WOD: Tues 5/31/11

Strength:

Push Press
175(5)-185(5)-195(3)-205(2)-215(1)pr-225(f)

WOD: Mon 5/30/11

WOD:

"Murph"

- 43.35 (20# vest)

WOD: 5/28/11

WOD:

12 Min AMRAP
- 5 Push Presses (155#)
- 5 C-2-B Pull ups - Strict
- 5 Back Ext (53#)
- 5 Wall Ball (50#)

- 6 Rounds

WOD:5/27/11

WOD:

RUN a 5K!!!!!

I ran a 5k for the first time in years... pain free! This was by far one of the biggest accomplishments I have done in a while. I didn't think I would ever be running again.

Not only that, but I did it at a pace that I haven't run since high school.

*21:47 (3.12 miles)

15 Rep Bodyweight OHS (185#)

This has been a long time coming... http://www.youtube.com/watch?v=OKMSPS1LKQs

WOD: Wed 5/25/11

WOD 1:

10-9-8-7-6-5-4-3-2-1
- Pull Ups
- Box Jumps
- Power Cleans (205#)

*17 something
(This was too heavy for me right now)

WOD 2

5 Rounds
- 4 Muscle Ups
- 8 Overhead Squats
- 12 KB Swings (1.5pood)

*NFT

WOD: Tues 5/24/11

Strength:

- 3 Rep Max Front Squat
260lbs
- Max Reps @ 90%
3 Reps (235#)
- Max Reps at 185#
11 Reps

WOD:
Annie

50-40-30-20-10
Double Unders
Sit Ups

*5.46 (pr)

WOD: Mon 5/24/11

WOD:

7 Rounds
- 35 Double Unders
- 1 Snatch (one attempt)

Weight used was 185# (4 for 7)
Time: 8:35

WOD 2:
21-15-9
Deadlift (225#)
HSPU

*Ran out of time af round of 15

WOD: Sat 5/21/11

WOD:

5 Rounds
- 10 Wt'd Lunges Each Leg (45# ea hand)
- 5 Man Makers Each Arm (45# ea hand)
- 15 Deadlifts (45# ea hand)
- 10 K-2-E on a Swiss Ball

*NFT

WOD: Fri 5/20/11

*Performed in Beaver Creek at 9,500ft

50-40-30-20-10
Front Squat (2, 45# Dumbells)
Push Ups

*22:35

This was awful. Combination of altitude and alcohol.

WOD: Sat 5/7/11

Strength/Skill

Overhead Squat Work
225x2 245x2 265(f)

1x15 Bodyweight Overhead Squat (185#)
*This has been a goal for a long time as it is a crossfit bench mark I have always wanted. Finally got it on Saturday. Video will evidence be posted soon.

WOD:

5 Rounds
- 10 OHS (95#)
- 10 Toes to Bar
*5:15

WOD: Thurs 5/5/11

WOD:

3 Rounds
- 400M Run
- 30 Slam Ball (30#)
- 20 Pull Ups

*9.58

Strength:

5x3 Back Squats
Worked up to 315

2x20 @ 225#

WOD: Wed 5/4/11

WOD:

12 Min AMRAP
- 200m Run
- 4 HSPU
- 8 Deadlifts (225#)

*6 Rds + Run + 3 HSPU

WOD: Mon 5/2/11

Strength:

Squat Cleans
*Worked up to 265 (missed 275)

WOD:
1 Squat Clean ever 10 Seconds for 5 minutes (135#)