Five rounds of:
100′ Plate Overhead Walking Lunge (45/25)
25 Push-ups
Run 400m

09/28/09, CFP, - 27:40

Birthday Bashing Kevin and Faith

“Blame it on Kevin and Faith”
Run 800m
35 Double Unders
23 Pull-ups
35 Front Squats 135
23 Push-ups
35 Squats
23 Sit-ups
Run 800m

09/23/09, CFP, 1600 - 16:28

hspu, pull-up, kb swing, sit-up, burpees

For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees

09/22/09, CFP, 1500 - 22:25

DL 10-10-10, then mini met of kbsn, push-up, run

Deadlift
10-10-10
then, rest 3-5 minutes and complete
Three rounds of:
10 Kettlebell Snatch Left (55/35)
10 Kettlebell Snatch Right (55/35)
20 Push-ups
Run 200m

09/15/09, CFP, 1730 - 275(10), 285(10), 295(6-4), met-con = 12:12

Fran on the Run

21 Thrusters (95/65)
21 Pull-ups
Run 800m
15 Thrusters (95/65)
15 Pull-ups
Run 400m
9 Thusters (95/65)
9 Pull-ups
Run 200m

09/15/09, CFP, 1400 - 15:20

Press 3-3-3 Push Press 3-3-3 Push Jerk 3-3-3

Press 3-3-3
Push Press 3-3-3
Push Jerk 3-3-3

Next Goal
Warm-up 3x45, 3x85, 3x115
Press 3x145, 3x155, 3x165
Push Press 3x175, 3x185, 3x195
Push Jerk 3x205, 3x215, 3x225

09/13/09, CFP, 1500 -
Warm-up 5x145, 3x95, 3x135
Press 3x155, 1x165, 3x155
Push Press 3x165, 3x175, 3x185
Push Jerk 3x195, mx205, 3x200, 3x205

"Deadleg" - Main Page 09/09/09

Four rounds for time of:
100 ft Walking lunge, carrying 35 pound dumbbells (30# db's per main page)
24 inch Box Jump, 30 reps
Pull-ups, 30 reps (weighted pu's per main page)

09/12/09, CFP, 0830 - 26:00 (+/-)
This one was brutal!!

Heavy with mini: Deadlift then DB Snatch and row

Deadlift 3-3-3-3-3

For Time:
15 Each Arm DB Muscle Snatch 55/30
Row 250m
10 Each Arm DB Muscle Snatch 55/30
Row 250
5 Each Arm DB Muscle Snatch 55/30
Row 250

09/10/09, CFES, 0600 - 335x3, 6:00 +/-
275, 315, 325, 335, 335

5 Rds of 15 Snatch and Run 400

From crossfit.com 08/29/09

Five rounds for time of:
95 pound Power snatch, 15 reps
Run 400 meters

09/09/09, CFP, 1730 - 27:00 (+/-)
Cashed out major!!! for 20-30 afterwards.

Hiking

Loch Leven Lake Trail
From Big Bend Trail Head to Lower Loch Leven Lake - 5 miles

http://www.fs.fed.us/r5/tahoe/documents/rec/LochLevenROG.pdf

Quarter Gone Bad

5 rounds of:
15 sec of 135 pound thruster
45 sec rest
15 sec of 50 pound weighted pull-up
45 sec rest
15 sec burpee
45 sec rest

09/05/09, CFP, 930 - 90
135# Thrusters - 5,5,5,5,4 = 24
35# Pull-ups - 8,6,6,6,6 = 32
Burpees - 7,7,7,6,7 = 34

Weighted Pull-ups 5x5

Weighted Pull Ups 5-5-5-5-5 Reps

09/02/09, CFES, 1200 - 53, 68, 63(3), 63, 71(3)

7 rd sdhp and ring dips

Seven rounds for time:
10 Sumo deadlift high pull (95/65)
10 Dips

09/01/09, CFP, 1500 - 9:17
This is a good one! good volume, good weight, good pace, good intensity, good combo of a pull and push.