9.24.12

WOD: Shoulder Press: 3-3-3-3-3-3-3

I Did: Strict Shoulder Press:

110x3-110x2.5-110x2-105x3-105x3-105x3-105x3

9.21.12

WOD: Made-Up -- Getting back to it after Vacation

At Tabitha's Club 4 Employee Gym
3 rounds, 1 minute of each exercise, 35 lb. DB each hand
Push-Ups
Seated Press with Feet Off Ground
Sit-Ups (with one DB on chest)
Planked Rows
Squats
Rest

9.12.12 Grand Tetons

Hiking with Ells:
Surprise and Amphitheater Lakes. 9.2 miles, 3,700 ft. elevation gain.

9.11.12 Grand Tetons

Hiking with Ells:
Bradley and Taggart Lakes, 5 miles?

9.10.12 Grand Tetons

Hiking with Ells:
Jennie Lake with Hidden Falls and Inspiration Point, to junction with Cascade Canyon Trail, 9.2 mi?
Swan Lake and Herron Pond, 3 miles

9.9.12 Grand Tetons

Hiking with Ells:
1 Hour at Bradley Lake in National Forest
2.2 miles at GTNP, Grandview Point

9.6.12 "Helen"

WOD: "Helen"

For Time:

Run 400 meters

55-lb. Kettlebell Swings, 21 reps

Pull-Ups, 12 Reps

I Did: 21:06 of:

Run (about) 1/4 miles (twice around the building)

55-lb Kettlebell Swings

Pull-Ups on Bar with Toes behind me on bench.

5/22/12: I Did: 19:24 of 3 rounds of Run .25 miles (treadmill), 21 KB Swings with 35 lb. Dumbbell, 12 Pull-ups with 44-lb. assist.


On 7/23/11 I did "Helen" in 23:00 doing the KB with a 45-lb. Plate and the Pull-ups with 66-Assist.

9.5.12

WOD: 100 Thrusters for Time, 135-lbs.

I Did: 19:31 and had to scale the weights to
Thrusters:
1-25 = 95 lbs.
26-55 = 45 lbs.
56-100 = 65 lbs.

Probably could have done them all with 65-75 lbs.

9.4.12B "Manion"

WOD: "Manion"
7 rounds for time of:
Run 400 meters
29 135-lb. Back Squats

I Did: 38:24 of:
Run 1/4 mile  (two laps around building)
29 95-lb. Back Squats

9.4.12A

WOD: Three rounds of: Run 800 meters; Rest 2 minutes

I Did:  19:46 of Run 1/2 mile and rest 3 minutes between.
Ran in 95 degrees, FASTING, on L street by work (hilly).
Did: 4:24, 4:39, 4:47