Squat:
[45x5, 65x5, 85x5]
100 x 5 x 3

Bench:
[45 x 5, 55 x 5]
65 x 5 x 3

Deadlift:
[45 x 5, 95 x 5]
115 x 5

Finished Run: Aug 30, 2012 7:54:11 AM
Route: New Route
Google Maps URL: http://maps.google.com/?q=http://share.abvio.com/ca25/3082/4ec0/ee56/Runmeter-Run-20120830-0716.kml
Import URL: http://share.abvio.com/ca25/3082/4ec0/ee56/Runmeter-Run-20120830-0716.kml
Run Time: 37:35
Stopped Time: 0:00
Distance: 4.34 miles
Average: 8:39 /mile
Fastest Pace: 5:14 /mile
Ascent: 1009 feet
Descent: 1006 feet
Calories: 519

http://www.runmeter.com

Ran 2 miles to YMCA.

Squat [45x5, 65x5, 85x3] 95x5x3
Press [45x3] 55x5x2, 55×8
Deadlift [95x5] 100×5

Run/Walk 1.8 miles to Crossfit.
DROMs / Jog around block / Foam roll
2 x [20 reverse lunges & 20 situps]

Bench + Row 3.0
3 rounds, each for time, of:
12 bench press
500 m row

Round 1: 65lb bench x 12 + 2:00 row
Round 2: 70lb bench x 12 + 2:00 row
Round 3: 75lb bench x 12 + 2:07 row

Ran 4 miles to the YMCA.

Squat [45 x 5, 65 x 5] 85 x 5 x 3
Press [45 x 5] 55 x 5 x 3
Deadlift 95 x 5

Finished Run: Aug 5, 2012 10:53:28 AM
Route: New Route
Google Maps URL: http://maps.google.com/?q=http://share.abvio.com/ca25/3082/4ec0/ee56/Runmeter-Run-20120805-1029.kml
Import URL: http://share.abvio.com/ca25/3082/4ec0/ee56/Runmeter-Run-20120805-1029.kml
Run Time: 24:01
Stopped Time: 0:00
Distance: 1.86 miles
Average: 12:55 /mile
Fastest Pace: 8:17 /mile
Ascent: 213 feet
Descent: 430 feet
Calories: 214

http://www.runmeter.com

Finished Run: Aug 4, 2012 9:42:06 AM
Route: New Route
Google Maps URL: http://maps.google.com/?q=http://share.abvio.com/ca25/3082/4ec0/ee56/Runmeter-Run-20120804-0901.kml
Import URL: http://share.abvio.com/ca25/3082/4ec0/ee56/Runmeter-Run-20120804-0901.kml
Run Time: 40:47
Stopped Time: 0:00
Distance: 4.14 miles
Average: 9:51 /mile
Fastest Pace: 7:44 /mile
Ascent: 1355 feet
Descent: 1361 feet
Calories: 560

http://www.runmeter.com

Finished Run: Jul 28, 2012 10:27:50 AM
Route: New Route
Google Maps URL: http://maps.google.com/?q=http://share.abvio.com/ca25/3082/4ec0/ee56/Runmeter-Run-20120728-0927.kml
Import URL: http://share.abvio.com/ca25/3082/4ec0/ee56/Runmeter-Run-20120728-0927.kml
Run Time: 1:00:07
Stopped Time: 0:00
Distance: 6.05 miles
Average: 9:56 /mile
Fastest Pace: 7:45 /mile
Ascent: 757 feet
Descent: 695 feet
Calories: 794

http://www.runmeter.com

Finished Run: Jul 28, 2012 9:27:32 AM
Route: New Route
Google Maps URL: http://maps.google.com/?q=http://share.abvio.com/ca25/3082/4ec0/ee56/Runmeter-Run-20120722-1846.kml
Import URL: http://share.abvio.com/ca25/3082/4ec0/ee56/Runmeter-Run-20120722-1846.kml
Run Time: 30:29
Stopped Time: 0:00
Distance: 2.03 miles
Average: 15:02 /mile
Fastest Pace: 7:54 /mile
Ascent: 424 feet
Descent: 635 feet
Calories: 220

http://www.runmeter.com

Finished Run: Jul 21, 2012 4:57:17 PM
Route: New Route
Google Maps URL: http://maps.google.com/?q=http://share.abvio.com/ca25/3082/4ec0/ee56/Runmeter-Run-20120721-1602.kml
Import URL: http://share.abvio.com/ca25/3082/4ec0/ee56/Runmeter-Run-20120721-1602.kml
Run Time: 50:22
Stopped Time: 4:45
Distance: 5.25 miles
Average: 9:36 /mile
Fastest Pace: 7:52 /mile
Ascent: 420 feet
Descent: 393 feet
Calories: 606

http://www.runmeter.com

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