12.7

squat - 315
this is the weight that I popped my groin with, so happy to be back to this level.

Strict Press - 150
shut it down after 150, overhead strength is lacking right now.

DeadLift - 415
form was good, could have gone heavier.

Total 880
previous CF total was 860.

12.7

squat - 315
this is the weight that I popped my groin with, so happy to be back to this level.

Strict Press - 150
shut it down after 150, overhead strength is lacking right now.

DeadLift - 415
form was good, could have gone heavier.

12/2
4:30 LLF

WARM-UP
LLF

SKILL
Double Unders
won the 50 DU-off.

WOD
Bear Complex
5 rounds of 7 complexes
max weight each round, score is total weight of successful rounds
Power Clean
Front Squat
Push Press
Back Squat
Push Press

#95 - #105 - #95 - #95 - #95

Total - #485

Still sore from Wednesday, needed to keep it light.

11.30
LLF

WARM-UP
LLF

STRENGTH
Sumo DL
Max 3 Rep
5 @ #135
3 @ #185
3 @ #225
3 @ #315
3 @ #365
3 @ #405
3 @ #435

could have gone a little heavier, maybe 30 LBS, but ran out of time.

FINISHER
10-8-6-4-2
Sumo DL #185
Pistols

4:05
used more assistance on Pistols than I should have, thus a quick time. But not as fast as Sarah's Men's RX sub 4min. Very impressive.
Using the kettle bell to a revelation

Bar Muscle Up work. 30# vest, almost, vest kinda got stuck on the bar.

11.28
Windy City CF

Push Press
1 RM = #225
failed at #235. no time for another attempt.

Ring Dips
3 sets max, 2 min rest
17, 15, 10

500m Row for time
1:33 (PR)

11.25

8 Rounds
30 seconds DU's
30 Sec rest
30 5 Pulls Ups, Max Burpees
30 Rest
30 10m sprints
30 rest
30 Sec wall balls
30 sec rest

575 reps

11.23
RNCF Chicago

5x3 Back Squat
#225, 255, 275, 285, 290

10,9,8..3,2,1
C2B Pull Ups
HSPU (2 ab mats)

13:02

50 GHD's

yo, tell me you haven't trained since Bellevue? WTF?
What are you doing in Chicago?

11.17
CrossFit Amped Bellevue, WA

2 rounds w/ pvc
20 dislocates
20 thrusters
20 deadlifts
20 mountain climbers

'Freight Train'
4 min Calorie Row
3 Min Kettle Bell Shoulder to Overhead (2 pood)
2 min Box Jump (24')
1 min elevated Push Ups

total score 176

11/13/2011 @ 9:30 with Sarah and Rob

Warm-up
2x Ritch St Run

Across the floor and back:
High knees, butt kickers, samson lunges forward and backwards, burpees frog jumps, side shuffle cross

Strength
Power Clean and Jerk
3x3

135#, 155#, 165#

6 rounds with 2 minutes rest betwen rounds
1 power clean, 1 squat clean, 1 push jerk

165#

WOD
10 min AMRAP
5 - Power Clean (145)
10 - Toes to Bar
15 - Wall Ball (20#, 10')

4 rounds 11 reps

11.12

400m Run

50x Back Ext
50x Box Jumps (20")
50x Ring Dips
50x sit ups
50x Turkish Get Ups 91pood)
50x Jumping Pull Ups
50x Push Ups
500m Row

21:58

11.10
7am
500m Row
800m Run

Dealdift
5x135#
5x155#
5x185#
3x225#
3x315
1x405#
5+x350 - 10 reps

Bench Press
5x135#
5x155#
3x185#
1x225#
5+x200 - 8 reps

6pm
95 DU's 1 min, 87 unbroken

5 rounds
5 Squat cleans 155#
25 Push ups
9:28

11/8/11 – 6:30pm with Will

Warm-Up

MOB #4
Dynamic Warm Up

Ritch Street Run x 2

Skill Session

Handstand Push-Ups, Pistols, Butterfly Pull-Ups

Strength
20 Rep Back Squat Program #4 - #205

WOD - Finisher

Half Cindy

10 Minute AMRAP:
5 Pull-Ups
10 Crossfit Push-Ups
15 Air Squats

12 Rounds + 18

11/07/11

DB Bench Press
10x50
10x60
10x75
10x75



double tabata
Ring Dips
T2B
64/72

11/6 @ LaLanne w/ Sara & ROb

pre class MOB
MOB WOD 2 and 3.
4 MIn couch stretch each side
4 min ankle on wall each side

Warmup
2 laps
dynamic stretching

Snatch review


Strength
Shut it down, hip very tight after yesterday.

WOD 1
10 min 70 DU's per minutes
650 reps. 70 DU's in 7 of the minutes.

WOD 2
50 burpees
3 ring dips on the minute starting with GO!

time: 4:45