WODClub - Crossfit Workout Tracking and Gym Member Billing - babygurl34629@hotmail.com's CrossFit Profile by WOD Club

babygurl34629@hotmail.com

Been a member for almost 3 years and Last seen over 2 years ago

Syracuse, NY

About:

My boyfriend and I started CrossFit together on July 14, 2009 and we are both hooked. I love the anticipation and being physically and mentally challenged on a daily basis. Nothing is more satisfying than dreading a workout when it’s first posted and then completing it the next day.

Workout History

Date	Workout	Result	Notes
01/29/2010	Punching Bag & Bicycle	RXed 00:30	Completed 30 mins total; 15 rounds. Completed 60 air squats with punches for some extra leg work.
12/10/2009	Run 5K	RXed 31:52	Warm Up- 3 sets of: Samson Stretch 30 secs Overhead Squats (non-Olympic barbell) x15 12# Weighted Sit-ups x15 Back Extensions x15 Pull-Ups x15 Dips x15 Ran 3 mi: home to school, 28F with ridiculous wind, snow & ice @ night = proud
12/09/2009	Run, Back Extension, Ghd Sit Ups, Hip Extension, Sit Up, Knees To Elbows	RXed 11:58	Warm Up- 3 sets of: Samson Stretch 30 secs Overhead Squats (non-Olympic barbell) x15 Pull-Ups x15 Dips x15 Workout: Run 800m (around home park) Superman x30 Sit-ups x30 Superman x30 Knees to Elbows x30 Back Extensions x30 Sit-ups x30 *didn't stop watch to get inside
12/08/2009	Split Jerk 1-1-1-1-1-1-1 reps	RXed 430 lbs	+Warm Up- 3 sets of: 5 min Jump Rope & 1 min rest & 3 sets of: Samson Stretch 30 secs Overhead Squats (non-Olympic barbell) x15 12# Weighted Sit-ups x15 Back Extensions x15 Pull-Ups x15 Dips x15 Split Jerk: 55#-55#-60#-60#-65#-65#-70#
12/07/2009	Deadlift, Run, Kb Swing, Overhead Squat, Burpee, Pullup, Box Jump, Squat Clean	RXed 33:40	+Warm Up- 3 sets: Samson Stretch 30 secs 12# Weighted Sit-ups x15 Dips x15 Lumberjack 20 Scaled: 135# DL x20 Jump Rope x3 mins 25# KB Swing x20 Jump Rope x3 mins 55# OH Squats x20 Jump Rope x3 mins Burpees x20 Jump Rope x3 mins Pull-ups x20 Jump Rope x3 mins Tuck Jumps x20 Jump Rope x3 mins 45# Squat Cleans x20 Jump Rope x3 mins
12/04/2009	Row, Ghd Situp, Back Extension	RXed 06:30	+Warm Up- 3 sets of: 5 min Jump Rope & 1 min rest & 3 sets of: Samson Stretch 30 secs Overhead Squats (non-Olympic barbell) x15 Pull-ups x15 Dips x15 Row 1000m (subbed 25# SDHP x100) 3 rds-21x,15x,9x of: GHD Sit-ups (sub Sit-ups) Back Extensions
12/03/2009	Run, Power Clean	RXed 16:26	+Warm Up- 3 sets: Samson Stretch 30 secs Overhead Squats (non-Olympic barbell) x15 10# Weighted Sit-ups x15 Back Extensions x15 Pull-Ups x15 Dips x15 3 Rounds of: Run 800m (school) 45# Power Cleans x21 (attempted 65#)
12/02/2009	Using a single 60lb dumbbell, 3 rounds, 15-12-9 reps of: Thrusters right arm Thrusters left arm One-arm pull-up right arm (left hand grabs the right wrist) One-arm pull-up left arm (right hand grabs the left wrist)	RXed 17:49	+Warm Up- 3 sets of: 5 min Jump Rope & 1 min rest & 3 sets of: Samson Stretch 30 secs 10# Weighted Sit-ups x15 Back Extensions x15 Dips x15 3 rds of 15,12,9 reps of: 10# plate thruster right 10# plate thruster left right arm pull-up (first 15 broken but unassisted, 2nd & 3rd round did 12(9) pull-ups and 12(9) chair assisted right pull-ups) left arm pull-up (1st 15 broken but unassisted, 2nd & 3rd round did 12(9) pull-ups and 12(9) chair assisted pull-ups
11/30/2009	Front squat 3-3-3-3-3 reps	PRed RXed 450 lbs	+Warm Up- 3 sets of: 5 min Jump Rope & 1 min rest & 3 sets of: Samson Stretch 30 secs 10# Weighted Sit-ups x15 Back Extensions x15 Pull-ups x15 Dips x15 Front Squat-3 reps/rd: 80#-85#-90#-95#-100#
11/29/2009	Joshie	RXed 15:48	+Warm Up- 3 sets of: 5 min Jump Rope & 1 min rest & 3 sets of: Samson Stretch 30 secs Overhead Squats(non-Olympic barbell) x15 10# Weighted Sit-ups x15 Back Extensions x15 Dips x15 Joshie Scaled to Puppies 3 Rds for Time: 10# DB snatch x15 right Tuck sit Pull-ups x15 10# DB snatch x15 left Tuck sit Pull-ups x15 *poor form on tucks sit pull-ups
11/28/2009	Linda	RXed 41:34	+Warm Up- 3 sets: Samson Stretch 30 secs Overhead Squats(non-Olympic barbell) x15 10# Weighted Sit-ups x15 Back Extensions x15 Pull-Ups x15 (11,11,8) Dips x15 Linda (10-9-8-7-6-5-4-3-2-1x) of: DL (186) 120 across BP (124) 80x4F 75x6-75X5F,70-70 across C (93) 65-65-55-55-55-55-55-55-55-70 Time: 41:34 with 1 barbell Weight: 124#
11/27/2009	Double Under, Ghd Sit Ups, Back Extension	RXed 13	+Warm Up- 3 sets: Samson Stretch 30 secs Overhead Squats (non-Olympic barbell) x15 Pull-Ups x15 Dips x15 Completed 13 Rounds + 15 TJ & 6 SU of: DU x15 (sub Tuck Jumps) GHD Sit-ups x15 (sub Sit-ups) Back Extensions x15
11/25/2009	400 meter Walking lunge	RXed 00:17	\+Warm Up- 3 sets: Samson Stretch 30 secs Weighted Sit-ups x15 Back Extensions x15 Pull-Ups x15 Dips x15 400m Walking Lunges-around kitchen (38.667' sq x 34 laps = 1314.6678'): Steps- 3-400+ (forgot @ end) Time- 17:41
11/24/2009	Shoulder Press, Push Press, Push Jerk	PRed RXed 900 lbs	+Warm Up- 3 sets: Samson Stretch 30 secs Overhead Squats (non-Olympic barbell) x15 Weighted Sit-ups x15 Back Extensions x15 Pull-Ups x5 Dips x15 Shoulder Press x1:65-65-65-65-65 Push Press x3:60-60-60-60-60 Push Jerk x5:55-55-55-55-55
11/22/2009	Burpee, Back Squat	RXed 4	+Warm Up- 3 sets: Samson Stretch 30 secs Overhead Squats (non-Olympic barbell) x15 Weighted Sit-ups x15 Back Extensions x15 Pull-Ups x15 (11 x3) Dips x15 Weight: 125# Number of Rounds: 4 + 17 burpees Back Squat Weight: 80#
11/20/2009	Deadlift 1-1-1-1-1-1-1 reps	PRed RXed 1305 lbs	+Warm Up- 3 sets: Samson Stretch 30 secs Overhead Squats (non-Olympic barbell) x15 Weighted Sit-ups x15 Back Extensions x15 Pull-Ups x15 (10 x2,9) Dips x15 Deadlift: 185#-185#-185#-185#-185#-190#-190#
11/18/2009	Elizabeth	RXed 08:25	+Warm Up- 3 sets: Samson Stretch 30 secs Sit-ups x15 Back Extensions x15 Pull-Ups x15 (11PR x2,10) Elizabeth- 21x, 15x, 9x of: 55#Clean 2x Dips (subbed for ring dips)
11/17/2009	Fran	RXed 05:08	+Warm Up- 3 sets: Samson Stretch 30 secs Sit-ups x15 (10# x2 & pushx1) Back Extensions x15 Dips x15 Fran- 21x,15x,9x of: 45# Thruster Pull-ups (10 unassisted then switched to chair for time) previous time did 65# x10 then switched to 45# & did all assisted pull-ups?
11/16/2009	Angie	PRed RXed 21:39	+Warm Up- 3 sets: Samson Stretch 30 secs Back Extensions x15 Angie 100x each of: Pull-ups (last 50 chair assisted) Push-ups Sit-ups Squats
11/15/2009	Five rounds of: 95 pound Push-jerk, 15 reps 15 L pull-ups	RXed 12:59	Warm Up- 3 sets: Samson Stretch 30 secs Overhead Squats (non-Olympic barbell) x15 Back Extensions x15 Dips x15 Five rds for time: 45# Push-jerk x15 Tuck-sit Pull-ups x15 *bashed barbell into chin on 1st set, had to restart after icing.
11/14/2009	Eva	RXed 28:00	Warm Up- 3 sets: Samson Stretch 30 secs Overhead Squats(non-Olympic barbell) x15 Sit-ups x15 Back Extensions x15 Dips x15 Scaled Eva- 3 rds for time: Run 800m Pull-ups x15 25# Kettlebell Swing x30 Partied too hard all week, felt exhausted and dizzy-should've rested.
11/12/2009	Clean and Jerk 1-1-1-1-1-1-1 reps	PRed RXed 510 lbs	+Warm Up- 3 sets: Samson Stretch 30 secs Overhead Squats (1st 15- non-Olympic barbell) x15 Sit-ups x15 Back Extensions x15 Pull-Ups x15 (10PR x2,8) Dips x15 Clean & Jerk: 65#-70#-75#-75#-75#-75#-75#
11/10/2009	Mary	RXed 0 rounds	Warm Up- 3 sets of: Samson Stretch 30 secs Sit-ups 15 Back Extensions 15 Cindy: Rounds 16 + 3 pull-ups Complete as many rounds in 20 minutes as you can of: 5 Pull-ups 10 Push-ups 15 Squats
11/09/2009	Run 5 K	PRed RXed 27:50	Warm Up- 3 sets: Samson Stretch 30 secs Overhead Squats (1st 15- non-Olympic barb x15 Sit-ups x15 Back Extensions x15 Pull-Ups x15 Dips x15 Run 5k: Front Park 65F, dark PR'd-last run 27:55
11/08/2009	Box Jump, Jumping Pull Ups, Kettlebell Swing, Walking Lunge, Push Press, Knees To Elbows, Wall Ball, Back Extension, Burpee, Double Under	PRed RXed 28:58	Warm Up: Samson Stretch 30 secs x3 Full Body Stretch Filthy Fifty: 50 Box jump, used a bench 50 Jumping pull-ups 50 Kettlebell swings, 25# Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45# 50 Back extensions 50 Wall ball shots, 12# ball 50 Burpees 50 Tuck Jumps* PR'd- last time was 44:01 with SU
11/06/2009	Power Snatch, Push Up	RXed 10	Warm Up- 3 sets: Samson Stretch 30 secs Overhead Squats (1st 15- non-Olympic barbell, last 30 no weight quads hurt from yesterday) Sit-ups x15 Back Extensions x15 Pull-Ups x15 45# power snatch, Finished on round 11 with 9 push-ups left
11/03/2009	Four rounds, each of: 800 meter run	PRed RXed 4	Warm Up- 3 sets: Samson Stretch 30 secs Overhead Squats (1st 15- non-Olympic barbell, last 30 no weight quads hurt from yesterday) Sit-ups x15 Back Extensions x15 Pull-Ups x15 Dips x15 Four Rds Each of 800m Run: 4:05, 4:25, 4:16, 4:08 Struggled with the running, still very sick.
11/02/2009	Five rounds, 95 pound snatch 3 reps, 95 pound Overhead Squat 15 reps, 400 meter run	RXed 18:44	Warm Up- 3 sets: Samson Stretch 30 secs Overhead Squats (1st 15- non-Olympic barbell, last 30 no weight quads hurt from yesterday) Sit-ups x15 Back Extensions x15 Pull-Ups x15 Dips x15 Scaled Weight- 5 Rds for Time: 45# Snatch x3 45# Overhead Squat x15 Run 400m (attempted 65#, too heavy) difficult, dropped bar on myself a couple times
10/31/2009	Squats, Push Up, Pull Up, Sit Up	RXed 21:13	Scaled to: 15 Squats 15 Push-ups 15 Pull-ups 15 Sit-ups 35 Squats 35 Push-ups 35 Pull-ups 35 Sit-ups 50 Squats 50 Push-ups 50 Pull-ups (last 35 chair) 50 Sit-ups 1st rd in under 2 mins, pull-ups killed me on 2nd & 3rd rd Warm Up- 3 sets: Samson Stretch 30 secs Back Extensions x15 Dips x15
10/29/2009	Annie	RXed 10:44	Warm Up- 3 sets: Samson Stretch 30 secs Overhead Squats x15(non-Olympic barbell) Back Extensions x15 Pull-Ups x15 (PR 7 consec) Dips x15 50-40-30-20-10 rep rds of: Subbed Tuck Jump for Double-unders Sit-ups *felt really tired during this, pushed self but 41 secs over PR
10/28/2009	Back Squat 5-5-5-5-5 reps	RXed 530 lbs	Warm Up- 3 sets: Samson Stretch 30 secs Sit-ups x15 Back Extensions x15 Pull-Ups x15 (all hanging) Dips x15 Back Squat- 5 reps x 5 rds: 95#-100#-105#-110#-120#
10/27/2009	Nate	RXed 19	Warm Up- 3 sets: Samson Stretch 30 secs Overhead Squats x15(non-Olympic barbell) Sit-ups x15 Back Extensions x15 Nate - # Rd in 20 mins: 2 Muscle-ups (seated) 4 HS Push-ups (assisted) 8 25# Kettlebell Swings 1 rep away from 20 Rounds
10/26/2009	Run, Back Extension, Sit Up	RXed 19:12	Warm Up- 3 sets: Samson Stretch 30 secs Overhead Squats x15(non-Olympic barbell) Pull-Ups x15 Dips x15 As Rx'd - Ran @ the School
10/24/2009	Deadlift 1-1-1-1-1-1-1 reps	RXed 1195 lbs	Warm Up- 3 sets: Samson Stretch 30 secs Overhead Squats x15(non-Olympic barbell) Sit-ups x15 Back Extensions x15 Pull-Ups x15 (all hanging) Dips x15 Deadlift: 160#-160#-165#-170#-175#-180#-185#
10/23/2009	Tommy V	RXed 10:41	Warm Up- 3 sets: Samson Stretch 30 secs Sit-ups x15 Back Extensions x15 Dips x15 Tommy V Scaled: 45# Thruster 15x Rope Ascents 9x 45# Thruster 12x Rope Ascents 6x 45# Thruster 9x Rope Ascent 3x
10/21/2009	Walking Lunge, Sit Up	RXed 15:08	Warm Up- 3 sets: Samson Stretch 30 secs Overhead Squats x15(non-Olympic barbell) Back Extensions x15 Pull-Ups x15 (all hanging) Dips x15 4 Rds for Time of: Walking Lunges 50m Sit-ups x50
10/20/2009	Tabata Something Else	RXed 329	Warm Up- 3 sets: Samson Stretch 30 secs Back Extensions x15 Dips x15 Tabata Something Else: Pull-ups 4-2-4-2-1-2-1-2 Push-ups 15-15-11-10-7-10-9-10 Sit-ups 12-10-10-9-9-10-9-9 Squats 18-18-18-18-18-17-18-21
10/19/2009	Weighted pull-ups 1-1-1-1-1-1-1 reps	RXed 185	Warm Up- 3 sets: Samson Stretch 30 secs Overhead Squats x15(non-Olympic barbell) Sit-ups x15 Back Extensions x15 Dips x15 Weighted Pull-ups: 10-12.5-12.5-2.5-5-5-7.5 (Couldn't get 12.5 again for 4th rep went down to 10,5, and finally 2.5 before getting chin up) Weight: 130
10/17/2009	Tyler	RXed 14:36	Warm Up- 3 sets: Samson Stretch 30 secs Overhead Squats x15(non-Olympic barbell) Sit-ups x15 Back Extensions x15 Tyler- 5 Rds for Time of: Muscle-ups (sitting) x7 65# SDHP x21
10/16/2009	21 Hip-Back Extensions Run 400 meters 18 Hip-Back Extensions Run 400 meters 15 Hip-Back Extensions Run 400 meters 12 Hip-Back Extensions Run 400 meters 9 Hip-Back Extensions Run 400 meters 6 Hip-Back Extensions Run 400 meters 3 Hip-Back Extensions Run 400	RXed 15:46	Warm Up- 3 sets: Samson Stretch 30 secs Overhead Squats x15(non-Olympic barbell) Sit-ups x15 Back Extensions x15 Pull-Ups x15 (all hanging) Dips x15 Work Out: subbed Supermans & ty to the cop who decided to cost me some secs when i was trying to push my hardest
10/15/2009	Hang Squat Clean, Push Up	RXed 14:02	Warm Up- 3 sets: Samson Stretch 30 secs Overhead Squats x15(wood rod) Sit-ups x15 Back Extensions x15 Pull-Ups x15 (all hanging) Dips x15 Work Out- 5 Rounds for Time: 45# Hang Squat Clean 15x (attempted 65#-limited reps) 30 Push-ups
10/13/2009	CrossFit Total	PRed RXed 390 lbs	Warm Up- 3 sets: Samson Stretch 30 secs Overhead Squats x15(wood rod) Sit-ups x15 Back Extensions x15 Pull-Ups x15 (all hanging 7 rep PR) Dips x15 CrossFit Total: Back Squat 135# Shoulder Press 70# Deadlift 185#
10/12/2009	Elizabeth	RXed 08:44	Warm Up- 3 sets: Samson Stretch 30 secs Overhead Squats x15(wood rod) Sit-ups x15 Back Extensions x15 Pull-Ups x15 (all hanging) Elizabeth 21-15-9 reps of: Clean 55# Ring Dips (subbed 2x bench dips)
10/11/2009	Fran	PRed RXed 04:55	Warm Up- 3 sets: Samson Stretch 30 secs Overhead Squats x15(wood rod) Sit-ups x15 Back Extensions x15 Dips x15 Fran- 3 Rounds for time of 21-15-9: 45# Thruster (did first 11 @ 65# & couldn't get bar back up) Pull-ups (assisted for time)
10/09/2009	Run 5 K	RXed 27:55	Warm Up- 3 sets: Samson Stretch 30 secs Overhead Squats x15(wood rod) Sit-ups x15 Back Extensions x15 Pull-Ups x15 (all hanging 6 rep PR) Dips x15 Run 5k (3 mi): raining 55F back killing me Time- 27:55
10/08/2009	Row, Sumo Deadlift Highpull, Pull Up	RXed 4	Warm Up- 3 sets: Samson Stretch 30 secs Squats x15 Sit-ups x15 Back Extensions x15 Dips x15 Row 250m (subbed 200m sprint) Sumo Deadlift Highpull 65# 21x Pull-ups 15x (assisted) Completed 4 rounds and 200m sprint and 21 reps of 65# SDLHP
10/07/2009	Thruster 1-1-1-1-1-1-1 reps	RXed 510 lbs	Warm Up- 3 sets: Samson Stretch 30 secs Overhead Squats x15(wood rod) Sit-ups x15 Back Extensions x15 Pull-Ups x15 (all hanging 6 rep PR) Dips x15 Thruster: 65#-70#-75#-75#-75#-75#-75# (stayed at 75# since form was weakening)
10/05/2009	30 Muscle-ups for time	RXed 17:48	Warm Up- 3 sets: Samson Stretch 30 secs Overhead Squats x15(non-Olympic barbell) Sit-ups x15 Back Extensions x15 Work Out: Pull-ups x120 (last 75 assisted) Dips x120
10/04/2009	Power Clean, Sit Up, Back Extension	RXed 12:23	Warm Up- 3 sets: Samson Stretch 30 secs Overhead Squats (non-Olymbic barbell) x15 Pull-Ups x15 (all hanging) Dips x15 21-18-15-12-9-6-3 Rep Rounds of: Power Clean 45# Sit-ups Back Extensions Time- 12:23
10/03/2009	Run, Pistol, Sit Up	RXed 17:12	Warm Up- 3 sets: Samson Stretch 30 secs Back Extensions x15 Pull-Ups x15 (mostly hanging) Dips x15 Work Out: Run 800m Pistols x15 on each leg (assisted, no weight) Sit-ups x25 Pistols x12 on each leg (assisted, no weight) Sit-ups x25 Pistols x9 on each leg (assisted, no weight) Sit-ups x25 Run 800m Time- 17:12
10/01/2009	25 Walking lunge steps 20 Pull-ups 50 Box jumps, 20 inch box 20 Double-unders 25 Ring dips 20 Knees to elbows 30 Kettlebell swings, 2 pood 30 Sit-ups 20 Hang squat cleans, 35 pound dumbells 25 Back extensions 30 Wall ball shots, 20 pound ball 3 Rope climb	RXed 19:31	Warm Up- 3 sets: Samson Stretch 30 secs Workout: Walking Lunge Steps x25 Pull-ups x20 (19 assisted) Box Jumps (bench) x50 Double Unders x20 (subbed Tuck Jumps) Ring Dips x25 (subbed Dips) Knees to Elbows x20 25# Kettlebell Swings x30 Sit-ups x30 45# Hang Squat Cleans x20 Back Extensions x25 12# Wall Ball Shots x30 Robe Climb Ascents x3
09/30/2009	Helen	RXed 11:48	Warm Up- 3 sets: Samson Stretch 30 secs Overhead Squats x15(non-Olympic barbell) Sit-ups x15 Back Extensions x15 Dips x15 Helen- 3 Rounds for Time: Run 400 meters 25# Kettlebell Swings x21 Pull-ups x12 (assisted except 1st) Completed at 11:48
09/29/2009	Snatch 1-1-1-1-1-1-1 reps	RXed 320 lbs	Warm Up- 3 sets: Samson Stretch 30 secs Overhead Squats x15(non-Olympic barbell) Sit-ups x15 Back Extensions x15 Pull-Ups x15 (multiple hanging) Dips x15 Snatch: 45#-45#-45#-45#-45#-45#-50#
09/28/2009	Thruster, Clean, Sumo Deadlift High Pull	RXed 11	Warm Up- 3 sets: Samson Stretch 30 secs Sit-ups x15 Pull-Ups x15 (lots of hanging & 4 continuous multiple x) Dips x15 As Many Rounds in 20 Mins of: 45# Thruster 5x 45# Hang Power Clean 7x 45# Sumo Deadlift High-pull 10x Completed 11 Rounds with 5 secs left to do some much needed resting.
09/26/2009	Angie	RXed 22:57	Warm Up- 3 sets: Samson Stretch 30 secs Back Extensions x15 Dips x15 Angie: 100 Pull-ups (assisted) 100 Push-ups 100 Sit-ups 100 Squats
09/25/2009	Squat Clean, Ghd Sit Ups	RXed 10:25	Warm Up- 3 sets: Samson Stretch 30 secs Back Extensions x15 Pull-Ups x15 (considerably more hanging) Dips x15 Workout: 45# Squat Clean 10x 50 Sit-ups (sub for GHD SU) 45# Squat Clean 8x 40 Sit-ups (sub for GHD SU) 45# Squat Clean 6x 30 Sit-ups (sub for GHD SU) 45# Squat Clean 4x 20 Sit-ups (sub for GHD SU) 45# Squat Clean 2x 10 Sit-ups (sub for GHD SU)
09/23/2009	Deadlift 1-1-1-1-1-1-1 reps	RXed 985 lbs	Warm Up- 3 sets: Samson Stretch 30 secs Overhead Squats x15(non-Olympic barbell) Sit-ups x15 Back Extensions x15 Pull-Ups x15 (flat footed & my first time doing hanging-2) Dips x15 Deadlift: 115#-125#-135#-145#-150#-155#-160#
09/23/2009	Bench Press, Pull Up, Back Squat, Burpee	RXed 0	Warm Up- 3 sets: Samson Stretch 30 secs Sit-ups x15 Back Extensions x15 Dips x15 Five Rounds Max Rep of: Body Weight Bench Press: 95# x3 - 95# x3 - 95# x3 - 95# x4 - 95# x5 Pull-ups (hanging then 1/2 down to next rep): 3-3-3FF-3-3 Back Squat: 125# x7 - 125# x10 - 125# x15 - 125# x11 - 125# x12 Weight @ Home: 126#
09/21/2009	Shoulder Press, Push Press, Push Jerk	RXed 830 lbs	Warm Up- 3 sets: Samson Stretch 30 secs Overhead Squats x15(non-Olympic barbell) Sit-ups x15 Back Extensions x15 Pull-Ups x15 (flat footed) Dips x15 Shoulder Press 1 rep 5x: 55-60-60-60-65 Push Press 3 reps 5x: 50-50-55-55-60 Push Jerk 5 reps 5x: 50-50-50-55-55
09/18/2009	Sit Up, Back Extension	RXed 09:07	Warm Up- 3 sets: Samson Stretch 30 secs Overhead Squats x15(non-Olympic barbell) Pull-Ups x15 (flat footed) Dips x15 Five Rounds for Time of: 30 Sit-ups (sub for Glute-ham Sit-Ups) 25 Back Extensions
09/15/2009	Front squat 3-3-3-3-3 reps	RXed 385 lbs	Warm Up- 3 sets: Samson Stretch 30 secs Sit-ups x15 Back Extensions x15 Pull-Ups x15 (flat footed) Dips x15 Front Squat: 75#-75#-75#-80#-80#
09/14/2009	Annie	PRed RXed 10:03	Warm Up- 3 sets: Samson Stretch 30 secs Overhead Squats x15(non-Olympic barbell) Sit-ups x15 Back Extensions x15 Pull-Ups x15 (flat footed) Dips x15 Annie- 50-40-30-20-10 reps: Double-Unders (subbed tuck jumps) Sit-Ups *Pull-Ups: did 6 semi hang today scattered (from large bar at school)
09/13/2009	Diane	RXed 07:17	Warm Up- 3 sets: Samson Stretch 30 secs Overhead Squats x15(non-Olympic barbell) Sit-ups x15 Back Extensions x15 Pull-Ups x15 (flat footed) Dips x15 Diane 21-15-9 Reps: 95# Deadlift Bridged Hand Stand Push-Ups
09/10/2009	Push jerk 3-3-3-3-3 reps	RXed 275 lbs	Warm Up- 3 sets: Samson Stretch 30 secs Overhead Squats x15(non-Olympic barbell) Sit-ups x15 Back Extensions x15 Pull-Ups x15 (flat footed) Dips x15 Push Jerk: 55#-55#-55#-55#-55# (shoulder is still bothering me)
09/07/2009	CrossFit Total	RXed 335 lbs	Warm Up- 3 sets: Samson Stretch 30 secs Overhead Squats x15(non-Olympic barbell) Sit-ups x15 Back Extensions x15 Pull-Ups x15 (flat footed) Dips x15 CrossFit Total: Back Squat- 115# Shoulder Press- 60# (shoulder still hurt) Deadlift- 160#
09/06/2009	Run, Burpee, Jump And Touch	RXed 36:18	Warm Up- 3 sets: Samson Stretch 30 secs Overhead Squats x15(non-Olympic barbell) Sit-ups x15 Back Extensions x15 Pull-Ups x15 (flat footed) Dips x15 6 Rounds-36.18: Run .25 mi 25 burpees Ran back end of lake 80F
09/05/2009	Clean and Jerk 1-1-1-1-1-1-1 reps	RXed 450 lbs	Warm Up- 3 sets: Samson Stretch 30 secs Overhead Squats x15(non-Olympic barbell) Sit-ups x15 Back Extensions x15 Pull-Ups x15 (semi jump) Dips x15 Clean & Jerks: 55-60-65-70-70-65-65
09/03/2009	Run 5 K	RXed 28:06	Warm Up- 3 sets: Samson Stretch 30 secs Overhead Squats x15(non-Olympic barbell) Sit-ups x15 Back Extensions x15 Pull-Ups x15 (semi jump) Dips x15 Ran 5k: 80F end of Lake Trail
09/02/2009	Elizabeth	PRed RXed 07:36	Warm Up- 3 sets: Samson Stretch 30 secs Overhead Squats x15 (non-Olympic barbell) Sit-ups x15 Back Extensions x15 Pull-Ups x15 (semi jump) Elizabeth- Subbed 2x Bench Dips for Ring Dips: Clean 45# x21 Bench Dips x42 Clean 45# x15 Bench Dips x30 Clean 45# x9 Bench Dips x18
09/01/2009	Row, Thruster, Pull Up, Run	RXed 26:17	Warm Up- 3 sets: Samson Stretch 30 secs Sit-ups x15 Back Extensions x15 Dips x15 Workout: Subbed Running for Rowing 1000m,750m, 500m 1 mi Run 45# Barbell Thruster x21 Pull-Ups (semi assisted)x21 800m Run 45# Barbell Thruster x15 Pull-Ups (semi assisted)x15 400m Run 45# Barbell Thruster x9 Pull-Ups (semi assisted)x9
08/29/2009	Hang Power Snatch, Run	RXed 33:25	Warm Up- 3 sets: Samson Stretch 30 secs Overhead Squats x15 (non-Olympic barbell) Sit-ups x15 Back Extensions x15 Pull Ups x15 (1/2 jump) Dips x15 5 Rounds for time of: 45# Hang Power Snatch x15 Run 400m
08/28/2009	Overhead squat 3-3-3-3-3 reps	RXed 185 lbs	Warm Up- 3 sets: Samson Stretch 30 secs Sit-ups x15 Back Extensions x15 Pull Ups x15 (semi-jump) Dips x15 Overhead Squats- 3x per rd: 65-65-65-60-60
08/25/2009	Thruster, Clean, Sumo Deadlift High Pull	RXed 9	Warm Up- 3 sets: Samson Stretch 30 secs Sit-ups x15 Back Extensions x15 Dips x15 Cindy: 45# Thruster x5 45# Hang Powercleans x7 45# Sumo Deadlift High-pull x10 Rounds- 9 with 5-7-5 last rd (10 rounds completed in 20:05)
08/24/2009	Mary	PRed RXed 17 rounds	Warm Up- 3 sets: Samson Stretch 30 secs Sit-ups x15 Back Extensions x15 Dips x15 Cindy: Pull-ups assisted x5 Push-ups x10 Squats x15 Rounds- 17 in 20 minutes
08/21/2009	Walking lunge 100 ft. 21 Pull-ups 21 Sit-ups Walking lunge 100 ft. 18 Pull-ups 18 Sit-ups Walking lunge 100 ft. 15 Pull-ups 15 Sit-ups Walking lunge 100 ft. 12 Pull-ups 12 Sit-ups Walking lunge 100 ft. 9 Pull-ups 9 Sit-ups Walking Lunge 100 ft. 6 Pull-ups	RXed 16:55	Warm Up- 3 sets: Samson Stretch 30 secs Back Extensions x15 Dips x15 Walking Lunge 100ft x6 Pull-Ups (assisted) 21-18-15-12-9-6 Sit-Ups 21-18-15-12-9-6
08/20/2009	Karen	RXed 09:15	Warm Up- 3 sets: Samson Stretch 30 secs Sit-ups x15 Back Extensions x15 Pull Ups x15 (assisted) Dips x15 150 Wallball shots, 12#
08/18/2009	Push Press 1-1-1-1-1-1-1 reps.	RXed 460 lbs	Began with warm up and Single Unders & Sit-Ups Push Press: 65-65-65-65-65-65-70
08/18/2009	Double Under, Sit Up	RXed 393	Warm Up- 3 sets: Samson Stretch 30 secs Overhead Squats x15 (non-Olympic barbell) Back Extensions x15 Pull Ups x15 (assisted) Dips x15 Rounds: 180s-90s-60s-30s Single Unders: 100-62-44-44 Sit-Ups: 50-45-33-15
08/16/2009	Ryan	RXed 12:57	Warm Up- 3 sets: Samson Stretch 30 secs Overhead Squats x15 (non-olympic barbell) Sit-ups x15 Back Extensions x15 Workout- Ryan: 5 Seated Muscle-ups 15 Burpees 12:57
08/14/2009	Front Squat 1-1-1-1-1-1-1 reps	RXed 590 lbs	Warm Up- 3 sets: Samson Stretch 30 secs Overhead Squats x15 Sit-ups x15 Back Extensions x15 Pull Ups x15 (assisted) Dips x15 Front Squat: 75#-80#-80#-85#-90#-90#-90#
08/13/2009	Run, Pull Up	RXed 11	Warm Up- 3 sets: Samson Stretch 30 secs Overhead Squats x15 Sit-ups x15 Back Extensions x15 Dips x15 Pull-ups (chair assisted): 11 rounds with 10 additional pull-ups completed before time ran out.
08/12/2009	Linda	PRed RXed 20:53	Warm Up- 3 sets: Samson Stretch 30 secs Overhead Squats x15 Sit-ups x15 Back Extensions x15 Pull Ups x15 (assisted) Dips x15 Work Out- 10x,8x,6x,4x,2x: Deadlift-105-95-95-95-95# Benchpress-80-80-80-80-80# Cleans-65-60-60-60-60# 20:53
08/10/2009	Four rounds, each of: 800 meter run	RXed 3	Warm Up- 3 sets: Samson Stretch 30 secs Overhead Squats x15 Sit-ups x15 Back Extensions x15 Pull Ups x15 (assisted) Dips x15 Workout- .5 miles x4: 3:56-3:54-4:24-4:24
08/09/2009	Tabata Something Else	PRed RXed 345	Warm Up- 3 sets: Samson Stretch 30 secs Tabata Something Else: Pull-ups (assisted) 8-8-8-7-7-7-9 Push-ups 13-12-9-6-8-4-6-8 Sit-ups 10-11-11-10-8-9-8-11 Squats 16-17-17-17-17-18-17-21
08/08/2009	Deadlift 5-5-5-5-5 reps	RXed 440 lbs	Warm Up- 3 sets: Samson Stretch 30 secs Overhead Squats x15 Sit-ups x15 Back Extensions x15 Pull Ups x10 (assisted) Dips x15 Deadlift- 5 reps/round: 85-85-90-90-90
08/07/2009	Pull Up, Rope Climb	RXed 10:42	Warm Up- 3 sets: Samson Stretch 30 secs Overhead Squats x15 Sit-ups x15 Back Extensions x15 Dips x15 Workout - 3x: 12 L-Pull-ups (assisted) 10 ft. rope climb, 1 ascent
08/05/2009	Row, Burpee, Run	RXed 28:00	Warm Up- 3 sets: Samson Stretch 30 secs Overhead Squats x15 Sit-ups x15 Back Extensions x15 Work Out 3x: Row 500 meters (sub 25# Sumo Deadlift High Pulls 50x) 21 Burpees Run 400 meters
08/04/2009	Fight Gone Bad!	RXed 270	Hiked 90 minutes. Warm Up- 3 sets: Samson Stretch 30 secs Overhead Squats x15 Sit-ups x15 Back Extensions x15 Pull Ups x10 assisted (1 set) Dips 15x (1 set) Fight Gone Bad- Wall-ball 12#: 33-29-27 Sumo DL HPull 45#: 16-15-14 Box Jump (bench): 20-21-22 Push Press 45#: 20-18-16 Burpees (Row sub): 8-6-5
08/02/2009	J.T.	RXed 15:21	Warm Up- 3 sets: Samson Stretch 30 secs Overhead Squats x15 Sit-ups x15 Back Extensions x15 Pull Ups x10 assisted 21x-15x-9x: Handstand Push Ups assisted Ring dips assisted Push Ups Time of 15:21:56
08/01/2009	BackSquat 1-1-1-1-1-1-1 reps	RXed 700 lbs	Warm Up- 3 sets: Samson Stretch 30 secs Sit-ups x15 Back Extensions x15 Pull Ups x10 assisted Dips x15 Back Squats: 100-100-100-100-100-100-100-100-100
07/31/2009	Nicole	RXed 12	Warm Up- 3 sets of: Samson Stretch 30 secs Overhead Squat 15 Sit-ups 15 Back Extensions 15 Dips 10 Completed: 4 Rounds of 1/4 mile followed by 12 assisted pull ups
07/29/2009	Run 10 K	RXed 01:13:00	Warm Up- 3 sets: Samson Stretch 30 secs Overhead Squat x15 Sit-ups x15 Back Extensions x15 Pull Ups x10 (assisted) Dips x15 Ran 6 miles in 1 hr 13 mins
07/28/2009	Run, Clean	RXed 10	Warm Up- 3 sets: Samson Stretch 30 secs Overhead Squat x15 Sit-ups x15 Pull Ups x10 (assisted) Dips x15 Back Extensions x15 Clean & Jerk: 45# 10 minutes
07/27/2009	Mary	RXed 0 rounds	Warm Up- 3 sets of: Samson Stretch 30 secs Sit-ups 15 Back Extensions 15 Cindy: Rounds 13 Complete as many rounds in 20 minutes as you can of: 5 Pull-ups (chair assisted) 10 Push-ups 15 Squats weight at Dr. - 128 lbs. clothed
07/26/2009	Ghd Sit Ups, Back Extension	RXed 17	Warm Up- 3 sets of: Samson Stretch 30 secs Sit-ups 15 Squats 15 Pull Ups 10 (assisted) Dips 15 17 Rounds: 10 Wallball Shots, 12# 10 Sit Ups 10 Back Extensions
07/24/2009	Lynne	RXed 76	Warm Up- 3 sets: Samson Stretch 30 secs Overhead Squat x15 Sit-ups x15 Back Extensions x15 Dips x15 Body Weight Bench Press: 100# x8, x9, x8, x6, x8 Pull Ups (assisted): x10, x5, x12, x5, x5
07/23/2009	DT	RXed 39:44	Warm Up- 3 sets: Samson Stretch 30 secs Overhead Squat x15 Ab Mat Sit-ups x15 Pull Ups x10 (Jumping) Dips x15 DT- 3 Sets: Deadlift 75# x12, 45# x12, 45# x12 Hang Power Clean 45# x9, 45# x9, 45# x9 Push Jerk 45# x6, 45# x6, 45# x6 Took 30 min break then finished last 2 sets: Deadlift 15# x12, 15# x12 Hang Power Clean 15# x9, 15# x9 Push Jerk 15# x6, 15# x6
07/21/2009	Deadlift 1-1-1-1-1-1-1 reps	RXed 700 lbs	Warm Up- 3 sets: Samson Stretch 30 secs Overhead Squat x15 Sit-ups x15 Back Extensions x15 Pull Ups x10 (Jumping) Dips x15 Deadlift: 95#-95#-95#-100#-100#-105#-110#
07/20/2009	Run 5K	PRed RXed 31:40	Warm Up- 3 sets: Samson Stretch 30 secs Overhead Squat x15 Sit-ups x15 Back Extensions x15 Pull Ups x10 (Jumping) Dips x15 Ran 3 miles at Park, 80F
07/19/2009	Box Jump, Jumping Pull Ups, Kettlebell Swing, Walking Lunge, Push Press, Knees To Elbows, Wall Ball, Back Extension, Burpee, Double Under	RXed 44:01	Warm Up: Samson Stretch 30 secs x3 Full Body Stretch Filthy Fifty: 50 Box jump, used a bench 50 Jumping pull-ups 50 Kettlebell swings, 25# Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45# 50 Back extensions 50 Wall ball shots, 12# ball 50 Burpees 50 Single Unders
07/17/2009	30 Muscle-ups for time	PRed RXed 09:30	Warm Up- 3 sets: Samson Stretch 30 secs Overhead Squat x15 Sit-ups x15 Back Extensions x15 30 Bench Dips 30 Pull Ups (assisted)
07/16/2009	Hang power clean 1-1-1-1-1-1-1 reps	RXed 365 lbs	Warm Up- 3 sets: Samson Stretch 30 secs Overhead Squat x15 Sit-ups x15 Pull Ups x5 (assisted) Dips x15 Back Extensions x15 Hang Power Clean: Pounds 45-55-60-60-55-55-55
07/15/2009	Nancy	RXed 11:00	Warm Up- 3 sets of: Samson Stretch 30 secs Sit-ups 15 Pull Ups 2 Dips 10 Back Extensions 15 Completed: 400 meter run x3 15# Overhead Squat x1 0# Squats x2
07/14/2009	Sit Up, Back Extension	PRed RXed 07:46	Began with 3 sets of: V Sit-ups x10 15# Drag Curl x15 15# Upright Barbell Row x15 Oblique Crunches x15 each 10# Front Plate Raise x15 Double Leg Drop x15 10# Curl x15 Crunches 20x 15# Bradford Rocky Press x15 Timed- 4 sets of: 30 Glute-Ham Sit-ups 25 Back Extensions