Chop Wood, Carry Water...

MEBB Upper Press 3-3-3-1-1-1

2009-07-29T10:52:00.003-04:00

CFWU x 2
Press with bar 5 x 2
95 x 3
105 x 3
110 x 3
115 x 1
125 x 1 (PR) Slooowwwww going up
120 x 1

Push Presses
130 x 3
130 x 3
130 x 3
in between PP did
Reverse Hypers (first time ever)
12 x 20#
15 x 30#
15 x 50#
need to look at execution for this, seemed like a big swing, but I guess you are countering it with your P-chain....

Cindy lite

2009-07-29T06:39:00.001-04:00

10 minutes AMRAP
5 pullups
10 push-ups
15 squats
--
8 1/2

L
--
20 minutes
14 rnds

Back Squat 2 x 7

2009-07-27T09:59:00.003-04:00

CFWU x 2
WU sets
8 x 2 of 95#
6 x 1 of 135#
5 x 1 of 155
"work" sets
2 reps each of: 165, 175, 180, 180, 175, 175, 175
3 minute rest b/t sets then 5 b/t last two

my 2 rep max for BS is 190

so-so sleet last night

Helen

2009-07-21T07:16:00.002-04:00

Helen w/Joy at Bodybusiness in Austin
3 rounds of:
400 m run
21 KBS (50# db)
12 pull ups

40 is the new 30 in Elite Sports

2009-07-16T14:09:00.001-04:00

http://www.cnn.com/2009/HEALTH/07/16/athletes.comeback.endurance/index.html?eref=rss_topstories

10-9-8-7-6-5-4-3-2-1

2009-07-15T14:59:00.001-04:00

10-9-8-7-6-5-4-3-2-1 of
Deadlift 155#
HSPU
Thruster 65#
Pull-ups
29:46

L
D/L 135#
Thruster 45#
31:45

9 OHS, 500 m row x 5

2009-07-14T10:43:00.001-04:00

9 Overhead Squats (modded to 85# for 1 st 4, 90# for last)
500 m row
24:00

L
9 OHS (65#)
500 m row
22:09

pullups wtd,strict,kipping - 10 rounds

2009-07-13T10:08:00.002-04:00

started with 35# x 3, 5 strict, 7 kipping
x 2
then 2,3,5 with the 35#
then for last 4 switched to belt with 15 lbs.
3,4,7
took awhile, difficult, grip strength suffered, decent workout.

L did 3 strict, 7 kipping
some emphasis on eccentric

D/L 5x5

2009-07-11T15:01:00.002-04:00

5 sets of Deadlift
185

215
215
I wish I had written it down when I was doing it

600m, KBS

2009-07-09T09:25:00.002-04:00

Run 600 m then 20 x 50 lb. DB Swing - 3 rounds
2:44,1:08
2:58,1:12
3:14,1:04
12:20
L
14:55 for 3 rounds
21:00 for 4 rounds
35 lb. DB

Front Squat, GHD sit-ups

2009-07-08T09:29:00.001-04:00

95# FS/GHD sit-ups
21-18-15-12-9-6-3
~15 minutes
L
~ 12 w/75#

Press, Push-Press, Push-Jerk

2009-07-07T05:58:00.003-04:00

Press
Press: 115,115,115,115 x 1
PP: 125,125,125,125,125 x 3
PJ: 130,130,135,135,125 x 5

L
P: 60,60,65,65,65 x 1
PP: 75,75,75,75,75 x 3
PJ: 75,75,75,75,75 x 5

Celiac disease on the rise

2009-07-06T11:42:00.000-04:00

http://well.blogs.nytimes.com/2009/07/02/celiac-disease-becoming-more-common/?em

100 Burpees, 100 sit-ups, 100 squats in Germany

2009-07-01T06:02:00.001-04:00

100 Burpees
100 sit-ups
100 squats
at the Adlers

around 20 minutes

Fitness Studio manmakers/pull-ups

2009-06-21T16:08:00.003-04:00

B:21-15-9
Man-makers w/16k. dbs (70#)
pull-ups w/tiny kip/dead hang
19:40

L:21-15-9
36# dbs
pull-ups
19:10

30 rope climbs for time

2009-06-17T07:59:00.003-04:00

30 rope climbs for time
taped shins, next time: pants and socks, tape fingers

15:30

--
Ab Mat situps and stretching

40-30-20-10 MedBall Clean,Wall Ball 20#

2009-06-16T09:44:00.000-04:00

15:45

JT, weighted pull-ups

2009-06-10T09:34:00.003-04:00

CFWU
JT
21-15-9
Handstand push-ups
push-ups
ring dips
19:31 (1 abmat under head)

AbMat situps

5x5
pull-ups + 20 lbs.

Snatch practice

2009-06-09T07:48:00.002-04:00

Hang Snatch 1-1-1 89# tweak in notcha sat the rest out
Power Snatch 1-1-1
Hang Power Snatch 1-1-1
Snatch 1-1-1

Ibuprofen no good for muscle soreness

Grace + BS + PP

2009-06-08T09:24:00.003-04:00

Grace - 95# 4:20
BS x 5 - 135,155,165,165,165
Push Press x 5 - 95(press), 115, 125, 125, 125

(5th rep on these was about right) focus on keeping whole body tight and pushing head through, gripping the ground with toes - noticeable difference

great discussion on pull-up variations

Crunches aren't functional

2009-06-07T14:14:00.001-04:00

Check it out:"Why sit-ups don't work"

2xunders, HPS x 3

2009-06-06T12:14:00.001-04:00

5 Rounds for time of: (I did 3 rounds)
50 Double Unders
20 Hang Power Snatches (start from the high hang, finish above parallel, no full squat needed)

13:26
lower backache
Rx’d Weight for Men/75lbs & Women/55lbs

then went w/Rio to Hampton Hills
1 RM push press 150#

Kelly

2009-06-05T07:20:00.000-04:00

“Kelly”

5 Rounds for Time of:
400 Meter Run
30 Box Jumps (24 inches)
30 Wall Ball Shots (20lbs/Men & 12lbs/Women)

33:36

Hang Clean 3,3,3,3,3 - 1 mile walk w/half BW

2009-06-03T10:46:00.002-04:00

95,115,125,130,135,140 x 2 then failed (start higher next time)
then
82# sandbag carry, 1 mile = 15:55
overhead abmat situps 3 x 10 w/25#
3 x 8 C2B pull-ups

Lara 88# max in Wittenberg

Test Day 2

2009-06-02T10:10:00.005-04:00

500 Meter Row (max effort for time)
Bill:1:41
Lara: 2:10

Max Push Ups
Bill:32
Lara(knee):34

Max Box Jump (for height)
Bill: 43" (63% of height)
Lara: unable to attempt in Wittenberg

Max Body Weight Back Squats
Bill@150:25 reps
Lara@132:8 reps

according to the most recent Performance Menu, that would be 55-65% of my 1RM, which would mean that my 1 RM should be about 230 (65%). Previously I've only done 200 as a max.

D/L,Hang Clean, Front Squats, Split Jerks

2009-06-01T07:38:00.002-04:00

WOD:
5 Rounds for Time of:
15 Deadlifts
12 Hang Cleans
9 Front Squats
6 Split Jerks

Rx’d Weight for Men/135 & Women/95

Bill - 3 rounds, 115# - 28:31
Lara - At the fitness studio in Wittenberg, 5 rounds, 30 kilos - 45:05

Thinking and Carbohydrates

2009-05-31T09:59:00.000-04:00

http://www.fi.edu/learn/brain/carbs.html

Go outside

2009-05-29T10:17:00.001-04:00

Children who spend time outside are better at everything:
http://ow.ly/41Iv

Squat Snatch from Hang 3-3-3-3-3

2009-05-27T13:19:00.002-04:00

Burg. WU w/PVC, then bar
still working on the movement

85,95(F),90,95,100 x 2

GHD sit ups
back extensions w/35# x 3 sets of ~ 8
box jumps x 3 sets ~ 10-15

muscle ups
5 singles

Fran

2009-05-26T09:16:00.000-04:00

Fran as RX'd
21-15-9 of 95# Thrusters/Pull-ups
Bill 8:10 (PR)
Lara 8:29?

Deadlift - CFSB

2009-05-25T10:09:00.001-04:00

5 x 5 across

205,205,205,210,210

seemed pretty heavy

then:
165 x =>15 (16, last very strenuous)

Filthy Fifty

2009-05-22T10:00:00.001-04:00

50 Box Jumps (24 inch box) (slightly higher than 24")
50 Jumping Pull Ups
50 Kettlebell Swings (Men/24kg & Women/16kg)
50 Walking Lunges
50 Knees to Elbows --slow on this--needs work!
50 Push Presses (45lb Bar)
50 Back Extensions ~ 2 sets of 25
50 Wall Ball Shots (20lbs/Men & 12lbs/Women) --slowed on this--
50 Burpees
50 Double Unders
--
36:40 as RX'd

REST DAY

2009-05-21T10:02:00.000-04:00

rested

3 rounds of KBS,Thruster,400 - BS, OHS (PB)

2009-05-20T09:01:00.003-04:00

3 Rounds of:
55# KBS x 10
95# Thruster x 10
400 m. run
11:07

Then:
BS 185 x 3, 185 x 3, 190 x 3, 190 x 2, 190 x 3 (after some coaching from Paul:"feet further apart, push hips forward!")

OHS 115 x 3, 125 x 3, 135 x 2, 140 x 1 (but shaky)

Deadlift 2-2-2-1-1-1

2009-05-19T09:11:00.002-04:00

2 - 205
2 - 225
2 - 245
1 - 265
1 - 275
1 - 280 (PB)
PWO nutrition: 1 banana, 30 gr. pro powd.)

L:
120, 125, 150, 160, 170, 180

badger

2009-05-18T14:18:00.003-04:00

FIRST MUSCLE-UP (with mad kip)

3 rounds of:
30 Squat Cleans - 95#
30 pull-ups
800 m run

33:59

OPT anaer. power WOD

2009-05-16T14:15:00.002-04:00

5 sets for lowest total working time:
10 thrusters - 95#
20 chin ups
rest 2 minutes

1:09, 2:12, 2:46, 3:42, 3:28

continuous thrusters were clearly the limiter in this workout

Jason

2009-05-15T07:29:00.002-04:00

“Jason”
100 Squats/10 jumping Muscle Ups
75 Squats/20 Jumping Muscle Ups
50 Squats/45 Pull-ups, 45 dips
25 Squats/60 Pull-ups, 60 dips

This one was a joy. I will learn to do a muscle-up before this comes around again.

Power Snatch 5 sets of 3

2009-05-13T11:48:00.004-04:00

mostly a skill workout for me since I haven't done many of these
ended up with 115#

L. did 83#

after work:
CFSB
Deadlift 5 sets of 3
205 x 3
215 x 4
225 x 3
235 x 3 (PB)
225 x 3
then:
Squats for 20 reps aiming for fail around 15, upped weight by 20# since last week was too light
115# x 21 reps, started to pause for breathe around 15-16

still too light

not much sleep - push-up ladder

2009-05-12T17:48:00.002-04:00

1-2-3-4-5-6-7-8-9-10-11-12 fail

after re-mulching back area
wheelbarrow pushing some rocks around

"Test 1"

2009-05-11T09:28:00.003-04:00

400 M run for time
B - 1:16, L - 1:35

Max Pull Ups
B - 35, L - 16

Max # BW Deadlift
B (150) - 33, L - 20

Vertical Jump Height
B - 22.5", L - 19.75"

Back Squats from the bottom a la Dan John

2009-05-09T10:11:00.001-04:00

w/sawhorses at the bottom of the squat
135 x 3, 185 (F), 155 x 3, 160 x 3, 165 x 3, 170 (F), 165 x 3

light Isabel (95#)
30 snatches for time, didn't time it but it was less than 10 min. ...

800/50K2E, 800/50SU, 800/50 back ext.

2009-05-08T15:17:00.002-04:00

20:18

didn't sleep long last night, about 7 hours interrupted by bad cats

"Crazy" Cindy

2009-05-06T09:12:00.003-04:00

5 dead hang pull-ups
10 chest to deck push-ups
15 20# med ball front squats
AMRAP 20
12+4 pull-ups

--CFSB--
week 2
D/L 5 x 3
185 x 3
205 x 3
225 x 3
230 x 3 PB for 3

Helen + FS 3 x 5 (CFSB Day 3)

2009-05-04T09:30:00.003-04:00

Helen as RXd 10:21
then:
sit-ups on abmat
ring push-ups x 12,11

BS 95# x 20 (too light, but this is the first week so...)
FS 115 x 5, 120 x 5, 125 x 5

D/L and Tabata something else

2009-05-01T10:27:00.001-04:00

Tabata Something Else
Pullups, pushups, situps, squats
need to work on push-ups and sit-ups, well, also Pull ups

Then:
Deadlift
185 x 5
195 x 5
200 x 5

pwr cleans and dips

2009-04-30T09:36:00.001-04:00

21 - 15 - 9 power cleans w/95#
30 - 20 - 18 dips
time: 9:43

then
squats 3 x 5
135 x 5
155 x 5
165 x 5

Press, PP, PJ

2009-04-15T09:30:00.002-04:00

CFWU
Press warm-up
45 x 8-10
95 x 5 PP

Shoulder Press x 1
115,120,115,115,115

Push Press x 3
115,125,125

Push Jerk x 5s
130 x 5
135 x 5
145 x fail
140 x 5

400s and squats

2009-04-14T09:38:00.001-04:00

Run 400 meters
30 Back Squats

Run 400 meters
20 Front Squats

Run 400 meters
10 Overhead Squats

Rx’d Weight for Men/95lbs & Women/65lbs

14:44 as RX'd

middle run was on treadmill with 2 grade at 8.2

row,burpees,run

2009-04-13T09:26:00.000-04:00

Three rounds for time of:
Row 500 meters
21 Burpees
Run 400 meters

22:00
first time
at Strom Center, run on track

Deadlift

2009-04-11T09:25:00.000-04:00

roughly 5 x 5
multiple wu sets
then 215 x 5 for 5 sets

Wall Ball / Rope Climbs

2009-04-10T07:19:00.001-04:00

For Time:
50 Wall Ball / 5 Rope Climbs
40 Wall Ball / 4 Rope Climbs
30 Wall Ball / 3 Rope Climbs
20 Wall Ball / 2 Rope Climb
10 Wall Ball / 1 Rope Climb
Rx’d Weight for Men/20lbs & Women/12lbs

Bill 21:05 as RX
Lara 17:21 mod RX

Snatch Practice at CCF

2009-04-08T17:49:00.003-04:00

Snatch

1-1-1-1-1-1-1
improved my pull

ended up doing a full squat snatch at 115#
having the platform makes a HUGE difference in confidence

HSPU/PullUp/KBS/SU/Burpees

2009-04-07T08:53:00.003-04:00

For time:
30 Handstand Push Ups (w/one abmat) - next time RX
40 Pull Ups
50 Kettlebell Swings (M/24kg & W/16kg)
60 Sit Ups (abmat situps) (had to anchor at around 40)
70 Burpees
don't remember time... 20something?

need to work on stamina w/those sit ups and burpees

(Endurance is oxygen utilization over time, Stamina is energy utilization)

C & J in garage

2009-04-06T17:57:00.000-04:00

Clean and Jerks
1 - 1 - 1 - 1 - 1 - 1 - 1

moved up to 125

could've done more on platform, next time...

D/L - 800 21-15-9

2009-04-03T11:20:00.001-04:00

165# Deadlift 21-15-9
800 meters between sets
1 - 8:00
2 - 8:31
3 - 6:55
23:26

B2B Tabata Squats at home after work

2009-04-02T18:19:00.001-04:00

~ 13!? Needs much work.
Bottom to bottom makes a huge difference in scoring.

Sunday, March 29th 7-SDHP, 2-push-ups AMRAP 10min.

2009-03-29T12:00:00.000-04:00

12 rounds at Lvl 1 Cert
need to practice push-ups

The good news is that my shoulder didn't seem to hinder either movement. I think it is really on the mend.

tabata squats - Fran at Cert

2009-03-28T21:13:00.004-04:00

In the morning, Tabata Squats, (rest at top) my score was ~ 17, I felt like I had a lot of energy.

Afternoon Fran:
sucked hard!
I thought that this was my first as RXd fran, it wasn't. I took 11 something on this effort.
On 10/15/2008 I did 9:05
today I was just dizzy and messed up.

All this past week I didn't have any grains at all, little milk and I felt like I was eating generally Zone friendly, paleo nutrition with plenty of water. Maybe performance was bad because not enough carbs? Afternoon training when I'm used to early AM?

Cert

2009-03-28T10:22:00.000-04:00

Me at the Level 1 cert.

Front Squat 5 sets of 3

2009-03-25T12:24:00.001-04:00

95 x 5
115 x 5
115 x 4
135 x 3
140 x 3
145 x 3
145 x 3
150 x 3
Back Squat
150 x 6, 6

150 wallball shots

2009-03-24T07:09:00.000-04:00

with my wallball (15-18#?)
12:05

Deadlift

2009-03-23T07:07:00.001-04:00

CFWU
95 x 5
135 x 5
185 x 3
205 x 3
215 x 2
205 x 3
Front Squat 95 x 6
205 x 5 Fr. Squat 95 x 8
205 x 5 Fr. Squat 95 x 10
Shrugs DBs 80# x 12
Thrusters 95# x 6

Bear

2009-03-19T18:09:00.002-04:00

The Bear complex.
1 - 75#
2 - 75#
3 - 85# had to take a break, technically this would have been the end
4 - 85
5 - 85

not very competitive but a serious workout
18 minutes

KBS, Thruster, Pull-up 21-15-9

2009-03-18T11:21:00.000-04:00

21-15-9 of:
KBS 50#
Thruster 75#
Pull-ups

13:53

Grace

2009-03-11T10:41:00.001-04:00

Clean and Jerk x 30 for time
(105#)
8:06

row a 5k

2009-03-09T10:32:00.001-04:00

CFWU
clean & jerks w/95#, 105#, 115#
5k row - 22:58

KBS, pull-ups, thrusters - 21,15,9

2009-03-08T10:34:00.001-04:00

21, 15, 9 - 11:31
(75# thruster, 50# DB)

deadlift, some squats

2009-03-05T14:05:00.002-05:00

135 x 8
185 x 5, 5, 5
205 x 1, 1
185 x 6

Squats
185 x 3,3,3

Yoga day

2009-03-04T14:07:00.000-05:00

Yoga - headstand, twisting stuff

Helen

2009-03-03T14:11:00.000-05:00

3 x
400 m run
21 50# KBS
12 Pullups
didn't stop during KBS
~14 min

DB cleans, jump rope

2009-03-01T18:53:00.000-05:00

5-6 rounds of
5 each side 50# DB clean
100 rope jumps

KBS, Pull-ups, Thrusters

2009-02-27T06:55:00.001-05:00

21-15-9
KBS 45#
Pullups
Thrusters 75#

~ 10 min.

Yoga at Blatt

2009-02-25T06:56:00.000-05:00

Yoga

Front Squats

2009-02-23T10:15:00.000-05:00

warm up - rowing 5 minutes
jump rope - 5 minutes

3,3,3,3,3,4 - 135#

pull ups 1 more each minute

2009-02-22T19:14:00.000-05:00

Do one pull up the first minute, and add one each additional minute until you can't do as many as the minute you are in.
Butterfly kipping for the most part
did 10 in the 13th minute

GHD sit-ups, back ext, thrusters, pull-ups

2009-01-19T14:45:00.002-05:00

5 min. warm up on concept II rower (1000 m)
OHS with bar, bar thrusters

10 GHD Sit-ups
10 Hip & Back Extensions
85 pound Thrusters, 20 reps
30 Pull-ups

20 Hip & Back Extensions
85 pound Thrusters, 15 reps
20 Pull-ups

30 Hip & Back Extensions
85 pound Thrusters, 10 reps
15 Pull-ups
16:36

after - OHS, push press, push jerks

Clean and Jerk

2009-01-11T14:59:00.003-05:00

I feel like I'm still just getting back into the swing of things since the holidaze.

1 more C & J each minute until you can't do the number you need to in the minute.

105 lbs.
6 minutes

pre-tty lame, but I feel like I did something

Then carried sand bag up and down stairs for ~ 4 minutes

kipping pullups ~ 3 x 10

Full squat cleans with 105 for practice

helen-ish

2009-01-05T10:02:00.000-05:00

3 x
1/2 mile
20 kbs
20 pull-ups

20:39

Squats - Turkish Get-up

2008-12-27T10:00:00.002-05:00

started to continue with Hatch Squat protocol but felt a "tweak" in lower back. Probably shouldn't have done squats after yesterdays workout.

Did some pull-ups
practiced turkish get-ups since Pure Austin has a large selection of kettlebells

did some push presses (50 fast)

thruster/HPC/sdlhp

2008-12-26T09:53:00.001-05:00

Complete as many rounds as possible 20 minutes of:
75 pound Thruster, 5 reps
75 pound Hang Powercleans, 7 reps
75 pound Sumo Deadlift High-pull, 10 reps

around 5 ~ 6?

run/squat

2008-12-23T10:03:00.001-05:00

3 x
run 1/2 mile
50 air-squats

in Austin at Ann's house

17? ish

wine last night at Amy and Gary's

Filthy "50"

2008-12-19T10:43:00.002-05:00

50 box jumps (24")
35 pull-ups butterfly
35 KBS 50#
50 steps walking lunge
35 Knees 2 Elbows
50 push-press 45#
50 Back extensions
35 wall ball 20#
35 burpees
skipped the dubUnders

~ 25? no watch

Hatch Squat Week 4 - Day 1

2008-12-17T06:39:00.002-05:00

BS:
5 x 125
8 x 135
6 x 155
6 x 165

FS:
5 x 120
5 x 130
5 x 135
5 x 145

box jump, d/l, pull=ups

2008-12-15T08:12:00.001-05:00

Three rounds for time of:
24" Box jump, 50 reps
185 pound Deadlift, 21 reps (I did 135#)
30 Pull-ups

Lara did 20 pullups per round

we finished ~ 20 min.

Hatch Squat week 3 Day 2

2008-12-11T07:16:00.000-05:00

BS:
115 x 10
125 x 10
135 x 8
145 x 8
FS:
105 x 5
115 x 5
120 x 5
120 x 5

Hatch Squat week 3 Day 1

2008-12-08T07:19:00.000-05:00

BS:
125 x 8
135 x 8
155 x 6
160 x 6

FS:
105 x 5
120 x 5
130 x 5
135 x 5

Hatch Squat Day 4 - Fran

2008-12-03T06:20:00.002-05:00

Back Squat
115 x 10
135 x 8
145 x 8
155 x 8

Front Squat
105 x 5
110 x 5
120 x 5
120 x 5

Fran with 85#
10, 15, 9 thrusters
21, 15, 9 pullups
6 something

tabata something else

2008-12-02T10:33:00.000-05:00

did it
need to work on push ups

Hatch Squat Protocol Day 3

2008-12-01T10:30:00.002-05:00

Back Squat
10 x 115
8 x 125
6 x 135
6 x 145
6 x 155

Front Squat
5 x 102
5 x 120
5 x 130
5 x 130

Practiced power cleans

Keswick - Thanksgiving break

2008-11-29T10:29:00.001-05:00

alternate DB snatch and Pull downs
got to 60# snatch x ~ 12

handstand and overhead situps

Hatch Squat Protocol Day 2

2008-11-25T11:45:00.002-05:00

back
115 x 10
8 x 125
8 x 135
8 x 145

front
5 x 105
5 x 115
5 x 125
5 x 125

3 rounds of:
10 DB snatch 30#
sit ups

1 - 20 sit-ups
2 - 15 Overhead sit-ups (5# each)
3 - 15 Overhead sit-ups (10# each)

Run 400 - max pullups (Nicole)

2008-11-23T11:35:00.001-05:00

10 minutes

5 rounds

Then, inverted burpee practice

Cleans and presses

2008-11-22T10:46:00.002-05:00

Squat Clean - 135
Power Clean - 135
Push Press - 125
OHS

box jump - ~ 42.5 inches

variety of weights with Rio at HH
5 rep max, 1 r. max

Hatch Squat Protocol Day 1 and KBS/PU

2008-11-21T11:32:00.002-05:00

115 x 10
135 x 8
145 x 6
155 x 4

FS:
105 x 5
119 x 5 (3 sets)

3 x
20 pullups and 40# KBS x 15
5:41

Helen

2008-11-19T21:09:00.002-05:00

Strom

3 rounds of:
400 meter run (treadmill upstairs)
21 KBS - 50# DB
12 pull ups

1 - 4:07
2 - 4:25
3 - 5:02
13:35 total, which doesn't seem right because I think I did 10:31 in Austin last year...

Back Squat x 5 - Push Press x 5

2008-11-17T19:34:00.002-05:00

Squat
155, 165, 170, 170, 170, 175 x 3

in between I did:

Push Press x 5
115, 120, 120, 125, 125

then OHS w/bar x 20

10 Thruster - 10 Pull ups for 20 minutes

2008-11-15T13:32:00.002-05:00

bill 50# thrusters
12 rounds plus 7 thrusters

Lara 45# thrusters
10 rounds

15 HP Snatch, 400 M run x 5 rounds

2008-11-14T13:32:00.002-05:00

Lara 55# treadmill

Bill 75#
running upstairs to treadmill
23:25

Pullups 1 each minute

2008-11-12T11:20:00.000-05:00

12 minutes

then got 13 at 13:08