Friday, April 30, 2010

Lift

6 consecutive muscle-ups
6 pullups at +5lb, 10 pushups
5 pullups at +10lb, 10 pushups
4 pullups at +15lb, 10 pushups
3 pullups at +20lb, 10 pushups
2 pullups at +25lb, 10 pushups
1 pullup at +30lb
Deadlift: 10 at 95, 8 at 135, 6 at 185, 4 at 215, 2 at 235lb
Bent-over rows: 10 at 45, 10 at 75, 15 at 45lb
3x10 45degree extensions at 25lb
10 DB curls at 20lb, 8 DB curls at 25lb, 10 BB curls at 45lb

Tuesday, April 27, 2010

Lift

10 pushups
3 slow pullups
10 pushups at +45lb
10 overhead squats at 45lb
8 overhead squats at 55lb
6 pushups at +50
6 overhead squats at 66lb
6 squats at 135lb
6 squats at 155lb
4 squats at 175lb
3x6 push press at 95lb

Friday, April 23, 2010

Blood on the Bar

Today began the 2010 Club Season for NJ Mixed Ultimate.

5 muscle-ups

Crossfit 4/23/10 Scaled:
3 rounds of 15 cleans at 111lb, 15 burpees
Finished in 8:50

Also played the Cook course, finished in second place at +2.