CrossFit Austere - Week 1, Day 2

31 July 2009

Warm Up: 3x10 Arm/Trunk/Neck rotations; 10-8-6 Squats/Push Ups
3x20 AbMat Sit Ups

Helen
3 rds for time
400 meter run
50 lb kb swing x 21
12 pull ups

Time: 19 minutes

PR by 2 minutes!

CrossFit Austere - Week 1, Day 1

29 July 2009

Warm up - 10,8,6 push ups/squats. 3x10 trunk/arm/neck rotations.
3x20 AbMat Sit Ups

Ivan
Rds in 20 minutes
70lb Push Press x 12
Pull up x 10

Result - 7 rds

Still having stomach problems but have to get back on the horse.

The Austere program was developed by Greg Glassman for the Canadian army. It's a 9 week boot camp-ish program. It will take me longer than that since I will still be sprinkling in some swims and bike rides. We have Hightstown tri in September!

NJ State Triathlon

26 July 2009

500 m Swim
11.5 mile Bike
5 k Run

2hr 5 min

This really sucked. I had stomach problems throughout and cramps during the run. Had to walk it. I didn't eat well over the weekend. I always have a nervous stomach before these. I need to plan very carefully for the next one.

CrossFit Football, Week 11, Day 4

19 July 2009

Warm Up: 3x10 arm/neck/trunk rotations; 10-8-6 Push Ups/Squats
Squat - 5x(45,65,95)
Press - 5x(45,65)

SWOD
Squat - 5x5 - 115,125,135,135,135
Press - 5x5 - 95,105,110,110,110

MetCon
5 rds for time of:
7 Deadlifts 135#
21 Jumping Jacks

SWOD Time: 24 minutes
MetCon Time: 7 minutes

Tri Training - last one before NJ State Tri!

18 July 2009

10 mile bike - 38 minutes

500 yd swim - 16 minutes

CrossFit Football, Week 11, Day 3

17 July 2009

Warm Up: 3x10 arm/neck/trunk rotations; 10-8-6 Push Ups/Squats
Clean & Jerk - 3x3 45#

SWOD
Chin Ups - 3 x max 7-7-7

MetCon
CF Football Grace
15 C&J 95#, Sprint 1 Full Gasser
10 C&J 95#, Sprint 1/2 Gasser
5 C&J 95#, Sprint 1/4 Gasser

SWOD Time: 10 minutes
MetCon Time: 20 minutes

CrossFit Football, Week 11, Day 2

15 July 2009

Warm Up: 3x10 arm/neck/trunk rotations; 10-8-6 Push Ups/Squats
Squat - 5x(45,95,115)

10 rds for time of:
3 Squats - 125#
3 Pull Ups
3 Dips

Total Time: 15 minutes

Tri Training

12 July 2009

10 mile bike - 40 minutes

500 yd swim - 15 minutes

CrossFit Football, Week 11, Day 1

11 July 2009

Warm Up: 3x10 arm/neck/trunk rotations; 10-8-6 Push Ups/Squats
Squat - 5x(45,95,115)

SWOD
Squat - 5x5 - 135,140,145,150,155
Bench - 5x5 - 135,140,145,150,155

MetCon
Sprint - 10 x 40 yds

SWOD Time: 38 minutes
MetCon Time: 6 minutes

CrossFit Football, Week 10, Day 5

10 July 2009

Warm Up: 3x10 arm/neck/trunk rotations; 3x10 Push Ups/Squats

SWOD
Deadlifts 5 RM - 135,160,185,205,225,240
Chin Ups - 3x max - 6,6,6

MetCon
3 Power Snatches on the minute for 10 minutes.

SWOD Time: 24 minutes
MetCon Time: 10 minutes

CrossFit Football, Week 10, Day 4

8 July 2009

Warm Up: 3x10 arm/neck/trunk rotations; 10,8,6 Push Ups/Squats
Press - 5x(45,65,95)
Front Squat - 5x(45,65,95)

SWOD
Press 5 x 5 - 105,110,115,115,115

MetCon
5 rds for time of:
7 Front Squats 95#
7 Burpee Pull Ups

SWOD Time: 12 minutes
MetCon Time: 18 minutes

CrossFit Football, Week 10, Day 3

6 July 2009

Warm Up: 3x10 arm/neck/trunk rotations; 10,8,6 Push Ups/Squats

Tabata Deadlift - 155#
All 5's.

CF Football Day Off

5 July 2009

Swim 600 yds - 20 minutes

Sourland Hike - 90 minutes

Not a real day off, just no weights!

CrossFit Football, Week 10, Day 2

4 July 2009

Warm Up: 3x10 arm/neck/trunk rotations; 10,8,6 Push Ups/Squats

4 rds for time:
Complete the cycle 7 times:
Power Clean
Thruster
Back Squat
Rack Jerk

Workout Time: 17 minutes at 75#.

CrossFit Football, Week 10, Day 1

3 July 2009

Warm Up: 3x10 arm/neck/trunk rotations; 10,8,6 Push Ups/Squats

For time:
7 rds of 7 burpees (+ 1 to grow on)

Time: 10 minutes

I'm so sore from the squats a couple of days ago that this is all I can do.

Added a 10 mile bike ride a couple of hours later. Loosened me up nicely.

CrossFit Football, Week 9, Day 5

1 July 2009

Warm Up: 3x10 arm/neck/trunk rotations; 3x5 Push Ups/Squats
Squat - 45x5, 95x3, 115x2

SWOD
Squat - 5 x 5 135, 155, 165, 175, 180
Bench - 5 x 5 135, 155, 165, 175, 185

MetCon
5 rds for time:
Sprint - 40 yds
Pull Ups x 5

SWOD Time: 37 minutes
MetCon Time: 8 minutes