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run (miles)

Date Done	Miles	Total Time	Comments	Ranked	Edit/Delete
12/10/2009	3	21:33	0	Y

cycle (km)

Kilometers	Total Time	Date Done	Feet Climbed	Max Speed	Comments	Workout Type	Ranked	Edit/Delete
23	55:33	7/29/2009	400	0	http://www.mapmyrun.com/route/ca/bc/victoria/617124896763133443	Competition	Y

run (km)

Date Done	Kilometers	Total Time	Comments	Ranked
11/21/2008	5	20:13	beacon hill loop	Y
12/13/2008	10	52:00	0	Y
1/10/2009	5	26:00.0	http://www.mapmyrun.com/route/ca/bc/victoria/31275	Y
1/17/2009	10	53:02	0	Y
3/26/2009	.8	3:16	3:16-3:25-3:25-3:21	Y
5/12/2009	.8	3:28	3:28-3:28-3:37-3:33	Y
5/24/2009	5	23:12	10 loops of Central School or maybe it was 9? I think it's 500m per loop	Y
5/11/2009	.8	3:28	3:28-3:28-3:37-3:33	Y
6/15/2009	5	22:30.0	beacon hill loop, probably closer to 4.5km, approximately timed office -> start and back	Y
7/1/2009	5	23:25	no 10k today, but 10 laps around central	Y
7/20/2009	5	20:46	beacon hill loop	Y
8/10/2009	.8	3:02	3:03-3:02-3:08-3:14	Y
10/14/2009	.8	2:42	in warm up	Y
11/10/2009	5	24:27	http://www.mapmyrun.com/run/canada/bc/victoria/619717146	Y
6/2/2010	8	2:37	800m in WOD	Y
7/28/2010	5	22:49	first run since knee injury, beacon hill loop	Y

Crossfit Load

Date Done	Weighted Activity	Pounds	Reps	Total Time	Comments	Ranked
10/7/2008	Weighted Pull Up	75	1		45-65-65-70-70-75	Y
9/2/2008	Push Jerk	175	3		155-155-165-165-175	Y
9/3/2008	Back Squat	275	3		255-265-275-275-275	Y
9/4/2008	Deadlift	315	3		315-315-315-295-295	Y
10/13/2008	Deadlift	325	3		315-315-315-325-325	Y
12/16/2008	Push Jerk	205	1	0:00	185f-185-195-195-205f-205-215f	Y
1/5/2009	Deadlift	355	3	0:00	295-305-325-345-355	Y
1/9/2009	Front Squat	215	5	0:00	205-205-205-205-215	Y
1/14/2009	Overhead Squats	125	3	0:00	90-111-125-125f-100	Y
8/19/2008	Deadlift	385	1	0:00.0	295-315-335-355-365-375-385	Y
2/10/2009	Deadlift	390	1	0:00.0	315-355-365-385-395f-395f-390	Y
3/2/2009	Deadlift	395	1	0:00	335-355-375-395-405f-405f-385	Y
11/20/2008	Back Squat	275	5	0:00.0	245-255-265-275-275	Y
3/13/2009	Back Squat	285	3	0:00	265-275-285-245-265	Y
3/19/2009	Push Jerk	215	1	0:00	185-195-205-215f-215-225f-225f	Y
3/30/2009	Front Squat	245	3	0:00	205-225-235-245-225	Y
4/20/2009	Back Squat	295	3	0:00	245-265-285-295-225	Y
4/22/2009	Deadlift	425	1	0:00	365-385-405-415-425-435f-405	Y
4/28/2009	Shoulder Press	150	1	0:00	135-145-150-155f-155f-155f-135	Y
5/7/2009	Push Jerk	195	1	0:00	185-195-195-195-195-195-195 Worked on hips, didn't go too heavy...	Y
5/10/2009	Back Squat	265	5	0:00	225-245-255-265-235	Y
5/28/2009	Thrusters	210	1	0:00	145-165-185-195-205-210-195	Y
6/2/2009	Overhead Squats	115	5	0:00	85-95-105-115-125f	Y
6/10/2009	Back Squat	345	1	0:00	295-315-325-335-345-315-315	Y
6/23/2009	Front Squat	265	3	0:00	225-245-265-275f-225	Y
7/13/2009	Thrusters	215	1	0:00	195-205-215-225f-225f-220f	Y
7/21/2009	Deadlift	475	1	0:00	415-435-455-465-475-480f	Y
8/1/2009	Back Squat	315	1	0:00	335f-335f-315-315-315-315-315	Y
8/19/2009	Push Press	215	1	0:00	165-175-185-195-205-215-220f	Y
8/30/2009	Pull Ups	92	1	0:00	45-65-72-82-87-92-97f Kipping	Y
8/31/2009	Overhead Squats	145	3	0:00	115-125-135f-135-145	Y
9/22/2009	Deadlift	495	1	0:00	435-455-475-495-500f Done, but PR	Y
10/7/2009	Thrusters	225	1	0:00	195-215-225-231f-230f-205-205	Y
10/19/2009	Pull Ups	55	1	0:00	strict pullups	Y
10/24/2009	Deadlift	462	1	0:00	412-437-462-462-462-462-462	Y
11/12/2009	Clean and Jerk	205	1	0:00	195-205f-205-215f-215f	Y
11/30/2009	Front Squat	275	3	0:00	255-275-265f-245-245	Y
12/7/2009	Jerks	235	1	0:00	205-215-225-235-245f-225-225 split jerks	Y
12/12/2009	Shoulder Press	160	1	0:00	145-155-165f-160-155	Y
12/15/2009	Back Squat	335	3	0:00	300-310-320-330-335	Y
1/18/2010	Deadlift	445	3	0:00	445-455x2-425-425-315	Y
1/26/2010	Bench Press	225	1	0:00	Next time try a bit more	Y
1/27/2010	Overhead Squats	175	1	0:00	Try more next time...	Y
1/28/2010	Back Squat	310	1	0:00	straight sets @ 87.5% of 1RM	Y
2/6/2010	Deadlift	385	5	0:00	385x5x7 straight sets	Y
3/4/2010	Shoulder Press	140	3	0:00	125-130-135-140-145x-135-135	Y
3/19/2010	Deadlift	475	1	0:00	455-475x-475-425-425-425-425	Y
3/31/2010	Push Jerk	225	1	0:00	185-205-225f-225-225f-205f- 185	Y
4/7/2010	Overhead Squats	135	5	0:00	95-105-115-125-135	Y
4/16/2010	Bench Press	185	5	0:00	Did 4x5 - 135-155-185-195x before rowing	Y
4/28/2010	Front Squat	265	3	0:00	225-245-265-245-225	Y
6/1/2010	Shoulder Press	125	5	0:00	95-115-125-135x4-130x4	Y
8/29/2010	Back Squat	275	3	0:00	225-275-255-255-265 first BS in forever, plus just back from knee injury	Y

Crossfit Named

Date Done	Crossfit Named	Total Time	Reps	Pounds	As Rx	Comments	Ranked
8/7/2008	Karen	7:50	150	30	Non-Rx	30# Thrusters	Y
9/15/2008	Fran	5:33	0	60	Non-Rx	0	N
5/8/2009	Grace	5:21	0	0	Rx	0	Y
5/27/2009	CrossFit Total	0:00	0	920	Rx	BS: 295-315-325 SP: 145-150-155 DL: 405-435-445	Y
5/30/2009	Kelly	29:33	0	0	Rx	0	Y
6/1/2009	Erin	17:59	0	0	Rx	Time isn't perfect, it was 17:XX	Y
6/9/2009	Cindy	0:00	14	0	Rx	14 rounds + 5 pullups + 5 pushups	Y
7/15/2009	Nancy	23:57	0	0	Rx	0	Y
7/24/2009	Lynne	0:00	111	185	Non-Rx	90% of BW bench press 8-7-4-3-3 28-17-15-12-14	Y
7/28/2009	Cindy	0:00	12	0	Rx	+5 pullups +6 pushups	Y
7/31/2009	Nicole	0:00	104	0	Rx	30-17-12-14-13-12 (+6 rounds run)	Y
8/12/2009	Linda	37:23	0	150	Non-Rx	Did 75% BW, next time try at least 85%	N
9/4/2009	Elizabeth	17:56	0	0	Rx	0	Y
9/8/2009	CrossFit Total	0:00	0	1000	Rx	315-335-345 Back Squat 145-155-165 Shoulder Press 455-485-490 Deadlift	Y
9/27/2009	Angie	29:07	0	0	Rx	0	Y
10/11/2009	Fran	7:40	0	0	Rx	First time!	Y
10/13/2009	CrossFit Total	0:00	0	1020	Rx	BS: 325-345-355 SP: 155-165-170f DL: 475-500-505f	Y
10/14/2009	Elizabeth	18:59	0	0	Rx	0	Y
10/29/2009	Annie	7:18	0	0	Rx	0	Y
11/7/2009	CrossFit Total	0:00	0	995	Rx	BS: 335-355f-355 SP: 155-155-165 DL: 475-495f	Y
11/10/2009	Cindy	0:00	16	0	Rx	16 rounds + 5 pullups + 5 pushups	Y
11/28/2009	Linda	38:28	0	175	Non-Rx	85% of BW (175) so: 262 DL, 175 Bench, 130 squat cleans	Y
1/9/2010	Fran	6:25	0	0	Rx	0	Y
1/13/2010	Lynne	0:00	66	202	Rx	6-4-5-5-5 10-10-8-7-6 strict pullups, so much lower score...	Y
1/17/2010	Fight Gone Bad - 3 rounds	0:00	319	0	Rx	0	Y
1/23/2010	CrossFit Total	0:00	0	1010	Rx	BS: 355, SP: 160: DL: 495	Y
4/5/2010	Tabata Something Else	0:00	359	0	Rx	60 Pullups, 58 Pushups, 102 Situps, 139 Squats	Y
4/15/2010	Filthy Fifty	28:45	0	0	Rx	0	Y
4/17/2010	CrossFit Total	0:00	0	920	Rx	BS: 335f-335f-315 SP: 155f-145-150 DL: 455-475f-475f Worst in a long tim	Y
5/13/2010	Karen	8:34	0	0	Rx	First half at 3:34	Y
5/18/2010	Annie	5:58	0	0	Rx	0	Y
5/25/2010	Fran	5:16	0	0	Rx	0	Y
8/3/2010	Isabel	8:23	0	0	Rx	did 3 reps a minute for 6 minutes then 5 then 4... faster next time!	Y

Olympic Lifts

Date Done	Olympic Lift	Lift Variation	Pounds	Kilos	Reps	Comments	Ranked
10/16/2008	Snatch	Full	115		1	65-85-95-115f-115-125f-125f	Y
11/12/2008	Clean	Full	215		1	185-205-205-215f-215-215-215f	Y
12/8/2008	Clean and Jerk	Full	215		1	185-205-215f-215-225f-215-215f	Y
1/7/2009	Clean	Hang	200		1	Hang-Power - 165-175-185-195-205f-205f-200	Y
5/13/2009	Clean	Power	205		1	185-195-205-215f-215f-205-205f	Y
6/17/2009	Snatch	Hang	140		1	95-105-115-120-125-130-135-140-140-145f Hang Power Snatches	Y
9/5/2009	Clean and Jerk	Full	225		1	195-210-220f-220-225-230f-195 Got the 230 clean, failed jerk	Y
12/18/2009	Clean	Full	225	0	1	195-205-215-225-235f-235f- 235f	Y
1/8/2010	Clean	Power	235	0	1	185-205-215-225-235f-235f- 235. Next time concentrate on lower catches.	Y

CrossFit Daily

Date Done	CrossFit Daily	Total Time	Reps	Pounds	As Rx	Comments	Ranked
2/26/2009	090226 Thursday	17:12	0	0	Rx	0	Y
6/13/2009	090613 Saturday	13:24	0	0	Rx	0	Y
6/18/2009	070918 Tuesday	16:35	0	0	Rx	0	Y
6/19/2009	090619 Friday	0:00	2	0	Non-Rx	2 rounds + 5 HSPU + 10 bench + 6 PP, used "blue" band for HSPU, Rx'd othe	Y
6/21/2009	090621 Sunday	40:19	30	35	Non-Rx	35# DB for weighted pullups, rx'd otherwise... 30 sets	Y
6/22/2009	090622 Monday	18:48	0	0	Non-Rx	HSPU with a blue band, i hate heavy KB swings :(	N
7/7/2009	090707 Tuesday	31:45	0	0	Rx	0	Y
7/9/2009	090709 Thursday	14:12	0	0	Rx	Can't believe my time improved; quads still shredded from Tuesday	Y
7/25/2009	090725 Saturday	0:00	10	0	Rx	+1 wallball	Y
7/28/2009	090728 Tuesday	0:00	8	135	Rx	8 rounds + 4 reps, power cleans	Y
8/5/2009	090805 Wednesday	19:17	0	0	Rx	various arm tendons still smarting from Nicole, so burpees were ragged	Y
8/6/2009	090806 Thursday	44:48	0	0	Non-Rx	regular rope climbs... arms back to extreme pain like Nicole	N
8/17/2009	090817 Monday	0:00	296	0	Rx	40-34-19-10 - 103 80-60-34-19 - 193	Y
8/25/2009	090825 Tuesday	0:00	7	0	Rx	+2 thrusters	Y
9/1/2009	090901 Tuesday	20:04	0	0	Rx	0	Y
9/6/2009	090906 Sunday	30:49	0	0	Rx	0	Y
9/9/2009	090909 Wednesday	29:55	0	0	Rx	0	Y
9/23/2009	090923 Wednesday	0:00	157	200	Rx	0	Y
9/24/2009	090921 Monday	0:00	0	156	Rx	SP:145-150-155f-155-150 PP:145-150-155-160-165 PJ:135-145-150-145x4-135x4	Y
9/28/2009	090925 Friday	16:00	0	0	Rx	0	Y
10/5/2009	091005 Monday	22:45	0	0	Non-Rx	60 C2B Pullups 60 Ring dips	N
10/8/2009	091008 Thursday	0:00	4	0	Rx	4 rounds + a few pulls on the rower	Y
10/16/2009	091016 Friday	18:40	0	0	Rx	agony	Y
10/21/2009	091021 Wednesday	8:53	0	0	Rx	0	Y
11/7/2009	091106 Friday	0:00	11	0	Rx	+ 12 snatches	Y
11/23/2009	091122 Sunday	15:49	3	205	Rx	3 rounds in 15:49, didn't try for a 4th round	Y
11/24/2009	091124 Tuesday	0:00	3	165	Non-Rx	145-155-155 145-155-165 145-155-155 (only 3 rounds of each)	Y
11/25/2009	091125 Wednesday	9:13	0	0	Rx	Probably not quite 400m... 10 times wall-to-wall at CFT, ~120ft	Y
11/27/2009	091126 thursday	0:00	10	0	Rx	10 rounds + 15 DUs + 2 GHDs	Y
12/3/2009	091203 Thursday	21:18	0	155	Rx	0	Y
12/4/2009	091204 Friday	7:15	0	0	Rx	0	Y
12/6/2009	091205 saturday	36:46	0	0	Rx	55# DB cleans due to lack of 45# DBs...	Y
12/8/2009	091208 Tuesday	13:36	0	0	Rx	0	Y
12/11/2009	091211 Friday	0:00	0	0	Non-Rx	3 rounds of 5 and 10, 2 rounds were 1 leg extended, last round in a ball	Y
12/14/2009	091213 Sunday	0:00	1	53	Rx	+400m row, 1.5pood (53lb) kettlebell	Y
1/5/2010	100105 Tuesday	21:11	0	0	Rx	0	Y
1/12/2010	100112 Tuesday	11:24	0	0	Rx	0	Y
1/16/2010	100116 Saturday	14:00	0	0	Rx	finished 13 minutes, failed to finish the pullups in minute 14.	Y
1/25/2010	100125 Monday	15:35	0	0	Rx	0	Y
4/1/2010	100330 Tuesday	20:32	0	0	Rx	fun one... squat cleaned first front squat rep, so really 1 PC + 2 FS	Y
4/12/2010	100412 Monday	0:00	1	155	Rx	115-135-145f-145-155f-155- 165f	Y

CrossFit Heroes

Date Done	CrossFit Heroes	Total Time	Reps	As Rx	Pounds	Comments	Ranked
5/22/2009	Michael	22:28	0	Rx	0	0	Y
7/8/2009	Nate	0:00	7	Non-Rx	0	7 rounds + 2 MUs + 1 HSPU blue band seated MUs red band HSPU	Y
7/23/2009	DT	14:56	0	Non-Rx	135	Try rx'd next time...	Y
10/25/2009	Michael	19:28	0	Rx	0	flipped situps and back extensions due to equipment restrictions...	Y
2/2/2010	Griff	12:27	0	Rx	0	0	Y
2/8/2010	Stephen	27:45	0	Rx	0	0	Y

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