06242014

For time 

5 strict mu

200m run

4 strict mu

200m run

3 strict mu

200m run

2 strict mu

200m run

1 strict mu

200m run

3 mu

200m run

5 mu

200m run

7 mu

200m run

9 mu

200m run

Time - 15:28

Happy that I got all sets ub except the set of 9 which I broke into 6/3. Grip/pull was going and rings were a bit slick 

Rower - outside. BEAUTIFUL damn day. 

500m x8

Was supposed to row @ 1:46 but felt easy so I pushed it a little. Felt good overall. Legs started to go towards the end but happy with it. 

Side flies w/ 2.5kg plates for 15 reps x4 sets

SA Kb rows - 70# kb x10 ea arm x4 sets

08152013

A. Snatch Deadlift + High Hang Snatch + TnG Snatch

60, 65, 70 x miss, 

B. Push Jerk - 8 Min to est Heavy double

70, 80, 85, 90

C. 

500m Row - Max Effort

Rest :30 seconds

21-15-9 

KB Swings (70)

Burpees

rest 1 minute

800m Run

50 Box Jumps

rest 3 min

40 KB Squat Cleans (53 in each hand)

26:54

Holy shit. Felt terrible right from the start. Row was slow 1:35ish. Finished Freddie around 7:30. Run wasn't too bad. Did 50 step down box jumps without a pause. Just wanted to keep moving at that point. Kb squat cleans went 8-7-6-5-5-5-4. Was tough to stand up with the last couple on every set. 

07312013

A. OHS 5 x 3 . rest 2 min @32X1

135 x 3, 145 x 3, 155 x 3, 165 x 2, 165 x 3, 175 x 3

B. Clean Pull 3x3 @105-115%

These felt better today. Did them @ 280

C. 20 TGU - alternating

Used 35# kb

D. 500m Row - TT

1:29.4. Was really leg tired on this. 

E. EMOM x 20 

Odd: 4-6 HSPU - strict as long as possible

Even: :30 max effort AD

Hspu were strict for the first 3 rounds then I started to kip. Air dyne was tough in later rounds. 

06162013

A. Power Snatch / OHS x 2 @60% of OHS - EMOM x 8

Used 120 and felt good. 

B. Back Squat 4x9 - across @ 70% - rest accordingly between sets

^ rest accordingly following the BS

210# - were easy sets

C.  Max Effort 500m Row - 1:29.9

Rest 5

+ 

50 Unbroken Wall Balls

+ 

35 Unbroken KB Swings (70/53)

+

20 HSPU

Rest accordingly following each set. Main goal is unbroken!^ - as you will need it. 

Got everything unbroken but had to take a break before hspu. Started dry heaving outside. Not sure what caused it but got back in and finished the hspu in 3 sets 4-12-4. Fell off the wall @ 4 and then again after 12 more. Felt strong like I could have done them all unbroken as well. 

Time - 25:40 after the 30 burpee penalty. 

05282013

A.  500m row x3 resting 1:30 b/t

1:29.8, 1:45.2, 1:46.1

Died with 200m left on the first one and it was all down hill after that. Held a 1:22-1:24 split for 200m then started to slow down.  Gas tank held up ok but legs were definitely limiting factor. 

Rest 15 mins

B. AMRAP 5

800m run

Max burpee touches with remaining time

32 burpees

Cramped pretty bad around 300m into the run. Finished running straight-ish legged. Got back inside with 1:15 left and started burpees which felt great. First 300 of the run felt good as well which was surprising after how legs felt on row. 

Nutrition 

530a - protein shake with oats

815 - double bacon double egg on plain bagel

4p - small hamburger, no bun

8p - 1 large stuffed pepper, butter noodles, 7 pieces of asparagus in olive oil and sea salt.  1/2 pint? of Haagen Daaz

04202013

9a Team WOD: 1st Session

AFAP: Teams of 4. 2 men 2 woman
75 Back Squats (95)
50 Pull-ups
25 S to Oh ^
75 FS (65)
50 Pull-ups
25 S to Oh ^
75 OHS (45)
50 Pull-ups
25 S to Oh

Then two guys go,

Same thing at weights if 135/85/65

***Barbell can't touch ground. 2012 regionals team wod

Did it with Chase, Lindsey and Lynn. Felt good about how we split up the workout. We went through pretty smoothly.

Back Squat -
Pull-ups went c-10, j-15, c-10, j-15
Shoulder to oh went 15 for him, 10 for me
Front Squats -

Will fill in later



2nd Session:
A. GHD - Ball Throws (skill)
A1. 100' Sprint Races

B. Standing Long Jump

C. Triple Jump

D. MaX Effort 500m Row
1:31.1

Rest 6 minutes

E. 5k Run - Sustainability
Finished about 23:30 which is pretty good after all the sprints/jumping/squatting that I did today.

Tues Sept 25, 2012

Weighted strict muscle ups- bwx2, bwx2, 10x2 12.5x2, 15x2

Felt great today doing the strict muscle ups!

Weighted pull-ups - 18x10, 20.5x10 got these and was happy with those numbers also. Today went great so far.

Row 500m x 3

1:35, 1:40, 1:40

Did these and felt as if my legs were gonna fall off. Glutes and quads were annihilated and took over 10 mins to start to get the feeling back.

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