"Annie"

9-14 on 9-15

232.o

50-40-30-20 and 10 rep rounds of:
Double-unders... tuck jumps
Sit-ups... mixture of sit-ups and crunches, tail bone still raw from Barbara

8:59

first am workout... missed this one yesterday with Taylor being up at 4am and the JV game in Log-Rog

"Diane"

9-13

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

This was a killer on an empty stomach after church and mowing the yard around 4:30,,, had some PB banana toast at 9:15... had to break up HSPU in sets of 3-5 after getting 12 on first set

10:13

5:38 on 5-18..... I must have done piked HSPU

"Barbara"

9-11

235

"Barbara"
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

All were legit full sit-ups and squats

4:18
4:56
4:58
5:32
6:14

25:58

4:28 4:25 4:45 4:48 5:05 on 6-8 with full sit-up and half squats (23:31)

1. 2:46 2. 2:52 3. 3:56 4. 3:57 5. 3:52 on 3-3 with crunches and half squats (17:23)

Push Jerk 5x3

9-11

235.4

Push Jerk 3-3-3-3-3 reps

All were good jerks... no pressing at the top

185
205
225 PR Raw
245 F ,,, got one, .... need to do 235 first next time... came down too hard
245,,, with wrist wraps
255,,, with wrist wraps PR with wraps

Have not done sets of 3 before, and my form usually turned into a push press... especially abobe 245# or 250#

7-5 did 250x5 @ ap 250
5-5 did 250x1 @ ap 265
4-10 265x5 @ ap 265
3-18 did 285x1 @ ap 270
2-25 did 245 x 1 @ ap 280
2-8 did 155x5 @ ap 280+(first time to jerk,... not to be a jerk :)

100' Lunges with 30# DBs, 30 Box Jumps, 20 30# Weighted Pull-ups x 4

9-9

Four rounds for time of:
100 ft Walking lunge, carrying 30 pound dumbbells
24 inch Box Jump, 30 reps
30 pound Weighted pull-ups, 20 reps

25:08 PR (34:42 on 5-17)

I thought my mind was right but I guess it wasn't.... Had no explosion or knee drive so did 30 step ups... fell on the box twice, yeah really... with as much explosion as I could... lunges could have been deeper... pull-ups used 25lbs for the forst set, then used the weight for 15 on the 2nd 10 on the 3rd and 5 on the 4th... so did 30 total sets 2-4....

CrossFit Total

9-7

"CrossFit Total" = 1175
Back squat, 1 rep... 455 PR going ATG, just a touch high (425 on 8-1 with tight spot, and was over 500 before going ATG, and 600 in March at 275lbs)

Shoulder Press, 1 rep... 245 (245 on 5-26 and 260 on 3-11)

Deadlift, 1 rep... 475 (500 on 5-26 and 505 on 3-11)

400 M 25 Burpies x 6

9-7

6 rounds for time of:
Run 400 meters
25 Burpees

3 rounds in 19:42

only did 3 rounds before Clayton showed up and time to start CFT.... missed the day before recovering from my reunion

Clean and Jerk 7x1

9-5

Clean and Jerk 1-1-1-1-1-1-1 reps

185
195
205
215
225
235
245
255 F
250

5 K

9-3

Run a 5K

34:42 PR (7-20 34:59 on treadmill, 35:06 on 6-15, 40:54 on 5-25 and 36:46 on 4-9 on treadmill... estimate after plug came out)

"Elizabeth"

9-2

"Elizabeth"
21-15-9 reps of:
Clean 135 pounds... power cleans
Ring dips... did 63, 45, 27 regular dips

8:35 PR (4-30 did it in 9:02 and clock did not start until 2nd set)

1000,750, 500M Row, 21, 15, 9 Thrusters & Pull-ups

9-1

For time:
Row 1000 meters... ran 1 mile
95 pound barbell Thruster, 21 reps
21 Pull-ups
Row 750 meters... ran 800 meters
95 pound barbell Thruster, 15 reps
15 Pull-ups
Row 500 meters... ran 400 meters
95 pound barbell Thruster, 9 reps
9 Pull-ups

29:51

accidentially did 30 thrusters and pull-ups the first set... ran 1 mile unbrocken

Weigted Pull-ups 7x1

8-30

Weighted pull-ups 1-1-1-1-1-1-1 reps

35
55
70
80
90
100
110
115 F ....got it to my eyes

not much rest betwen sets

95# Power Snatch & 400M x 5

8-29

Five rounds for time of:
95 pound Power snatch, 15 reps
Run 400 meters

21:50

Started slow with a guey cinnamon roll fresh on my stomach... last 2 sets of snatch were unbroken 1st 3 in sets of 5-7.... should have been under 20:00 for sure

OH Squats

8-28

Overhead Squat 3-3-3-3-3 reps

135
145
155
165
175
185

did this in a rush before we left for Nevada.... can not seem to get a groove, either too far forward or back... shoulders are not very flexible