SNATCH-JUMP-BURP

Warmup:
15 squats
15 back extensions
15 GH situps
snatch practice

WOD: "SNATCH-JUMP-BURP"
Three sets for time of 21-15-9 reps of:

• dumbbell snatch (55#)
• box jumps (24")
• burpees

Time 12:53

Hang-Jerk-Run

Warmup:
3x15 overhead squats (I did one set with the slosh pipe)
3x15 hang clean (15# barbell)
3x15 kettlebell swings
2 lengths each of high knees & butt kicks

WOD: "Hang-Jerk-Run"
5 rounds for time of:

• 7 hang power cleans (135#)
• 7 push jerks (135#)
• 400 meter run

Time 20:30 as Rx

Half Angie - sort of

Warmup:
10 laps each leg of high and low hurdles

WOD: "Half Angie"
AMRAP in 10 minutes of the Angie exercises:

• 10 pullups
• 10 pushups
• 10 squats
• 10 situps

I got 5 complete rounds which is half of the Angie WOD in 10 minutes. Not too bad. Still have a sinus infection.

HELEN

Warmup:
row 500 meters (1:45)
3x15 back extensions
sampson stretches

WOD: "HELEN"
3 rounds for time of:

• 400 meter run
• 21 kettlebell swings (1.5 pood or approx 55#)
• 12 pullups

Time 15:27

Compare to 12/31/08. My time was 18:44, so I shaved off 2:43 off my time & I have a sinus infection today, so I am pleased.

CrossFit Regionals WOD #2

Warmup:
3x15 overhead squats (pvc)
3x15 pullups
3x15 GH situps
3x15 back extensions

WOD: "CrossFit Regionals WOD #2"
5 rounds for time of:

• 7 dumbbell thrusters (2x40# dumbbells)
• 11 burpees

Time 11:47

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.

CINDY

Warmup:
3x15 GH situps
3x15 knees to elbows
squat technique practice

WOD: "CINDY"
AMRAP in 20 minutes:

• 5 pullups
• 10 pushups
• 15 squats

13 rounds

I increased my total rounds by 2 from 2/18/09.

Overhead Lunge

Warmup:
3x10 pvc pass thrus
3x10 good mornings (45# bar)
3x10 pushups

WOD: "Overhead Lunge"
7 rounds for time of:

• 15 kettlebell swings (55# kettlebell)
• 6 overhead lunges (25# dumbbell - alternating right and left arms)

Time 11:54

I also ran 400 meters and rowed for 1 minute (307 meters).

Run 5K

Warmup:
3x15 GH situps
3x15 back extensions
2x15 dips

WOD: "Run 5K"
This was actually a 5.47K.

Time 35:21

Compare to 1/23/09. Shaved off 5+ minutes.

NONA

Warmup:
run 800 meters
hang clean practice

WOD: "NONA"
For time:

• row 500 meters
• 30 hang cleans (95#)
• 30 pullups
• 30 kettlebell swings (1 pood)
• 30 burpees
• 20 hang cleans (95#)
• 20 pullups
• 20 kettlebell swings (1 pood)
• 20 burpees
• 10 hang cleans (95#)
• 10 pullups
• 10 kettlebell swings (1 pood)
• 10 burpees

Time 27:11

I was only about 1.5 minutes behind Drew on this one. It was brutal.

Squats

Warmup:
3x15 GH situps
3x15 back extensions
3x15 squats
10 L-hangs (I don't know what these are really called)

WOD: "3x3 Overhead Squats + 3x3 Front Squats + 3x3 Back Squats"
weight should increase with each set

OS 135#/140#/150#
FS 200#/210#/220#
BS 275#/300#/310#

Compare to 3/18/09 where I did 5x3 overhead squats & maxed at 145#.
The last time I did this particular WOD, my back squat peaked at 250# so today was a good increase, even with a hurting right knee. I feel like I could have done more, but I didn't want to put any more stress on that knee.

21

Warmup:
2x5 overhead squat (pvc)
2x15 knees to elbows
2x5 ring dips

WOD: "21"
For time - 20 rounds of pushups & situps where the reps per round total 21.
For example, R1 20 pushups & 1 situp, R2 19 pushups & 2 situps, ..., R20 1 pushup & 20 situps.
It works out to 210 pushups and 210 situps.

Time 25:40

Drew beat me by less than a minute and Wonder Woman almost got me. She was 8 seconds behind me.

100 Burpees for Time

Warmup: "Feats of Strength"
Pullups (max reps) = 15 consecutive
Box jump (max height) = 41.5 inches
Turkish getups (max weight barbell) = 65#

WOD: "100 Burpees for Time"
Time = 11:17

Compare to 2/19/09 where my time was 12:20 (shaved off 1:03). You can also compare to St. Patty's Day where I did 100 burpees + 1 pint of Guiness in 12:42 (there's a vid of this one).

Overall, pretty pleased with today's effort. Next time, I am going to try to finish under 10 minutes.

Deadlift

Warmup:
3x15 GH situps
3x15 pullups
2x15 dumbbell snatches (30#)

WOD: "5x1 Deadlift"
warmed up with 265# x 10 then lifted 373# 2 or 3 times. i tried 417# but couldn't move it today for some reason. felt pretty weak. my max is 421# so i don't know what's up. might have been the church dinner last night.

also worked on double unders. had a hard time with them. i can't get the timing down. keep at it i guess.

Fight Gone Bad

Warmup:
15 box jumps (largest box - 30" i think)
Box Jump PR (30" box plus 4 25# bumper plates - I got my feet on 5 plates but couldn't stick it - approx 42")
30 overhead squats (PVC)
10 pullups (chest to bar)

WOD: "Fight Gone Bad"
3 5-minute rounds where each exercise is 1 minute - 1 min rest between rounds. Exercises are:

• push press (75#) - score reps
• row - score calories
• wall ball (20# - 8 ft target) - score reps
• sumo deadlift high pull (75#) - score reps
• box jumps (20") - score reps

Compare to 2/27/09 where I scored 262.

I scored 302 today which is a new PR for me.

	1	2	3	T
PP	36	23	22	81
Row	15	13	13	41
WB	17	20	18	55
SDLHP	15	18	15	48
BJ	30	27	20	77
	113	101	88	302