Michael

Today pretty much sucked! Running is far from my strong spot and back extensions were really hard to get through this time. took my a long 51:18!! Gotta work on it but at least i finished lol!

Fran

September 15, 2008
Prescribed female weight was still a little much for me this time but i did 55 lbs and jumping pull-ups. finished in 9:32! pretty happy with that time.
Went later that day and worked on abs with michelle and tried some other ab work outs!

Our Crossfit Pics!!

Goals

By the end of this year i want:
to have a 200 lb deadlift
to be able to do a pull up
to have my tummy flat ;)

WOD

September 2, 2008
Push Jerk
3x3x3x3x3x3x3
45 55 60 70 75 80 85
1 rep 90
1 max rep 95
worked on kipping
and got a new PR on my deadlift 185!

September 3, 2008
Back Squat
3x3x3x3x3
85 95 105 110 115
worked on kipping

September 4, 2008
Dead Lift
3x3x3x3x3
135 145 155 165 170
but my back started hurting so i only did 2 of the 3 on the last rep...

September 6, 2008
took it easy today cause of my back and just rowed and worked on kipping

September 7, 2008
took an extra rest day...

September 8,2008
Run 3K
20 mins
learned clean and jerk my PR is 90!
also got a new 15lb PR of 95 on my power clean!

September 10, 2008
Five rounds for max reps of:Body weight bench press - Pull-ups - Body weight back squat
I thought this one sucked! bench press was 65, pull ups was 3B assisted, back squat was 95
didnt write down all the reps for each though...

September 15, 2008
Fran: 9:32
55lbs and jumping pull ups