Total

Crossfit Total
Deadlift, Backsquat, Shoulder Press

Prev 961 (Nov 11)

Deadlift 475 (from 433)
Backsquzt 365 (from 353)
Shoulder Press 185 (from 175)

1025 lbs

Happy 2010
Aiming for 1100lbs by my birthday

One day of 2010 remaining

Rest day before Total tomorrow

Food log:
2 eggs with hummus
1\2 head of cauliflower with hummus
1\2 head of lettuce and turkey with cranberry
Crackers, cheese, sausage, pickles
Some chips and choc pieces
Hot chocolate and coffee
2 hot turkey sandwiches

Fran and Front squats

We do today what others won't. We do tomorrow what others can't.

After posting that I didn't do a proper workout today I felt guilty.

Went to the gym and did Fran (Jumping pullups) 6:17 (no PR 5:50) but worked hard

Before Fran did 3 X 5 Front Squats (135, 185, 225)

Play day

Untimed, unstructured play in the gym with my kids.

Did 20 lengths of gym dribbling and layups in a row to get a warmup in.

Food log:

2 eggs and whites with hummus
Coffee
Turkey and ham with veggies and cocktail wieners
Lettuce wraps for prev.
Hot turkey sandwich with half head of cauliflower and peas with hummus

Off day

Wasn't planning to be off but am really worn out from DT

Food log
1 pancake
2 eggs
3 sausages
Turkey, ham, veggies and hummus
Walnuts with almond butter
coffee
2 handfuls of chips

Need to get back in a routine.

DT

One extra day off

DT
135 Deadlift X12
" HPC X9

" Push jerk X6

X5 rounds for time

Last time July 09 (25min)

Today 15:40
Aiming for sub 15 but knee and back didn't cooperate


Food Log
3 eggs and coffee
Turkey and asian salad for lunch and dinner
2 nanaimo bars
Glass of ginger ale
Veggies with hummus

Two days off

No logging 24th and 25th for obvious reasons... :)

Tabata bottom to bottom

4 min Tabata (Rest at bottom for ten sec)
Supposed to be 1 mile run at end
Clock starts when last round is complete


I subbed 2000 meter row
7:51 Row
10 Squats (lowest number)


Dislike...

Food log
3 eggs with coffee
Salad with ribs
Banana bread and 2 cookies
Bowl of cereal and protein drink
Popcorn

Couplet (Carry and burpees)

Off on Sunday, Monday, Tuesday traveling

Wed WOD

Carry 55lb dumbells 25 meters
5 burpees
AMRAP in 20 minutes

Got 21 + 25meters + 3 burpees
Mel at sled at 60lb pull (non chest burpees) 11 or 13 rounds

Food log today (last 3 days exempt)
3 eggs
Coffee
Chicken noodle soup
Ribs and rice and salad

Cindy you bitch

Cindy
5 Pullups
10 Pushups
15 Squats
AMRAP in 20 min

13 rounds + 5 + 10

Not my best not my worst
Knee is being pissy


Food log so far:
3 eggs and coffee
Chicken salad with almonds, grill cheese

Dinner will be turkey and fixings and many beers.
Day off tomorrow

Friday off

No WOD

Food log
3 eggs and coffee
4 sausage and pancake and waffle
Subway sandwich
Sausage and 3 eggs for dinner with toast
Coffee and popcorn


Wow I should have worked out today... tomorrow morning.

DL, GHD

10 Deadlifts at 275lbs
30 GHD situps
x 3 rounds

Did first round on GHD, second and third anchored situps
11:42

Food log
2 eggs and whites
Coffee, Tuna wrap, ham wrap
2 cookies, piece of cake
Bowl of cereal
Caesar salad, pasta and sausages

Day started good and turned out bad :)

SP, PP, PJ

SP 1-1-1-1-1 135-155-175-185(fail)- 185
PP 3-3-3-3-3 135-175-185-205-215
PJ 5-5-5-5-5 135-185-195-205-220

Happy to tie PR SP


Food log
3 eggs
Coffee
Almonds, 2 bananas, ice cream
Bowl of cereal
Yams and chicken
Protein drink

Filthy Fifty

As Rx'd
except K2E was situps and
crapped out after back extensions 26:52
Nothing left in the tank so didn't do wall balls or double unders or burpees


Food log
3 eggs
Coffee
chicken salad with almonds and banana
Orange
Cake while cooking dinner.
2 Tacos

Feeling sick

No WOD today

Food log
2 eggs and whites
Coffee
2 beef and lettuce wraps
apple
almonds with pb
Bowl of cereal
Chilli with bun
1 timbit

DL 2X10

365- 345-335 X 8

None too happy with performance

Food Log
2 eggs and whites
Coffee
Chicken, squash and 2 bananas
Walnuts and guacamole
Pizza and Peppers

Row

Row 2K
Rest 2 min
Row 2K

7:34.8
7:35.1

Food log
2 eggs with whites and pnt sauce
Chicken and 2 peppers
Coffee
Walnuts
banana
Tomatoes, spaghetti squash and chicken
Popcorn

Sore knee

Wed attempted 2x10 Deadlift, but stopped at 225lbs

Food log
2 eggs with whites and hummus
Coffee
Ham and cheese and turkey and cantaloupe
Almonds and date bar
Curry chicken and spaghetti squash

Tues off

Real good headache and short night + staff meeting and fire practice = day off

Food log
2 eggs and whites with hummus
Turkey and peppers with cauliflower
2 bananas and scoop of pb
Almonds and walnuts and coffee
2 wraps with roast beef and asian salad
2 beer and 1\2 sub at hall

Level playing field

55lb Ground to Overhead (same as young guys)
Wall Balls
Situps

21-18-15-12-9

Putter: 12:05
Me: 12:47
Stretch: 13:50
Patty: 15:00
Mel: 15:42 (25lb)

Food Log

2 eggs with whites and pb
Coffee
Chicken asian salad
2 bananas
Protein shake
Egg omelette with bacon and cheese
Garlic sausage and pepperoni pieces

100 Double Unders for time

9:39
Strung 10 to start (single double single double)







Food Log
3 eggs and coffee
Garlic sausage and 2 peppers
2 bananas
3 oranges
Chicken fettucini alfredo

Yesterday add ons:
Bowl of cereal

Max Push Jerk (Press)

Meant to be Push Press max but noticed I re bend my knees which makes it a jerk
Stopped at 245lbs


Strung single double single double unders X 5

Food Log
3 eggs with hummus
Coffee
Chicken and almond salad
2 oranges
1 cookie
3 eggs with pb
1\2 bagel with pb
Almonds and protein shake

Jackie

1 km row
50 (45lb barbell) Thrusters
30 Pullups

9:10

Mel
Helen
Row 500
21 KB (20lb)
12 J pullups

13:34

Food log
2 eggs with whites and hummus
Coffee
Garlic sausage, brocoli and cauliflower with hummus
Apple and 2 oranges
Salad with chicken and almonds and peppers
2 cookies and milk