Monday 10/31/2011 @ 1300 hours

WOD #1
100 sit-ups
(10 hollow rocks on the minute)
4:52

20 Rep back squat (3 of 12, 1st round for me)
135#

WOD #2
Fran (sub 3 minutes, scale as necessary)
21-15-9
Thrusters (45#)
Pull ups
3:45

WOD #3
10 min AMRAP
10 SDHP
10 Push press
6-1/2 rounds

10/20/2011 at 1300 hours

Warm-up:
Run 800M X 2 (Around the block X 2)
Row 500M

Strength:
Work up to a heavy one rep max; Power clean
5-4-3-2-1-1-1
Didn't really track the warmup rounds;
1 X 185# (PR)
Felt really good, ran out of time. I'm sure 190/195# was next.

WOD:
5 rounds for time
15 X power cleans (135#/95#)
400M run

Did 115# and finished in 19:31. I need to work on grip strength. The reps were there (all 75 of em) it was resetting the bar/grip after only 2-3 reps towards the end. It killed my time.

Great workout, I'm smoked. Off to NOLA tomorrow for 4 days of lunacy.

10/18/2011 @ 1300 hrs.

Fitting we did the LaLanne CF baseline the same day I got access to the forum back.

CF Baseline:
500M row
40 air squats
30 ab-mat situps
20 push ups
10 pullups
4:39, Don't know what my original time was but this was better, first time around I couldn't kip.

WOD #1: Lynne
5 rounds for REPS:
(BW) bench press (I did 155#, 10# less than BW)
pullups
15/15, 15/15, 9/12, 11/11, 8/9

WOD #2:
10-01
Ring dips
01-10
CF pushups
DNF*

*Wow this was tough especially after all the upper body work from Lynne. Used the black band to assist with the dips. Made it to round 5/6 before 10 minute time cap ran out. Humbling workout.