20091231

Friday the 1st of January, 2009

Happy New Year!

The gym will be open from 1-3pm for skills, drills or a workout of your choice.

What's your fitness goal for the week, the month and the year?

What's your plan to achieve it?
video

6 comments:

Martin Mobiles & Sculpture said...

Hi 305. Check out CrossFit Copenhagen wmv posted Dec 28 on CrossFit Main Site.

Martin Mobiles & Sculpture said...

Enjoyed having Dan, Tina and Kaya in Wisconsin. Nice to work out with Dan at our gym. Learned more stuff from him that I'm using to add variety. HAPPY NEW YEAR CF305.

DM said...

NYD Workout
PTTP DL 250x5, 225x5
c2b dh pull ups x5x2
bench press 205x5,5,4,3,3
back squat 235x5x3
75 meter sprint x4
(two against wind, two with)

2010 goals

325 back squat (270)
425 dead lift (400)
175 press (155)
225 squat clean (205)
240 power clean & jerk (215)
175 snatch (150)
sub 58:00 crandon sprint tri(58:07)
sub 18:00 5krun(CF18:41/preCF16:51)
5:00 mile (CF 5:08/preCF 4:44)
2:02 half mile (CF2:11/preCF1:58.9)
:53 quarter mile(:56.3/preCF :50.3)
7 deadhang muscle ups (5)
sub 7 helen (7:20)
sub 4 fran (4:48)
sub 7 jackie (7:06)
sub 2:30 grace (2:37)
54" box jump (50)
60" running box jump (?)
sub 35 murph (35:28)
20 on cindy (19)
40 kip/b'fly pull ups (39)
20 dead hand pull ups (17)
150 on nicole (145)
keep dunking
60 perfect push ups (?)
10 perfect hspu (6)
21 wide grip hspu (15)
19:59 5000m row (?)
6:59 2000m row (?)
3:20 1,000m row (?)
1:27 500m row (1:29.2)

Get stronger, do CF compeition.
switch gears...
Get lean, get fast, build lungs, do tri season to the best of my ability.
Gonna be a good year.

Slim Biscayne said...

Bench press
135x5
205x5
255x5x5

Slow GHD sit-ups with 10lbs. med ball held overhead
5x5

5 ab wheel roll outs from knees
10 wall slams per side

5 rounds not for time
Last round cut short by equipment failure

plank hold 1:24

DS said...

new years resolution
loose fat, get paleo. rehabilitate wrists

we doing paleo again joe? do it do it

Slim Biscayne said...

I want to get my body fat% down to around 13% and bodyweight to around 210-220

I want:

Press 250
Bench 400
Front Squat 400
Squat 500
Deadlift 600

power clean 250
clean and jerk 300
snatch 200

100 push ups
200 sit ups
Handstand

10 dead hang pull-ups
15 chin ups
20 kipping

Get muscle ups

Cindy 20 rounds
Fran under 5
Grace under 3
Fight Gone Bad 300+

Mile under 7:00
5k under 27:00