Monthly Archives: December 2009

Back Squat 5X5 Compare to 11/9/2009 Dylan 95-115-135-145-150 Mark 95-115-135-155-155 James 135-185-225-255-275 Cindy 55-65-75-85-90 Jess 55-65-75-70-70 Jeremy 95-115-135-145-145 ——————————————– Virtuosity  In music Virtuosity is defined as total mastery of one's instrument. Virtuosity is defined in gymnastics as “performing the common uncommonly … Continue reading →

4X 500 M Row Compare to: 8/20/09 —————- Turkish Get Ups   6 Reps Each Arm Mark 1:48-1:53.7-1:54.3-1:47.2 Mike 2:05-2:05.5-2:05 Cindy 2:08-2:06.4-2:11-2:09 Jess 2:05-2:06.7- 2:07 – 2:07 Alex 3:04 – 2:44.1 Jeremy 1:43.5- 1:45- 1:43.3 – 1:40.7 Adrian 1:51.4 – … Continue reading →

CrossFit Total Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep Compare to: 10/21/09 Name Squat Press Deadlift Total Dylan 155 135 305 595 Mark 215 115 275 605 James 335 180 405 920 Lee 140 85 225 … Continue reading →

For time:  Run 800 meters 30 Hip/Back Extensions 30 V-ups 30 Hip Extensions 30 Knees to Elbows 30 Back Extensions 30 AbMat Sit-ups Mark 15:12 Cindy 14:10 Jess 15:18  

Snatch 3X3 Overhead Squat Press Into Bottom Snatch Balance Snatch Pull Snatch High Pull Muscle Snatch Snatch —————- Snatch 7 X 1 Dylan 55-65-70-75(F)-75-80-85(F) 85 Brian 55-65-70-75-80-85-90 Jess 25-35-35-35-35-35-35 Mike Drilled the High Pull