Monday 07/20/2009
CFLA

Thrusters 5-5-5-5
115
135
145
155

50 Clapping Pushups
50 Pull ups

6:20

Tuesday 07/21/2009
Rest

Wednesday 07/22/2009
CFLA

Deadlift 5-5-5-5
275
305
315
335 (PR)

2 x 500 m row
1:52
1:56.4

Thursday 07/23/2009
Paradiso CrossFit 0700

“Daniel” (modified: rowing for run)
50 Pull ups
500 meter row
21 Thrusters, 95 lbs
1000 meter row
21 Thrusters, 95 lbs
500 meter row
50 Pull ups

23:24

4 hours later in CFLA

Push Jerk 5-5-5-5
115
135
155
195 (2)

1 min on, 1 min off
Wall Ball 30
Pull ups 26
Sit ups 23

Total 79

Tuesday 07/14/2009
CFLA

Back Squat 3-2-2-2-1-1-1-1
185 x 3
225 x 2
275 x 2
305 x 2
315 x 1
327 x 1 (PR)

Wednesday 07/15/2009
CFLA 1300

4 rounds for time
25 pull ups
25 squats
25 push ups
25 knees to elbows (kipped first 2 rounds)

30:55

Saturday 07/18/2009
OC Mud Run
4 man 5K

33:28

Saturday 07/04/2009
CrossFit Pacific Coast 0900
Team Optimus Prime’s Tears: me, Rico, Val, and new guy Justin

400 meter Indian Run
233 Squats
400 meter Indian Run
233 Pull ups
400 meter Indian Run
233 Med ball passes
400 meter Indian Run
233 Burpees

28:32-ish

20 minutes later, LOTS of Oly lifting.

Awesome Time!  Thank you Traver and Malzone.  Forgot how much I loved Oly lifting as I’ve been avoiding them after Regionals. 

Sunday 07/05/2009
Heayn’s House of Pain 1300

“Twins”

115 lb Thruster, 20 reps
20 L pull ups

32:45

God Bless America.  Death to our Enemies.

Monday 06/29/2009
Paradiso CrossFit 0700

“The Chief”
AMRAP in 3 minutes
3 Power Cleans, 135 lbs
6 Push ups
9 Squats
Rest 1 minute

Repeat 5 times

21 rounds (PR)

Tuesday 06/30/2009
Valley College Weight Pile and Track

Deadlift 3-3-3-3-3
185
225
275
315
315

Overhead Squat 5-5-5-5-5
45
65
95
115
135
155 x 1

POSE drills

Wednesday 07/01/2009
CFLA 0930

3 Rounds for time
400 m run
21 Kettlebell Swings
12 Handstand Push ups

16:59 Rx’d

Tuesday 06/22/2009
Rest.

Wednesday 06/23/2009
CFLA 1730

“Daniel”
50 Pull ups
400 meter run
95 lb Thruster, 21 reps
800 meter run
95 lb Thruster, 21 reps
400 meter run
50 Pull ups

24:05 (1 minute PR)

Sunday 06/20/2009
Rest

Monday 06/21/2009
CrossFit Pacific Coast, Santa Barbara, California 0600

“Angie”
100 Pull ups
100 Push ups
100 Sit ups
100 Squats

23:37 (5 minute PR)

Traver, an honor.

Thursday to Friday 06/18 - 19/2009
Rest.

Saturday 06/20/2009
CFLA 0730

“Jackie”
1000 meter row
50 Thrusters, 45 lb bar
30 Pull ups

8:24 (PR)

Wednesday 06/17/2009
CFLA 0600

For time
1 Rope climb
3 Thrusters, 135 lbs
30 Double unders

4 Rope climbs
12 Thrusters, 135 lbs
120 Double unders
5 Rope climbs

29:59

Tuesday 06/16/2009
CFLA 0830

AMRAP 20 minutes of
15 Tuck Jumps
10 V-ups
5 Handstand Push ups
2 Pull overs

Rx’d 8 Rounds

06/06/2009 to 06/11/2009
8 days of rest.  6 lbs heavier (not muscle.)

06/12/2009
CFLA 0930

4 rounds for time
15 Burpees
10 Pull ups
5 Squat Clean and Jerks, 155 lbs

16:17

Thursday 06/04/2009
Rest.

Friday 06/05/2009
CFLA 1200

5 Rounds for time

3 Muscle ups
30 Wall ball shots, 20 lb ball
6 Sumo deadlift High Pull, 135 lbs

19:21

Fuck yeah Gretchen!

Monday and Tuesday 06/01 to 06/02/2009
Rest.

Wednesday 06/03/2009

With the powerhouses Andy, Jonesy, and Valla.

4 Rounds for time
5 Thrusters, 135 lbs
5 Burpee lateral jumps
5 Weighted Pull ups, 30 lbs
5 Box Jumps, 32”
50 meter Sandbag carry, 88 lb bag
100 meter sprint
50 meter Sandbag carry, 88 lb bag

16:09

Glad I didn’t eat breakfast before this.  Thanks for being my rabbit Valla. 

Word of the day by Magner: barf.

Saturday 05/30/2009
CFLA 0930

“Elizabeth”
21-15-9 reps of
135 lb Clean
Ring dips

Baseline - 9:29
Final - 9:49

Sunday 05/31/2009
CFLA 1030

5 Rounds, not for time
95 lb Press, max reps
Pull ups, max reps

8/42 (Pull up PR)
7/22
5/22
5/22
5/23

Totals: 30/131 = 161

Tuesday 05/25/2009
CFLA 1830

3 Rounds for time
275 lb Deadlift, 10 reps
50 Double unders

10:31

Ben Hopkins, great seeing you again and an honor to train with you.

Sunday 05/24/2009
Rest.

Monday 05/25/2009
CFLA 0900

“Murph”
1 Mile run
100 Pull ups
200 Push ups
300 Squats
1 Mile Run

Rx’d 53:50