3/22/10 - Start of CrossFit Football

Strength Workout:

Complete 3 sets of:
10 Rep Squat (5 RM)

Keith: 135
Jon: 115

Workout of the Day (WOD):

AMRAP
5 Push Jerks or Split Jerks 155 lbs
7 Push Ups
Sprint 1/2 Gasser [substituted 20 12" box jumps]

Keith: 12 rounds [55 lb push jerk]
Jon: 9 rounds [75 lb push jerk]

1/25/2010 - Fifth Day of Starting Strength

Keith

Back Squat 3x5 [120]

Bench Press 3x5 [80]

Deadlift 1x5 [120]

Jon

Back Squat 3x5 [120]

Bench Press 3x5 [100]

Deadlift 1x5 [120]

1/22/2010 - Fourth Day of Starting Strength

Keith

Back Squat 3x5 [110]

Shoulder Press 3x5 [50]

Power Clean 5x3 [70]

Jon

Back Squat 3x5 [110]

Shoulder Press 3x5 [70]

Power Clean 5x3 [70]

1/20/2010 - Third Day of Starting Strength

Keith

Back Squat 3x5 [100]

Bench Press 3x5 [70]

Deadlift 1x5 [100]

Jon

Back Squat 3x5 [100]

Bench Press 3x5 [90]

Deadlift 1x5 [100]

1/19/2010 - Second Day of Starting Strength

Keith

Weight: 132

Back Squat 3x5 [95]

Shoulder Press 3x5 [45]

Power Clean 5x3 [65]

Jon

Weight: 132

Back Squat 3x5 [95]

Shoulder Press 3x5 [60]

Power Clean 5x3 [65]

1/15/2010 - First Day of Starting Strength

Keith

Back Squat 3x5 [85]

Bench Press 3x5 [85]

Deadlift 1x5 [85]

Jon

Back Squat 3x5 [85]

Bench Press 3x5 [85]

Deadlift 1x5 [85]

1/13/2010 - Starting Strength Introduction

Figured out starting weights:

Keith

Back Squat 3x5 [85]

Shoulder Press 3x5 [45]

Deadlift 1x5 [85] (1RM = 145)

Jon

Back Squat 3x5 [85] (1RM = 135)

Shoulder Press 3x5 [60] (1RM = 95)

Deadlift 1x5 [85] (1RM = 165)