MIKE'S CROSSFIT: 05NOV09 Rest Day

2010 Goals

-Strength-

Deadlift 450 (375) current:355

Squat 350 (295)

Shoulder Press 175 (145)

Bench Press 250 (205)

Clean and Jerk 200 (160)

Snatch 160 (125)

-Gymnastics-

Handstand 20 Seconds (8 seconds)

Human Flag 10 Seconds ****

L-Sit 2 minutes

C2BS Pull-ups 30 ( 5 )

True Push-ups 150 (84)

Strict Pull-ups 50 (16)

-Metcon-

500 Yd Swim______8 Minutes (11:30)

1 Breath Swim ____ 50 yard (25 yds)

Fran (strict)______ Break 6:00 (7:36)

Murph __________Break 40:00 (56:54)

1.5 Mile Run______ Break 8:30 ( 9:22)

50 consecutive double-unders ( 7 )

Attend a Level 1 Cert

Attend a Gymnastics Cert

2010 ACCOMPLISHMENTS:

Deadlift 350 lbs

Bench 200 lbs