im still stronger than kyle :)

push press 3, 3, 3
235x3
255x3
265x3

AMRAP 15 min
7 C2B pull ups
7 ball slams 40#
200m row

me: 7 plus 7pull, 7ball, and 50m row

i like sledge hammers

5rds
10 tire flips
20 tire sledge hammer strikes(10 each side)
10 box jumps 24"

me: 8:03

fun wod, it was nice to have a day off from strength training.

a taste of my own medicine

deadlift 5RM
405x4 warm up
455x3....um yeah.

bench 5x1
335x1, 345x1, 355x1, 345x1, 345x1


WOD
5 rds
10 BW Backsquat 210#
10 KB swings 2 pood
me 7:45
on 8/5/09 it was 10:03 pr by 2:18!
I protected the lower back the whole time and never broke up any of the squats or swings.

Kyle, eat your heart out.

i cant believe dub unders used to be such a big deal

not that 10 in a row is a big deal but whateves.

BO Row 5x10 all at 155#
Strict pull ups max reps x5
13, 10, 9, 8, 6

WOD
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
dumbell power clean push press 45#
ghd
dub under

me: 10:45
gotta get those transitions between exercises as fast as possible!

my 1rm is my 3 rm?

backsquat 5RM
135x10
225x6
275x3
315x5
335x5
345x3
probably could do 345x5 but took too long to get there.

ring dips 5x10 (30 sec rest between sets) got em all

3rds
100ft walking lunge 95#
15 broad jumps(6ft min)
5 clean pulls 205#
100m sprint
2 min rest

rd1: 2:27 (only did 6 broad jumps cuz i got confused)
rd2: 3:36
rd3: 3:47
my legs were soooo beat after the lunges and jumps that i couldnt run very fast.

the paleo challenge- starting points

for the challenge the 4 wods to test were:
1 RM backsquat- 345#
max reps pullups- 38
christine- 8:37
500m row- 1:21.0

Today i did the 500m row in 1:21.0 which is a 4 second PR. In terms of row sprints 4 seconds is a lot btw. Then after laying on the ground for an hour, i did christine in 8:37. In july I did it in 8:31 but thats ok since the row was so beastly.

another hard wod

5rm press
135x5
185x5
205x3.5
195x5

10min dub unders
did sets about on the minute between 15 and 27 per set, actually got better as i went cuz i relaxed a bit

3rds
21 DB thruster 45#
21 pull ups
rest 2:1 after each round

rd1: 1:20
rd2: 1:35
rd3: 2:55
yikes i totally fell apart on the last round i think the thrusters were broken into 3 or 4 sets and the pull ups into 3 sets as well. forearm and shoulders really burned out at the end. good wod i think on a dif day i could do the last round faster.