080430 - 5k Run

5k Run: 32:30
My knees were killing me today, so I had to take it easy.

080423 - Back Squat 5x5

Back Squat 5-5-5-5-5 reps
135/185/185/185/195

080422 - 30 min run

30:00 run for time: 2.75 miles

080421 - Should Press

Shoulder press 3-3-3-3-3 reps

135/145/155/165/165

080420 - Micheal

Three rounds for time of:
Run 800 meters
35 Back Extensions
35 Sit-ups

23:23

080419 - Elizabeth

"Elizabeth"

21-15-9 reps of:
Clean 95# pounds
2x Dips

6:51

What is Crossfit?

Here's a video I found on a local Crossfit group's site. Just in case you want to know what it's all about:

080417 - Nancy

Pack
"Nancy"

5 rounds for time of:
400 meter run
65 pound Overhead squat, 15 reps

23:15 + 10:00 run

I'm going to start posting clips of the workouts (note: these are not scaled to me, so I'm most likely doing lighter weights/less reps)

080413 - Quarter Gone Bad

5 sets of:

20# DB Thruster, 15 seconds
Rest 45 Seconds
Beginner pull-ups, 15 seconds
Rest 45 Seconds
Burpees, 15 seconds
Rest 45 seconds

Total rounds:
38 Thrusters
36 Pullups
29 Burpees
Total:
103

080412

2 mile treadmill run: 22:00

080411

~2 city mile run. First outside run of the season.

080410 - Kelly

Three rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball (subbed 15# Dumbbell Thrusters)

21:35

080408

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Sh. press: 115/135/145/145/145
Push press: 155/155/155/155/155
Push Jerk: 95/115/115/125/125

080407 - 5K Run

5k - Ran 1600m, followed by 400m spring, 1600m, 400m sprint, etc.

28:39 - new personal record.

080406 - Death By Pull Ups

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

7 sets + 5 reps

080405 - Crossfit Total

CrossFit Total

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Rules to remember:
1. You get three attempts at each lift
2. You cannot remove weight from the bar. Example if you put 295 on the bar and make a succesful back squat, that is one attempt. If you decide to go to 315 on the next attempt and you fail you cannot lower the weight and make your third attempt.

BS: 225
Shoulder Press: 165
Deadlift: 295

080404 - Gwen

"Gwen"

Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

95/115/115

080401 - 4 x 800m run

Four rounds, each for time of:
800 meter run

Rest as needed between efforts.

4:06/3:54/3:54/4:03
2:00 rest between

080331 - Fran

9 sets for times:
5 65# Thrusters
5 Pullups

7:05