CrossFit Discussion Board  

Go Back   CrossFit Discussion Board > CrossFit Forum > Workout Logs
CrossFit Home Forum Site Rules CrossFit FAQ Search Today's Posts Mark Forums Read

Workout Logs Post your logs here!

Reply
 
Thread Tools
Old 10-26-2007, 12:30 PM   #21
Thomas Pehrson
Member Thomas Pehrson is offline
 
Profile:
Join Date: Aug 2007
Location: Juneau  AK
Posts: 87
10/25/07

AT PAVITT HEALTH AND FITNESS

Warm-up:
Dynamic Warm-up
Jump Rope (2 @ 3:00)
Hollow Rocks x2

**400 m Run**
1:06
<1:06 Rest>
1:07.4


Snatch Work-up Exercises:
Three sets of:
Muscle snatch/Overhead squat/Snatch balance/Sots press

Modified “Murph”:

.5 mile Run
50 Pull-ups
100 Push-ups
150 Squats
.5 mile Run

34:38
  Reply With Quote
Old 10-26-2007, 12:36 PM   #22
Thomas Pehrson
Member Thomas Pehrson is offline
 
Profile:
Join Date: Aug 2007
Location: Juneau  AK
Posts: 87
10/26/07

AT PAVITT HEALTH AND FITNESS

Warm-up:
1-mile Bike
Dynamic Warm-up

**Squat (21-18-15)**

135/175/200

Bench Press x5 (5 reps) +5% 5RM

185-205-205-215-225

For Time:
13 pull-ups
26 push-ups
26 squats

1:55
  Reply With Quote
Old 10-29-2007, 10:37 PM   #23
Thomas Pehrson
Member Thomas Pehrson is offline
 
Profile:
Join Date: Aug 2007
Location: Juneau  AK
Posts: 87
10/29/07

AT PAVITT HEALTH AND FITNESS

Warm-up
Crossfit Warm-up x2
Neck Stretch/Warm-up Routine

**DLx12/Run 400 m. /DL x 12**

199/199


Chelsea – modified
2 Pull-ups
5 Push-ups
10 Squats
Each minute on the minute for 20 minutes
  Reply With Quote
Old 10-31-2007, 06:45 AM   #24
Thomas Pehrson
Member Thomas Pehrson is offline
 
Profile:
Join Date: Aug 2007
Location: Juneau  AK
Posts: 87
10/30/07

AT PAVITT HEALTH AND FITNESS

Dynamic Warm-up


**400 m run**

Equal Rest Length

**400 m run**

1:08/1:08

Tabata Something Else - modified

Tabata Squats – 8 intervals
SQ:20/21/19/18/18/18/19/19
Rest 1 minute
Tabata Pull-up – 8 intervals
8/6/6/3/3/4/4/3
Rest 1 minute
Tabata Push-up – 8 intervals
12/8/8/7/5/4/3/3
Rest 1 minute
Tabata Sit-up – 8 intervals
10/10/9/9/9/9/9/9
Tabata Score = 33
  Reply With Quote
Old 10-31-2007, 09:08 PM   #25
Thomas Pehrson
Member Thomas Pehrson is offline
 
Profile:
Join Date: Aug 2007
Location: Juneau  AK
Posts: 87
10/31/07

AT PAVITT HEALTH AND FITNESS

Warmp-up
Back Extensions, Dips, Good Mornings, Dynamic Warm-up

Push Press Form Check
**PP x12/400 m. Run/ PP x12**
99

Half-mile Bike Sprints x5 (rest equals preceding time)

Burpee Rep Ladder 1 to 5, back to one

**Pretty much a recovery day from yesterday and a form check on the PP
  Reply With Quote
Old 11-01-2007, 09:54 PM   #26
Thomas Pehrson
Member Thomas Pehrson is offline
 
Profile:
Join Date: Aug 2007
Location: Juneau  AK
Posts: 87
11/1/07

AT PAVITT HEALTH AND FITNESS

Warm-up
Bergener Warm-up
CF Warm-up
Jump Rope 2 @ 3:00

Turkish Get-ups 5/side

**400 m Run**
Equal Amount Rest
**400 m Run**

1:41/1:43

Linda – modified
5-4-3-2 and 1 rounds for time:
Clean 111
Bench 170
Deadlift 221
7:53
  Reply With Quote
Old 11-04-2007, 10:39 PM   #27
Thomas Pehrson
Member Thomas Pehrson is offline
 
Profile:
Join Date: Aug 2007
Location: Juneau  AK
Posts: 87
11/02/07

AT PAVITT HEALTH & FITNESS

Assorted Warm-ups


2 Rounds w/ 10 MB throws between of:
Waiter’s Walk 45#/55#
Farmer’s Carry 75#/95#
Bus Driver 45#/25#

OHS (overhead squat) w/ SOTS press: 2 @10

**Squat x18/400 m. Row/Squat x18)**

185#/9:55

Sumo Deadlift High Pulls for time: 12 reps

:43

For time:
16 pull-ups
33 push-ups
33 squats

3:08
  Reply With Quote
Old 11-08-2007, 10:27 AM   #28
Thomas Pehrson
Member Thomas Pehrson is offline
 
Profile:
Join Date: Aug 2007
Location: Juneau  AK
Posts: 87
11/05/07

AT The Alaska Club - Downtown

Warm-up
Crossfit Warm-up x2
Neck Stretch/Warm-up Routine


**DLx12/Run 400 m. /DL x 12**


6:23 @ 200

Tabata Dips (20 work/10 rest x8)

9/7/6/6/4/3/2/1

Helen

Three rounds for time:
Run 400 meters (use treadmill)
55 pound dumbbell swing x21
12 Pull-ups

No Time - will complete Helen on 11/10/07
  Reply With Quote
Old 11-08-2007, 10:31 AM   #29
Thomas Pehrson
Member Thomas Pehrson is offline
 
Profile:
Join Date: Aug 2007
Location: Juneau  AK
Posts: 87
10/06/07

At The Alaska Club - Downtown
Dynamic Warm-up

**400 m Row/400 m Row/400 m Row**

1:58/1:40/1:35; 7:51 cum

JASON – Modified

21:04

Row 500 m

1:43
  Reply With Quote
Old 11-09-2007, 04:32 PM   #30
Thomas Pehrson
Member Thomas Pehrson is offline
 
Profile:
Join Date: Aug 2007
Location: Juneau  AK
Posts: 87
11/7/07

At The Alaska Club - Downtown

Back Extensions, Dips, Good Mornings, Dynamic Warm-up
Bergener Warm-up w/ bar

3 x partner warm up:
partner A rows 200 m
partner B does Dumbbell Swings until A gets back. Switch.

**PP x12/400 m. Row/ PP x12**

5:17 @ 125#

Floor Wipers x10/side w/ weight

65#

5-rounds for time:
4 pull-ups
12 push-ups
20 squats

8:12 (1 round elevated push-ups)
  Reply With Quote
Reply


Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is Off
HTML code is Off
Forum Jump


All times are GMT -7. The time now is 04:44 PM.


Powered by vBulletin® Version 3.6.8
Copyright ©2000 - 2019, Jelsoft Enterprises Ltd.
CrossFit is a registered trademark of CrossFit Inc.