Cinco de Mayo

Warmup:
1 minute each of

• burpees
• pushups
• box jumps/stepups
• squats
• row

WOD: "Cinco de Mayo"
5 rounds for time of:

• 5 squat cleans (135#)
• 5 box jumps
  
• 5 muscleups (10 dips +10 pullups)

I only completed 3 rounds using 67# & stepups instead of box jumps. Have some sort of intestinal distress today.

AMRAP in 20

Warmup:
2x20 pushup variations (judo, wide grip, narrow grip, circles)
2x20 back extensions
2x20 pvc overhead squats
2x20 ring rows
3x5 press (95#,115#,137#,147# -3 reps)
Static Hold: 137# for 51 seconds

WOD: "AMRAP in 20"
AMRAP in 20 minutes where each round consists of:

• 1 power clean (95#)
• 2 squat cleans (95#)
• 3 push press (95#)
• 5 knee slaps
• 10 pushups
• 15 situps

8 rounds

Squat Cleans & Pushups AMRAP

Warmup:
3x8 pvc pass thrus
3x8 overhead squats (pvc)
3x8 pullups
3x8 dumbbell snatch (35#)
5x1 thrusters (135#,155#,175#,195#,205#) - failed 215#

WOD: "Squat Cleans & Pushups AMRAP"
AMRAP in 10 minutes:

• 5 squat cleans (155#)
• 15 pushups

5 rounds Rx

Clean PR

Warmup:
3x15 overhead squats (pvc)
3x5 deadlift (225#)
3x1 cleans (135#)

WOD: "Clean PR or Snatch PR"

Cleans 135#, 185#, 205#, 215#, 220# PR
Snatch 95#, 115#, 135#

Didn’t PR on the snatches, just working on the motion. I increased my previous PR on cleans by 15# from 9/1/09. Pretty happy about that.

Snatch-OH Squat-Clean-Jerk-Pull

Warmup:
3x15 overhead squats (pvc)
3x15 good mornings (pvc)
3x15 pushups

WOD: "Snatch-OH Squat-Clean-Jerk-Pull"
10 rounds for time of:

• 1 snatch + 3 overhead squats (95#)
• 1 squat clean + 6 push jerks (95#)
• 9 pullups

Time 19:23 Rx

Squat Cleans + Pullups

Warmup:
2x15 good mornings
2x15 squat cleans (pvc)
2x16 posterior reach

WOD: "Squat Cleans/Pullups"
5 rounds with a continuous clock:

• 1 minute squat cleans (135#)
• 1 minute pullups
• 1 minute rest

1. 5 squat cleans - 15 pullups - Rx
2. 5 squat cleans - 11 pullups - Rx
3. 5 squat cleans - 12 pullups - Rx
4. 5 squat cleans - 12 pullups - Rx
5. 5 squat cleans - 12 pullups - Rx

Squat Clean, Box Jump

Warmup:
3x10 medicine ball cleans (20#)
3x10 situps
3x10 back extensions

WOD: "Squat Cleans, Box Jumps"
5 rounds for time of:

• 7 squat cleans (155#)
• 21 box jumps (22" box)

Time 26:42

Those squat cleans were very heavy, tiring, and slow. However, my technique vastly improved as I moved through the 35 reps.

Squat Cleans

Warmup:
3x15 GH situps
3x15 medicine ball cleans (20#)
3x15 kettlebell swings (16kg)
Daily Minute = Hanstand

WOD: "Squat Cleans"
Bad technique today, so I worked primarily with 135# to get it passable.

Squat Cleans

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

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

Clean & Jerk & THROW

Warmup:
3x15 overhead squats (PVC)
3x15 GH situps
3x15 back extensions
3x15 pushups

WOD: "Clean & Jerk & THROW"
1 length = 25 yards
AMLAP in 10 minutes of squat clean & jerks finishing with throwing the 95# barbell as many times as it takes to go 25 yds.

My score: 13 lengths or 325 yards

Squat Cleans

Warmup:
3x10 deadlift (135#)
2x10 front squat (89#)
1x3 squat cleans (89#)

WOD: "5x3 Squat Cleans"

1. 95#
2. 115#
3. 135#
4. 155# - PR on 1/5/09
   
5. 165# - PR

I still need to perfect my technique on this olympic lift. Too many years of power cleans have really messed me up. Keep trying to reverse curl the bar. Not much cardio today, but I did practice my kipping pullups a little afterwards.

Squat Cleans - Round 2

Warmup:
3x15 pullups
3x15 wall ball - 20#
3x15 situps
Medicine ball clean practice - 20#

WOD: "Squat Cleans"
5x3 squat cleans - increasing weight each rep:

1. 95#
2. 115#
3. 135#
4. 145#
5. 155#

Compare to 12/12/08. The last time I did this, I was injured so this WOD worked out a ton better. Sea Monster had the digicam this morning, so that was great. Maybe he'll post one of my better cleans on the Crossfit Murfreesboro blog.

Looking forward to the ZONE seminar tonight at Panera Bread. That's an oxymoron. Maybe I'll eat a big brownie while Evan describes the horrors of eating brownies.

Knee Treason

Warmup:
3x15 situps
3x15 back extensions
Box Jump Practice for Heighth

WOD: "Squat Cleans"
5x3 Squat Cleans - weight should increase with each set

I practiced and completed 1 set w/ 95 lbs. I injured my left knee during the 2nd set w/ 105 lbs. Can't put much weight on it. Possibly from all the jumping in the last 12 hours. Anyhow, I'll rest it this weekend and see how it feels Monday morning.

Squat Cleans

Warmup:
3x15 situps
3x15 air squats

WOD: "Squat Cleans"
5x3 squat cleans @ 135 lbs

Extra: 10 back extensions & kipping practice