Thursday, July 28th
Posted: 28 July 2005 02:07 AM   [ Ignore ]
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Rest day.

Usually don’t post the rest days, but you owe it to yourself to visit http://www.crossfit.com today.

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All of life’s problems can be solved by heavy deadlifts.

M/54/5’11”/190

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Posted: 28 July 2005 02:10 AM   [ Ignore ]   [ # 1 ]
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Oh. Yeah.

Dang.

ZONE DIET.

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We have too many heroes lost and not enough workout days to commemorate them. I think it’s fitting to always think of the men and women in service, whether military or peace officers and public safety, as we do our workouts. A bit of motivation to throw a little of our sweat and maybe a drop of blood on the floor in their honor.

http://laurarcrossfit.blogspot.com

There is no substitute for good coaching.

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Posted: 28 July 2005 02:37 PM   [ Ignore ]   [ # 2 ]
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Couldn’t make it today, because my brother came in from out of town to saty with us. I’ll be bringing his wife with me to Crossfit class sometime soon…

At the gym before I left though, I did


Raquetball warmup 10 minutes then

3 rounds of
pull ups 5-10 singles, Working on kip
dips 3-5 singles - working on ROM
Clean and Jerk @ 65# 1 rep working on form.

About 15 minutes for that.

Then I did some front squats with 45# trying to keep my elbows up. Then some Push presses with 45#.

More of a crossfit warmup than anything, and tried to keep up intensity between exercises without losing form. Used the gravitron to do a few pull ups with only 25# of assistance and then rounds on the pull up bar on the “smith machine” (?).

I think I was getting parallel on the dips with the handles switched in to a narrow width and I did a few singles of those.

Cranked out set of 13 pushups in there somewhere. At some point I want my pushup sets to be 20 but I guess I’ll shoot for 15 first.  :?

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We have too many heroes lost and not enough workout days to commemorate them. I think it’s fitting to always think of the men and women in service, whether military or peace officers and public safety, as we do our workouts. A bit of motivation to throw a little of our sweat and maybe a drop of blood on the floor in their honor.

http://laurarcrossfit.blogspot.com

There is no substitute for good coaching.

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Posted: 28 July 2005 03:19 PM   [ Ignore ]   [ # 3 ]
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20:00 minutes eludes me.

Bdywt 165
Deadlift 245
Bench 165
Clean 125

Everything unbroken rounds 10-9-8 and then from 4 down.

21:30

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All of life’s problems can be solved by heavy deadlifts.

M/54/5’11”/190

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Posted: 29 July 2005 10:05 AM   [ Ignore ]   [ # 4 ]
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3 bars of death..

35:08

dropped BP down to 155 on set of 7
the down to 145 for the renmaining sets.

new goal…get better at bench…only as a warmup though.

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Im always thinking one step ahead…like a carpenter building stairs.

Patience, n.—A minor form of despair, disguised as a virtue.

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