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

12.1.07

bike -
60 min computrainer
10 min warmup
4x10 min spin-ups (2x150w, 2x170w)
10 min cooldown

Movement Prep
Great Salutations
PEP
Abs

2 Cor 12:9 - My grace is sufficient for you, for my power is made perfect in weakness.

11.30.07

Vacation Day

run -
life fitness elliptical 20 min, random course, level 10

swim -
250 warmup
1500 smooth
250 cooldown

Gal 5:6 - The only thing that counts is faith expressing itself through love.