SundayTina 24:53 (sit up/30kb/floor rope)Dan 26:26 (40kb/feet on wall rope)Pete 29:52 (50kb/feet on rope)MondayrestTuesday'Lynne'Petebench 185-11, 11, 11, 8, 6=47pull up-20, 20, 20, 20, 15=95Total-142Danbench 185-7, 6, 4, 3, 3=23pull up-26, 22, 19, 19, 19=105Total-128Tinabench 65-12, 13, 13, 10, 12=60ring row-12, 16, 16, 17, 19=80Total-140WednesdayDeadlift135x10, 185x5, 185x5, 205x5, 225x5, 225x5Three rounds:Run 400m50 sit ups185 deadlift x15Dan 13:18Pete 15:26Thruster 65x10, three sets for for...

Saturday

Congrats to Randy Ross on nailing the kipping pull up...Fifty two years old and a member of the one percent club for sure!We are proud to have you as a client.Saturday... Dan5k 19:28 Shouldn't have eaten so close to this. Cramps from 11 minutes on. Splits:3:40,3:52,3:54,4:00,4:02 Peter Clean and Jerk......or not...and then yes...135,165,165,165,165 (fail),165,165Dan45,95,95,95,115,115,135Technique practice...sore lower back.

Saturday

Congrats to Randy Ross on nailing the kipping pull up...Fifty two years old and a member of the one percent club for sure!We are proud to have you as a client.Saturday... Dan5k 19:28 Shouldn't have eaten so close to this. Cramps from 11 minutes on. Splits:3:40,3:52,3:54,4:00,4:02 Peter Clean and Jerk......or not...and then yes...135,165,165,165,165 (fail),165,165Dan45,95,95,95,115,115,135Technique practice...sore lower back.

Saturday

Congrats to Randy Ross on nailing the kipping pull up...Fifty two years old and a member of the one percent club for sure!We are proud to have you as a client.Saturday... Dan5k 19:28 Shouldn't have eaten so close to this. Cramps from 11 minutes on. Splits:3:40,3:52,3:54,4:00,4:02 Peter Clean and Jerk......or not...and then yes...135,165,165,165,165 (fail),165,165Dan45,95,95,95,115,115,135Technique practice...sore lower back.

Saturday

Congrats to Randy Ross on nailing the kipping pull up...Fifty two years old and a member of the one percent club for sure!We are proud to have you as a client.Saturday... Dan5k 19:28 Shouldn't have eaten so close to this. Cramps from 11 minutes on. Splits:3:40,3:52,3:54,4:00,4:02 Peter Clean and Jerk......or not...and then yes...135,165,165,165,165 (fail),165,165Dan45,95,95,95,115,115,135Technique practice...sore lower back.

Saturday

Congrats to Randy Ross on nailing the kipping pull up...Fifty two years old and a member of the one percent club for sure!We are proud to have you as a client.Saturday... Dan5k 19:28 Shouldn't have eaten so close to this. Cramps from 11 minutes on. Splits:3:40,3:52,3:54,4:00,4:02 Peter Clean and Jerk......or not...and then yes...135,165,165,165,165 (fail),165,165Dan45,95,95,95,115,115,135Technique practice...sore lower back.

Saturday

Congrats to Randy Ross on nailing the kipping pull up...Fifty two years old and a member of the one percent club for sure!We are proud to have you as a client.Saturday... Dan5k 19:28 Shouldn't have eaten so close to this. Cramps from 11 minutes on. Splits:3:40,3:52,3:54,4:00,4:02 Peter Clean and Jerk......or not...and then yes...135,165,165,165,165 (fail),165,165Dan45,95,95,95,115,115,135Technique practice...sore lower back.

ThursdayDoormouse Intervals60sec. on/30sec. off for twenty rounds=30 minutes5th, 10th, 15th, 20th rounds are burpeesOther rounds be creative...push ups, jump squats, mountain climbers, jacks, burpee variations...Finish with 25 burpees for round twenty.Work up to the 60/30 split by starting at 30/60, then 45/45 over the course of a few months.Friday5kPeter-23:01An excellent first effort for a guy that hates running.

"Crossfit Nicole"Run 400 metersPull ups to failure20 minutes AMRAP (as many rounds as possible)Dan 31-16-14-16-13-14-11-1(last round as time expired)8 laps=2 miles115 total pull upsPeter20-13-9-10-10-6-87 1/2 laps=1.875 miles76 total pull upsJoseph6 laps=1 1/2 miles87 total pull ups

PUSH JERK3pmPush Jerk Warm Up (Concentrating on form and getting coaching tips from Pete)45 lb x1095 lb x5115 x3115 x3125 x3125 x36pmPush jerk Warm up95, 115, 125, 135 x3 eachPush Jerk 1 rep x7Pete165, 175, 185, 190, 195, 195, 200(fail)Dan165, 175, 175, 175, 180, 185, 185 (fail)...so we both failed on the last reps for different reasons, but for going overhead with the push jerk for the first time we were both happy with the results.50 burpees for time:Pete-2:38Dan-2:38Finish with 3x10 knees to ...