5K Run

Scheele: 24:13

Tuesday March 31st

Five rounds for time of:
30 Glute-ham sit-ups
25 Back Extensions

Massey: 18:24

Nicole

Massey: 5 rounds (100 pullups)

Nicole

Complete as many rounds as posible in 20 minutes. Each round consists of 400 meter run and max pullups.
Scheele: 6 rounds (80 pullups)

5K Run

Scheele: This Sunday I jogged a 5K without chugging a grande mocha. Time = 25:37

Friday 3-27-09

10 rounds for time of:
10 pull-ups
10 ring dips

Gordon: 12:52
Massey: 11:28

4 X 800 YD Run

Gordon: 12:20
Massey: 12:20

Front Squats

3-3-3-3-3
Gordon:185,205,215,225,235
Massey:225,225,235,245,260
Scheele:185,205,215,225,235

3.8 Mile Run

Gordon: 29:37

Scheele: 32:14

Tuesday Workout

For time:

225 pound deadlift, 21 reps

Run 800 meters

225 pound deadlift, 15 reps

Run 800 meters

225 pound deadlift, 9 reps

 

Massey’s time:  16:05

 

Jason A. Massey

National Account Manager

Logistics and Subscriber Services

Brightpoint North America L.P.

Tel:  317-707-2281

 

P Please consider the environment - do you really need to print this email?

 

Deadlifts and 800 meter run

For time:
225 pound Deadlift, 21 reps
Run 800 meters
225 pound Deadlift, 15 reps
Run 800 meters
225 pound Deadlift, 9 reps
Run 800 meters

Scheele: 18:40

Lynne in Progress

Lynne

5 rounds of max reps using bodyweight
Starnes(160):14,16/11,14/5,15/6,15/6,16
Scheele(165):20,22/12,20/12,15/12,16/8,10
Massey(185):18,31/14,27/11,20/10,21/9,15
Gordon(185):9,17/9,15/10,15/7,15/6,15

Crossfit Kids

1 Mile Run
Wyatt: 11:54
Lexy: 10:41

Friday night curls

Scheele gettin' his dip on

3/20/09 Massey

Straight Bench:

135 x 15

185 x 13

225 x 5

135 x 21

Narrow Grip Bench:

135 x 10 (4 sets)

Weighted Dips:

25 x 10

25 x 6

25 x 6

0 x 10

Arm Curl Machine:

75 x 20

75 x 10

75 x 9

21’s:

45 (3 sets)

The Massey Beach Muscle Workout

Scheele
Bench:135: 15,185: 10,205: 5,135: 15
Close Grip Bench:135: 5,8,6
Bench to Failure: 135:21
Wgtd Dips(25):6,4 Dips:10
Machine Curls:75:10,10,6
"21" Curls:45,45,45

Pullups

10 rounds for time
3 weighted (25lbs)
5 strict
7 kipping

Scheele: 20:22 (no weighted pullups)
Massey: 37
Gordon: rest

Split Jerk

Clean and Split Jerk 1-1-1-1-1-1-1
Scheele:135,155,175,185F,185F,155,155,155
Massey:135,155,175,185,205,215,220F,220F,205
Gordon:135,155,175,185,205F,195F,185F,155,185

Murph

For Time:
1 mile run
100 pullups
200 pushups
300 squats
1 mile run

Scheele: 50:29
Gordon: 41:46
Massey: 33:31 (DQ'd last .75mile)

JT

For Time:
21-15-9
Handstand Pushups
Ringdips
Pushups

Massey:9:15
Gordon:9:23
Scheele:10:45

5K Run

5K run after chugging a grande mocha.....STOOPID!

Back Squat

3-3-3-3-3
Massey: 225,315,365,385,405
Scheele: 225,275,315,335,340
Gordon: 225,245,275,295,315

Extra Credit Max Bench:
Massey: 265
Scheele: 245
Gordon: 245

Blood Donation Day

30 Minute Workout

Max number of rounds in 30 Minutes
5 pullups
5 ringdips
15 situps

Massey: 20
Scheele: 20
Gordon: 22

Crossfit Total

Massey Squat'n 385


Gordon Press'n 155

Scheele DL'n 365

Total of Squat, Shoulder Press, Deadlift
Massey: 405,180(PR),375=960
Scheele: 365,155,365(PR) =885
Gordon: 335,160,380(PR)=875
Derek: 235,115,315=665

20 Minutes

Complete as many rounds as possible in 20 minutes..
5 Handstand Pushups
10 L Pullups
Walking Lunges 15 steps

Massey: 9.33rds
Gordon: 11rds
Scheele: 11rds

Jackie

"My legs feel like Jello"

For Time:
1,000m row
45lb thruster, 50 reps
30 pull-ups

Massey: 8:03
Scheele: 7:53
Gordon: 7:56

Clean and Jerk

Gettin' our lift on with the Clean and Jerk. Massey (PIC) scored a PR of 215

Scheele:

1-1-1-1-1-1-1
95-135-155-165-175-185F-185PR-155-135