December 31

150 DUs

100 Ring Dips

500m Row x 4 (3 mins rest)
1:36
1:40
1:46
1:45

December 22

Deadlift single PR!

215kg x 1 (473lbs)

Metcon

December 30

Back Squat

120 x 3

Metcon

Feeling run down.... rest tomorrow.

December 29

Deadlift
180 x 5

Metcon

August 15

Deadlift
160 x 5

Metcon
tabata complex

August 5

Snatch
60kg x 2

Metcon
400
15 CJ 50kg
10 t2b
12:45

August 3

Push Press
70kg x 5
Attempted 80kg x 2

August 2

Deadlift
160kg x 5

Metcon

August 1

Nasty 40 minute AMRAP at O-town

July 2

Nancy:

14:20

One minute faster than last time. 

July 1

Rest

June 30

Deadlift:

300lb x 3

Metcon:
10 rounds
5 dips
10 pullups
15 wall balls

June 29

Training at Crossfit O-Town

"The Bear" barbell complexe

June 28

Rest

June 27

Training at O-town

Back Squat:
110kg, 3 reps

Metcon
Running, pushup, DU triplet

June 26

Nancy (5 rounds: 400m run, 95 pound OHS 15 reps)

15:15

Good time.  Last round of OHS broken.

June 25

Barbara (5 rounds: 20 pull ups, 30 push ups, 40 sit ups, 50 squats; 3 mins rest)
2:58
3:10
3:30
4:30
5:10

This was a good Barb time for me.  Those last rounds are killer.

June 24

A.  Grace

7:16

B.  Helen (row 500m)

11:55

Sometimes you just need to shock the system a bit!  Energy levels will return tomorrow after this workout.

June 23

Rest Day

ate lots and slept fairly well.

June 22

First Post as I start into programming my own training in conjunction with Crossfit O-town.

Training:
A.  Overheat Squats
Worked up to 135#

B.  Grace
7:20

C.  Skipping practice 10 minutes

Judging by my weight, body fat and Grace time above, I need to increase the calories a bit.  Probably not getting enough carbohydrates.  Will adjust upward.