07/29/2014

Crossfit Total
Back Squat 150#
I feel like I can do more weight, I am fine coming out of the squat.  I think I am just scared,
Shoulder Press 105#
Not my best.
Deadlift 215#
Total: 470
Not my best effort but 5# increase from last CF Total in January.

07/28/2014

I. 500m Row
3x 10 PVC Rollouts/15 Squats/10 OHS
12 Lunge Steps/10 Back Extensions
2:00 Yogi Squat


II. AMRAP 14 min
5 TGU (each arm)
10 Box Jumps
100m Run


III. Stretch

07/27/2014

I. 500m Row
3 x PVC Rollouts/15 Squats/10 OHS


II. 10x
100 Jumps Ropes
10 Burpees
10 Sit ups
10 Push ups
10 Squats
10 Pull ups
Time: Too Long 50:38


III. Mobility

07/26/2014

I. 500m Row
3 x 10 PVC Rollouts/15 Squats/10 OHS (35#)/
10 Lunge Steps/10 Back Extensions


II. 50 Sit ups
50 Double Unders
50 Sit ups
50 Lunge Steps
50 Sit ups
50 Burpees
50 Sit ups
Time: 15:38


III. Stretch

07/25/2014

I. 500m Row
3 x 10 PVC Rollouts/15 Squats/10 OHS
10 Lunge Steps/10 Deficit Push ups/10 Lunge Steps


II. "Jackie"
1000m Row
50 Thrusters
30 Pull ups
Time: 10:37


III. Mobility

07/24/2014

I. 500m Row
3x 10 PVC Rollouts/10 Squats/10 OHS/
10 Lunge Steps/10 GHD Sit ups/10 Back Extensions/10 Lunge Steps


II. 3 x
Row (calories)
Burpee Broad Jumps
Sit ups
Ball Slams (20#)


Round 1
3 minutes each movement
1 minute REST
Round 2
2 minutes each movement
45 second REST
Round 1
1 minutes each movement
30 sec REST


III. Mobility

07/23/2014

I. 500m Row
3 x 10 PVC Rollouts/10 Squats/10 OHS
10 Lunge Steps/10 Back Extensions/10 GHD Sit ups
10 Lunge Steps


II. Back Squats
10 @ 45#
8 @ 80#
6 @ 95#
4 @ 105#
4 @ 115#
4 @ 120#


III. Tabata 20:10 x 8
Pull ups
Push ups
Squats