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!