until further notice...

...this blog will be inactive. I will be crossfitting 3-4 days a week in classes...hopefully. See you all in the new box!! :)

volkswagen again

squat 5x5@330# got em all i reset last time after 335 but i know i can do more for sure this time around.

BUIYATAOO BABY! (is that the correct acronym?)

"Volkswagen"
21 15 9
BW bench at 210#
Pull ups

me: 5:30
slower by :35 from 4/29/10 but hey thats ok this is a hard wod to do.

make up days

6 rds
10 kb 2pd
15 toes 2 bar
20 dub unders

me:14:53

busy dude

squat 5x1@370 -all

press 5x5@203- all

wod
2rds
1min on 1 min off
45#DB thrusters
40#Ball slams
cal row
burpees

total: 180

did i do this before?

bench 8x3@65%(45sec rest) 240 easy

weighted pull ups@30%BW-63#- 5/5/3

wod
amrap 12 min
5 oh anyway 185#
10 pushups
15 GHD back ext

me: 8 rds plus 5 back ext

I GOT THE JOB!!!!

and what does Blake's painting have to do with that? Not a whole heck of a lot :)

just do it right

deadlift 5rm- 370#- decent form

strict ring pull ups 15/9/9

wod
Lizzie
12-9-6-3
power cleans 185#
ring dips

me: 3:43

"press"ing on

bsquat 5x5@325# all

press 5x1@230# all pretty good considering yesterdays wod

wod
5 rds
7 kb swing 2 pood
7 sdhp 2 pood
1/2 gasser (to sidewalk and back)

me: 4:28

big boy grace

For Sam's 40th birthday:

Bench 1RM
365x1
380xmiss the more i work under heavy bench the more coinfdent i am getting with it.even tho i am missing these heavier lifts, they will come soon enough.

"Grace" with 225#
30 clean and jerks for time

me:19:24
Cleans are the obvious hard part of this wod for me. As i was plodding among on this wod i felt like some cleans were much easier when my set up was right and my first pull was right.

isabel PR

ok so i really just went off the CFFB program today but...


OHS
135x5
185x3
225x3
275x1 was pretty easy
300xmissed3x

Really wanted that 300 but it just got a little unstable after I push pressed it up and i lost it. the others i was just tired and not really confident.

WOD
ISABEL- 30 snatch w/135#
me: 2:49

reset on bench

back squat 5x5@320#  got better as i went, last two sets were best ones.

bench 5x1@335- was supposed to be at 370# but i missed one and decided to step down and work back up.

wod
21 15 9
rt arm kb snatch 1.5pood
lft arm kb snatch 1.5 pood
toes to bar

me: 8:15- toes to bar kill my times.

clean and jerk PR...by 5 whole pounds whoopdee doo!

power clean 3,3,3,3,3,3
135x3, 185x3, 225x3, 245x3, 270x1 with push press for a PR on clean and on c+jerk... stopped there, better to end on a good note.

Strict pull ups  15/9/10

skipped sprints due to my toenail dying from the wharf to wharf. :(

lunge dip AMRAP

press 8x3@65% (:45rest)- 160#-easy

WOD
AMRAP 12 min
30 OH lunge w/45# plate
15 ring dips

me: 5 rds + 14 OH lunges

w 2 w

ran the wharf to wharf on Sunday... roughly 10min/mile average.

No Anna, that is not a joke :P

warm up for next week

clean and jerk 3 on the minute with 200#
just getting ready for next week baby! ill be running the wharf to wharf tomorrow.
to see larger go to: http://www.youtube.com/watch?v=UP9FRbt3ytM

squats and broad jumps equal pain

bench 5x225, 5x275, 3x295, 3x305, 3x315, 1x325, 1x345, 1x355 ended it there so that sam can feel some level of control in his life and my training :)

strict pull ups 3xmax reps
16/12/9

wod
8rds
7 squats @65%- 250#
8 broad jumps 6' min
me: 13:57

more snatching :S

Done on Wednesday:
free handstand work- approx 5 minutes

wod
AMRAP 12 min
2 power snatch at 80%- 155#
2 rds of 3pullups, 5 pushups, 7 squats

me: 8 rds

weak shoulders sauce

front squat 3@70%-230  3@80%-275  3@85%-285  2x3@300

press 5x5@85%- 210#
was too heavy so just went for max reps  4/4/3/3/2

Saturdays wod

5 rds
40yd run
6 power cleans 185#
12 knees to elbows

me: 10:02

blah blah blah

squats 10x2@65%- 250# :45 rest

WOD
8 rds
2 power snatch
4 snatch pulls
2 power snatch
do not drop bar, rest as needed between rounds
No Penalties all rounds
135/140/145/150/155/160/150/150

felt better after this wod than i did going in....thats a good thing i guess.