Front Squat 5x3

3-25

Front squat 3-3-3-3-3 reps

225
245
265
285
295

"Lynne"

Five rounds for max reps of:Body weight bench press and Pull-ups

BP @ 265#
22
18
13
12
15
Pull-ups ... hands are too tore up to kipp
14
12
10
9
10

225# Deadlift 21-15-9 & 800's

Saturday 3-21

For time:
225 pound Deadlift, 21 reps
Run 800 meters
225 pound Deadlift, 15 reps
Run 800 meters
225 pound Deadlift, 9 reps
Run 800 meters

Accidentally ran 400 first 2 sets... did 2 extra sets of 9 DL with the 400's

32:04

3-5-7 Pull-ups

Thursday 3-19

Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-ups

1. 35# as Rx
2. 25# 1 drop
3. 25# 5 Assisted
4. 15# 10 Assisted
5. 15# 13 Assisted
6. 15# 12 Assisted
7. 15# 12 Kipping
8. 15# 12 Kipping
9. 15# 12 Kipping... OUCH!!! I tore 2 massive calluses off
10. 15 Assisted

30:00

Split Jerk 7x1 (bench)

Wednesday 3-18

Split Jerk 1-1-1-1-1-1-1 reps

225
235
245
255
265
275
285

Last 3 sets were more of a push jerk, I am not very comfortable in split position with heavy weight.

Bench

350x5
365x5
380x5
395x5
405x4

"Murph"

Tuesday 3-17

"Murph"
For time:
1 mile Run... 11:16
100 Pull-ups... towel pull-ups over swing set, assisted
200 Push-ups
300 Squats... 10 sets of 10-20-30, finished at 31:34
1 mile Run... legs were jello, had to walk

52:27

Chart

Monday 3-16

BW 265.8 (+3.2)
BB 45 1/2 (-3/4)
W 43 (-1/2)

Rest Day

"JT"

Sunday 3-15

"J.T."
21-15-9 reps of:
Handstand push-ups... feet on safety bar
Ring dips... As Rx did 63-45-27 regular dips
Push-ups... 1st set did 21 pull-ups and 21 push-ups on accident (PU)

12:15

5 Rds; Cleans & Rope Climb

Saturday 3-14

Five rounds for time of:
155 pound Hang squat clean, 9 reps.... did hang cleans and front squats
15 ft Rope climb, legless, 3 ascents.... did 3x15 high-low pull-ups with the tricep rope, leg assisted

25:02

Squats 5x3

Friday 3-13

Back Squat 3-3-3-3-3 reps

135
225
295
365x3
405x3
425x3
455x3
475x3

Still sore from CFT

Crossfit Total

Wednesday 3-11

Make up for Tuesday
"CrossFit Total" = 1365
Back squat, 1 rep = 600
Shoulder Press, 1 rep = 260
Deadlift, 1 rep = 505

Wednesday's WOD

Complete as many rounds as you can in thirty minutes of:
Five pull-ups
Five ring dips... as Rx did 15 dips
15 Sit-ups

17 rounds + 5 pull-ups and 10 dips

Handstand Push-ups, L Pull-ups, Walking Lunge

Monday 3-9

BW 261.8 (-.6)
BB 45 1/2 (-3/4)
W 43 (-1/2)

Complete as many rounds as you can in twenty minutes of:

5 Handstand Push-ups.. feet on safety bar, did 10
10 L Pull-ups... did 10 PU and 10 GHSU
15 Steps, Walking Lunge... did 16 for even #

9 rounds

5K

Sunday 3-8

make-up for Saturday

Run 5K (3.1 miles)

call it 38:00... ran on treadmill and was between 2.5 and 2.6 and around 30:00 and accidentally pulled the 'kill switch' had to stop and ran .6 in 8:00... not focused and a little pissed off.

"Jackie"

Saturday 3-7

Make up for Friday

"Jackie"
1000 meter row, as Rx did 100 reps of SDLHP
45 pound Thruster, 50 reps
30 pull-ups

9:23

Friday 3-6

Got suckered into covering Friday school and I had to take motorcycle to the shop before 5. Then went to get Taylor a 'Big Girl Bed'

Clean and Jerk 7x1 (Squat)

Thursday 3-5

Clean and Jerk 1-1-1-1-1-1-1 reps
135
155
175
195
205
215
225
235
245
255

Squat x5
135
225
295
365
425
455
475
500x3 didn't have my mind right

"Barbara"

Tuesday 3-3

"Barbara"

Five rounds, each for time of:

20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

1. 2:46
2. 2:52
3. 3:56
4. 3:57
5. 3:52

did not come up all the way on sit-ups, next time I need to bet DBs or something to hold my feet down.

Deadlift 7x1

Monday 3-2

264.4 (+2)
BB 45 1/2 (-3/4)
W 43 (-1/2)

Deadlift 1-1-1-1-1-1-1 reps

135x10
225x5
315x3
365x3

405x1
425x1
445x1
465x1
485x1
505x1
525x1

Goodmornings 185#x 8, 195#x8, 205#x8
Turkish get-ups 30#x5, 35#x5, 40#x5
Weighted Abs, 90#x12, 110#x10, 110#x10

"Helen"

Sunday 3-1

"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Did DB swings
14:29

Tabata in Hotel

Friday 2-27

While in St. Louis I had limited access to equipment staying at a hotel so could not do the WOD:
For time:
21 Hip-Back Extensions
Run 400 meters
18 Hip-Back Extensions
Run 400 meters
15 Hip-Back Extensions
Run 400 meters
12 Hip-Back Extensions
Run 400 meters
9 Hip-Back Extensions
Run 400 meters
6 Hip-Back Extensions
Run 400 meters
3 Hip-Back Extensions
Run 400 meters

So I did a Tabata Sequence of:
Push-ups
Squats
SDLHP
Back Extensions

Grip work hang for :45

21-18-15-12-9-6 Walking Lunge, Pull-ups, Sit-ups

Thursday 2-26

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

20:23