Tuesday, September 29, 2009

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.

Monday, September 28, 2009

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

Monday, September 21, 2009

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.

Saturday, September 19, 2009

Alternate couplet Saturday

21 18 15 12 9 6 3

OHS 45#
KB swings 37#

11:29

Tuesday, September 15, 2009

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.

Tuesday, September 08, 2009

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

Monday, September 07, 2009

CF Total

Shoulder press 85
Back Squat 180
Deadlift 205

Total 470

Sunday, September 06, 2009

Invisible Fran

Air fran:

21-15-9
Squats
Push ups

4:45

Saturday, September 05, 2009

Worked on ring dips on my rest day.

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

Friday, September 04, 2009

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., 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:



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.

Thursday, September 03, 2009

Grace 95# clean and jerk 9:55

Grace
30x Power Clean and Jerk.

9:55.

Disappointed. Best time is 6:44

Tuesday, September 01, 2009

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