4/30/09

The Disposition death workout.

2x800m Sprint
5 Rounds of 6 Deadlift (115 LBS), 6 Thrusters 40LBS, 3 Weighted Pullups 25LBS. Time 12:13
1x800m Sprint

4/29/09

2 Miles of Intervals: 1 mile run 1 mile sprint. Sprints were a little more than 200M

4/28/09

1 Mile Run
5 200m Sprints
5 20o run back to start position

11/13

Jason (modified)
100 Squats
5 Pull ups
75 Squats
10 Pull ups
50 Squats
15 Pull ups
25 Squats
20 Pull ups ( couldn't do any more regular pull ups so I did negatives)

Time was 14:14

I'm not really tired the way I have been after other cross fit workouts but both my arms and thighs are completely dead, I was definitely at muscle failure at the end of the work out.

11/12

Crossfit Rest day
3 mile interval run. I dont know how long it took, I was able to keep up with fast group for the first two miles and then i started to loose it and fell back. It was my first time running intervals in A group, Id rather suck in the fast group than cruise in B group.

11/11

"Fight Gone Bad!" (modified)
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps) I used a 35LBS dumbbell and simulated the motion of throwing the ball basically it was a thruster
Sumo dead lift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps) Used truck tire instead 24"
Shoulder Press, 75 pounds (Reps)
Run 400meters

I did each round straight through with out breaks I moved on to the next exercise after i couldn't continuously do the exercise. Then went to the next round after drinking some water.

Round 1:
DB:20-SDL:10-BJ:21-SP:8-Ran
Round 2:
DB:15-SDL:9-BJ:19-SP:10-Ran
Round 3:
DB:13-SDL:8-BJ:15-SP:16-Ran

11/10

Five rounds for time of:
25 Inverted Burpees- Modified (4 tire flips 400-500LBS) I tried to do the inverted Burpee and fell when I flipped unpside down to do the pushup i fell onto my head. At that point I decided to switch the workout
25 Pull-ups(2 round started jumping pullups)
25 Burpees
Time: 25:45