Jul 20 2009
July 20, 2009
Monday 090720
For total reps:
Complete 2 minutes of each exercise followed by one minute of rest in between each exercise for a total of 29 minutes. Choose any order you prefer to complete the exercises.
Squats
Sit-ups
Pull-ups
Push-ups
Double unders
Back extensions
Box jumps (Men 20″ box, Women 17″ box)
Row (calories)
Ring dips
Burpees
Post total reps to responses.
Compare to March 27, 2009.
This Saturday, July 25th will be Jennifer’s going away party. Yes, Jennifer is leaving us to go out of state to pursue her Master’s Degree. The party will be at Phil’s house around noon. What you need to bring is a side dish, swimsuit, and whatever you plan on drinking. Please post in responses if you plan on attending. You can get directions to Phil’s house at the gym or you can call Breck (639-9144).
CrossFit Journal
last time on 3-27-09
Burpees = 50
Pull-ups = 59
Squats = 85
Ring dips = 48
Back ext = 58
Box jumps = 65
Push-ups = 66
Sit-ups = 66
Double unders = 111
Row = 34 calories
Total reps = 642
This time on 7-20-09
Burpees = 50
Pull-ups = 56
Squats = 84
Ring dips = 39
Back ext = 60
Box jumps = 65
Push-ups = 60
Sit-ups = 55
Double unders = 99
Row = 26 calories
Total reps = 594
I changed the order of the exercises:
Burpees = 39
Pullups = 21
Box Jumps = 74
Ring Dips = 17
Back Ext. = 42
Squats = 46
Push Ups = 36
Sit Ups = 51
DU’s = 59
Row = 35
Total = 420
And in my post workout haze, my public school math failed me again…sorry Andy and Brad…good job this morning!!
Lookin’ good, Jess!
441
math double checked by Breck
Sit ups = 60
Pullups = 40
Push Ups = 45
Double Unders = 71
Back Ext = 64
Box Jumps = 38
Row = 33
Ring Dips = 24
Burpees = 25
Squats = 70
Total Reps = 470
425 total reps.
Squat snatches
115X3
135X2
155X2
165X2
175X1 (PR)
Then:
Southwest Regional Qualifier Workout
21-15-9 reps for time of:
Box jump (Men & Women, 24″ box)
Kettlebell swings (Men 55 lbs, Women 35 lbs)
Sumo Deadlift High Pull (Men 95 lbs, Women 65 lbs)
As Rx’d
Time: 4:29
Starting August 1st I am going to be eating Paleo for thirty days. I’m hoping that some of you at the gym may want to join in! I know Saucier already said he was in. I am going to be blogging about my experience so everyone can follow. Take a few days to think about it. Read up on it. I have some links on my blog where you can find lots of good information. I’m really excited and I hope some more of you will want to join in the fun!
http://ginnydoespaleo.blogspot.com/
Samuel and I will be there for Jennifer’s going away party!
Ginny-
Samuel and I are also starting the Paleo Diet. We are finishing the book right now and have gone shopping for Paleo ingredients already to start us off on the right foot. Count us in our this adventure!
Yippee, Ginny!!! I am super pumped to see who follows the blog. Breck and I will work this evening to get it posted as a link to the right of the website… under “links”. : ) I noticed on the 30 day article, peanuts were eliminated as well. I have not done any research on the Paleo diet, but I wondered why this would be considered a bad food.. peanut butter/peanuts are a staple for the fat portion of my diet…
Awesome Ginny! I’m glad you’re trying it! I am sold on it, even though I’ve only been at it for a month. I already feel so much better–I’ll be very interested on how it affects your physical performance (which is stellar already!). Nicole, looks like there are protiens called lectins in peanuts (which are actually a legume not a nut) which can affect digestion/hormonal balance. Here is an article that goes into detail about grains/legumes:
http://nikkisblogspot.com/2008/10/dirty-grains-part-1/
I would sub peanuts for cashews or almonds. You can find both in ‘butter’ form too
Apparently peanuts are technically a legume and not a nut. Legumes are not Paleo friendly. That means peanut butter is out too. Yes, a bummer. I have read that Sunbutter is an acceptable replacement. They have it at Whole Foods. It is a sunflower seed spread.
475 in the following order:
Double unders = 90
Pull ups = 37
Back Extensions = 64
Squats = 76
Push ups = 45
Box Jumps = 30
Ring dips = 25
Burpees = 21
Sit ups = 62
Row = 25
446 reps
319
Mile run= 7:24
396
I’m still hurting from this one.
491 (+ one rep of ‘near death experience’ after sagging off the rower on the last set!)
Pull ups – 45
Box Jumps-59
Ring Dips-40
Double Unders-41
Back Ext-40
Push Ups-60
Sit Ups-65
Burpees-25
Squats-81
Row-37
Total-493
569 in the following order:
Double unders = 91
Squats = 70
Ring dips = 45
Box Jumps = 60
Pull ups = 45
Back Extensions = 50
Push ups = 63
Sit ups = 72
Burpees = 28
Row = 45
Total- 519
I felt sick for a good thirty minutes after this one. It did a number on me today. Last time I had a total of 544. Boo.
I am so in on the diet. I do the body for life diet now, which I do love. I am always up for a new challenge. However, I know nothing about the diet. Should I get a book? I know I can’t do seafood, but other than that I am good.