1PM

OHS
3x103
3x123
3x128
3x133
3x138
142 fail
this lift felt a bit off today

21/15/9
OHS 65#
SDLHP 65#
4:50
short stinger. perfect after yesterday.

630PM
did some snatch balance work while everybody else worked on OHS. nothin to really write home about though.

3 rounds:
3 min clock
400m run
max reps FS 65#
immediately followed by
3 min clock
500m row
max reps DB squat clean 35#
1 min rest between rounds

28 reps/30 reps/33 reps
this all out sucked. throw 500m row in anything and i'm not a fan. those DB's felt heavier than hell too!

930AM

500m row
50 burpees
50 KBS 1pd
50 DU's
50 situps
400m row
40 everything
300m row
30 everything
200m row
20 everything
100m row
10 everything
41:31
i had to punish myself for the beer+bread+lack of exercise over the weekend. this sure did the trick. was cursing the whole time (at myself).

630PM

The Seven

7 Rounds for Time:
7 HSPU kipping
7 Thrusters 95#
7 K2E
7 Deadlifts 165#
7 Burpees
7 KBS 1.5pd
7 Pull-Ups

35:06
i don't even have anything to say about this but that this workout absolutely sucks every time!!!

3 rounds:
200m row
20 wall balls 20#
20 T2B
200m sprint
20 box jump 24"
20 KBS 1.5pd
26:41

had originally written this up as 5 rounds but found out that A) i'm really fatigued and my body wasn't having it and B) my mind couldn't override so i quit. 6 wod's in 4 days probably calls for a day (or 2 or 3) off

as punishment for quitting:
300 situps
15:58

well...that just sucked!

8/31/11

830AM
fun with Nat

1500m row
5 rounds Cindy
5 squat clean thruster 115#
5 rounds Cindy
5 squat clean thruster
1500m row
34:16

630PM

10 burpees/push press (65lb)
5 power snatch/db thrusters (25lb dumbbell)
10 renegade rows/front squat
10 pushups/squat clean
6 pistols/dumbbell hang power snatch
Each person does everything twice, so 4x through the whole thing. There is a minute for each line and the reps on the second movement contribute to your score.

73 reps first 2 rounds
68 second two rounds

thruster
2 on min for 10 mins
115#

wod 1:
15 min AMRAP
5 curtis P complex 75#
5 power snatch 75#
10 sandbag lunges 40#
4 rounds + 5 curtis P

wod 2:
3 rounds
500m row
12 BW DL (140#)
21 Box Jump 24"
14:12

totally toast after this. thrusters wore me out more than i thought they would. had no power on the PP of curtis P. was pretty tough to come back to that complex after the sandbag lunges as well.
as for wod 2 well, by then my legs were toast and i couldn't even bring myself to do the DL unbroken but did manage to bang out the BJ's unbroken.
now i want a beer :D

8/29/11
Back Squats
4 x5 80% - 150
3x3 at 90% 170
5x1 at 90+ 185

3 rds
100 m
21 kb 1.5pood
12 push ups from box
7:14.

WOD:
"Jonesworthy"
80 squats
40 KB swings 1 pd
20 pull ups
64 squats
32 KB
16 pull ups
50 Squats
25 KB
12 pull ups
32 squats
16 KB
8 pull ups
16 squats
8 KB
4 pull ups
8 squats
4 KB
2 squats
18:48
then
400m sandbag run 40#
400m run
400m sandbag run 40#
400m run
9:57

8/27/11
3 mile run to gym
26 something

crossfit stompin ground

DL
5x185
5x215
5x225
3x235
3x245
3x255

4 rounds:
5 FS 95#
400m run carrying 15# medball
11:21
so awkward with that ball. would've prefered sandbag even if heavier.

tabata plank hold with 25# plate on back
this got shitty, quickly!

8/26/11

split jerk
2 on min for 10 min
123#

3 rounds
30 snatch 45#
30 wall balls 14# (10 ft target)
Time:19:25
didn't get into a rhythm with the snatch til 2nd round. this sucked!!!

tabata partner hill sprints
10 incline
10 speed
worked out great to do this with a partner. ends up being 20 on and 40 off.

I definitely would appreciate the termination of the smelly thingy. not fun to workout with a migraine. never needed it before and don't really see a need for it now.

supposed to be off day but coworker wanted a challenge so...

5 rounds:
15 OHS 65#
15 plate burpees 25#
15 HPC 65#
15 Box Jump 33"

32:46

8/22/11

snatch work before class
found out all those muscles are super fatigued from saturday so shut it down.

box squats:
5x83
4x103
3x133
2x143
1x153
1x163
2x143
ran out of time

12 min AMRAP
50 DU's
50 GHD situps (shortened ROM due to fatigued back)
30 single leg RDL's 35# (also due to fatigued back)
2+50

LLF Throwdown


Event 1:
10 min AMRAP @ 95
9 squat snatch
9 squat clean
9 OHS
9 shoulder to overhead
1 round+16 reps
holy moly this got to my legs and lungs. way tougher than i expected and i expected it to be damn tough.

Event 2:
100 DU
Run 2x Ritch St w/ sandbag
AMRAP plate burpees
49 reps
holy tricep burn after this one!

Event 3:
AMRAP chin over bar kipping pullups in 3 min.
50 reps
just wanted to beat Molly's 48 reps

Event 4:
5 min AMRAP
2 MU's
4 thrusters 105#
3 rounds+1 MU
super tough after the day's events. 4 way tie for 2nd place on this one with my score. i'll take it!!

cardio fun

5 rounds:
lap around block
200 DU's
3 burpees on every break of DU's

38:17

managed to only do 9 burpees a round. makes you really push on the DU's so it burns like hell!!!

8/16/11

HPC
5x103
4x123
3x133
2x143
1x153
1x163
1x163

5 rounds:
10 hang power clean @ 103
10 c2b pullups
11:08