March 3, 2009

Warm Up
15 Minutes on an Elliptical, blah, blah, blah

Tabata Cycle
Pushups/Supine Rows
Squats/Lunges
Rocket Girls/Speed Skaters
Situps/Supermen

Work

as written:

Thrusters, 21,14, 7, 135#
Bent over Rows, 21, 14, 7, 135#

as done:

Thrusters, 3x7, 1x7/1x6, 1x5
BOR, 3x7, 2x7, 1x5

More breathing than I expected to need, whatever, it is a big bite. Kind of a hybrid of Cross Fit's Heavy Fran.

Core, 3x28-30
4 way neck machine, 150#
Standing Cable Crunches, 150
Cable Push Pull, 1@60#, 2@80#
Hyperextensions

Overhead Squats 1x10, 1x7, 1x7, 89#

"S" joined me today.