WEDNESDAY – 110907

9AM
Thrusters, 1RM

185 x 1
205 x 1 (PR)
210 x 1 (f-f-1) PR #2

then
10AM
“Angie”
100 Pull ups
100 Push ups
100 Sit ups
100 Squats

15:20

Really happy about the Thruster. Last time I did a 1RM, I hyperextended my back and was out for a bit. This one felt really good! 210 didn’t feel bad as long as I kept that bar close and drove it straight. Wanted to do Angie just because it’s been a while since I last did a WOD back to back like that. Sometimes I feel it’s good to try that. It’s definitely random in the sense of what we do in CrossFit.

TUESDAY – 110906

11AM
For time.
100 pull ups
Run 1 mile
100 Push ups
Run 1 mile
100 sit ups
Run 1 mile
100 squats
Run 1 mile

Holt: 52:42
Mike: 58:13

quads cramped. could have got sub 50 if I didn’t walk on some of the runs. Double checked, my PR on this is 49:54 back in January. I’ll take this time since I know I’ve gotten much stronger. But I think I could have been close to that time hadn’t it been for the cramping.

MONDAY – 110905

11AM
‎”OPT unbroken 2.0″
(all sets must be unbroken)

7 RFT
4 HSPUs (strict, hands on 35s to a deficit)
5 squat cleans (155lbs) touch and go
6 CTB pull ups
7 KBS (70lbs)

24:10
(previous time 23:40)

Dropped bar on last rep but managed to catch it in my hip. Strict HSPUs to deficit slowed me down. Happy with my time.

WEDNESDAY – 110831

6AM
20 minute AMRAP
Run 400 meters
15 Deadlifts (225lbs)

5 Rounds + 400meters, 8 DL

1:30PM
(@ CF Soul)

Bench Press
3-3,2-2, 1…
WOD: 15 minute AMRAP
5 Ring Dips
10 Chest Slap Push ups
5 Power Cleans (185/115)

Mo: 105 bench – 4 Rds
Holt: 285 bench PR! – 7 Rds + 15
Danny: 265 bench – 5 Rds + 12
Sean: 4 Rds + 17

Working out at 6am blows but it was a good crowd with great energy. Was busy all morning and finally made it to Soul. Love their new space. It’s amazing. Had a surprising Bench Press PR which was nice and the WOD was a lot of fun. Was able to keep the Power cleans touch and go for 3-2. Felt great! I’m quickly feeling the soreness set in from the past two days. Feeling good though. Spirits and fire to train are back!

TUESDAY – 110830

Front Squat
5-5-5-5-5

205
215
215
220
225

8PM
“tabata something else”
(w/20# vest)
Pull ups: 15-15-13-10-10-7-8-8= 86
Push ups: 15-15-14-8-8-8-8-7= 83
Sit ups: 8-8-8-8-8-8-9-10= 67
Squats: 17-17-13-13-11-11-12-16= 120

Total: 356

Then
Handstand walk practice
Able to finally hold a handstand and take a few steps.

Front squats were horrible. Although that is a new 5 rep PR. Tabata with a vest blows.

MONDAY – 110829

10AM
Power Clean
3-3-3-3-3-3

205
225
230 (previous 1RM)
235
240
245 (f-f-1) (1RM PR)

11AM
‎(via Adri!).

Buy-in: 100 Box Jumps (20inch)
Then
10 RFT
Sprint 100 meters
10 Burpees
Then
Buy-out: 100 squats

Holt: 18:17
Greg: 23:45
Bryan: 24:17

SUPER HAPPY on my power clean! Couldn’t believe it. Thanks to a few tips from Shana, I hit a HUGE PR! Also got 90 consecutive box jumps. This week is turning out to be a good one!

SATURDAY – 110827

For time.
7-1 HSPU-strict (hands on 35s to a deficit)
1-7 squat snatch (80% 1RM) @ 150lbs)

40:40

Then

15 sandbag shuttle run (50/25)
30 meter sprint
15 TTB
30 m sprint
15 SDHP (70/55)
30 m sprint
15 DUs
30 m sprint
15 Burpees

Shana: 2:40
Holt: 2:38
Rey (75squat) : 3:48
Danielle: 3:30

Shana and Danielle are the tits. I’ve had so much fun with them. They are literally my long lost friends who I’ve been spending most of my life trying to find. nuff said.

THURSDAY – 110825

10AM
Deadlift
2-2-2 (touch and go)

365-385-390

Then
Handstand/handstand walk workBack squat

6PM
3-3-3
(275lbs)
Then

5 minute AMRAP
7 Box jumps (24inch)
9 DB Swings (35/55)

Shana (24in/35KB): 8 + 6
Holt: 8 + 7,1

Awesome workout partner!!! Shana rocks. True story.

WEDNESDAY – 110824

8AM
‎5 RFT
185lb deadlift, 15 reps
Toes-to-bar, 15 reps

10:29

3PM
Hang Squat Clean
135 x 5
165 x 5
185 x 3
195 x 3
200 x 3
205 x 3 (previous 1RM)
210 x 3 (PR)
215 x 3 (PR)
220 x 1 (PR)
225 x 1 (PR)
230 x 1 (PR)

BIG WEEK! Happy about the huge PR and the main site WOD was fun.

WEDNESDAY – 110608

(via SealFit)

10 Clean and Jerk (135lbs)
5 Double Unders
9 Clean and Jerk
10 DUs
to
1 C&J
50 Double Unders

Rey: 15:58
Holt: 17:10