Thursday 03/28/13

Hip Squat/Box Squat

HSPU's
Run
Wallball
Push-ups
Dips

Back exercises

Wednesday 03/27/13

Alternated Pull-ups and Bench on the 2:00

Pull-ups
4,4,4,4,4,4,3,3 = 30 reps

Bench Press
33 - 5
63 - 10
73 - 10
78 - 10
83 - 10
88 - 10, 10, 10


Later
For time:
6 BB Court Downbacks
25 DU's
4 Downbacks
50 DU's
2 Downbacks
75 DU's
6:02
The last round of DU's were terrible. I had to stop so many times not because of a mistake but b/c I was totally gassed. Sad.

Monday 03/25/13

Swim
5:00 swim (not for distance, but about 300y)
7 x 100y, resting :45 between
14:55 total
1:22, 1:26, 1:30, 1:31, 1:31, 1:29, 1:29
5:00 swim (not for distance, just about 300y)

Saturday 03/23/13

Easy Pistols (2 Red Bands)
6 sets of 10 reps, alternating (total of 10 reps)

Deadlift (LIGHT)
5-5-5

33-5
63-5
83-5
103-5
113-5
123-5

3 RFT of:
50m OH Barbell Carry, 63# (Downback bb court)
25m Barbell Lunges, 63#
50m BearCrawl
12:33

No idea 03/15/13

15-10-5 OHS, 63#

30-20-10 Box Jumps, 18"

Rest 2:00

25 Burpees

9:52 total (6:04, 2:00, 1:47)

Saturday 03/16/13

Hip Squat
10 reps x 25
50
75
100, 100, 100, 100 (depth might need work)

5 rounds of "Cindy"
6:21

Monday 03/11/13

Bench Press
45-5
65-5
75-5
85-5
90-5
90-5
Ran out of time

Pull-ups
5 sets of 5

Sunday 03/10/13

Hip Squat and Dips - on about 2:30 (longer after 4 sets)
10 reps at
25
50
75
85
95
100
100
100

Dips
Sets of 4 reps x 8 sets = 32 total reps

Saturday 02/28/13

Long Tabata
:30 on, :20 off for 8 rounds of each. Record total reps.

Push-ups 64
Sit-ups 136
Squats 158

Monday 03/04/13

At CrossFit San Francisco

"Nancy"
5 RFT of:
400m run
15 OHS, 53# (s/b 63#)
17:20 PR