CrossFit 2012-09-03
Free day
Double tabata rowing
* 8 rounds, 40 seconds on, 20 seconds off
* 1466 m
Reverse single tabata American style kettlebell swings [20 kg]
Butterfly pullup practices
Pushups
Crossfit
CrossFit 2012-10-29
For Strength
* 1 RM back squat
85 kg (PR is 90 kg)
For Time
* 1/2 mile run
* 30 snatches
* 1/2 mile run
Time 19:55
CrossFit 2012-10-15
4 rounds
* 1/4 mile run
* 20 dumbbell push presses [2x14#]
* 20 burpees
Time 29:02
CrossFit 2012-10-02
Front squat
Warmup
3-3-3-3-3
32 kg warmup/52/62/67/72/75 [only two reps on last set]
New PR! 75 kg, which exceeds my bodyweight of 72 kg.
CrossFit 2012-09-25
Miracle Mile
4 rounds
* 1/4 mile run
* 10 push press [30 kg]
* 20 pullups
* 30 italian tosses [15#]
Time 31:40
CrossFit 2012-09-20
200m run 20 KTE 30 box jumps [18"] 40 American-style kettlebell swings [16kg] 50 double count jumping lunges 40 American-style kettlebell swings 30 box jumps 20 KTE 200m run Time 18:12
CrossFit 2012-09-18
Back squats
9-9-7-5-3-1
Ring dips in between sets
1 RM 90 kg, tied for my PR