September 2, 2010 – 9:10 am
Hang Squat Snatch: 53-58(2)-58-63(1)
Mile Run: 7:35 (last time running a mile, we did 3 with 2 min rest between trials. 8:55 / 9:22 / 8:51)
August 4, 2010 – 10:50 am
26:42 (-1:02)
I think the 25:00 by the
end of the year is do-able.
A1. Back Squat 30×0; 4-6 x4 (95-105-115-120)
A2. Ring Dips AMRAP 1010 (5-6-5-5)
4 Rounds for time:
200m run
6 Suitcase lunges
6 Burpees
6 Suitcase lunges
6 Burpees
Rest 90 sec.
Time: 13:10
3 Rope Climbs in 3 minutes: I got 2 + 2 partials
5X
10 Burpees w/ lateral jump over barbell
10 Sumo deadlift HP 65#
200 m Run
1 minute rest between rounds
16:17 (with rests)
5X
400 m
5 Push Jerks (83#)
10 KBS (35#)
17:52
January 7, 2010 – 8:36 pm
A. Front Squat 5-5-5 rest 2 min
B. Ring Rows 4/2; amrap X3 rest 2 min
3 Rounds:
30 sec. (55#) Power Clean rest 15 sec.
45 sec. (20″) box jump rest 30 sec.
27-27-29=83
Thing to work on: Box jumps
BW: 127.4
St: 3
Sl: 8
MC: 10
January 6, 2010 – 8:07 pm
Shoulder Press 5-5-5
48-58-68(3)
Helen:
3X 400m run, 21 KBS(35#), 12 Pull Ups
12:49 (4 second PR)
BW: 127
St: 4
Sl: 8
MC: 9
January 4, 2010 – 8:02 pm
No kids for Crossfit Teens so J. and I did some double unders, muscle up practice and dips. I see a muscle up in my future…not too far off.
BW: 128.8
St: 6.5
Sl: 5.5
MC: 7
December 30, 2009 – 6:52 pm
2+ miles at Arroyo Verde
BW: 127.7
St: 2
Sl: 8
MC: 2
December 29, 2009 – 10:51 am
3-3-3
173-183-193 (3#PR)
7 Rounds
10 Goblet Squats
10 KBS
6 Push Ups
…all unbroken, for time
8:22
BW: 127
St: 2
Sl: 7
MC: 1
