10/24/09 WOD

21-15-9-6
Back squat thrusters (Full squat to overhead press) 115#
ABMAT Sit ups: 21 reps
Kettlebell swings 35#: 21 reps
Total time: 15:19


20 minute HIIT Run
1.78 miles

10/23/09 WOD

30 minutes HIIT Bike


21-18-15-12-9
Pull downs
Seated Rows
Should Press
Dumbell Curl
Tricep Pushdowns
Total time: 24:27

10/21/09 WOD

50 minute HIIT run: 4.23 miles

10/20/09 WOD

30 minute bike


5 rounds for time:
7 pull ups
14 bench dips
21 sumo deadlift high pulls 95#
Total time: 17:07

10/19/09 WOD

30 minutes of HIIT biking

50-40-30-20-10

Squats

Sit ups

Back Extensions

Total time: 17:31

10/15/09 WOD

Five rounds for time of:
135 pound Hang squat clean, 15 reps
30 Push-ups

Total time: 23:07

40 minute bike: 15 miles

10/13/09 WOD

30 minute HIIT run: 3.1 miles

Modified "Elizabeth"
21-15-9 reps of:

Hanging Power Clean 135 pounds

Bench dips (42-30-18 reps)

Total time: 12:24

http://media.crossfit.com/cf-video/CrossFitGames09_TheCrucible.wmv

Los Angeles County Fire Department Camp 9

10/12/09 WOD

Felix Olschewski, Muenster Nienberge Germeny

30 minute bike: 10.88 miles
20 minute HIIT Run (Run 2 minutes,walk 1 minute): 1.92 miles


Modified "Fran"
21-15-9
Back squats to overhead press 95#
Pull-ups (Jumping)
Total time: 9:44

21-15-9
Sit ups
Back Extensions

INSANE VIDEO!

1:53 "FRAN"

http://media.crossfit.com/cf-video/CrossFitMontclair_Rhabdo153Fran.wmv

10/9/09 WOD

3.1 mile run (5K)

26:58 minutes

21-15-9-6

Sit-ups

Back Extensions

Total time: 4:10

21-15-9-6

Pull Ups

Squats

45# sumo deadlift high pulls

Total time: 12:56

Setting up the overhead squat:

http://media.crossfit.com/cf-video/CFJ_LisaRay_SetUpOHSquatTrailer.wmv

10/6/09 WOD

First time back to working out normally in almost a month since I severely pulled muscles in my lower back. Been taking it easy, mostly biking and walking 3-4 times per week without any stress on the lower back. Tested it out with a very light workout last week and it passed.

40 minute bike ride: 14.40 miles
20 minute run: 2.10 miles
WOD
21-18-15-12-9-6-3
95% back thruster: full back squat to an overhead press
Abmat Sit-ups
Back extensions
Total time: 19:56 Total reps: 252