CrossFit 2012-04-05

AMRAP 10

30 kg

• 1 power clean
• 3 front lunges [double count]
• 5 push presses 
• 3 back lunges [double count]
• 1 overhead squat

7 full rounds, and 1.5 front lunges in 10 minutes

About the same as last time

Dessert was 2 minutes situps, 2 minutes rest, 2 minutes situps

70 and 40 situps

CrossFit 2011-05-02

Run, DB OHS

5 rounds

• 1/4 mile run
• 10 R arm DB OHS [20#]
• 1 L arm DB OHS

Time 21:44

Last time 18:15

Not a stellar performance, I was having trouble breathing today, perhaps I started off the run too fast.

Dessert six minutes worth of plank pose, took 8:15 to get there including rests

CrossFit 2011-04-11

Overhead squats

20 reps with an empty bar

9-7-5-3-1

1 RM 60 kg, a new personal record!

Last time 55 kg

CrossFit 2011-02-03

Run Dumbbell OHS [Dumbbell Nancy]

5 rounds of

• Run 1/4 mile
• Right arm db OHS 20#
• Left arm db OHS 20#

Time 18:15

Last time 18:18

CrossFit 2011-01-20

Nancy

5 rounds

• 15 OHS [20 kg]
• 1/4 mile run

Time 19:00

CrossFit 2011-01-10

OHS and KTE

• 10-8-6-4-2-10 OHS
• 20-16-12-8-4-20 KTE

Score is 10 rep max at the end

35 kg

2010-09-09

Overhead squats

Warmup with PVC pipe

• 1. 20 perfect OHS with empty bar
• 2. Overhead Squat: 9/7/5/3/1

Max 55 kg

CrossFit 2010-07-12

Overhead squats and knees to elbows

• 20 warmup OHS with an empty bar
• 10-8-6-4-2-1 OHS
• 20-16-12-8-4-2 KTE

1 rep max 40 kg