Physical Training Log

I am super proud of myself for completing all of my workouts this week! I've had a lot going on recently, so finding time to workout has been difficult.  Due to other commitments, I completed my workouts early this week.  Here they are!

Remember, the workouts listed below are a representation of what I completed this week.  Please consult your physician before beginning a physical training program.

Saturday, September 15, 2012

Deadlift (5 repetitions of each) – 65, 70, 80, 90, 100, 115

Thrusters (20 pound dumbbells) x 7

Ball slams (25 pound ball) x 7

Row x 250 meters

Complete as many rounds as possible in 10 minutes, while maintaining good technique

= 4 rounds

Monday, September 17, 2012

Press (5 repetitions of each) – 30, 45, 50, 55, 60, 70

Run to the neighbor's mailbox and back

Row x 500 meters 

Complete 4 rounds as quickly as possible, while maintaining good technique

= 17:27

Wednesday, September 19, 2012

Back Squat (5 repetitions of each) – 45, 55, 65, 70, 85, 95

Burpees x 5

Thrusters (20 pounds dumbbells) x 5

Complete as many rounds as possible in 10 minutes, while maintaining good technique

= 9 rounds + 5 burpees 

* Here are two demonstration videos for thrusters.
http://media.crossfit.com/cf-video/CrossFit_BBThrusters.wmv
http://www.youtube.com/watch?v=BNTW7B09VJg

* Here is a demonstration video for ball slams.
http://media.crossfit.com/cf-video/CrossFit_BallSlams.wmv

* The distance to the mailbox and back is approximately 1/2 a lap on the track.