3/13
6:30 w/ Will

Warm Up
Easy 1000m row
Hard 3 Rounds 250m Row

Strength
Deadlift
5-4-3-2-1
Worked up to 175#

WOD

K2E ( I did toes to bar...oops)
10.9.8 - 3.2.1
DL #105
1.2.3 - 8.9.10

12:29

03/12

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

Skill
Low Bar Back Squat – 5 x 5
Worked up to 110

WOD

Ritch Street Run
21 Back Squats (started at 65# and dropped to 55)
Ritch Street Run
15 Back Squats
Ritch Street Run
9 Back Squats
12:22

Been out for about a month and now I'm really dragging ass

1/5/2012
6:30 w. Will

Warm Up:

Ritch Street run-
10x tuck jumps
10x knees to elbow
10x wall balls

WOD #1
LaLanne mile - 15# plate
9:45

WOD #2
Tabata - abmat sit-ups with PVC
5 reps

WOD #3
row 2000k
9:46

Today was crazy cardio...not so fun for me but glad I did it.

12/6
6:30 w. Will

LF Warm Up
15 min Handstand Work

Strength
Front Squat
was able to get 2 @ 140#

Double Tabata:
Toes thru rings (Lowest = 5)
Font Squats @65# (Lowest = 4)

11/30
5:30 w. Chris

Skill
Double-unders

Strength
Sumo Deadlift
3RM - worked up to 185#
Could have gone a little higher...ran out of time.

WOD
10-8-6-4-2
Sumo deadlift 115#
pistols (each leg with black band)

6:48

11/29
5:30 w. will

LL Warm-Up - 2 rounds, 30 seconds each

Skill/ Strength:
Double Unders
Getting better everyday

Push Jerk
Stayed at 85# and tried to work on form...still not that great

WOD:
50-40-30-20-10
double unders
Abmat Sit-Ups

18:04 RX

I did the work out with DU's that was a first for me...took me a little extra time but I did it. As for the abmat sit-ups once again they gave me a lovely raspberry on my booty...ouch.

11/28/2011
5:30 w. Will

Skill
Double Unders
Getting much better...can get 20 in a row

Strength
20 Rep Back Squat @ 95#

WOD
Ritch Street Run
15 Lalanne Burpees 25#
15 Toes to Bar

Ritch Street Run
12 Lalanne Burpees
12 Toes to Bar

Ritch Street Run
9 Lalanne Burpees
9 Toes to Bar

16:07

11/19
9:30 w. Scott

Warm up
3 rounds, 30 sec each of:
Jim Schmitz special saceu
Posterior chain stretch
Mountain climbers
Dislocates

WOD
Warrior
25 hspu - 3 abmat
50 wall balls - 10#
75 kb swings - 1 pood
100 cf pushups
150 box step-ups - 15# ( I got to 55 and started the run)
200 double unders
Run 4x Ritch St

DNF

HSPU got much better since Thursday...pretty cool.

11.17
4:30 with Will

20 rep back squat #3 @ 95#

Run 400m
15 HSPU (4 mats and 15# plates on both sides)
Run 400m
12 HSPU
Run 400m
9 HSPU

Time: 14:00
My first time ever doing HSPU...thanks to Will for helping me.

11/15
5:30 w. will

LLF Warm-Up
Pistol Work

Push Press
5x3
65#
75#
85#
95#
95#

For Time
Push Press 20-15-10-5 (65#)
Run 400m after each round
Time: 14:16
I wanted to finish before the 15 min cut off...just made it

11/14
5:30 w. Will

Work on pistols

20-rep back squat #2
90# was pretty hard for me

Finisher: 21-15-9
Front squats with no rack 65#
box jumps 24"
10:38

This kicked my butt as usual.

9/10
5:30 w. Will

Deadlift
5-5-5-5-5

WOD:
Run 800 meters
30 Deadlift 185/115
Run 800 meters

time: 8:?? RX

I forgot to log this last week so I don't remember much but I do know that I did RX, I'm slowly getting better.

11/9
5:30pm w. Chris

Warm-Up
500m row
400m run

Strength
Power Clean - Touch ‘n’ Go
5 x 55
5 x 65
5 x 75
5 x 85
5 x 95

WOD
Grace
30 Clean and Jerk 75#

11/07
5:30 w. Will

front squats
10x55
10x65
10x75
10x85
10x90
I did 5 at 90# tried to do 10 but just couldn't do it

WOD
double tabata
FS - 65#
T2B

11/4

Crossfit Fremont

1300m Row

Open wod 11.6
thruster 53#
C2B (I did kipping pull-ups)
3,6,9...
5 of 15 thrusters in 7 minutes

I'm super happy with how much I did