From now until next Saturday (1/9), complete all the benchmark workouts you want (i.e. Fran, Cindy, Fight Gone Bad!, CrossFit Total, Diane, Angie, etc). We will spend about a week or two on some benchmarks now, and then the week before the Sectional weekend to measure our progress. Good luck and happy new year!
Take rest days as you wish, try to dial in your diet, and post your times and goals for the next time!
15 comments:
1/1/2010
"CrossFit Total"
Back Squat: 375(Old PR)-385(PR)-390(PR)
Shoulder Press: 165-170(F)-170(F)
Deadlift: 435-445-455(F)
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TOTAL-1000 (PR by 17)
1/1/2120
CF Cedar Park WOD
AMRAP in 10 minutes of:
5 burpees
7 Med ball cleans
10 OHS with PVC pipe
In groups of 3. you cannot move to the next station until the whole group is finished
9 rounds and 4 burpees
1/2/2010
CrossFit Cedar Park WOD
3 rounds for time:
400m run
21 wall ball shots (10lb med ball)
12 pullups
16:21
5 rounds:
10 kb swings 1.5 pood
10 burpees
6:30
1-1-10
100 Pushups for time: Can rest in pike position if you rest on ground or any other position must do 5 burpees.
4:18
1-3-2010
Over Head Squat 1-1-1
must use rack-jerk
70-75-80 (old pr, but is a 15lb pr w/ rack-jerk)
1-4-2010
WOD
10 Rounds
15 Squat
3 Hand Stand Push-ups
8:31
1/4/2010
"Fran"
21-15-9 for time:
Thrusters (95/65)
Pull-ups
3:16 (PR by :17)
1/4/2010
CrossFit Cedar Park WOD
3 rounds for time:
40 push press (45/65)[as rx'd]
30 squats [as rx'd]
20 ring dips [ring dip negatives]
10 double unders [as rx'd]
20:33
7 unbroken double unders (PR)
3 back-to-back DU's (PR)
1-6-2010
15 minute AMRAP:
5 Strict pullups
10 Pushups
15 squats
12 rounds
1/6/2010
"Linda" a.k.a Three Bars of Death
Deadlift, 1 1/2xBW (265)
Bench Press, 1xBW (175)
Squat Clean, 3/4xBW (130)
22:10 (PR by :29)
1-7-2009
Max pushup- 61
100 squats for time- 1:40
1-8-2009
5 rounds:
5 push jerks 40lb dumbbells
10 box jumps
3:14
1/8/2010
"Jackie"
For time:
Row 1000 meters
50 Thrusters (45/35)
30 Pull-ups
7:15 (PR by 1:35)
1/9/2010
15-12-9 for time:
Overhead Squat (135/95)
Burpees
Pull-ups
10:18
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