CrossFit 2010-09-30
Snatch technique work - higher volume with lower weight working on good form.
* 10-10-10-10-8-4
* Record max on 4 rep load
Max 40 kg
Crossfit
CrossFit 2010-09-29
Triple Tabata
3 rounds of three tabatas
* Sprinting
* Pushups
* Situps
Score is (Min speed) x (Min pushups + Min situps)
Score 10 x (8+10) = 180
CrossFit 2010-09-27
Smart Fran
21-15-9
* Squat thrusters [35 kg]
* Pullups
Time 13:07
CrossFit 2010-09-22
Spartan
* 100 Lunges with a 45# plate [double count]
* 100 Knees to elbows [rings]
* 100 pushups
No time, just finish.
CrossFit 2010-09-21
50/40/30/20/10 chipper style of:
* L arm kettlebell swing [16 kg]
* R arm kettlebell swing
* Situps
1/2 mile run
Time 27:50
Last time 27:05
No improvement in time, but I sure felt better afterwards than I did last time.
CrossFit 2010-09-20
Fran variant
21-15-9
* Hang power clean [40 kg]
* Pullups
Time 16:02
CrossFit 2010-09-16
Press to Deads
6 rounds
* 40 dumbbell floor presses
* 20 deadlifts
* 10 pullups
* 10 burpees
Score is the total tonnage deadlifted.
40x20, 45x20, 45x20, 50x20, 60x20, 60x20 = 6000 kg
Last time was 5800 kg