Crossfit

April 11, 2011	Michael	Three rounds of Run 800m 50 back extensions 50 sit ups
Ran the 800m at 8.3MPH. As I'm doing the full routine now, time the routine next time.
April 4, 2011	Run 5KM	23:16
March 21, 2011	Crossfit West 01	Run 400m 15 each of squats, push-ups, dips 12 each of squats, push-ups, dips 9 each of squats, push-ups, dips run 400m
Did some of the last dips as negatives only. Followed the routine with 25 minutes on the treadmill at various inclinations and speeds burning 305 calories.
March 16, 2011	Run 5KM	23:36
March 14, 2011	Michael	Three rounds of Run 800m 40 back extensions 40 sit ups
The real Michael routine calls for 50 of each. I ran each 800M stretch at 8.2MPH and with variable inclines from 0-3%. If spry, do 45 next time, if not, do 40 again.
March 11, 2011	Crossfit's MONDAY 090518 routine	Benchpress 120lbs x 30, row 500m Benchpress 120lbs x 20, row 1000m Benchpress 120lbs x 10, row 2000m
The real routine calls for body weight press, I'm not there yet. Still need to keep to 120lbs next time I do this.
March 8, 2011	Homemade March 8, 2011	AMRAP in 12 Minutes of 10 Burpees 10 Overhead weight walking lunges
I did 5 rounds with 81 remaining seconds. Next time pick up the pace a little to try and get a sixth round in. Followed the routine with 20 minutes on the treadmill at various inclinations and speeds burning 170 calories.
March 4, 2011	Run 5KM	23:56
March 2, 2011	Homemade March 2, 2011	10,9,8,7,6,5,4,3,2,1 of Hand Stand Push Ups Pull Ups Dips Push Ups Squats
I did true HSPUs in round 1 and half of round two and two of 8 in round 3. The remaining HSPUs I did with my knees on an exercise bench keeping my back as vertical as possible. After I completed the round of 5 I stopped as I couldn't any longer support myself for the modified HSPUs or the dips or the push-ups and I had reduced the pull-ups to mostly jumps.
February 28, 2011	Michael	Three rounds of Run 800m 30 back extensions 30 sit ups
Before doing the routine I did 3x10 52lbs back squats, then 2x5 72lb back squats. The real Michael routine calls for 50 of the back extensions and sit-ups. I ran each 800M stretch at 8.2MPH. Do 35 next time and take a longer break between the weighted squats and the routine.
February 15, 2011	Run 5KM	24:32
February 8, 2011	Run 5KM	24:08
I felt really good and psyched for this run and started at 7.5mph and kept at that or higher for almost the entire run.
February 3, 2011	Crossfit's MONDAY 090518 routine	Benchpress 110lbs x 30, row 500m Benchpress 110lbs x 20, row 1000m Benchpress 110lbs x 10, row 2000m
The real routine calls for body weight press, I'm not there yet. Still need to keep to 110lbs next time I do this.
February 1, 2011	Run 5KM	26:02

Crossfit 2010

November 24, 2010	Jackie	Row 1000M 50 x 45lb thrusters 30 pull-ups
As requested except did 32lbs for the thrusters. I twisted my back part way through the rowing so I had to slow down. There are 2.5lb weights, next time add them to go up to 37lbs. The thrusters I did in groups of 10, next time try 13-13-12-12. The pull-ups I did 6,6,6,4,4,4.
November 22, 2010	Homemade HSPU routine	3 rounds of 3 handstand pushups 10 burpees 20 squats
My intention was to do five rounds, but I couldn't do any more HSPUs. The routine went by too quickly, so after a short break to catch my breath I ran 5KM in 25:52, not a great time, but considering it was after all of those burpees, I'm pleased I managed to complete the 5KM.
November 19, 2010	Crossfit's MONDAY 090518 routine	Benchpress 110lbs x 30, row 500m Benchpress 110lbs x 20, row 1000m Benchpress 110lbs x 10, row 2000m
The real routine calls for body weight press, I'm not there yet. Still need to keep to 110lbs next time I do this.
November 17, 2010	Michael	Three rounds of Run 800m 25 back extensions 25 sit ups
The real Michael routine calls for 50 of each. I ran each 800M stretch at 8.2MPH. Do 30 next time.
November 15, 2010	SUNDAY 101114	As many rounds in 12 minutes of Run 400M 5 Deadlifts