CF Open 1: AMRAP in 10, 30 du, 15 pwr sntch 75

03/25/11, CFV, 1000 - (219) 4 rounds plus 30 double unders plus 9 snatches

03/19/11, CFV, 1100 - (244) 5 rounds plus 19 double unders

03/16/11, CFV, 1000 - 5 rounds plus 3 double unders

Deadlift x 20

20 Deadlift @ Max Weight

Goal 285

*03/21/11, CFV, 0900 - 275 x 17

12/8/10, CFV, 1000 - 275

03/04/09 - 21 x 185#

5 Rds of 50' OH Lunge, Burpees

Five rounds for time of:
50 feet Overhead walking lunges, 45/35 pound barbell
21 Burpees

*03/21/11, CFV, 0900 - 15:57

15-12-9 clean 155, hspu

15-12-9
Clean (squat) 155
Hspu

*03/19/11, CFV, 1100 - 10:43

25-20-15-10-5 Toes to bar and wallball

25-20-15-10-5
Toes to bar
Wallball shots, 20/14 pound ball

03/16/11, CFV, 1600 - 7:47

Press 10-7-4

Goal: 115

03/17/11, CFV, 1600 - tried 135, got 6, so dropped down to 115 for next 2 sets and got it.

Cindy - 6 minutes

**03/16/11, CFV, 1500 - 8 rounds

Run 13.1 miles

03/13/11, Shamrock'n 1/2 marathon, 07:45 - 1:56 +/-

Bench Press AMRAP @ 245

03/10/11, CFV, 1600 - 135x5, 185x3, 225x1, 235x1, 245x4

Max Pull-up (butterfly)

Max set of pull-ups (butterfly)

03/10/11, CFV, 1400 - 47

Back Squat 3-3-3-3-3 (Taper Week)

03/09/11, CFV, 1530 - 95x5, 155x3, 185x3, 195x3, 205x3, 215x3

Body Fat Tests

Date: 3/8/11
Weight: 191
Lean LB: 177.15
Fat LB: 13.85
Body Fat: 7.2%


Date: 03/09/09
Weight: 205
Lean: 179.9
Fat: 25.1
Body Fat: 12.2%
Method: Tank Test
_____________________________________________________________________________________

Date: 07/27/09
BW: 199
BF%: 14.4 %
LBM: 170.4
Fat: 28.7
Method: InBody 520 Machine at U Funtional Training

Row 1000, amrap 10: 15 t2b, 15 burpee, row 1000

row 1000 meters
then,
amrap in 10 of the couplet:
15 toes to bar
15 burpees
then,
finish with row 1000 meters

03/02/11, CFV, 1430 - rows 3:30, 4:07 rounds = 3.75 Total time = 17:37

Max Pull-up Strict

One max set of no kipping no coming off of the bar dead hang pull-ups.

02/??/11, CFV - 19

Army PFT

2 min max push-up (no knees on ground, no resting on ground, palms stay on ground)
2 min max sit-up (no resting, no stopping)
Run 2 mile

02/??/11, CFV, -
push-up: 66
sit-ups: 58
2 mile run: 14:00