Friday nights are usually my date night with my husband. Well he is out of town this weekend. Guess I'll go beat myself up at Crossfit instead.....that's a nice way to spend your friday evening. HA!
WOD:
1000m Row
35 Wall Ball Shots
21 Knees to Elbows
750m Row
30 Wall Ball Shots
18 Knees to Elbows
500m Row
25 Wall Ball Shots
15 Knees to Elbows
250m Row
20 Wall Ball Shots
12 Knees to Elbows
39:51
Ouch!
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Rebecca's Quest for Wellness Blog
About Me
- missdynamo
- * Crossfit Addict
Eat Well, Move Well, Think Well
Blog Archive
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2008
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May
(20)
- Not quite the works
- Date night
- Back on track
- More running?
- First official 5k
- Rest Day
- Birthday Workout
- Finally...barbells
- Watch the palms
- Halfway sunny, mostly windy
- With the girls
- Rest Day
- Sun and Fun
- Solo
- Paparazzi
- Just Don't Slip
- Crossfit Inaugeral Workout Day One
- Pushing through
- Training for something
- Mayday
-
▼
May
(20)
Benchmarks
Speed
500m Row - 1:56
1000m Row - 3:43
2000m Row - 8:36
5k run - 30:30
400m Run - 1:39
WOD's as Rx'ed
Fight Gone Bad - 280 (9/12/08)
Jackie (1000m Row, 50 Thrusters, 30 Pullups) 13:10 (4/28/08)
500m Row - 1:56
1000m Row - 3:43
2000m Row - 8:36
5k run - 30:30
400m Run - 1:39
WOD's as Rx'ed
Fight Gone Bad - 280 (9/12/08)
Jackie (1000m Row, 50 Thrusters, 30 Pullups) 13:10 (4/28/08)
Kelly (5 rounds: 400m run, 30 Box Jumps, 30 Wall Ball) 28:46 (8/29/08)
Helen (3 rounds: 400m run, 21 Swings, 12 Pullups) 12:37 (9/16/08)
Cindy (As Many Rounds In 20min: 5 Pullups, 10 Pushups, 15 Squats) 11 (7/14/08)
Filthy Fifty - 28:45 (9/30/08)
Power Lifts
Deadlifts (1RM) 87.5kg (4/5/08)
Deadlifts (3RM) 81kg (5/22/08)
Back Squat (1RM) 67.5kg (4/5/08)
Front Squats (3RM) 55kg (4/15/08)
Push Press (3RM) 39kg (4/8/08)
Thrusters (1RM) 45kg (4/29/08)
Overhead Press (1RM) 30kg (5/1/08)
Olympic Lifts
Push Jerk (3RM) 50kg (4/24/08)
Hang Power Clean (3RM) 45kg (4/17/08)
Crossfit Total - (1 rep max Back Squat, 1 rep max Overhead Press, 1 rep max Deadlift): 182.5kg (67.5, 27.5, 87.5) 4/5/08
Bodyweight Exercises
Max Pullups -
(in 2 min.) - 34
Max Situps -
(in 2 min.) - 66
Max Pushups -
(in 2 min.) - 37
Helen (3 rounds: 400m run, 21 Swings, 12 Pullups) 12:37 (9/16/08)
Cindy (As Many Rounds In 20min: 5 Pullups, 10 Pushups, 15 Squats) 11 (7/14/08)
Filthy Fifty - 28:45 (9/30/08)
Power Lifts
Deadlifts (1RM) 87.5kg (4/5/08)
Deadlifts (3RM) 81kg (5/22/08)
Back Squat (1RM) 67.5kg (4/5/08)
Front Squats (3RM) 55kg (4/15/08)
Push Press (3RM) 39kg (4/8/08)
Thrusters (1RM) 45kg (4/29/08)
Overhead Press (1RM) 30kg (5/1/08)
Olympic Lifts
Push Jerk (3RM) 50kg (4/24/08)
Hang Power Clean (3RM) 45kg (4/17/08)
Crossfit Total - (1 rep max Back Squat, 1 rep max Overhead Press, 1 rep max Deadlift): 182.5kg (67.5, 27.5, 87.5) 4/5/08
Bodyweight Exercises
Max Pullups -
(in 2 min.) - 34
Max Situps -
(in 2 min.) - 66
Max Pushups -
(in 2 min.) - 37
NWCrossfit
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