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

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

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

Me at the Level 1 cert.

Front Squat 5 sets of 3

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

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

Deadlift

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

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

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

13:53

Grace

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

row a 5k

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

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

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

deadlift, some squats

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

Squats
185 x 3,3,3

Yoga day

Yoga - headstand, twisting stuff

Helen

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

DB cleans, jump rope

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