070226-070228

070228
warm up; 10 min run
3xcfwu(10) minus pull ups

21-15-9 reps of
45# overhead squats
pull ups


070226
warm up; 10 min run

1x100# power clean

cool down; 10 min run

070225 "Cindy"

070225
no warm up

"Cindy"
Complete as many rounds in 20 minutes as you can of;
5 pull-ups
10 push-ups
15 squats

13 rounds, and 3 pull ups

070223

070223
warm up: 10 min run

2 rounds of
25 double unders
25 burpees
25 pull ups
25 ghd sit-ups

18:20

20 min run

070222

070222
warm ups: 10 min run
3 rounds of 20 ghd sit-ups, 20 back extensions

squats
3x5: 135#

overhead presses
3x5: 70#

then i felt like trying for max pull ups.
PR of 15!
on Jan 13,2007, I wrote, "goal: to be able to do 15 kipping pull ups in a year"
i didn't think it'd happen within a month and a half!

070221 "barbara"

070221
warm up: 10 min row

modified "barbara"

5 rounds of
10 pull ups
20 push ups
30 sit-ups
40 squats

3 min rest between rounds

1st round 3:37
2nd round 3:22
3rd round 3:23
4th round 3:21
5th round 3:25

070219

070219
warm up: 10 min run
cfwu (15 reps) x3

and then i ran out of time
i didn't even get to the workout, and i was totally wiped out.
one of those days....

070218 "Linda"

070218
warm up: 10 min run

"Linda"
10-9-8-7-6-5-4-3-2-1
115# deadlifts
70# bench presses
65# cleans

27:24

070217

070217
warm up: 5 min run

21-9 reps of
75# cleans
dips (the second set was pushups, as all the dips stations were taken)

8:22

36 kipping pull ups (in sets of 6)

i haven't been sleeping well. hopefully, i can do a full workout tomorrow...

070215

070215
warm up; 10 min run

1 pull up
13 22.5# dumbell presses
3 pull
11 press
5 pull
9 press
7 pull
7 press
9 pull
5 press
11 pull
3 press
13 pull
1 press

10:01

15 min walk on treadmill @15% incline

070214

070214
warm up: 10 min run

squats
45x10
65x5
95x3
105x3

125x5
125x5
125x5

overhead presses
15x10
45x10
55x3
65x2

70x4
70x4
70x4
70x4

070213 "michael"

070213
warm up: 1 mile run

"michael"
3 rounds of

800m run
50 ghd sit-ups
50 back extensions

30:18

070211

070211
warm up: 10 min run

30 21in box jumps
30 pull ups
30 35# dumbell swings
30 GHD sit-ups
30 30# dumbell hang power cleans
800m run
30 back extensions

21:40

tomorrow, day off from wod, but not from (school)work.....

070210

070210
warm up: 1000m row
3 x crossfit warm up

Deadlifts
45#x5
85#x5
105#x3
135#x2
155#x5
165#x5
165#x5

my hands look ugly...

070209 "jackie"

070209
warm up: 10 min run

"Jackie"
1000m row
50 45# thrusters
30 pull ups

14:50

070207

070207

20 min run

yup. that's it.

070206

070206
warm up: 10 min row
3x cfwu (15 squats, 15 ghd sit-ups, 15 back extensions, 15 pull ups, 15 dips)


shoulder presses
45#x10
3-3-3-3-3
65#, 65#, 65#, 70#, 70#

i'm still not walking properly from yesterday's tabata squats........

070205 "tabata something else"

070205
warm up: 10 min run

"tabata something else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest- 8 intervals of pull-ups, 8 intervals of push-ups, 8 intervals of sit-ups, and 8 intervals of squats

pull ups: 7,6,5,5,4,3,3,3
push ups: 12,11,8,7,6,5,6,5
sit-ups: 16,16,15,14,15,15,15,15
squats: 19,19,17,15,15,15,15,17

i couldn't walk afterwards. i thought i'd never walk again.

070203

070203
warm up: 1000m row
3 rounds of 10 squats, 10 ghd sit-ups, 10 back extensions, 5 pull ups, 5 dips

21 135# deadlifts
800m run
15 135# deadlifts
800m run
9 135# deadlifts
800m run

20:56

070201 "fran" -070202

070202

hang power cleans
95#x5x3

bench press
85#x5
90#x5
95# x5 (spot on 5)



070201
warm up: 10 min run

"fran"
21-15-9 reps of
65# thrusters
pull ups

12:00