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Lifting Ourselves and One Another

Tuesday, June 30, 2009

10 rounds for time:

15 Deadlift

10 Push Up

Coach’s notes:  Guys use 155 lbs and gals 95 lbs for deadlift.  Ensure in each push up chest is physically touching the floor, arms reach full extension and body stays neutral.  Post time to complete to comments.

Comments: 21

6 a.m. – Really good warm-up followed by:
AMRP in 20 minutes of:
7 DB hang squat thrusters
12 jumping chinups
17 situps
Rick = 11 rnds with 30lbs
Adelle = 10 + DBHST, JC, 10 situps
It was a good one. Thanks James

bumper plates would have gone faster

just got back from 2 week vacation

16:32 as required

bad time i could shave alot off that

Did this workout at the “y” at 3:30 and got the look of what quit making so much noise…all I could think about was go back to your elliptical machine and watch TV. Doing the bacon sizzle at the end…thanks
As rxd = 9:46

as Rxd, just over 9mins, I think around 9:04 or 06 ish. Deads were unbroken all rounds but last two, same with pushups, pretty much moving as fast as I could during the exercises. Need to cut down on the small break. Take one breath and regrip, not three

with 135# DL 13:25min
I hope my back is one piece tomorrow

DL’s are killer on me!

27:45 all singles after round 4. Yowzers!!!


As RX: 19:18

Just getting killed by these work-outs!

Neil as rx’d 21:36 – had unbroken sets until rd 8, 8 & 7 DL, unbroken PU, rd 9, unbroken, rd 10, 10 & 5 DL, unbroken PU
Judy 95 lb DL and PU from knees – 20:24

Thanks Michelle for all your great instruction!!

13:49…almost all pushups from toes, subbed a few with my knees to get me back up!

8:25 as rx’d


DLs as rx’d, PUs from knees

as rx’d 10:53

13:13 as rx’d.

Pushups have been feeling better, but I think I’m still taking too long of breaks. Thanks Michelle for the push the last couple rounds.

15:22 as rx’d

push ups definitely sucked.

D – 6am w James AMRP in 20 minutes of: 7 DB hang squat thrusters 12 jumping
chinups17 situps – Did 12 rounds + 3 DB hand squat thrusters (30lb)
– 6pm w Michelle, DL and Push ups as Rx’d – 13:49

This workout looked like a great one! … In Vancouver and did Crossfit BC’s WOD
Total: 24:00 (around there)

“Catch U’r Breath”

200m Run
30 Box Jumps
30 Push Ups
30 Walking Lunges
30 V-Sits
30 DB Thrusters 20/30
30 Pullups
30 KB Swings 35/50
30 DB Weighted Situps 25/35
30 Double Unders
400m Run

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