Snatch technique work. Then.....Snatch to a heavy single

115lbs or 105lbs with best form

Fun workout. I love me the heavy days! Even though we really didn't get to lift very heavy (I can shoulder press way more than this), I can see the snatch being an impressive lift later. It was also nice to not be kicking my own ass in the gym. I've been feeling less like going, but I feel pretty motivated after today.

4 Rounds

• 12 Zerchor Squats
• 12 Push-Jerk
• 100M Bear Crawl

27:05 ugh

Wasn't feeling the Bear Crawl at all, and it shows in my time. I will not be upset if I never do them again.

"Chelsea" 

30 Minutes of (as many rounds as possible in 1 minute rounds. Max of 30 rounds)

• 5 Pull-ups
• 10 Push-ups
• 15 Squats

23 rounds

Liked this workout even though I didn't keep up the entire time. Kicked-ass for the first 12-15 rounds. Hit "the wall" and could hardly do push-ups. Probably would have kept up if not for the push-ups keeping me.

AMRAP 20:
10 KB Swings
20 Sit-ups
30 Double Unders

8 Rounds +10KB Swings +13 sit-ups

Back Squat up to 1RM

245lbs

Probably could have done more. Stopped at 245lbs.

2 Rounds:
-400M Run
-25 Kettlebell Swings
-400M Run
-25 Burpees
-25 Box Jumps

24:18

AMRAP 20:
-7 Hang Power Clean (115lbs)
-12 Wall ball Shots
-100M Farmer’s Walks (55lbs)

6 Rounds

Realized a serious weakness today. Grip. The farmer's walks killed me. Lead the pack through the first three rounds. Then, I could hardly lift the bar to do the cleans. My form sucked horribly on the cleans. I kept contorting my body b/c I couldn't hold the frickin bar. I guess it was worth it to discover a weakness. Gotta work on it.

50 Burpee Pull-Ups
50 Turkish Get-Ups

25:48

Fran:

21-15-9

• Thrusters (95lbs)
• Pull-ups

 6:57

Felt a little wussy today. Wasn't really thrusting on the thrusters. More of a squat into a shoulder press. Could've done better, but not a horrible time at all. Getting Stronger!

3 Rounds:

-10 Deadlift
-15 Depth Jumps
-20 Box Jumps
-50M Sprint
-50M Backwards Bear Crawls

17:17

Reverse Bear Crawls were tough. 

Overhead Squat 5-3-3-3-2-2-2-2-1-1-1-1

175lbs

500m Row

1:36

Run 1 mile for time: 6:17

2 minutes for max reps of:

1. DB Thrusters @ 40lbs (17)
2. Medicine Ball Cleans (24)
3. Burpees (26)
4. Double Unders (28)
5. Pull-ups (30)

Skillwork: Windmills

Then....

Deadlift 3-3-3-3-3

205, 255, 275, 305

10 Sets of 3 Reps Heavy Windmills

*Tried 365lbs. Terrible form. Back contorted in all sorts of directions. The weight didn't feel too heavy though. Bet I could break 400lbs with a little practice.

13:35

Today’s WOD:

10-8-6-4-2
Squat Cleans
50-40-30-20-10
Abmat Sit-Ups

13:01

3x max pushups 

Last round: 17

WOD (at home):

AMRAP 15 

• 6 Thrusters (115lbs)
• 20 double unders

7 rounds

AMRAP 20:

• 10 Back Squats (95lbs)
  
• 5 Burpee Pull-Ups
• 10 Sumo Deadlift High-Pull (95lbs)
• 100 Meter Sprint

5 Rounds +10+5+10 

Not too shabby, I don't think. The Sumo DLs were a biotch.

For some reason, I feel a little tennis elbow. It's been coming on since I've been working on the damn muscle up. More reason to take a break from it.

Rent check came in today. Irritation gone, this month. Too bad a new month starts tomorrow. Hopefully no headaches for a while.

"Annie"

50-40-30-20-10

1. Double Unders
   
2. Sit Ups

14:41

Did better than expected on the sit ups. Usually they are a weakness after 20. The double unders could use a little work. The double unders became a cross breed with singles. I think I did more than necessary. This was still the easiest workout in weeks. Which was nice. 100% all the time wears on you. 

The muscle up hasn't gotten any better this week. Maybe I'm focusing too hard. I think I might leave it be next week. Give myself time to focus on another skill like handstand pushups (which I've done nothing with) and double unders. Both HSPU and DU should be relatively easy once they get a little attention. If I had the double unders down, today's workout probably would have taken half the time. 

On a side note, the rent check still hasn't come in. I'm getting more than a little irritated at this point. We haven't gone two months in row with check on time. My patience is wearing thin. I'm trying to be nice, but I have to pay my bills too. In one month the first check bounces, then the next check still hasn't shown and it's 30 days late. From now on, if the rent is 2 days late, a pay or quit notice is going in the mail. Problem is finding the perfect balance between kindly coersive and brutally direct. I don't need to lose a tenant, but I have to pay the bills. 

“Hamburgesa” from CrossFit Santa Cruz Central

‘Hamburgesa’
5 Pull Ups
10 Push Ups
15 Squats
200m Run
12 Pull Ups
21 KBS (M:24kg, W:16kg)
400m Run
75 Wall Balls (M:20#, W:14#)
400m Run
21 KBS
12 Pull Ups
200m Run
15 Squats
10 Push Ups
5 Pull Ups

19:02

Amrap 20

1. 15 Thrusters (behind the neck) 65lbs.
2. 21 Jumping Pull-Ups

8rounds +12reps

400M run
42 Ball Ball Shots
9 Pull-Ups
400m Run
30 Wall Ball Shots
15 Pull-Ups
400m Run
18 Wall Ball Shots
21 Pull-Ups

16:45

Not so good at wall ball shots.

Muscle-up looking better. Moved down from 3 45lbs plates to 2.

Overhead Squat 5X5
-either wod weight (men 95 women 65) or if possible, men 135 women 95

Then

Amrap 15:
-5 KB Snatch, right
-5 KB Snatch, left
-5 Sotts Press, right
-5 Sotts Press, left

10 rounds @ 85 lbs (relatively comfortably)

Did a semi assisted Muscle-up today. Standing on three 45lb plates. I think I might be do a real muscle-up by next Friday! 

“Elizabeth”

21-15-9
-Squat Cleans
-Ring Dips

11.30 @ 115lbs

800M Run x 3

1. 2.48 
2. 3.18
3. 3.15 

1.29 on the slosh pipe. Went first. Didn't try very hard. Best times were around 5 minutes for future reference.

10 Rounds:

• 4 Turkish Get-ups (2 each arm)
• 6 ball slams
• 8 Burpees

25:40

Pull-up PR: 22 reps!

Went to the Richmond Raceway to see Sarah Palin speak this afternoon. I was hugely disappointed by the visibility, but the size of the crowd was kind-of the point, I think. Looks like the Republicans have an uphill climb, but it seems to me they are typically under-rated. 

Whatever the media polls seem to say, tag a couple points to the repulican side to make estimates more accurate. If history serves me, Bush was supposed to lose the last election to Kerry. At least that's what the polls would tell you. 

As of this afternoon, McCain was at 41 while Obama hit 51 (Fox News). That's a pretty big margin from a less liberal media. I don't know what to think. Hopefully McCain can pull a rabbit out of his hat. Unlikely, but we will see.

Clean 5 (95#)-5 (115#)-5 (135#)-5 (145#)

AMRAP 15minutes:

• 10 hanging squat cleans (95#)
  
• 15 Push-ups

7 rounds

Not for time:

15x50m

Then 5 rounds (untimed)

• 10 hanging Leg Raise
• 10 back extensions

My hands are still messed up, and it's really irritating me. AArrggg! I have to do something to prevent these callouses from ripping.

On a pleasant note, I got gas at $2.99/gallon! 

The reunion went great. I think I might post about it later, along with a link to the pics I took.

F*ed up hands again. Need to wrap better.

Alternating exercises:

• Squats: 100, 80, 60, 40, 20
• Pull-ups: 40, 32, 24, 16, 8

26:11

PR on pull-ups today! 14 and getting stronger!

1. 10 Thrusters (115 lbs); 150 jump ropes
2. 8 Thrusters (115 lbs, 95lbs); 120 jump ropes
3. 6 Thrusters (95lbs); 90 jump ropes
4. 4 Thrusters (95lbs); 60 jump ropes
5. 2 Thrusters (95lbs); 30 jump ropes

8:47

With Partner:

Buy in: 400 Jump rope singles

3 Rounds:

• 6 Tire Flips
• 30 Burpee Pull-ups
• 50 Medicine Ball Passes
• 100m Farmers walk (35-50lbs)

Finish with 400m run

37:15

10 Rounds:

• 100m Sprints
• 5 DB Thrusters
• 5 Pull-ups
• 10 Step Walking Lunges

17:58

30-25-20-15-10-5 

1. push ups 
2. knee 2 elbow

                   16:10

1. 500m row
   

                   1:45

I'm still sore from Wednesday and Thursday's workout. Thank God I've got the weekend to recover.

Fortunately, I might have an extra day (Tuesday) to work out because Materials and Methods is a waste of my life. I think I'm going to drop it next week. I've never taken a class inwhich the prof. reads the book verbatim for 3 hours straight. Everyone in that class is in danger of not learning a damn thing the whole semester.  

Snatch Grip Push Press (behind the neck)

5-5-5-5-5

95lbs

Snatch techniqe practice with PVC

100reps

• flexibility in squat postition still sucks. I need to work on pushing my hips forward.

Bloody workout!

Barbara

5 rounds x

20 pull ups
30 pushups
40 situps
50 air squats
3 min rest

slowest round: 9:28

My time doesn't look good compared to the times I saw other people getting. I feel good about it though. It's the first time I've done a pull-up intensive workout without any bands. The sit-ups hurt my time too. If those two things weren't slowing me down, I bet I would have been keeping up with the fast guys.

• 100m sprints x 10
• learn muscle ups.

• P.R. on pull ups today! 10 consecutive!

• Muscle-ups are impressive and destined to be my new project. As soon as I've hit 20 consecutive pullups. I want to work on 10 consecutive muscle-ups.
  

8 rounds:

1. 6 deadlift
2. 6 hang power cleans
   
3. 6 push press.

8:42

Getting stronger.

Modified "badger":
repeat 3x

1. 30 sq cleans,
   
2. 15 burpees,
   
3. 800m run.

34:50

scotts press 5x5sets 45lb bar.

scotts press 5x5sets 45lb bar. :&100 knee to elbows

5rounds: 400m run, 12 thrusters

5rounds: 400m run, 12 thrusters 65lb. 14:50

30hspu10p-ups20hspu20pu10hspu30pu: 9:44

30hspu10p-ups20hspu20pu10hspu30pu: 9:44

8 rounds: 100m sprint. max

8 rounds: 100m sprint. max kb swings. 1min rest. : 105 reps

amrap 20: 10 db split

amrap 20: 10 db split jerks.10 burpees.10 broad jumps. 8plus9

4rounds: 25 wall ball shots.

4rounds: 25 wall ball shots. 25 abmat situps. 200m backwards run. 21:58

Deadlift high pull 1r x

Deadlift high pull 1r x 10 sets. 65.75.85.95.105.115..125.135.145.155 push press 5r x 5 sets 95.105.125.135x4.125

5rounds 5db sp clean 5db

5rounds (5db squat cleans+5db thrusters)--> 1mile--> repeat rounds 28:09

25-15-9 ohs 45lbs burpees 7:55

25-15-9 ohs 45lbs burpees 7:55