Thursday, July 17, 2008

Friday July 18 08

Max rounds in 20 Min of:

10 dumbbell/barbell squat cleans 135# or if using DB 40#

100 M sprint

10 burpee

There will be choice of either 1 rope rope climp, 5 SDHP,or 5 ring rows.
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14 comments:

  1. FraserJuly 17, 2008 at 4:07 PM

    Yesterday
    1/2 cup full fat yogurt (love the stuff)
    1/2 cup cottage cheese
    1/2 cup Blueberries
    9 cashews

    3 eggs
    1 cup strawberries
    1 apple
    9 cashews

    2 cups broccoli and cauliflower mixed together
    1 apple
    3 oz turkey burger
    9 almonds

    3 oz cheese
    1 1/2 cups zucchini
    1 orange
    9 almonds

    2 oz turkey burger
    1/2 cup yogurt
    1 orange
    9 almonds

    cheated and had 2 beers when I got home from writing a anatomy test.

    ReplyDelete
  2. billJuly 18, 2008 at 12:55 AM

    mike, what weight are we using for barbell cleans

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  3. JamieJuly 18, 2008 at 1:12 AM

    Sweet - looks like fun.

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  4. Rebel FitnessJuly 18, 2008 at 1:41 AM

    Hey Bill for you 135

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  5. Rebel FitnessJuly 18, 2008 at 1:47 AM

    Fraser and I did the Main Page WOD this morning. 1 1 1 1 1 weighted pull ups.

    Fraser 25 35 45F 45 55 60 65(F)- BW+60=240
    Mike 25 35 45 50 55 60 65 BW+65=215

    Have to double check the numbers. Forgot to right them down when we left.

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  6. MacJuly 18, 2008 at 2:26 AM

    man I do NOT want to be at work today .... i am finding ANYTHING else to do

    the fitness office just baught a HUGH whiteboard for us to use at our gym here ... might go set that up or something

    i am going to do the weighted pullups today ... man did yesterday's main site WOD ever kick my ass ... only got 7 rounds + 9 pushups ..... felt sllllowww

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  7. JamieJuly 18, 2008 at 5:15 AM

    Sweet numbers on the weighted PU's. Once you guys get BW+BW, you'll be ready for one armers ;)
    Mike - Beast Skills has a Front Lever tutorial up: http://www.beastskills.com/FrontLever.htm Thought you'd be interested.

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  8. Rebel FitnessJuly 18, 2008 at 6:20 AM

    Thanks Jamie

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  9. MacJuly 18, 2008 at 7:07 AM

    HQ wod weighted PU's
    35-45-55-80-90-115(fail)-115(chin-up but got it)
    BW+90=290

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  10. MacJuly 18, 2008 at 7:18 AM

    weight was tied to me ...

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  11. MacJuly 18, 2008 at 7:22 AM

    http://www.firepowertraining.com/

    still no site of them on the crossfit HQ site ..... hmmm

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  12. TraceyJuly 18, 2008 at 9:17 AM

    My HQ workout:
    5 - 7.5 - 10 - 12.5 - 15 - 17.5(f) - 17.5

    Then I did a 20# just for shits and giggles. Such girlie numbers

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  13. Rebel FitnessJuly 18, 2008 at 3:07 PM

    Mike Food "Cheat Day"

    Let's see, had some lemon danish, a slice of pizza, some hot dogs,milk, nuts natchos, fires and beer.

    ReplyDelete
  14. Rebel FitnessJuly 18, 2008 at 3:14 PM

    Evening Class:

    Jamie 135/95 4 rounds
    Bill 135/95 5 rounds
    Zach 15#DC/55 6 rounds + run
    Silas 20DC/65 7 rounds
    Austin 25DC/75 7 rounds
    Dylon 135/95 2 rounds

    Awesome effort!

    ReplyDelete

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