Thursday Dec. 30, 2010

AM Yoga

PT

BC 11 hrs

Wed. Dec 29, 2010

Am Yoga

CFV 5.30 pm Adam & Steve

CrrossFit Total

Back Squat: 135# PR
45...55...85...95...115...125...135 [PR]...145 F(2)

Strict Press: 70# =
45...55...65...70...75 F(2)

Dead Lift: 195# +30#
95...125...145...165...185...195(F)...195

Row 500 m in 2.38

Tuesday Dec. 28, 2010

AM Yoga



Massage pm 90 mins

Sunday Dec 26, 2010

AM yoga

Monday Dec 27, 2010

CFV 6 am Adam


Heavy Thrusters 3-3-3-3-3


33#...53#...63#...68#...73#...78# [2]


Friendly Fran 20 min AMRAP


21-15-9

Thrusters 53#...15# DB (right wrist hurting)

Pull ups green band/ blue


Each partner works 1 min, rest 1 min

unpartnered did 1 full round, then 1 rd of 21 and 9 Th 4/9 PUs

Mon Dec 20, 2010

CFV 6 am Adam

1) Find your max clean in 10:00

.....83 # full clean


2) 50 Push ups
.....50 Pull ups
.....75 Situps
.....75 KB Swings (16 KG)
...150 Squats


Perform exercises in any order and partition any way you choose. Score is calculated by the number of sets it takes multiplied by your time. (minimum sets =5 if you don’t break the reps up at all)



Time: 20.18.....28 rds....Score: 568

Thursday Dec. 16, 2010

AM Yoga
stretching/ foam roll

PT 3.30

BC 12 hours

Wed. Dec. 15, 2010

CFV 6 am Adam

Filthy Fifty!!

For time: Right shoulder sore and tight

50 Supermans
50 Wall ball shots, 20/14/10 lb. ball
50 Burpees
50 Double unders (150 singles)
50 Box jump, 24/20 inch box (14') still afraid of 20" - needs work
50 Jumping pull-ups
50 Kettlebell swings, 35/26 lb.
Walking Lunge, 50 steps (arms back of head)
50 Knees to elbows (there abouts - needs work)
50 Push press, 45/33 lb. bar

37.27 compare to 7/14/10 30 reps in 21.36

After 10 min cold bath and IB

then 700 m run and stretch

worked 11 hrs after

Monday Dec. 13, 2010

AM Yoga

run 1.13 mi in 14 mins

Custer - Capitol - Bertha


CFV 6.30 pm Adam

arrived early & stretched

1) Back Squat 5-5-5-5-5 partners w/Jessica & christine (burt)
33x5...53x5...73x5...93x5...103x5...123x2

2) AMRAP in 12:00

10 Thrusters, 95/65 [43#]
10 Toes to bar [K2ch, sorta]
7 rnds = 140 score

Sat Dec. 11, 2010

Hike Forest Park - Loop 4 - modified

6 miles +/- did Fire Lane 1 instead of Alder Trail for the return (uphill)
rain
1 hr 50 mins

Thursday Dec. 9, 2010

Frieh Session


Warm up

row 3 mins
jump rope 3 mins
Tgu 8# 3 mins
PVC pass thrus


Kinda sore from Murph WO


1) BB step up (10' box 53#)

.....then K2E

.....5 reps ea set x 4 sets



2) SLDL (55#)

....then strict KB sit up (8#)

....5 reps ea set x 4 sets



3) Row 500 m for time 2:22

....rest for 2:22

....row 500 m to bet 2:22 (2:18)



4) DB PP - hold 30/30 for 4 mins (10#) compare to 11/23

.....22 / 17 / 12 / 13 T=64



5) row 10 mins easy pace 3:00 pace
.....foam roll for 8 mins

2.30 pm PT #3 - massage on Subscap will call Ryan

Wednesday Dec. 8, 2010

CFV 6 am Adam & John



Murph for Bridget


run 1 mile (9.51!!)

100 pull ups (5) green

200 push ups (10) foam

300 squats (15)

run 1 mile

56.33 mins



Cold bath, IB

PM recovery walk 20 mins

Tuesday Dec. 7, 2010

90 mins massage

Monday Dec. 6, 2010

CFV 10 am Karen & Adam

1) 5 rounds - paired with Barb
3 Hang Squat Cleans 33x5...43x5...53x3...63x3...68x3
5 Ring Dips (1-inch band)

2) AMRAP in 16:00 alternating with a partner:
Broad Jump 50 feet
return Bear Crawl 50 feet
OH lunge 100 feet (10# plate)
Sprint 100 feet
While one partner works, the other rests in a deep squat stretch
.....each partner did 3 rounds

chiro 11.45 ryan says infraspin worse

Sat Dec 4, 2010

1.25-1.5 mile road run

Thursday Dec. 2, 2010

Road run


5 min warm-up and cool down walks

run 32 mins - hills, Wilson loop

Wed. Dec. 1, 2010

CFV 6 am Adam & John

1) 4:00 max sandbag getups at ~1/2 bodyweight (30#) forgot to count reps
....then 4:00 row for max meters (800m @ 2.3 pace)

2) 5 Rounds
10 Front Squats @ 60 – 70% of 1RM (55#)
......then 4 box jumps (22 in)
Use an “uncomfortable” box height. No rest between squats and jumps