061231

no warm up

100 burpees (with push up & jump)
11:00

ah.... to end the year with burpees....

061229 "Angie"

061229

"Angie"
100 pull ups
100 push ups
100 sit-ups
100 squats

18:15

i did jumping pull ups, and GHD sit-ups.
i think my last angie in May was around 28 min (with regular pull ups and regular sit-ups)


061228
30 min run, 3 rnds of 15 ghd sit-ups and ghd back extensions

061227
30 min run, 45#-95# 5x5 hang squat cleans


i went to the gym 3 times in japan, so here are the workouts i did:
1. 1 mi run, db power cleans, db deadlifts, bunch of pull ups and sit-ups. i felt really sick-was totally jet lagged.
2. 1 hour aerobics. fun!!
3. 1 hour aerobics, pull ups

061213 "crossfit total"

wu: 10min run

crossfit total
squat: 155#
Overhead Press: 70#
Deadlift: 205#

crossfit total score: 430

1 mile run (on TM): 6:36

a little disappointed with oh press, but pleasantly surprised with dl.
good solid workout before the gazillion hours of travel tomorrow.

061211

wu: 10min run

20 min:
10 deadlift
8 squat clean
6 push press

9 rounds

i started with 65#, but changed to 55# during the first round when i realized that it was too heavy for push press. i did this workout in march when i was just starting crossfit. used 40# (10rnds). i don't know if i'll do this wo again, as it's hard to set a weight appropriate for deadlift *and* push press. i guess i could always use multiple bars, but the appeal of this wo for me was the use of a single bar.

061210 "Filthy fifty"

50 21' box jumps
50 jumping pull ups
50 alternating lunges
50 knee to chest (first 7 were knee to elbows)
50 45# push press
50 25# db swings
50 back extensions
50 15# db thrusters
50 burpees (with push up & jump)
50 double unders

41:50

i hate starting without warm ups, but i knew this one'd take over 40 min, and i didn't want to spend the extra 10 minutes running.

061209

bunch of squat cleans
40#-90#

i went to the school gym today, and there were guys there that were gabbing like teenage girls. so annoying. it was impossible to focus.

061207 "Murph"

"Murph"
1 mile run
100 pull ups (jumping pull ups)
200 push ups (130 push ups)
300 squats
1 mile run

44:27

061205

wu: 1 mile run (6:53 on TM)

40min cardio kickboxing with vicky chen

2 days of solid critiques, presentations, work, and printing.
i think i was physcially capable of doing a cf workout today, but not mentally.

061203

10'run

Squat Clean
45#x10
65#x10
70#x7
75#x3
85#x3
95#x3
100#x2 (PR)
100#x2

Deadlift
100#x3
115#x3
135#x3
155#X3
165#X3
175#X2 (PR)

tired. body begging for rest.

061202 "Barbara"

hang squat clean
45#x10
65#x10
75#x5
85#x5
95#x2
95#x3

"Barbara"
5 rounds:
20 pull ups, 30 push ups, 40 sit ups, 50 squats
3' rest between rounds

i reduced each set by 10, so...
5 rounds:
10 pull ups, 20 push ups, 30 sit ups, 40 squats
3' rest between rounds

3:45, 4:15, 4:35, 5:05, 5:20

061201n "Helen"

wu: 10' run

"Helen"
3 rounds:
400m run
21 1.5pood kb swings (30# db swings)
12 pull ups

16:50

i've been feeling discouraged with crossfit lately. hopefully i'll get out of this fitness funk.
well, at least today's workout felt good.