Row 5K 23:37 30 seconds

Row 5K
23:37
30 seconds slower than best time.

Monday, Shoulder Press

Shoulder Press 3-3-3-3-3

45x10 warmup

65-70-75-80-85


...then I pressed 90x1 because I knew I could. Finally, Now I can head toward 100.

Sunday - Half Angie

Pull ups 07:56.27
Push ups 05:43.17
Sit ups 02:03.25
Squats 01:50.44

Total 17:33.15

Timing by BlackBerry

Friday

21-15-9
HSPU
L-Pull ups

Annie. 20:58 - PR on DU sets.

This is slower than my best time by about 3 minutes. However, able to do sets of 3 & 4 for most of the workout. I almost got 5...next tiem. Some singles, and doubles. The thing is, when you do a bunch of double unders its more taxing than doing one resting for a heart beat and going again.

Annie
50-40-30-20-10
Double Unders
Sit ups (no abmat...this also made me slower)

I'm not unhappy about this workout. Proud of multiples. I'll take the hit in the metcon and be better next time.

Alternate couplet Saturday

21 18 15 12 9 6 3

OHS 45#
KB swings 37#

11:29

Tuesday - Diane 12:41

diane

21-15-9
155# deadlift - some sets of 5...lots of threes.
Bridged HSPU - Knees on back of couch

12:41

Saturday, Sept 12th - Elizabeth

Elizabeth

21-15-9

Power cleans 95#
Ring Dips

20:45

Not my best time but legit ring dips. Had a friend discounting incomplete ones. I was pissed at her while she counted. LOL. Poor girl, she's not even a crossfitter.

Oh and 9 x 95# cleans. PR by 1.

50 push ups 4:16

50 push ups

10,10,10,6,4,3,2,2,1,1,1

4:15.6 call it 4:16

CF Total

Shoulder press 85
Back Squat 180
Deadlift 205

Total 470

Invisible Fran

Air fran:

21-15-9
Squats
Push ups

4:45

Worked on ring dips on my rest day.

Because I was pissed that I couldn't do ring dips yesterday.

Friday @ Brand X

Buy in back squats:
5x 75
5x 95
5x 100
3x 135

Three rounds for time of:
21 Sumo deadlift high pulls #55
21 bar dips

13:40

Cash out
1 x
Medicine ball throws 1:00
Dot drill 1:00

Dr Sears BF calculator.... hmmm

Female Body Fat Calculator

Weight: (nearest five pounds, i.e., 180 or 185) Height: (use half-inch increments, i.e., 71.5 or 72) Waist: (use half-inch increments, i.e., 32 or 32.5) Wrist: (use half-inch increments, i.e., 7 or 7.5) Activity Factor: Sedentary - No formal sports activity or training Light - Light fitness training, such as walking Moderate - Fitness training 3 times/week or sports activity Active - Daily aerobic training or moderate weight training Very Active - Heavy daily weights Elite Athlete - Heavy daily weights & intense sports training

Weight: (nearest five pounds, i.e., 120 or 125) Height: (use half-inch increments, i.e., 65.5 or 66) Abdomen: (use half-inch increments, i.e., 22 or 22.5) Hips: (use half-inch increments, i.e., 30 or 30.5) Activity Factor: Sedentary - No formal sports activity or training Light - Light fitness training, such as walking Moderate - Fitness training 3 times/week or sports activity Active - Daily aerobic training or moderate weight training Very Active - Heavy daily weights Elite Athlete - Heavy daily weights & intense sports training Body Fat %: 32.11 Body Fat Weight (lbs): 51.38 Lean Body Mass (lbs): 108.62 Daily Protein Requirement (g): 86.90 or # of Blocks of Protein: 12 # of Blocks of Carbohydrate: 12 # of Blocks of Fat: 12

Thursday - 5 rounds 65# Power snatch, Run 400m

5 rounds

65# Power snatch x15
Run 400m

35:40

Time was horrendously slow but I learned that I can do 75 Power Snatches at 65# so I'm not going to say it was a mistake, just a learning experience. Next time, I'll lower it and go for intensity.

Grace 95# clean and jerk 9:55

Grace
30x Power Clean and Jerk.

9:55.

Disappointed. Best time is 6:44

Day 13 - No Bread, No Potato, No Sugar, No Doritos

Triple Iced espresso and Iced Coffee with half and half.

Lunch: Islands Big Wave Burger, Lettuce Wrapped with a side salad for fries.

	Calories	Fat (g)	Protein (g)	Carbs (g)	Fiber (g)	Sodium (mg)	Serving Size
Hamburger Patty	490	42	27	0	0	115	6 oz
Cheddar Cheese	108	9	6.3	0.5	0	188.4	1 oz
Garden Salad w/ Ranch	200	18	2	9	1	320	5 oz
	798	69	35.3	9.5	1	623.4