6.1.08 - drew's favorite

pushups - 20 reps
inverted rows - 20 reps
thrusters - 20 reps (75# red group, 45# blue group#, 30# pink group)
db deadlift - 20 reps (100# red group, 50# blue group)
400m run on treadmill

as many rounds as possible in 20 minutes

chris - <3 rounds
ryan - <2 rounds
chad - <3 rounds
rox - >3 rounds
bryan - <3 rounds
drew - 3 rounds
adie - not reporting
dakota -not reporting
levi - <3 rounds

5.30.08

military press - 1-1-1-1-1
push press - 3-3-3-3-3
jerk - 5-5-5-5-5

bryan - 125-130-120
drew - 125-145-135
ryan - 135-145-135
others not reporting - chad, jerry, levi, adie

tabata

Movement Prep
Crossfit Warmup + Snatch technique
Tabata -
Stair run (for flights of stairs, up or down)
Squat
Wall Ball
Pushups
Situps

Bryan - 48
Jerry -47
Drew - 55
Chad - 48
Levi - 51
Ryan - 26
Adie - not reporting
Shanda - not reporting

Luke 17:10 - We are unworthy servants; we have only done our duty.

Yes Lord, walking in the ways of your laws, we wait for you. Your name and renown are the desire of our hearts.

Where much is given, much is required...

12.4.07

weights -
movement prep
abs
pep
one arm snatch 25/1/5, 35/1/5
snatch squat pvc/2/5
bench 135/1/8, 165/2/8
bosu squat bw/2/8
inverted row bw/2/8
ball leg curl bw/2/8
db tricep ext 30/2/8

where's your head at?

12.3.07

run -
22 min arc trainer, elevation = 3, resistance = 30-35

swim -
300 warmup
some 50's counting strokes (what happened to 20 strokes/length?)

What's the vision?

Luke 14:25-33 - Count the cost...

12.2.07

bike -
90 min
loop to 9th, bushland with McGalliard

Probably should've rested, but I needed some fresh air.

"Praise God out there today!" from the Ryan Hall story on Godtube