CrossFit 2010-06-14
Fran to run
This was my first time doing Fran. As they like to say, it sucked good.
3 rounds, 21-15-9
* Squat thrusters [30 kg]
* Kipping pullups
Time: 12:52
1 mile run for fun
Time 13:49
Crossfit
CrossFit 2010-06-11
Run, Press, Pull, KTE Warmup: PVC pipe and easy 1/4 mile run 1/4 mile before and after each set, total distance 1 mile 21/15/9 diminishing reps of
* DB bench press [2x25#]
* Pullups
* Knees to Elbows Time: 31:00
CrossFit 2010-06-09
Warmup: PVC Pipe warmup first. Practice "Good Mornings" with empty bar - 20 reps.
Deadlifts: 7/7/5/5/3/3/1
Max weight: 100 kg! New personal record!
Compare to March 6th, 95 kg.
Dessert: 3 rounds of knees to elbows, as many as you can do
CrossFit 2010-06-08
Bootcamp tonight.
Run, burpee, run, lunge
This is a repeat of a CrossFit workout from last week.
* Heartbreak hill run
* 30 burpees
* Heartbreak hill run
* Lunge lap [45#]
Time: 24:10
Slow, but I noticed just now while posting this that I used a 35# plate on the lunge lap
CrossFit 2010-06-07
Overhead-Lunge
5 sets
* 8 reps of overhead push/push press/push jerk
* Lunge lap
Max weight on last set: 45 kg
CrossFit 2010-06-05
DB Hang Power Clean and Press with 1/6 BW DB (i.e. 180# man uses 30# DB)
21-15-9
* Right arm [25#]
* Left arm [25#]
* Kipping pullups
Time 14:20
I saw a couple of the other CrossFit guys at the gym, and they were doing sledgehammer swings, so I
CrossFit 2010-06-02
Run, burpee, run
* Heartbreak hill run
* 30 burpees
* Heartbreak hill run
* Lunge lap [35#] Time 22:54 22:48 last time