4/16/09

Today I did the workout from the Crossfit Laredo...
It was:

10,9,8,7,6,5,4,3,2,1

95 lb Thrusters
Sit-ups
Ring Dips

I finished it in 6:50....good workout...I liked it...check out Crossfit Laredo's website at www.crossfitlaredo.com

4/15/09

Today I started off with deadlifts:
1 1 1 1 1 1 1

315
335
345
355
365
375 PR
385 Failed

Then I did:

4 Rounds:
5 push jerks (155 lbs)
10 burpees

6:41

4/14/09

Alright...So I'm back in Austin...just got done with a good rest day...

I did a 500m row in 1:43 today....its my new PR

I then moved to back squats:

5X2 at 275 with 1 minute rest in between each set.



Then Javi and I did this workout:

3 squat cleans (155 lbs)
6 swings (70 lbs)
9 wall ball shots (20 lb ball)

Javi finished in 12:59
I finished in 8:41

Till tomorrow

4/12/09

Today Becky did:

500m row
25 pullups (green band)
20 kb swings (15 lbs)
15 situps
10 burpees
5 sprints
10 burpees
15 situps
20 kb swings (15 lbs)
25 pullups
500m row

She did it in 18:00

I did a couple of 500m rows in about 1:45 each.

I also did 30 muscle ups for time at 17:50

4/11/09

Today Becky did:

AMRAP 20 minutes:

10 thrusters (35 lbs)
10 pullups (green band)

11 rounds total


I did:

5 Thrusters (135 lbs)
10 deadlifts (225 lbs)
1 round Cindy

4 Thrusters
8 deads
2 Cindy

3 Thrusters
6 deads
3 Cindy

2 Thrusters
4 deads
4 Cindy

1 Thruster
2 deads
5 Cindy

20:08

4/10/09

So here's what I did today...I stole a workout from David's blog.

I did 4 rounds of :

3 deadlifts (315 lbs)
8 front squats (165 lbs)
10 handstand pushups

Becky did deadlifts at 85 lbs, front squats at 55 lbs, and presses at 35 lbs.

We finished the day by doing 21, 15, 9 pullups. Becky did pullups with the green band and I did my pullups chest to bar.

I hope tomorrow to get two WODs in, but I might be hungover...we'll see

4/8/09

So let me go through what has happened over the past couple of weeks. I competed in The Fittest Games Championship. It was pretty fun, but pretty damn hard. I did a couple of tough workouts with a lot of good people. I just started training for the Crossfit Regional Qualifier. It is going to take a lot of work, but I'll be trying to post up the workouts that I'm getting at. I've started to follow the Crossfit Football website, but am also doing some of my own programming. I'm combining heavy lifts with heavy metcons hoping to build strength. These past 3 days have consisted of the following 3 WOD's and slow lifts.

3/6/09
Heavy Deadlifts
3 3 3 3 3
Then

21, 18, 15, 12, 9, 6, 3

OH squats (45lb)
pullups
situps

3/7/09
Heavy Front Squats
3 3 3 3 3
Then

4 rounds:
Max reps 225 lb bench press
Max reps pullups
25 box jumps

3/8/09
Heavy Squat Cleans
3 3 3
Then

7 rounds:
3 jerks 155 lbs
6 pullups
9 burpees


Tomorrow is a rest day, but I might hit the track for some sprints. I also want to post a link for a good Crossfit friend of mine David's website. It is http://lionsdenfitness.wordpress.com/
He's doing good things up in College Station. Check it out.