andy Petranek...

800m Run
40 squats
30 sit ups
20 push ups
10 pull ups

6:14

No more Kimchi Soup for lunch before CF workouts. This one hurt too bad for an "easy" one.

Hope I can hit the programming harder after next week's APFT to get back into shape. Lost a ton after Thanksgiving, Xmas and PCSing...