Thurs Sept 13, 2012

WOD - 15 min amrap

200m sandbag run 80# sandbag
15 box jumps 30"
12 kb swings 70# kb

Got through 4 rounds plus 8 swings.  Everything was smoked on this one.  Hips and low back especially felt it on the sandbag runs.  Great wod though will def redo soon.

Friday April 6, 2012

AM Strength: Strict press 1RM 155# PR*

PM: Max height box jump 55" PR*
Deadlift 425 1rm PR*

WOD: 3 rft
400m run
5 sumo dl 275#
10 kb swings 70#

Time: 9:03

Felt great today, 3 pr's! Lost a little motivation because I was tired after dl, but felt great after first round of wod.

Mon March 19th 2012

Warmup: General CrossFit warmup

Strength: 3 sets max pullups

30, 25, 24

WOD: "Christine"
3 rounds
Row 500m
12 bodyweight deadlifts (165#)
21 box jumps

Time: 10:02

Time was ok but quads were junk from doing 12.4 twice.

Cash out: ice bath for 15 mins

Morning WOD:
Amrap 12
10 C2B
10 wall balls 20# ball
10 box jumps 30"

Completed 7 rounds plus 4 reps

Wed Jan 11th 2012

Am - Rowed 500 to warm up

"Car Bomb"
21-15-9
C2B pullups
box jumps 24"

Time - 3:31

PM - "Randy"
75 snatches for time 75#

Time - 6:22

snatch technique needs a lot of work...