Catch up to the 3rd power

June 24

Team Row

Max rounds/distance in 20 min:

2 person team: 1 person runs 400m the other rows for distance till the partner returns then you switch. Keep going for 20 min. Your rounds x distance rowed = your score. The person on the rower cannot start rowing until their partner leaves on the run.

Matt/Me = 4680 x 4.5 = 21,060 Rx

June 28

AMRAP in 20 min:

Row 500m
10 Clean & Jerk 135#

5 Rounds + 500M + 7 C&J's Rx

June 30

Gymnastics

July 1

For time:

Broad jump 100 yds counting the number of jumps
Lunge that many times alternating legs
Deadlift 135# / 85# that many reps
Box jump 24” / 20” that many reps
Air Squat that many reps

7:08Rx

June 11

The Seven

Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

June 12

Hiking in Joshua Tree

Pictures coming soon

Way Behind. Yikes...

June 2:

Deadlift 1-1-1-1-1-1-1 reps - Max 405PR

June 3

For time:
Run 800 meters
95 pound Shoulder press, 21 reps
Run 800 meters
95 pound Push press, 21 reps
Run 800 meters
95 pound Push Jerk, 21 reps

18:43Rx

June 7

For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees

9:25 Rx

June 8

Nasty Girls

3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps

8:00 Rx

May 28

Christine:

500 M row
Deadlifts x 12 (BW 170)
Box Jumps x 21 24"

11:45 Rx

May 24/25

Exercise 05/24:

Deadlift x 3 practice - 300, 310, 320
then
10 min of: Row 400 and 10 pull ups
4 rounds

Exercise 05/25

Back Squat - 295, 305, 315, 320 PR, 325PR

Exercise 3 Days later again...

May 13

Handstand Push Ups - 15, 13, 11, 9, 7, 5, 3, 1
L-sit Pull ups - 1, 3, 5, 7, 9, 11, 13, 15

11:03rx

May 14

Dianne

21-15-9
Deadlifts and Handstand Push Ups

3:39 Rx

Cinco de Mayo

May 3

Exercise: Snatch 165# then gymnastics class

May 4

Exercise: Clean and Jerk 215# then: 5 rnds of 3 Deadlift 315# and max hand stand push ups (21/11/9/10/12)

then:

10 yard dash 20 yard dash 100 yary run 30 Dumbell Thrusters (50# DB) 100 Yard run 15 ring dips

May 5

Exercse: Max double unders and 35 Dumbell Snatch (50# DB) Max Double under

April 14

CrossFit Total

1 Rep Max of:

Back Squat
Shoulder Press
Deadlift

315/165/390(pr)

Total - 870

Set a Personal Record for my Deadlift!!

April 9

Exercise:

Linda - 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Reps of

1.5 x BW Deadlift
1 x BW Bench Press
3/4 x BW Clean

170#'s (225, 175, 127)

16:51 Rx

March 10

Exercise:

10 Rounds of:
15 Deadlifts 135#
10 Push Ups
13:47

Feb 24

Exercise:
Played in the gymnastics room
Deadlift - 1x3 335#, 355#, 365#
Annie - Double Unders and Sit Ups 6:36

Food:
Breakfast - 3 Sausage links, 2 turkey bacon
Snack - Protein and veggie mix
Lunch - Double cheese burger lettuce wrap, fries, chocolate milk shake
Snack - Protein and veggie mix
Dinner - 2 turkey bacon and sausage burritos, mayo and an orange.

Liquids:
16oz of water
1 cup of milk
3 cups of coffee

Sleep - 7 hours

Feb 15

Exercise:
Practice Deadlifts x 3 consistant # -295-315#'s.
then: 2 Rounds of - 800 M row/ 50 wall ball (20#)

Food:
Breakfast - Steak and egg breakfast burrito
Lunch - Tuna, rice, olive oil and red wine vinegar
Dinner - Egg quesadilla

Liquids:
Coffee - 4 cups w/ heavy cream
Water - 12oz
Milk - 3 cups

Feb 4

Exercise Back to basics: Back Squat, Front Squat, Over Head Squat, Shoulder Press, Push Press, Push Jerk, Deadlift, SDHP, Med Ball Clean (all with PVC pipe) 9 reps x 3 rounds

December 15 Log

Workout: 5 Rounds - 5 Deadlift (275#) 10 Burpess - 3:39

Food:
BF - 8oz of Cottage Cheese w/ pineapple
Lunch - 1/2 sandwich turkey avo, veggies on squaw
Dinner - Salad with Beef and chick salad w/ apples

Log 10/31

LOG:

Sleep: Approximately 8 hours last night.

Food:
Breakfast: No b/f again! I keep not waking up in time to make something before the gym.

Lunch: Steak and egg burrito same as yesteday's post. I don't feel like typing it in.

Dinner: Okay... Here it goes. 6 chicken wings, 6 spicy meat balls, 3oz of flat iron flank steak, same salad as all the other nights

Sweets: It's Halloween. All I can say is candy, cake, carrot cake filled cookie sandwiches and chips with sour cream. Dont judge me...

Liquids: 16oz of water, 2 cups of milk, 3 cups of chocolate milk, 1 beer Bud Light (seasonal wheat)

Exercise: In teams of 3, complete the following: AMRAP in 13 Min. of Max Deadlifts (255#) Wall Ball (20#) 400 M Run x 2.
Adam = 83, The Hoff = 53, Foss = 97

Recovery: Going to use the stick. "The Stick" is a great tool that you can find at most MMA or fitness stores. Google "The Stick"