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Am:

A. Push Press - 5RM

85kg, 87kg, 90kg x 4. Sonofabitch!!!  Missed 90kg again. First 4 were ok. Last one way out front again. 

B. 90% of A 1x5

79kg

C. 80% of A 1x5

71kg

D. Back Squat - 5RM

E. 90% of D, 1x5

F. 80% of D, 1x5

G. 10 min AD - @60% 

Pm: 

A. 3RM Hang Squat Clean for the Day 

B. MAP Training

10 min amrap @85

10 c2b

20 cal ad

128 cals

rest 5

10 min amrap @90

5 Strict HSPU

10 Box Jumps (30/24)

4 and 30m hs walk

rest 5

10 min amrap @95

40 Double Unders

200m Run

10 Thrusters (95/63)

4 + 40

Sat 11-24-2012

Amazing Grace at the box today. We had a solid turnout of about 50+ people to participate. Event ran smoothly

Grace - 2:58 PR

So happy about this. Started off with 8 straight, kept the sets even with a good pace, didn't try and go too fast. Goal was sub 3 and I just barely made it but ill take it

Back squats - 135x10, 135x10, 185x5, 185x5, 225x5, 235x5, 245x5, 257x5 (pr), 260x5(pr)

Thurs Oct 4, 2012

Holy tons of sleep last night. B convinced me we needed at least 9 hours and somehow we got all of it.

The executive decision last night was made after looking over our workout options that we would head to Crossfit Rosslyn and hit the Wod there. It was a full strength day with no metcon so we were hoping to recover a bit.

Push press - 95x3, 115x3, 125x3, 135x3, 140x2

Tied an old pr and was hoping to get a new 3RM but given the week ill take it.

Back squat - 185x5, 215x5, 225x5, 245x5, 255x5

Beat Mondays 5 rep max by 10 pounds and again....given the week that's a big plus in my book. Happy about that. Might be a new 5RM.

Now back into the car for too long.

Next stop we decided along the way would be Colonial Crossfit.

This was the Wod that I was hoping to tie up the score at 3-3 on the workouts. All I was telling myself was get through the HSPU without getting hung up for too long. Didn't happen. Sonofabitch. 4-2 now. Anyways here's the chipper

60 box jumps
50 push-ups
40 oh walking lunges with 45# plate
400m run
30 squat jumps
20 t2b
10 Hspu
250m row

Time 11:37

Should have been done so much sooner. Had a huge lead and lost it on Hspu. Fuck! Ass! Anyways. It was fun. Talk to you kids tomorrow.

Mon Oct 1, 2012

The journey begins! Left my house in Framingham for the short trip to our first destination. We arrive in about 10 mins at CFNE and say hello to a bunch of familiar faces. I feel a little tight still from Fridays workout but excited to get down to business.

Back squat 5RM - 245

Really struggled on the fifth rep, got stuck about half way up but just fought through it. Saw some serious spots for at least 2 mins after I was done so I decided to call it a day there. Not happy with those results.

WOD - "Gwen"
15-12-9
Unbroken sets of clean and jerk or max weight.

Really difficult Wod that I didn't see coming. Decided on 135 and it was the perfect weight as I was very close to not finishing all of my sets but was still able to get them unbroken. What a tough and fun Wod, I will def be doing this one again in the near future with a higher weight. Also had me pumped for the next time we do "Grace". She's mine!!!

P.s. beware that after and during Gwen you may not be able to feel your forearms, but don't be worried....they're still there.