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!

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

Crossfit Total, Monday July 26th, 6:45pm

Crossfit Total

Back Squat
130 - 140 - 145f

Shoulder Press
70f - 70 - 72.5f

Deadlift
190 - 195 - 200

Total
410

Compare to 12 April 2010

Wednesday July 14, 9:30am

Skills:
Cleans

WOD:
3 x 3 min AMRAP, 1 min rest between rounds
3 cleans
6 thrusters
9 back squat
@ 65lb, as RX

1 2/3, 1 1/3, 1 1/3 = 4 1/3

Ugh, thruster are hard. All of these hurt my wrists. I was so disheartened when I forgot to keep the bar on my shoulders from the 3rd clean in the 2nd round, and had to pick it up again for thrusters. Thruster are hard.

Got my 5 warmup pullups on purple, 2, 2, 1.

Monday 3 May 2010

Skills:
max pullups
16 with green band

WOD:

Back squat
3-3-3
105-115-125

Bench press
3-3-3
70-75-80f on 3rd rep

Pullups were good!

Tuesday April 27th

Skills
Back squat

WOD
The Mooch
15 minutes AMRAP
3 back squat 95lb (rx: 155)
6 pullups - green band
9 pushups

8 1/3 rounds

Monday 12th April - Crossfit Total

WOD:
Crossfit Total

1RM max in 3 attempts:
Back squat - 135lb
Shoulder press - 60lb
Deadlift - 175lb

Total: 370

Wednesday March 31st

WOD:
Back squat
2 - 2 - 2 - 2 - 2
105 105 105 110 110

PR by 15lbs

Deadlift
1 - 1 - 1 - 1 - 1
70% 80% 90%
95 110 120 135 155
I added a couple more attempts to see what I could max at, so:
1 x 165
1 x 170
and I left it there.

PR by 35lbs

Friday March 5th

Skills:
Handstand push up
Roxy and I worked on these together, but we both had trouble kicking up to the bands. We practised handstands against the wall. I want to be able to kick up on my own REAL SOON.

WOD:
3 rounds for time:
9 back squat (50lb) was supposed to be 60% of max, this got real hard in the last rep
6 dead lift (65lb) was supposed to be 60% of max, should have done more weight.
3 shoulder press (33lb) (Rx was 3 handstand pushups)

5:07

Having Roxy as my partner was fun!

Wednesday Feb 24

Skills:
8 x 2 rep back squat, 73lb


WOD:
75 (100 rx) burpee box step ups (pullups rx) for time
22:32