Wednesday the 28th of October, 2009

Weighted Pull Ups
1-1-1-1-1-1-1

500 meter row time trial

Of Interest:

• An old favorite site for gymanstics movements and progressions: Drills And Skills
• CrossFit = Financially Fit, from the CrossFit NorCal site.
• How fit are you? Skill level spread sheet from CrossFit Seattle. (pdf)

Saturday the 12th of Septermber, 2009

Weighted Pull Ups
1-1-1-1-1
Weighted Dips
1-1-1-1-1

Rest as needed

Pistols
Max consecutive reps, each leg.

Weighted Pull Ups 11am
Bodyweight slow as possible x5
40 lb. KB x5
70 lb. (40 and 30 KB) x2
80 lb. (40, 30kb, 10 lb plate) x2
95 lb. (40, 30kb, 2x10 lb plate, 5 lb plate) x1
90 lb. (40, 30kb, 2x10 lb plate) x1

Last two got stuck half way through the rep, had a light spot to finish and then fought the negative motion all the way down to dead hang. Goal is over 100 lb. no spot by February 16th.

Check out this link to an interesting site that takes workouts over the top:
Mountain Athlete
Also, here is a good read that keeps thing simple.
Primal Blueprint
Thanks to Joseph for the links. Also, if you like what you're reading give us some feedback on your own workout, what you're doing or the links you follow.