TUESDAY 120522

"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Post time to comments.

TIME: 11:01
50 lb DB

Compare to 110723.

Enlarge image
Jenny LaBaw, first place overall, Northern California Regional.

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May 21, 2012

MONDAY 120521

For time:
Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps
Post time to comments.

TIME: 22:00
Compare to 100614.

Tuesday, May 8

SUNDAY 120506

2012 CrossFit Games Regional: Individual Event 4
For time:
135 pound Back squat, 50 reps
40 Pull-ups
135 pound Shoulder-to-overhead, 30 reps
85 pound Front squat, 50 reps
40 Pull-ups
85 pound Shoulder-to-overhead, 30 reps
65 pound Overhead squat, 50 reps
40 Pull-ups
65 pound Shoulder-to-overhead, 30 reps


85lb Shoulder-to-overhead in first round, everthing else Rx'd

Time: 26:45

Warm-up: 10 minutes, elliptical

walked 1 mile, 14:56

Ran 1 mile, 7:00

Tuesday, May 1 & Thursday, May 3

TUESDAY 120501

Shoulder Press 5-5-5-5-5 reps
Post loads to comments.
Compare to 110821.

Loads: 95, 115, 135, 135, 135


5k on Concept 2 Rower, 22:00


Thursday, May 3

WEDNESDAY 120502

"The Chief"
Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Post rounds completed for each of the 5 cycles.

25 rounds
115lb Power Cleans

Thursday, April 26 & Friday April 27

Thursday, April 26

WEDNESDAY 120425

"J.J."
For time:
185 pound Squat clean, 1 rep
10 Parallette handstand push-ups
185 pound Squat clean, 2 reps
9 Parallette handstand push-ups
185 pound Squat clean, 3 reps
8 Parallette handstand push-ups
185 pound Squat clean, 4 reps
7 Parallette handstand push-ups
185 pound Squat clean, 5 reps
6 Parallette handstand push-ups
185 pound Squat clean, 6 reps
5 Parallette handstand push-ups
185 pound Squat clean, 7 reps
4 Parallette handstand push-ups
185 pound Squat clean, 8 reps
3 Parallette handstand push-ups
185 pound Squat clean, 9 reps
2 Parallette handstand push-ups
185 pound Squat clean, 10 reps
1 Parallette handstand push-


Squat Clean: 115lb
HSPU: used 70lb dumbbells

Time: 19:54

20 minutes on Elliptical: 310 calories, Ave HR: 138


Friday, April 27

40 minutes of full court basketball

Modified "Griff"
800 meter run
400 meter backwards
800 meter run

Time: 11:59

I am starting to ease back into running.  I am exactly 6 months out of surgery and the doctor recommended that I start slow with the running and then build up.  I didn't do the second 400 meter backwards because I simply forgot that this workout ended with it, oh well.  Yesterday's workout was really intense.  I really enjoyed the squat cleans even though I am not pushing around that much weight yet.  Plan on taking tomorrow off and hitting the YMCA on Sunday for another CrossFit.

Monday, April 23, 2012

10 minutes Concept 2 Rower

10 minutes Elliptical

100 Burpee Pull-ups for time: 14:19

Friday 3/16/12

SATURDAY 120407

"Pheezy"
Three rounds for time of:
165 pound Front squat, 5 reps
18 Pull-ups
225 pound Deadlift, 5 reps
18 Toes-to-bar
165 pound Push jerk, 5 reps
18 Hand-release push-ups

115 Front Squat
135 Deadlift
115 Push Jerk

Time:18:00

Row 5k

Time: 19:56

40 minutes of basketball

Tuesday, April 4, 2012

TUESDAY 120403

Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees


Time: 12:57

Still feeling Sunday's 250 squats during this workout.  Burpees were solid though.