Monday

Right arm push press 12 reps
Left arm deadlift 12 reps
Skip 200 rev.
Left push
Right lift
Skip 200

13:00

Weekend

Friday - last day of work - no workout
Sat - Shoveled and loaded concrete (fell hard, sore knee)
Sun - Rest

Thurs

5 Thrusters (95lbs)
7 Hang Power Clean (95lbs)
10 Sumo Deadlift High Pull (95lbs)

20 minutes to do as many rounds as possible

I got 6 rounds(harder than I thought it would be)

Rest day

Started to warm up and got sharp pain in back of leg. Thought it was a sign to take a day off...

Tues

3-3-3-3-3 Front squats (supposed to be heavy but only 95lbs available)

Kettlebell for Father's Day

Perfect timing

3 rounds of:
Skip 100 revolutions
21 kettlebell swings (50lbs)
12 20" decline pushups

13:05

Weekend off

Ski Hill (hell) runs

4 X the tow line

2:18
2:19
2:16
2:06

Thurs

21-18-15-12-9-6 reps of:

Step ups on 20 inch box
Pullups
Situps

15:08 (last time, 2 months ago was 19:00)

Wed

Rest day
Got busy

Tuesday 16th

"Nasty Girls"
3 rounds for time of:
50 squats
14 pullups
14 pushups
10 power cleans (95lbs)

19:41

week 3 or 4?

Run 5 km
34:20
maybe 5 km...

Rest weekend (kinda)

Sat - Shoveled for about 4 hours (little sore)
Sun - Nothing real physical

Friday Day 15

Grace
30 reps
95 lbs Clean and Jerk
4:15

Off day

Went out to dinner and movie and extended a 1 rest day into 2

Rest day

Not entirely
Shoveled for an hour and a half.

Tuesday June 9

Cindy
In 20 minutes complete as many rounds as possible:

5 pullups
10 pushups
15 squats

I got 13 (which is better than last month at 12)

65 pullups
130 pushups (hardest part)
195 squats

And also dug a hole for an hour and half prior to workout.

Monday

5 rounds for time:
21, 45lb Thrusters
21, Skips (singles)

11:24

Sunday

Rest day

Saturday

Non structured day
Ran 1km full out twice
Didn't time it but lungs still hurt.

Friday Day 10

"Fran"- explanation of workouts @crossfit.com

Reps 21-15-9
95lb Thrusters
Pullups

9:03 (previous 13:07)

**4 full pullups in warmup** most ever.

Half assed day

Nothing structured...
Ran a compactor and shovel for 2 hours.
Loaded and moved about 25 wheelbarrows of rocks from backyard to front yard.

Rest day

Not entirely. Shoveled a yard of sand into and then out of a trailer and moved rocks for about a hour.

Overhead Squats are hard

5-5-5-5-5
with 95lbs

It's tough not falling over.

Monday

4 rounds for time
15 - 45lb split jerk
21 pullups

15:20