30JUL09 "Lynne"

Three Rounds of:

Max Reps Bench Press
Max Reps Pullups

Round 1: 155 lbs 8 reps/ 22 pullups
Round 2: 155 lbs 6 reps/ 12 pullups
Round 3: 145 lbs 6 reps/ 7 pullups

29JUL09 "DT"

-Pack Scaling-

Five Rounds for Time:
12 Reps Deadlift 105 lbs
9 Reps HPC 105 lbs
6 Reps Push Jerk 105 lbs

Time: 9:54 -->SHOULD HAVE GONE HEAVIER!! Time was too low.

28JUL09 Max Deadlift

Deadlift Max Weight

1-1-1-1-1

1. 225 lbs (Old PR)
2. 240 lbs
3. 245 lbs
4. 250 lbs
5. 260 lbs NEW PR!!

Notes:
Yeah...that was awesome.

27JUL09

2.5 Mile Run for time

Time: 17:10

26JUL09- 30 Muscle Ups for time

30 Muscles Ups for time Subbed with:

120 Pullups
120 Dips

Time: 27:39

Note-->Norfolk gym doesn't have good places for kipping pullups.

25JUL09 Max HPC

Max Hang Power Clean 1 Rep

All weights in LBS
1. 135
2. 135
3. 140 **PR**
4. 135
5. 140
6. 135
7. 140

Note--> w/o weightlifting shoes and surrounded by mirrors

22JUL09 "Nancy"

-Pack Scaling-
Five Rounds for time of:

400m Run
15 OHS @ 65 LBS

Time: 17:08

21JUL09

Rest Day

20JUL09 Max Thrusters

1 Rep Max Weight
1-1-1-1-1-1-1

Weight in LBS
1. 130
2. 135
3. 140 (Previous PR)
missed 145
missed 145

went up and changed the gym from some pop music to metallica

4. 145
5. 150
6. NEW PR:155
7. Missed 160 3 times

The moral of the story is that if you can't reach a new PR, odds are the gym is playing crappy music - get them to change it.

19JUL09 GH Situps/ Back Extentions

-Pack Scaling-
Four Rounds for Time

20 GH Situps
15 Back Extentions

Time:6:56

Comments-
Destroyed it. Should have done Porch scaling.

Time With a 5th Round: 8:35

18JUL09 3/5/7 Pullups

5 Rounds for time of:

10 Kipping Pullups
10 Jumping Pullups

Time: 11:49

17JUL09

Rest Day

"I refuse to believe God put us on this earth to be ordinary."

16JUL09 Runs and Squats

3 Rounds for time of:

Run 400 m
35 Squats

Time: 9:42

"If You Don’t Like Your Life, Change It."

15JUL09 "Nate"

Hero Workout!

-Pack Scaling-
Max Rounds in 15 min of:

6 Pull ups
6 Dips
4 HSPU
8 Dumbell Swings 50 lbs

Rounds Completed: 8

14JUL09 FS and GHDs

-Pack Level Scaling-

For time 21-15-9-3 rep rounds of:
135 pound Front squat
GHD Sit-up

Time: 12:00

12JUL09 Shoulder/Push Press and Push Jerk

All weights listed in LBS

Shoulder press 1-1-1-1-1 reps
1. 125
2. 125
3. 130
4. 130
5. 125

Push press 3-3-3-3-3 reps
1. 130
2. 130
3. 135
4. 135
5. 135

Push Jerk 5-5-5-5-5 reps
1. 125
2. 125
3. 125
4. 125
5. 125

06JUL09 CrossFit Total

1 Rep Back Squat: 205 LBS
1 Rep Shoulder Press: 115 LBS
1 Rep Deadlift: 225 LBS

02JUL09

PP=Push Press DL=Deadlift RI=Right Arm LE=Left Arm

Two Rounds for Time:

RI PP 12 Reps, 40 LBS
LE DL 12 Reps, 40 LBS
Run 800 m
LE PP 12 Reps, 40 LBS
RI DL 12 Reps, 40 LBS
Run 800 m

Time: 20:12

01JUL09 "Nicole"

Max Rounds in 20 Minutes of:

Run 400 m
Max Pullups

Rounds Completed: 7

Pullups:10/8/8/6/6/6/5

30JUN09 Thrusters/HPC/SDHP

Max Rounds in 20 Minutes of:

5 Thrusters
7 Hang Power Cleans (HPC)
10 Sumo Dead Lift High Pulls (SDHP)

Note--> All performed at 65 LBS

Rounds completed: 8

27JUN09

3 Rounds for time:

Run 400 m
21 Dumbell Swings 35 Lbs
12 HSPU (Legs wide on wall)

Time: 16:33

28JUN09 - Front Squat

Front Squat

3-3-3-3-3

1. 165 Lbs
2. 165 Lbs
3. 165 Lbs (only 2 reps)
4. 155 Lbs
5. 155 Lbs

25JUN09

REST DAY

24JUN09

Max Rounds in 20 minutes of:

5 HSPU
10 Bench Press 95 Lbs
15 Push Press 65 Lbs
20 Dips

Rounds: 3 3/4 (Dips Left)

23JUN09

WOD:

40 Wall Ball Shots
40 Pullups
25 Wall Ball Shots
25 Pullups
10 Wall Ball Shots
10 Pullups

NOTE--> 20 Lbs medicine ball at 10' target

TIME: 15:29