Presses

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

WOD: "Presses"
3x3 shoulder press
3x3 push press
3x3 push jerk

SP 135#/145#/150# (PR for 3 reps)
PP 165#/175#/185# (PR for 3 reps)
PJ 185#/205#/210# (PR for 3 reps)

Compare to 2/3/09
My previous 3 rep PR for SP was 135#.
My previous 3 rep PR for PP was 175#.
My previous 3 rep PR for PJ was 205#.

Overall pleased with today's effort.

FRAN

Warmup:
2x15 situps
2x15 PVC thrusters
2x15 PVC pass throughs
sampson stretches
double under practice

WOD: "FRAN"
3 sets of 21-15-9 reps for time of:

• thrusters (95#)
• pullups

Time 9:40 as Rx

This is the exact same time I posted for my last PR on 1/12/09. I'm a bit bummed that I didn't cut any time off of this thing. I think I am going to try this in the evening next time after having a day of food energy to see if that helps.

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.

Heavy Extravaganza

Warmup:
15 pullups
15 pushups
1 length walking lunges w/ 45# bar overhead
10 lengths hurdle drills
5 shoulder press (45#)
5 back squats (45#)

WOD: "Heavy Extravaganza"
3x5 Shoulder Press

1. 95#
2. 105#
3. 135#

3x5 Back Squat

1. 135#
2. 155#
3. 185#

Extra Work:
20 pullups

I went light on back squat today to work on my squat depth. Plus my hip abductor issue was on fire.

Run 1.8 Miles

Warmup:
3x10 medicine ball cleans (20#)
3x15 situps
2x10 ring dips

WOD: "Run 1.8 miles"
Time 17:55

I skipped out on the Rx WOD today (wall ball/pullups) because I needed to leave early. I want to do this WOD at some point. I may come in Saturday morning and do it.

Crossfit Totals

Warmup:
run 2 laps
5x SP @ 67#
5x BS @ 175#
5x DL @ 155#

WOD: "Crossfit Totals"

SP: 170#/175# (F)/175# (F) = 170#
BS: 345#/365# (F)/345# (F) = 345#
DL: 425#/435# (F)/NA = 425#

Total 940#

I increased by 4# all on deadlift. I need to work on strength at the bottom of my squat. I think that lift is where I can really make up the 60# I need to get to 1000#.

Deadlift

Warmup:
3x15 wall ball
3x15 situps
5 ring dips
muscle up practice
10 deadlifts (light)

WOD: "5x3 Deadlift"
5 sets of 3 reps increasing weight each set:

1. 157#
2. 297#
3. 337#
4. 377#
5. 392#

Dr. Drew and I modified the wall ball warmup to make it a lot more fun and a lot more dangerous.

Thruster-Situp-Track Run

Warmup:
3x10 kettlebell snatch
3x10 back extensions
3x10 knees to elbows

WOD: "Thruster-Situp-Track Run"
For time (Rx thrusters = 115#):

• 400 meter run
• 10 situps + 1 thruster
• 10 situps + 2 thrusters
• 10 situps + 3 thrusters
• 10 situps + 4 thrusters
• 400 meter run
• 10 situps + 5 thrusters
• 10 situps + 6 thrusters
• 10 situps + 7 thrusters
• 400 meter run
• 10 situps + 8 thrusters
• 10 situps + 9 thrusters
• 10 situps + 10 thrusters
• 400 meter run

Time 25:15 as Rx

This works out to 100 situps, 55 thrusters at 115#, & 1600 meter run.

Ring Dips/Power Cleans

Warmup:
15 situps
15 kettlebell swings
2 sampson stretches
double under practice
run 2 laps

WOD: "Ring Dips/Power Cleans"
Three sets of 15-9-6 reps for time of:

• ring dips
• power cleans (135#)

Time 6:55 as Rx

Run 5K

Warmup:
3x15 squats
3x15 situps
3x15 pushups

WOD: "Run 5K"
Time 38:55

Sled Drag Tire Flip

Warmup:
3x15 dumbbell snatch (35#)
3x15 situps
3x17 deadlift (135#)

WOD: "Sled Drag Tire Flip"
2 rounds - score time for each round seperately

• 30 meter sled drag (185#)
• 30 meter tire flip (large tire)
• 30 meter tire flip (large tire)
• 30 meter sled drag (185#)
• 30 meter sled drag (185#)

1st round 4:03
2nd round 3:43

Press Day

Warmup:
Row 500 meters
Run 1 mile

WOD: "Press Day"

• 5x each arm - 45# kettlebell (strict press)
• 7x each arm - 55# kettlebell (push press)
• 5x each arm - 50# dumbbell (strict press)
• 1x 135# barbell (strict press)
• 2x 155# barbell (strict press)
• 1x 185# barbell (push press)
• 1x 205# barbell (push jerk)

Didn't do the Rx WOD today because of callous issues and leg issues stemming from Monday's thrusters and Tuesday's squats. Hopefully, I'll be back in the fold tomorrow.

5x3 Bench Press

Warmup:
15 back extensions
15 situps
2 L-sit pullups
1 deadlift (255#)
10 bench press (45#)
10 bench press (95#)

WOD: "5x3 Bench Press"

1. 115#
2. 135#
3. 185#
4. 205#
5. 225#

Only got 225# twice. Really sore in my legs today, most likely from Monday's thrusters aggravated by yesterday's high rep squats. Needed a little break so I bench pressed instead of overhead squats.

Deck of Cards

Warmup:
Run 1 mile

WOD: "Deck of Cards"
For time, complete the exercise on each card in a 52-card deck

• Hearts = pushups
• Diamonds = box jumps
• Spades = pullups
• Clubs = squats

Face cards are 10 reps, aces are 11, the rest are the # on the card. It works out to 95 reps of each exercise.

Time 28:16

This was slow compared to last time (3/30/09 25:30)

Thruster Double Under

Warmup:
4x5 knees to elbows
4x5 ring dips
4x5 squats
4x5 back extensions
4x5 situps

WOD: "Thruster Double Under"
5 rounds for time of:

• 21 thrusters (75#)
• 21 double unders OR 63 singles

Time 21:16 as Rx

I had to mostly single jump ropes because I am not proficient at double unders yet, but I did sneak in a few every now and then.

5x3 Deadlift

Warmup:
3x15 squats
3x15 kettlebell swings
3x15 back extensions

AMRAP in 5 minutes:

• 5 knees to elbows
• 4 wall ball
• 3 burpees
• 2 pullups
• 1 cartwheel

I completed 4 rounds plus an extra cartwheel just for kicks.

WOD: "5x3 Deadlift"

1. 289#
2. 309#
3. 319#
4. 329#
5. 339#

Bear Crawl, Situp, Clean & Jerk

Warmup:
15 situps
3x15 back extensions
15 pullups
clean & jerk practice (45#)

WOD: "Bear Crawl, Situp, Clean & Jerk"
4 rounds for time of:

• 10 clean & jerks (115#)
• bear crawl across indoor soccer field
• 25 situps
• bear crawl back to barbell

Time 16:05 as Rx

5x3 Heavy Thrusters

Warmup:
10 turkish getups (45# kettlebell)
5 thrusters (95#)

WOD: "5x3 Heavy Thrusters"

1. 135#
2. 145#
3. 155#
4. 165#
5. 175#

After thrusters, I needed some cardio work, so Drew, Kim, and I raced on the C2 rowers for 500 meters.

Results:
1st - Me (1:37)
2nd - Drew (1:40)
3rd - Kim (1:45)

40-5-5-30*10 Sprint, Jump

Warmup:
3x10 overhead squat
3x10 situps
3x10 back extensions
3x10 handstand pushup progression
15 ring dips

WOD: "40-5-5-30*10 Sprint, Jump"
10 rounds for time of:

• 40 yd dash
• 5 box jumps (24")
• 5 burpees
• 30 second rest

Time 15:22