Clean & Jerk

Warmup:
AMRAP in 5 minutes of:

• 1 burpee
• 2 pullups
• 3 standing long jumps
• 4 pushups
• 5 pvc thrusters

completed 6 rounds

WOD: "5x5 Clean & Jerks"

• 135#
• 145#
• 165#
• 185#
• 205# failed
• 185#

failed at 205# in my 5th set so i went back down to 185# to finish my reps

Daily Minute = handstand

Filthy Fifty

Warmup:
run 4 laps
tabata squats
Daily Minute = handstand

WOD: "Filthy Fifty"
For time:

• 50 box jumps (24")
• 50 jumping pullups
• 50 kettlebell swings (1 pood)
• 50 walking lunges
• 50 knees to elbows'
• 50 push press (45#)
• 50 back extensions
• 50 wall ball (20#)
• 50 burpees
• 50 double unders OR 150 jump rope

Time 35:25 as Rx

Compare to 12/23/08. I shaved 3:02 off my time and I was using a taller box today. 20" box is Rx.

100 OHS

Warmup:
3x15 GH situps
1x15 medicine ball clean/wall ball (20#)
2/10 medicine ball clean/wall ball (12#)
overhead squat practice

WOD: "100 OHS"
100 overhead squats for time (95# Rx)

7:25 using 65#

DANNY

Warmup:
3x15 GH situps
3x15 back extensions
3x1 samson stretch (each leg)
squat snatch practice (45#)

WOD: "DANNY"
AMRAP in 20 min of:

• 30 box jumps (24")
• 20 push press (115#)
• 30 pullups

I completed 2 rounds plus all the box jumps and push press plus 5 pullups in the 3rd round as Rx.

BEAR

Warmup:
3 laps of hurdle ducking
3x5 judo pushups
2x15 knees 2 elbows
2x15 medicine ball cleans (20#)

WOD: "BEAR"

7 reps of the following sequence:

power clean

front squat

push press

back squat

push press

5 rounds
-Try to move up in weight each round

-Rest between rounds as needed
-During each sequence you can only barely tap the weight on the ground, which means, try not to set it down period during the sequence!

1. 45#
2. 65#
3. 85#
4. 95#
5. 105#

Didn't feel well this morning so I stayed relatively light. 1st WOD since Tuesday so I was out of the loop a little. I should probably run tomorrow or something.

TABATA

Warmup:
3x15 back extensions
row 500 meters (2:11)
skin the cat practice
turkish getup practice

WOD: "TABATA"
8x20 seconds work w/ 10 sec rest intervals through 4 exercises for a total of 32 20-sec work intervals. Score is total reps.

Wall Ball (20#): 10/12/10/10/9/11/10/10 = 82 reps
Knees 2 Elbows: 5/5/7/5/6/5/5/5 = 43 reps
Box Jumps (24"): 15/10/10/8/10/10/10/10 = 83 reps
Pushups: 12/10/10/10/8/8/7/7 = 72 reps

Total Reps = 280

The total # of reps could be off a few either way. I forgot to write it down at the gym and was trying to remember.

FRAN

Warmup:
3x15 squats
15 knees 2 elbows
20x windmills (each arm)
thruster practice (45#)

WOD: "FRAN"
21-15-9 thrusters (95#) & pullups for time

Time 12:00

My last time was under 10 minutes. I got really sick in the middle of this one. Not real pleased with today's efforts. I was on track for 6 minutes when the sick monster caught me.

Get Tired

Warmup:
sampson stretch
windmills
walking lunges
neck rolls
some weird knee-hip rotation thing

WOD: "Get Tired"
AMLAP in 10 minutes flipping the BIG tire

6.75 lengths

Drew beat me by two flips.

HELEN minus Pullups plus Pushups

Warmup:
row 500 meters
3x15 good mornings (PVC)
3x15 overhead squats (PVC)

WOD: "HELEN minus Pullups plus Pushups"
3 rounds for time of:

• 400 meter run (3 laps)
• 21 kettlebell swings (1.5 pood)
• 12 pushups

Time 12:11 as Rx

KAREN

Warmup:
run 1 mile (ran it in approx 10 min)
3x15 GH situps

WOD: "KAREN"
150 20# wall ball for time

Time 10:07 as Rx

Sea Monster set the proper height which was about a foot higher than I thought it was. Impacted my time a little, but at least I'm at the right place.

CrossFit Total

Warmup:
light reps of shoulder press, back squats, and deadlifts

WOD: "CrossFit Total"
3x1 of shoulder press, back squat, and deadlift to get your 1-rep max lift.

Previous PR on 2/6/09

SP 165#
BS 330#
DL 405.5#
Total 900.5#

Today:

SP 160#/170# (PR)/175# (Fail) = 170#
BS 315#/335# (PR)/365# (Fail)/345# (PR) = 345#
DL 421# (PR)/426# (Fail) = 421#

Total = 936#

I increased 35.5# from last time so I'm pretty stoked about that. I increased 0.16 # for # to 4.31# for every # of body weight. I could have gotten the 426# deadlift, but my grip failed. Evan showed me some fixes for that, so I'll try those next time. Overall, I'm pretty pleased with my progress. My ultimate goal is to break 1000#. Evan thinks I'll be there in a year. I'm going to try to beat that timeline if I can.

Dumbbell Burpees + Pullups

Warmup:
3x15 GH situps
15 ring dips
6 bar dips
2x40yd bear crawl
dumbbell burpee practice
handstand practice (Daily 30 seconds)

WOD: "Dumbbell Burpees + Pullups"
3 sets of 21-15-9 reps for time of 25# dumbbell burpees & strict pullups
Time 19:26 as Rx (did not use rubber band assist)

Row 1500 meters

Warmup:
15 pullups
15 pushups
15 squats
skin the cat practice (5 reps - rings & bar)
L-pullup practice
muscle-up practice

WOD: "Row 1500 meters"
time 6:11 - compare to 3/3/09 (slowed down 8 seconds, but I was having a conversation while I rowed)

Daily Minute = handstand
Ran 3 laps to cool down

Squat Cleans

Warmup:
3x15 GH situps
3x15 back extensions
3x15 pushups
3x15 squats

WOD: "Squat Cleans"
Squat cleans practice (95#)
Handstand practice

Pain Storm

Warmup:
windmills (20x each arm)
3x15 squats + high knee run (20yds)
Daily Minute = handstand (wall assisted)

WOD: "Pain Storm"
For time (Rx 95#):

• 10 front squats, 10 push press, 10 thrusters
• 2 box jumps, 2 pullups, 2 burpees
• 8 front squats, 8 push press, 8 thrusters
• 4 box jumps, 4 pullups, 4 burpees
• 6 front squats, 6 push press, 6 thrusters
• 6 box jumps, 6 pullups, 6 burpees
• 4 front squats, 4 push press, 4 thrusters
• 8 box jumps, 8 pullups, 8 burpees
• 2 front squats, 2 push press, 2 thrusters
• 10 box jumps, 10 pullups, 10 burpees

Time 20:50 as Rx

We got a new gym dog today. Roxanne. She's great.

Running Cindy

Warmup:
pvc pass thrus
bridges
handstand practice
butt kick run
2x10 back extensions
2x10 GH situps

WOD: "Running Cindy"
5 rounds for time (4 rounds running). Each round consists of:

• 5 pullups, 10 pushups, 15 squats
• 5 pullups, 10 pushups, 15 squats
• 5 pullups, 10 pushups, 15 squats
• Run 2 laps

Time 31:05

The total reps work out to 8 laps running, 75 pullups, 150 pushups, & 225 squats.

SDLHP - Push Press

Warmup:

• sit & reach (30 sec)
• jump rope (1 min)
• wall good mornings (2x30 sec)
• PVC pass throughs
• jump rope (1 min)
• pistols (partner assisted)
• jump rope (1 min)
• standing forward rolls (10x)

WOD: "SDLHP - Push Press"
3 sets of 21-15-9 reps @ 95# of sumo deadlift high pull + push press for time.

Time 6:02 as Rx

Daily Minute = GH situps = 25 reps

Push Jerk

Warmup:
3x15 back extensions
3x15 squats
2x15 knees to elbows
push jerk practice (pvc)

WOD: "5x3 Push Jerks"
5 sets of 3 push jerks

1. 155#
2. 185#
3. 205# - previous PR
4. 205#
5. 215# - new PR
   

April Fool's

Warmup:
2x15 GH situps
2x15 squats
2x15 pushups
2x15 wall ball (20#)

WOD: "Weighted Lunges + Farmer's Carry"
Showed up thinking about how much I didn't want to do the Burpee Mile, but Sea Monster took pity on me....and everyone else.

So.....

AMRAP in 10 minutes
45# weighted lunges (length of field)
100# farmer's carry (length of field)
jog back to bar to complete round

5 rounds