Monday

Warmup:
10 push press (45#) + 1 PP (95#)
10 sumo deadlift high pull (45#) + 1 SDHP (95#)
10 squats + 1 wall ball shot (14' 12#)

WOD: "Monday"
For time:

• 50 push press (95#)
• 25 double unders
• 50 sumo deadlift high pull (95#)
• 25 double unders
• 50 wall ball (14' 12#)
• 25 double unders

Time 20:48 Rx

I did almost all double unders and that slowed me down a lot. If I had done singles, I could have finished 5 minutes faster.

Presses

Warmup:
1x15 pullups (5 strict - 10 kips)
2x15 kettlebell swings (1 pood)
2x15 tire flips (tag team)
3x15 situps

WOD: "Presses"
3x3 strict press (135#/145#/155#)
3x5 push press (165#/175#/185#)
1xAMRAP push jerk (185# & 7 reps)

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

Presses

Warmup:
3x15 GHD situps
3x15 pushups
3x15 squats
1x6 shoulder press (45#)
1x3 push press (45#)
1x1 push jerk (45#)

WOD: "Presses"
3x6 SP 95#/135#/140#
3x3 PP 155#/175#/195#
3x1 PJ 205#/225#/235# (f)

5 min AMRAP (pushups) = 90 reps

Situps & Such

Warmup:
3x5 weighted pullups (25#)
3x5 weighted ring dips (25#)
muscle up practice
1x5 shoulder press (95#)

WOD: "Situps & Such"
For time:

• 30 box jumps (24")
• 21 GHD situps
• 30 kettlebell swings (2 pood)
• 21 GHD situps
• 30 air squats
• 21 GHD situps
• 30 dumbbell push press (40# dumbbells)
• 21 GHD situps

Time 11:45

Press - Max Reps for Time

Warmup:
2x15 overhead squats (pvc)
2x15 pushups
2x15 pullups (strict)

WOD: "Press - Max Reps for Time"

• 3 minutes - shoulder press (max reps @ 65#)
• 3 minutes rest
• 3 minutes - push press (max reps @ 65#)
• 3 minutes rest
• 3 minutes - push jerk (max reps @ 65#)

If you rack the weight or rest longer than 3 seconds, you must perform a set of 3 burpees each time.

SP 30 reps Rx - 12 burpees
PP 45 reps Rx - 9 burpees
PJ 35 reps Rx - 9 burpees

Total 110 reps Rx - 30 burpees

4 Round Triplet

Warmup:
3x15 wall ball (20#)
3x15 overhead squats (pvc)
pistol practice
handstand pushup practice

WOD: "4 Round Triplet"
4 rounds of the following (max reps):

• 45 sec - push press (135#)
• 45 sec - situps
• 45 sec - kettlebell swings (1.5 pood)
• 1 min rest

Averaged 45-55 reps per round

Presses

Warmup:
2x15 ring pushups
2x15 kettlebell swings (45#)
2x15 toes to bar
rope climb practice

WOD: "Presses"

Compare to 6/30/09.

3x3 strict press - 145#/155# (PR)/160# (PR)
3x3 push press - 175#/190# (PR)/205# (2 reps)
3x3 push jerk - 205#/215# (PR)/220# (F)

Increased SP by 10# and the other two by 5# each. Pleased with progress since 6/30.

Push Press + Burpees

Warmup:
3x10 kettlebell swings (1.5 pood)
3x10 back extensions
handstand pushup practice (I was able to get about three in a row before I fell out)
4x3 deadlift (265#/331#/351#/371#)

WOD: "Push Press + Burpees"
5 rounds of the following:

• push press for 1 minute (135# - score max reps)
• burpees for 1 minute (score max reps)
• rest for 1 minute

1. 15 pp 13 burpees
2. 10 pp 12 burpees
3. 7 pp 10 burpees
4. 7 pp 10 burpees
5. 7 pp 11 burpees

Total 46 push press & 45 burpees

My arms were shot after this WOD. Can't lift them above my shoulders.

It was cool to work out with Jeff from Atlanta today. He told me about the “Run & Chug” WOD’s they do down there. I think it was run 400 meter, chug a beer, repeat.

Also glad to see MLIB back in the box.

Pressing a Little

Warmup:
1x15 push jerk practice (pvc)
1x15 handstand pushup practice
1x15 weighted back extensions (45#)
1x15 partner leg raises

WOD: "Press"
5x1 shoulder press
5x3 push press
5x5 push jerk

I kind of did my own thing today because I needed a little rest from this week. So I pressed, but not to the extent that the wod calls for.

SP 165#/170#/175# (failed) - met my 1-rep PR of 170#
PP 155#/185#/195# (failed) - met my 3-rep PR of 185#
PJ 195# (1 rep)

I also power cleaned 195# which is a new PR for me.

Double Wall Ball Push Press

Warmup:
2x20 meter high knee run
2x20 meter high knee strideouts
2x20 meter squat pivots
2x20 meter karaokes
3x3 deadlift (265#/331#/375#)

WOD: "Double Wall Ball Push Press"
5 rounds for time of:

• 10 double wall ball shots (12#)
• 5 push press (135#)

Time 7:15

Had to clean the 135# barbell before each set of push press, so add 5 reps of that to the WOD.

Burpee - Pullup - Kettlebell Swing

Warmup:
2x15 overhead squats
2x15 pushups
2x15 situps
2x15 back extensions
2x15 arm swings
2x1 sampson stretches

WOD: "Burpee - Pullup - Kettlebell Swing"
4 rounds for time of:

• 10 burpees
• 20 pullups (I subbed 20 65# push press)
• 30 kettlebell swings (35# Rx - I used 45# kb)

Time 19:11

subbed 65# push press for the pullups in anticipation of GI Jane this week – trying to save my hands for that

in addition, I upped the kettlebell to the 45# KB (Rx was 35#) to try to get an equal amount of work that I lost doing push press instead of pullups

Also - please go to this website and VOTE for CrossFit Murfreesboro in the annual Ruthies Award competition - please get as many people as possible to vote - you can vote every day from multiple browsers

Presses

Warmup:
3x15 pullups
3x15 situps
3x15 pushups

WOD: "Presses"
shoulder press (3x3)
push press (6x6)
push jerk (9x9)

SP 135#/145#/155# (new PR - 3 rep max)
PP 165#/170#
PJ 170#

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.

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.

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.

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 Press/Pull Up

Warmup:
2 sampson stretches per leg
2x15 box jumps (I did 5 reps on the giant box, the rest on 24")
2x15 kettlebell swings
2x15 squats

WOD: "Push Press/Pull Up"
Sets of 5-10-15-20-15-10-5 of the two exercises for time. Rx is 95#.

Time: 18:44 as Rx

I feel like this time was horribly slow compared to others. Drew did it 10 minutes and somebody did it in 5 something. It gives me something to work towards.

Press

Warmup:
2x15 pullups
3x15 overhead squats
3x15 pushups

WOD: "Press"
Progression of 3x3 sets of shoulder press, push press, and push jerk increasing weigh with each set. Compare to 2/3/09.

SP 125#/135#/140# (1 rep)
PP 145#/165#/185#
PJ 195#/205#/215#

Happy with today. I increased my push press and push jerk each by 10# compared to last time. I suppose this is a new PR on both of these lifts for me. I have never done a PR for these. I worked out with Drew today. Looks like he is back drinking the kool-aid with the rest of us.

Paul Boyd worked out with the tire today.

Presses

Warmup:
21-15-9 situps
21-15-9 pushups
14 pullups

WOD #90: "Presses"
3x3 shoulder press, push press, & push jerk increasing weight each set

SP: 120#/125#/135#
PP: 145#/165#/185# (missed)/175#
PJ: 185#/195#/205#

Increased my last set of push jerk by 5# over 1/14/09. Today's WOD was supposed to be 100 thrusters (65#) for time, but I wanted to rest my right knee. Evan concurred and wanted me to press instead.

First time at CrossFit since Thursday (1/29/09). Spent the weekend backpacking in the Smokies. Saturday's hike was a great workout. 11 miles with a 40# pack (half of it climbing from 3000' to 5885'.