Wednesday December 1 2010 7:45pm

Strength

Deadlift
5 - 5 - 5
165 175 180

The 180 was really my max, the last couple reps were not pretty, rounded back for sure. First time doing heavy 5 reps.

WOD

30 back squats, 95lb (RX: 75% bwt = 125)
240 single skips (RX: 80 DU)
30 lunges, 45lb

11:59

Double unders are killing me!

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

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.

Monday August 30 2010

Strength

Shoulder press
3 - 3 - 3
60 65pr 67.5f (on rep 3)

WOD

10 rounds
5 pullups (don't remeber what bands)
10 pushups
50m sprint

12:13

Friday July 23, 5:30pm

Day 3 of paleo.

Strength:
3 x 6 weighted good mornings
65, 75, 85lb

These felt awkward, first time doing these with weight, and I thought my form was really off, but Jesse assured me it was solid, and that I should add more weight.

WOD:
In 2 teams, (with CGB)
one team rows for calories while
other team does 200m sled pull (75/55), out forward, back backwards
then switch.
2 rounds

Our average calories were 104. We went up again Heather and Nils, and our row calories put us directly in the middle of the standings.

Also, did 2 x 4 pullups on purple band, and a few ring dips on the black band. Snapped my stomach real good trying to get into that one. Ow.

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 June 18th

Strength:
Shoulder press
5 - 5 - 5
50 55 60(f. on 5th rep)

WOD:
21-15-9
Row (for calories)
Bench press @ 60% 1rm (55lb)

7:21

Tuesday May 18

Strength
Bench press
5 - 5 - 5
70 75 80(f. - got 3 or 4)

WOD
Half Tabata Top Half
Diamond pushups 7,9,10,8
Med ball slams 4,8,8,7
Ring rows 7,4,2,2
KB lift onto high box 4,4,6,5

Total: 95

Wednesday April 7th

Strength:
Bench press
5 - 5 - 5
60 65 70

WOD:
Helen
3 rounds for time:
400m run
21 KB swings @ 12kg (rx:16kg)
12 pullups (green+red)

19:27

Tuesday March 16th

Strength:
Shoulder press
5-5-5
50.5lb
Worked with Anne.

WOD:
5 rounds for time of:
200m run
10 box jumps, 20" (rx: 24")
5 KB swings, 20kg (rx: 24kg)
13:03