650 Run

Deadlift Day:

5,5,3,3,2,2,1,1,1

*first day doing DL, maxed at #275


WOD:

3 rounds for time

15xDeadlift(#165)
21xKB swings(1.5)
400m Run

14:40

20 Rep Back Squat #155

*form broke near the end but I'll take it

Push Press/Push Jerk/Split Jerk Complex
10 rds Maxed @ #125

*first time doing Split Jerks

WOD:
for time
50 Overhead Lunges(#45)
40 Abmat Sit Ups
30 Box Jumps(24')
20 K2E
10 Burpees

10:30

*first time doing Knee to elbows and they were far from legit

Tabata Air Squats


5x5 Front Squats(#145)

WOD:

21xFS #115
42xPullups
15xFS
30xPullups
9xFS
18xPullups

1 mile run

GH situps/Back Extensions

HPC 5x5(#115)

WOD:

3 rounds for time:

50x AirSquats
7x HSPU(Scaled)
10x HPC(#95)

15 mile run

*after less than a month of CF I am running less and running faster when I do. Hills are easier. No ITB issues. Weird. High intensity, shorter workouts are giving me gains in overall endurance and long distance runs. Less time working out and better results. Was reading Gant's Hybrid experiment in which he took the crossfit model, lessened the Metcon elements and upped the strength and gymastics work and within a month set 9 PRs in the benchmark WODs, Including the longer ones like Murph. For anyone interested here's the link:

http://www.performancemenu.com/forum/showthread.php?t=2560

Kipping Progression/baby Cindy warm up

OHS work

WOD:

21-15-9

OHS(#75)
C2B pullups


*Chris threw the gauntlet down today: No more bands on pullups. I'm a month in and it's time to bump it up. I did three consecutive kipping pullups on the last set of 9. Committed to having this down in the next two weeks.

20 rep back squat #135

WOD

For Time:
800m Run
20xHPS
20xBurpee

400m Runn
15xHPS
15xburpee

200m Run
10xHPS
10xburpee

Closed with Tabata/situps

*First time doing HPS, brought together a number of skills for me. I did the finisher @ #65 and should have done the RX#75. This is the beginning of week four and the first week without rather severe DOMs. shocking to see how fast the gains come early on. thanks to Natalie for all the great instruction.

Push Jerk maxed at #135 for two. Failed at #145

Hollow Rock Tabata

WOD

For time:

5 rounds:

15xDu PJ(#35)
15xPullups(band assisted)
400m Run



Form was much better on PJs than a week ago when I first tried these. The motion felt natural. Looking forward to learning more oly and powerlifting in the coming months.

6.4.10

10 mile run


6.5.10

Death by Barbell

5 rounds for time:
(#75)
15xdeadlift
12xHPC
9xfront squat
6xpush press

11:13

LF 2nd Anniversary WOD

800m Run

4rounds of
25xpullups(band assisted)
25xwall ball shots(#16)
25xpushups
25xJump Squats

800m Run

34:58

*pullups are my weakness, need to learn to kip. Don't feel my times are legit until I can do these without band assists

WOD

AMRAP in 20 minutes:

10x Burpee to BoxJumps
45 single JumpRopes
20x Lunges(#35)

5 rounds+1Lunge

Back Squat:20 reps @ 115.

5 rounds

400m Run
25 Air Squats

Holy Hangover

650m run (last 2 were 400)
15x kb swings
15x pullups(band assisted)
15x Wall Ball shots 16lbs
15x Burpees


ouch

10 Mile Run

6th Crossfit Class today. First recorded workout.

jump rope and hollow rock/tabata for warm up

(for time)

800m Run
50 push jerks(#65)
800m Run

Penalty of 10 burpees each time bar drops below the shoulders(I did about 40 lame ass burpees)

16:55

*first time doing Push Jerks, Great instruction from Chris on Technique. The run's were in a downpour for cinematic affect. Got a hi five from a homeless dude in his sleeping bag on the last 200.