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