Wednesday, November 28, 2007

Crossfit Total

"CrossFit Total"
Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep

405 x 3

Monday, November 26, 2007

Workout Log

Saturday 11/24/07
5 Rounds
Dual Kettlebell Cleans 10 reps
Dual KB Snatches 10reps
Hand Stand Push Ups 5 reps
Sunday off

Sunday, November 25, 2007

Turkey Trot

Jackson and Savannah Grace my Nephew and Niece. I had a great day at the turkey trot on
Thanksgiving day. I was able to run a 6.34 pace on a 5 miler. I could not of asked for better weather 45 degrees and a brisk wind.

Race Results

Tuesday, November 20, 2007

Saturday, November 17, 2007

Ron A True Crossfitter!

Ron drove in from Uvalde Texas for the Crossfit Central Fire Fighter and Police Seminar. We ended the day with Fran. Thanks Ron for coming in, you showed us what the Crossfit Community is all about.

7 Habits of Highly Innovative People

Three rounds, 21-15- and 9 reps, for time of:
95 pound ThrusterPull-ups
Time: 3:07

Thursday, November 15, 2007

Workout Log

7 rounds for time of:

95 pound Sumo-deadlift high-pull, 10 reps
10 Ring dips

9 minutes .05 seconds

Wednesday, November 14, 2007

Offical Crossfit Games

I have begun to train for the Official Crossfit Games. I finished 6th place over all in the Mens Division in 2007. This year I have my eyes set on 1st place over all. I have been training Crossfit for two years and have done amazing things with my fitness levels but I have never had one focus like I do now. posted the official date on July 5th and 6th 2007 in Aromas California. I will be posting my workout journal here and let the blogesphere see my fate.

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weightBench press: body weightClean: 3/4 body weight

Set up three bars and storm through for time.

Weight 180lbs
Dead Lift 270lbs
Bench 180lbs
Clean 135lbs
Time: 15min 43 seconds

Tuesday, November 13, 2007

Rowing Dock Boot Camp 530am

530 - 630am Tuesday Thursday Boot Camp is filled with many A type personality's. Every one comes and expects to be challenged each and every time. As for me top left, I bring the intensity to my best abilities, service with a smile.