CrossFit 7.29.08

“Michael”

3 rounds for time of:

800M run

50 Situps

50 Back extensions (“supermans”)

16:18

CrossFit Mon 7.28.08

“Jeremy”

Alternating Overhead Squats and Burpees 21-15-9

6:01

Used small KBs instead of 95lb barbell.  Seriously need to work on shoulder flexibility, it was vary hard to keep the weight overhead at the bottom of the squat.

CrossFit Thurs 7.24.08

“Fran”

Alternating thrusters and pullups 21-15-9

3:48.

Used KBs instead of 95 lb barbell. Needed a box for some of the pull-ups :-/

CrossFit Wed 7.23.08

KB workout

30 KB swings

30 SDHP

60 push presses (30 each side)

30 Squat/front extension/raise thingies

30 KB tricep extensions

3 sets of lunges (crossing KB between legs each step)

Bunch of figure 8s, etc. (Like the basketball drill)

Then a bunch of ab stuff.

CrossFit Tues 7.22.08

“Helen”

3 rounds for time of:

400M run

21 KB swings

12 pullups

11:03 :-/

Also, I tore 3 calluses off of my hands during the workout, so I found these links adressing that: Quick repair, taping.

sub 7 Helen!

CrossFit Mon 7.21.08

I missed a few days due to a trip to Vegas.

3 rounds for time of:

100 rope skips

20 In-and-outs

20 Beck’s Burpees (burpee with a standing broad jump instead of a vertical leap)

20 Exploding situps

20:50 or something like that?

CrossFit Tues 7.15.08

4 rounds for time of:

20 wall balls

20 hand stand pushups

20 medicine ball slams

1/4 mile run

This officially sucked.   19:40

CrossFit Sat 7.12.08

Kettle Bell Swings 1-2-3-4-5-6-7-8-9-10
Burpees 1-2-3-4-5-6-7-8-9-10
(Do 1 KBS, 1 Burpee, 2KBSs, 2 Burpees, etc.)

8:30

CrossFit Thurs 7.10.08

30 Box Jumps
Run (w/ medicine ball)
60 Squats
Run (w/ medicine ball)
50 Pushups
Run (w/ medicine ball)
90 Mountain Climbers
Run (w/ medicine ball)
30 Knees to Chest

15:38 (iirc)

CrossFit Wed 7.9.08

50 Kettle Bell Swings
Run (1/4 mile uphill, round trip)
50 KB Sumo Dead Lift High Pulls
Run
50 Wall Ball
Run
20 Burpees

I’m just beginning so I used a 20lb KB and finished in 14:38min