20+21OCT2009

Rested up for the PRT tomorrow.

19OCT2009 "CrossFit Total"

Switched in CFT, because the PRT is on Thursday.

1 RM:
Back Squat: 245 lbs * PR by 5 lbs
Shoulder Press:115 lbs
Deadlift: 285

I seem to have lost a decent amount of strength following the Race Last Saturday. My shoulder press is 10 lbs below my PR and this is the first time I have not PRed on a Deadlift. My squat improved from familiarity with the lift I would say, I felt weaker lifting it though.

Sleep: 5 hours

18OCT2009 "Fran"

15-9-6
95 lb Thrusters
Pullups

Time: 3:52

I should have gone with a lower weight.

11OCT09 Rest Day

This past week went as follows:

Tuesday: Snatch Work
Wednesday: Mock PRT
Thursday: Rest
Friday: Rest
Saturday: Endurance Race consisting of (Per four man team)

• 16 rope climbs
• 200 Pullups
• 200 Burpees
• 400 Pushups
• 50 Fireteam pushups
• 100 Fireteam Situps
• 100 yard bear crawl w/ buddy drag (per person)
  
• 400 m uphill fireman's carry
• 2 x 20 flights of stairs (20 flights to the top and then go back down) w/ a 50 lb pack
• 400 m stretcher carry uphill
  
• 1 Knowledge test
  
• 1 really long 15 mile race with a 50 lb pack of which 2 miles was spent carrying a standard large military water container in addition to the pack

Today : Rest day

Rest Day

04OCT2009 5 Thrusters/7 HPC/ 10 SDHPs

Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

Rounds Completed: 6 Rounds (5 SDHPs Short of 7 Rounds)

03OCT09 Squat Cleans and GHD Situps

The Porch:
For time:
115 lb Squat clean, 10 reps
50 GHD sit ups
115 lb Squat clean, 8 reps
40 GHD sit ups
115 lb Squat clean, 6 reps
30 GHD sit ups
115 lb Squat clean, 4 reps
20 GHD sit ups
115 lb Squat clean, 2 reps
10 GHD sit ups

Time:14:40