3/05/08

Warm-up:
89# snatch and OHS

CrossFit:
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

19 rds plus 5 pull-ups

I think last time I got 17 and change (I am too lazy to go back and look). This is still not my PR, but improvement is good.

Afterward I played the Bud Jeffries "are you still strong?" game

Deadlift up to 323x5

3/04/08

Warm-up:
TGU and face the wall squats

Workout:
5 rds of
10 24kg snatch (5L/5R)
20 push-ups
5 deadhang pull-ups

Forgot to set time, but was intending to take it easy anyway. It was sub 10 minutes, but that's about as close as I can get.

150 flutter kicks in 4 sets. Broken up as 39-61-24-26.

3/03/08

Warm-up:
Sit-ups, pull-ups and TGU

CrossFit:
"Linda"
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.

I weigh 162 these days, so my deads were at 243, bench 165 and clean 121

I would not exactly say that I stormed through, but I trickled in at

30:37

3/01/08

Warm-up:
TGU mills, deadhang pull-ups, push-ups, face the wall squats

CrossFit:
"Jason"
For time:
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups

21:24

Previous attempt on 8/11/07 was 26:56, so significant improvement since then.

Deadlift:
Worked up to 265x5 plus some lockouts with the eagle loops at same weight.

Pinch grip around the worlds with 2x10# plates. 2 sets of 5 deads with a 25 and a 10.

2/29/08

Warm-up:
This and that. Pull-ups, dips, and dynamic stretches.
Deadlift up to 273x5 off of a 5" box
OHS up to 115x5

Back squat:
3-3-3-3-3
225-225-225-225-225

Everything below was performed as sort of a slow circuit.

Weighted pull-ups:
3-3-3-3-3
45-45-45-45-45

Weighted dips:
3-3-5-5-5
45-55-55-55-55

Weighted sit-ups:
5-5-5-5-5
45-45-45-45-45

Thick bar one handed deads:
5-5-5-5-5
133-133-133-133-133

2/28/08

Warm-up:
Face the wall squats, a few burpees and stuff
Deadlift up to 318x5
OHS 94x5

CrossFit:
7 rounds for time of:
10 Ring dips
95 pound Sumo-deadlift high-pull, 10 reps

10:09

Could have been significantly faster, but there were some enforced rests (like every round) while I waited for the rings to free up. I invited the head wrestling coach and one of his wrestlers to hit this one with me, but we had just two sets of rings between us.

Finished out with about 35-40 fingertip pull-ups on Eagle Loops and 3 rounds of 10 burpees and 12 sit-ups.

2/26/08

Warm-up:
Deadlift up to 278x5
OHS up to 115x5

CrossFit:
Five rounds for time of:
400 meter Run
50 Squats
30 Burpees

35:59