Bench

Bench Press 280# x1 May 2014

Squats 225x3 Bench 215x3x4 + 230x3

Saturday

Bench max 245#

35 sips
35 kb swings
10 dips
20 sups
20 kb swings
6 dips

Last Week again!

ME:
Bench Press-worked up to 225#x2

WOD

9-6-3

115#Thrusters
Dead Hang Pullups

Tough Mudder

ME-Bench Press
worked up top 225# x1

Tough Mudder workout...much scaled

Lifting

Bench Press 185
Squats 185

Crossfit warm up

Bench Press #205 1-2 reps for 5 sets

Sunday 084
Warm-up: Hydrate and warm up. If you're sore from yesterday, focus on those areas longer and more in depth.
WOD: Rest
Strength: Low back squat 5 x 5 245#. Work as heavy as you can still maintain great form and a full set.
Bench Press 5x1 205, 215, 225, 235
Endurance: Recovery – Choose to Run for 20 minutes, swim for 10 or row for 10. Keep it moderate today and get the blood flowing.
Coach's Comments: Equipment needed - Oly bar and weight. Take the chance once your finished to stretch and focus on active recovery.

Thursday I did 5 sets of BP, Squats and Dead Lifts

5 reps

185, 200, 255

Sealfit

warm up

5 rounds for time:

4 thrusters 85#
8 burpees
12 lunges supposed to use 85# but did BW

9:18

5 sets of 12 BP
155#

SEALfit.com

warm up
3 bear crawls
some kb swings

Angie:
50-40-30-20-10
double unders and situps
12:00 total time...did a lot of du but not 100%
did 3x for su

3 sets of max reps bench at 135-28-15-11
25 stepups

Bench

Warmed up

6 sets of Bench at 1 Rep

205 and 215

Catching Up

I ran every day since my last post...including that day...I did not run or work out yesterday though.

Today,

Weighted Plups wiht 50#

1-1-1-1-1

Bench Press

#185
5-5-5-5-5

Curls

Squats and BP

Squats

5x5x265

Bench Press

5x5x185

Workout with Steve-heavy

CFWUX3

Dead Lifts
several sets...max 330#

Bench Press
Several sets
Max 245...attempted 265....almost

miscellaneous stuff

Testing

New Power Rack
More Steel
Test Photo
Dead Lift 305#
Bench Press 255#
Press 145#

Crossfit North Site has been disbanded...!!

Lifts

Squats
A few sets at 135 just to get back into in
Bench
185x5x3
Pullups