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Benjamin Espen

After Armageddon Book Review

After Armageddon: There Will Be War Volume IX Created by Jerry Pournelle, Edited by John F. Carr 404 pages; $3.99 I really enjoy this series. It has been out of print for a long time, but you can readily find copies in used book stores or on the internet.

CrossFit 2014-01-29

Heavenly 7 rounds * 15 GHD situps [parallel] * 15 hip extensions * 10 squat thrusters [75#] * 10 clean & jerks [75#] Time 30:48 4 rounds

CrossFit 2014-01-28

* 20 chest to bar pullups * 20 band assisted ring dips * 21 clean and jerks [95#] * Row 2000m Time 24:35

CrossFit 2014-01-27

CrossFit Total * Back squat 1-1-1 * 185-195F-195F * Shoulder press 1-1-1 * 95-105-107PR * Deadlift 1-1-1 * 235-245-255 Score 547

CrossFit 2014-01-24

21-18-15-12-9-6-3 * Hip extensions * GHD situps [parallel] * Overhead squats [55#] Time 22:53

CrossFit 2014-01-21

Cindy XXX Complete as many rounds as possible in 20 minutes * 10 pullups * 20 pushups * 30 squats * 15 pullups * 30 pushups * 45 squats * 20 pullups * 40 pushups * 60 squats * 25 pullups * 50 pushups [left off here] * 75 squats * 30 pullups * 60 pushups * 90 squats 305 reps, band assisted pushups

CrossFit 2014-01-22

4 rounds * Row 1000m * Rest 90 seconds Times 4:14, 4:25, 4:34, 4:34