WTF #7

5 Rounds:
95#/65#

7 Hang Cleans
7 Push Jerks
7 OHS
7 L Pullups

13:13
L-Pullups were the hardest part of this workout. Will use L-Chinups next time!

Start of CF Strength Bias Program

5 x 5 Back Squats = 83/103/123/133 - PR/138 x2 (legs felt week on last set and decided to stop)

JT
21-15-9
Handstand Pushups
Ring Dips
Pushups

Got through the first 21 okay. Head to abmat on HSPU. No help with ring dips and full range pushups. Things went down hill after that. Only got a few to the mat on HSPU, made 5 RDs w/o assistance and then switched to the red band, struggled through pushups. Last 9 I couldn't get my head to the mat at all, used the red band for RDs and struggled through pushups (all full range though). Tomorrow will be deadlifts, 5x5

7/20/09

WTF #7

5 Rounds for time:

7 Power Cleans
7 Split Jerks
7 OHS
7 L Situps

7/21/09

Filthy Fifty

Back hurt throughout. Had to sub back extension for good mornings and did 100 DUs in place of burpess

7/24/09

12 Days of Crossfit

37:23

7/25/09

SCF Relay for Life Challenge (Practice)

1 hour of:

25 of:

situps
pushups
burpess
v-ups
flutterkicks
squats
tricip dips
jumping lunges
walking lunges (each leg)
1 min planck
400M run between each exercise

13 rounds

7/28/09

KTF

5 rounds:
50 situps
40 SDHP
30 Box jumps
20 wall balls
10 pullups
spring 100M

3 1/2 rounds

Wednesday, July 15:

Nancy

21:48 rx

Thursday, July 16

7 rounds:

7 DLs (1.5 BW)
200M Sprint
15 Pullups

2 rounds @ 162#
1 round @ 152#
DNF
My lower back started hurting - decided to save myself!

Thursday, July 9

Run 530 Meters
50 Squats

15:23 PR (could have been faster, but I was helping Alison along)

Worked on muscle ups again. I'm bruised and tired.

Friday, July 10

Nate
AMRAP 20 Minutes:
4 Assisted Muscle Ups
4 HSPUS
8 KB Swings 53#

11 Rounds, First time using the 53# KB!

Saturday, July 11

Run 1/2 Mile
20 Burpee Broad Jumps
Run 1/2 Mile
20 box jumps 24"
20 KB swings (53#)
Run 1/2 Mile
50 Lunges
Run 1/2 Mile
20 Pullups

(50 Minutes. Helped Dawne and Nat through this)

Ran down and up Lakeland Hill (killer!!!!)

Monday, July 13

CFWU x 1
3 rounds of:
15 deadlifts, 95#
15 Wallball Squat Cleans

1x7 Thursters
75/85/90/95/100f/100f/100PR!!!

Crossfit Daily (Sunday 7/5/09

1x5 Shoulder press
3x5 Push Press
5x5 Push Jerk

SP=55/60/65/70/75fail
PP=75/80/85/90/95
PJ=80/85/90/95/95x2

PR on this workout!

Next, worked on muscleups. Soooooo close. I think I can get it if I'm rested!