Monday 30-Aug-10, CFTW

8 x 50 yr. sprints
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Hill work:

3 x relay up
3 x up backward
3 x partner carry

Saturday 28-Aug-10, Huntsville st. park, CFTW, North Shore park

6.5 mi trail run in Huntsville state park
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Bench Press 6 x 2 (155, 165, 175, 185, 185, 185lbs.)
Farmers walk 400m w/ 2 x 53lb. KB
Clean and Jerk 3 x 8 (95lbs.)

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Volleyball at North Shore Park

Thursday 26-Aug-10, CFTW

4 x 8 back of the neck strict pull-ups
5 x 50yrds. walking jump rope
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4 rounds:

20 x renegade push-ups (w/ 30lb db)
50 x mountain climbers - crossed
20 x ball slam
10 x dips
20 x speed skaters
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1 death loop (875m) lap

Wednesday 25-Aug-10, CFTW

25 yrd. eagle squats. Stop every 5 yrd. to do 5 squats (35lb KB x 2)
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3 rounds:
20 x KB swing (53lbs)
sprint 200m
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100 KB (44lbs) snatch in 5 min.

Tuesday 24-Aug-10, CFTW

-----start 100 day burpee challenge-----
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Hill work:
5 x sprints up
1 x A-skip up
1 x lunge up
1 x reverse lunge up
5 x sprints up

2 rounds:
30 x KB swing (35lbs)
200 jump rope

10 x snatch (115lbs.)
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Bench Press 5 x 5 (145lbs.)
Incline bench press 3 x 10 (45lb. db)

A1. rotating bb press (70lbs) 3 x 8
A2. upright row (75lbs) 3 x 15

B1. Biceps curl 3 x 20 (30lb db)
B2. Triceps extensions (25lb kb)
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more hill work

5 x sprints up
2 x partner carry up

Monday 23-Aug-10, CFTW

Deadlift 6 x 2 (305lbs)
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A1. BB thrusters (95lbs.) x 10
A2. c2b pull-ups x 20
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AMRAP 10min. (6)

pike jumps x 3
lunges x 6 ea. leg
burpees x 9

22-Aug-10, home

3 x 10 strict pull-ups
3 x 10 dips
50 push-ups
run 1 mile
slosh pipe walk 200m

Thursday 19-Aug-10, CFTW

50 yrd. walk with alternating KB press (35lbs. ea. arm)
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5 Rounds:

single leg jumps x 10 ea. leg
atomic sit-ups/burpees x 10
bear crawl/crab walk
box jump over 5 boxes
pike v-ups

Wednesday 18-Aut-10, CFTW

trap bar deadlift 3 x 15 (185lbs.)

A1. 3 x overhead step-ups (45lbs) x 20
A2. 3 x dips x 10

B1. 3 x KB snatch x 10 (70lbs)
B2. 3 x weighted burpees x 10

3 x plank push-push x 15 each. arm

Tuesday 17-Aug-10, CFTW

Press 3 x 8 (65lbs)
inverted row 3 x 10
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AMRAP in 10 mins. (15)
1,2,3...
1,2,3...

KB swings (53lbs.)
push-ups
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3 x death loop (875m)

16-Aug-10, CFTW

Javorik Complex (3 each) (65, 65, 95lbs.)

1. Upright row

2. High pull snatch

3. Behind the neck thruster

4. Good morning

5. Bent row

Single leg dynamic box step up

O.H. Squat 3 x 8 (95lbs.)

3 rounds
Burpee x 15 or low bar prowler

run 400m

pull-ups x 15

14-Aug-10, Crossfit Katy 'Bring the Heat' competition

Participated in Crossfit Katy's 'Bring the Heat' competition. It was a long, hot day, but an excellent time.

WOD 1
4 rounds:
250m row
12 x 20" box jumps
8 x deadlift (185lbs.)

WOD 2:
15 x clean and jerk (95lbs)
run 230m with 50lb sand bag
12 x clean and jerk (95lbs)
run 230m with 50lb sand bag
9 x clean and jerk (95lbs)
run 230m with 50lb sand bag

11-Aug-10, Anchorage - Flat Top Mt.

Up and down Flat Top Mt. outside of Anchorage AK. Tried to run most of it, a bit scrambly at the top.

10-Aug-10, CFTW

3 x 20 bench press (115lbs.)
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rungs and ladders

1,2,3,4,5,6,7,8,9,10 KB (44lbs) clean and press - ea. arm
1,2,3,4,5,6,7,8,9,10 pull-ups

Rock climbing, 07-Aug-10, Lake Louis AB

Tried to go for Mt. Athabasca in the Columbia Icefields on Saturday. Started walking from the parking spot to just about the edge of the glacier. Shut down by rain. Bad luck. Will try again in the fall. Made the rest of the day by rock climbing outside of Lake Louise
.

Tuesday 03-Aug-10, CFTW

50 burpees for time (3:36)
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A1. press (35lb. db's) x 12
A2. chin-ups x 10

B1. weighted (25lb.) push-ups x 20
B2. Bent KB (44lbs.) row x 10

C1. Dips x 12
C2. high pull (65lbs.) x 10
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50 burpees for time (4:07)

Monday 02-Aug-10, CFTW

3 x 12 high bar back squats (145, 155, 165lbs.)
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AMRAP in 20min. (11 both arms = 1 round)

Right arm:
Over head one arm press with 35lb. db in squat x 3
squat with 35lb. db in rack x 5
one arm KB swing x9

left arm:
Over head one arm press with 35lb. db in squat x 3
squat with 35lb. db in rack x 5
one arm KB swing

Sunday 01-Aug-10, Home w/Milu

4 rounds for time (Shawn: 24:57, Milu 25:52)

200m run
thrusters x 15 (S. 35lbs, M. 15lbs)
burpees x 10
jump rope x 200