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.

Monday, 03.19.12

Strength:  Back Squat 70% x 1, 80% x 1, 90% x max reps


140x1, 160x1, 180x9  

My quads are super trashed from Saturday's wall ball hell, so I wasn't sure how I was going to do with back squatting today.  I was pleasantly surprised with my max effort at 90%.  I'm curious to see what I will be able to squat for the CrossFit Total next week.

Conditioning: Three rounds.  Not for time of:
- 500m Row
- 20 GHD Sit Ups
- 15 foot Rope climb, 2 ascents


II only got through one round of this.  I PRd on the row with a time of 1:48.3

Thursday, 11.24.11

SWOD:  Turkish Get Up practice

Metcon:  For time:
- Row 500 meters
- 50 Box Jump (20")
- 50 Push Ups
- 50 Sit Ups
- 50 Jumping Pull Ups
- 50 Back Extension
- 50 Dips
- 20 Turkish Get Up, alternating arms (53/35#)



This was a tough one!  The push-ups and dips reminded me how weak my upper body is and the Turkish get ups got me! The first 5 TGUs I did Rx'd but then had to drop to 26 pounds.