120907

"Nancy"

Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps ~ 2.5/25 kg OHS

Post time to comments.

(21:00)
_____________

Bench Press - 5x5
Ramp up to 15/50 kg
Min. 10/40 kg - Max 12.5/45 kg (increment 1.25 kg)
Compare with 030907

____________

Skill - Pistol Squat x 5

110907

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

Pull up - max. 10 / min. 5
Push up - max 15/min 5
Squats - max 17/min 11
Sit ups - max 8/ min 7

060907

With a continuously running clock do one muscle-up the first minute, two muscle-ups the second minute, three muscle-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments.

Subs to 1 pull up +1 push up

Total = 8 rounds (9 minutes)

____________________________

"CrossFit Total"

Back squat, 1 rep ~ max. 26.25 RSO/70.25 kg
Shoulder Press, 1 rep ~ max 10/40 kg
Deadlift, 1 rep ~ 30/80 kg

Post total to comments.

Total = 70.25+40+80 = 190.25 kg/419 lbs

Compare with 060707

050807

REST DAY

btw. choloform also works ;)

___________________

"Athletically, the abdominals primary role is midline stabilization, not trunk flexion. They are critical to swimming, running, cycling, and jumping, but never is their stabilizing role more critical than when attempting to drive loads overhead, and, of course, the heavier the load the more critical the abs role becomes. We train our athletes to think of every exercise as an ab exercise but in the overhead lifts it’s absolutely essential to do so. It is easy to see when an athlete is not sufficiently engaging the abs in an overhead press – the body arches so as to push the hips, pelvis, and stomach ahead of the bar. Constant vigilance is required of every lifter to prevent and correct this postural deformation." Coach Greg Glassman

040907

'Micheal'

Three rounds for time of:
Run 800 meters
50 Back Extensions ~ 1 minute plank
50 Sit-ups

Post time to comments.

(30:42)

030907

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster ~ 5/30 kg
Pull-ups

Post time to comments.
(14:43)

Bench Press:
4x5 - ramp up to 16.25 (last set only able for 3 reps)
1x3 - 17.5/53.75 kg
1x8 - 15/50 kg (only made 4 reps)

Compare with 240807

020907

Warm up:
Bench Dips, Sit-up, Plank (30 secs), Squat - 3x10

400 meter Walking lunge

Post time and number of steps to comments.

525 steps in 25:24 - the course might be longer than 400m

290807-010907

REST DAY AND MERDEKA DAY CELEBRATION

280807

Five rounds for time of:
50 Squats
30 Pull-ups
15 Handstand push-ups ~ Elevated Push-ups

(33:08)

270807

Shoulder Press 5-5-5-5-5 reps

Post loads to comments.
Max. 7.5/35 kg
Compare with 110807

Deadlift:
2x5, 2x3, 3x1
Max. 38.75 (right side only)/97.50 kg
Compare with 140807

260807

For time:
1 mile Run
100 Pull-ups ~ Inverted Row
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Post time to comments.

(71:48)

250807

REST DAY

240807

Warm up:
Pull-ups, Dips, Samsons Stretch, Sit-ups, Overhead Squat, Good Morning - 3x10

Front Squat 3-3-3-3-3-3-3 reps
Max. 16.25/52.5 kg
Compare with 180707

Bench Press - 5x5
Ramp up to 16.25/52.5 kg
Compare with 140807

230807

Warmup:
Inverted Row, Push-up, Plank (30 secs), Squat - 3x10

Run 4 miles
(34:47)
Compare with 070807

150807-220807

OUT

140807

135 pound Clean and Jerk, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.

7.5/35 kg
Compare with 180707

Bench Press
4x5 - Ramp up to 13.75/47.5 kg
1x3 - 16.25/52.5 kg
1x8 - 12.5/45 kg
Compare with 080807

Deadlift - 1-1-1-1-1-1-1 reps
Max. 32.5/85 kg
Compare with 210707

130807

REST DAY

120807

For time:
50 Ring Dips ~ Bench Dips
Run 400 meters
50 Push-ups
Run 400 meters
50 Handstand push-ups ~ Elevated Push-Ups
Run 400 meters

Push-ups are honest push-ups. Handstand push-ups are "nose to floor".

Post time to comments.

(19:04)

110807

Shoulder press 1-1-1-1-1 reps ~ Max. 12.5/45 kg
Push press 3-3-3-3-3 reps ~ Max. 16.25/52.5 kg
Push Jerk 5-5-5-5-5 reps ~ Max. 10/40 kg
Compare with 060707

Complete as many rounds in 20 minutes as you can of:
10 L-pull-ups ~ Pull Ups
15 Glute-ham developer sit-ups ~ Decline Sit-ups
7 rounds + PU and 6 SU

100807

For time:
Run 800 meters
40 L pull-ups
Run 800 meters
40 Strict pull-ups
Run 800 meters
40 Kipping pull-ups

Post time to comments.

(33:19) Mostly partial reps

090807

REST DAY

080807

Snatch 1-1-1-1-1-1-1 reps
Max. 7.5/35 kg

Bench Press - 5x5
Ramp up to 15/50 kg
Compare with 240707

21-15-9 reps of:
Clean 135 pounds ~ 7.5/35 kg
Ring dips ~ bar dips
(13:08)

Squat - 5x5
Max. 21.25/62.5 kg
Compare with 240707

070807

4 miles run

(35:38)

Compare with 200707

060807

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight ~ 15/50 kg
Bench press: body weight ~ 10/40 kg
Clean: 3/4 body weight ~ 0/20 kg

Set up three bars and storm through for time.

Post time to comments.

10-9-8 (20:26) .Couldn't finished. Too tired from travelling.