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!!!

3/15/12 – 4:30pm with Will

Pre-Class Mobility

Couch Stretch
Hammies
Foam Rolling

Warm-Up

1000m Row

2 Rounds – 20 Walking Lunges, 20 Hollow Rocks, 20 Shoulder Distraction PU

Skill - Strength

Bench Press – Find 1 Rep Max
Worked up to 205# which is a new PR for me.
WOD – Finisher

7 Minute AMRAP:
7 Push Press (#95)
7 Box Overs (24”)

8+8 Rounds (Rx)

CF
Warm up
Mobility (Pigeon Stretch, dislocates, couch stretch, etc.)
100 Double Unders (I did 50 DU's unbroken) (PR)
1000m row easy

3 Rounds
250M & 25 Kipping

Strength
Deadlift 5,4,3,2,1
Worked up to 275#
*Will spent a lot of time with me in class. My deadlifts need some work as my form is not what it needs to be and is breaking down.

DL Form Reminders
Pull the bar to my laces, get set and pull my shoulders back, set my back, drop the butt then raise slightsly. I need to pull the weight with my arms and back and the same time and I am not doing this consistantly. Need to practivce !!!

WOD
10 to 1 T2B
1 to 10 DL (165#)

Time 7:40

3/12/12 – 6AM with Erin

Warm-Up

3 Rounds:
10 Pull-Ups
10 Push-Ups
10 Sit-Ups
10 PVC Back Squats

Skill - Strength

Low Bar Back Squat – 6 x 5
Worked up to 2150

WOD – Finisher

Ritch Street Run
21 Back Squats (#95)
Ritch Street Run
15 Back Squats
Ritch Street Run
9 Back Squats
7:18 (R/X)

*I felt good about this time but see that there were a few people that came in around 6:30 later in the day. Doing anything at 6AM is always an accomplishment. Glad to get it out of the way early and I have a lot of respect for the 6 & 7AM crew that knocks these workouts out every morning.

3-11

Cardio - 4 Mile Run

WOD
OPEN 12.3
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps (20" box)
12 reps Push press (75#)
9 Toes-to-bar

Score - 235 (6+19)

*I wanted to hit 7+ but I was struggling at the end. I went big the night before with the 4:30 Sausage Crew and sweat out a cup of agave...the patron was flowing! I am glad I did the WOD as I thought about skipping it in the shape I was in.

3/9

Warm Up
500m row
2 rounds of:
25x squats
25x walking lunges

Strength:
Clean and jerk
5-3-3-3-1-1
Worked up to 145#

WOD: DT
5 rounds of:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

125# (Rx Was 155#)

Time: 10:55 PR
I struggled on the cleans after that many reps. I did drop 25 Seconds Off My Last Time though.

I went Monday and Tuesday but it looks like my posts did not save...oh well.

3/08/12 – 4:30pm with Will

Pre-Class Mobility
Hips
Shoulders

Warm-Up
3 Rounds:
10 Ball Slams
30 Double Unders

WOD – Finisher

Tabata This!
Tabata Row – Rest One Minute
Tabata Squats – Rest One Minute
Tabata Pull-Up – Rest One Minute
Tabata Push-Ups – Rest One Minute
Tabata Sit-Ups

6/15/6/7/10 = 44

*I like these endurance high rep WOD's

3-2

GAMES OPEN 12.2
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
75 pound Snatch, 30 reps
135 pound Snatch, 30 reps
165 pound Snatch, 30 reps
210 pound Snatch

*This was a lot harder then I thought it would be. I realize how important technique is with something like this. I needed to drop lower to get under the weight. Keeping my chest up and fully committing to that weight was the key. I completed 40 total with 10 @ 135#.

3/1 (6AM With Erin)
Warm Up

2 Rounds:
Row 500m
Run 400m
25 Press w/ bar only (25#)


Press
3-3-3
125#

"Betty"
5 rounds for time
12 Push Press
20 Box Jumps

Time: 11:51 @ 115#

mistake!