CrossFit 2011-04-25
Fran
21/15/9
* Squat thrusters [30 kg]
* Pullups
Time 8:51
Last time 13:07 [35 kg]
Crossfit
CrossFit 2011-04-19
Ground to overhead, toes to bar
21/15/9
* Ground to overhead, any way [30 kg]
* Toes to bar
* Pullups
Time 16:57
Last time 12:02 30 kg, but no pullups
Dessert Heartbreak Hill
CrossFit 2011-04-18
Big volume squats
Front squat/back squat alternations
21/15/9/3/1
Front squat 1 RM 70 kg
Back squat 1 RM 75 kg
Last time 70 kg and 74 kg respectively
CrossFit 2011-04-13
Threshold Mix
Run test
* 4 minute warmup
* 3 minute run max effort
* 3 minute cooldown
Distance .41 miles
Strength test
* 6 push press
* 12 power cleans
* 18 back squats
* 24 deadlifts
Mass 45 kg [probably should have done 50]
24 pullups, 1 set
24 KTE, 2 sets
Pretty similar to
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 2011-04-07
Something Like Kenric
90 seconds on, 90 seconds rest
* Snatch [30 kg]
* Front squat [30 kg]
* Deadlift [70 kg]
* Spiderman pushups
* KB swings [ 20 kg]
* Italian tosses [20 kg]
* Weighted jumping jacks [2x10#]
* Box jumps [20"]
* KTE
* KB cleans [20 kg]
Total reps 230
Dessert was a half mile
CrossFit 2011-04-06
Euro Grace
30 clean and jerks [45 kg]
Time 6:54
Last time 7:00 [40 kg]