July 19th, 2010
CrossFit Training week of July 19, 2010

“Sorry I can’t come to the gym. When I got up this morning, I took two Ex-Lax in addition to my Prozac. I can’t get off the john, but I feel good about it.”

CrossFit for this week

Week of July 19, 2010

Monday -Advanced 6:30 AM
Max in 20
20 Push-ups
15 Pull-ups
10 Low Starts
5 SDHP

Dan 3x 27:01(OT)

Tuesday -Beginners class 5:00 PM
5 rounds together of
10 Squats
10 Lunge
10 Dead-lift

Lauren 4X 14:19 + 24 ropes in :30

Shino 5X 14:19 + 24 ropes in :30

Charlie 3x 15:00~ 16 ropes in :30

Wednesday -Advanced 6:30 AM
Misery for time:
100 Push-ups
200 M Run
200 Sit-ups
200 M Run
(50 Ball Slams + 50 KB Swings + 50 Wall Ball + 50 Ropes + 50 Knees to elbows +
50 Box jumps
200 M Run

Erik 100PU + 127SU 20:00 + ropes 1:00

Dan 45:06 (with interruptions)

Wednesday Meet-up 7:30 PM
Demo running, KB swing…
3 rounds for time of:
15 Sit-ups
10 Push-ups
5 KB swings

Sherri 3:40

Helen 5:00

Stacy 3:45

Gabrielle 3:50

*note: The exercise was short but we did bodyweight exercises to warm up with for almost 30:00 + covered running and stretch at the end for a total of about 70 minutes.

Thursday -Beginners class 5:00 PM
Max rounds in 20 minutes of
20 Sit-ups
15 Push-ups
10 KB Swings

Lauren 8x OT (just had to work to a nice round number…didn’t you Lauren)

Charlie 7x

Friday-Advanced 6:30 AM
Max rounds in 20 minutes
5 Deadlifts to 5 Hang Power Clean to 5 Front Squat to 5 Back Squat
10 Decline Push-ups
15 GHD

Juan 2x

Erik 4x in OT :22

Saturday-9:00 Advanced and Beginners 9:00 AM
Tabata drills

Push ups
KB Snatch
Goblet Squat
Box Jumps
Commandos
Finish
Ropes or Heavy bags

Charlie 4-5-6-3-6

Carrie 4-5-8-3-5