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