Met con 10-9-8...

Pullups
Box Jumps (20")
Situps

10-9-8-7-6-5-4-3-2-1

13:00

Sub 30min 5K finally

2 years ago ran the Heights Fiver in 32:40

Today same route 29:25

And then played lacrosse for an hour.

Mel and Sandra's first race.

Thur and Fri off

Worked till midnight Thur

Worked till 6 Fri and had grumpy kids to put to bed

Row and Snatch

For time:
Row 1K
40 pound Dumbbell snatch, 50 reps
Row 750m
40 pound Dumbbell snatch, 35 reps
Row 500m
40 pound Dumbbell snatch, 20 reps

These are one-arm squat snatches, alternating arms.

As Rx'd 15:01

Also ran 1km in Rugby warmup.

Tues was rest day, did some pullups and stretching for fun.

Grace (1st time)

30 Clean and Jerk at 135lbs for time:

4:21


Went out hard (10 the first minute and then died)


Last night ran 2k in 12:59 after max deadlifts, bad idea (sore back). Poor time.

Deadlifts

Max lift

Prev 415 (March 1st) Prev 405 (Dec 09)

430 (PR)

Fri off

Sat
Complete as many rounds in 20 minutes as you can of:
Run 400m
40 Wallball shots, 20 pound ball

I did:
Row 500meters
40 Oly bar Thrusters AMRAP in 20 min

3 rounds and 500meters

Light run

1-2 km run
1-2 k walk

Deadlifts and Pushups

135 lb DL
Pushups

10 sets of 15 reps.

DL went fine, strung every set. PU's kicked my ass, resorted to girly pushups (*hangs head*)


23:35

The rest of the week

Wed Thur Fri off also (felt like crap)

Sat Crossfit cert. Fran(9:15 scaled) shit time and Tabata squats (15)

Rowing on Sunday

8 rounds of
Row 500 meters
Rest 90 seconds

1:38
1:45
1:49
1:50
1:49
1:51
1:48
1:41

Mon and Tues off

Total

Dec 2009 Totals
SP 155
BS 295
DL 405

Total 875 lbs


March 6 2010
Shoulder Press 185 PR
Back Squat 345 PR
Deadlift 415 PR


Total 945 lbs

21-15-9 of

Deadlifts at 225lbs
OHS at 95lbs (supposed to be 135)

Deadlifts were fine, squats a little tougher. Glad I scaled it down

11:16

Almost not sick anymore.

Short run

2-3 km
Untimed

Wed

There is more to a good life than living long


Max reps for 5 rounds

2\3 BW Thrusters
Pullups

185lb Thruster 5
10 PU
145 Thruster 10
8
8
7
8
7
8
6

Off Mon also

Tuesday

Row 5k

Still sick hence the terrible time

21:07 (prev 19:12 and 19:43)