shoulders

shoulder press x 10/ max pullups/ max pushups

95# / 21 / 35
105# / 23 / 31
105# / 21 / 27
95# / 18 / 31
100# / 26 / 30

arkansas state park...

10k run.. hilly.. 46 minutes

friday @ cf7

four rounds for time:
5 Front squats 185#
10 Burpees
15 Pull-ups
20 Wallballs

12:51

thursday

6.5 mile CF7 run

twosday

7 mile run... 55:00 minutes

3 rounds for time:
10 deadlifts 275#
50 double unders
mackey: 3:04
dusty: 4:19

"curtis p"

1 rep of "curtis p" is:
-power clean
-lunge left
-lunge right
-push press

AMRAP 30:
61 reps @ 135#

saturday

for time:

750m row, 21 burpees, 9 thrusters 95#
500m row, 15 burpees, 15 thrusters 95#
250m row, 9 burpees, 21 thrusters 95#

13:09

overtime bitches $$$

for time:
4 rope climbs
20 pistols
3 rope climbs
16 pistols
2 rope climbs
12 pistols
1 rope climb
8 pistols
15:40

150 situps for time:
6:03

2010 benchmarks

rowing
5k: 18:08
2k: 7:01
500m: 1:28

running
13.1: 1:38:00
5k: 21:33
400m: 1:03

lifts
deadlift: 460#
back squat: 355#
shoulder press: 180#
overhead squat: 185#
front squat: 275#
bench press: 235#
clean & jerk: 225#
snatch: 165#

wods
fight gone bad: 402
tabata: 436
filthy 50: 18:55
fran 3:18

crossfit seven's wod:

For time:
21 Back squats (body weight) 190#
21 Burpees
21 Kettlebell swings (1.5 pood)
21 Pull-ups
21 Box jumps
21 Toes to bar
21 Double unders
21 Handstand pushups
800m Run

13:30

5 rounds:

500m row
20 burpees
10 squat cleans 135#

27:38

more miles

cf7 morning run from rivercrest country club. 6.5 miles

core

6 rounds for time:
25 situps
25 supermans
5 deadlifts 315#
14:09

150 air squats for time:
4:09

sunday...

3 rounds for time:
6 muscle ups
30 box jumps
12 handstand pushups
30 wallballs 20#
18:13

for time:
50-40-30-20-10 Double Unders
10 burpees after every round of DU
4:36

saturday

9 mile run around town. easy pace, rain, 40 degrees.
1:20:00

ANGIE

100 pullups
100 pushups
100 situps
100 air squats

14:57

hugugley assessment

trinity river trail run... 7 miles: 56 minutes

huguley physical assessment:
15:04 run,
51 pushups
73 situps
18" stretch
12% bmi

deads and bodyweight...

complete 45 deadlifts @ 275# for time
15 situps at the beginning of every minute.
as rx'd: 6:54 (90 situps)

bodyweight test:
50 pullups for time: 2:13
rest 1 minute

100 pushups for time: 3:35
rest 1 minute

150 air squats for time: 3:49

family sick day

3 rounds for time:
21 push press 75#
12 burpee pullups

1st time: 5:33
rest 5 minutes
2nd time: 6:28

150 situps for time: 5:49

3 fer...

3 rounds for time:
100 double unders
30 overhead squats 75#
15 pullups
14:58

150 situps for time: 6:34

150 pushups for time: 6:58

row

5000 meter row: 18:50

this one hurt.

AMRAP 20:
10 push press 115#
10 box jumps 24"
10 kbell swings 2 pood

9 rounds

cf7 run

5.6 mile run with the cf7 crew... 45 minutes?

first wod back from the "sickness"

3 rounds:
1000m run
20 pullups
30 pushups
40 situps
50 air squats

33:00