Update

9/11/2011(Sunday)

Rest Day

9/10/2011(Saturday)

Helen:

400m Run

21 KB Swings (24KGs)

12 Pull Ups(Kipping)

3 Sets for Time; 10:28

9/9/2011(Friday)

Squat: 3x5 160#

Bench: 3x5 135#

Deadlift: 1x5 245#

9/8/2011(Thursday)

Rest Day

9/7/2011(Wednesday)

AM: 1/4 Mile Fast, 1/4 Mile Slow 2 Miles

PM:

Squat: 3x5 155#

Press: 3x5 100#

P Clean: 3x5 140#

9/6/2011(Tuesday)

1/2 Mile Swim Un-Timed

9/5/2011(Monday)

AM: 3 Mile Run not timed

PM:

Squat: 3x5 150#

Bench: 3x5 125#

Deadlift: 3x5 225#

9/4/2011(Sunday)

Rest Day

9/3/2011(Saturday)

Crossfit: AMRAP 30

8 - 135# Thrusters

6 - Rope Climbs

11 - Box Jumps @ 30"

400m Run

As many sets in 30 minutes, partners do exercises together.

7 Sets completed

9/2/2011(Friday)

AM: 1/4 Mile Fast, 1/4 Mile Slow 2 Miles

PM:

Squat: 3x5 145#

Press: 3x5 95#

P Clean: 3x5 135#

9/1/2011(Thursday)

Rest Day

8/31/2011(Wednesday)

AM: 3 Mile Run for time: 21:30

PM:

Squat: 3x5 140#

Bench: 3x5 120#

Deadlift: 1x5 265#<--- This was a mistake and not supposed to happen.