Wed, 04302013

Clean Ladder
Went 225-275
Missed 285 in the minute.

Jerk 1RM
Got 275. Went to 300 to try, didn't get :-(

Rest

"Diane"
3:43 PR

Rest , 1 rd
15 Muscle Ups
50 Air Squats

Rest
3 rds of,
50 DU
50 Air Squats

Mon, 10222012

Great day today.
Met with Kevin of Vagabond CrossFit for an hour of program discussion. (OPT's way). Very informative.

This past weekend, was Garage Games at Milford. Awesome weekend, super fun and very exhausting.

So wasn't expecting to much from today's number.

Front Squat: 5x2
225x3. 245x2. 255x2. 265x2. 275x1

WOD: "Diane"
21-15-9
Deadlift (225)
HSPU
TIME: 3:59 PR
***ps, our gyms standards are head through on HSPU also. None of that regionals Bs standards.

Rest 10 min (approx)

5 rds, resting 45-1m between rds
5 FS (185)
10 Burpees

7:30a:  
5k Row : Time was just over 21 minutes. Great warmup!
Back Squats: (Frequency Squatting) Worked up just to 175# for few reps. Jumped off front squats today because lower back and DIANE later in the day.

3:45p:  "Diane"
5:06
Great time, after the last few days of training. HSPU felt great. DL felt heavy. Legs still getting back to life.

Buy In:
Hike Pac Monadnock

WOD: "Diane"
21-15-9
Deadlift (225#(
HSPU
Time: 6:01 PR

Cash Out: 3 Rounds
5 Pullups (strict)
10 Pushups
5 Toes to Bar

Mainsite

Buy In: 
Treadmill , Jog > Walk > Incline
Good Mornings
WOD WU's

WOD:  "Diane"
21-15-9
Deadlift 225#
HSPU

Time: 10:41

Cash Out: 
3 Rounds -
HSPU x 5
Ab Mat Situps 20

Leg Raises x 10  15#

SATURDAY WORKOUT

Buy In: 
5 Min Jog on Treadmill
Good Mornings

WOD1:
"Diane"21-15-9 reps for time of:
Deadlift (225lb)
Handstand Push ups
Time:12:14


WOD2: Row
1 Min On - 1 Min Off - 1 Min On - 1 Min Off - 1 Min On


Cash Out: 
Core


ROXANNE
Time: 10:45
Using 135lb DL