Deadlifted 210x2 was going for

Deadlifted 210x2 was going for 3.
7 single pull ups w/ 30# back pack
Sprint 230m x5
1:06, 1:08 1:10, 1:12, 1:07

Friday, Feb 24, 2012

Griff

Run 800m forward
Run 400m backward
Run 800m forward
Run 400m backward

18:54

Wednesday, Feb 22, 2012

Bench Press

65x10
85x3
90x3
95x3
100x3

Tuesday, Feb 21, 2012

Buy in:

Power Clean 95x3, 105x3, 115x3
Squat Clean (failed power clean) 125#

Workout:
3 rounds
3 Thrusters 85#
7 burpees
10 double unders

5:33

Repeat after 2 minutes rest

6:44

Sprint 100m x 5

SWEET POTATO HASH with chicken. 2 tbsp olive...

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Laura Rucker SWEET POTATO HASH with chicken. 2 tbsp olive oil 1/2 C onion 1/2 C Green bell Pepper Heat oil, sautée onion and pepper Add 1 Med sweet Yam /Sweet Potato chopped in small squares 2 tbsp water Cook until potato is soft. Stir frequently so it doesn't burn. Add cubed toast chicken breast and stir until warm. seasoning I used Sea salt and Fresh ground pepper. Modified from @RobbWolf's Paleo Solution. +Tammy Badgett View or comment on Laura Rucker's post »

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Tuesday, January 31, 2012

Buy In: Power Snatch, work up to 75# failed 85.

Workout:
Every Minute on the Minute (EMOM)
55#
3 Power Snatches
7 OHS

5 minutes. In sixth minute failed to get 5 snatches that Dan had changed to to save me.

Cash out, Stretch. Listen to Jeff speak about Intensity, Power output, Mechanics and virtuosity

Coffee, half and half

breakfast 2 pcs chicken (thigh, wing) 1 fresh orange
lunch: 3 oz carne asada, with 1/4 guacamole, pico de gallo, lettuce.
Dinner: 3 oz carne asada, with 1/4 guacamole, pico de gallo, lettuce
Snack: Coconut pancakes, honey (coconut flour, eggs, honey, salt, coconut milk, vanilla), 1 cara cara orange

Fwd:

Row 500x 8 rest 90
2;10,2:12,2:14,2:12,2:17,2:14;2:15,2:27

Monday, January 30th, 2012 - Row 500x8

Row 500M x 8 rest 90 seconds in between:

2:10
2:12
2:14
2:12
2:17
2:15
2:14
2:27

Food:
Coffee, half and half breakfast
2 boiled eggs, 1/2 apple, some plantain chips.
lunch 1 egg, black berries
dinner 4 oz chicken, with skin, salad with avocado dressing, 1/2 avocado
Snack 2 small coconut pancakes / maple syrup

Drank: Light lemonade

Sunday 1/29/12

Did 10 rounds
10 x 95# deadlift
15 push ups
17:03

#crossfit
Last recorded 18:00

lunch: hamburger on lettuce with tomato and avocado, mayo mustard
Dinner, Fajita Salad.

Saturday dinner (salmon, pistachio, asparagus)

Friday, September 9th, 2011

At Brand X

run 200m
2 snatches (ground to oh, any catch depth)

increase weight 5# each round til failure.

if you complete 5 rounds, cashout with 50 TTB
if you complete <5 rounds, cashout with 100 burpees.

I failed in the 5th round at 85#.
100 burpees. <15 mintutes but not timed.

Thrusday, September 8th, 2011

Row 5k
23:45

Power outage through southern california, some of
Arizona and Mexico, about halfway through. Good thing the rower is self powered and display is battery powered.

Wednesday, September 7th, 2011

Brand X

Amrap in 6 minutes
1 Hill Sprint
10 Wall Ball
15 Burpess

rest 3 minutes

Repeat twice, picking up where you left off. Accumulate rounds.

3 rounds, 1 hill sprint, 10 wall ball
finished 4th round of burpees after clock stopped.

Monday, August 30th, 2011

Back at Brand X again:

Max clean in 10 (?) minutes. Got an really ugly squat clean at 105. Not a PR.

Workout:

AMRAP 6 Minutes:

3 Snatch Grip Deadlifts
6 Hang power snatch
9 OHS
Run 100M

Rest 3 minutes

Repeat two more times. Accumulated Rounds done: 7 even. Used 55#.


Didn't get to cash out.

I'm so sore today.

Thursday - Work gym

Row 1000M (4:18)
50 KB swings
30 hand release push ups

9:57

Wednesday - Brand X

6 rounds of 3 minutes each

Run 400M
Use the remaining time to do max reps of 65# thrusters.

My total thrusters in 6 was 18 but I was only supposed to do 5 rounds so officially only 16 reps. I run slow.

CF Wod #3

AM reps and rounds as possible in 5 minutes of

110# squat clean
110# jerk (you can re clean the bar for the jerk if you fail it)

I got 3 rounds + one squat clean. Need to be stronger on this.

Then did

100 Pull ups
100 Burpees

(partition as needed)

did rounds of 10 each til 70 each were completed then did burpees til failure before going to pull ups and vice versa... 30:23

Saturday April 9th

CF WOD #2

AMRAP in 15

9 deadlifts (100#)
12 Pushups (hand release)
15 box jumps (20")

5 rounds, 9 dl and 7 push ups.

VERY happy with that.

Saturday - Brand X Open WOD #1

Did the CrossFit Games Open WOD#1

AMRAP in 10 Minutes
30 Double Unders
15 Ground to Anyway OH 75#/55#

I used power snatches and 55#.

Only got 2 rounds and 22 double unders.

It was the double unders that killed me and I was surprised the snatches were not as hard as I thought they’d be. Thanks, Unforgibbon for coaching and judging my ROM and counting reps.

Friday, Brand X Running Plus stuff

Run 800m
25 squats
Run 600m
25 push ups
Run 400m
25 Pull ups

18:01

Thursday, ROW/Double Unders/Burpees

Row 500m
150 double unders
50 burpees

21:10

Slower than my PR by 1:13 Out of practice on Double Unders.