CrossFit 2012-05-02

12 minute cap

50/40/30/20/10

• Deadlifts [50kg]
• Bar hops

In twelve minutes I made it through 12 reps of the set of thirty.

Dessert 3 rounds double tabata, 12# medicine ball situps

CrossFit 2012-04-26

EMOTM

10 minutes, 5 minutes rest, 10 minutes

• 5 deadlifts [52kg]
• 5 KTE
• 5 box jumps [20"]

CrossFit 2012-03-01

Deads and 5k

• 5/5/5/5/5
• 60kg/80/90/100/100 

5k time 33:52

Last time 30:25

CrossFit 2011-11-17

Deadlifts and KTEs

50 deadlifts and 100 KTEs

Total tonnage lifted: 20 x 60 kg + 20 x 80 kg + 10 x 90 kg = 3700 kg

3735 kg last time

CrossFit 2011-10-28

Deadlifts and Knees to Elbows

• 15/10/5/3/1 deads
• 20 second static hold KTE after each set
• Max reps deads at end

Max reps 21 reps @ 60 kg

CrossFit 2011-09-07

Double tabata run and deadlifts

10 minutes of running, 40 seconds on, 20 seconds off

Minimum speed 8.5 MPH

Deadlifts 5/5/3/3/1

1 RM 120 kg

CrossFit 2011-08-30

Deads & Dips

• Deadlifts 10/8/6/4/2
• Strict pullups max effort best score 9
• Band assisted dips best score 15

2 RM 105 kg

CrossFit 2011-08-22

Run test, deads, and KPUs

Run for 20 minutes

Distance: 2.12 miles

Deadlifts and dead-hang chinups with knees to elbows

• Deads 5/5/3/3/1
• KPUs 10/8/6/4/2

Max 1RM 110 kg

CrossFit 2011-08-10

Deadlifts and tabata

Deadlifts

• 10/10/10
• 80kg/80kg/80kg

Tabata

2 rounds 20 seconds of dynamic work, 10 seconds static hold

• pushups
• v-sits
• jumping lunges

CrossFit 2011-06-23

Deadlifts

7/7/5/5/3/3/1

1 RM 120 kg, new PR!

Dessert was 5 - 20m sprints, and then 5 - 40m sprints.

Then we did bootcamp.

2 rounds. 1/2 mile run, 70m lunge, 50 push press [2x20#], 50 russian twists double count [12#]

Time 22:30