Paper Street Gymnasium

Row 1000m, 50 dumbbell squat snatch 25lbs, row 750m, 36 squat snatch, row 500 m, 20 squat snatch = 23:40

2011-02-24T22:08:00.001-06:00

Row 5,6,7 min rest 2.5,3 min between rds= 1230m, 1445m, 1675m

2011-02-23T22:12:00.001-06:00

Deadlift 3-3-3-3-3 = 245-285-345-375-375

2011-02-22T22:11:00.001-06:00

Cindy

2011-02-21T23:12:00.000-06:00

AMRAP 20 min
5 pullups
10 pushups
15 squats

15 rounds plus 4 pushups

10 rounds of 30:60 runs

2011-02-20T01:10:00.000-06:00

treadmill at 12%
run 30 sec, rest 60 sec all out effort
9 rounds at 8.0mph, last round at 9mph

Kelly

2011-02-18T01:08:00.000-06:00

Run 400m
30 x Box Jump 24in
30 x Wallball 20lbs to 8.5ft target

27:03 PR by 4:04

3 rounds for distance: Row 600m, rest 90 sec

2011-02-17T01:07:00.000-06:00

2:11, 2:16, 2:17

Annie

2011-02-17T01:05:00.000-06:00

50-40-30-20-10 reps of double unders and situps (anchored)

11:05

Eva

2011-02-16T01:02:00.000-06:00

5 RFT
800m run
30 kettlebell swings 55lbs
30 pullups

47:51 PR by 2:57

Row 35 min for distance

2011-02-14T01:01:00.000-06:00

7483m

Dumbbell Complex

2011-02-14T00:57:00.000-06:00

5 rounds of
5 deadlift
5 hang clean
5 push press
5 front squat

Attempting to increase weight each round, resting only between rounds

40-45-50-55-60lbs

3 x 1k rows, 2 min recoveries

2011-02-13T00:56:00.000-06:00

3:43, 3:48, 3:50

Clean and Jerk 1-1-1-1-1-1-1

2011-02-13T00:55:00.000-06:00

155-160-165-170-175-180-185 (PR)

AMRAP 15 min

2011-02-12T00:53:00.000-06:00

15 Chest to bar pullups
30 sec ring tuck holds

4 rounds plus 13 CTB

Row Intervals

2011-02-12T00:50:00.001-06:00

2 x 5 minute intervals with 2 min recoveries, then
5 x 1 minute intervals with 30 sec recoveries for distance
3943 m

Wittman: 7 RFT of 15 X KB 55lb, 15 x power clean 95lb, 15 x box jumps. 24:59

2011-02-10T14:20:00.001-06:00

"Ledesma"-lite: AMRAP 20 min of 5 hspu, 10 toes-to-bar, 15 med ball cleans 6 rounds + 3 hspu

2011-02-09T17:04:00.001-06:00

2000 single-unders for time

2011-02-09T01:18:00.000-06:00

28:09

Row 9 min for distance = 2256m

2011-02-07T22:10:00.000-06:00

"Karen" 150 wallballs Rx'd 12:15

2011-02-06T21:56:00.000-06:00

100 burpee + jumping chest to bar pullups 13:11

2011-02-06T16:15:00.000-06:00

Snatch Balance 3-3-3-3-3: 65lbs, 75lbs, 85lbs, 95lbs, 100lbs

2011-02-05T22:12:00.001-06:00

Row 3x8min, 4 min rests: 1920m, 1945m, 1920m

2011-02-05T22:11:00.000-06:00

OHS 1-1-1-1-1-1-1: 85 lbs, 95 lbs, 105 lbs, 115 lbs, 125 lbs, 135 lbs, and 145 lbs | Rx'd (PR 15 lbs)

2011-02-03T22:09:00.000-06:00

4 RFT: 21-18-15-12 Deadlifts 225lbs, 150 single unders= 16:48

2011-02-03T22:04:00.000-06:00

15-21-36 reps of Thrusters(95,65,45) and weighted pullups (35,20,0)= 16:55

2011-02-01T22:20:00.001-06:00

For time:

2011-01-31T21:45:00.000-06:00

35 box jumps 24in

35 pullups

35 KB swings 24kg

35 situps

35 dumbbell hang cleans 40lbs each

800 m run

35 back extensions

17:28

Row 2k

2011-01-31T00:57:00.000-06:00

8:33

3 RFT

2011-01-30T00:59:00.000-06:00

12 jumping MUs rings at 72 in

75 air squats

14:37

Cleans 3-3-3-3-3-3-3

2011-01-30T00:58:00.000-06:00

155-160-165-170-175-180-185

Row 5 min x 4 rounds. Rest 3 min. 1170m, 1210m, 1250m, 1220m.

2011-01-27T23:12:00.000-06:00

5RFT: 400m run, 20 burpees, 15 bent over rows 40lb bells= 25:22

2011-01-25T22:11:00.000-06:00

AMRAP 3 min pullups x 3 rounds

2011-01-24T22:11:00.000-06:00

30 pullups

25 pullups

27 pullups

1/2 mile repeats x 3, rest 2 min between

2011-01-24T22:10:00.000-06:00

3:37

3:33

3:37

Snatch 1-1-1-1-1-1-1

2011-01-23T22:16:00.001-06:00

115-125-135-140-145-150-155x

ugh- a week off = weaker

3 RFT: 275lb deadlift x 10, 50 double-unders + 10:41

2011-01-23T21:47:00.000-06:00

Bike 31.6 miles - 2:11

2011-01-21T21:45:00.000-06:00

Crossfit total: Deadlift 425. Back squat 200. Clean 225.

2011-01-16T17:52:00.000-06:00

Elizabeth: 21-15-9 squat clean 135lbs, ring dips = 13:51

2011-01-15T18:03:00.000-06:00

5RFT: 20 situps, 5 push press 135lbs=8:43

2011-01-15T08:12:00.000-06:00

15 min AMRAP: 25 x sdhp 45lbs, 25 pushups = 5 rds + 13 pushups

2011-01-13T22:22:00.000-06:00

3 RFT: 18 pullups, 18 ring dips, 30 wallballs, 12 HSPU, 15 power cleans = 39:34

2011-01-11T23:47:00.001-06:00

Weighted pullups 1-1-1-1-1-1-1= 70-75-80-82.5-85-87.5-90

2011-01-09T23:44:00.000-06:00

5 rft: 5 wall climbs, 10 toes to bar, 20 boxjumps = 23:34

2011-01-08T23:41:00.001-06:00

Rankel:AMRAP 20 MIN:6 DL @ 225, 7 burpee pullups, 10 KBS @55lb, 200y run

2011-01-07T22:26:00.002-06:00

Fran 11:16

2011-01-05T00:19:00.001-06:00

3 RFT: run 100 ( rest the time of 100m), run 200 (rest), run 400 (rest)

2011-01-04T01:08:00.000-06:00

Front squat 3-3-3-3-3 = 135-145-155-185-200

2011-01-04T01:07:00.000-06:00

3 rft: 400 m run, 30 x OHS 75lb, 21 pullups = 27:12

2011-01-03T23:03:00.000-06:00

"Jack" AMRAP 20 min: 10 push press 115lb, 10 KBS 55lb, 10 boxjumps = 7 round even

2011-01-02T23:01:00.000-06:00

Murph 49:26 PR

2010-12-31T18:38:00.001-06:00

AMRAP 20 min "Nate": 2 jumping MUs, 4 HSPUs, 8 KBS @ 55lbs = 10.33 rounds

2010-12-30T22:51:00.001-06:00

7 rounds: 1 power clean + 3 front squats at 165, 7 L-pullups 12:22

2010-12-29T23:39:00.001-06:00

Split Jerk 1-1-1-1-1-1-1

2010-12-27T23:34:00.000-06:00

135-165-185-190-195x-190-185

1 Round of "Bull"

2010-12-26T18:25:00.001-06:00

200 Double-unders
50 OHS 95lbs
50 Pullups
Run 1 mile

38:15

Tabata squats "bottom to bottom", run one mile- 14, 6:39

2010-12-25T16:01:00.001-06:00

DT

2010-12-24T18:27:00.000-06:00

5 rounds @ 115lbs:

12 deadlifts
9 hang cleans
6 push jerk

11:44

(PR by 46 secs and used 20lbs more)

Back Squats

2010-12-23T18:29:00.000-06:00

3-3-3-3-3

145-155-165-175-185

Randy

2010-12-23T14:12:00.000-06:00

75 snatches at 75lbs

7:50

Nutts 38:43

2010-12-21T23:11:00.003-06:00

10 HSPU
15 Deadlift at 255lbs
25 Box jumps
50 Pullups
100 Wall balls
200 Double Unders
400m Run with 45lb plate

4 RFT: 25 box jumps, 25 KB swings 35lbs., 1/4 mile run, 25 burpees, 25 thrusters @ 35 lbs

2010-12-19T14:57:00.001-06:00

Amrap 20 min: 5 CTB, 10 x ring dips, 16 x 35lb one-arm OHS (8 each arm)

2010-12-18T14:55:00.000-06:00

3 RFT: 10 x 35lb weighted pullups, 30 x good mornings 35lbs

2010-12-16T14:52:00.000-06:00

Shoulder press 1x5, push press 3x5, push jerk 5x5

2010-12-15T23:40:00.000-06:00

Deadlifts and situps

2010-12-14T22:57:00.002-06:00

3RFT:

10 x 255lb deadlifts

30 x Mountain athlete weighted sit-ups 25lbs

9:16

3RFT: 200 single unders, 15 pullups, 50 squats, 15 pullups

2010-12-13T23:30:00.001-06:00

5 rounds: Max Rep Pushup and Deadhang Pullups

2010-12-12T19:41:00.002-06:00

30/10

18/7

18/10

20/8

16/7

Filthy Fifty

2010-12-11T16:49:00.002-06:00

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 good mornings 35lbs
50 thrusters 35lb kettlebell
50 Burpees
50 Double unders

34:35 (2:26 pr)

Sickness Wednesday-Friday and still getting over it

2010-12-10T13:53:00.000-06:00

Deadlift 2-2-2-2-2-2-2-2-2-2 rest 60 sec between sets

2010-12-07T21:44:00.001-06:00

345-345-345-345-345-345-345-355-365-375

21-18-15-12-9 of 95lb snatch, wall ball, KTE

2010-12-06T21:09:00.000-06:00

Crouchfit Total

2010-12-05T16:41:00.004-06:00

1 rep max of:

Clean and press- 190

Power clean- 215

Deadlift- 415

825lbs (PR by 25 lbs)

-------------------------------

Still no squat rack, so continued my version of Crossfit total for consistency with my previous tries. George did deadlift of 75lbs (1.5x bodyweight) Good Job little buddy!!

Muscle-ups, Forward Rolls, Pistols, Cast Wall Walks

2010-12-04T16:44:00.000-06:00

3 rft:

10 jumping MUs with bottom of rings at 72"

10 forward rolls

20 pistols alternating legs- used hand on counter for balance

10 handstand cast wall walk

22:19

SDHP and Heavy Thrusters

2010-12-02T12:52:00.001-06:00

3 rounds:

SDHP 45lbs x 50 reps

135lb Thrusters x 7 reps

15:45

Rest Day

2010-12-01T00:52:00.000-06:00

Pullups, Back Squats, Farmers Walk

2010-11-30T21:52:00.004-06:00

1 round for time

15 pullups
29 back squats 95lbs
10 m farmers walk 95lbs per hand

4:30

Then

Mini-Cindy

8 rounds plus 4 squats

Too Cold To Run

2010-11-29T21:50:00.000-06:00

800 single unders
rest 3 min
600 single unders
rest 2 min
400 single unders
rest 1 min
200 single unders

Tabata: weighted pu 20lbs, weighted squat 35lbs, weighted ring dip 20 lbs, deadlift 165lbs (rest 1 min btwn)

2010-11-29T17:54:00.002-06:00

Diane

2010-11-27T16:53:00.000-06:00

15-12-9 reps

225lb deadlift

HSPU

9:28

Runs, rests

2010-11-26T16:52:00.001-06:00

5 rounds of 1/2 mile run, 3 min rest

3:17, 3:21, 3:22, 3:31, 3:36

Helen

2010-11-25T16:50:00.000-06:00

3 rounds:

1/4 mile run

55lb kb swings x 21 reps

12 pullups

11:22 PR

Jackie

2010-11-24T19:10:00.001-06:00

45lb sumo deadlift high pull x 100 reps

45lb thrusters x 50 reps

pullups x 30 reps

12:22

Push press 3-3-3-3-3-3-3

2010-11-23T07:36:00.000-06:00

135-140-145-150-155-160-165(2)

6 RFT

2010-11-21T07:35:00.000-06:00

Carry 50lb sandbag 400m
12 push press 115lb
12 box jumps
12 SDHP 95lbs

5 rft: 5xHSPU, 10x185 DL, 10xCTB, 20xDUs = 18:11

2010-11-20T21:53:00.001-06:00

Hang Power Cleans 3-3-3-3-3-3-3

2010-11-19T00:03:00.002-06:00

135-145-155-165-160-175x-170

Static Hold AMRAP 20 min

2010-11-17T22:43:00.001-06:00

30 sec handstand hold
30 sec squat hold
30 sec tuck sit hold
30 sec chin over bar hold

5 rounds plus 22 seconds chin over bar

Hang Power Snatch 1-1-1-1-1-1-1-1-1-1

2010-11-16T07:26:00.002-06:00

95-100-105-110-115-120-125x-120-120-125

"Blake"

2010-11-16T00:26:00.001-06:00

4 rounds:

100ft lunges with 45lb plate overhead

30 box jumps

20 wall balls

10 pushpress 115

REST DAY

2010-11-15T00:30:00.000-06:00

Deadlifts and runs

2010-11-14T08:24:00.000-06:00

Run 400m

Deadlift 285lbs x 5

AMRAP 12 min

5 rounds plus 130 m

5 RFT: run 400m, OHS 95lbs x 10

2010-11-13T23:09:00.000-06:00

21:13

OHS, Front Squat, Back Squat

2010-11-13T12:43:00.001-06:00

1-1-1-1-1 of each exercise trying to increase load each of fifteen total reps

115-120-125-130-135 (OHS)

140-145-150-155-160 (Front squat)

165-170-175-180-185 (back squat)

AMRAP 8 min

2010-11-11T00:14:00.001-06:00

4 push press 135lb
8 KB swings 55lbs
12 situps

5 rounds + 6 swings

3 RFT: 30 KB swings 1.5 pood, 25 wallballs, 20 pullups

2010-11-09T21:36:00.001-06:00

Thrusters and Towel Pullups

2010-11-07T21:40:00.001-06:00

AMRAP 12 min:

9 reps 85lb thrusters
9 reps towel pullups

6 rounds plus 7 thrusters

Lumberjack 20

2010-11-06T23:50:00.001-05:00

15 snatches on the minute

2010-11-04T08:52:00.000-05:00

post lowest and highest weight

95/155

REST DAY

2010-11-03T08:52:00.000-05:00

Barbara

2010-11-02T06:00:00.000-05:00

5 rounds:

20 pullups
30 pushups
40 situps
50 squats