Wake up WOD

Easy day getting ready for Regionals

1mile run
3x10 DL @ 135#
2x10 Press w/ 30#s

3r

10 chest to bar
15 push-ups
20 sit-ups
25 squats
2 min rest

I needed a light and easy body weight wod that could just kinda wake me up after two whole days off, without wrecking my body.

Tuesday (05.04.10)

Circuit
400m run
3x10 Ring Dips

5x10 Overhead Squats 105#
5x5 Overhead Squats 135#

21.15.9
Squat Snatch
Chest To Bar Pullups
12:08
(Burpees for every time you come off the bar during reps)
50 Burpees

Monday( 05.03.10)- 3k row: Active recovery

Sunday( 05.02.10) - Half-Murph : 18:40

Saturday( 05.01.10) - The BCS Games

wod 1:

600m run
30 Box Jumps 24in
30 Kb Swings 53#
600m run
30 Overhead Squats 75#
30 Push Press 75#
600m run

(15:10, or something like that I was dazed. 7th in the event)

wod 2:

3 attempts at a Max Deadlift

(305#) Disappointment! (45th in the event)

wod 3:

21-15-9

Thruster 95#
Burpee

(5:40, or something death was coming like a freight train at that point. I think 8th overall in the event)

Don't Stop 'Till You Get Enough

This week was great! I feel like I'm tapping into that

area that I normally only go to in competition

more and more.

(02.27.10)

Combat 5k: 4th overall 19:31
Rough race!


Max DL: 295
Max Press: 135

2:30 Max Burpees For time:
56

3 Rounds:
2 rounds Cindy (5 pullups,10 pushups, 15 squats)
10 HSC @ 115lbs

9:21

(02.26.10)

Brandi Maler had the task of getting faster for three rounds of max rest 100m row. If she got faster each round I told her I would do 20 burpees a round. She got faster every time!

60 Burpees Unbroken

21.15.9
DL @ 185
Med-Ball Slams

2:43

(02.25.10)

3k Row
I didn't even pay attention to time just good row.

5x5 HPC-PushPress
(95.115.125.135.145)

Worked On HPS
5X10
(65.75.85.95.95)

I think working on Snatch and HPS at low weight sometimes is good so you can work on form. I feel like I am dialing snatch in now really well. I can feel the bar go right past my freaking nose when it comes up and it feels very effortless in the lock out.

(02.25.10)

Restday.

Man oh man Rangler

(02.23.10)

Bench Press

2x10 @ 135

10 @ 155

1 @ 205

5@ 185

5 @ 175

10 @ 165

To be completely honest there was no rhym or reason behind any of this.

300 set First Teer

18:21

(02.22.10)

5k Row
19:21

5 rounds:
10 Hang Squat Cleans @ 115
10 Burpees
10 Pull-ups
(6:41)


This was awesome cause it was completely even on every movement.

4 rounds:
8 barbell shrugs @ 225
12 GHD

This week has been crazy. Going backwards:

(02.20.10)

Restday

(02.19.10)

We tried to replicate the sledge row from '09 games.

400m row
150 medball slams
400m row

7:26

( I messed up and we only did 400s even though it was supposed to be 500s)

15min rest

"Linda"

22:44

Linda is nuts!

(02.18.10)

We did the triplet from the '09 Games

8min AMRAP
4 handstand pushups
8 KB swings (Rx-2 pood) all we had was 1.5
12 GHD

I did it one time and got through 4r, and 7 GHD
I didn't feel like I worked as hard as I could so I wanted
to do it again so I did and got through 6r, and 4 KB swings

(02.17.10)

We did the Chipper from the '09 Games
I had to scale cause I'm weak:

95lbs Squat cleans 15 rep
30 Toes to bar
30 Box Jumps 24in box
15 muscle ups
35lbs dumbell push jerk
95lbs thruster 15 reps
30 pullups
30 burpees
300ft 45lbs plate overhead walking lunges

29:21

That was fun!

(02.16.10)

Restday

(02.15.10)

Restday

(02.14.10)

Austin Marathon:
03:30:21

Not a good day.

(01.09.10)

Push Press: 2x5 @ 145, 155lbs

Clean&Jerk: 155,165,175,185

Clean: 195lbs

5k Row

(01.10.10)

This is the last real CrossFit Day before the Austin Marathon this Sunday, so my goal was to take it to that place where you normally only go during competition. It's generally hard to bridge that gap between training and competition speed and intensity. I feel like I came as close as I could to that without having someone else there.

Bergener Warm-up
1k Row

3 rounds for time:
30 Wall-Ball (20lbs)
30 Hanging Squat Snatch (65lbs)
16:56

This was one of the last workouts for the 2009 CrossFit Games. It was done at 75lbs, but with 90 reps I wasn't sure I could do 75 so I scaled to 65lbs.

1k Row

5x5 Bench Press: 155,165,175,185

3x5 Weighted Pullups (45lbs)