Warm: Sit Up Sets

OHS 3-3-3-3-3
45-50-55 (f 3rd time)-50-stopped cause I was scared from failure
These were tough towards the end, after the failure. At least I practiced hard failure so that I threw the bar properly!

Row 500m Time: 2:14
Run 1/2 Mile
Row 500m Time: 2:16
Run 1/4 Mile Time: 2:35

Nancy
5 Rounds
400 m run
15 OHS 65#

17: some odd seconds.

I want to do this next time I am at Brand X. I would like to see the difference in my times from running on a treadmill and back and forth to the platform and running 400 m outside with the rack right there.

Ok Nichole, first of all it’s a 480m and second we don’t use a rack. Now yes your score will be better in Ramona, we keep trying to tell you this. There’s something in the water

Been a couple of days.

14/01/09 - rest day, stuck at work blah blah blah
15/01/09 - CFWU x 3 (dips and pull ups), was away from home and as in a new (very annoying gym) that i couldnt vouch for doing the power cleans and getting to the dip bar and getting back without some dude claiming ownership of stuff, so i did the pack version modified as per GD suggestion of pushups.

so 55kg PC X 15/30 pushups
              12/24
              9/18
              6/12
              3/6

time:9:50 (plus sweat angel and stares)

16/01/09 - still away from home, CFWU x 3, the OHS 3-3-3-3-3
        (kg) 30-40-50-55F-50 got some more stares when i did my failure = drop routine at 55kg, then the trainer came over and pointed out the sign that said do not drop weights etc etc, anyway back home and hopefully wont be back in that place.

cheers

CF BrandX Poway

buy in;
2 rounds
200m run
10 sec frog planch

5 rounds
50m borad jump
15 OHS(95#)
17:00

Cash out;
100m lateral run
Max plank hold on elbows

3 rounds
Run 400M/ Row 500M last round
x10 14# Medicine Ball Clean and Throw for height

good little workout

Nichole I will do it with you while you are here- you will beat me.

15 Jan

Warm up: 2 Rounds of dynamic stretching

Overhead Squat 3-3-3-3-3
85-95-100-125-135(PR)