Monday November 29 2010 7:45pm

Strength

Shoulder press
5 - 5 - 5 - 5
55 65x3 60 62.5

PR for 5.

3 x 8 ab rollouts

WOD

5 rounds
10 pushups (went to knees after failing on 10th rep in 3rd round!)
10 pullups (purple & black)
UNBROKEN

7:24

Saturday November 27 2010 7am

Sots press
1 - 1 - 1
48 53 58

Snatch
1 - 1 - 1 - 1 - 1 - 1
53 58 63 68 73f 73f

Dropped the last couple right at the bottom, felt like I had it, then dropped that bar forward right before I tried to stand it up.

Fun times.

Wednesday November 24th 2010

Strength

Front squat
5 - 5 - 5
95 105 115 pr

WOD

12 - 9 - 6
135lb deadlift (RX: bwt)
box jumps, 24"

6:08

Started with the bar at BWT, but realized it wasn't going to happen. Did a couple reps at 155 and Jesse told me to go to 135lb.
I was sick and miserable, and felt it all the way through the workout. But, all good.

Tuesday November 23 2010

Death by 10m

15 rounds (+15 x 10m)

compare to July 13th (14 rounds + 13 x 10)

Saturday November 7 2010

Crossfit Rainier

Event 1:

1rm deadlift, axle bar, 3 attempts

183lb, 193lb, 203lb

felt really good, little off centre on the last lift, but feel like I could have lifted more

Event 2

2 rounds of
200m run
5 atlas stone loads, 100lb
1 16ft rope climb

10 minute time cap, finished in 7 something

Event 3

7 shoulder to overhead (split jerked it), 93lb (RX 113lb)
21 double unders

6 min time cap, timed out at 17 DU in the first round. Lost my ability to skip.

Event 4

Farmers Carry/Sandbag Medley
20m sprint
100lb farmers carry
20m sprint
100lb sandbag carry

26 or 29 seconds

Tuesday November 2 2010

Pre-Strongman WOD

30-20-10
Back extension
Situps

5:56

Monday November 1 2010

Strength

Banded bench press
1 - 1 - 1 - 1
75 80f 80f 77.5

WOD

5/21-5/15-5/9
KB swings, 24kg
Chinups (don't remember which band)

7:13