Thursday, February 28, 2013

Workout
9AM


Skill: 2 on the minute for 10:00:
- Handstand Push Up on parallettes

WOD:  For time:
- 15 Sumo Deadlift High Pulls (135/ 85#)
- Run 200 meters
- 20 Sumo Deadlift High Pulls (95/ 65#)
- Run 400 meters
- 30 Sumo Deadlift High Pulls (65/ 45#)
- Run 800 meters

Time: 11:57

Wednesday, February 27, 2013

Workout
10AM


Strength: Front Squat 5-5-5-3-3-3
155x5, 165x5, 175x5, 185x3, 205x2, 195x3
WOD: 4 rounds for max reps:
- 1 min Ring Row
- 1 min Walking Lunges (45/ 25#)
- 1 min Russian Twist (45/ 25)
- 1 min Rest

Tuesday, February 26, 2013

Workout
6:30PM

Clean & Jerk
(135x2, 145x2, 155x2)3

Push Press
155x2x3

Monday, February 25, 2013

Strength:  Weighted Pull Up 5-5-5-3-3-3
bwx5, 10x5, 20x5, 30x3, 40x3, 45x3
WOD: 7 rounds:
- 7 Push Press@95
- 7 Chest to Bar Pull Ups
- 7 Burpees

Time: 8:55

Saturday, February 23, 2013

Workout
6:30PM

Bench Press
45x5, 135x5, 155x3, 175x5x5

Friday, February 22, 2013

Workout
9AM


Strength:  Hang Power Snatch 3-3-3-1-1-1
95x3, 115x3, 125x3, 135x1, 145x0, 145x0
WOD:  4 Rounds for time:
- 7 Power Snatch @ 95
- 14 Toes to Rings

Time: 4:20

Thursday, February 21, 2013

Workout
10AM


Skill: Muscle-ups 3x max reps
4, 4, 2
WOD: Stone Shoulder (Pick one)
- Complete 1 rep on the first minute, 2 on the second minute, etc...

6 minutes, 116# stone

Wednesday, February 20, 2013

Workout
5:30PM


Strength:  Push Press 3-3-3-1-1-1
95x3, 135x3, 155x3, 165x3, 175x3, 185x1, 195x1 (PR), 205x0

WOD: AMRAP in 12:00:
- 9 Hand Release Push Ups
- 12 Box Jumps (24") (Games Style, full open hip standing on top of box)
- 15 Sit Ups

Monday, February 18, 2013

Workout
5:30PM


Strength: Back Squat 3-3-3-1-1-1
135x4, 185x3, 205x3, 225x2, 245x3, 255x3, 265x1, 275x1, 285x1
WOD: 5 Round for time:
- 5 "Clusters" (Squat Clean Thrusters) @ 135#
- 10 Burpees to a 6" Target

Friday, February 15, 2013

Workout
9AM


Strength: Hang Power Snatch  3-3-3-1-1-1
95x3, 115x3, 125x3, 135x1, 145x1(PR), 155x0
WOD: Every minute for 10:00:
- Odd minutes- 3 Power Snatch @115 of day's best lift
- Even minutes- max Burpees

Wednesday, February 13, 2013

Workout
5:30PM


Strength: Push Press 5-5-5-3-3-3
95x5, 115x5, 135x5, 155x3, 165x3, 175x3
WOD: For Time:
Reps of 9-6-3:
- Thrusters (95/65#)
- Strict Pull Ups
Then,
- 400m Run
Then, Reps of 3-6-9:
- Thrusters (95/65#)
- Strict Pull Ups

Time: 6:00

Tuesday, February 12, 2013

Workout
6:30PM

Clean & Jerk
(115x2+1)2, (125x2+1)2, (135x2+1)2, (145x2+1)2, (155x2+1)2

Jerk
(155x2)5

Monday, February 11, 2013

Workout
5:30PM


Strength: Back Squat 5-5-5-3-3-3
185x5, 205x5, 225x5, 235x3, 245x3
WOD: For Time
21-15-9:
- Sumo Deadlift High Pull (95/65#)
- Wall Ball (20/14# to 10' target)

Time: 4:??

Ran out of time on the strength and didn't get the last set. It was my first time trying low-bar back squats and I felt strong. I need to go up in weight next time.

Wednesday, February 6, 2013

Workout
4:30PM

Strength: Overhead Squat 3-3-3-1-1-1
75x5, 95x5, 115x3, 135x3, 145x3, 165x1, 175x1(PR)
WOD: "Karen"
For time:
- 150 Wall Ball shots (14# to 10' target)

Ran out of time on the strength work, so only did 2 singles. I think I had ten more #s in me.

Tuesday, February 5, 2013

Workout
6:30PM

Hang Snatch (75, 85, 95, 105)4

Snatch Drop (75x5)2

Jerk (115, 125, 135, 155)2

Monday, February 4, 2013

Workout

Strength: Shoulder Press 3-3-3-1-1-1
115x3, 135x3, 140x3, 145x1, 150x1 (PR)

WOD: CrossFit Games Open 12.1
Complete as many reps as possible in 7 minutes of:
- Burpees

Total: 87

Friday, February 1, 2013

Strength: Deadlift 5-5-5-3-3-3

WOD:  Reps of 10-9-8-7-6-5-4-3-2-1
- Double Unders
- Burpees on a bumper (each burpee is completed by jumping and landing on top of a 45# bumper plate)

Don't really remember my numbers because I was so late blogging. I think I was up to 325 on deadlift?