2/25/08

Warm-up:
5 min TGU with just the olympic bar
Deads up to 313x5
OHS up to 135x5

Russian Squat Assault:
215x5x7

Weighted pull-ups:
5-5-5
50-40-35

Weighted dips:
50-45-45

Weighted sit-ups and overhead sit-ups:
5-5-5 (perform 5 weighted sit-ups and 5 overhead sit-ups without stopping)
25-30-30

2/24/08

Warm-up:
3 rounds of
1 TGU mill
10 jumping jacks
10 push-ups

CrossFit:
5 rounds for time of:
Run 860 meters (approx)
1.5 pood kettlebell swing, 40 reps
30 Ring pull-ups

58:07

2/22/08

Warm-up:
Face the wall squats and deadlifts
Worked up to 278x5 on the deads

CrossFit:
"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups

17/25
14/21
10/21
12/21
9/17

Total of 62 reps on bench, 105 reps pull-ups for a grand total score of 167
Used 165# on the bench, about 2-3 minutes rest after each set

2/21/08

Warm-up:
OHS- worked up to 140x5
Deadlift- worked up to 308x5
3 rds
10 jumping jacks
10 push-ups

CrossFit:
Four rounds for time of:
Run 400 meters
50 Squats

13:12
Run times were not bad, but tempo on squats was very slow. I took no breaks, but the squats took forever.

Finished up with 3 rds
15 sit-ups
20 push-ups
8 deadhang pull-ups

2/20/08

Squats:
200x7x5

Weighted pull-ups:
5-5-5
45-35-35

Weighted dips:
5-5-5
45-45-45

Weighted sit-ups:
5-5-5
With a 20 (or so) pound sand bag

2/18/08

Warm-up:
OHS- worked up to 135x5
Deadlift- worked up to 275x5
3 rds of
10 24kg swings
10 jumping jacks
1 TGU mill each side

CrossFit:
"Cindy"
As many rounds as possible in 20 min of
5 pull-ups
10 push-ups
15 squats

Got 17 rds plus 3 pull-ups

Grip work:
"Curls for the girls"
Put 35# of plates on a piece of 1.5 inch plumbing pipe with a floor flange to hold them, so that I was gripping the pipe vertically. Does that make sense?
5-5-5
35-35-35

Sledge levering-
nothing to write home about

2/17/08

Warm-up:
Mixed bag of deads, sit-ups, pull-ups push-ups and OHS
Deadlift 303x5, 273x5
OHS: 130x5

"Elizabeth"
21-15-9 reps, for time
Clean 135 lbs
Ring Dips

15:13
My slowest time ever in this workout. Not complaining really. I expect to have days where I can't put out at my best level.

Finished with barbell roll-ups
5-5-5-5-5
95-100-105-110-115