10/23/2012 - Ugh....

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5/3/1 Press – Week 2
70% x 3, 80% x 3, 90% x 3

3x 65lbs, 3x 75lbs, 10x 85lbs

WOD

For Time:

30 Kettlebell Swings (53/35)

Then 3 Rounds of:

12 Shoulder Touches - Modified
15 Toes to Bar

30 Kettlebell Swings (53/35)

8:15

-Cash Out-

Max Height Box Jump

40"

10/16/2016 - Running

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Coaches’ Dynamic Warmup

WOD

4 x 800m Run

Rest 1:1

First - 3:34

Second - 3:42

Third - 3:32

Forth - 3:46

Total TIme - 25:22

Rest 1:1 means if you ran the first 800m in 3:34 then you had 3:34 until you ran the next one.

-Cash Out-

Muscle Up Skillz

10/9/2012 - Bench & Push Ups!

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Take 15 Minutes to Establish 1RM Bench Press
-New PR: 185lbs - I might actually be able to bench my weight by summer!

WOD

3 Rounds for Time: (scalled down)

25 Hand Release Push Ups - Ugh...
500m Row
-Time was 14:11, not great but not bad.

-Cash Out-

100 Weighted Russian Twists
-Never heard of these before, they were fun....tough...

10/8/2012 - Mile run and Planks!

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Skill Work: Clean and Jerk - 65lbs

WOD

For Time:

Run 1 Mile - 7:30 

30 Clean and Jerks 135/95 65lbs
Total Time: 14:11

-Cash Out-

3 x Max Weighted Planks 60 secs - 45 secs - 20 secs

*Rest 60s between attempts

Never done Planks before, those were tough.

10/7/2012 - Home workout

I could not get to the gym so during the Steelers game I tried to do some work:

100 Push-ups - Those were a lot tougher then I originally thought.  The last 10 were burning my tries.
200 Sit-ups - These we a little easier then I expected.  I did them in groups of 15 or 20 which I think needs to go up so I get a burn.

10/2/2012 - CFSH Baseline II

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2 Rounds:

15 Kettlebell Swings
10 Jump Squats

WOD

“CFSH Baseline II”

Run 800M - 3:15

*Rest 90 Seconds* -

2 Minutes Max Rep Double Unders - 41

*Rest 90 Seconds*

2 Minutes Max Rep Pull Ups - 9 (Blue Band) just sad...

*Rest 90 Seconds*

90 Seconds Max Rep Box Jumps 24/20 - 26

*Rest 90 Seconds*

90 Seconds Max Thrusters 75/45 - 22 (with bar, should have been doing 75lbs)

-Cash Out-

3 x Max Handstand Hold - Did not do

10/1/2012 - The Crossfit Total

WOD

“The Crossfit Total”

*You have three attempts to find your 1 rep max for each lift.

Power Clean 1 Rep - 105

Bench Press 1 Rep - 185

Overhead Squat 1 Rep - 85

Total Weight = 375

Really happy with bench, the rest were terrible.