Archive for June, 2009

Barbell push press, deadlift, running
Two rounds of:
Right arm barbell push-press 12 reps (15#)
Left arm deadlift 12 reps (3 gallon water bottle ~24#)
Run 800 meters
Left arm barbell push-press 12 reps
Right arm deadlift 12 reps
Run 800 meter
26:05
1st half split 12:22
Ambient temperature at the start 99, ditto at the finish. This was 10 PM.

“Nicole”
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
5 reps: 15, 12, 11, 8, 10
Last time (3/30) I could only do 3 rounds of 200m.
Had to wait until the temperature dipped below 105, so I started this at 9:30 PM, and now it’s a cool 100 outside.

women – 25#
Buttercups:
Complete as many rounds as possible 12 minutes of:
10-25 pound Thruster, 5 reps (30#)
10-25 pound Hang Powercleans, 7 reps (30#)
10-25 pound Sumo Deadlift High-pull, 10 reps (20#)
3 rounds then had to stop.

3 rounds for time
400m, Kettle bells, HSPU
Puppies:
3 rounds for time of
run 400 m
15 kettle bell/dumbbell swings, 15-25# (20#)
9 HSPU (or progressions)
Severely regretted today’s meal choices…
12:05

HSPU, Bench Press, Push Press, Bench Dips
Holy crap! Started this as a Puppy, but had to downscale to Buttercup after 2 rounds:
Buttercups:
Complete as many rounds in 12 minutes as you can of:
Handstand push-up Progression 3 reps (progression)
Bench press 15-25 pounds, 6 reps (15# dumbbells, then 8#)
Push press pvc-15 pounds, 9 reps (15# dumbbells, then 8#)
Bench [...]

Wall ball, Pull ups
Puppies:
25 Wall-ball shots
25 Pull-ups (beginner or assisted pull ups okay)
20 Wall-ball shots
20 Pull-ups (beginner or assisted pull ups okay)
15 Wall-ball shots
15 Pull-ups (beginner or assisted pull ups okay)
Use 10-14 pound medicine ball launched to a target 6-8 feet above the ground.
I had an 8# ball but launched it 10 feet. Did beginner [...]

Ran 1 mile this morning then spent the rest of the day sneezing. I don’t know if it’s the cats or something else, but it was a rough day for breathing.
Ran the mile in 11:04, about 30 seconds slower than Friday. I felt slower too, but my legs were more rested then they were on [...]

seen at #cinevegas couple with fierce hair trying to get special seating from usher. Usher: no, your fierce hair and fake boobs won't do it #
The Willem DeFoe conversation started late, but was fun to watch. He's always been an actor that I've admired for his choices. #cv09 #
@cinevegas no way was All In the [...]

Puppies:
Run 1-2 miles depending on your ability
Ran 1 mile 10:27
This is the first time I’ve run a mile in almost 20 years. When I started Crossfit 10 weeks ago, I could barely run 200m. I’m so excited that my running has improved so much.

“Nasty Girls”
Puppies:
3 rounds:
20 Squats
10 Assisted Pull ups
10 Assisted Dips
10 Hang Power Cleans 25-35#
9:13
My Hang Power Cleans were not good.