2/12/10 - Crossfit Intervals

W.O.D. 2.12.10
Interval Day

15 Hang Power Cleans (135#/95#)*
10 Push Jerks
5 Overhead Squats
250M Row
rest 2 minutes and repeat 3 rounds.

then

5 HSPU (Band Assisted)
20 Pull Ups (mental floss)
30 Double Unders (DU, SU, DU, SU, etc)
rest 2 minutes and repeat 3 rounds.
Dorothy: 3:17/3:20/3:40/4:06/3:49/4:28 (53#/HSPU/PU)

Limiting factor was Overhead Squats. Clean, Jerks all easy.
Need to work on OHS.

Snow Day - Still Resting

Hand is all ripped up.
Body is very sore.
Taking another rest day to recoup.

Angie 08-Feb-2010

100 pullups (Blue band)
100 pushups
100 situps
100 squats
28:04

Also,
Video of kipping pullups

05-Feb-2009 Row / Crossfit

2K row at lunch (9:28.4)

Lyons Shoulder Complex
3 Shoulder Press, 3 Push Press, 3 Push Jerk then raise weight
When can't shoulder press anymore, just do PP and PJ
When can't PP anymore, just do PJ

53 SP/PP/PJ
63 SP/PP/PJ
68 PP/PJ
83 PP/PJ
88 x2 PP/x3PJ
93 x2 PJ

Food: ok (but I ate alot)
1701 cal
127.7g Carb (29%)
76.6g fat (40%)
127.7g Protein (31%)

Took video of pullups but forgot to save them.
Then I think I did 3 in a row. Couldn't get all the way up, but felt good. I might have this.

Run at Gym 03-Feb-2009

Cardio Coach 4 @ Treadmill
4.6 miles in 46:33

Level 4 = 8.5
Level 3 = 7.0
Level 2 = 6.0

Body Composition 02-Feb-2010

144 lbs
28.1 % Body Fat
40.6 lbs fat
103.8 lbs fat free mass


Compare to Previous 07-Dec-2009
148lbs
29%8 Body Fat
44.21 lbs fat
103.8 lbs fat free mass

Pullups at Gym 10x10

10 sets of 10 pullups on the gravitron
10 x 40 lbs counter weight
10 x 50 lbs
10 x 60 lbs (too easy)
10 x 50 lbs (9 in a row + 1 more)
10 x 50lbs (10 in a row)
10 x 50lbs (10 in a row)
10 x 50lbs (10 in a row)
10 x 50lbs (10 in a row)
10 x 50lbs (10 in a row)
10 x 50lbs (10 in a row)

After first 5 sets, this got much easier. focused on more explosive movement than slowly pulling up and letting down.