4/23/2010

Warmup
5min exercise bike + static stretching

Workout
CFWoD: 3 rounds for time of 15 x 135lb* power hang clean + 15 burpees
*I did it with 110lbs

Frenchys time 9:22
Glenns time 8:55

Post workout Brower

4/22/10

5 min excercise bike warm up

CFWoD
5 rounds for time and load of
3 back squats
20 dips* dips were done on assistance machine with 70lbs assistance

time was 8:18 and load was 205lbs

20 min exercise bike speed intervals.

what did you do today?

sectionals 2011

the work begins now.

CFWoD: (crossfit workout of the day)

Clean one rep every minute on the minute for 15 minutes.

loads were

105,135,135,155,155,155...155

Swim Swim Swim

I hate running. I really don't understand why I play ultimate, maybe i just like chasing after white discs.

25 laps at werblin lap pool (1 lap = there and back ): 20 freestyle, 5 breaststroke.

late night push

100 squats with 45lbs bar
6 x 5 pullups (come down in an L hang)

Am I alone out here?

21-15-9 pullups/burpees

Completed in 9:12

Medball 300: 20 reps each of

Overhead squats

Deadlifts

R chops

L chops

Wall balls

Standing Russian twists

R big circles

L big circles

R split squats

L split squats

Clean and press

R SL RDL

L SL RDL

Situps, bounce pass off wall

V-ups, pass ball from feet to hands

DoC

Deck of Cards. Do as many reps as the number on the card. Faces = 10, Aces = 15.

Spades: overhead squats

Hearts: pushups

Clubs: burpees

Diamonds: lunges

Completed in 19:37

My draw: 3d Jc 8d 5s 8h 7d Ac 8s Jd Jh Kc Qs 7h 4d 7s As 9s 2c 9c 5d Ad 6h 3c 4c 5c 10s 4s Qh 5h 6d Js 9d 4h 3h 9h 8c 2d Ks 2s 6c 10h Ah Kh 10d 10c 7c 3s Kd Qc 6s 2h Qd