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