oh boy...haven't logged in way too long. i know i'm forgetting some but oh well.

5/8
AM: filthy fifty
PM: low bar BS
10x95
10x105
10x115
10x125
10x135

1000m row
10 unbroken HSPU
30 BS 95#
10 unbroken HSPU
ritch st x 2
10 unbroken HSPU
14:44

5/7
AM:snatch work
got 118, missed 123 but barely
PM: "amanda" @105 and with NO false grip. woohoo!

5/4
Crossfit Verve
Back Squat Madness
1x185
10x135
1x175
20x115
1x175
30x95
this hurt!!!

5/2
AM: partner DL strength with Nat
10-1 DL 135#
1-10 burpee
6:38
PM: 3x10 DB snatch with Scott
got first no false grip MU :D


5/1
21/15/9 HPC 125# HSPU

4/30
2x10 DB snatch 70# with Amy
3 rds: ritch st. run 29 BS 95# 12:something

4/28
running fran 11:54?

4/26
3 rds: 12 burpee box overs, 21 GHD, 21 wallballs 16#

4/25
team WOD DL

4/24/12
super tired after Cabo and an 11 hour workday but glad i dragged my ass in.

3 rounds:
1 min DU's
1 min burpees
1 min DB FS 25#
1 min DB PP 25#
1 min pullups
total= 499
kinda felt like a cheater. got 100+ DU's per round and only 6/9/12 pullups. oh well

4/21/12
crossfit los cabos

thruster
5x65
5x75
5x85
4x105
3x125
2x135
2x1x145

back squat
5x125
5x135
5x145
35x155

750m run
21 DL 175#
21 ring dips
500m run
15DL
15 dips
250m run
9 DL
9 dips
20:58
i f'in hate dips but glad i got to work them. great gym and super friendly. can't wait to run a Destino Retreat there :D

4/20/12
crossfit los cabos (I know, rough life)

not for time
10 FS
10 PP
10 SDLHP 95#

tabata
8 rounds of each
KBS 1.5pd
DB thruster 25#
T2B
i have no idea but it sucked.

extra credit
3 rounds tabata
burpees
SDLHP 1.5pd
v-ups

4/18/12
AM
kezar with natalie
1 mile warm-up run
2 rounds:
100m sprint
100m walking lunges
100m sprint
100m burpee broad jump
then
one lap around upper track running the stairs
PM
DB snatch ladder
took some work but was able to get the 70#. that bitch sure ain't light :(
1000m row
20 pistols
15 HPC 135#
7:53
i actually think i'll be able to string these together for the games so that's exciting. fun lil wod.

4/17/12
OHS
5x75
5x95
5x115
5x125
5x135
woohoo. couldn't even stabilize 125 overhead a month ago so it feels good to be getting it back.

7 rounds:
7 OHS 55#
7 KBS 1pd
7 wallballs 16#
6:39?

4/15/12
norcal competition
tons of OHS, burpees, thrusters, and one nasty rope burn. awesome teamwork and a very well run event. good times splitting a large meat lover's pizza and a couple pitchers of beer with Sam after :D

4/14/12
brethren competition
tons of HSPU and tons of C&J

4/11/12
930AM
felt bad i didn't do wod yesterday so...
21/15/9
DL 205
BJ 24"
6:34
ring dip work (need to work on these regularly)
timed mile run
7:59 (need to work on this regularly as well)

530PM
10,8,6,4,2 PC&J 103#
20,16,12,8,4 wallball 16#
9:33

10,8,6,4,2 ring dip
20,16,12,8,4 pistol
8:28

4/10/12

various OHS lifts. it was cold and i wasn't feeling it.

50 burpee pullups
10:16

high bar, mentally not in it, tough!

4/9/12
back squat
4x5x155

75 squats
GHD "annie" (11:12)
75 squats
15:03

4/8/12

bear mountain
recon hike to see what kind of torture i'm going to put people through. this was a fantastic hike!!!

4/7/12

Crossfit Scottsdale
10 min AMRAP:
100m sprint 2 plate burpees 35#
100m sprint 4 burpees
100m sprint 6 burpees...
got to 9 in rounds of 18 burpees.
this sucked!!!

1000m row
200m sled push 100#
50 pushups
40 OHWL 35#
30 C2B
20 pistols
10 ring dips
5 MU
23:07


4/5/12

3 rounds:
15 DL 175# (1.29% bW)
21 KBS 1.5
lap around block
14:something

4/4/12
10 mins squat cleans
19 @ 135
16@ 115

4 man team wod
50 MU
100 G2OH 115/75
100 thruster 115/75
400 DU
100 G2OH 40/25
100 thruster 40/25
30 meter handstand walking
had to modify due to timing. sorry guys. a little over ambitious. just hope you had fun.

4/3/12

Back squat
5x5x155#

ritch st. run
30 HSPU
ritch st. run
10:56
didn't really want to do HSPU cuz upper body was toast but...it was fun.

4/2/12

"April Fools"
30x full snatch 95#
5 min rest
1000m row
75 PS 55#
1000m row
28:45
this went pretty well. didn't miss any snatches and pretty much just kept moving. thanks for suffering with me molly.

4/1/12

WOD #1 - 10 Min
Max Box Jump
42"

WOD #2 - 10 Min Team WOD
2 Rounds of 800M Sandbag Run (We each ran 200M twice)
Max HSPU as a Team

Team Score - 76

3/31/12
WOD #1
10 Min AMRAP
75 DUs
25 Box Jumps 34"
25 F2B PP 55#

228
subbed in higher bj's so i couldn't rebound. trying to spare the gastroc.

Rest 5 Min

WOD #2
10 Min AMRAP
8 Bar Facing Burpees
8 F2B Thruster (75#)
8 deficit DL 155#

75
subbed in DL to work some strength. ouch! these were super tough. could barely fit my toes under the bar it was so low.

FS
5x3x145
yikes!!! have lost too much strength :(

3 rounds:
5 PP 95#
10 BS 95#
15 BJ 33"
20 OHWL 25#
30 situps

12:12

great lil stinger

3/29/12
snatch work
5x65
4x85
3x95
3x3x105
overhead stability work
4x10sec hold in OH position 135#
i really need to develop some strength in next 6 weeks. i had backed off of it for a while but need it for regionals so...let the pain begin.

3/28/12
AM
7 matches of beach volleyball out in santa cruz. oh how i've missed this!!!
PM
team practice:
thruster ladder for max reps
23 reps up to 135#
need to work on strength big time. feelin weak!!!

partner wod with Walker:
100 OH reverse lunge 95/65
100 KBS 2/1.5
100 burpees
100 K2E
15:00
we worked well together. never stopped!!! such a fun class.

3/27/12
25 burps
run 400m w 20# med ball
25 weighted pullups 10#
run 400m w 25# dumbbell
25 hspu
run 400m w 20# med ball
25 chest to bar pull ups
run 400m w 20# med ball
25 burps
24?


3/26/12
BP
10x2x103

8min AMRAP:
8 DB PP 25#
8 burpees
8 KBS 1.5
6+9

3/21/12

400m medball run 14#
30 squat clean manmakers 25#
400m medball run
16:50

5 rounds:
5 BS 135#
5 HSPU
10 burpee BJ 24"
13:22

3/20/12

4x150m sprints
5 burpee penalty for any 1 second deviation from frist sprint

30x thruster 55#
30x PP
30x HPC
30x FS
30x push up
30x BS
30x bent over row
30x OHS

4x150m sprint
5 burpee penalty for deviation from first sprint in first set

this was fun. second set of sprints were just brutal!!! did 25 burpees in all but mainly because my sprints in first set kept getting faster :D

3/19/12

130PM
800m run
30 PC 95#
400m run
30 PC
800m run
18 and change.
was literally sweating pinot noir. my sunday funday fucked up my monday. momma was hurtin!!!

530PM LLF
21-18-15-12-9 turkish get up 33# bar
350m run each round
27:44

5 rounds:
21 situps
30 DU's
4:47


3/17/12

Sealfit Fifty

AMRAP in 40 Minutes:

50 Box Jumps (20”)
50 Pull-Ups
50 Kettlebell Swings (1 pood)
50 Walking Lunges
50 Knees to Elbows
50 Push Press (#65)
50 GHD Back Extensions
50 Burpees
50 Wall Balls (#14)
50 DU's

691 reps. glad i forced myself to stay in order and do 2 rounds of pullups. i hate them, so i should do them more. sore today

12.4

247 reps

fun little wod. don't need to do it again though.

Deadlift
5@185
4@205
3@225
2@245
1@265


WOD
10 to 1 K2E
1 to 10 DL 135#
5:38

3/12/12
back squat
5x135
5x145
5x155
2x5x165

Ritch Street Run
21 Back Squats 65#
Ritch Street Run
15 Back Squats
Ritch Street Run
9 Back Squats
6:53

3/10/12
WOD:
run 700m
21-18-15-12-9-6-3
OHS 65#
GHD situps
BURPEES
run 700m
27 and change

3/9/12
field workout with co-worker
4 rounds:
8 tire flips (heavier than LLF's)
16 swings with sledgehammer
2x40 yard dash
10 medball slams
10 medball pushups
10 rollouts
20 DU's
300m run
40mins

3/8/12
5x5 reverse lunge
75#
85#
95#
105#
110#

3 rounds:
50 DU's
20 OHWL 20#DB
20 bent over row 20#
20 v-ups
5 manmakers 20#

3/7/12
Crossfit Games Open WOD 12.3

18 min AMRAP

15 Box Jumps 20”
12 Push Press 75#
9 Toes To Bar

9+24

due to yesterday's poor showing with overhead stability...

snatch balance
5x63
4x73
3x83
2x93
1x103+2 OHS
1x108+2 OHS
1x113+2 OHS
1x118+2 OHS
1x123+2 OHS

mainsite wod
"klepto"
4 rounds:
27 BJ 20"
20 burpees
11 squat clean 95#
19:05

fantastic wod. great combo of quick, grueling, and heavy