Wednesday, 1 mi/100 BE/100Situp/1 mi 34:16

I did Big Dawgs @6pm
run 1 mile
100 Back Extensions
100 Situps
run 1 mile

34:16

First mile was the big loop in 10:02 which is a PR I believe. Then I did a set of 40 back extensions before starting to break up in to sets. Situps were minimally broken.

Started the last mile at 23:10 I believe. 3 figure 8's and 1 200M lap.

Christmas Day - 150 burpees 21:38

150 Burpess, chest to deck, with jump to 8" above max reach.

100 done at 12:26.
Last year 100 took me 15:15

Heroes' Day @ Brand X

I did 1 and a half hero workouts:

Josh

21 Overead Squats 65#
42 Pull ups
15 Overead Squats 65#
30 Pull ups
9 Overead Squats 65#
18 Pull ups

14:12
(last time in July 15:31)

Then Half of Michael

3 rounds
run 400M
25 Back Extensions
25 Abmat Situps

15:29
(I've never done the full Michael workout with BE...usually subbed good mornings or supermans)


In addition to the named heros of these workouts, I wanted to dedicate my effort to a slain officer in the SFPD, Bryan Tuvera. One year ago he was killed while apprehending an escaped felon. A candle light vigil is being held for him tonight at his station.

A memorial page is here: http://bryantuvera.com - please think of him and his loved ones tonight and in the coming days.

Hero Workout Day at Brand X

I did 1 and a half hero workouts:

Josh

21 Overead Squats 65#
42 Pull ups
15 Overead Squats 65#
30 Pull ups
9 Overead Squats 65#
18 Pull ups

14:12
(last time in July 15:31)

Then Half of Michael

3 rounds
run 400M
25 Back Extensions
25 Abmat Situps

15:29
(I've never done the full Michael workout with BE...usually subbed good mornings or supermans)


In addition to the named heros of these workouts, I wanted to dedicate my effort to a slain officer in the SFPD, Bryan Tuvera. One year ago he was killed while apprehending an escaped felon. A candle light vigil is being held for him tonight at his station.

A memorial page is here: http://bryantuvera.com - please think of him and his loved ones tonight and in the coming days.

Thursday, Private with Coach

Private with Jeff:

Warm Up- 3 rounds 200m, 5 each pull up, push up, sit up, squats, back extension.

Then MADNESS!

For time

30 thrusters 65#
Then

5 rounds
Run 200m
5 wall ball
5 squat thrusts
5 wall ball

Then
30 thrusters 65#

Completed in 22:54

First set of thrusters without putting the bar down, thanks to GD. That's a PR.

Wednesday - Badger 49:06

Badger
3 rounds
30 65# full squat cleans (mod from 95#)
30 pull ups
800m run

49:06

RIP

800M runs are closer to 1000M at Brand X (960M)

Monday - CrossPit

We did the Death by Pull up workout after doing Back and forth punch/defending of certain combinations and working on left hook.

Every minute on the minute, do one pull up the first minute, 2 pull ups the second minut, 3 pull ups the third minute until you cannot complete the prescribed number of pullup within the minute.

Completed 12 rounds + 11 pull ups in the 13th minute.

Saturday - Brand X 12 Days of Christmas

12 days of CrossFit
(From Sven)

1 100m sprint sub for MU
2 HSPUs (knees elevated)
3 Goblet Squats (35#)
4 135# Deadlift
5 95# Push Jerk
6 abmat situps
7 Back Extensions
8 20# Slam Ball
9 24" Box step ups
10 Double Unders
11 Pull-ups
12 Burpees

Thursday AMRAP in 20 20 Broad Jumps/20 Pull ups

Thursday AMRAP in 20 20 Broad Jumps/20 Pull ups

Wednesday - Jackie 9:46/OHS 80# x5

Per Coach

Warmup 3 rounds, run 200m, 5 each of push ups, pull ups, sit ups, back extensions, squats.

All 3 sets of pull ups on the flat bars without getting off the bar.

Jackie
Row 1K
50 Thrusters 35#
30 Pull ups

9:46 PR

Then OHS
65# x5
(Since it was not hard, I used it as warm up)
70# x 5
75# x 5
80# x 5

All those are PR's except the 65#.

Monday CrossPit

3 rounds
run 800m
50 Squatsa
50 Sprawls

36:44

Saturday @ Brand X