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!

Tuesday Nov 30

Skill

Med ball clean

WOD

With a partner:
1 min max medball clean wall ball, 14lb
1 min rest
repeat for 20 minutes

85 reps RX

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

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

Thursday October 28 2010

Open gym

4 x 500m row
1:52.8, damper 6, PR
1:58.3, damper 6
1:57.7, damper 7
1:57.9, damper 7

Wednesday October 27 2010

Strength

Box squats
12x2, 75lb

WOD

10 - 1 deadlifts, 134lb (axle bar; RX 155lb)
200m run

20:59

Tuesday October 26 2010

Skills?

Limbo

WOD

21-18-15-12-9-6
Box jump, 20"
Abmats

8:18

Monday October 25 2010

WOD

5 rounds
9 pullups (purple & red)
9 burpees
9 lateral wall ball, 8lb (RX 14lb)

12:33

Friday October 22 2010

Strength

Overhead squat
1 - 1 - 1 - 1
85 90 95 100f

WOD

12-9-6
HSPU (45+25+wood plate+abmat)
50m sprint
50m farmers carry

8:17?

Wednesday October 20 2010

Foundations Chipper with Ellen

AMRepsAP in 20 minutes
50 each of
Air squats
Lunges
Sit ups
Box jumps, 20"
KB Swings, 16kg
Calorie row
Pushups
Burpees
Wall ball, 14lb
Double unders
Front squat, 52.5lb
OH squat, 52.5lb
Deadlift, 52.5lb
Shoulder press, 52.5lb
Push press, 52.5lb
Push jerk, 52.5lb
HS pushups, green/purple combo
Pullups
Power clean, 52.5lb

504/950

Tuesday October 19 2010

WOD

5000m row

22:52.6

Monday October 18 2010

Strength

Floor press
1 - 1 - 1
90 95 97.5f

WOD
9-6-3
Jerk, 94lb axle bar
Ring dips (purple)
Knee ups (RX knees to elbows)

17:58

Thursday October 14 2010

Snatch tech

Wednesday October 13 2010

WOD

Helen
3 rounds
400m run
21 KB swings, 16kg
12 pullups (purple & black)

15:15

Compare to April 7th. 4+ minutes faster today with heavier KB and less assistance on pullups.

Thursday October 7 2010

Strength

Banded bench
3x3 each narrow, medium, wide
60lb, red band

WOD

1 mile run

9:21

Wednesday October 6 2010

WOD

21-15-9
KB swing, 24kg
Box jumps, 20"

16:00

Tuesday October 5 2010

Skills

Rope climb
Hollow rocks

WOD

12 min AMRAP
15 situps
20 lunges
25 double unders

4&2/3

Monday October 4 2010

WOD

Cindy
20 min AMRAP
5 pullups (can't remember what band)
10 pushups
15 squats

11&1/3

Friday October 1 2010

Strength

Max rep bench press @ 60% of 1rm, 52.5lb
37 - 23 -21

WOD

8x100m sprints, with banded resistance