WAAAAY behind

Rest Thursday

Friday - Sick but did...

For Time:
3 Rounds:
-3 Muscle Ups
-5 HSPU
-8 Toes2Bar
Followed by…
100m Lunge Walk
25 Burpee Box Jumps
3 Muscle Ups
Time: 23+ mins.  Being sicked really slowed me down.

Saturday & Sunday: Nothing

Monday

“Incredible Hulk” at 95#
AMRAP 20min:
5 Dead Lift
5 Hang Power Clean
5 Front Squat
5 Push Press
5 Back Squat

8 full rounds and through front squats

Tuesday

3 power snatches every minute for 9 minutes 

Then

four rounds for time of

25 med ball cleans (20#)

5 dead hang L-pull ups

Time:??? 12ish I think

Wednesday

“TOTF Benchmark”
For Time:
Run 200m
20 WB (20/14)
15 Box Jumps (24/20)
1 Round of Bear Complex (95/65)
15 KB Swing (1.5/1)
20 Burpees
100 Single Unders

Time: 12ish again - The bear slowed me down

Thursday Rest

Friday

TEAM WOD (Teams of 3)
For Time:
A: 100 KB Swing (1.5/1)
B: 100 Back Squat (135/95)
C: 100 Med-ball Sit ups

Others hold a)  bottom of squat, b) 45# plate press, c) top of push-up

Team finished at 15:24 rx

Saturday: Ran kettlebell seminar 

Sunday: Travel

Press, Row, Clean, Snatch

Press 10-8-6-4-2 ended w/ 115#

5 Rounds For Time:
10 Pendlay row 95/65
10 Squat Cleans 95/65
10 push press 95/65
1 power snatch 95/65

Did 85# at 26+ mins

jp

Power Snatch and Slam Ball

For 10 minutes, every 30 seconds
3 power snatch at 95# and 3 slam balls at 25#
If you fail, finish rep and rest until next cycle do
2 power snatch and 2 slam balls
If you fail, finish rep and rest until next cycle do
1 power snatch and 1 slam ball
Failed three at 4 mins and 2 at 16 mins.

jp

Team Snatch

16 Power Snatch @ 65#
16 knees to elbows

16 Power Snatch @ 65#
16 GHD Sit-ups

16 Power Snatch @ 65#
16 knees to elbows

Partners did each pair and both had to complete before moving on.
Finished in 8:43

Monday Fran, Tuesday Power Snatch

Monday was Fran. Hadn't done that in a long while. I'll have to check my
previous times tonight.
Fran for time:
Reps of 21-15-9
95# Thrusters
Pull-ups
Time: 12:22
Tuesday
4 rounds for time of
5 power snatch @ 95#
10 Burpees
15 Box jumps
20 (x3) double unders (single jump rope)
Time: 13ish...

Stuff...

Friday was the Games Open Workout #4
60 Bar Facing Burpees
30 Overhead Squats (Rx at 135#, but I only had 75#)
10 Muscle-ups
AMRAP 10.
That is right. Ten minutes to get through multiple rounds. Yea, right. :-)
I made it through the burpees and 11 of the Overhead squats. OHS are a
pretty big weakness following the surgery, well all squats are a weakness.

Saturday I went to the other half's gym on a guest pass and did the spinning
class followed by a bit of skill work on hanging cleans

Sunday - mostly rest

Monday - "Randy" - 75 power snatches at 75#
I did it Rx'ed for 8:40ish. Started out the gate too fast/hard and took too
long of breaks to catch my breath.
jp

Open WOD 1

I did the Open WOD #1 today for the Crossfit Open.  No chance of me making the finals! :)

Open WOD 1

30 double unders

15 Power Snatches (75#)

Max rounds in 10 minutes.

I got only 2 full rounds plus 30 double unders and 5 Snatches.

It is a good thing they allowed the loose interpetation of 'Snatch' as ground to over head.  Most of mine turned into power cleans with a push press.  However, it was the double unders that really killed me.  I must be doing the equivalent of 50 double unders energy wise just to get my 30 done.  Need more practice!

After the WOD timed.  I completed the rounds for a total of five rounds that took me about 24 minutes or so...

Also - Warrior Dash is coming to KC.  Shorter road trip in July!  http://www.warriordash.com/register2011_kansas.php

jp

Tuesday...

Tuesday was Deadlifts, more deadlifts, and an AMRAP

5-5-5 Deadlifts

255-275-285

That was a PR for me…  Back is a bit tender

Then…

135# x20 Rapid Fire Deadlifts…  That went OK

Then…

7 Burpbees

7 Power Snatch at 65#

7 Pull-ups

AMRAP in 10 mins

4 full plus all Burpees

Longest 10 minutes of my life!

jp

WOD - Power Snatch, Snatch Balance, Overhead squat

As Rx:
Seven rounds for time of:
95 pound Power snatch, 7 reps
95 pound Snatch balance, 7 reps
95 pound Overhead squat, 7 reps


As Completed in basement


three rounds for time of 
45 # Power Snatch, 7 reps
45# Snatch balance, 7 reps
45# Overhead squat 7 reps


Time: 9:10


Some how I missed the number of overall rounds and only did three...  My bad.  Also scaled the weight to the bar as I am not uber comfortable with the moves on my own...


jp