Friday, 06.01.12

Rest Day

Thursday, 05.31.12

Strength: Front Squat. Find 3rm, drop 10% and do 5 reps, drop another 10% and do max reps
155x3, 165x1, 135x5, 115x10
Conditioning: 
- Tabata Box Jumps (24/20")
Rest 1:00
- Tabata Push Press (95/65#)

This is not a tabata mash up.  Go through all 8 rounds of box jumps, then all 8 rounds of push presses.


Tabata Score
Box Jumps: 10
Push Press @65#: 5

Wednesday, 05.30.12

Skill: Snatch Balance
100#

Conditioning: For individual times:
- 1000m Row
- 800m Run
- 500m Row
- 400m Run
- 250m Row
- 200m Run
I just realized this says for individual times...I only logged my total time of 17:16.  Because of limited rowers, I started with the 800 m run and then rowed.

Tuesday, 05.29.12

Strength: Clean. Find a 1rm 
My previous PR is 145 but I was only able to hit 135 and that took multiple tries.  I just wasn't feeling it today! 
Conditioning: On the minute for 10:00 with 70-75% of today's 1rm: 
- 1 Muscle Clean 
- 1 Hang Power Clean 
- 1 Power Clean 
- 1 Clean 
- 2-5 Pull Ups (pick # based on ability to finish within the minute) 


I ended up stripping my weight on this down to 85# because of the muscle clean.  

Monday 05.28.12

Strength: Jerk.  Find 1rm (any style)
145#

Conditioning: For time:
- 30 Back Squats (115/75#)
- 30 Shoulder to Overheads (115/75#)
- 20 Front Squats (95/55#)
- 20 Shoulder to Overhead (95/55#)
- 10 Overhead Squats (75/35#)
- 10 Shoulder to Overhead (75/35#)
7:40

Friday, 05.25.12

Stebbins Cold Canyon Reserve Hike

Today I took a rest from the regular WOD but went on an awesome trail run/hike this evening! It was a 5 mile loop and we climbed two ridges.  This was my first time hiking it and I loved it!  It was pretty steep in places, but I would like to go back and try running most of it.  It took us about 2 hours.  

The 5-mile loop we hiked 

Fellow CrossFitters Scott, Nick and Kim

The second ridge

Sunset view of Lake Berryessa 

Thursday, 05.24.12

Strength: Back Squat: 3x5 @ 85% 1RM

Conditioning:  For Time:
- 150 Push Ups
**40 yard sprint every time you rest




Assisted push-ups! Push ups are definitely one of my "goats" so by the end of this workout, I think everyone was beginning to believe I was never going to finish.  So, I tried out this method of assisted push-ups and concentrated on my form (need to make sure I rotate shoulders back, instead of rounding them) and I finally finished!