2.22.10

DL 198x5 208x3 223x1
(first two sets are PR's for reps)

3 rounds for time
10 front squats (60% of clean)
10 pullups
10 burpees
6.39 rx'd 73#

2.19.10

BS 138x3 148x3 153x3

SP 63x5 68x3 73x1

Baseline 5.42 rx (5.00 is PR...boooo)

2.16.10

DL 173x3 193x3 203x3 213x2 213x1

SW-frog stand, tuck hold from bar, false grip bar hang

Ab wheel rollouts 2x12

3 rounds for time:
15 pullups (PB)
15 pushups
30 doubleunders
8.50 ish

2.15.10

WPU GBDHx8x3



Tabata Mashup

DB thrusters 20# 81

V-Ups 57

2.10.10

SP 63x3 65x3 68x4

5 rounds for time:
5 cleans 65% (83#)
5 pullups (can't come off bar)
15 situps butterfly, unanchored
7.27

2.9.10

KB cleans 3x12- 3/4 pd, 1 pd, 1pd



10-20-30-20-10

wallballs 12#

kb swings 1pd

10.55

2.8.10

BS 125x5 135x5 145x5

3 rounds for time:
25 knees to elbows
25 pushups (knees)
25 steps walking lunge
12.30

2.5.10

SP 58x5 61x5 64.5x5

WPU -GBDHx5 PB+SBBx5 PBx3 PBx2

21-15-9
1 arm db thruster (r arm)
1 arm db thruster (l arm)
burpees
9.36 rx'd at 20% BW (30#)

2.3.10

DL 3x5 163x5 173x5 183x3 183x2

well it was supposed to be 75/80/85% of 1RM. i mistakenly figured my numbers at 70/75/80 which might have been God's way of being nice to me. not sure if it's because i've been perpetually sick all winter or if high percentages are just that hard but i couldn't get five at 80% so i would've hated to see what would happen at 85.

Row 500m and then AMRAP du's in 3 min.

Rest 3 min.

30 PP (50% 1RM) and then AMRAP du's in 2 min.

Rest 2 min.

20 pullups and then AMRAP du's in 1 min. (*JPU as instructed)

1:58/30
53#/28
JPU/17
Total-75 du's

2.1-2.2.10

4+ hours of chopping ice and shoveling the driveway. My hands cramp when I try to straighten them out :) but I did notice myself using lots of the functional movements we learn in crossfit. While I definitely feel achy in my back and shoulders it's not the debilitating soreness I've heard from lots of normally unactive people so that's good.

1.30.10

Scarecrow snatch 33x5 22x5 22x5
High hang snatch 58x2x5
Snatch pulls 78x2x3

Jerk- up to 123, failed at 133

KTE 4x15

1.29.10

SP 63x5 63x5 63x5

5 rounds for time:
10 Power Snatch 40% 1RM
20 Situps, unanchored butterfly
4.51 rx'd (33#)

3x10 bb dips
3x10 gb dh pu

1.26.10

Ring Hold- 15 sec

Dips 3x10 (blue band)

3 rounds for time:
10 deadlift 143# (60% 1RM)
50 double unders
6.02

i've done this at 163# in 6.57 so i'm not cutting much time off with the weight.

1.25.10

FS 143x1, failed on 153 twice
148 is PR

10!
PC (55% 1rm) 63#
C2B Pullups (purple band on straight bar)
kb swings 1 pd
14:15

1.22.10

Filthy Fifty
50 box jumps
50 j. pullups
50 kb swings 1/2 pd
50 walking lunges
50 kte (rings)
50 push press 33#
50 back extensions
50 wallballs 12# @ 8ft
50 burpees
50 double unders
23:39 rx'd (PR), last time 26:26

i had to alter a few things from the way it was posted because i wanted to do it the same as i'd done it last time.

1.21.10

DL 153x5 163x5 173x5

Dips- 1

Annie 7:52, couldn't get the rhythm on set of 50 du's...pr is 7:20. not happy.

1.19.10

WPU- Blue band DH

Tabata Mashup
C&J 63#- 50% 1 RM) 39
KTE 43

really need to work on kte. and l-sits. and basically all ab exercises

1.18.10

OHS 1RM 133 (PR)

AMRAP in 12 min:
Run 200m
10 db swings 20#
6 pullups
7 rounds

1.16.10

PS+OHS 53x2x5
Sn Pull 73x2x2
Rack Jerk 73x3x3

Rev Back Extensions 3x12
Barbell rollouts 3x8

1.15.10

1 min handstand hold

5 rounds for time:
15 burpees
10 db thrusters 20#
Rest 1 min.

1.22 1.40 1.42 1.45 1.43=12.12

1.14.10

2x400m 1.25(PR) 1.32
2x200m 41.2 38.8

1.12.10

PP 1RM -108 (PR)

3 rounds for time:
10 clean 93#
10 jerk
20 double unders (unbroken)
15.45

Beginning of January

1.11
DL 233#; 10 less than PR but expected less than that with how spotty training/diet has been

5 rounds of:
max rep pullups
20 steps walking lunge (10#)
20-12-15-9-15
**with blue band on straight bar. the pull felt easy but i'm trying to retrain both my grip on the straight bar and pushing away at the top. i felt like i did both but at the end of the day also felt like i should've done it again with "real" pullups

1.9 Oly lifting
MS 40%x3x3 (33?)
Sn+Sn Bal (1+1) 60%x3 sets 53#
C+PJ+J 60%x3 73#
3x8 evil wheels
3x10 ghd raises

1.8 PC 1RM
PC-118 (PR)

5 rounds for time:
5 HSPU (alternated between 2-3 abmats)
20 wall balls 12#
8 something...i think

1.6
15-12-9
OHS 83#
Burpee pullups (6")
9.26

1.5 SP 1RM
SP- 75(tied PR)

AMRAP in 15 min:
20 double unders
15 kb swings 1pd
10 bar dips (blue band)
5 box jumps 24"

6 rounds

1.4 BS 1RM
BS 173 (PR)

Tabata Mashup
SDHP 45#-88
Situps, Unanchored butterfly 120
208

1.3
Snatch-83

1.2 Dirty Thirty
30 box jumps 20"
30 jumping pullups
30 kb swings 3/4 pd
30 walking lunges
30 kte
30 push press 33#
30 back extensions
30 wallballs 12#
30 burpees
30 double unders
12.10

1.1
9 rounds for time:
9 situps
9 kb swings 1pd
9 burpees
12.42 rx'd