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[B]09.23.2009[/B]
Feel like im coming down with something, since Sun....
everyone around me is sick!

[B]Warmup[/B]
10 Burpees
3x10 situp, back ext., squat, pushups

[B]WOD[/B]
Front Squat: 3,3,3,3,3
Started at 90 or so - finished @ 125...need to work on the rack.

5 rounds for time of:
200 meter run
20 single arm kettlebell swings (alternating) - 24kg (16kg)
10:47 (crap time, disappointing)

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Ok, was well into Monday WOD before I realized the Push Presses were supposed to be 3 rep sets. I was doing one, so here is what I got:

SP 115, 135, 145, 155, 160 F, 160 F
PP (single reps) 160, 165, 170, 175 F


For Wendesday:
Five rounds for max reps of:
135 lb. bench press 18, 12, 13, 12, 10
Pull-ups (jumping) 16, 15, 12, 15, 12
135 lb. back squat (to wt. bench) 16, 15, 15, 17, 10

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Today - 09/24/09
North Shore workouts were canceled today and tomorrow by the Pittsburgh Police and the Secret Service (google "G20 Protests in Pittsburgh"). Ran to the gym instead.

2 min jumping jacks (154)

20-16-12-8-4
Dumbbell swings - 30#
SDLHPs - 45# bar
Lateral dumbbell swings - 15# each hand
Clean and push-press - 45# bar
Weighted lunge jumps - #15 each hand

15:53

1 min jumping jacks (91)

Wowee! This was tough. I had to do about 20-30 seconds of rest before the 12 and 8 rounds. My forearms were on fire and my legs were completely shot. It's a miracle that the lunge jumps didn't kill me - I felt like I had anvils strapped to me. Trudged home.

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9/23/09
CFWUx3 w/assisted dips, 6 minutes running on treadmill, 30 burpees

Did Deadlift 1-1-1-1-1-1-1
I did 245-265-275(f)-255-255-255-255-255

Not sure if I will get to workout today. Finally the weather has gotten cooler here, and it is making me want to stay snuggled in the bed in the mornings.

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9-24-09

I realized this should have been a rest day, but I was feeling especially needy so I:

1000m C2 4:37
WUx3
5-5-5 pullups
5-5-5 dips
5-5-5 pushups
10-10-10 shoulder pass throughs (amazing how much flexbility I've gained doing these)
10-10-10 PVC OHS
3x#45 in each hand shuttle walk for 50m

Swim 1000m 26:34.7
8xFreestyle sprints (wherein you swim 25m as fast as you can and then rest the same amount of time before beginning next sprint) where 21 seconds was my fastest and 26 seconds the slowest

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[B]Scott[/B] – swimming sprints…sounds fun, I have been sprinting once a week across the street at a park, I get strange looks, especially from joggers
[B]Mark[/B] – Nice job on the DL’s, I am with in on sleeping in it’s getting darker too, I have CF class at 6:15am M-W-F..can’ wait until next week, then I am doing evening classes only
[B]Diane[/B]..your workouts are always interesting, who does the programming?

[B]THURSDAY 090924[/B]
Five rounds for max reps of:
Body weight bench press 195lbs – 8,8,5,7,5
Pull-ups – 17, 14, 15, 14, 14
Body weight back squat 195lbs – 12, 11, 12, 14, 13
felt kind of …bleh…working out by yourself is boring

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9/24
AMRAP 20:



10 snatch @85#
10 ring dips
5 rounds O well it's a start after a few days off

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Been in NY for the last couple of days but did hook up with Crossfit NYC for deadlifts. Failed on my last PR at 315#

Who's doing FGBIV this weekend?

Jeff

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[B]9/24/09 (rest, skills, strength day)[/B]

Warmup

Strength:
Strict press: 45/65/75/85(f)/85(f)/75/(85F)
Skills:
Practiced cleans


[B]9/25/09[/B]

[B]Warmup:[/B]
Row 500
Pushups, Situps, GHD Situps, Ring Dips, Pullups, Squats

[B]WOD
"Belching Grace"[/B]
5 rounds for time of:
6 clean & jerks - 135# (85#)
10 burpees

7:57 (beat my 5/8/09 time of 11:23 with 60 lbs.)


Tomorrow, Fight Gone Bad!

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9/25
WU pushups pullups knees to elbows situps back extensions

WOD
AMRAP 20:
pushpress X10 @ 85#
ring dips X8

7 rounds

m/54/183