WOD

20101021

Squat Clean
3-3-3 (85-85-90(F) - I did one rep at 90, then couldn't get it up again. It's all in my brain...and maybe half because I had absolutely no protein today. (Bad, bad nutrition day for me. Starbucks coffee and a Green Machine juice (sugar)...Dunkin Donuts coffee and a donut w/ the creamy - Bavarian - stuff inside (the name of it escapes me...)...pretzels...Peanut M&Ms...YUCK!)

3 Rounds:
5 Clean and Jerk (I did 65# but RXd was 95. Will try 70# next time.)
7 Chest To Bar Pull ups (red band)
9 Box Jump (20 inch)

Time 6:03

WOD

20101020

Push Press

5-5-5 (post lowest set) 55-65-70

30 DB Single Arm Snatch (35/25 - I used 15# and should've used at least 20#)
30 Sit Ups
15 Ring Dips
20 DB Single Arm Snatch
20 Sit Ups
10 Ring Dips
10 DB Single Arm Snatch
10 Sit Ups
5 Ring Dips

6:54 using black band. Also, the last set of 10 single arm DB snatches, I had gotten to 7 when I realized I'd not done my left arm...so I did 14 to stay balanced.

WOD

20101018

High Bar Back Squat

3-3-3 (105-125-135)

4 Rounds:
1 Minute AMRAP DB Hang Squat Cleans (20#)
1 Minute AMRAP DB Push Press
1 Minute Rest

104 reps.

I should've tried RXd at 25# w/ the dumbbell. Next time.

WOD

20101015

Snatch Balance
2-2-2-2-2 (60% of your 1RM snatch) Worked on speed with 12# bar, then 22#, then 35#. Still fastest with 12# bar...need to make it habit and freak out less. Get out of my own brain.

Keep the sets of snatch balances at 60% in order to really focus on being fast and aggressive getting under the bar.

3 Rounds:
3 Power Snatches (55#)
10 Bastards (Burpees with lateral jump over your barbell)

4:03

WOD

20101014

Clean and Jerk
Take 20 minutes to work up to a new 1RM
New 1RM of 90#. Tried 95, but couldn't get it past my hips. It's mental. Jerks were split jerks. Cleans were squat cleans. Need to work on getting under bar on the jerk vs doing a "nice little push press," as Brian explains it.

21-15-9
Kettlebell Swings, 1 pood (35#)
Pull-ups (black band for 1st 21, black and red for next 15, then black only for last 9)

Total time 6:32

WOD

20101013

Brian video'd it. I'm in the first two seconds. I'm in the front on the left.

Bench Press

3-3-3 (55-65-70 (F on 2nd rep)

Then metcon for time:
21-15-9
Barbell Lunges (65# – barbell can either be racked in the front or back position - I did back rack, then front, then back. Back was definitely better, as my form got very wobbly in the lunge and it was easier to keep good form from the back rack position.)
Box Jumps (16#)

Total time: 5:30

WOD

20101011

Front Squat
1-1-1-1-1 (115-135(F)-135(F)-125-135(F))
125 was my PR in April...wanted so badly to beat it. Next time!

8 Rounds Each:
Tabata (20 seconds work/10 seconds rest per round) Sit Ups
Tabata (20 seconds work/10 seconds rest per round) Push Ups

Total reps 141. I did 88 situps total then sucked ass on the pushups. Pushups on knees.

WOD

20101007

Deadlift

1-1-1-1
115-145-185-195(F)

185 is a 20 pound PR! I should've gotten the 195, but I lost my aggressiveness and I was using too much back, not enough legs.

Take 50% of your highest DL from above and perform:
5 Rounds:
5 Deadlifts (95#)
25 Double Unders

Total time 5:03

WOD

20101006

Push Jerk
2-2-2 (60% 1RM) (50-50-50)
2-2-2 (90% 1RM) (65-65-65)

Then metcon:
3 Rounds:
1 Min Hang Power Cleans (50#)
1 Min Front Squat (50#)
1 Min Push Press (50#)
1 Min Rest

Weight should be light enough that near constant movement is possible. If you will have to break multiple times in one minute, scale weights.

(Courtesy of Crossfit Invictus)

Total reps was 134 (50 for round 1, 43 for round 2, 41 for round 3).

WOD

20101005

Muscle Up Practice: Accumulate 15 Muscle Ups or Muscle Up Progressions
I did sets of 2 pullups then 2 ring dips. Ring dips were with thin black band. Probably did about 8 sets in 13 mins.

4 x 800m Runs
Rest as needed in between efforts

3:29 / 3:26 / 3:22 / 3:11