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Old 09-27-2006, 07:24 PM   #11
John Seiler
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Wednesday 9/27/06; Crossfit

Cindy: 21 rounds.
Really felt yesterdays back squats.
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Old 09-28-2006, 03:30 PM   #12
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Thursday 9/28/06; Rest Day
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Old 09-29-2006, 04:26 PM   #13
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Friday 9/29/06; Upper Body & Abs:

Magnum Incline Press: 5x"205,225,235,235,235"
FreeMotion 1 arm kneeling Row: 5x15,17,18,20,20
1 arm Standing DB Press: 5x50,55,60,60,60
Turkish Get-Up: 5,3x30 nonstop
Knees-to-Elbows: 7 sets of 5
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Old 09-30-2006, 01:48 PM   #14
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Saturday 9/30/06; Crossfit:

Run with 1:1 rest intervals
800m 3:10
800m 3:20
400m 1:24 (3 min rest)
200m :45

Wow, I can really feel not having run much lately.
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Old 10-01-2006, 12:37 PM   #15
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Sunday 10/1/06; Rest Day
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Old 10-02-2006, 07:54 PM   #16
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Monday 10/2/06; Total Body/Olympic:

Clean & Jerk: 3x135;2x145,155,165;1x170,175,179,184,189
Clean only last 3 reps. Having a hard time transitioning from rack to jerk.

Power Snatch: 5x79,5x79 to practice the movement.
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Old 10-03-2006, 06:45 PM   #17
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Tuesday 10/3/06; Crossfit

3 rounds for time of:
Run 400 meters
12 Pullups
24 Pushups

10:00
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Old 10-04-2006, 05:37 PM   #18
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Wednesday 10/4/06; Rest Day
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Old 10-05-2006, 06:29 PM   #19
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Thursday 10/6/06; Lower Body;

Front Squat: 2x179,205,215,225,215
-abs sore to touch from Thursday roll-out attempt
Back Squat: 5x215,235,255
SLDL: 5x179,275,275,275
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Old 10-06-2006, 09:41 PM   #20
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Friday 10/7/06; Crossfit:

Filthy Fifty: 31:05 minus TKE's.
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