Fulton Crossfitters

[Gina McLachlan]

Congratulations guys! Sounds like a good finish for someone not up to par and your first time. You represented us well (although there's no way I could have done 1/3 of it)

I did pilates Thursday afternoon...true pilates with no weights or strength. Different, but I think good for me.

Took Saturday off to watch the Mizzou scrimmage.

Today, ran outside for 1.8 miles, did 5 pushups, 10 set ups, 10 squats 10 timems through.

[Robert Pierce]

4/21/08

From CrossFit Main:

30 Back extensions
25 GHD situps

5x through

We didn't do it for time. Today we had Gina, Lisa, Robert, Brad, Adam, John, Nick, Missy.

[Robert Pierce]

4/22/08

Light workouts for me this week.

10 Pullups
10 OH squats 45#

5 x through

Lisa did 2.25 treadmill miles @ 8-10% grade.

[Robert Pierce]

4/23/08

"Tabata Ring of Fire CFDC Style"

20/10 x 6 of each of the following, add totals of the lowest rep set:

Situps
Slam balls
Box Jumps
Squats
Pushup
DB push press
Pullup
BJ Burpees

Lisa 97
Adam 82
Gina 98
John 78
Brad 72
Missy 94

[Gina McLachlan]

Pilates class on Tuesday and Wednesday with 5 minute wall sits, lunge holds, and other such work.

Treadmill torture on Thursday morning.

[Robert Pierce]

4/25/08

From CF Cincinnati:

21 Thrusters
9 Burpees
250m run
15 Thrusters
15 Burpees
400m run
9 Thrusters
21 Burpees
250m run

Name/DB weight/time
Brad 25# 12:00
Adam 30# 12:33
John 35# 12:43
Robert 75# barbell 12:50
Nick 25# 12:56
Gina 15# 12:58
Missy 20# 13:25
Andra 15# 13:40
Lisa 15# 14:10
Aaron 20# 14:40

3 min plank test at the end.

[Brad Hegemann]

Did my 6-mile loop. Felt good.

Splits aren't exact miles, more convenient landmarks.

Start: Our house on Douglas
07:20 - 10th & Wood St.
05:51 - east end of walking trail
09:19 - wooden bridge
07:41 - McIntire School
09:11 - 10th & Nichols
06:03 - Our house
45:25

I feel ready for a 10K!!
-brad

[Robert Pierce]

4/27/08

Little Runny Angie

50 Pullups
400m run
50 Pushups
400m run
50 Situps
400m run
50 Squats
400m run

For a variety of reasons we cannot get to the Y today, but we had some time this morning. So Adam and Robert did this workout at the HS. Good prep for movinig the workouts outside. It was a cool 47F. The only pullup "bar" we could find was a 2x4 on its side as cross-bracing under the soccer field press box. The pullups took us an unusually long time, hard on the hands and forearms. In the future, for pullups at the HS, we are going to have to improvise with some pipes on the bleachers.

Adam: 18:44
Robert: 19:07

[Robert Pierce]

4/28/08

A soccer workout, teams of 4 and 5:

50 Pass/sprint
21 "Dancing" touches (hop off of one foot while other foot touches on top of ball, alternate feet)
15 OH squats
9 Rolling ball pushups

AMRAP in 20 minutes

I kind of lost count of rounds, I think it was about 7, but Shawn/Brad/Missy/Mark finished just ahead of Robert/John/Nick/Brice/Gina.

Kind of an easy workout, we'll figure out a way to make up for that on Wednesday.

[Robert Pierce]

4/29/08

Adam got a new PR for pullups with 25!

I got my first muscle-up today...twice! The second one was a lot easier.

Also practiced hang power snatches, 3-3-3-3, working up to 95#