2/28 4:30 With Will

WARM-UP
LLF Warm-Up

STRENGTH
Sumo Deadlift
5x7

Worked up to #225

FINISHER
For Time
Run 1 Mile (3 times around the block and one Ritch St. run)
Row 2K
Run 1 Mile

Time - 23:11

The absolute best part of LLF are the friendships and the camaraderie that pushes each of us to do our best . Yesterday, was a great example of how it all works. At the start of our WOD, Coach Swagger told us all to pace ourselves and "not pr" the first mile. Thus, the first mile was all about pacing and talking sh@t "dallas, dude, your pr'ing, slow the F down..." and so on. Totally classic and totally fun. Rowing is grueling, but nodody wants to be last off the rower leaving ground to catch up on the run. Then there was the last 1/2 mile where everyone tries to tighten the gaps and prepare for the finish. The last 1/8th of a mile becomes a full blown sprint, legs moving faster than anyone thinks possible. At the finish, its more sh@t talking, congratulations, support and critiques.

Today is just one example and one WOD, but everyday its friends having fun, talking sh@t, and pushing each other to become thier very best - its certainly what keeps me coming back each day.

Dan - super cool having you in the 4:30 - hurry back!

CF
WOD #1
"Fran"
21-15-9
Thrusters (75#)
pullups
(time) 7:00
this is by far my most hated/feared WOD.

WOD #2
3 rounds
250m row
20 Wall balls
10 push ups
time:6:56

2/24/2012 @ 4:30 with Will

Warm-up
Run around the block
3 sets
GHD sit-ups
Jumping Lunges
Bear Crawls

Strength
Box Squats
12 Sets of 2 (one set per 60 secs)
@ 165

WOD
For Time:
Run 800
30 Squats (Rx - 135#)
Run 800
Time - 7:55 (Rx)

another good day. my knees had a "bad" feeling during the box squats while trying to push them out while dropping into the box squat. its all good, but a little unsettling

Pre-Class Mobility

Foam Rolling
Hips
Shoulders & Lats

Warm-Up

2 Rounds:
400m Run
25 Box Jumps (#20)
25 Kettlebell Swings (1.0 pood)

Skill - Strength

Hang Clean – 7 x 3 (every 90 seconds)
7 @ 115
(I saved a little in anticipation of the wod)

WOD – Finisher

WOD "Angie"
for Time:
100 Pull-Ups
100 Push-Ups
100 Sit-Ups
100 Air Squats
Time 23:04 (R/X & PR)

This was my second time trying angie, first time was 25:10 on Aug30. While it was a PR, I know I can do a lot better - more recently we did 100pullups/pushups for time and I did so <13mins, today I did it in nearly 17mins. I think the bench pressing yesterday took a lot out of me today. Still though, today was a PR so glad about that.

Lastly, one of my best buddies did angie on monday @ crossfit telluride (the video is on the mainsite) and he did so in 25:03; so its damn nice to beat his ass!

Wed 2/22 4:30 w/ Chris

Warm-Up

2 Rounds:
250m Row
25 Push-Ups

Skill

Bar Muscle-Ups
I feel like am darn close to these.

Strength
Bench Press – Find One Rep Max - #165
s/b able to get 170 next time

WOD – Finisher
Partner WOD with Marcus
** Each person does each move**

750m Row
40 Bench Press (#105)
500m Row
25 Bench Press
250m Row
10 Bench Press
15:40

02/21 w/ Will

Ouch - its been about 12 days since I was last in the box. I have to admit, I was kind of scared coming back.

Warm up -
30 DU's
15 OHS
Junkyard Dog crawling

Strength - Snatch Balance
7 rounds x 3 reps
3-3-3-3-3-3-3
95# - these all felt good and very manageable

WOD - "Isabel"
30 power snatch 95#
Time 2:47

I was super nervous before the WOD, so I am glad to move on and get back into the groove.

CF
Strength
OHS
10 x 2 w/5 sec hold at bottom
worked up to 120, then settled back to 105 as it felt more comfortable

WOD
"Jermey Sr" Magic Mike Edition
21-15-9
OHS (95#)
Burpee pullups
rx=95; I did 85
time - 9:59

Today my shoulder is pretty sore - did 19 in a row on first set; really wanted to get to 21 before dumping the bar, but my shoulder felt like it was going to pop. Today I realize I should have dumped the bar around 11 - because its painful

CF
Strength
Clean complex
1 rep is
1 clean shrug
1 clean pull
1 hang power clean

2 @ 135
2 @ 145
2 @ 155
2 @ 165

WOD
"DT"
5 rounds of
12 deadlift (125#, Rx was 155#)
9 HPC
6 Push Jerk
Time - 10:13

I did very poorly on the push jerk - I continue to press it out, rather than get under the bar.

02/04 w/chris

death by barbell - totally surprised and not what I had been planning on.
@ 115 lbs
Time 17:30

Ouch - last time did this (october) in 16:40; but I am thankful for the surprise WOD and glad to bang it out.

good luck in the competition everyone! looking forward to hearing about all the PRs that will be set today.

WARM-UP
3 Rounds
10 K2E
15 KB Swings
20 Hollow Rocks

STRENGTH
Find Your 3 Rep Max Deadlift
3@135
3@225
3@275
3@275
3@275
3@225
Its been awhile since I've done DLs and I feel like I've lost a lot. At 275, my confidence and technique waned, so I just shut down any thoughts of going higher.

FINISHER
5 RFT
8 Bar Facing Burpees
8 DL (Rx #225)
8 T2B
Time - 8:30

Once - with the help of Aaron I really nailed a kipping t2b. I haven't been able to replicate that since. If I could get the swing out of my t2b I'd be a lot faster.

Tue 4:30 CF

Warm-Up

3 Rounds, :30 each of:
Kipping
Back Squats (#45)
Hollow Rocks
Push-Ups

Strength

High Bar Back Squats - 5x5
5 @ 135
5 @ 145
5 @ 155
5 @ 165
5 @ 175
Not completely sure I did this correctly - I made an effort to touch my ass to my heals and hang out for a second on each rep before coming back up - Once the momentum stops, its hard to get going again.

WOD – Finisher

50-40-30-20-10
Overhead Lunges (#45)
Double Unders
time - 11:18

I felt pretty good about my time until I saw TY's time - she was flying!

At home - practiced some ring dips - got get stronger here if I ever want to get a MU.

JANUARY 30th 4:30 w/Chris

WARM-UP
3 Rounds for 30 seconds a Round
Strict Pull-ups
Ring Support
CF Push-ups
Lunges

SKILL
Muscle Up - progressions

WOD
"Kelly"
5 Rounds For Time
400M Run
30 Wallballs (#20/10')
30 Box Jumps (24")
Time - (Rx) 22:51

When brushing my teeth this a.m., i started thinking "I really should have broken the WBs into 2 sets, rather than 15,8,7; and maybe shaved 45seconds to a minute off my time."

4:30pm w/ Will

warm-up
500m row
3 rds:
5 dead hang pull-ups
7 ring push-ups
10 T2B
15 squats
*** kind of pissed - I had a break thru on kipping T2B on Sat which I was unable to duplicate today

Strength: Seesaw DB press w/ max push-ups between each set
5@30#, 12 push-ups
5@30#, 12 push-ups
5@35#, 12 push-ups
5@35#, 12 push-ups
5@35#, 12 push-ups

WOD:
7 min AMRAP
7 push-press 65# (Rx was 95#)
7 KBS 1.5pd
9 rds+2

7mins is a long time! kind of pissed I didn't get the 10rds - really should have sucked it up a bit more.

1/24/12

Warm-up:
4 rounds - 30 sec each
Jump Rope
Air Squats
Push ups
Hollow rocks

Skill/Strength: Snatch Grip Deadlift

Snatch Grip Deadlift Complex:
2 SDL/1 SDL + high pull for 10 rounds (1 every 90 sec)
ended on -165#. Never thought the weight was challenging, but with longer arms, I tend to arch over and I was really trying to avoid that. Also, I am know my hip extension is crappy on the high pull.

WOD:
12 minute ladder
3-3, 6-6, 9-9, etc.
Snatch Grip Deadlift 115# (Rx was 135#)
Wall Ball 20#
Score: 24 rounds

I stuck with a lighter weight knowing my form would fall apart. Even so, I got more than one comment during the WOD from Will to "flatten that back." - otherwise I really enjoyed this movement

WARM-UP
LLF Warm-Up

SKILL
Candlestick Rock

STRENGTH
Behind the Neck Split-Jerk
7x3
with 10 GHD situps after each set
95-to-115lbs
easy going up; but I lack the flexibility to safely reset the bar

FINISHER
DB & C2B Fran
Dumbell Thrusters #30
Pull-ups
21-15-9
time 6:19

brought a friend today - his first CF workout ever - I think he left scared.