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Old 07-02-2011, 12:48 PM   #1
Frances Ballesteros
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Frances' CrossFit Football Log

02/07/11 First Day

SWOD

Max reps of Bench Press 225 pounds. Scaled down to 115 pounds (50 kg): 13 and 15 reps

DWOD
Religion

Complete 5 rounds for time: 13:23

Squat Max Reps (Bodyweight: 6, 5, 4, 3, 3 (64 kg/142 lbs)
7 Burpee Box Jumps 20
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Old 07-05-2011, 04:15 AM   #2
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Re: Frances' CrossFit Football Log

04/07/11

SWOD
3x5 Back Squat: 65 Kg

DWOD
Complete 5 rounds for time of: 16:00

1 Press 90% of 1 RM
1 Strict Pull Up
1 Press 90% of 1 RM
3 Strict Pull Ups
1 Press 90% of 1 RM
5 Strict Pull Ups
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Old 07-05-2011, 04:18 AM   #3
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Re: Frances' CrossFit Football Log

05/07/11

SWOD
5 Rep max Deadlift (90 kg/200 lbs)

DWOD
As many rounds as possible in 10 minutes: 8 rounds and 2 deadlifts

2 Deadlifts @ 80% of 5 RM (72, 5 kg)
10 Plyo Push Ups
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Old 07-07-2011, 02:12 PM   #4
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Re: Frances' CrossFit Football Log

07/07/11

SWOD
3x5 Back Squat (67,5 kg, form kind of sucked -.-')

DWOD
The Volkswagen

21, 15, 9 reps of: 13:05

Bench Press @ Body Weight (Bodyweight of 65 kg, but used 50 kg instead)
Pull Ups
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Old 07-08-2011, 04:41 AM   #5
Frances Ballesteros
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Re: Frances' CrossFit Football Log

08/07/11
DWOD
On the minute:

Perform 2 Power Cleans on the minute for 15 minutes.

*Start the clock. At the top of every minute perform 2 Power Cleans.
*Use 80% - 85% of 1 RM Power Clean
*For every rep not completed, perform 5 burpees during rest time.

Weight used: 50 kg/ 1 missed rep
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Old 07-11-2011, 03:56 PM   #6
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Re: Frances' CrossFit Football Log

12/07/11

SWOD
Back Squat 3x5 (69kg)

DWOD
Complete 5 rounds for time:

2 Presses @ 80% of 1 RM (40kg)
2 Strict Chin Ups
2 Presses @ 80% of 1 RM
4 Strict Chin Ups
2 Presses @ 80% of 1 RM
6 Strict Chin Ups

Time:14:54
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Old 07-16-2011, 01:31 PM   #7
Frances Ballesteros
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Re: Frances' CrossFit Football Log

13/07/11

SWOD
Deadlift 5 RM (90 kg)
Supine Ring Pull Up 3 x max reps (16, 15, 13)

DWOD
Did not do DWOD
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Old 07-16-2011, 01:36 PM   #8
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Re: Frances' CrossFit Football Log

16/07/11

SWOD
Squat 3x5 (70 kg) Struggled with this weight
Bench 3x5 (55 kg)
GHD Sit Ups 3 x 12 (sub for 3 x 30 Decline Sit Ups)

DWOD
Complete the following:

2 x 20 yard Sprints (rest 20 seconds between efforts) Each sprint took about 4 seconds

Rest 30 seconds then...

4 x 30 yard Sprints (rest 30 seconds between efforts) Each sprint took about 6 seconds

Rest 30 seconds then...

10 x 10 yard Flying Starts (rest 30 seconds between efforts)
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Old 07-17-2011, 11:26 AM   #9
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Re: Frances' CrossFit Football Log

17/07/11

SWOD
Power Cleans 5x3 (52,5 kg)
Weighted Chin Up 3 RM (11,5 kg)

DWOD
Complete 7 rounds:
3 Deadlifts
3 Hang Power Cleans

*Do not let go of the bar during the round. Count a penalty if you come off the bar.
*Work up to the heaviest weight possible.
*Rest as needed between rounds.
*If you let go of the bar during the round count a penalty & immediately perform 5 burpees.

50 kg (fail), 45 kg, 47.5 kg, 49 kg, 50 kg (fail), 47.5 kg, 47.5kg
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Old 07-18-2011, 12:11 PM   #10
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Re: Frances' CrossFit Football Log

18/07/11

SWOD
3x5 Back Squat: 72,5 kg

DWOD
As many rounds as possible in 15 minutes: 4 rounds and 2 Push Presses
3 Push Presses 175 lbs (sub for 45 kg/100 lbs Push Presses)
3 Pull Ups
3 Push Presses 175 lbs
6 Pull Ups
3 Push Presses 175 lbs
9 Pullups
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