4/9
5:30 with the Chris

Warmup
Run round the block
3 rounds
10 pullups
10 pushups
10 superman extns
10 squats

establish 1RM power clean
175#

Partner WOD
Against 8 min clock
800m run
max reps 155# power clean
40 (20 Each)

5 rounds
7 cleans (135#)
14 kb swings (1.5p)
Time 14:45

*These back to back WODs with the cleans was intense. I form fell apart on the last couple of rounds and my lower back was killing me. I think 155# would have laid me up for a couple of days so I tried to play it a little safe after I tweaked my back doing deadliest.

4/8

5 Mile Run

4 Rounds Of
250 Row
20 Push Ups
20 Sit Ups
20 Air Squats
10 Pull Ups

50 DU's

4/5

3 Mile Run

5 Rounds Of
350 Row
20 Push Ups
20 Sit Ups
10 Pull Ups

Mobility

4/4
5 Mile Run

4/3
6AM With Scott

WARM UP
500m Row
30 Dislocates and Lunge

3 rounds:
5 Pullups
10 Sit Ups
15 Squats

Wall Climbs (Chest to wall) - 3x

WOD 1
2011 Nor Cal Regional for time
Run 800m
30 Handstand Pushups
Row 750m

Time: 8:41

**Knocked out 5 HSPU's ata a time. Remember to keep my arm shoulder width with hands facing in.

Wod 2
Double Tabata
Burpee Pullup
DB Thruster (35#)

Score: 3/4

** These double tabatas are always interesting and taxing. Working next to Walker kept me on pace as he was flying. Taking tomorrow off and then back at it Thursday.

4/2
7:00 With Erin

Warm Up
3 Rounds
20 Overhead Squat
20 Sit Ups
20 Push Ups

Mobility

5x5 High Back Squats
(205# PR By 20#)

WOD
6 Min Clock
800M Run
AMRAP Overhead Squats

34 OHS @ 95#

I took it easy on the weight as my back is still a little tweaked from last week.

4/1

4 Mile Run

50 Double Unders

5 Rounds 
20 Push Ups
20 Sit Ups
20 Air Squats 
10 Pull Ups
250 Row

3/28
4:30 With Will

CF Warm up
1000m row
150 DU’s

WOD #1
5 x 15 Deadlifts & 400M Run
3 Rounds @ 225#
2 Rounds @ 185#

*I am still struggling when I have to do a lot of reps at a heavy weight on squats. My form went to shit after 3 rounds and I had to drop the weight to not completely jack up my back.

WOD #2
"Dirty 30"
30 each of

Wallballs
burpees
DU
box jumps (24")
jumping pullups
KB swings
K2E
back extensions
push press (75#)

(Rx) 21:08
*I really struggled on the Dirty 30 after the deadlifts. My back was killing me and then my calves cramped up at the end of the WOD. I had to stop and stretch it out in order to finish the WOD.

3/27/12 – 4:30pm with Will

Mobility
Roller
A Little Bit of Shoulders

Warm Up
1000m Row

3 Rounds:
8 Ball Smashes (Trying To Heal The Tendon in my arm)
12 Band Assist Pistols
15 Hollow Rocks
30 Double Unders

WOD - Finisher "Del"

For Time:
25 Burpees
Ritch Street Run (#20 Dumbbell)
25 Weighted Pull-Ups (#20)
Ritch Street Run (#20 Dumbbell)
25 Handstand Push-Ups (2 Abmats)
Ritch Street Run (#20 Dumbbell)
25 Chest to Bar Pull-Ups
Ritch Street Run (#20 Dumbbell)
25 Burpees

Time: 20:46 (Rx With 2 Ab Mats For The HSPU...)

*This WOD finisher was intense. We were running in the rain and it was really coming down. Trying to do weighted pullups soaking wet was interesting...hard to keep a grip when you are soaked. Great class Will!

3/26/12 – 6AM With Erin

Pre-Class Mobility
Foam Rolling
Shoulder Distractions
Dislocates

Warm-Up
Strength
Strict Press – 10 x 2
@ 115#

WOD Finisher

AMRAP in 8 minutes:
8 Kettlebell Swings (1.5 pood)
8 Dumbbell Presses (#40)
8 Burpees

*6+3 (40#/1.5 Pood)

Tabata Situps 10 x 8 = 80 Total

3/22

5x5 Snatch
Worked up to 115#

WOD
10 Rounds For Time
10 Thrusters & 5 Burpees
Rest every round equals the previous rounds work.

Time: 21:22 @ 185#

5x5 Muscle Ups

*Last Day on the road. I decided to check out Crossfit Hell's Kitchen in NYC. If anyone is traveling through NYC it is on 36th between 8th & 9th. Make sure you register for their class on line. You may need to call the owner Alex and have him clear you for the standard class as he has new people graduate through their basics class. He just moved locations and I would recommend checking it out.

3/21

3 Mile Run

3/20

3 Mile Run
3 Sets Of 8 (chest,bis, tris, shoulders)

*In Boston/NY this week. Managed to get a quick workout in with the short window of time I had. Limited options in a tiny gym. I am going to try and hit the Hells Kitchen Crossfit gym tomorrow in NY.

3/18 Travel WOD

4.3 Mile Run

3 Rounds Of 20 Pushups, 20 Air Squats, 20 Situps

3/17 Open WOD

150 20# wall balls
90 DU's
13 Muscle ups
12 minute cut off

150+67

*The last time I did 'Karen' it was with a 16# and I did it in 9:30. 20#'s slowed me down a little and I finished in 10:30. I stuck around after the Open and saw Rob working with Sam on a muscle up without kipping. We both tried it out and pulled it off. It actually seemed easier than kipping. Thanks for the coaching Rob and well done Sam. Keep your elbows in man!!!