Wed March 28, 2012

1Rm clean: 95x8, 135x3, 185x1, 205x1, 225x1 235xF

Felt good but still need to clean up my technique. Still reasonably happy with the pr though

Tues March 27, 2012

Bench: 185x3 195x3, 205x2.

Failed on the third attempt at 205, needed help to finish the lift. Shoulders felt a bit sore and have been lately.

Sun March 25, 2012

Hiked Mt. Osceola. Only did first peak because of weather. Coming back down was tough because of all of the ice. Took us about 5 hours total on the trail.

Sat March 24, 2012

General warmup

WOD: 7 min amrap
3 thrusters (100#)
3 c2b
6 thrusters
6 c2b
9 thrusters
9 c2b

Etc.

Score: 96 reps

Felt pretty good during whole workout. Took a little too much rest in between stations but overall pretty satisfied

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

Sat Feb 11th 2012

Warmup: General warmup

WOD 1: AMRAP 12
Row 1k
10 Wall Walks
50 Overhead Squats (65#)

Felt good and was rowing in low 1:30's for most of my 250m sets.  Alicia was my partner and we split the wall walks but I did majority of the OHS.  Completed 1 full round plus 1k row

Rest 5 Minutes

WOD 2: AMRAP 10
25 Chin Over Bars
25 Ground to Overhead (45/25 plate)
25 Box Jumps (24)

Still partnered with Alicia.  Did majority of pull-ups, she did all ground to overhead and i did all of the box jumps

Overall good day