20120830

To WOD or not to WOD...

Isn't that always the question?

20120829

Outlaw WOD

30 Box Jumps 30' box
20 deadlifts at 250
30 toes to bar
20 dumbell push presses 40lb DB
30 GHD sit ups
20 calorie row
30 pistols
30 burpee box jumps 30' box
18:33

20120826

Saturday

Heavy hang clean and jerk
Worked up to 205

Push press
1RM 185
Backed off to 115 and worked up to 2RM of 170

4 rds
15 C2B pull ups
15 burpees onto 45lb plate
15 OHS 95lbs
11:30

Friday AM

Green belt training with some ground fighting drills.

Thursday

Took 7 attempts at a heavy snatch.
PR of 182, then missed 185x2

Back Squats 225 3x3

For time
50 calorie row
150 double users
50 calorie row
11:21

20120818

First day after a week off

Really bad warm up.

5 rds
2 push press at 185
100m run
2:00 rest
That sucked.

5:00 later,
AMRAP 8
5 deadlifts at 315
10 lateral burpees
Had to drop to 275 after 2+2
Did another 2 rds after that.

20120811

Lean back fat Joe

7 sets of 2 three position snatch pulls followed by 1 power snatch @ 145 lbs

7x1 power clean and push jerk @ 185 lbs

"Eli-Beth"
15, 10, 5 reps of
135lb snatch
Ring dips
6:39

20120807

Thesis won't write itself, odd huh?

Wish it would though.

New 1 RM snatch 180
205 max C&J today

3x205 high bar back squat ever 1:00x7

20120806

Metcon only

Four rds, for time:
6 muscle ups
6 box jumps 36 inch
24 OHS at 65 lbs
12:03

20120804

Squats and such

1) Back Squat (please read the directions carefully):
@205
Set 1: 1 Back Squat every 30 seconds for for 2:00 @ 90% (5 total reps) – DO NOT re-rack the barbell until all 5 reps are completed.
*Rest 3:00 exactly.
Set 2: 1 Back Squat every 30 seconds for for 1:30 @ 90% (4 total reps) – DO NOT re-rack the barbell until all 4 reps are completed.
*Rest 2:00 exactly.
Set 3: 1 Back Squat every 30 seconds for for 1:00 @ 90% (3 total reps) – DO NOT re-rack the barbell until all 3 reps are completed.

Notes: To further explain the sequence, once the barbell is taken out of the rack for each set, it should not be returned to the rack until the entire set is complete. Yes, this means that the time in between reps will be spent holding the barbell.

2) 5X3 Front Squats – heavier than last week (no pause), rest 90 seconds.
135->215
Conditioning

10 minute AMRAP of:

50′ Burpee Broad Jumps
15 pull ups

7+40 feet

At the old HQ, CrossFit MECCA in 2007