Home WOD:
100 Squats (20lb backpack)
100 sit-ups
100 push ups

17:00 minutes
Slowed way down on the pushups.

Max Effort Deadlift

3x 225
2x 255
2x 275
1x 305
1x 315
1x 325 PR BABY!!!!! TOTALLY STOKED ON THIS

Finisher

AMRAP in 10 Minutes

All at 95lb

7x Deadlift
7 Hang power cleans
7 front squats
7 push press

4.75 rounds

Max Effort Back Squat

5, 4, 3, 2, 1 reps.

Max Weight 255Lb. Tried 275 and failed.

Finisher:

Three rounds for reps of:
1 min. Back Squat (135lb)
1 min. Wall Balls (20lb)
1 min. Kness to Elbow

25 Burpees

Very Hard!

Three rounds by 3 reps Front squats.
145, 175, 185lb

195 possible
205 ummm maybe.......

WarmUp: 400m run


WOD:
Back to Back to Back to Back Tabata
GHD situps
Pistols
Pull-ups
Handstand pushups


Total Reps: 214

Finished with a 1.2 Mile run (Crack Alley 3 Times)

4x1 min handstand hold

Warmup
JumRope 4 min
3 Round Circuit of 1 leg step ups, bar straightleg deadlifts and strict press.

Workout of the Day

Press 1, 1, 1, 1, 1 (145LB was my max for this)
Push Press 3, 3, 3, 3, 3 (165LB)
Push Jerk 5, 5, 5, 5, 5 (This move was hard for me and I need to practice it more, I was just all over the place.

-break
Canadian Qualifier 2009
21, 15, 9 rep rounds:
Kettlebell Swings #1.5p
Burpees

4:25 seconds.

I felt pretty good today, I love any of the workouts that go 21,15,9 - That seems to be good for me!

WarmUp

100 Double Unders
5x10reps of ring dips
Tabata AbMat Situps (10-11 per 20 seconds)

Workout of the Day


Six rounds for time:
Row 250m/Run 200
15 DB Thrusters #40lb RX

21:08.

Alternate the run and row each round. Thrusters were crushing, by the end i was doing sets of 2-3. TOUGH WOD.

2/5/10

Warm Up - 100 Double Unders. Used Chris's buddy lee rope, that thing rocks and makes double unders a little easier.

WOD

Dead Hang Pullups
5reps X 10 Sets
Did the first 5 weighted

3 Rounds

60 Seconds - Kettle Bells
30 Seconds Rest
60 Seconds Ring Push Ups

Then 20 Set Squats

I did 155 but felt like shit for the whole workout, really was just a bad day for me.

2/3/10

Workout of the Day

"Power" Clean & Jerk, 1 rep max
145LB

This move is ALL about the technique, the 1 rep i got 145 it felt almost easy, but it took me like 10 attempts. Need to practice this move.

-break
"Grace"
For time:
30 Clean & Jerks #135/95

Did it with a teammate so not personal time set, but the weight was fine done in sets of 5.

1.29.09

Warmup:
Double Unders and Rope Climbing.
Did pretty good (for me) with the double unders.

"The Chief"
Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.

19 Total Rounds Rx - Tried for 20 but no go, lost my rhythm on the power cleans.

4-4-3-4-4

1/27/10

Front Squats
5 x 5
135LB All Sets


Weighted Push-ups
5x5
80LB all sets

Finisher
5 rounds
400m run
15x front squats 95#

17:35 - Gotta learn to run faster!

1/20/09

Warmup

Practiced muscle ups. Strung 2 dead hangs together, still can't kip them....


WOD: Fight Gone Bad

1st time i have done the fight and now I know why it is called what it is.

Total reps: 233.

My strongest exercise was actually the wall balls which I was really suprised about.
Next time I'll bring a little strategy to the table and really break the workout down mentally, shoot for 250 minimum!

Workout of the Day
Front Squat (145lb)
5, 5, 5, 5, 5
-break

For time:
21, 15, 9 rep rounds for time:
Deadlift BW# (175lb)
Run 400m

10:59

Warmup

Jump Rope
3 Rounds of:
10 WallBalls
10 AbMat Situps
10 KettleBells

Workout of the Day

Sumo Deadlift
5 Reps x 10 Sets
Weight: 195lb. Weight was no problem, we focused a ton on the proper technique and really nailing the "perfect" sumo deadlift.

-break
Seven rounds for time:
7 DB Hang Squat Cleans #40lb
7 Knees to Elbows
7 Box Jumps "24
Time: 11:53

Warmup: Jump Rope and 650 Meter run

WOD: "2009 NorCal Regional Qualifier"
For time:
Row 500m
30 Burpees
10 Shoulder to Overhead (anyhow) #135

Time: 6:25

Rx on this was 165lb. Could not get that weight into a rack position from the ground.

Finisher:
5 Rounds

10 Situps
10 Knees to Elbows