Saturday December 4

Strength:

OHS
3 - 3 - 3 - 3
68 73f 73 78

WOD:
10rds
6 tall clean thrusters, 45lb
6 box steps, 45lb, 16"
12:14 RX

Saturday October 30 2010

Strength

Back squat
3 - 3 - 3
115 125 135f (made 1 rep)

WOD

1-6 lunges
+1-6 situps
+1-6 squats
+1-6 russian twists
with 15ft sprints between sets

13:55

Monday September 20 2010

Strength

Bench

3 - 3 - 3
75 80 85

WOD

12 min AMRAP
3 hspu (45 + 25 + abmat)
5 pullups (purple & black)
7 knees to elbows (ROM)

6 rounds

Tuesday July 20th, 7am

Strength:
Deadlift
3 - 3 - 3
165 185 -

New 3rm, 1rm and first DL above body weight

WOD:
12 min AMRAP:
200m sprint
21 non flailing double unders
12 perfect box jumps, 20"

Cracked the poopy-pants and only finished 2 & 1/3. Lame.

Monday July 19 6:45

WOD:

3 rounds for weight

1 shoulder press
3 push press
5 push jerk

52.5lb, 62.5lb, 70lb

New 1RM shoulder press, new 3RM push press (no previous, but this felt semi-close), new 5RM push jerk (no previous, think I could go for more).

Friday April 23rd

Strength:
Front squat
3 - 3 - 3
75 85 95

WOD:
Bench press
1 - 1 - 1
80 85(f) 85(f)

Tuesday 23rd March

Skills:
3-3-3 Front squat
Maxed at 95lb!

WOD - Sectionals event 3?
AMRAP in 5 minutes:
7 box jumps, 20" NB I did stepups, due to nagging shin pain :(
7 burpees
7 KB swings, 16kg

3 rounds + 7

Friday March 12th

Skills:
SDHP
3-3-3
63lb/73lb/78lb; got only 1 acceptable rep @ 78lb, fail on other attempts.

WOD:
Squamish Fight Gone Bad
1 round, 1 minute each of:
Wall ball, 8lb (rx: 20lb) 18
Deadlift, 95lb (rx: 155lb) 11
Box jumps, 20" (rx: 24") 11
Bench press, 38lb (rx: 95lb) 19
Rowing, for calories 10
Total: 69

Partnered up with Lisa and Tina. Also met Goose after class, he was the only guy in the full class :)

Tuesday March 9th

Skills:
Deadlift 3-3-3
I actually ended up doing 3-3-3-3-3-3, not realizing where to start the progression since I had never gone for a max on this lift before. I did a set of 5 with wooden plates on the 45lb bar, then a set of 5 at 65, then 85, 95, 105, 115, 125 & finally, 135lb.
WOD:
21-15-9
Double unders
Burpees
11:03
Got the 21 double unders in round one, but these were extremely broken up and I was nearly done in in the first round. Went to singles for rounds 15 (45 singles) and 9 (27 singles). Burpees were on my knees, and I "wormed" up in most of them. I think I got "ROM" (range of movement) noted next to my time on the whiteboard.
I finished way behind the group, and got a lot of cheers from the team when I got through it :)