3/8/10 Crossfit Snatch

Find 1RM snatch
53
58
63
fail
fail
fail
68
fail
fail
etc

Food ok (except chocolate at roadshow)

3/5/10 Crossfit Baseball

Run 3.5 miles at lunch (32:42)

Crossfit Baseball
1st base - 15 Med Ball Cleans
2nd base 10 burpees
3rd 20 KBS 35#
Home 15 cal row

W.O.D. 3.3.10
25 Ring Dips
25 Wallballs (14#/20# all to 10 ft target)
25 Knees To Elbows
25 Deadlifts (135#/200#)
300' OH Walking Lunge (25#/45)

then
Heaving snatch balance @ 70% of your 1RM Snatch(3 reps on the minute for 7 minutes)

Morning Run on Treadmill at Work 2/2/10

Cardio Coach 2
For final sprints did 3.0 incline and 8mph.

3/1/10 Crossfit Badger

3/1/10
1/2 of Badger
15 Squat Cleans (53#)
15 Pullups (last round no band)
400M Run

2/27/10 Swim at Community Center

Swim 40 laps (up + back)=2K Meters
Mostly Breast Stroke
Some Schuylkill crawl
1.25 hours

Need to learn to get my head in the water and breath.
Focus on exhaling hard last 20% of air

2/26/10 Snowed in Workout

A. Jump up steps + 12 squats at the top

B. 5 Pushups
5 Pumping Pullups
5 Ring Dips

Repeat A 3x, Repeat B 3x
Repeat A 3x, Repeat B 3x
Repeat A 3x, Repeat B 3x

Approximately 20 minutes