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