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