CrossFit Austere - Week 5, Day 1

30 Aug 2009

Warm Up: 3x10 trunk/arm/neck rotations;
7-5-3 Overhead Squats (PVC)

10 mile bike - 43 minutes
500 meter swim - 17 minutes

CrossFit Austere - Week 4, Day 5

29 Aug 2009

Warm Up: 3x10 trunk/arm/neck rotations;
USMC Daily 7
7-5-3 Overhead Squats (PVC)

rds in 20 min of
50 lb clean (50# KB)
10 push ups
150 meter run

Time: 20 minutes, 5 rds

CrossFit Austere - Week 4, Day 4

27 Aug 2009

Warm Up: 3x10 trunk/arm/neck rotations;
10-8-6 Overhead Squats (PVC)/ Push Ups

Kelly
5 rds for time
400 meter run
30 wall ball, 20 lb
30 box jump, 20 in

Time: 3 rds, 30 minutes

CrossFit Austere - Week 4, Day 3

25 Aug 2009

Warm Up: 3x10 trunk/arm/neck rotations;
10-8-6 Overhead Squats (PVC)

pull up/push up/squat
25-15-5
20-15-10
15-15-15
10-15-20
5-15-25

Time: 25 minutes

CrossFit Austere - Week 4, Day 2

23 Aug 2009

Warm Up: 3x10 trunk/arm/neck rotations;
10-8-6 Overhead Squats (PVC)/ Push Ups

Gagetown
for time
400 meter run
21 Thrusters 70 lbs
21 pull ups
800 meter run
21 Thrusters 70 lbs
21 pull ups
400 meter run

Time: 43 minutes

CrossFit Austere - Week 4, Day 1

22 Aug 2009

Warm Up: 3x10 trunk/arm/neck rotations;
10-8-6 Overhead Squats (PVC)/ Push Ups

rds in 20 min of
60lb x 10 deadlift
50lb x 8 hang power clean
70 lb x 6 push press (35# DBs per hand)

Time: 20 minutes (8 rds)

CrossFit Austere - Week 3, Day 5

21 Aug 2009

Warm Up: 3x10 trunk/arm/neck rotations;
10-8-6 Overhead Squats (PVC)/ Push Ups

15,12,9,6,3 rep rds for time
65 lb clean
Dips

Time: 19 minutes

CrossFit Austere - Week 3, Day 4

20 Aug 2009

Warm Up: 3x10 trunk/arm/neck rotations;
10-8-6 Overhead Squats (PVC)

3 rds for time
Run 400 meters
21 burpees
21 pull ups

Time: 37 minutes

It's 9 pm and still 85 degrees. Daddy don't do good in this heat.

CrossFit Austere - Week 3, Day 3

17 Aug 2009

Warm Up: 3x10 trunk/arm/neck rotations;
10-8-6 Power Snatch + Overhead Squats (45#)

Frelen
4 rds for time
400 meter run
15 swings - 50 lb
15 pull ups

Time: 29 minutes

CrossFit Austere - Week 3, Day 2

16 Aug 2009

Warm Up: 3x10 trunk/arm/neck rotations;
3x5 Overhead Squats (PVC); 3x5 Jumping Jacks

10 mile Bike - 45 minutes
500 meter Swim - 16 minutes

CrossFit Austere - Week 3, Day 1

15 Aug 2009

Warm Up: 3x10 trunk/arm/neck rotations;
10-8-6 Overhead Squats (PVC);
10-8-6 Power Snatch (45 #)


Cindy (as many rds in 20 mins. of)
5 Pull Ups
10 Push Ups
15 Squats

Time: 20 minutes, 9 rds.

CrossFit Austere - Week 2, Day 5

14 Aug 2009

Warm Up: 3x10 trunk/arm/neck rotations;
10-8-6 Overhead Squats (PVC);
10-8-6 Overhead Press (45 #)
7-5-3 Deadlift (60,110,140)

15,12,9,6,3 rep rds for time
140lb deadlift
handstand push ups

Time: 12 minutes

CrossFit Austere - Week 2, Day 4

12 Aug 2009

Warm Up: 3x10 trunk/arm/neck rotations; 10-8-6 Overhead Squats (PVC); 10-8-6 Overhead Press (45 #)

Fran
21-15-9 reps for time
70 lb thruster
pull ups

Time: 17 minutes

CrossFit Austere - Week 2, Day 3

10 Aug 2009

Warm Up: 3x10 trunk/arm/neck rotations; 10-8-6 Overhead Squats (PVC)

For time
15,12,9,6,3 Hand Stand push ups
3,6,9,12,15 L pull ups

Total Time: 16 minutes

CrossFit Austere - Week 2, Day 2

9 Aug 2009

Warm Up: 3x10 trunk/arm/neck rotations; 10-8-6 Overhead Squats (PVC)

Tabata
for time, 8 rds 20sec work, 10 sec rest
double unders
push ups
sit ups
pull ups
air squats

Total Time: 24 minutes

CrossFit Austere - Week 2, Day 1

7 Aug 2009

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

Camille
3 rds for time
600 m run
5 x (5 pullups,10 push ups,15 squats) (I did 3 x ())

Time: 36 minutes

I got very close to Pukie on this one.

CrossFit Austere - Week 1, Day 5

4 Aug 2009

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

1.5 mile Run

Time: 16 minutes

Swim: 15 minutes

CrossFit Austere - Week 1, Day 4

3 Aug 2009

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

21-18-15-12-9-6-3 reps of
50# Front Squat (25# per hand)
Sit Ups

Time: 19 minutes

Swim: 1 hr with Max

CrossFit Austere - Week 1, Day 3

2 Aug 2009

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

5 rds for time
400 m run
Power Clean x 15 reps (30# Db per hand)

Time: 25 minutes

Swim: 20 minutes