DB Push Press and Deadlift

DB Push Press 5-5-5-5-5
Deadliftt 5-5-5-5-5

05/26/09 - DBPP=60,65,70,75,85
DL= 275, 295(1), 295(3), 285, 295(3)

Push Jerk, Pull-up, Push-up all done at Potomac CrossFit

6 rounds for time:
3 Reps Locked Overhead, 185/125 lbs
6 Pull Ups
9 Push Ups
Post time to comments.

05/24/09 - 10:24

CrossFit Alexandria

Stumbled into a den of fire breathers.
Out of 15 people doing Murph at 8am on a Sunday morning - 10 wore vests. 2 ladies wore vests.
This place was a powerhouse! I can't believe no one qualified for the games. That means the Dirty South is going to have crazy athletes representing.
Google maps let me down, tried to take me through an army base on a road that was closed. In my scramble to make up time, got pulled over and got a speeding ticket.
That through me severley behind schedule and therefore I missed the warm-up. Murph cold, not fun. Did I say cold, actually 80 degrees and humid.
A good workout. I would recommend this place. Form police were lacking. Saw lots of dog squats. But with Murph, who cares.....

GI Jane was there. She did the workout as RX'd with a 20 lb vest. 2 other females went no vest.
A powerhouse. Soldier central.

Row with Bench Press Body Weight

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

05/18/09 - 41:00 , this sucker was hard - bench press the limiting factor. 60 reps at body weight, 3 bars of death is 55. Completed at 6am CrossFit Oakland. Main page workout was same.

Heavy Thrusters, Sprints - From CF Football

For Time:
20 Thrusters 135/85
Sprint 20 yards
15 Thrusters 135/85
Sprint 40 yards
10 Thrusters 135/85
Sprint 80 yards
5 Thrusters 135/85
Sprint 100 yards

05/15/09 - 13:12

Sweet Sixteen

"Sweet Sixteen"
5 Rounds For Time:
16 Wall Balls 20/12
16 KB Swings 35/26
16 Sumo Deadlift High Pull 75/55
16 Pull Ups
16 Ab Mat Sit Ups
Run 200M

05/13/09 - 32:00

Deadlift, Weighted Dips

Deadlift 3-3-3-3-3 Reps
Weighted Dips 5-5-5-5-5 Reps
Alternate Between Exercises

05/12/09 - 403
DL: 295, 305, 315, 315, 225
WDips: 60, 70, 80, 88, 100(m)

Level III Skill Work

05/10/09 - Focused skill work on Level III standards
Pistols - 7 each leg
Ring Push-ups - 23
Handstand Push-ups - 1
Hanging Straight Leg Raise - 11
Row 500m - 1:26
Vertical Jump - 25" (approaching and standing)
Ring Dips - 15