Angie
100 pullups
100 pushups
100 situps
100 air squats
17:23
10/31/2011
10/29/2011
30 G2OH (graceish) @ 205#
9:23
10/27/2011
60 HSPU NRFT: 16:57
Should have really really not done for time because
Fran: 3:38.
yuck.
10/25/2011
5 rounds:
5 G2OH, 155#
10 C2B pullups
7:28
10/23/2011
100 Back extensions
100 DB snatch (50#, 50x L/R)
100 GR pushup
100 GHD situps
30:24
sucked.
GAMETIME
10/22/2011
“Danny”
20 min AMRAP
30 box jumps, 24”
20 pushpress 115#
30 pullups
4 rounds + 18 pullups.
10/21/2011
Squat:
10x45 10x135 5x225 3x275 16x315 (max reps)
4 mi run QB bridge <->. NRFT.
10/20/2011
Warmup:
Hip & knee mobility drills
Shoulder stretching
Bench press
10-10-5-5-5
135-225-275-275-275
Then “flight simulator”
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 doubleunders; each set must be unbroken and you must stop between sets.
22:17
Had to redo a lot of sets after missing doubleunders. Careless, unfocused, undisciplined.
10/19/2011
Warmup:
60 HSPU NRFT, took 14:02.
Front Squat:
5-5-max
195-225-275x8
10 min AMRAP:
5 2x45# DB G2OH
10 GR pushups
30 DUs
6 rounds + 3 G2OH
Did the G2OH CFNE-regionals style. Way easier than C&J. hat tip, gents.
MWOD: 3 rnds NFT:
5 skin the cats
10 V Ups
15 Dips
tired.
10/17/2011
Warmup:
60 HSPU NRFT, took 16:20 at a moderate pace
Front squat:
5-5-5+-10-10-10-10-10
190-225-8@255-135-135-135-135-135
Metcon:
Walking lunge / GR pushup: 40/20 30/15 20/10 10/5
4:53
Beast of the East 2011
was awesome. 9th place. let’s win next year. 
