090223

For Time:
21-15-9
Back Squat 185/125 lbs
Ring Dips

Time: 8:56



and ice cream.

090107 BS 3x3 and Mini "Diane"

Back Squat
3-3-3
Rest

Mini “Diane”
15-12-9
Deadlift 225/155 lbs
Handstand Pushups

BS: 250-270(PR)-270 Compare to 081223.

Mini Diane: used abmat for last 6 handstand pushups, rx'd DL

12:44

081223 Back Squat and Elizabeth

Back squat
3-3-3


BS: 245, 265, 285 (F)

“Elizabeth”
21-15-9 reps of:
135 lbs Clean
Ring dips

Elizabeth - 15:35

Compare to 081121 and 080923

Peanut brittle is not good Crossfit fuel.

081208 CFT - end of "Feats of Strength Month" at PCF

“Crossfit Total”
1 RM Deadlift
1 RM Shoulder Press
1 RM Squat

BS: 225 - 275 - 300 (PR)
SP: 125 - 155 (PR) - 160 (F)
DL: 325 - 375 (F) - 360 (PR)

CFT: 815

Compare to 081103 and 081008

081201 Back Squat 5-5-5-5-5

BS: 205, 225, 250, 260 (PR), 245 (F)

Compare to 081117 and 081112

081117

Squat
5-5-5

Rest

3 rounds for time
7 Handstand Pushups
7 Thrusters, 105 lbs
7 Hang Power Cleans, 105 lbs

225 - 245 - 245 (3 - Fail) - Compare to 081112

13:32 as rx’d.

081112 back squat 5-5-5, scaled "michael"

Squat 5-5-5

Rest

Scaled “Michael”
For time:
3 rounds of
400m run
25 situps
25 back extensions

BS Total: 195 - 205 - 225

Scaled "Michael" - 10:56 (subbed 500m row for 400m run)

081106

Squat 3-3-3-3-3

Weighted Dips 5-5-5-5-5

Squats: 225-225-235-235-235
Dips: 15lbs, 20lbs, 20lbs-F, 15lbs, 15lbsF

081103 CFT - Beginning of "Feats of Strength Month" at PCF

1 RM Deadlift
1 RM Press
1 RM Squat

BS - 270
SP - 145
DL - 350

CFT: 765

Compare to 081008

081015 Back Squat

Back Squat
1-1-1-1-1-1-1

245-255-265-275-280 F-265-265 F

New PR

081008 CFT

“Crossfit Total”
1 RM Deadlift
1 RM Press
1 RM Squat

BS 265 - Shoulder Press135 - DL335

Total: 735