CrossFit 2013-11-05
Lauriel
* 23 deadlifts [103#]
* 23 handstand pushups
* 23 back squats with no rack [103#]
* 23 burpees
* 23 ground to overhead [103#]
Time 21:57 [supposed to be a 20 minute cap, but I finished regardless]
Benjamin Espen
CrossFit 2013-11-04
Front squat, max reps to failure at each weight
* 175# x 1
* 135# x 6
* 95# x 15
CrossFit 2013-11-01
3 rounds core work
* 20 second L-sit
* 20 GHD situps
* 20 kettlebell swings [16 kg]
Diane
21-15-9
* Deadlift [155#]
* Handstand pushup [1 or 2 ab mat assist]
Time 11:30
CrossFit 2013-10-29
Nasty Girls
3 rounds
* 50 air squats
* 7 pullups
* 7 band-assisted ring dips
* 10 hang power cleans [83#]
Time 15:07
CrossFit 2013-10-28
Warmup
EMOTM 8 minutes
* 5 toes to bar
* 20 double unders [3:1]
Snatch complex
* Power snatch
* Squat snatch
Weight 63-73-78-83-85#
American Spies: Espionage Against the United States From the Cold War to the Present Book Review
by Michael J. Sulick
283 pages; $26.95
I received this book for free as part of LibraryThing's Early Reviewers program.
Books about spies are inherently interesting to me. Books about the Cold War are also inherently interesting to me. Thus, American Spies is in a sweet spot.
CrossFit 2013-10-25
Power Triplet
EMOTM
* Odd minute: 200m row
* Even minute: 6 GHD situps
5 rounds
* Sprint 40m
* 6 power cleans [103#]
* 12 KTE
* Rest 45 seconds
Times 1:25-3:03-3:15-3:16-3:00